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Maple Syrup Strength (littlesleeper)

t-ransformation2017
powerlifting
t-ransformation2018
t-ransformation2019

#3147

12/04/2018

Woke up this morning at 219.6lbs. Not bad, plan on sticking around the 220lb mark until the new year when I start cleaning up the diet. I’ve been loving eating loosely, eating some fast food, and enjoying regular adult beverages, but I’m ready to turn it around and dial it back in.

I’m expecting to get back down around 205lbs again this year, and uncovering what this year of powerlifting has done for my physique.

Full Body W2 D1

SSB Squats
135 x 6
225 x 6
315 x 6
365 x 6
365 x 6
365 x 6

Last week I only did 2 sets at 365lbs and it felt much heavier than it did this session. These reps all felt pretty smooth.

SUPERSET
Wide Grip Pullups - red mini band assistance
10
8
8

BW Dips - slow ecc., explosive conc.
12
10
10

SUPERSET
Standing Calf Raises - with SSB, toes on two 25lb plates
225lbs x 10
225lbs x 10
225lbs x 10

Supinated Bicep Curls
30lbs x 10
30lbs x 10
30lbs x 10

Romanian Deadlifts - toes on 5lb plates
225lbs x 10
225lbs x 10
225lbs x 10

Bench Press
135 x 5
185 x 5
225 x 8
225 x 8
225 x 6

I got all 8 reps for the 3 working sets last week. Didn’t have them this week. I’m going to say that is because I did bench at the end of the workout (working around two other guys in the gym tonight…who of course, both had bench day).

Good workout. Ended up taking around 1hr 10mins.


#3148

12/06/2018

Full Body W2 D2

DB Flyes - Slight incline
35lbs x 12
35lbs x 12
35lbs x 12

Crunches
15
15
15

DB Skull Crusher
35lbs x 12
35lbs x 12
35lbs x 12

Deadlift
135 x 5
225 x 5
315 x 5
365 x 2
405 x 1
455 x 5
455 x 5
455 x 5 <- starting to feel heavy towards the end of this set. Otherwise, felt pretty good.

OHP
135 x 8
155 x 8
155 x 8

Good workout. Sharing the gym again with two others, so had to wait for awhile for the barbell to free up.


#3149

Saturday
~5 hours of splitting wood/clearing brush. It was a great day for it.

Sunday
1.5 hours of pond hockey. It has been a couple years now since I have laced up the skates, and boy did my legs/lungs feel it. Hoping to get out for some pond hockey as often as I can this winter.

Feeling a little chunky at the moment as I’m still enjoying the “eating loosely and drinking more than I should” holiday season.


#3150

Monday

Took the day off work today, do get some stuff done around the house and put some more time into studying for my interview tomorrow morning. 2.5 hour interview starting at 8am…ugh.

12/10/2018

SSB Squat
135 x 5
225 x 5
315 x 5
365 x 6
365 x 6
365 x 6

Bench - moved hands in slightly, pinky was ~1 finger inside the rings
135 x 5
185 x 5
225 x 8
225 x 8
225 x 8

SUPERSET
Wide Grip Pullups - red mini band assisted
10
10
10

Standing Calf Raises - on two 25lb stacked plates
225 x 10
225 x 10
225 x 10

Supinated DB Curls
30lbs x 10
30lbs x 10
30lbs x 10

Good workout. Lower back was feeling those SSB squats (a little fatigued from wood/hockey on the weekend, I assume). Skipped the RDLs. Took a little video of some pullups, to show off some back gainzz. Uploading shortly.


#3151

#3152

12/12/2018
Full Body W3 D2
Deadlift
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3 <- all sets including this one were beltless, double overhand grip
465 x 5 <- straps
465 x 5
465 x 5

Good effort sets here at this weight.

Strict OHP
45 x 10
95 x 5
135 x 3
185 x 3
225 x 3 <- This was a nice surprise to see that my OHP hasn’t gone to shit from not doing it at all.
135 x 15 <- a nice rep-out to finish off

Incline Seal Row
50lb DB x 10

Didn’t like how that felt, so switched to regular old 1-arm rows.

DB 1 Arm Rows
100lbs x 10
100lbs x 10

Incline DB Flyes
50lbs x 10
50 x 10
50 x 10

Another good workout. I think I’m going to be running at least another 4 weeks of this program after I finish this cycle up. I’m surprised that my physique is still looking pretty solid, despite eating/drinking habits that rival my most unhealthy. Once I clean this up in the new year, I think there will be some excellent results to be had.