T Nation

Phat Stu Rides Again

So yeah. . . 11 years ago I competed in a powerlifting meet (GPC/WPC combined US/Canadian nationals). I placed 2nd in the 275 category with a 601, 430, 578 day.

Then my mother died and I kind of retired till around 2009. In 2009 I started training hard again. . .until in 2011 training for nationals my left distal biceps tendon decided it didn’t want to be part of the party while deadlifting 635. At that point I’ve gymmed off and on until 3 months ago.

3 months ago I went and got a membership at the local community fitness centre and started my journey back, I even went back to training in my beloved Westside style.

Then July 22nd it happened. . . I competed at the CPF Summer Slam and went 606, 441, 551. The first two were meet PR’s (I’d done better in training prior to the biceps) and the deadlift. . . well let’s not talk about that.

Now I’ve changed gyms as a much more lifter friendly gym opened literally 5 min from me and it looks like I’m back int he powerlifting game. So this will be my log. I’ll try to keep it up and the more conversation, comments etc I receive the more likely I am to do so.

So yeah. . .


I should mention all weights are in pounds unless otherwise specified. I’m sure you all figured that out being the bright bunnies you are but let’s prevent confusion.

Welcome back. Those numbers are no joke, nice work. No comment on your deadlift… :wink:

Current height, weight, age?

I’m in. Can you hook grip to keep the DL more bicep friendly for you?

6 feet even.

250 lbs (yes I competed in the 275 while weighing 250)

39 for another 3 weeks.

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I’ve started hook gripping on all my lower sets and working on getting my thumbs used to the whole concept. Honestly though the bicep was fine with the pulling. When it tore it was my own fault for not keeping my arm straight.

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I am in for big weights.

Thanks, I hope for them to start getting bigger again.

I’m also always open to advice and criticism, I don’t promise I’ll take the advice but I’m happy to hear it.

July 27/17, Upper Body Recovery

Wt: 251

Incline D-Bell Press

Unilateral Cable Rows
60 x 15
90 x 15
120 x 12
150 x 12
180 x 12

Seated D-Bell Press
20 x 12
30 x 12
40 x 8

Kept it light and oddly my pulled pec felt better after all this.

July 28/17 Lower Body Recovery

Squats, Medium Stance, High bar

135 x 5,5
185 x 5,5
225 x 5,5
275 x 5,5

Again, took it super light. Just getting some blood flow and mobility. Real workouts resume next week.

July 31/17 MEB
Wt: 253

Fat Bar 2 Board, Pinkies on the rings, paused

105 x lots
145 x 8
165 x 5
195 x 5
215 x 5
235 x 5
255 x 5
275 x 2
235 x 5

Unilateral Cable Rows
150 x 15
120 x 12, 12, 10

D-Bell Shoulder Press (seated)
40 x 12, 12, 8

So I have a torn subscap and supraspinatus on the right side. This is going to make training all sorts of fun. Bah. As a result I’m going to drop the weights a bit, shorted my ROM on benching, and try to avoid heavy DL and chins.

Also my first time using a real fat bar, I haven’t even used fat grips more than twice and that was 6 years ago so yeah.

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August 1/17
Wt: 254

SSB Box squats (to a bench)
55 x 8
105 x 8
145 x 8
195 x 8
235 x 5
285 x 5
325 x 5
375 x 2
325 x 8

HS Curl
110 x 12, 15, 12

The CLBP was in full force today after the SSB which isn’t a real surprise though given that I’m not on anything it was a little surprising. Ah well, not too shabby.

Also, what sort of gym as a SSB but not a decent box? Not even aerobics risers. . .

Aug 3/17
Wt: 253


Med grip bench
135 x 8,8
185 x 8,8

Added my old, too large, stretched to hell single ply shirt to try and help the shoulder pain.
225 x 5
245 x 5,5,3,5,4

All of these reps were very slow to try and protect my shoulder. Don’t ask what happened in the third set. . . I haven’t a clue.

D-Bell Rows
60 x 10
85 x 10
100 x 10,10,10

Plate Raise
45 x 8,8,6

Incline Tate Press
50 x 5,5
Superset with
Alt D-Bell Curls
30 x 5,5

Not a bad workout, I’m trying to protect my shoulder as its been feeling a bit better and I need it to keep going that way.

August 4/17 DES

Speed squats

All sets plus bands with briefs
Bar x 8
135 x 8
185 x 5
225 x 3
add belt
275 x 8(2)

Speed Deads
All sets with bands and briefs (no belt)
245 x 5(2)

Med stance, low bar GM’s

275 x 3(12)

A good day over all.

August 7/17 MEB
Wt: 254

3 Board Fat Bar, Paused, Pinkies on rings
55 x 8
75 x 8
105 x 8
125 x 8
145 x 8
195 x 5
235 x 5
255 x 5
285 x 5
305 x 3
285 x 5

Unilateral cable row
105 x 10
180 x 3(12)

D-Bell Shoulder Press
40 x 12,12,10

Cable Pressdowns
170 x 12,10,9

Cable EZ curls
125 x 8,8,6

Not a bad day, my overhead pressing really needs to come up a lot but I’m worried about my RC on that side. . . fun times.

August 8/17 MES


135 x 8
185 x 8
225 x 8
275 x 5
315 x 5
365 x 5
405 x 3

Oly Squats

315 x 5,5,3

Some days you’re just glad to get to the gym, that was today. I was up most of the night, I’m exhausted, have a crazy headache but some workout is better than none.

August 10/15 DEB
Wt: 254

Med Grip Bench
95 x 8
135 x 8,8
185 x 8,8

Add training shirt
245 x 5,5,5,5,5

D-Bell Rows
60 x 10
120 x 6,6,6

Plate Raise
45 x 10,10,8

I had to cut this a bit short as the girlfriend’s kids are in town and we took a day trip so no specific bicep or tricep work. Shoulder is slowly getting better, the battered, too big, single ply shirt is helping.

August 11/17 DES

All sets with briefs and bands (Same setup as last time)

135 x 3,5
185 x 5
225 x 3
Added Belt
295 x 2,2,2,2,2,2,2,2

Small bands (monster mini maybe?) but one bigger than last time but I only used 2 strands not 4 with same looping, felt about the same ish

275 x 2,2,2,2,2

Med Stance, Low Bar, GM
315 x 10,10,8

Bar moved well in everything, over all a good workout.

Sigh. . . and here I wanted conversation in this log. So sad, nobody loves me. Guess that’s what happens when you’re a dude.

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You’re too strong, you’ve scared everyone off!
How long have you been training westside style? Do you typically rotate bands and chains every microcycle or stick to one predominantly?
I found bands great for bench but after a few weeks they beat my elbows to shit