Journey To My First Meet

[oscarodw]

I decided to start this log as I've made my mind up i want to compete in a powerlifting meet in a few months.

Stats ;
Age: 16
BW: 72.5kg/159.85lbs ( Currently cutting to 70kg)

Weights;
Squat - 160kg/352lbs
Bench - 90kg/198lbs
Deadlift - 140kg/308lbs

Goals(25th April) ;
Squat 175kg/385lbs
Bench 100kg/220lbs
Dealift 160kg/352lbs

The program I'll be following is one i made up myself:
DAY 1-SATURDAY

Heavy Squat ------- 3x5 Starting weight=130kg ---- PROGRESSION=+2.5KG/WEEK
Heavy Bench ------- 5x5 Starting weight=60kg ----- PROGRESSION=+2.5KG/WEEK
Medium Deadlift --- 3x5 (80% of MONDAYS weight)

Day 2 - MONDAY

Heavy Deadlifts ---- 1x5 Starting weight=120kg ---- PROGRESSION=2.5KG/WEEK
Wide Stanced Box Squat - 5x5
OHP ------------------ 5x5 Starting weight=30kg ----- PROGRESSION=+2.5KG/WEEK
Bent Over Rows ---- 5x5 Starting weight=50kg ----- PROGRESSION=+2.5KG/WEEK

Day 3 - Wednesday

Heavy Squat ------- 3x5 (same weight as saturday)
Heavy Bench ------- 5x5 (same weight as saturday)
Deficit Deadlifts ---- 5x5 (70% of wednesday)

I'm on week 3 of this program and am seeing some good improvements

A link to my previous log : http://forum.bodybuilding.com/showth...hp?t=161383413

[oscarodw]

7/3/15 Saturday

W3 S1

Heavy Squat - 3x5 - 135kg/297lbs PR
Heavy Paused Bench - 5x5 - 65kg/143lbs
Medium Deadlift - 3x5 - 100kg/220lbs
Weighted Plank - 30seconds x 3 - 31.25kg/68lbs

Notes:
Squats - Surprisingly not as challenging as i thought they would be.
Bench - These went up incredibly good. They werent really easy but they were well managable.
Deadlift - Not challenging at all, which is good because my form seems to be improving.
Plank - Very tough to hold out for the 30s but i grinded through

Overall it was a great session with 2 rep PRs. Cant wait for the next session!

[oscarodw]

9/3/15 Monday

W3 S2

Heavy Deadlift - 1x5 - 125kg/275lbs
Bent Over Rows - 5x5 - 55kg/121lbs
OHP - 5x5 - 35kg/77lbs
Wide Stanced Box Squats - 3x5 - 110kg/242lbs

Notes:
Deadlift - very challenging, my form broke down a bit after the third rep but i kept going and got the 5 reps
Rows - easy, not a challenge
OHP - easy, not a challenge yet
Squats - these were great i could really feel different parts of my legs being used compared to my regular squats

Overall - it was an average session, with the deadlifts being not a great aspect to the session

[oscarodw]

11/3/15 Wednesday

W3 S3

Heavy Squat - 3x5 - 135kg
Heavy bench - 5x5 - 65kg
Deficit Deads - 3x5 - 85kg

Notes:
Squat - the last set was very hard
Bench - this was good!
Deads - not too bad, really focusing on form

[oscarodw]

15/3/15 Sunday

W4 S1

Heavy Bench - 4x5, 1x4 - 67.5kg/148lbs
Heavy Squat - 2x5 - 137.5kg/303lbs
Weighted planks - 30seconds - 35kg

Notes:
Bench - missing the last rep just annoyed me. I'm definitely getting this on wednesday!
Squat - The first 2 sets were very tough, but i got through them. Then after the second set my left hamstring sort of seized up and didnt feel great so i decided to leave the last set of squats and the deadlifts entirely. I'd prefer to be 100% for my next session than be injured.

