T Nation

New Lurker's Powerlifting Log

I started reading T-Nation back in may and decided to get my shit together. Originally I was 140lbs at 5’9 back in may 2008, right now I’m hovering at around 160lbs. My goal is to get bigger/stronger and eventually compete in powerlifting. I thought I’d create a log , not just for keeping track of my lifts, but also to get input/advice from some knowledgeable people.

Current stats:

5’9
160lbs

Lifts as of right now (done with best possible form, I go ATG on the squats):

bench - 170lbsx4
squat - 231lbsx1
deadlift - 140kg (308lbs)x1

My routine right now is west side for skinny bastards, rotating my ME lifts every 3-4 weeks. Fairly basic, I’m wanting to keep things fairly simple

ME Upper (Monday)

BB Benchpress, max set of 3-5 reps

Incline BB Bench 3 sets, 10 reps

BB Rows 4 sets, 6 reps

Face pulls 3 sets, 15 reps

BB Shrugs 4 sets, 10 reps

ME Lower (Wendesday)

ATG squats or variation, max set of 3-5 reps

GHRs 4 sets, max reps (can only do about 6 reps)

Reverse hypers 4 sets, 10 reps

High rep quad work (I like leg press) 3 sets, 10

RE Upper (Friday)

BB Benchpress, max set reps w/ 135lbs

Wide-grip chins, 4 sets of 8-10reps

BB Shoulder press, 4 sets, 6-10 reps

BB curls 3 sets, 8-10 reps

Lying tricep extension 3 sets, 6-10 reps

Deadlift day (Saturday)

Deadlifts (I try to vary the rep/set scheme every few weeks)
Right now I’m doing 4 sets of 6 reps

abdominal work

wrist roller

So far it has been going good, based on how I look/feel in september. My diet consists of 3000-4000 calories a day.

Morning: 4 eggs, bread, OJ, apple, milk ~500 calories

mid-morning: 2 scoops whey, oatmeal bar, milk ~500 calories

Lunch: something decent from the food court at university ~500-1000 calories

mid-afternoon: gatorade, 1 scoop whey, apple ~300 calories

supper: something high in calories. lots of carbs and protein. ~600 calories

TRAIN

after training I have about 5-6 hours before i go to bed, so there is a PWO meal obviously, but I constantly eat after this for extra calories. ~1000-1500 calories

That seems to be it, I’ll snap a few pics here and post them later this evening when I have more time. (Knowing the site, theres no point in posting pics in performance/rate my physique unless you have actually achieved something)

I’ll also keep a log on the site, and I’ll post last weeks training to give you guys an idea.

I’m gonna copy and paste last weeks training!

Friday Nov 28

RE Upper
BB Bench

135 x 11
135 x 11
135 x 10

Pullups

bw x 7
bw x 6
bw x 6
bw x 5

BB shoulder press

45 x 10
65 x 10
88 x 5
88 x 5
88 x 5

Deadlifts

60kg x 6
80kg x 6
100kg x 6
140kg x 1

Wed Nov 26

ME Lower
Box Squats

113 x 5
132 x 5
155 x 5
176 x 5
198 x 5
231 x 2

Glute-Ham Raises

bw x 6
bw x 6
bw x 5
bw x 5

Reverse Hypers

66 x 10
66 x 10
66 x 10
66 x 10

BB curls, 3 sets, 8 reps

Tricep Pushdowns - 90 x 10, 100, x 10, 110 x 10, 120 x 6, 130 x 6
(2 plates away from the whole stack, so I think the pulleys don’t exactly give you full poundage)

Monday Nov 24

ME Upper
ME Upper

BB Floor press

88 x 5
113 x 5
132 x 5
155 x 5
170 x 3

Only could do 165 x 2 about a month ago :slight_smile:

Incline BB Press

95 x 10
105 x 6
115 x 5

BB Rows

88 x 6
100 x 6
110 x 6
132 x 6

BB Shrugs

155 x 8
198 x 6
198 x 6
132 x 10

Band pull-aparts (red band)
3 sets, 8 reps

As promised, some pics


front

back

Everything is looking pretty good. Are you taking any supplements besides whey?

[quote]BlackLabel wrote:
Everything is looking pretty good. Are you taking any supplements besides whey?[/quote]

I have some fish oil and creatine, although I haven’t been consistent with taking them every day.

ME Upper

BB Floor press

88 x 5
113 x 5
132 x 5
155 x 5
175 x 3 (PR)

Incline BB Bench

95 x 10
105 x 8
115 x 6

BB Rows

88 x 7
88 x 7
113 x 7
132 x 7

BB Shrugs

132 x 10
155 x 10
185 x 8

Band Pull-aparts (Red)

3 sets, 15 reps

Goals are a good thing to have, they give us direction, so I thought I’d jot down some training goals for February 1st, 2009.

