Wanna be Elite...

Cycle 3 Recap
So back issues aside, I am pretty satisfied with this month of training. I was finally able to get back into the gym and didn’t reinjure myself, and set a few new PR’s in the process. In fact, my last week of training were personal records for my bench, overhead press, and deadlift! Hopefully I can bring the squat back up as well before my PL meet in February (Brute Strength Classic in Norfolk on 20 February).

I remeasured some of my stats and compared them against the start of the program and have seen some good gains:

8/31/09
Weight: 246
Biceps: 16.25
Chest: 47.25
Stomach (above navel): 41.25
Stomach (widest): 41.25
Hips: 39
Quads: 23
Bench PR: 310
Overhead PR: 170
Deadlift PR: 405
Squat PR: 425

11/30/09
Weight: 266.2 (+20.2)
Biceps: 18.5 (+2.25)
Chest: 49 (+1.75)
Stomach (above navel): 44.5 (+3.25)
Stomach (widest): 45 (+3.75)
Hips: 43 (+4)
Quads: 27.25 (+4.25)
Bench PR: 348 (+38)
Overhead PR: 202 (+32)
Deadlift PR: 462 (+57)
Squat PR: 458 (+33)

Very happy with 3 months of progress (outside of the body comp changes). I’m going concentrate on eating a little cleaner to keep the fat gain in check, and keep all my lifts moving north, and I will be a real happy man.

Now that I’ve got my log caught up, feel free to offer any advice (especially if you are a back expert!).

Cycle 4 - Wave A

Workout 1 - Monday 7 December 09
Squat (3x5): 265, 305, 350 (8)
Leg Press (5x12): 450, 360, 360, 320, 320
Leg Curl (5x10): 130 (8), 110, 100, 90 (?), x

Happy with my squat today. 1 rep away from a new PR. Just didn’t have it in the tank to get it up though. Looks like the back is healed up; no pain at all after workout!!!

Workout 2 - Tuesday 8 December 09
Bench (3x5): 195, 220, 250 (11)
DB Incline (5x10): 80 (8), 80 (6), 70 (5), 55 (8), x
Inverted Rows (5x10): 8, 8, x, x, x

One rep away from a Bench PR. For some reason I had nothing left in the tank afterwards and shit the bed on my accessory work. Cut it short. Feel like I’m going to get that PR in both bench and squat next week!

Workout 3 - Thursday 10 December 09
Deadlift (3x5): 255, 295, 335 (6)
Hanging Ab raise: x
Hyperextension: x

I was very motivated going into this workout to hit a new PR and felt like I had it in me. For some reason I was getting very weak at the end of my second workout set, and completely gassed on my money set. Didn’t come anywhere close to a PR (needed something like 13 for it). I also tried to pull 385 after falling short and couldn’t budge it. Not sure what went wrong, but it was probably lack of sleep the night before. Been having trouble sleeping lately with possible mild seasonal depression. Started taking some Vitamin D3 to see how that works.

Workout 4 - Friday 11 December 09
I skipped this workout and slept instead. Only got 4 hours of sleep the night before and was exhausted all day.

All together the week started out great and ended shitty. The scale moved up a couple of pounds though and I think I saw some quick gains after the low carb V-Diet lite in the deload week. I’ve just gotta work on getting more sleep and making sure I’m going into my workout focused and ready. Hopefully the Vitamin D3 will help if I am, in fact, seeing a bit of seasonal depression creeping it. Really looking forward to Wave B. I definitely think there are some personal records coming up!

[quote]VTBalla34 wrote:

My g/f (who is an avid weightlifter and recently hit a 225 squat twice!) convinced me to go since I was visiting her for the weekend and I’m really glad I did. I was very close to letting my back injury get me down and just decided to suck it up and get back at it. [/quote]

Holla! I just saw this…must have missed it the other day!

I got to looking into the form more on them…make sure you keep your elbows tucked and don’t let your head come above the bar.

