Torrtrefireto's Ass-backwards approach to powerlifting log

[Torrtrefireto]

October 31st
Day 12 of Microcycle 1
Heavy upper body day, and my 2nd attempt to get 325x4. Failed again, only got 3. My next workout calls for a 3rm, should I keep it at 325, or bump it conservitavely to 330, or just abandon this whole idea as a whole?
Bench
135-5
135-5
185-5
225-4
275-4
300-4
325-3
325-2
I take caffeine before every workout, forgot to until after my first 325, maybe it would have fallen with it, maybe not
Supinated grip chinups
5 sets of faliure or 25, whichever came first
8
6
6
5
Got it in 4!

Floor Press
135-5
185-5
225-5
275-3
Both the last two sets were very hard for some reason
Pushpress
135-5
185-2
205-1
PR in the pushpress, now that I've hit 200 I'll switch to dumbell overhead press
Straight bar floor skull crusher triangle press
85-5
85-5 (wrist wraps here on out)
85-5
125-3
These hurt my elbows a little, but the wrist wraps for whatever reason helped a lot
Dumbell curls
25's 10
35's 10
45's 10
Rear delts
10lb plate- 30 reps
And I'm out. Overall good workout I guess, tried to save the back a little for deadlifts on monday.


Happy holloween, more Chipotle love

[dtaps24]

and remember to take your caffeine IMO, need more than a couple misses to go away from it if you miss a couple 3 rep max maybe adjust.

[Magnusson14]

A big thumbs up on the caffeine here as well. I usually take a few spoons of instant coffee before and something with sugar, glad i'm not the only one. Good work here as usual!

[Torrtrefireto]

Originally Posted by dtaps24

and remember to take your caffeine IMO, need more than a couple misses to go away from it if you miss a couple 3 rep max maybe adjust.

Yeah I guess I'll go 330. If I hit that then I'll try 345 for the two rep and just jump a little much. On a side note, this is the most aggrivating day of college football I've watched in a long time. So pissed at everything right now. Atleast my 2-6 Terps didn't play....

Originally Posted by Magnusson14

A big thumbs up on the caffeine here as well. I usually take a few spoons of instant coffee before and something with sugar, glad i'm not the only one. Good work here as usual!

Yeah I used to put 40g of gatorade powder in a bottle of gatorade to give me sugar while I worked out..... the whole trying to lose my gut thing had to put an end to it though

I sat in line for free Chipotle today for an hour and 40 minutes, totally worth it

[LessThanLuke]

I've never taken anything pre workout. You think it helps?

[Torrtrefireto]

Originally Posted by LessThanLuke

I've never taken anything pre workout. You think it helps?

in a word.....hell mutha****in yeahhhh mutha****a! I have breathing issues in the first place and it really helps me breath better (athsma or allergies or somethin) then it really helps me warm up. Like I feel warm way faster and ready to go. Whether it helps with agression or strength personally I dunno, but all the studies say it does. The only issues with it are tolerance goes up real fast, and in the beggining it makes you pee like 12 times an hour for 200mg


I'm going to change my warmup on the bench, I've been using more sets to get extra volume but I am going to move it to after the peak set.
So it will be like this:
OLD:
275x4
300x4
325x4
NEW:
275x5
300x1
325x4
300x4
275x4
Same volume (basically) and fresher for the most important sets

[Torrtrefireto]