Training:

Bench 225 x 2-3
Squat 275 x 2-3
Deadlift 315 x 2-3

Bodyweight

160lbs to 170+lbs

In general I just wanted to get stronger and jacked.

ME Lower

Olympic squats

88 x 5
113 x 5
132 x 5
155 x 5
176 x 5
198 x 4
209 x 2
135 x 15

GHRs

bw x 5
bw x 7
bw x 6
bw x 5

Reverse Hypers

65 x 10
65 x 10
65 x 10
65 x 10

The squats today were better. I kept good form/depth, and they were smooth. my goal for the next 3 weeks will be to increase reps on that whole block of sets to 5 reps each. Then max out on maybe 230lbs for 2-3 reps.

Arms

I was going to do triceps, but I’m benching tomorrow and will do them after.

EZ-bar Curls

35 x 10
55 x 8
65 x 6
65 x 4

Hammer curls

25 x 10
30 x 6
35 x 4

DB preacher curls

20 x 12
20 x 12

BB Shrugs

113 x 12
155 x 10
155 x 8

Power shrugs

225 x 5
225 x 5

RE Upper

BB Bench

(warmup)
88 x 8
132 x 8

155 x 8
155 x 7
155 x 6

Wide-grip chins

bw x 8
bw x 7
bw x 6
bw x 6

BB Military press

45 x 10
65 x 10
88 x 6
88 x 6

BB Tricep Extensions

45 x 8
45 x 8
55 x 6
55 x 6

Pushdowns

90 x 10
110 x 10
120 x 8
70 x 18

I decided to up the BB Bench RE weight to 155lbs and work on keep adding reps each week. I think the repping with 132 was getting a bit useless.

Just a quick update… those powershrugs I did on thursday really kicked my ass. My traps/upper-back are unbelievably sore right now. (in a good way).

Here is a good vid of what they look like:

http://ca.youtube.com/watch?v=v7oVLXzpqt0&feature=related

Next workouts are comin! I had to shift my ME upper, ME lower, and RE day to Wed/Thur/Fri this week. The past 4 days were spent eating and studying.

I may have to up my weight goal for febuary since I weighed myself this morning at 165lbs, so lets shoot for 175lbs. The weights still stand.

Can’t really describe the feeling right now, but with all the newbie gains I’m having, things are going good. I haven’t noticed any fat gain (I’m eating everything right now) and I’m seeing some really nice gains in:

Tricep size

Chest size (no more collarbones)

Lats (there’s something there now)

Traps (starting to show through my shirt)

Leg measurements have increased

Arms (look the same, but the measurement increased)

Shoulders (front delts are getting a lot of stimulation from this split, im gonna have to start hitting the rear delt flies)

Anyway, just a quick update from the past few weeks. Despite the gains I still feel weak and small at the gym I workout at. One of the females I know there just got back from IPF worlds and hit a 313lb @ 180 bench press. Along with another on of my training partners who benched 643 @ 275. Either way I am happy for them, and it serves as more motivation for me to get stronger.

I will be at the gym around 6pm today for ME Upper.

ME Upper

88 x 6
113 x 6
132 x 5
155 x 5
175 x 3
181.5 x 2

Incline BB Press

95 x 10
105 x 10
115 x 10 (time to move up with these)

BB Rows

88 x 6
113 x 6
123 x 6
132 x 6

Rolling Thunder

Grip
44lbs x 30 seconds
66lbs x 15 seconds
66lbs x 15 seconds

Pinch
25lbs x 15 seconds
25lbs x 15 seconds

Arms

EZ bar curls

35 x 10
55 x 10
65 x 8
75 x 5

DB Hammer Curls

25 x 6
30 x 7
35 x 6

DB Preacher curls

20lbs x 14
20lbs x 12

Added lots of reps compared to the last workout. Triceps will be done on my RE day

I’ve been told to avoid getting program ADD, and from what I’ve seen there is a lot of it going on. A fellow lifter at the gym suggested dropping WS4SB in favor of Sheiko 29. But at the same time he mentioned it is not particularly geared toward hypertrophy as much as WS4SB. (I guess you can argue this, but there is more BB-style training in WS4SB)

In any event, I’m sticking with this program as long as I can. I haven’t really seen any LONG logs of WS4SB, so hopefully this can be the one where people see some WICKED results.

Theres a lot of people training with Sheiko right now, and it works! So when should I try it?

I’m going to give it a try sometime next year when I get to around 180-190lbs.