T Nation

Protein, Steaks, Farts, and Getting Swole

I’m a novice powerlifter training for my second meet in March, the RPS New England Revolution.

I lift at TPS, home of Det Azazoth.

Goals are 365 squat, 455 pull, 275 bench.

I follow the 4 day 5/3/1 template, Monday-Squat, Wednesday- Bench, Friday- Dead, Sunday- Press.

Today was bench:

Dynamic warmup

I did:

bar x 2x5
95x5
135x5
160x5
185x5
205x8 (PR)

Really worked on setup today, finally felt the back get tight and got a good arch.

Barbell Row:

135x5
165x5
185x5
195x3x5
205x2x5

Close Grips (Pinkie on Ring):

135x6
170x4x6

DB Row:

65x6
85x3x8
100x2x8

Circuit-5x
Ab wheel on Knees x10
Hammer Curls 20s x20
Band Pushdowns light bandx25
Lateral Raise 15s x15

Sled Drags- Forwards-Backwards- 10 trips.

Friday- DeathliFt

Standing abs 3x10, dynamic
warmup.
Stretch hip flexors, hamstrings, 3x30 sec
GHR 25 reps
Pushups 3x10
Blast strap rows 3x10

Deathlift:

135x2x5
185x5
225x5
260x5
340x10

SS Bar Squat:
bar x2x5
115x5
155x3
175x3
205x2x3
225x3

GHR Situps w/ 10 lb plate behind head
5x10

Superset w/ Reverse hyper plate quarter.

Saturday:

Did some strongman events: Log Press and Axle Press.

up to 160 lbsx1 on log press, mostly worked on technique or the clean.

135 on axle.

Assistance: totally smoked after Log, did
3x95 lbs overhead
3x10x 100 lbs pulldown superset w/chest supported row plate quarter.
Hammer curl 3x10 superset w/ band pushdown x 3x25

Monday: Squat-

Bar x 5
95x5
135x5
185x3
225x3
260x3
290x10! Big pr! Best before that was 290x5

Rack pulls:
225x3
275x3
315x2
365x2
405x2
425x2

Split squats:
20s x 2x6
25s x 3x6

Totally shot by this point.

Hanging knee raise 3x12
Standing abs 2x20

Sled drag 3 plates: ten trips

12/12/2012

Bench:

bar x 2x10
95x5
135x5
155x3
175x3
190x3
220x6 (PR)

Barbell Row:
135x5
155x5
185x5
205x2x5
215x5
225x5

Close Grip Bench:
135x10
155x10
165x6
175x6
185x6

Chest Supported Row:
1 plate x5x10

Sled Drag 2 plates Forwards/ Backwards ten trips.

Friday deadlift:

Dynamic warmup

Deadlift:
135x5
185x5
225x5
280x3
320x3
360x8 (pr)

Safety Bar:

Barx2x5
95x5
155x5
175x2x3
205x3
245x2x3

Back raise w/ orange band superset w/
Ghr w/ 10 lb plate behind head.
3 sets

Sled drags 3 plates/ 10 trips

Military press training day:
Barx2x5
65x5
95x5
115x3
135x3
145x1
155x1
95x5

25 pullups

5x10 dips superset w/
5x10 lat pulldowns

Hammer curls 5x20 superset w/ band pushdowns.

Kb side bends 5x12 superset w/ cable abs 5x12

Monday: squat
Dynamic warmup

Hip flexor and piriformis stretch 3x15 secs

Squat;
Bar x5
95x5
135x5
185x5
205x3
240x5
275x3
305x9 (pr)
Form was way off, upper back caved on last rep.

Rack pulls pin 3:
225x3
315x3
365x2
405x2
455x2x2

Split squats:
20sx2x6
25s x2x6
30s x2x6

HLR 3x12 (hamstrings and abs cramping big time by this point)

Sled drags 3x12 6 trips.

Full body stretching.

Wednesday- Bench

Dynamic warmup

Ghr x8 pushupsx12 blast strap rows x12 3 rounds

Bench:

Bar x2x5
95x5
135x5
165x3
185x5
205x3
230x4 (pr)

Barbell Row:

135x5
185x3x5

Close Grip Bench:

135x5
155x6
185x3x6

Dumbbell Row:

65x10
85x3x10

Hammer curl 25x20 pulldowns 100x10
band pushdowns 25 (circuit) x3 rounds

Ab wheel 5x10

Stretching

Friday: Deathlifts

Dynamic warmup
Band piriformis stretch
Ghr x8, pushups x12, blast strap rows x12
3 rounds

Deadlifts:

135x5
185x5
225x5
275x3
300x5
340x3
380x6

Weights moved fast until last set, which wasn’t
the best. My lifting coach Russ tried hook grip
for the first time and pulled 500x5! Crazy fucker… Haha

SS bar squat:

Bar x5
115x5
155x3
175x3
205x3
245x3
255x3
265x2x3

… Decided to wake up for my poor performance
on deathlifts by hammering these. Pr weight for two sets.
These are like a front squat- straight down and straight up,
bounce in the hole, as deep as possible.