Cycle 4 - Wave B

Workout 1 - Monday 14 December 09
Squat (3x3): 285, 330, 370 (8) <–NEW PR!
Accessory Work: Leg Press & Leg Curl

Workout 2 - Tuesday 15 December 09
Bench (3x3): 205, 235, 265 (9)
Accessory Work: DB Bench & Inverted Rows

Workout 3 - Thursday 17 December 09
Deadlift (3x3): 275, 315, 350 (9)
Accessory Work: Ab Raises & Back Hyperextension

Workout 4 - Friday 18 December 09
Overhead Press (3x3): 115, 135, 150 (11) <–NEW PR!
Accessory Work: Dips & Chinups

Hit two new PR’s this week and had good workouts. I was very motivated to train this week after Wave A’s shitty workouts. Weight is heading up and so are the lifts.

I’ve stopped keeping track of my accessory work to try more instinctive type training. Not sure how long I am going to keep that up, but it seems ok for now. I just want to make sure I’m busting my ass on my primary lifts and using the accessory work for what it is. I’ll do what I can each week, but if I don’t feel like completing it, then I won’t. Most weeks will still be 5x10 though.

Feel a couple new PR’s coming up next week. Been chasing the new DL PR for a while, and I think its mine!

Cycle 4 - Wave C

Workout 1 - Monday 21 December 09
Squat (5-3-1): 305, 350, 390 (5)

Workout 2 - Tuesday 22 December 09
Bench (5-3-1): 220, 250, 280 (8) <–NEW PR!

Workout 3 - Friday 25 December 09
Deadlift (5-3-1): 295, 335, 370 (8) <–NEW PR!

Workout 4 - Sunday 27 December 09
Overhead Press (5-3-1): 125, 140, 160 (6)

Manged to get my gym time in while back at home for the holidays. My mom thought it was ridiculous that I was training on Christmas Day, but oh well! At least she wasn’t toxic about it and try to talk me out of it. She realizes how important this is to me and is generally supportive.

Finally hit the PR’s in the bench and DL I had been chasing for the past few weeks. The bench one was pretty tough, but my DL PR was very easy. I’m pretty sure I had another rep in the tank. Felt good to finally blast through and grab it!

I banged my elbow on my last warmup set of overhead press while pulling off weight from the tree (the wall is right beside of it) so I had a pretty shit workout there. Couldn’t manage to get my accessory in because it hurt so badly. The squat day wasn’t a PR and I was taking it easy that day to be fresh for my DL attempt later in the week (plus I hit a squat PR in Wave B).

Cycle 4 - Wave D

Workout 1 - Wednesday 30 December 09
Squat (3x5): 165, 205, 245 (all sets performed with additional chains)
Bench (3x5): 115, 145, 175 (all sets performed with additional chains)

Bench (Max attempt): 250, 275, 315, 350 (x)

Workout 2 - Saturday 2 January 10
Deadlift (3x5): 155, 195, 235
Overhead Press (3x5): 65, 85, 100

Deload week was up in Buffalo at the g/f’s gym. We went up there for New Years and had an awesome time. Stayed at the Seneca Niagara Casino in Niagara Falls and went to a pimp ass NYE party. That combined with a Hokies ass stomping of Tennessee, and well it doesn’t get much better than that.

The Gold’s in Buffalo had chains available (and a DL platform with bumper plates!) which fascinated me since I had never used chains. I loaded them up on the squat rack with my deload weights just to see how it felt and it was pretty fun.

Definitely different though. I truthfully never understood how chains would be implemented, but I get it now. It makes the lockout portion harder since there is more weight tugging down on the bar, but makes little difference for the initial part of the lift.

I also used the chains for bench, and even though it was a deload week, I was feeling really strong so I decided to put my maxes to a test. I warmed up with the deload weight, moved up to 250, then 275, and finally 315. All went up easily so I said fuck it and went for the 350 milestone.

The guy spotting me grabbed the bar too quickly, but I honestly don’t think I had it. I videotaped it for reference. Definitely took too long to begin the downward motion as I didn’t grip it properly on handoff. Oh well. Sort of disappointing though considering that my calculated max is 355 from the reps/weight I did in Wave C.