[oscarodw]

16/3/15 Monday

W4 S2

OHP - 5x5 - 40kg
Heavy Deadlift - 1x5 - 127.5kg
Bent Over Rows - 5x5 - 60kg
Box squats - 3x5 - 115kg

Notes:
OHP - These were grand, had to raise the bar up from the ground so it added to the difficulty
Deadlift - i reset each rep. It was incredibly hard.
BOR - starting to get challenging
Squats - these were great I could feel them really working my hamstrings and glutes

BW this morning - 71.9kg/158.5lbs

[oscarodw]

18/3/15 Wednesday

W4 S3

Heavy Squat - 3x5 - 137.5kg/303lbs PR
Heavy Bench - 5x5 - 67.5kg/148lbs PR
Deficit Deads - 3x5 - 90kg/198lbs

Notes:
Squats - Delighted i got these out. surprisingly i felt my form was solid and the weight went up a lot easier than I thought it would be
Bench - Great PR with bench today. I cant wait to throw on the 25's next session
Deads - Handy, really trying to focus on form

Very happy with the overall session

[oscarodw]

20/3/15 Friday

W5 S1

Heavy Squat - 1x5 , 1x1 - 140kg/308lbs PR
Heavy Bench - 3x5, 1x4 - 70kg/154lbs PR
Medium Deads - 1x5 , 1x3 - 105kg/231lbs

Notes: I played a gaelic football match today before the gym so i was wrecked already. I also had one day less to recover.
Squat - I felt if I had been fully rested I would have gotten all the sets as I felt strong for the first set.
Bench - This was hard but it was a lack of energy more than anything.
Deadlifts - I really had no energy left, I was drained.

Overall - **** session as I was fatigued greatly, I didnt get any of the prescribed reps. The next heavy day for squats, I'll definitely get all the reps!

[oscarodw]

23/3/15 Monday

W5 S2

Heavy Deadlift - 1x5 - 130kg/286lbs PR
Bent Over Rows - 5x5 - 60kg/132lbs PR
OHP - 1x5, 1x3 - 45kg/99lbs
Wide stanced Box Squats - 3x5 - 120kg/264lbs

Notes:
Deadlift - had to take a 30second break between 4th and 5th rep, so it was really tough
BOR - these were hard but okay
OHP - just ridiculously hard
Squats - felt easy, my squat is definitely progressing

Overall - average session nothing much to talk about.

[oscarodw]

25/3/15 Wednesday

W5 S3

Heavy Squat - 3x5 - 140kg/308lbs PR
Heavy Paused Bench - 5x5 - 70kg/154lbs PR
Deficit Deadlifts - 3x5 - 90kg/198lbs

Notes:
Squats - the bar in the gym is becoming more and more bent every week so when you have it on your back it starts to roll and move a bit, which is stupid as it messes up my form and bar placement
Bench - really happy i got all of the reps, my bench is really progressing a lot, i feel anyway
Deads - these were good

Overall very pleased with the session, i keep making progress each week.

I'm after picking up a cold. I've a really painful throat, hopefully i'll be all better for saturdays session.

[oscarodw]

28/3/15 Saturday

W6 S1

Heavy Squat - 3x5 - 112.5kg/248lbs
Heavy Bench - 5x5 - 72.5kg/159lbs
Medium Deadlift (sumo) - 3x5 - 105kg/231lbs

Notes:
Squats - I just went light for these, as I've been sick for the past 2 days.
Bench - I pushed rreally hard for these, my form felt solid.
Sumo deadlifts - I decided to try sumo deadlifts, I really felt strong on these for my first time doing them. I'll keep doing them for the next 4 weeks instead of the 80% conventional deadlift.

Overall I was pleased with my performance seen as i have been and still am sick

Bodyweight : 70.9kg

As I've only 4 weeks til im testing my maxes, I'm gonna start bulking up again. I should probably getup to a morning weight of 73.5kg by the day of the maxes. Hopefully the gaining of weight will make these last few weeks great for gains in my lift

[oscarodw]

31/3/15 Monday

W6 S2

Heavy Deadlift - 1x5 - 132.5kg/292lbs
OHP - 5x5 - 45kg/99lbs
Bent Over Rows - 5x5 - 60kg/132lbs

Notes:
Deadlift - Thought these were hard, but i got through them anyway
OHP - tough but pushed through
Brnt Over Rows - Good pleased i got all these

Next week I will start a peaking plan for my mock meet. Hopefully this will help me break all my PRs.