Monday November 2nd
Day 13 of Microcycle 1
Went to try a 4rm deadlift today
Cardio warmup
Static legs and core stretching
Conventional Deadlift
135-5
135-5
185-5
225-4
275-4
315-4 (belt here on)
365-3
Everything 315+ was terrible technique. They were happening, but they were slow grinders where my lower back got comprimised. I probably could have gutted out 1 more but I thought the risk outweighed the reward.
I do need to check but I believe thats an all-time PR because I usually only do singles with deadlift
Sumo Deadlift
225-5
275-5
315-5 (belt)
365-1
This is my natural style, but for lower back strengthening purposes I'm using conventional now. I was real happy with how good these felt, 361x1 was hard as hell but I haven't pulled sumo in a year and a half so I'm not too upset by it. The first rep of 225 I was like.... oh yeah, this is why I do sumo
Bottom only superlow squats
135-20
135-15
Wasn't planning on doing these but girlfriend was squatting so I figured I didn't want to get cold so I might as well do something. She hit 95x8 and 95x5 like a champ. Better technique than me, just works out too infrequently to reap the benefits of strength. Has hit 135x2 though
Stability ball leg curls
60 total: 34, 26
Double leg extentions
150-14
100-16
Double Leg curls seated
150-5
70-10
Hip adduction
110- 23, 3
Hip Abduction
110- 50
Standing calf raises
Stack 20 static hold 20 seconds, 15 static hold 15 seconds, 10 static hold 10 seconds, 5 static hold 5 seconds
Seriously, is there any fed that allows calf raise competitions? I beast these, next workout I'm going to attempt 100 reps in 1 set with the stack
Kneeling Cable Crunches
150-10
150-15
150-20
Accending reps just to be an ass to myself
And I'm out! Didn't hit the numbers I wanted but it still felt great

[Torrtrefireto]

This is the worst my lower back has felt in a while. That was the point of doing conventional DL in this microcycle though. My back has always been what limited my squats, well this competition I say no more.

[dtaps24]

just sore right? I had a day where I forgot my belt and did Deads w/o a belt and was fine up to 315 x 5, then went to 365x2, and shat hit the fan, couldn't walk or really workout much (no back at all) for 3-4 days.Sucked. Be careful. You're meet is in March right? Is that the one in Charlotte? You think I should work in Sumos (ie you see much carry over from one form of DL to the other)?

[Torrtrefireto]

Originally Posted by dtaps24

just sore right? I had a day where I forgot my belt and did Deads w/o a belt and was fine up to 315 x 5, then went to 365x2, and shat hit the fan, couldn't walk or really workout much (no back at all) for 3-4 days.Sucked. Be careful. You're meet is in March right? Is that the one in Charlotte? You think I should work in Sumos (ie you see much carry over from one form of DL to the other)?

Yeah its just soreness, I do have to watch out though they were getting a little ugly.

Yeah its in Charlotte.
I dunno if I see carryover from one form to the other because I really honestly only use the DL as assistance for squat. Its just convenient its also a competition move. Sumo is almost exactly like a squat though

[Torrtrefireto]

Its fitting that the 100th post will be that of an injury.

Nah, its all good, these things happen.
Wednesday November 4th
Day 14 of Microcycle 1
Cardio Warmup
Static upper body
Bench
45-warmup
135-5
135-5
185-5
225-8 of 3 30 seconds
I couldn't get tight any of these sets, I kept slipping like I was super sweaty even after chalking my back up. Couldn't get my shoulders back and had no lift off so they were all pretty bad. Upon completion of the 8th set my right lateral head of the tricep started feeling wrong. Cramped/pulled/very sore I don't know. It feels fine to do pressing like movements with no weight, but pure extention hurts, it also hurts to have it fully extended or flexed to where I can touch my delt with my fingers. I don't think its too serious but as of right now 99% chance that saturday's bench workout is off
Wide Grip lat Pulldowns
70-10
130-5
Too distracted, called it a day

Atleast it was a bench muscle that got hurt, becuase when its healed I'm confident I can hop back into it as I have been training the bench hard consistantly. If it was a quad or a glute instead I would probably be devistated. Resting and icing until further notice, hopefully it won't interfere with my squats tommorrow

[Torrtrefireto]

Thursday November 5th
Day 15 of Microcycle 1
Cardio Warmup
Static lower body
Squat
135-5
135-5
185-3
225 2 sets of 3 on lowest box+25 plate
225 5 sets of 3 on lowest box
225 1 set of 3 boxless
All done with 30-45 seconds rest. For some reason today I got really paranoid about my depth. I'm going to have to take a video. My GF watched some bottom range squats a few days ago and said, "they might be a centimeter below parallell" Not that she has any idea what really constitutes parallell, but they were as deep as I could get and I thought i was going very very below. What height box do you guys think would put a 5'8 wide stance squatter at parallell for USAPL? At the end of this post I'll attatch my last comp video
SL leg curls
30 pounds- 50 reps each
SL leg extentions
37.5 pounds- 50 reps each
Decline Situps
BW- 20
25- 15
45- 10
These were tough
I usually do stability ball leg curls but my lower back was crushed from deadlifting on monday, I barely got through my squats
8 minutes cardio