Also pissed off that the spotter gave me a fist pound afterwards like I had actually pushed it up without his help. I guess mediocrity is an accomplishment for some!

Overall though not a bad workout. I’ll get the 350 before long!

Average Weight: 266.7

350 Lb Bench Fail - 30 December 09

Cycle 4 Recap

Overall it wasn’t a bad cycle. I broke 4 new PR’s (one for each of the 4 exercises) and my weight is rising drastically. Probably some fat gain from the less-than-strict diet, but the weights are still going up and I’m feeling good about my workouts.

So far I’m very happy with my results. After 4 cycles:

Squat PR: 469 [+44 from start, +11 from Cycle 2 (no PR in Cycle 3)]
Bench PR: 355 [+45 from start, +7 from Cycle 3]
Deadlift PR: 469 [+64 from start, +7 from Cycle 3]
Overhead Press PR: 205 [+35 from start, +4 from Cycle 3]

Keep on truckin…

Ummmm, am I allowed to post in here? Haha! Looks like you are as anal retentive as I am about listing my workouts/diet/supps, ha! Lookin’ good in here, Nate the Barbarian, keep it up! Hey, where are the pics from your last bench press comp? On FB? And don’t break anymore fitness equipment, ok? :slight_smile:

You gave me some helpful advice… and I’m taking most of it. I’m going to start a training log myself also. Anyway, I wanted to return the favor. I am no “back expert”, but I do have some experience in gaining strength there (was a rower and rock climber).

Anyhow, if the pull-ups/chin-ups are still hard… what I did to go from being able to do just a handful (5-7 at a time) to being able to do 30 (granted I’m not there right now only can do 21) was pulling a lot. What I am getting at is specializing in it for awhile and scaling back other things might be good. I used to do supersets on the lat-pulldown with a wide grip followed by a chin grip followed by a pull-up grip. Another thing I did was 10 sets of pull-ups.

Anyway, I don’t think the approach (sets/reps scheme) matters too much you just gotta do it more and more often. My two cents… and I think I’ve read plenty to support the specializing in weak areas for short periods on this site as well as pull strength helping with pushing strength and stabilizing the shoulders.

Cycle 5 - Wave A

Workout 1 - Monday 4 January 2010
Squat (3x5): 270, 315, 355 (10) <–NEW PR!
Accessory Work: Squat (BBB @ 185), Leg Curls

Workout 2 - Tuesday 5 January 2010
Bench (3x5): 195, 225, 250 <–NEW PR!
Accessory Work: Bench (BBB @ 135), Rows

Workout 3 - Thursday 7 January 2010
Deadlift (3x5): 260, 300, 340 (6)
Accessory Work: Deadlift (BBB @ 185), Abzzz

I skipped the Overhead Press day this week because I had a Bench Press Competition down in Richmond on Saturday (details next post). Set two new PR’s this week, which was awesome. I also switched to the Boring But Big template to see how the hypertrophy range for the main exercises worked out for me. I would like to gain a little bit of size, plus I figure it will help ingrain the movement in my head better to help out with max effort lifts. Overall a great training week and an excellent start to 2010!

Average Weight: 272.0

Penny: By all means, post away. Its good to have people coming by. How are the preps for your competition going? Don’t worry about the equipment, it is all good (for now!). Hopefully I won’t bend any barbells anytime soon haha

jakerz: Thanks for the tips man. That is pretty good advice and i will probably do something like that later this spring when I put PL’ing on the backburner for a few months. Hope your training is going well man. Keep at it1


Shut Up and Bench - Saturday 9 January 2010

I had been messaging back and forth with maraudermeat on here about training. For those of you that don’t know MM, he is one big, strong mofo, and one of the most helpful and courteous guys you will ever meet. He recently just dropped a ton of weight and competes at about 250 now I believe, and is trying to attain a geared elite total, but without gear! The dude is a beast.

Luckily for me, he is also about 45 minutes outside of DC in Manassas and invited me to go down to a bench press meet this weekend with him and his two training partners, Dave and Jowee (who posts here on T-Nation as well).

