T Nation

Zephead's Log

Hello, I’m 15 a competing powerlifter and following a westside style routine with a few changes.

ME Squat:
box squats (formerly suited squats)
Deadlifts
ghr
calves

DE upper:
pause bench w/ chains(explosive obv)
Clean n jerks
weighted pullups
dips

DE lower:
Snatches
box squats ( I’m having a hard time being explosive on these, should I just do another ME boxsquat?)
good mornings
calf raises
(add ghrs in here?)

ME Upper:
bench press
military press
bent over row
pulldowns

Only had time today for:
Suited squats (kept it light needed some gas for deads)
185x5
205x5
225x3
245x1

Deads:
185x4
225x4
315x3

Ghr
+45 poundsx10
+60 poundsx10
+60 poundsx10

Weighed n at 156.8 ( need to cut to 153 to make weight<no more cutting!

New goals:
pullup:
go from +20poundsx5 to +45poundsx5
Deadlift:
go from 330x1 to 405x1 raw w/ belt
squat
boxsquat 245x5 raw to 315x3-5 raw w/ belt
bench press 185x1 to 225x1

edits: routine, goals

Friday was:
bench press 155x5 165x5 175x3
military press 85x5 95x5 95x5
bent over row 115x5 115x5 125x5
pulldowns

edited in the numbers

Monday was
Backsquat: 185x5 225x5 245x3
Deadlift 225x4 275x4 315x4

I went in on sunday and did calves/light ghr and cardio so I skipped them today.
Didn’t weigh myself today

bench press (holy god was my shoulder sore today) warmup 155x5 175x5
military press 65x5, 85x5, 95x5
we did pullups today: 10poundsx5 15x5 20x5
pulldowns

Failed pretty badly at my meet. I would rather not discuss it.

no more gear for squats until closer to next season

today I had a hard time getting readjusted to squatting w/o a suit on.

all box squats done with a wide stance

below parallel box squat:
185x6
205x5
225x5

Deadlifts
225x4
275x4
315x3

ghr:
bodyweightx8
+60 2x6

did calves

I have a question, my lower back in my weakness in my squats and deadlifts, are there any other movements that would help with this. It’s probably the biggest thing holding me back right now.

I’d try some cable pull throughs

stiff leg deadlifts, deadlifting with your hips high up in the air, goodmornings, Romanian deadlifts etc etc.

[quote]Uber N3wb wrote:
stiff leg deadlifts, deadlifting with your hips high up in the air, goodmornings, Romanian deadlifts etc etc.

[/quote]

you think it’ll fix itself in time? I mean I haven’t been dedicated to plifting type training for more then 6 months. Especially as I do have good mornings and deads, and olympic lifts in there. Time will tell?

Well you are going to put weight on your lifts either way in time, so your lower back will have to get stronger to do this.

Make sure to train hard when you do, and every few weeks take a week off and gain some weight. hats always good for more weight.

I dont think you need assistance exercises at all, just some stuff to keep you balanced like rowing your your bench and hamstring work if your squats are real quad dominant.

You can go a long way just benching, squating, and deadlifting alone.

today:
explosive pause bench 6x3( only used lik 20 pounds total on each side and I don’t feel like I was exploding enough. Is this how it’s supposed to feel?)

bent ovr rows:
95x5
115x5
130x5

clean n jerk:
95x5
115x5
125x3
I used to be able to do a triple with 175…

my shoulder was shot so I did tricep extensions at the end of my workout instead.

got any meets on the radar ?

gotta ask , as a fellow Wisconsinite…sick of the friggin’ snow yet ?

[quote]marlboroman wrote:
got any meets on the radar ?

gotta ask , as a fellow Wisconsinite…sick of the friggin’ snow yet ?[/quote]

nah, I went to two this year and missed all my attempts in at least one of the events haha. For us it’s

Seymour(we didn’t go, team was in infancy)
Kaukauna (bombed out on squat+bench pulled 330, see avatar
Neenah squated horribly light because I didn’t want to take the chance, I feel like a twat, bombed out of the bench. Had to have a bench to make it to the deadlift.

I probably would have won the neenah one had I made a bench and deadlift regardless of my squat.

as of now, I’m trying to get readjusted to raw box squatting. I’m really missing the boost out of the bottom.

and about the snow, NO joke, I had to dig my mom out of the snow when we had the snowstorm a week ago. it blew.

I hate how easilly I gain fat, it’s showing already.

God damnit I need to do more conditioning I guess.

Rested up today, ready to make some weight fly on box squats tomarow.

early release, gym closed today.

fuck.

if it’s hard for me to rep 95-100 pounds on military press, are my shoulders holding my bench back, I think they are. I’ve had a nagging right shoulder injury, that comes and goes. If I gain some strength on that lift I think my bench will go up a lot faster. Any thoughts?

Depends where you miss the lift.

If your missing the weight close to your chest then its probably shoulders.

[quote]Uber N3wb wrote:
Depends where you miss the lift.

If your missing the weight close to your chest then its probably shoulders. [/quote]

yeah I do, in the meets I compete in you can’t wear a shirt, but you can wear suits. and I have problems off my chest. I bench with the widest legal grip. pointer fingers on the rings.

work on your arch, dumbell bench, shoulder press, Incline, all kinds of flys etc. And try some pause benching after your regular sets, even if its only 1 set of 10 reps, try to add 5lbs to that every week until you get to 90% of your max and then start over with a 10-12 RM

Arch training = getting your feet far back under neath you, pushing your ass up until its just barley touching the bench and keeping the weight of the bar and your body weight on your upper back. Foam roleing also works.

Moveing your grip in may also help get it off your chest, but it may be harder at lockout.

[quote]Uber N3wb wrote:
work on your arch, dumbell bench, shoulder press, Incline, all kinds of flys etc. And try some pause benching after your regular sets, even if its only 1 set of 10 reps, try to add 5lbs to that every week until you get to 90% of your max and then start over with a 10-12 RM

Arch training = getting your feet far back under neath you, pushing your ass up until its just barley touching the bench and keeping the weight of the bar and your body weight on your upper back. Foam roleing also works.

Moveing your grip in may also help get it off your chest, but it may be harder at lockout.

[/quote]

I’m really not a huge fan of arching my back. We have to keep our asses on the bench in competition, and I can’t make a big enough arch where it truly makes a difference. I will work on it I guess. My lighter sets on bench are all pauses usually the first 2-3 sets are. I’ll be working on shoulders a lot in upcoming week. Gonna get it up to plates asap. I’m gonna have a crazy session tomarow, I’ll post about it after it’s done.

Wow my shoulder is FED UP. I don’t think doing speed benching helped. I think I’ll have to drop that from my routine. Since overhead work doesn’t hurt, should I do more of that instead? my hurt shoulder has been really holding me back.

Anyways:
Bench
155x5
175x4

Boxsquat, below parallel ofc:
185x5
225x5
245x5
245x4

Snatch
95x5

Pullups
bodyweightx10
+10x6
+20x5

I didn’t have any time for shoulder work today, and I really regret it.