Can anyone tell me if my 1st squat there would pass in the USAPL? I don't think the 2nd or 3rd would (definately not 3rd) but I think the first is deep enough right? (please note my technique won't be quite so ugly next time ha)

[dtaps24]

First was definitely low enough, I think you are supposed to look at if the crease of your hip gets to or below your knee and the first one looked below to me, same analysis, I think the second was borderline, maybe even maybe not, but you didn't miss by much (if at all) strong shtuff. What fed was that and when?

[Torrtrefireto]

Originally Posted by dtaps24

First was definitely low enough, I think you are supposed to look at if the crease of your hip gets to or below your knee and the first one looked below to me, same analysis, I think the second was borderline, maybe even maybe not, but you didn't miss by much (if at all) strong shtuff. What fed was that and when?

Thats good man. I feel like I'm lower than those now, I guess only a video will tell. It was the 100% raw federation and it was in april of 08. My first and only comp so far

[Magnusson14]

Originally Posted by Torrtrefireto

Thursday November 5th
Day 15 of Microcycle 1
Cardio Warmup
Static lower body
Squat
135-5
135-5
185-3
225 2 sets of 3 on lowest box+25 plate
225 5 sets of 3 on lowest box
225 1 set of 3 boxless
All done with 30-45 seconds rest. For some reason today I got really paranoid about my depth. I'm going to have to take a video. My GF watched some bottom range squats a few days ago and said, "they might be a centimeter below parallell" Not that she has any idea what really constitutes parallell, but they were as deep as I could get and I thought i was going very very below. What height box do you guys think would put a 5'8 wide stance squatter at parallell for USAPL? At the end of this post I'll attatch my last comp video
SL leg curls
30 pounds- 50 reps each
SL leg extentions
37.5 pounds- 50 reps each
Decline Situps
BW- 20
25- 15
45- 10
These were tough
I usually do stability ball leg curls but my lower back was crushed from deadlifting on monday, I barely got through my squats
8 minutes cardio


Can anyone tell me if my 1st squat there would pass in the USAPL? I don't think the 2nd or 3rd would (definately not 3rd) but I think the first is deep enough right? (please note my technique won't be quite so ugly next time ha)

Nice squats. The first 2 looked well below parallel and the 3rd it's hard to tell from the vid, but looked at least parallel from a distance.

[Torrtrefireto]

Originally Posted by Magnusson14

Nice squats. The first 2 looked well below parallel and the 3rd it's hard to tell from the vid, but looked at least parallel from a distance.

Good to hear, I'm just scared becuase USAPL is always claimed to be super strict

[dtaps24]

Can you give me some advice on the last post in my log? Just can't decide what to do.

[Torrtrefireto]

Originally Posted by dtaps24

Can you give me some advice on the last post in my log? Just can't decide what to do.

Will do bro.
I have a lot of free time on my hands, and I've planned every workout from now to my next competition atleast twice over. Obviously things change but I like getting a blurry picture far away and then slowly making it more and more clear. I'll post my ideas when I get back home.
After my next comp I am almost positive I'm gonna run Sheiko. Good lord I'm drooling to run something like that

[Torrtrefireto]

I was just readin the USAPL handbook, it said knee sleeves were legal for raw lifters, does this mean that knee wraps are not?
I'm scared I won't be able to wear like underarmor compression shorts either

[TheIronOwl]

Originally Posted by Torrtrefireto

I was just readin the USAPL handbook, it said knee sleeves were legal for raw lifters, does this mean that knee wraps are not?
I'm scared I won't be able to wear like underarmor compression shorts either

From what I know, only neoprene knee sleeves are allowed in USAPL to be considered raw; I'm certain knee wraps are not legal. I'm fairly certain that you won't be able to wear compression shorts either.

