Freebirdbulkers road to strength

[FreeBirdbulker]

I am new to Powerlifting. This first 14 week cycle I am doing, is just to begin. I am also not very strong.
I set the following maxes @ 164 pounds:
Squat 280
Bench 220
Deadlift 340

I plan on doing 3 of these types of cycles a year. 14 weeks followed by 1 week off and then 2 weeks of light lifting.

[FreeBirdbulker]

Diet

I will eat 21 times my bodyweight in calories. I will be eating around 3526 calories. 55% carbs/30 % protein/ 15 % fat.
I will consume most of my carbs in the day and most of my fats toward the afternoon/evening.

This will be my diet:

8 a.m. - 111 carbs, 49 g of protein

train and then protein shake

11 a.m.- 111 carbs 29 protein

2 pm- 111 carbs 49 g of protein

5 pm- 111 carbs 49 g protein

8 p.m.-20 carbs 49 g of protein

10:30 (before bed) - 18 carbs 5 protein

2:30 a.m - 10 g of protein

I will be eating clean foods like chicken, lean ground beef, tuna, salmon, whole wheat pasta, whole wheat tortillas, skim milk, fat free cheese, lowfat cottage cheese.

[FreeBirdbulker]

Supplementation

I will try to get most of my protein from whole sources, but after I train I will drink a protein shake. I also take 5 g BCAA's before bed and when I wake up during the night. I take a cell volumizer with L-Glutamine, L-Alanine, and Taurine before bed also.

I will take CLA with some of my meals.

[FreeBirdbulker]

Training

I will be following a 14 week cycle. It focuses on the big three exercises and all the assistance lifts that are affected with it.

Monday - Squat day- 280 1 RM

week 1- 60 % - 168 lbs 3 sets 8 reps
week 2- 65 % - 182 lbs 3 sets 6 reps
week 3- 70% - 196 lbs 3 sets 5 reps
week 4- 75% - 210 lbs 3 sets 4 reps
week 5- 80%- 224 lbs 3 sets 3 reps
week 6- 85%- 238 lbs 2 sets 2 reps
week 7- 90%- 252 lbs 1 set 1 rep

week 8- 70%- 196 lbs 3 sets 8 reps
week 9- 75%- 210 lbs 3 sets 6 reps
week 10- 80%- 224 lbs 3 sets 5 reps
week 11- 85%- 238 lbs 3 sets 4 reps
week 12- 90%- 252 lbs 3 sets 3 reps
week 13- 95%- 266 lbs- 2 sets 2 reps
week 14- 100%- 280 lbs 1 set 1 rep

Other lifts on this day:

Leg Extensions 3 sets 10 reps
Front Squats/Hack Squats 2 sets 10 reps
Hamstring Curl 4 sets 10 sets
Standing Calf Raise- 4 sets 10 reps
Seated Calf Raise- 3 sets 10 reps

[FreeBirdbulker]

Training pt 2

Wednesday- Bench Day(Heavy) - 220 1 RM

week 1- 60%- 132 lbs 3 sets 8 reps
week 2- 65%- 143 lbs 3 sets 6 reps
week 3- 70%- 154 lbs 3 sets 5 reps
week4- 75% - 165 lbs 3 sets 4 reps
week 5- 80% - 176 lbs 3 sets 3 reps
week6- 85%- 187 lbs 2 sets 2 reps
week 7- 90% - 198 lbs 1 set 1 rep

week 8- 70%- 154 lbs 3 sets 8 reps
week 9- 75%- 165 lbs 3 sets 6 reps
week 10- 80%- 176 lbs 3 sets 5 reps
week 11- 85%- 187 lbs 3 sets 4 reps
week 12- 90%- 198 lbs 3 sets 3 reps
week 13- 95%- 209 lbs 2 sets 2 reps
week 14-100%- 220 lbs 1 set 1 rep

Other exercises on this day:
Incline Bench Press- 3 sets 8 reps
Close Grip bench press- 2 sets 10 reps
Dips- 2 sets 10 reps
Skullcrushers-3 sets 10 reps
Military press- 3 sets 10 reps
Wide grip upright row- 3 sets 10 reps
Front Plate raise- 2 sets 10 reps

[FreeBirdbulker]

