JP Lifters PL Journal

[JP_Lifter]

I'm new to powerlifting, and am going to be using a slightly modified Westside training program.

I've decided to start a journal on here to keep me on track, and hopefully encourage me to try harder each and every workout. :D

Today was DE Squat Day.

Speed Box Squats: 10x2 110lbs. (So what, I'm weak :D )
Deadlifts: 4x5 210lbs
Shrugs: 3x15 125lbs

I probably shouldn't have done Deadlifts, but I haven't worked lower body in 3 weeks because I just switched from bodybuilding and took some time off to heal from some injuries and wanted to DL pretty badly.

My routine is probably going to look like this, what do you guys think I should change? My main goal is strength (obviously).

http://www.elitefitnesssystems.com/documents/9week-training-program.htm

Day 1 (max effort bench day)
Bench Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
JM Press: 3 sets of 10

Day 2 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Deadlifts: 4x4-6
Leg Curls: 4x8-10

Day 3 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep

Day 4 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
SLDL?
Leg Curls?
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

I have to workout at home, and don't have a GHR or reverse hyper machine, should I be okay without doing them, or should I fine some way to do them without the machines? Or should I just use SLDL and leg curls to make up for it?

My nutrition is excellent, my diet is very clean, and I usually get around 3000-3250KCal/day, my older brother (JFP2026) is a BB and we work on our diets together.

Any input is greatly appreciated. :-D

[JP_Lifter]

A little backround info on me.

I started lifting last august, but I just trained, chest, biceps, and abs with high reps, while eating just fruits and veggies and walking an hour a day. I was around 145lbs @ 22-24% BF, I dropped to 127 by December, then started bodybuilding after finding info on the web. I started lifting and eating correctly and got up to around 150 or so since then. Now I've decided to started powerlifting.

In the beginning I benched 80lbs, and squatted just over 100. So when you guys see me getting excited at approaching a 150/200 bench/squat and think WTF, just remember, I've come pretty far.... :)

[Fullback_45]

Indeed you have come pretty far for sure. Welcome to boards. We look forward to seeing you get alot stronger!!!!!!! Looks like you spent some time educateing yourself aswell. Your definetley in the right direction. Keep it up!

[AJ010]

Welcome bro! Good luck reaching 200 squat/bench! I remember the day i squatted 200. It was great. You'll get there soon bro.

[Rookie]

It's good to see some more young lifters like myself here.
Glad to see you switched over to powerlifting. I used to BB too, then I switched to PL and have had much better gains since, with the help of a few guys on this board.

Just ask us if you need anything. Good luck.

[JP_Lifter]

Today was ME Bench day, my first ME day.

My goal coming into the workout was to put up 150 on bench, I knew I could do it since 135x2 a week ago wasn't too hard.

The workout went like this:

BB Bench: 65x10, 105x8, 125x3, 130x3, 135x3, 140x2, 145x1, 150x1

BB Skullcrushers: 25x10, 50x6, 50x8, 55x5

JM Press: 105x8, 115x4

Pushups: 15 (then I proceeded to collapse onto the ground. :D )

I failed at my JM Press on my 5th rep @ 115, I guess I'm not ready to rep that out yet. Other than that it was a GREAT workout.

I'm not sure if I did the ME workout correctly though, is there anything you guys would suggest that I change? Any input is welcome. :)


I'd like to add that I'm looking very forward to ME Squat day, I'm POSITIVE I'm gonna get 200. :D

[Rookie]

Great job.

I don't think you should do those pushups though you wanna avoid training till failure.

But anyway great job on the PR!

[JP_Lifter]

Originally posted by Rookie
Great job.

I don't think you should do those pushups though you wanna avoid training till failure.

But anyway great job on the PR!

Yeah your probably right, but I had to cut the workout short because of a phone call I got, so I had to cut the workout a few sets short anyways. (I made a mental note to keep the ringer off from now on ;) )

Today was Cardio day, 40min on the bike. :)

[AJ010]

Awesome bench workout! Nice job on the 150lb bench.

[JP_Lifter]

ME Squat Day

Squats, 85x10, 160x6, 175x4, 180x4, 185x3, 190x1, 195x1
Weighted Crunches: 25lbs for 3 sets of 15
Cardio: 20 min, 10min of HIIT with 5 min of warm up and cool down on a stationairy bike.

I have to figure out some assistance exercises to add for Squats obviously...today was just an intro to ME squat day for me I guess.

But I still broke my PR by 15lbs, and considering that I'm in a caloric deficit, thats not too shabby. :D

[JP_Lifter]

DE Bench Day

BB Bench, 65x4, 85x3x10

BB Skullcrushers, 45x10, 50x9, 55x8, 55x5

BB Upright Row, 85x6, 85x5

DB Press, 35sx9, 35sx9, 35sx9

I got a MASSIVE pump in my tri's today...I'm not sure why, but they felt way bigger than normal and stronger. Maybe its just my body reacting to me starting PL, or maybe I'm just going through a growth spurt or something.

P.S. Cutting is still going well, vascularity is getting better all over each day. :D

[AJ010]

Good job on the squat bro! :)

[Rookie]

Hey JP, you still lift?

[JFP2026]

My bro (JP_Lifter) wanted to post an update of his progress, but that little dumbass ( ;) ) forgot the PW to his account and the e-mail accounts PW that he signed up with.


Anyways a few weeks after his last post in this thread he started to experience rotator cuff pain so he went to the doc and they told him to take a break from lifting and rehab it. He did so and is back in the gym now.

But he accumulated a few lbs of fat while he wasn't lifting (not everyone can be perfect like me with their diet I guess :D ) so now he's cutting up because he'd like to look good with his shirt off for school this fall.

Current stats of his are...

162lbs RAW in the morning
13-14% BF
5'7"
Bench: 135x4, he thinks he could get up 160x1 no problem but hasn't tried yet.
Squat: 195x2 200x1, he wants me to tell you he has 215-220x1 in him.
Deadlift: 235x1, he says he has 265 in him and he's gonna attempt it next workout.

He's following a hybrid powerlifting/bodybuilding routine right now, and plans to switch over to full blown powerlifting once he gets down to 7-8% BF or so.

Thats about it for now...