All I gotta say is that it was a great experience. I’m really glad that I went down and got a little bit of experience under my belt before my first full meet in February. The guys helped me a ton with my bench and getting set up.

I weighed in at 280 something, which was the unlimited weight class. This was while wearing sweatpants, sweatshirt, etc. I figured the weight class I was in didn’t really matter since I was just trying to gain some experience.

I opened up at 275 (I think). It was really light, but I just wanted to start out with a lift I knew I could hit with my eyes closed to get the nerves out. Second lift was 315 and I nailed it. I decided to go for 350 for my third. If you remember correctly, I missed 350 over the Christmas break, but I was feeling good this day and thought I had it in me. Well, I ended up smoking it. Felt really good to hit it and set a new huge PR.

It turns out that 350 was good enough to win my weight class (I may have been the only person there in my weight class, if not one out of two haha). But I got a pretty cool plaque and a hat.

maraudermeat placed first in his weight class with a 510 bench. He tried 520 for his third attempt and just missed it. I have no doubt that number will be shooting up soon. Dave also won his weight class with a 420 bench (barely missed 435). Jowee wasn’t feeling up to par, so he enjoyed so he opted for some 16 oz curls instead.

Did I mention the meet was at a bar called Outlaws Bar & Grill, which is owned by a tiny asian man? True story. Even with the recent smoking ban in Virginia, they allowed smoking in the bar. It definitely looked like a cool place. If you are down in Richmond check it out.

Funny story about the meet. Dave and MM were discussing their openers before the meet. MM goes: “I haven’t decided yet if I’m going to open with 495, or 500”. Dave agrees and decides on his 400+ opener. Some guy in the background overhears this and goes “Wow, I didn’t realize EVERYBODY here was benching with a shirt on”. MM looks at the guy and goes “ummm, we’re all raw”…hahahahah…it was great!

Bill Gellepsie was also there. The dude is a beast and hit close to an 800 lb bench with a shirt. Simply awesome.

Overall it was an excellent meet. The pics are up on Outlaws Bar & Grill’s website on MySpace if anyone wants to check out the pics. I’ll post a couple though. Here are all the weight class/division winners

I got a plaque…cool!

Cycle 5 - Wave B

Workout 1 - Monday 11 January 2010
Squat (3x3): 295, 335, 375 (6)
Accessory Work: Squat (BBB), Leg Curls

Workout 2 - Tuesday 12 January 2010
Bench (3x3): 210, 240, 265 <–NEW PR!
Accessory Work: Bench (BBB), Rows

Workout 3 - Friday 15 January 2010
Deadlift (3x3): 280, 320, 360 (10) <–NEW PR!
Accessory Work: Deadlift (BBB), Abzzz

Workout 4 - Saturday 16 January 2010
Overhead Press (3x3): 120, 135, 155 (11) <–NEW PR!
Accessory Work: OHP (BBB), Lat Pulldowns

Three new PR’s and an excellent training wave. This cycle is going great so far. I’ve hit 3 Bench PR’s in less than a week if you count the Bench Press Competition. Also the scale is moving up. Hopefully it is all muscle baby haha…

Average Weight: 273.4

Cycle 5 - Wave C

Workout 1 - Monday 18 January 2010
Squat (5-3-1): 315, 355, 400 (6) <–NEW PR!
Accessory Work: Squat (BBB @ 200), Leg Curls

Workout 2 - Tuesday 19 January 2010
Bench (5-3-1): 225, 250, 280 (9) <–NEW PR!
Bench (5x10): 185, 185, 185, 165, -
Rows (5x10): 85, 85, 70, 70, 70

Workout 3 - Friday 22 January 2010
Overhead Press (5-3-1): 130, 145, 160 (9)
Overhead Press (5x10): 80, 80, 80, 80, 80
Pulldown (3x10): 140, 150, 160
Pullups (2 sets): Don’t think I completed these

