Goal: 1500 @ 181 log

[cjowns76]

Sup guys?

I've posted a few logs here before, then end up giving up on them or forgetting to log, then coming back. I work part time as a caregiver for people with disabilities (specifically cerebral palsy) as well as go to school full time so sometimes I forget to log onto here during the school year. So heres my new log. I'm going to put my best attempt out there to actually try and keep this damn thing updated.

My current numbers (gym)(sleeves):
BS: 500
BN: 315
DL: 600

In Competition (February)(sleeves):
BS: 481
BN: 297
DL: 584

So, currently my numbers float around that 1400 number, hoping to crush that in July at Nationals.

Goals at Next Meet (USPA nationals)(sleeves):
BS: 510
BN: 320
DL: 620
Total: 1,450

I just turned 21 in March, so drinking has derailed my lifting a little bit. Otherwise training has been going well. I'm running the intense cycle of smolov currently.

Recent workouts
Tuesday
Bench
Up to 280x4

Wednesday
Back Squat
455x3
455x4

Thursday
Speed Pulls
525x1x7
535x1

Mat Pulls (3inches)
565x1

Where I'm going:

Well, I have 2 more weeks of smolov then I'm testing my BS max. I'm currently bulking at 3,200 calories a day. Current bodyweight is right around 190. I would like to get down to 186 so the water cut won't be too terrible. My last meet I cut 12 pounds and it was not a good time.

Weeks till Nats: About 6
Week 1: Continue Smolov
Week 2: Taper Squat; test 1RM
Week 3: Begin new program: Drop calories to 2,500.
Week 4: Drop Calories to 2,200. Focus on handling heavy weights.
Week 5: Take weight. If in 185-87 range, bump back up to maintenance (2,900). If not, continue cut.
Week 6: Cut water; compete

[cjowns76]

Close Grip Bench
45x3
95x3
135x3
185x3
225x1
275x1
290x2x2
280x2
270x2
235x5x4

Bent over rows
135x15
165x12
185x10

Skullcrushers
65x15
85x12
95x10

Lat pull downs
4x10

Tor****es
3x15

[cjowns76]

Workout

Back Squat
45x3
135x3
225x3
275x3
315x3
365x3
405x1
430x1
457.5x3x4
405x3

[cjowns76]

Yesterday

Speed Bench
200x3x8

Military Press
5's
45
65
85
105, 125, 145
160, 167.5
135, 135, 135

Today
Back Squat
430x5x5
Ouchtown.

[cjowns76]

Today

Bench
2's
45x3, 95x3, 135x3, 185x3
215, 225, 245
275, 300, 307.5
275x2x3
245x5x3
225x13

Bent Over Row
4x10

DB Flat Bench
3x10

DB Flys
3x15

Lat Pulldown
2x15

[cjowns76]

Today

Back Squat
45x5
135x3
225x3
275x3
335x3
385x3
405x1
430x1
460x3x3
455x3

So Sore.

[cjowns76]

Workout

Block Pulls
Up to 615 for a single
565x5

Deficit Deads
385x3
435x3
475x3

Stiff Legged Deads
295x3
345x3
385x3
205x20

[senorsuave]

Good luck hitting your goal with the totals. Student here as well so I can definitely understand getting sidetracked sometimes. You're strong as hell though, keep it up.

[cjowns76]

Good luck hitting your goal with the totals. Student here as well so I can definitely understand getting sidetracked sometimes. You're strong as hell though, keep it up.

Thanks I appreciate it! Yeah, my major isn't all that intensive but it still eats up a ton of time. I'd like to go to grad school for education administration.

I have one more intense smolov day, Monday with another 455 for 3 sets of 4. Not looking forward to it. Wednesday I will be hitting 410 for what should be a easy 4 sets of 4, then Sunday I will be maxing. Pretty excited to max out again after all this rep work.

Yesterday's Workout

Close Grip Bench
45x5
135x3
185x3
225x2
245x1
275x1
295x2
282.5x2
275x2x2
275x3
235x4x5

Bent Rows
225x5x4
135x15

Skullcrushers
3x15

Lat Pulldown 4x10

Todays Workout

Back Squat
455x4x3
430x4

Ouch.

[FangornForest]

I'm in! Your lifts are my goals right now

[cjowns76]

I'm in! Your lifts are my goals right now

Thanks for the sub! I appreciate it.

Workout

Speed Bench
205x3x8
Pretty good speed on these. Nice and easy. Took 1 min rest in-between each set.