Ghr situps w/ 10 lb plate behind head x12 superset w/
back raises w/ average band x12.

On last set did 8 reps w/ 25 lb plate on situps,
25 reps w/ heavy band.

Sled drags 4 plates 4 trips- hammies smoked by this point.

lower body stretching.

Post training meal:

20 oz porterhouse, 2 cups mashed potatoes,
large salad with vinegrette.

Three hours later- 5 pieces lasagna, 1 cupcake,
coquito (puerto rican eggnog with coconut)

Squat/ bench/ overhead

Dynamic warmup-
Piriformis stretch
Hip flexor stretch

Rear laterals x15, back raise x15, situps x15
3 times

Squat deload:

Bar x10
95x5
135x5
190x5
210x5
225x5

Bench:

Bar x10
95x5
140x5
160x5
170x5

Military:
Bar x5
65x5
95x5
125x5
140x4

Dumbell row:
65x10
85x3x10

T bar row:
Plate x10
Plate quarterx3x10

Friday Dec 28th

Deadlifts and military.

135x5
185x5
225x5
240x5
260x5
280x5

Showed a kid how to deadlift properly, felt good.

Box squats, feet very wide, tried to sit back
as much as possible.

Bar x5
135x2x5
155x3x5

Press:

Bar x5
65x5
90x5
95x5
105x5

Decline abs x12/ back raises x12 3 rounds
Chest supported rows plate quarter x12/ rear laterals
x15, 3 rounds

Jan 14th: SKWATS

Worked up to 315x3, kept reps low as will be maxing saturday.

video attached. Need to work on tightness, knees came in a bit, and a little too much forward lean.

Then did Snatch grip deads 225 3x8, again kept volume low to avoid overtraining.

split squats 40s 5x6

HLR 5x10

Band good mornings, average band 2x25, 1x50

Wednesday: bench

Bar x5
95x5
135x5
165x3
185x5
210x3
245…255??x2

Working on a new setup with feet pulled more in front of me and wider.
185 and 210 felt good and solid, but the last i really lost tightness and leg drive.
Felt unusually heavy… Turns out i used either a 55 lb or a 65 lb bar…! My lifting coach
Elbow wasn’t feeling good today, brachioradialis was inflammed. Think from doing barbell curls on sunday, not a good movement for me.

Russ from TPS is weighing it. He’s the Stache/ wizard of oz you may have seen on elite.
Awesome coach and person.

Barbell row:

135x5
185x5

Elbow wasnt feeling good, so just got some volume in and moved on.

Close grips: worked up to a heavy triple pinkie on the ring.

135x3
185x2x3
205x3
215x3

205 looked good. Stayed tight and in my groove.
215 was slightly off, so called it there.

Dumbbell row:

85s x5x10

Ab wheel: 3x12

Hammer curl 20s x20/ band pushdown x25 superset
4 rounds

Saturday: squat max day!

Worked up to 375, a 60 lb pr!

Then did:

GHRs
1x5
3x10

GHR situps: 4x10 w/ 10 lb plate.

Sled drags, 3 plates ten trips.

Video coming shortly.

Squat 355x1

Squat 375x1 (60 lb pr!)

Looking at the vid I may have had more in me, but decided to call it with a good solid squat rather than an absolute grinder.

Monday: military

couldnt get to the gym today as it was snowing, so did military and pullups at home.

warmed up to 115x5x10

Tuesday: Deadlift

warmed up to

315x5
350x3
390x5

Speed pulls 315x3x1

Safety Bar Squat:

bar x2x5
115x5
155x3
205x2x3
245x2x3
265x3

GHR Situps 10lb plate behind head x10/ 45 degree back raise w/ average band x12
last set 15 reps on back raise.

stretch- out.

Wednesday Jan 23rd Bench deload:

Warm up to:

150x5
160x5
175x5

Barbell rows:

155x5x5

Chest supported rows:

Plate 5x10

Hammer curls 20s x20/ band pushdowns x25/ face pulls 60 lbs x25
3 rounds

Ab wheel 3x12

PNF stretching.

Done.