Two new PR’s in Squat and Bench and moved up in my accessory BBB work. Good training wave. On Saturday, I went out to Manassas to lift with maraudermeat, Jowee, and Dave. It was deadlift day. From the get go, MM told me I really needed to work on my DL form. He had be put just 135 on the bar and really practice on a few things, mainly a narrower stance, foot position under the bar, shoulder position over the bar, sitting back, and “fucking” the bar as I pulled through. Basically, everything I had been doing for deadlifting was now changing. Oh yeah, did I mention that I switched from a hook grip to a mixed grip a week or so ago too? haha

So yeah, essentially I was learning how to DL all over again. I eventually worked my way up to 185 or 225 or so, but nothing higher. Moved on to rack pulls at 315 I believe. I had never done these before, but they felt good and really helped with exploding through and will definitely help my lockout.

We ended the workout with 70 rep front squats. I didn’t put any weight on the bar since I had never done them, but holy fuck this was exhausting. Definitely grabbed some Burger King on the way home!

All in all it was a very good training session. I definitely learned a lot of things to work on for deadlift. I just regret that I can’t train with these guys all the time after seeing how much Jowee has improved in the 1.5 years since he started working with MM and Dave (something like 150 lbs on his DL max). Hopefully I can keep implementing these tips on my own and be ready for my PL meet in February!

Average Weight: 275.1

Cycle 5 - Wave D (Deload)

I didn’t keep a training log this week since it was deload week and I was on travel for work. I remember that I got in 3 training sessions and didn’t exactly deload on the Deadlift. I was really excited to start trying to pull heavy using the new things I learned, and was feeling good in the gym, so I decided to have a heavy deadlift session. I worked my way up to 405 for 3, and then hit a grinder of 455 for 1. I got real ballsy and stuck 495 on the bar and couldn’t get it to budge off the floor and called it quits. I’m pretty sure I’m good for somewhere around 475.

Deload weeks sucks and are very boring!!

Average Weight: 274.4

Cycle 5 Recap

This was definitely my best training cycle since I started 5-3-1. I moved up weight in all my lifts and just felt awesome. 8 new PR’s.

The BBB template + excess calories has gotten the scale moving again (perhaps too fast!) and I’m feeling like I can move the world. The Bench Press Competition was a lot of fun and definitely will help prep me for my first full meet.

Squat PR: 480 [+55 from start, +11 from Cycle 4]
Bench PR: 364 [+54 from start, +9 from Cycle 3]
Deadlift PR: 480 [+75 from start, +11 from Cycle 3]
Overhead Press PR: 212 [+42 from start, +7 from Cycle 3]

Cycle 6

I started this cycle about 3 weeks out from my PL Meet. Basically I just wanted to start working up to my openers and get an idea of what I wanted to do at the meet. My training was very sporadic since I was on travel for business. First week of February I was in Hawaii, then flew directly to Scotland for the next week. That much time in transit absolutely fucked my training schedule so I basically just did what I could when I could.

Hawaii training was fun. I found a powerlifting friendly gym in Honolulu called Powerhouse Gym. It was pretty tight. They had a dungeon area in the back with all sorts of PL/Strongman gear. The local PL team trained there as well and there were some pretty impressive dudes, and some really dedicated figure chicks.

This week I worked up to my Bench opener. I hit a fairly easy 315x3 with a brief pause and decided on this for my opener.

Next week I was in Scotland and England. So yeah, had to lift in kilograms instead of pounds. I worked my way up to a 200 kg (440) Deadlift, but it was a grinder. Not sure what I’m going to open with on DL at my meet, since this is the last event of the day and I’m not sure how Im going to be feeling at that point. I would definitely like to beat 440 at the meet though.

I also retested my openers this week and hit 330 so I will probably shoot for around there for my second attempt of the comp.

The third week (which was the week before my comp) I completely stayed out of the gym. I had planned to go in on Sunday and work up to my squat opener, since I hadn’t done that yet, but decided against it and to just use the 400 or so that I hit for 6 in last training cycle. So it looks like my openers for the meet are gong to be:

Squat: 400
Bench: 315
Deadlift: 400

I am fucking pumped and can’t wait for the 20th!

