Whatnows powerlifting journey to a raw elite total with Scivation

[whatnow5]

So last week I woke up and my ac joint was very sore. Pretty much couldn't lift my arm above my head. So as always I just went about my normal stuff. I deadlifted friday and it still hurt but was getting better. Saturday I hit floor press and as the weight is getting heavier it starts to hurt again. I hit 285 for 3 sets the first was a single but the last 2 sets were doubles. It felt light except my ac joint didn't like it very much so I just did some band pullaparts and some shoulder traction stuff. Didn't really help, I iced it and that seemed to help. Sunday I hit up some cardio foam rolling and ice. Monday:

After we did ssb box squats and some back raises. Tuesday I hit up 30 mins cardio, foam rolling and iced the ac joint. Weds I hit my bench opener 275 very easily. So I figured I would go 295 and then shut it down. 295 was a mess to say the least. I hate missing attempts in training and especially right before meets. But this got me angry and evidently got my ac joint angry as well. This always seems to happen right before meets, some wierd injury creeps up on me and then I end up overcoming it and it is ok at the meet. This IS what is going to happen this time as well.

[Carlito99]

That name sounds familiar, is that the dude from those old Shane Giese videos? I remember you telling me a long time ago that he works out with you sometimes...

You look like a lumberjack with that beard

[whatnow5]

Usual warm up

deads
135x5
225x3
275x2
315x1
365x1
425x1

475x1(opener)
475+40lbs chainx1

back extensions
3 sets

foam rolling
stretching
ice shoulder

That name sounds familiar, is that the dude from those old Shane Giese videos? I remember you telling me a long time ago that he works out with you sometimes...

You look like a lumberjack with that beard

Yes it is I have finally converted him to the dark side! He wanted to bb but now I have him somewhat interested in powerlifting! His squat and dl has gone up 80 lbs each since training with me.

That has to be one of the best comments someone has said about the beard. Since cutting my hair people have been hating on it. I guess it is ok to have a beard with long hair, but not with a hawk. I dont get it? I was planning on shaving it but since people are hating on it I feel like never shaving again

[bballbrett5]

good luck in the meet

[Carlito99]

Just noticed that in the freeze frame for your squat video, you're in the same position as the dude on your shirt. Kinda cool

[RUBICON19]

Whens the meet?

[whatnow5]

Sat

5 mins cardio
dyanmic/static stretching

floor press
barx10
95x8
135x5
185x3
225x2
245x1

275x1(opener)

band pull aparts
6 sets of 10-12

other light stuff

Band shoulder traction

stretching

foam rolling

Ice shoulder

Sunday
weight
203.5(2.5lbs in the last 2 weeks just by actually doing all of my cardio!)

45 mins cardio

Today

squat/dl recovery

3 mins cardio
foam roll
dynamic/static stretching

squat
barx8
100x8
140x5
190x5
230x3
280x1

deads
135x5
225x2
275x1
315x1
365x1

all done as a circuit 15 reps each
knee outs
tkes
leg curl
back ext
bb shrugs
bb curls
seated row

good luck in the meet

Thanks!

Just noticed that in the freeze frame for your squat video, you're in the same position as the dude on your shirt. Kinda cool

LOL I didn't notice it either! That is pretty cool!

Whens the meet?

This saturday! I think this is the best I have felt this close to a meet! Seriously if that is any indication I feel like I'm goin for a BIG PR!

[bballbrett5]

why you gotta be such a beast?

[fltallpaul]

I just read a few pages of your journal and realized we are both doing powerlifting competitions very soon. Mine is August 7th, a week after yours. I look forward to watching your vids and seeing how you do.

[Carlito99]

Hey, is there a specific reason for hitting your bench press opening number on floor press? Or is that just a coincidence

[whatnow5]

Instead of writing a whole meet writeup and wasting time, I'll just sum it up in one word. Horrible. It started with the squat. The only highlight was hitting 292 on the bench and it not counting...twice. Usually when I have a bad meet my dl saves me, but not this time. The only way it could have been worse was if I would have bombed or injured. I TRY to look at things as positive as possible (even though it is usually very hard) and I think I learned some lessons from the bad meet.

why you gotta be such a beast?

Not quite a beast obviously

I just read a few pages of your journal and realized we are both doing powerlifting competitions very soon. Mine is August 7th, a week after yours. I look forward to watching your vids and seeing how you do.

Awesome! Hope you do better than me...yeah this was not a good time to see how well I did.

Hey, is there a specific reason for hitting your bench press opening number on floor press? Or is that just a coincidence

I hit my opener off the floor a week out as my last heavy session before the meet.

[RUBICON19]

Sorry the meet didnt go as you hoped for. There will be many more. Best of luck in the future bro. We/You know you got this!!!

