Wulfs road to powerlifting greatness lol.

[southbankwulf]

ok this is my journal and ill update is almost everyday after my workouts.
im around 220lbs bodyweight, my best lifts are as followed:

meet bench 264lbs, 286lbs gym bench(bit of a bounce)
meet squat 405lbs, 418lbs gym squat (monolift + knee wraps in both lifts)
meet deadlift 440lbs and 440lbs in gym aswell.

workout:

mon: shoulders + traps
tues: off
wed: deadlift + accessory (rack pulls,deflects)
thurs: cardio (walking 20-30mins) core
fri: bench + accessory (floor press,Jm press,narrow/wide grip)
sat: cardio/off (depends how i feel)
sunday: squat + accessory (box/frount squats,chain work)

ill probably put some good mornings, hams, reverse hypers in there aswell.
rep range will be around 4-6
working sets 3-5
just go by how i feel and instinct.

my diet isnt great (love the fastfood and takeaways lol) eat around 5-7 times a day and a couple shakes aswell, plenty of water and milk.

thats about it really, any help or anything is very welcome. thanks!

[southbankwulf]

well today was the first time ive been in the gym for a week because of flu, so good to get back in the gym. I felt god but didnt push myself to much because im still not 100%.

seated dumbell shoulder press:
warm up 22lbsx 20 (or so, wasnt really counting)
x 15 (or so)
44lbsx 10
working sets 66lbsx 8
77lbsx 7
x 6
x 5 (felt smoth, had more in me)
mechine side raises, 15 reps, 12 reps
seated shrugs: 88lbs (+ the rack) x 15
176lbs (+ rack) x 12
264lbs (you get the idea) x 10

DONE! ill up the volume and intensity when i feel good enough, probably go back to going all out again next week.

[southbankwulf]

deadlifts today, my favorite.

deadlift from a slight deflect (standing on plates) :
warm up: 154lbs x 10
242lbs x 8
working sets: 330lbs x 5
330lbs x 5

hamstring curls : 12 reps, 10 reps ,8 reps (heavy curls)

abs: weighted situps, 22lbs x 12
44lbs x 10
44lbs x 8

standing cable crunches: 110lbsx 12
110lbs x 12

felt good today pushed myself harder than expected, cant wait til cardio tomorrow.....NOT!

[southbankwulf]

didnt feel good today, no energy, no power just one of those workouts when nothing goes your way. cant wait til sunday to get mad and squat to make up for it.

floor press; bar x 15
132lbs x 10
220lbs x 5
220lbs x 5
242lbs x 5

on every rep of every set my hands was sliding alone the bar (really pissed me off) and my wrists started hurting, so i called it a day with the floor press.

narrow grip bench press; bar x 15
132lbs x 10
176lbs x 8

dumbell skull crushers; 22lbs(dumbell) x 15
38.5lbs x 10

tricep pushdown; stack (have no idea how much it is) x 12

bicep curls dumbells; 22lbsx 15
44lbs x 8
55lbs x 10

[southbankwulf]

did some benching today as i train with other powerlifters and they were benching so i thought id join in.

bench: bar x 15
132lbs x 8
132lbs x 8
176lbs x 6 paused
220lbs x 5 some paused
176lbs x 10 all paused (shoulder was hurting so i droped the weight)
176lbs x 12 all paused
132lbs x 20 some paused

then i though we was squating but i had a bit of a shock to find out we was doing some mad super superset lol.

back squat 220lbs x 10
leg press 484lbs x 10
hack squat 220lbs x 10
reverse hack squat 220lbs x 10
hamstring curls x 10
back squat 132lbs x 10

then fell on the floor and gaspd for air lol
same thing again but in reverse order, but subbed back squat for front squat.
then proceded to the bin to throw up.
leg press for a minute with 308lbs
then lay on the floor for around 5/10 minutes.

i realised what the meaning of pain was today!

[southbankwulf]

didnt train yesterday as i couldnt walk to the gym, well i couldnt walk at all lol and today still couldnt walk properly. had to do some sprint training for college and i went to do the 100 metres and my legs just came from underneth me and i was left with my face on the floor lol lucky i didnt hurt myself.

ill see how my legs are in the morning, but i think mine going to do stiff leged deadlifts and use my leg as little as possible.

[southbankwulf]

legs still killing me lol but the show must go on.

deadlifts: stiff legged: 132lbs x 10
220lbs x 8
308 x 5
308 x 5
308 x 6

im turning to sumo so i decided to do a couple of sets,

220lbs x 5
308 x 3
352 x 2

my legs were killing and thats the first time ive evre done sumo so im pretty happy with that.

good mornings: bar x 10
132 x 8
132 x 10

dumbell rows (love these)
66 x 12
93.5 x 12
110 x 10
132 x 10

sits ups, DONE!

i have decided i have a problem... im progressing quickly but i have no goals or numbers to aim for. so im going to make some:
by new years day
(sumo) deadlift: 500lbs
squat: 500lbs
bench: 330lbs

wish me luck!