Military Press
5's
45, 65, 85, 105, 125
145, 170
Form SUCKED on the 170. Going to deload back down and build back up next week.
115x5x3

DB Bent Row
3x10

Shrugs
3x20

Bicep Work

Pretty good workout. I have work from 8-7 today, so I had to get this one done early. Tomorrow is m last intense day of smolov (another 455x4x3). Might try to hit 5 on the last set if I feel good. Going to eat a ton tonight to gear up for tomorrow. I have down time at work with the shift I'm working (I'm a caregiver for disabled people so some shifts have some serious down time). Not sure where I'm going to take this. Squatting 3x a week has definitely benefited me, however my joints (specifically my elbow) have really been taking a beating. I think I'm going to reduce my volume to 2x a week, one day strength orientated the other day more built on volume. Probably go something like this...

Monday: Squat (volume)
Tuesday: Bench
Wednesday: Deadlift
Thursday: Speed Bench, Military Press
Friday: Squat (strength)
Saturday: Close Grip Bench, Tricep work
Sunday: Off (or back/arms bodybuilding work)

Something like that haha.

[senorsuave]

How much do you think speed benching transfers over to your press performance on heavy days? I know a lot of people advocate for speed days, but I've never really necessarily felt any better the next day heavy day whether I did a speed day or nothing in between.

[cjowns76]

How much do you think speed benching transfers over to your press performance on heavy days? I know a lot of people advocate for speed days, but I've never really necessarily felt any better the next day heavy day whether I did a speed day or nothing in between.

For me I think it helps. It probably more of a form retention thing. Squat and deadlift form has always come naturally to me, but bench I get sloppy on if I don't get enough practice. I've been benching 3x a week for the past few weeks, and my bench has really seemed to respond well. I have the heavy day, close grip day, and then the speed day. Since I only have the one regular heavy day, the speed day works as a way to retain form without absolutely destroying myself.

Workout

Back Squat
455x5
455x4x2
430x5x2
385x3
335x3

Stiff legged deficit deads (beltless)
135x10x2
225x3
275x3
325x3

[cjowns76]

Elbows felt like sh*t today. Still hit a 5 pound PR on bench, which I consider a huge W. Can't wait for Smolov to be over so my elbows can feel attached to my body again. lol.

Workout

Bench
45x3
135x3
185x3
225x1
275x1
300x1
320x1 (PR)
275x2x5
265x2x3
255x2x5

Single Arm DB Press
3x10

Bicep Curls
4x10

[cjowns76]

Workout

Back Squat
410x4x4 Beltless

Deadlift
565x1
515x2
495x5

[senorsuave]

congrats on the PR man

[cjowns76]

Thanks broski

Yesterdays Workout

Close Grip
5's
45, 135, 185, 200, 210
220, 230, 240, 250
230, 220, 210, 200

Bent Rows
5x10

Skullcrushers
4x10

Lat Pulldowns
4x10

Tor****es
4x10

Today's Workout

Back Squat
135x3, 225x1, 275x1
Singles
315, 365, 405, 440
470
500

Maybe had 10 more pounds. Pretty happy with this number. I hit 500 with the cambered bar a couple months ago, this is the first time I used a straight bar for 500. Gonna hopefully nail 510/520ish at nationals. Very pleased with today. Not gonna squat again until Tuesday, give my elbows some time to recover.
455x1x5
405x3x3 Paused
315x5x2 Paused

Good Mornings
135x10x2
225x10

[cjowns76]

Saturdays Workout

Sumo Deadlift
Up to 550x2

Plyo Jumps
4x5 up to 58 inch box

Depth Jumps
3x5

Military Press
145x5x10

Bent Rows
4x10

Side Raises
3x12

[cjowns76]

Today's Workout

Bench Press
6's
185, 205, 220
235, 250, 260,
245, 230

DB Press
20, 15, 2x10

DB Flys
3x10

Superset
Bent Rows-> Lat Pulldown->Shrugs

Starting to cut down in the calories so I'm going to be lowering the volume to lots of 3x3's and 2x2's. Not gonna gain muscle in a deficit so I'm gonna focus on strength and explosiveness.

[cjowns76]

Workout

Back Squat
135x2
225x2
275x2
315x2
Singles
365, 420, 455, 500, 475
Doubles
455, 435, 415, 395, 375

Rack Pulls
Singles up to 655

[senorsuave]

good numbers man. What are you trying to cut down to?

[cjowns76]

good numbers man. What are you trying to cut down to?

