Showdownhero's Eggcellent Adventure: Powerlifting, the Huberman Method

Training Logs
1

794×299 67.2 KB

Hi guys, I’m a mate of @wiseman83 and @simo74 from another website and thought it was time for me to start up a powerlifting log here

I watched this Andrew Huberman video and decided to approach my powerlifting training in a completely different way than I have before

So training 3-5 lifts, for 3-5 reps, 3-5 times a week.

It’s been 3.5 years since I’ve trained squats this intensely so I’m going through a fairly thorough acclimatisation process on my first week of training with nothing above 65% of my 1RM with the intensity gradually ramping up week after week.

Current 1RM for each lift is as follows
KG LBS
Squat 150 330
Bench 115 253
Deadlift 220 484
Pull ups 138 303

1761×683 21.5 KB

If I’m feeling good at the end of week 4 I’ll continue to ramp things up. Otherwise I’ll taper off for a week and attempt some new 1RM so I can start it all over again.

In addition to logging my lifts I’ll be posting up some of my diet and nutrition info as well (smashing plenty of eggs).

6 Likes
2

18th September Huberman Method: Week 1 Day 1 84.9kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 92.5 kg/203.5 lbs × 4
Set 5: 92.5 kg/203.5 lbs × 4
Set 6: 92.5 kg/203.5 lbs × 4

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 72.5 kg/159.5 lbs × 4
Set 4: 72.5 kg/159.5 lbs × 4
Set 5: 72.5 kg/159.5 lbs × 4

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Seated Leg Curl (Machine)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5

Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

Cals 2449 Carbs 170 Fat 90 Pro 166
Eggs Consumed 0

5 Likes
3

19th September Huberman Method: Week 1 Day 2 85.3kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 137.5 kg/302.5 lbs × 4
Set 4: 137.5 kg/302.5 lbs × 4
Set 5: 137.5 kg/302.5 lbs × 4

Pull Up
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 1 [Warm-up]
Set 4: 77.5 kg/170.5 lbs × 5
Set 5: 77.5 kg/170.5 lbs × 5
Set 6: 77.5 kg/170.5 lbs × 5

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Set 4: 60 kg/132 lbs × 5

Bicep Curl (Barbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

Cals 2863 Carbs 240 Fat 116 Pro 206
Eggs Consumed 4

4 Likes
4

Awesome, man! Welcome aboard; the more strong dudes here the better. And if you’re mates with @simo74 and @wiseman83 you’re in some very strong company.

Do you have a favorite lift? It seems everybody has that one lift that they want to focus on, even if it’s subconsciously.

3 Likes
5

Yo man. Good to see you got a log going fella.

Here for progress, but mostly for shenanigans.

6

Man now I need to start logging my eggs! Haha its about 4 each morning these days, and a drink of liquid egg whites occasionally.

2 Likes
7

20th September Rest Day 84.8kg

Cals 2463 Carbs 250 Fat 73 Pro 192
Eggs Consumed 4

2 Likes
8

Deadlift is definitely my strongest lift. My pull ups, chin ups and dips are also up there too. So I guess those 4 are my favourites because I’m good at them.

However my biggest focus through this round of training is to improve my squat, I’m not a natural squatter I’ve got long skinny femurs/quads and so my squats have always lagged behind other lifts. It will be a really big accomplishment for me to make some big squat gains.

2 Likes
9

4 eggs per day = mad gainz

2 Likes
10

Everything moved well today

21st September Huberman Method: Week 1 Day 3 84.9kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 97.5 kg/214.5 lbs × 3
Set 5: 97.5 kg/214.5 lbs × 3
Set 6: 97.5 kg/214.5 lbs × 3

Notes: 3x3 @ 70% of 3RM

Deadlift (Barbell)
Set 1: 112.5 kg/247.5 lbs × 5
Set 2: 112.5 kg/247.5 lbs × 5
Set 3: 112.5 kg/247.5 lbs × 5

Notes: 5x3 @ 60% of 5RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 75 kg/165 lbs × 3
Set 4: 75 kg/165 lbs × 3
Set 5: 75 kg/165 lbs × 3

Notes: 3x3 @ 70% of 3RM

Incline Bench Press (Barbell)
Set 1: 50 kg/110 lbs × 3
Set 2: 50 kg/110 lbs × 3
Set 3: 50 kg/110 lbs × 3

Calf Press on Leg Press
Set 1: 120 kg/264 lbs × 5
Set 2: 120 kg/264 lbs × 5
Set 3: 120 kg/264 lbs × 5

Bent Over Row (Dumbbell)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5

3 Likes
11

Good to see you mate and glad you are starting a log. Its going to be good to see how you progress.

1 Like
12

Awesome! I’m in for this. Let me know if I can help!

1 Like
13

I been chucking raw eggs into my morning protein fluff!

Actually can’t taste the eggs lol. Like really at all.

Good for people who don’t like em much I suppose.

I like them…but sometimes I can take them or leave them. So it’s good for me also.

2 Likes
14

do you make it with casein protein?

15

Cals 2495 Carbs 246 Fat 77 Pro 193
Eggs Consumed 4

3 Likes
16

Another good session

22nd September Huberman Method: Week 1 Day 4 84.8kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 142.5 kg/313.5 lbs × 3
Set 4: 142.5 kg/313.5 lbs × 3
Set 5: 142.5 kg/313.5 lbs × 3

Notes: 3x3 @ 70% of 3RM

Pull Up
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps

Notes: 4x3 @ 70% of 4RM

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 82.5 kg/181.5 lbs × 3
Set 4: 82.5 kg/181.5 lbs × 3
Set 5: 82.5 kg/181.5 lbs × 3

Notes: 3x3 @ 60% of 3RM

Front Squat (Barbell)
Set 1: 40 kg/88 lbs × 3
Set 2: 40 kg/88 lbs × 3
Set 3: 40 kg/88 lbs × 3

Notes: ATG

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 70 kg/154 lbs × 5
Set 4: 70 kg/154 lbs × 5
Set 5: 70 kg/154 lbs × 5

Notes: 5x3 @ 70% of 5RM

Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

4 Likes
17

Fuck no. Waste of money. Haha.

18

here he is

1 Like
19

Bit of a blowout at my sisters birthday

Cals 3946 Carbs 224 Fat 220 Pro 193
Eggs Consumed 4

1 Like
20

23rd September Rest Day 85.4kg

Cals 2251 Carbs 177 Fat 82 Pro 154
Eggs Consumed 0

2 Likes