[southbankwulf]

yesterday i did 25 mins of cardio on the bike and a good 10/15 mins of sretching, got be able to get down to sumo pull.

today, great day.

decline bench;
bar x 10
132lb x 10
176 x 7
220 x 1
242 x 1
264 x 1
308 x 1 PR i was so pumped!!

incline flys;
22lbs x 12
37.5 x 10
55 x 10

tricep push down;
20 reps
15 reps
15 reps

and thats all for today. think im going to get that 330lb bench this year, if i get my arch sorted.

[southbankwulf]

did some bench again today, some rep work. bench twice a week once heavy and once rep work has really helpd my bench, the bar feels soo much lighter now.

bench: bar x 15
132 x 10
132 x 10
176 x 12
176 x 12
220 x 6
220 x 6
132 x 20ish wasnt really counting just a burn out.

squat:
bar x 10
132x 10
132 x 10
220 x 8
242 x 6
264 x 4
308 x 2
308 x 2
286 x 4
264 x 6
264 x 8
220 x 10

calf raises x 10 x 10 x10

think were starting prep for a meet next week or the week after, not sure but the meet is 8 weeks away. just a small local 1 that all of us are doing.

[rugby121]

**** your strong for 15, GL for your lifting goals by new years!

[southbankwulf]

Originally Posted by rugby121

**** your strong for 15, GL for your lifting goals by new years!

lol cheers. your pretty damn strong yourself bro! ive been thinking theres very little chance of me getting those numbers so im going to put that date back to my birthday, in march.

today shoulder and whatever i felt like really lol.

shoulder press (couple sets because all the benching im doing)

22 x 20
22 x 18ish
44 x 10
66 x 8
77 x 4 (wasnt happy with this **** knows what happend)

side raises
15 reps
12 reps
12 reps
10 reps

front dumbell raises
22 x 12
37 x 12

bent over raises (cables)
15 reps
12 reps
12 reps

shrugs
220 x 15
308 x 12
396 x 10

neck
22 x 15
33 x 12

was packd in the gym, not going that time again. bring on wednesday first time having a full sumo dead session.

[southbankwulf]

im abit bored so ill post todays diet;
oats, bannana, 2 cups milk
protien shake
bottled water, poweraid
2 ham salad sandwiches, 2 double cheese burgers and a bucket of coke
2 yogurts, bannana, protien shake
jacket potato, mash, ghamen steak
jaffa cakes, pint of milk
protien shake

[southbankwulf]

sumo deads:
132 x 8
220 x 5
308 x 2
396 x 1 knee wraps felt easy
440 x 0 got it up to my knee and couldnt lockout
NOTE: improve lockouts (rack pulls)

good mornings:
132 x 10
132 x 8
220 x 6

ham curls:
12 reps
8 reps
8 reps
8 reps

dumbell rows:
66 x 12
99 x 8
132 x 8
88 x 12

i droped the 132 dumbell on the floor and made a big noise lol owner came over and shouted "DONT DROP THE F*CKING DUMBELL" i said "yeaa ok"
he came over after and said im sorry but all the dumbells are lose and its costing me money. fair enough i said sorry wont do it again.

walkouts:
308 x 4 x 20 seconds or something. (was going to go up 484 so i could fell some heavy weight on my back but had no spotter and obv. didnt want to dump the bar after ^ that.

look forward to friday, think im going to do some floor press and narrow presses. bench is coming along nicely.

[southbankwulf]

little bit of cardio
bike at slow pace for 25 mins.
got a head ache

[southbankwulf]

bench lockouts in the squat rack;
bar x 20
bar x 20 (was cold)
132 x 8
176 x 6
220 x 5
242 x 5
264 x 5

skull crushers;
22 x12
38.5 x 8
38.5 x 8

push downs
12 reps 8 reps 8 reps 8 reps (heavy)

bicep curls dumbell and pretcher curls head home!

[southbankwulf]

bench:
bar x 20
bar x 20
132 x 8
132 x 8
176 x 10
220 x 6
176 x 12
176 x 10
try working on speed and feet flat on the floor (dont like it but thats how lee told me)

squat: (no belt)
bar x 10
132 x 8
220 x 4
264 x 2
308 x 2
330 x 2
352 x 2
396 x 2 (belt)

[southbankwulf]

side bends: 22 x 12
44 x 12
66 x 10
88 x 12

walkouts:
220 x 1
308 x 1
396 x 1
484 x 1 (felt easy enough)

shurgs:
132 x 15
220 x 15
308 x 8
396 x 8

t bar rows on cables:
10 reps
8
8 reps

bent over calbe raises:
10
8
8

[Deadliftking]

Those walkouts help alot. good work

[southbankwulf]

Originally Posted by Deadliftking

Those walkouts help alot. good work

yea they've helped alot already, when i come to squat the bar feels alot lighter on my back.