My bodyweight is 70.8kg/156lbs

[oscarodw]

2/4/15 Thursday

I didn't go to the gym today or yesterday as I was way too sore from the previous session. I did lots of foam rolling and stretching.

On Saturday I'll be starting a peaking cycle. This saturday will be exactly 3 weeks til my mock meet. Hopefully these few weeks will peak me just right! I'll also do a small bit of a water cut the week of the mock meet, just to see if I can do it right and see what I lose.

[oscarodw]

4/4/15 Saturday

3 weeks from Mock meet

Bench:
80kgx2
80kgx1
80kgx2
80kgx5x1

Squats - 2x3 - 145kg/320lbs

Then just some accessory work

Notes:
Bench - I was meant to get 4 sets of 3 reps but there was no way that was happening. So i just tried to do singles for the last few sets, I still didnt get all the reps though.
Squats - I felt good under the first 2 sets, but when i took out the weight for the 3rd set, ,y back didnt feel good so i left it at the 2 sets

[oscarodw]

7/4/15 Tuesday

Conventional Deadlift - 1x3 - 135kg/297lbs
Sumo Deadlift - 1x3 - 135kg/297lbs

Some accessory work

Notes:
Deadlift - The first 2 reps just flew up, the rest were grinders. I was still happy its a Rep PR for me. I switched to sumo for the second set and i felt good but its hard to keep grip of the bar.

BW this morning - 71.2kg/157lbs

[oscarodw]

9/4/15 Thursday

Bench - 6x2 - 80kg/176lbs
Squat - 1x3 , 1x1 - 145kg/320lbs

Notes:
Bench - Very happy with this. starting to get a good arch in my back so its definitely improving
Squat - I was a tad disappointed with not getting at least 2 sets of 3 but I felt good under the first set and they went up good and quick, so id say i didnt rest enough between the sets

BW this morning - 71.1kg/156lbs
My weight is fluctuating a bit, but it should start rising gradually soon enough.

[oscarodw]

11/4/15 Saturday

Bench - 3x2 - 82.5kg/182lbs
Squat - 2x3 - 147.5kg/325lbs

Notes:
Bench - I find that my first rep of each set flies up not a bother. But then the 2nd rep is a bit of a grinder!
Squats - these were great! The reps seemed to fly up, with not too much of a struggle.

Overall - this has been one my better sessions in the past few weeks. Really happy I got all the reps.

BW this morning - 71.5kg/157lbs

[oscarodw]

13/4/15 Monday

Deadlift - 2x3 - 137.5kg/303lbs

Notes:
Deadlift - very happy with this. It felt very easy so im not sure if i miss counted what i put on the bar, but i'll go with it anyway.

[oscarodw]

22/4/15

Monday & Wednesday

Squats - 3x5 - 70kg
Bench - 3x5 - 45kg
Deadlift - 3x5 - 70kg

Notes:
I've been deloading this week so just doing roughly 50% of my 1rm
Testing my maxes on saturday so i cant wait for that, gonna make some big PRs.
Im water loading at the moment, just so i can see if it works- today ive 8 litres dranks

[oscarodw]

25/4/15 Saturday

Squat
145kg
160kg FAILED
160kg FAILED

Bench
80kg
90kg
100kg FAILED

Deadlift
135kg
150kg
165kg FAILED

Notes :
Squats - very disapointing, couldnt hit even hit my previous max
Bench - Very happy with this actually, the 90kg flew up, and the 100kg got half way up but i just couldnt lock it out
Deadlift - very happy the 150kg flew up not a bother, i probably should have done 160kg instead of 150kg but thats that

iNext im doing canditos 6 week program
I started it today:

27/4/15 Monday

Deadlifts - 8x2 - 120kg
Squats - 3x4 - 127.5kg

Notes:
I wasnt sure of the program so i messed up on the sets and reps

[snrygo]

bummer that you missed your squat attempts, GJDM on the ben/DL tho!

[oscarodw]

bummer that you missed your squat attempts, GJDM on the ben/DL tho!

Thanks man! much appreciated!