Thanks! I want to get to 187 so the water cut is only 5.2 pounds Weighed in at 190 today, so I'm getting there. Sucks man. I hate cutting. Strength feels okay 3 days into the cut, so I'm just going to suck it up and add weight each week and see what happens. Keeping my proteins and fats high, then using carbonated water to add some bloat before I lift. I really like how low carb makes me feel. Last meet I water Cut 12 pounds down to 181.8 and that was awful. Set PR's around the board, but had to deprive myself of water for 24 hours.

Workout
Close Grip
270x3x3
260x3x3
250x3x3

Pin Press, 2 inches above chest
275x3x5
Pin Press, 4 inches above chest
275x3
315x3
365x1x2

[FangornForest]

Strong close grip brah, pin bench helps lockout right?

[cjowns76]

Strong close grip brah, pin bench helps lockout right?

Thanks! Yeah, I feel it in my chest too. I'm trying to get used to heavier weight, that way even though I'm cutting I'm still feeling that heavy weight.

Workout

Back Squat
135x3
225x3
315x1
365x1
415x1
460x1
505x1 (PR)

Walkouts
545x1x10secondsx3

Pause Squats
315x5
365x3
415x3
315x3

Good Mornings off Pins
135x10
225x5
315x3
365x1
315x3

Deficit Jumps off bench
BWx5
15x5
45x5
75x5
115x5

[FangornForest]

Thanks! Yeah, I feel it in my chest too. I'm trying to get used to heavier weight, that way even though I'm cutting I'm still feeling that heavy weight.

Workout

Back Squat
135x3
225x3
315x1
365x1
415x1
460x1
505x1 (PR)

Walkouts
545x1x10secondsx3

Pause Squats
315x5
365x3
415x3
315x3

Good Mornings off Pins
135x10
225x5
315x3
365x1
315x3

Deficit Jumps off bench
BWx5
15x5
45x5
75x5
115x5

Nice PR man, 500lb squat is a big milestone/goal for me ever since seeing a teammate squat it back in High School football. Dope lift.

[cjowns76]

Nice PR man, 500lb squat is a big milestone/goal for me ever since seeing a teammate squat it back in High School football. Dope lift.

Thanks! Man I miss football. Whenever summer rolls around I always get flashbacks of me and my teammates ****ting around in the 110 degree weather. Good times. At the time I was always "I can't wait till practice is over", now I miss it. It's funny, 500 was like a brick wall for me, now it feels like I can just keep adding a few pounds on the bar and not have that mental block. I'm gonna guess my next big wall will be at 525. Lol.

Opinion based question: Currently cutting, weighed in at 188.8 this morning. I've been going low carb at around 2000-2300 calories a day. I was considering raising my carbs and lowering my fats the day before squat to get the bloat going. I'd probably also up my calories to 2500 the night before so I don't feel as flat. Thoughts? It's still around a 500 calorie deficit, it's just hard to eat 2500 calories of all protein and fats.

Probably also important information: I'm trying to get down to a legit 187. Right now, based on my deficit, I'm guessing I've lost a legit pound or so, so my "real" weight is probably 189.

Workout

Bench Press
275x3x3

Military Press
5's
45, 65, 95, 135,
150
160
135, 135

Shoulder Pin Press (at forehead)
135x5
185x2x3

Side Raises -> Front Raises
3x10

Curls
6x10

[cjowns76]

Very mehhh workout today.

Workout

Sumo
135x5
225x5
315x3
405x3
495x1
545x1x2
500x3

Deficits
455x3x2
405x3

Jumping stuff.

[cjowns76]

188.4 this morning

Back work yesterday, nothing to report. Pretty average day lol.

Workout

Bench
290x2 repsx5
275x2x5
Extra long pauses
225x5
240x5
225x5
Spoto Press
135x10
185x10
225x6

Ouch. Workout was pretty intense. For cardio I'm gonna go play some basketball. Calories are being upped to 2600.

[cjowns76]

Sorrre. Pretty damn good squat day.

Workout

Back Squat
45x15 (took forever to not feel like sh!t)
135x5
225x3
275x1
315x1
365x1
425x1
475x1
515x1 (big pr)

Can't tell if parallel. Might be a quarter of a inch high. If I pause at my lowest looks parallel, but I'd rather have it a bit deep than a judgement call from the judges. I'll nail it at the meet
Pause Reps
275x3
315x3
365x3
405x2
425x2
405x2
Walkouts
545x1x3

[AKGetsStrength]

Hard to tell from that angle, would guess a hair high too if I had a gun to my head. Solid as **** though! I'm chasing your numbers.

Do you get much out of the walkouts? I should toss some in to my workouts ahead of my upcoming meet...