[whatnow5]

Sorry the meet didnt go as you hoped for. There will be many more. Best of luck in the future bro. We/You know you got this!!!

Thanks Randy!

My plan is to actually get my bf down. I have been thinking about this for a while now and I would really like to go to the 220 class but my strength is not where I want it to be to go up a class. Heck its not even where I want it to be for the 198 class. And I hate seeing my weight stay the same each week and then cutting weight to go to 198. And plus my bf is higher than I would like. So my plan is to slowly get my bf down and why not while I'm at it do a meet at 181. So the plan is to get as close to 181 as I can by feb and do my first equipped meet at 181

[CM82682]

Thanks Randy!

My plan is to actually get my bf down. I have been thinking about this for a while now and I would really like to go to the 220 class but my strength is not where I want it to be to go up a class. Heck its not even where I want it to be for the 198 class. And I hate seeing my weight stay the same each week and then cutting weight to go to 198. And plus my bf is higher than I would like. So my plan is to slowly get my bf down and why not while I'm at it do a meet at 181. So the plan is to get as close to 181 as I can by feb and do my first equipped meet at 181

I like this plan! As far as the last meet went, we all have bad days in the gym for no reason that can be explained and it looks like the day of the meet may have just been one of those days for you. Dont stress it, use it as fuel for the next one.

[RUBICON19]

Thanks Randy!

My plan is to actually get my bf down. I have been thinking about this for a while now and I would really like to go to the 220 class but my strength is not where I want it to be to go up a class. Heck its not even where I want it to be for the 198 class. And I hate seeing my weight stay the same each week and then cutting weight to go to 198. And plus my bf is higher than I would like. So my plan is to slowly get my bf down and why not while I'm at it do a meet at 181. So the plan is to get as close to 181 as I can by feb and do my first equipped meet at 181

Cool. Good idea. Do you think you will be able to increase strength anough while dieting down to 181's?
Does this also mean we will be seeing 4 minutes of cardio in this journal?

[whatnow5]

warm up
5 mins cardio
not enough stretching

LATT ssb box squat(counting bar as 45lbs even though its 75)
barx8
100x8

140x2xat least 10
190x2x5
190x15(HUH?!)

sets were done back to back with Trever

Romanian DL
3 setsx8-10

pull through
3 sets

back extensions
3 sets

I have no idea where the set of 15 came from, it was a little hard but I had a lot more reps in me. After that I didn't really have a desire to do anything lol.

I like this plan! As far as the last meet went, we all have bad days in the gym for no reason that can be explained and it looks like the day of the meet may have just been one of those days for you. Dont stress it, use it as fuel for the next one.

Your right on that one! It just drives me nuts when I dont do as well as I should and dont really have an explanation for it. That is what is so cool about powerlifting usually you can figure out what went wrong.

Cool. Good idea. Do you think you will be able to increase strength anough while dieting down to 181's?
Does this also mean we will be seeing 4 minutes of cardio in this journal?

I think I can, every cut I have done using xtend I have not lost strength and have actually got stronger on some and strength was never the main goal on a cut. I think since I will be slowly dieting I will be able to gain strength. If I do just maintain the strength, I think the bigger picture is worth it. Plus I will be incorporating equipment into my training so I will gain equipped strength

[willsong]

Man, sucks to hear the meet didn't go as planned. What's your training/diet going to look like from now on?

[RUBICON19]

warm up
5 mins cardio
not enough stretching

LATT ssb box squat(counting bar as 45lbs even though its 75)
barx8
100x8

140x2xat least 10
190x2x5
190x15(HUH?!)

sets were done back to back with Trever

Romanian DL
3 setsx8-10

pull through
3 sets

back extensions
3 sets

I have no idea where the set of 15 came from, it was a little hard but I had a lot more reps in me. After that I didn't really have a desire to do anything lol.



Your right on that one! It just drives me nuts when I dont do as well as I should and dont really have an explanation for it. That is what is so cool about powerlifting usually you can figure out what went wrong.



I think I can, every cut I have done using xtend I have not lost strength and have actually got stronger on some and strength was never the main goal on a cut. I think since I will be slowly dieting I will be able to gain strength. If I do just maintain the strength, I think the bigger picture is worth it. Plus I will be incorporating equipment into my training so I will gain equipped strength

Ok. Cool. Sounds good..

[willsong]

Right on the money with gaining strength and cutting down. I made the most gains in my strength when cutting down to a fat 210 to 190 with a 120lb increase in my total. I am looking forward in seeing your transformation man.