Average Weight: 273.6

Brute Strength Classic
So here it is, finally. The event I have been training for since October, when I first decided to do a PL Meet in order to keep me motivated and gauge my progress. This post may be a long one!

I took Friday off work and my g/f (Polsen!) cooked me a delicious breakfast of eggs & veggies. We hit the road for Norfolk at around 1300 and grabbed some delicious Chipotle on the way. I tried to keep my meals on the smaller side since I was edging pretty close to the 275 limit over the past few days and really wanted to compete in the 275 weight class (not that it would really matter if I was 308). We got down there and checked into our (free) hotel room. One of the perks of travelling as much for work as I do is the complimentary hotel stays that I earn and use for personal fun stuff!

We headed over to Brute Strength Gym for weigh-in around 1730. I met the event coordinator (and Southern Powerlifting Federation President) Jesse Rodgers. He was a real nice guy and was obviously from the south, so I can relate to that. I weighed in at 274.5. Good thing I didn’t eat that last cheeseburger I had wanted! hahe. Met some friends for an all you can eat buffet at Captain Georges and went back to the hotel and called it an early night around 2230.

Next day we got up and grabbed some Hardees breakfast before heading to the gym. Man I wish they would stick a Hardees around DC somewhere! I love that place. I met some of the lifters and we chatted for a bit and then got ready to do our thing.

I opened with 405 on squat and nailed it easily. Second attempt was 450 and I nailed it, but got a red light from the front judge because I didn’t wait for the squat command. Honestly, I was so focused on the lift that I didn’t even see anyone else in the room. I guess you learn that with experience. I was pissed I missed the lift, but I was feeling good and decided to go for 500 on my third attempt, which would be a huge PR. I sunk it with pounds to spare and was on the board with 500 (and a +75# PR!).

Moved on to bench and I felt kind of weak warming up. Not sure if it was the max effort squatting before or what, but I was a little concerned. I opened with 315 and got redlighted by the back judge because I forgot to wait for the rack command. This was very frustrating, but should be expected I guess since I didn’t lift with any real commands (just cadence in my head). Second attempt was 335 and I hit it. I attempted 355 on my third lift and was fairly confident I had it, but I lost my tightness in the descent and didn’t feel good coming back up. I grinded for a minute, and thought I was about to get it, but alas I dropped it and had to settle with a 335 bench.

Warmups for Deadlift felt really good. I had decided on a 395 opener (pathetic I know), but this was the night before and I had no idea how I would be feeling by that point in the day. I absolutely destroyed the 395. I wasn’t sure what I wanted to do for my second attempt. The only other guy in my weight class was already done competing, and I think I only needed 415 or so to beat him, but I wanted to make a higher jump and decided on 425 for my second attempt. It went up very easily as well. For my third attempt, I decided on 465 (which would give me an even 1300 total for the meet). It flew off the floor and I really regretted not trying for something much higher. But I was happy with the 465 and +10# PR.

So meet total was 1300 and I won 1st place in the 275 weight class. I was definitely happy with how my first meet went and am really looking forward to competing again. I met a lot of cool, friendly people and saw some pretty impressive numbers.

This 16 year old chick named Anna McCloskey from Pennsylvania went 560-285-465 for a 1310 geared total. She barely missed a 600 squat for the world record. She is going to be something awesome in a few years!

My new friend Lindsey Craft put up a raw 570 total in the 114 lb Juniors division, and set a couple of world records on the way, including a 260 lb deadlift that took over a minute. But she was able go grind through and finally pull it up. It was awesome to watch.

My buddy Patrick totaled 1310 for the meet in the 220 lb weight class, including a 510 squat and 535 pull (needa work on that bench Patrick! haha). He took first place in that class.

Some 198 lb guy barely missed a 701 pull. It was very impressive, and with just a bit more he would have had it.

Definitely some other strong, impressive people there as well. I can’t say enough good things about the SPF and Brute Strength Gym for this excellent meet.

Here is the video montage of all my lifts. Thanks for everybody that was out there supporting me. I’ll see ya’ll at the next one!