[Torrtrefireto]

Originally Posted by TheIronOwl

From what I know, only neoprene knee sleeves are allowed in USAPL to be considered raw; I'm certain knee wraps are not legal. I'm fairly certain that you won't be able to wear compression shorts either.

So what does one wear? Whitey tighties? Boxer briefs? F me.... Luckily enough I don't train with knee wraps and I wasn't going to start untila bout 6 weeks out. I feel like the underamour stuff would do nothing but help prevent injury

[TheIronOwl]

Originally Posted by Torrtrefireto

So what does one wear? Whitey tighties? Boxer briefs? F me.... Luckily enough I don't train with knee wraps and I wasn't going to start untila bout 6 weeks out. I feel like the underamour stuff would do nothing but help prevent injury

http://www.gobros.com/cat/Under-Armo...cat100501.html

That's what I wear.

[Torrtrefireto]

Originally Posted by TheIronOwl

http://www.gobros.com/cat/Under-Armo...cat100501.html

That's what I wear.

http://www.rei.com/product/732624
So these wouldn't be allowed? I do own one of what you just said, I suppose they'd be nice fitting and stuff but they don't give any snugness

[TheIronOwl]

Originally Posted by Torrtrefireto

http://www.rei.com/product/732624
So these wouldn't be allowed? I do own one of what you just said, I suppose they'd be nice fitting and stuff but they don't give any snugness

Well technically that support can offer some carryover as crazy as it sounds, and I'm pretty certain those compression shorts aren't allowed. But the chances of you actually getting checked are pretty slim as well unless you set any records or anything.

[Torrtrefireto]

Originally Posted by TheIronOwl

Well technically that support can offer some carryover as crazy as it sounds, and I'm pretty certain those compression shorts aren't allowed. But the chances of you actually getting checked are pretty slim as well unless you set any records or anything.

Well that probably won't be happening this meet haha..... One last question: If I do actually get checked and am wearing something banned like this... would the meet directer understand and just say oh your record doesn't count or would I suffer real punnishment like a yearlong ban or something? Thanks alot for your help too man

[TheIronOwl]

Originally Posted by Torrtrefireto

Well that probably won't be happening this meet haha..... One last question: If I do actually get checked and am wearing something banned like this... would the meet directer understand and just say oh your record doesn't count or would I suffer real punnishment like a yearlong ban or something? Thanks alot for your help too man

I couldn't really say for sure, I don;t know anyone personally who has been caught with something like that. But I'm sure it depends on the meet director, some might let it slide, others might make a bigger deal of it...I couldn't see a suspension, but I could see the record getting voided.

[Torrtrefireto]

Originally Posted by TheIronOwl

I couldn't really say for sure, I don;t know anyone personally who has been caught with something like that. But I'm sure it depends on the meet director, some might let it slide, others might make a bigger deal of it...I couldn't see a suspension, but I could see the record getting voided.

Thanks a lot man...means a lot

[Torrtrefireto]

I'm having terrible gas pains (or so I hope its not a muscular thing) and I forgot my belt at home. F me, but I can't let that get in the way of a good squat workout today.

[Torrtrefireto]

November 9 2009
Workout 16 (should be 17) Of Microcycle 1
Today I had bad stomach pains, I actually went to the DR he thinkgs I may have an ulcer. I typically decide not to workout whenever I don't feel good but didn't want to wimp out today. So
Treadmill 5 min
Static legs and core
Squats low box
135-5
135-5
225-3
275-1
315-1(hard as hell)
365-1
405- Attempt at 3rm- 1 had to dump second rep. I blame it on the day.

The rest of this week is off, and I will restart this week in training. I feel like I'm close to death so I should probably rest

[Torrtrefireto]

I had to go to the ER last night, I couldn't breath as I was trying to fall asleep so I figured it'd be best to go. It makes me more proud that I decided to gut out the workout yesterday, but given I tried to eat a salad today and almost fell over in pain the rest of the week is now definitely off. Luckily I'm still very far out from my meet