[oscarodw]

28/4/15 Tuesday

Bench Press:
45kgx10
60kgx10
67.5kgx8
70kgx6

Barbell Row:
25kgx10
40kgx10
47.5kgx8
50kgx6

OHP
20kgx12
25kgx12
27.5kgx10
30kgx8

Pull Up
BWx6
BWx4
BWx0
BWx0

No optional exercises done

Notes:
Bench - this is touch and go at the moment. Because I'm training the bench days at home the bench is up higher and i have to have the safety bars up on the rack, it just messes up mt arch and back tightness. I'll continue with TnG until i feel comfortable working in the rack
Row - Good
OHP - good
Pull up - I'll just try to keep adding reps til i can complete all prescribed reps,then I'll start adding weight

[oscarodw]

30/4/15 Thursday

Bench
45kgx10
60kgx10
67.5kgx8
70kgx6

Barbell Row
25kgx10
40kgx10
47.5kgx8
50kgx6

OHP
20kgx12
25kgx12
27.5kgx10
30kgx8

Pull Up
BWx8
BWx6
BWx4
BWx4

Notes:
Bench - Still quite hard
Row - easy
OHP - challenging
Pull ups - Progessing well

[oscarodw]

1/5/15 Friday

Squat
110kg x 8
110kg x 8
110kg x 8
110kg x 8

Deadlift
105kg x 8
105kg x 8

Explosive Leg Extensions
110lbs x 15
150lbs x 4
150lbs x 4
150lbs x 4
150lbs x 4

Notes:
Squats - I went for speed on these, it worked well
Deadlift - I'm trying to do the lowering part in a controlled manner and just touch the plates off the floor and go up again
Leg Extension - These were good for variety

BW - 70.9kg/156lbs

[oscarodw]

2/5/15 Saturday

Bench
72.5kg x 8

Barbell Row
27.5kg x 10
42.5kg x 10
50kg x 8
52.5kg x 6

OHP
22.5kg x 5
27.5kg x 12
30kg x 10
32.5kg x 8

Pull Up
BW x 9
BW x 6
BW x 5
BW x 5

Notes:
Bench - I'm happy enough with the 8 reps that I got. I'm nearly certain it's a rep PR for me
Row - very pleased with these, feeling strong and powerful
OHP - I love seeing progress in my OHP as I know it takes a lot of effort to improve it for me
Pull ups - Progressing well, i cant wait to hit all the prescribed reps and start adding weight

[oscarodw]

4/5/15 Monday

I couldn't go the gym today as it was a bank holiday and the gym was closed.

I decided I'd just probably skip the day's session altogther unless I can rejig the program for this week

[oscarodw]

5/5/15 Tuesday

Bench
65kg x 10
70kg x 8
75kg x 6

Bent Over Rows
30kg x 10
45kg x 10
55kg x 8

OHP
25kg x 10
30kg x 8
35kg x 6

Pull Ups
BW x 9
BW x 6
BW x 5

Notes:

Bench - I was a bit annoyed i couldnt get more than 6 reps on the heavy set, but there you have it
Row - This is starting to become one of my favourite lifts
OHP - Steady progress being made
Pull ups - getting there, but a lot of work needed

BW this morning - 70.1kg

[oscarodw]

6/5/15 Wednesday

Squats
127.5kg x 10

Extra Volume Squats
130kg x 3
130kg x 3
130kg x 3
130kg x 3
130kg x 3

Deficit Deadlift
100kg x 8
100kg x 8
100kg x 8

Explosive Leg Extension
155lbs x 4
155lbs x 4
155lbs x 4

Notes:
Squats - I was delighted to get the 10 reps in the MR10 set at 127.5kg. The extra volume sets felt good too, even with the small rest times
Deficit Deadlift - These were brutal, i got the 3 sets of 8 but they took a lot out of me. I could really feel the extra ROM
Leg extensions - these are handy and feel powerful

[oscarodw]

8/5/15 Friday

Bench
65kg x 10
70kg x 8
75kg x 6

BB Row
30kg x 10
45kg x 8
55kg x 8

OHP
25kg x 10
30kg x 8
35kg x 6

Notes:
Bench - the last rep on each set was a grinder, but i got all reps so im happy
Rows - good
OHP - good