[whatnow5]

Warm up

DB bench
70x10 3 sets

bb row
2 sets of 10

shrugs
2 sets of 10

pushdowns
3 sets of 15

band pull aparts
3 sets

abs
3 sets

some other stuff I forgot

Everything was very easy today. I just wanted to get an upper session in before next week.

Man, sucks to hear the meet didn't go as planned. What's your training/diet going to look like from now on?

Sometimes you just have bad meets and as much as it sucks you got to just let it fuel the fire!
I am still planning everything out but with training it is going to be pretty much the same except I am going to do a lot more core and upper back work. I think they are 2 of my weak points. I am going to nail my cardio. Diet will stay the same for now.

Ok. Cool. Sounds good..

I just realized I did not answer your 4 mins of cardio question...I will NEVER stray from my epic 3 min protocol!!!

Right on the money with gaining strength and cutting down. I made the most gains in my strength when cutting down to a fat 210 to 190 with a 120lb increase in my total. I am looking forward in seeing your transformation man.

The thing with me is I always have to have a bw goal other than maintaining it. For some reason mentally I just get more fired up. I am always fired up, but my attitute is different. I can get a bit crazy when I am cutting

[RUBICON19]

Great! Would not want you to overtrain on cardio.

[whatnow5]

202.5

An hour of cardio

Off to foam roll and then eat. I'm not sure why I even posted this.

Great! Would not want you to overtrain on cardio.

I'm allergic to cardio...

[bballbrett5]

an hour of cardio? someone has hijacked whatnow's thread

[CM82682]

an hour of cardio? someone has hijacked whatnow's thread

Lol! He went nuts and lost his freakin' mind with that session.

[RUBICON19]

202.5

An hour of cardio

Off to foam roll and then eat. I'm not sure why I even posted this.



I'm allergic to cardio...

Omg!!

[Carlito99]

an hour of cardio? someone has hijacked whatnow's thread

Maybe he's lying to us about the hour of cardio so we stop picking fun at his "Whatnow Cardio Protocol"

I'm on to you and your mind games!

[whatnow5]

10 mins cardio
foam roll
dynamic/static stretching

squat
barx8
100x5
140x5
190x3

250x8
250x8(close stance)2 sets

rack pulls with wide grip
275x8 2 sets

cambered bar good mornings
110x10 4 sets

all done as a circuit 15 reps each 4 times through
knee outs
tkes
shrugs

10 mins cardio

I'm going to try something new this week and see how I like it.

I started warming up with my normal stance and after my first set of 8 my speed was really decreasing and my adductor felt really tight. And plus it seems like my technique really starts to decline with ANY weight after like 5 or 6 reps. I remember why I hate wide grip pin pulls.

an hour of cardio? someone has hijacked whatnow's thread

Yep. Someone hacked my account, I cant believe this crap! LOL

Lol! He went nuts and lost his freakin' mind with that session.

There is nothing left to lose...

Omg!!

LOL

Maybe he's lying to us about the hour of cardio so we stop picking fun at his "Whatnow Cardio Protocol"

I'm on to you and your mind games!

Anyone who hates on the epic Whatnow cardio protocol is a jealous hater.

While it is true that I play mind games very frequently, this is not one of them.

[whatnow5]

20 mins cardio

Warm up as usual

bench
barx10
95x8
135x5
185x3

205x8, 8, 8

mid grip incline
3 sets of 10-15

fat bar military
3 sets of 10

db row
70x10
110x10
130x10

pushdowns
3 sets of 15

abs
4 sets of 10-15

laterals
4 sets of 12

rear delts
3 sets of 10

I am going to row on weds and pullups on fridays for this block and maybe into the next block. I actually had a pump that I have not had in a very long time

[bballbrett5]

wow dude rowing 130s is legit

[whatnow5]

Usual warm up

deads
135x5
185x3
225x3
275x4

315x8 3 sets

bss with ~40lbs chain
2 sets

front squats
2 sets

shrugs
4 sets of 15

pullups
3 sets with 3 grips

back extensions
3 sets

some random tire flipping

foam rolling
stretching

I chose to go with a lower percentage today. I wanted to get all the reps in. I did the first 2 "work" sets touch and go. Yes touch and go. Why? I am trying something that I have been thinking about for a while. Basically when I use to dl touch and go my lockout was stronger than my full dl, but now that I dont touch and go it is the opposite. Honestly it felt like I could have repped out 20+ with 315 both on the touch and go sets and on the regular set. This is surprising because my rep endurance sucks! I wanted to do some other assistance work but didn't.

The random tire flipping was done when I went to check out some tires I plan on buying

wow dude rowing 130s is legit

Thanks, I have actually done a lot more. It might be close to a rep pr with 130 though. I am going to push the back work a little bit right now. I have increased overall volume as well as frequency