Training pt 3

Friday- Deadlift 340 1 RM

week 1-60%- 204 lbs 3 sets 8 reps
week 2-65%- 221 lbs 3 sets 6 reps
week 3-70%- 238 lbs 3 sets 5 reps
week 4-75%- 255 lbs 3 sets 4 reps
week 5-80%- 272 lbs 3 sets 3 reps
week 6-85%- 289 lbs 2 sets 2 reps
week 7-90%- 306 lbs 1 set 1 rep

week 8- 70%- 238 lbs 3 sets 8 reps
week 9- 75%- 255 lbs 3 sets 6 reps
week 10- 80%- 272 lbs 3 sets 5 reps
week 11- 85 %- 289 lbs 3 sets 4 reps
week 12- 90%- 306 lbs 3 sets 3 reps
week 13- 95%- 323 lbs 2 sets 2 reps
week 14-100%- 340 lbs 1 set 1 rep

Other exercises on this day:
Bent over row- 3 sets 10 reps
One arm dumbbell row- 3 sets 10 reps
Lat Pulldown- 3 sets 10 reps
Barbell shrugs- 5 sets 10 reps
Static Holds- 3 sets :30 sec/ :45 sec/ 1 min
Farmer Walk- 2 sets

[FreeBirdbulker]

Training pt 4

Saturday- Bench (Light)

Bench press- 3 sets 10 reps
Incline bench press- 3 sets 8 reps
Dumbbell incline press- 3 sets 8 reps
Wide grip upright row-3 sets 10 reps
military press- 3 sets 10 reps
front plate raise 2 sets 10 reps
concentration curls- 3 sets 10 reps
e-z bar curl- 3 sets 10 reps
alternating dumbbell curl- 1 set 4 reps
hammer curls- 1 set 4 reps(negatives)

[FreeBirdbulker]

Today was my heavy bench day. I dunno why, but I kinda struggled with the last set of 132. Maybe it was because I havent done flat bench in over 2 weeks. Hopefully I get back to how I used to.

My shoulders and triceps were pumped to hell.

[FreeBirdbulker]

Today was my deadlift day. I had no problems with anything. It was a really good workout.

[FreeBirdbulker]

Today was my squat today. I felt pumped after doing that weight because I had never done that much weight before. I did Stiff-Leg Deads today too for my hams and that got them pumped.

[FreeBirdbulker]

my 143 bench was a breeze today. I dont know why I had trouble last week. im getting Redline and Ansi Thermohydraxine so Im looking forward to taking those before my workout.

[FreeBirdbulker]

Man I love deadlift. I did my deadlift today and had no problems what so ever. I could have done a couple more reps each set. I also love slipknots new cd. it gets me naturally pumped.

[FreeBirdbulker]

I must say, today was the best workout of my life. My quads were so pumped, I loved the feeling. I also did a PR, I did 5 reps with 225 on stiff leg deadlift.

[FreeBirdbulker]

I got my Redline and Ansi Thermohydrane for my birthday. I also got chalk.

I used Redline before my workout today and it gave me a lot of energy throughout it. My grip was a lot better today because I wasnt slipping near the end because of the chalk.

[FreeBirdbulker]

I joined the local Y around here. They have brand new equipment so Im pretty pumped about that.

Today was my squat day. My quads and hams were fried. I did my 210 for 4 reps, but i only did 2 sets, then i did 225 for 4 reps. I also broke another PR on Stiff legged deadlift, i did 235 for 5 reps.

[FreeBirdbulker]

I can tell I am gettin stronger in the deadlift. Not too long ago, I could barely get 250 off the ground and today I did 255 for 4 reps. It was awesome workout. And I got to use my new e-z curl bar for my biceps workout, awesome.

[FreeBirdbulker]

Today was my squat day. My shoulder had been hurting the last couple of days, and I decided that if it got too bad, id stop, but the pain went away and hasnt came back yet. I was supposed to do 225 for 3 reps today, but i did 235 for 3 reps 2 sets then did one set with 4 reps. I also did pause squats today, and man did they pump my legs up.

I also keeping breakin PR in the Stiff legged deadlift. 2 weeks ago I did 225 for 5 reps, last week was 235 for 4 reps and today i did 255 for 4 reps. My hams didnt even burn either, I probably could have gone higher, but I didnt want to take a risk of injuring them. I love it.

[FreeBirdbulker]

When I was doing my deadlifts today, I thought I might have a 35 lb bar instead of a 45, but it turned out that the bar was 45. I did 272 for 3 reps except the last one, i did it for 4 reps. It was relatively easy.

Ive noticed Ive been puttin on some good size lately too. Ive been eating maintenance calories, but Ive still been putting on weight, its weird.