[southbankwulf]

half hour cardio on bike at low intensity
stretch off and soft tissue work with tennis ball.

[southbankwulf]

sumo rack pulls from knee:
bar x 10
132 x 8
308 x 5
396 x 5
484 x 2 (felt well easy, so i decided to slam another plate on)
572 x 0 (got half way)

NOTE: sit back more on deads!

pull throughts cable machine:
8 reps 8 reps 8 reps 8 reps

ham curls:
8 reps 8 reps (heavy)

abducter machine:
12 reps 10 reps 8 reps 8 reps

dumbell rows: (lol no i didnt drop no dumbells this time)
66 x 10
110 x 10
132 x 5
154 x 8 PB!

yup felt good today, think i got to slow down on the deadlifts though :/

[southbankwulf]

had joint pain over the last couple of days, so havnt been in the gym. i want to squat tomorow but not sure weather i should, hopefully the ice treatment will work.

[southbankwulf]

bench: bar x 20
bar x 15
132 x 10
132 x 6
176 x 5
220 x 2
264 x 2
264 x 1
176 x 20

squat: bar x 10
132 x 10
220 x 5
308 x 2
352 x 2
396 x 2 (light weight baaaaaaaby)
396 x 2 ( ^^^^^^^^^^^^^^)

[southbankwulf]

Now, here's what you could do: (sets x reps)
Try to increase the weights by 5 lbs a week, especially on the big 3 lifts:

Sunday: (team training): (total: about 25-30 sets )
This will be the biggest day of the week, since you do a lot of sets with your team. You can try to work up to sets of 1-3 reps on that day. Make sure that your teammates are there to comment your form on max effort lifts.

Squats (as many sets as you usually do with your team)
Bench (as many sets as you usually do with your team)
Rows: 5x5
French press (aka skullcrushers): 3x8
Abs/obliques (core work)


Wednesday: (total: 19 sets (not counting warm-up sets))

Squat or box squat: 4x5 (not too heavy, this is meant as a warm-up for the deadlift)
Deadlift: 5,4,4,3,3... once a month, try a 1 rep like so: 5,4,3,2,1
Deficit DL or rack pulls: 2x5
Press: 4x5
GHR: 4x8
Abs/obliques (core work)


Fridaytotal: 17 sets (not counting warm-up sets))

Squat or box squat: 5x5
Bench: 5x5
Lats pull-down or pull-ups: 3x8 or 3x5
Weighted dips: 4x5
Abs/obliques (core work)

so i dont forget....my new routine ^ thanks to cannibal! cant wait to start this.

[southbankwulf]

box squat(1 inch below parallel)
264 x 5
308 x 5 (wraps on from now)
308 x 5
308 x 5

sumo deadlift)
308 x 5
330 x 4
330 x 4
352 x 3
374 x 3

rack pulls (inch above knee)
396 x 5
484 x 5

GHR
body weight 4 x 8

incline sit ups 4 x 8

today was good, i think i started a little heavy on the box squats though...i wont do that again. looking forward to friday

[southbankwulf]

box squats: (half inch abvoe paralell)
264 x 5
264 x 5
286 x 5
308 x 5
308 x 5

(little to easy, but ill find out the were to start and finish as i go on)

bench;
176 x 5
176 x 5
198 x 5
220 x 5
231 x 5
(again wasd too easy, think i was worried bout benchin on sunday again so i held back....when im used to the high volume ill be alright and be less hessitant)

lat pull down 3x8

dips; body weight
4x5
(never doen dips before, ill get used to them)

core; side bends/sit ups

[southbankwulf]

bench

bar x 10
bar x 10
132 x 7
132 x 5
176 x 4
225 x 2
242 x 1
264 x 1
264 x 1
132 x 20

squat :
132 x 10
225x 4
308 x 2
352 x 2 (suit on straps down and belt on)
352 x 2
352 x 3
396 x 5 (easyy)

first time in a suit ever, felt very awkward but at the end i got into it and i was cuming up easy and fast, cant weight to get some weight on that bar. 500lbs squat soon!!

[TeddyTank]

good good bud, i never knew you had a log on here, its been bookmarked for future viewing and put it in kg's! your english for god sakes!!

[southbankwulf]

Originally Posted by TeddyTank

good good bud, i never knew you had a log on here, its been bookmarked for future viewing and put it in kg's! your english for god sakes!!

lol good...its so you can check up me aint it really..make sur ei aint kickin you ass too much lol and i would be others wouldnt understand it lol

[The_cannibal]

Good job, man.

I see you're having problems to determine the appropriate weights, but once you're used to the program, you should be OK.

Also, you better use lower weights at first, since we'll try to get you to increase the weights by at least 5 lbs every week. This is less aggressive than the 2.5%/wk from Bill Starr's 5x5, but you should be able to progress for a longer period without needing to reset that way.