T Nation

Obi's Log

I’ve been readin T-Nation for a while now and love the articles. I lifted a lot when I was younger, got pretty big without knowing a lot on programing and nutrition, spent a lot on supplements (GNC owner gave me some Halo-D and Tren). I didn’t really know anything other than that I wanted to be huge, ha ha. Now 5 years later have a wife 2 kids (3 and half year old boy, 4 monthold girl).

Started lifting again 7 months ago, not sure what my maxes were just started Stronglifts 5x5 until I got bored with it, been running my own stuff for the last 2-3 months numbers are now

Squat 395 up 40 pounds this last 6 weeks.
Bench 350 haven’t really focused on but seems to climb whenever I test
Deadlift 475
OHP 215
Pendley Row 250x5

I’m going to start running Madcow and try to do it as prescribed for 12 weeks, I’m going to add is Calves everyday because mine are pathetic and the some grip strength, My goals are to compete at 242 in powerlifting and 231 in Strongman. I know my #'s aren’t good compared to some of you guys here so I’ll appreaciate any advice or tips along the way.

I opted out of doin Madcow and Started doing the Texas Method, I like doing straight sets of 5.

Latest Volume day

Squat 305x5
305x5
305x5
305x5
305x5

Bench
280x5
280x5
280x5
280x5
280x5

DB Rows
100x10
100x10
100x10

Then did some calf work, I have the smallest calves in the world need to work on that

Saturday 3/8/2014
Heavy day

Bench 330x3
Squat 340x5 (felt very heavy)
Deadlift 415x6

Volume Press day/Horizontal row
Clean and Press
170x5
170x5
170x5

Seated Fat grip press
55x12
55x15

Pendly Row
225x5
225x5
225x5

DB rows
100x12
100x15
100x15

Volume squat/light bench

Squat
310x5
310x5
310x5
310x5
310x5

Incline bench
235x5
235x5
235x5

DB Rows
100x16
100x15

Hammer Iso row (1-3sec hold at top)
185x10
185x10
185x10

Had to get in an out in a hurry so all I did was Deadlift and do a couple sets of pull-ups

425x6 New rep record felt awesome at the end of the set, love Deads, I let the bar settle after every rep, I don’t remember who said it but they’re not “bounce lifts” I totally agree and train that way.

Squat/ Overhead press Heavy Day

Squat 350x6 felt really good

OHP 210x2, 2nd one was a grind to the top

Finished with some arm and calf work, my calves are pathetically small

Volume Bench/Squat

Bench
285x5
285x5
285x5
285x3 fat gripz and closer grip
285x3 fat gripz and closer grip

Squat
315x5
315x5
315x5
315x5 Belt
315x5 Belt

Deadlift 435x7

Bench 345x1 paused

Heavy Squat

355x5

did Crossfit 14.3 for conditioning

Supposed to be Volume squat day but decided to go for a new max it’s the end of the 6 week cycle I have designed on my Spreadsheet so what the hell.

Went up to 405 which went up easy, no folding or knees diving it felt strong throughout

Hit 425 almost the same as 405,

Heavy Deadlift 495x1 Finally got my 5 plate deadlift went up pretty smooth no grind. Hit my goals of a 4 plate squat and 5 plate deadlift now 4.5 plates on squat and 5.5 plates on deads,

Heavy Bench
365 couldn’t lock out had a very long slow descent and also paused at the bottom, droped 10 lbs and got a 355 for a 5 pound PR, still chasing that 365 bench. Going to switch up my program a bit.

Starting the Russian squat routine for my squats at 340

Squat
340x6x2

Incline close grip (THUMBS LENGTH) BENCH
worked up to 1RM
285x1
280x1
275x1
270x1

245x16 in 7 min

Haven’t logged in a while so I’ll just start in on what I did yesterday.

Squat
340x6x4

DB shoulder press
55x5
60x5
65x5
70x5
75x5
80x5

Band pull aparts and forearm work to keep my arms healthy.

Light Squat
340x6x2

Bench 3 board press
worked up to 365 (goal weight) 2 reps paused

Looking at doing my first powerlifting meet. It’ll just be a push/pull meet but I’m ok with as Deadlift and Bench are by far my favorite lifts. It’s at the end of May so I’m going to focus on finishing the Russian squat routine and getting a 365 paused bench. If anyone has any tips or advice I’m all ears.

Heavy squat 340 6 sets of 5 some pull-ups and called it a day. My hips and knees are quite achy and my hammies are very tight. Getting to the peak of volume looking forward to the intensity portion of this program.

The day before I did:
DB shoulder press
55x3
60x3
65x3
70x3
75x3
80x3
85x3
90x3
95x3
100x3
80x7

Light squat
340 6x2

Worked up to Incline 1 RM
225x1
245x1
265x1
275x1
295x1
315x1 PR

finished with some volume Incline DB press
80 3x12

Strict OHP
135x5
155x5
175x5
185x3
195x3
205x1
215x1
225x0 held it for 4-5 sec 3 inches above my head couldn’t get my elbows in to finish

did some arm work
DB curls
25x5
30x5
35x5
40x5
45x5
50x5

Overhead extension (burn out style)
55x10
60x10
65x10
70x10
75x5

Heavy squat day

340 6x6 this was extremely brutal I’m now beginning the ascent in Intensity looking forward to moving up in weight, I will say that I am seriously scared to do the 360 5x5 day. I’ve never been in this range before with squats, while it’s great I have to mentally prepare for each session let alone each rep. Hoping for a 455 squat att he end of this which would be 100 lb increase in 8 or 9 months, my Deadlift has about the same improvement if I can hit the 535 that I want and my bench if I hit the 365 will be up 30lbs. added 230 pounds in less than a year I think is pretty good progress.

did some pull ups and went home