Paleolithic Powerlifting with Black_Spit

[Black_Spit]

(current picture of me)

I am starting this log in hopes of motivating myself. I've had one or two successful logs in the past, and one or two unsuccessful ones. I have a few old friends in here floating around, so hopefully they'll show up.

Goals
I'd really like to enter into a powerlifting meet this year, and there are a few in my state over the next 3-4 months, so I may end up doing just that.

I'm building my strength on the powerlifting lifts currently.

My PR's are:
Squat: 425
Deadlift: 415
Bench Press: 315

I'm below those now, but, I'm working on it.

Current Routine
Very similar to Madcow/Bill Starr Intermediate Routine, but my experience with it has led me to a few modifications.

Monday
Light Squat: 3x5 (when my strength picks up it's usually 135x5/225x5/275x5)
Bench 5x5
Row 3-5x5

Tue
Cardio-Walking on the treadmill for 30 minutes

Wednesday
Light Squat 3x5 (same as Monday)
DB or Standing Military 5x5
Deadlift 3-5x3-5

Thu
Cardio-Walking on the treadmill for 30 minutes

Friday
Heavy Squats 4-5x5 (adding weight every week)
Light Bench 5x5 (Once my strength picks up, usually ramping up to 225 or so) Row or Pullups

All that being said about my workouts, I hate cardio so much that there is no way of knowing whether or not I'll do it every week or even stick with it lol...

Here's an old Deadlift video from late 2006 for "teh lulz."


Current Diet
I like the way I look and feel around 200 lb's. I was about 214 in that video above, and I'm about 218-220 right now, so, I'm going to attempt to lose about 20 lb's, which would be good for a PL meet if that works out for me. 198 would be a good class for me. I tend to usually do pretty well with low carbs, so I'm following a Paleo style/Anabolic Diet hybrid.
Basically, meat, eggs, veggies through the week, and the same + fruit/veggies on the weekend.

I'll report in tomorrow.

edit: Here is my old journal that ended in late 06. That is my strongest I've ever been, so I hope to duplicate that.
http://forum.bodybuilding.com/showthread.php?t=840270

[Black_Spit]

Trying to get used to the volume, so I'm cutting a few sets in these first weeks, especially since I'm in a caloric deficit.

Squat
135x5
225x5

Row
135x5
135x5

Bench Press
135x5
185x5
225x5

Standing Calves
3x15/15/25

Daily Diet 7/27
pre w/o (which is at 4:00 am in the mornings btw )
1 serving Almonds

Breakfast:
6 Omega 3, Organic eggs + cooked 1 tbsp Coconut Oi (actually all meat/egg is today, so I won't type it again)

Lunch:
8 oz Wild Salmon

Dinner:
8 oz Wild Salmon + lots of brocolli

Bedtime:
same thing as breakfast

Every day shooting for somewhere in the range of 175-200g protein and 150 grams of fat. Weekends is a load on Paleo carbs.

[Black_Spit]

Deadlift
135x5
225x5
315x3

Felt stronger than this today, but, I'm still easing into my old weights so I don't injure myself.

Smith Military
(I always count the bar as 45 for simplicity, no, I don't think it counts as 45 pounds)
135x5
135x5
135x5
135x5
135x5

[Black_Spit]

Light Squat
135x5
225x5

Bench Press
135x5
185x5
205x5
225x5
235x5

Pressdowns
100x15
120x15
120x15

Feel very good today, starting to feel like my old self. Maybe I'll be as strong as my old self soon. But, I really need to find a training partner first.

[Black_Spit]

Light Warmup Squats:
135x5
225x5

Bench Press
135x5
185x5
225x5
240x5 +5 lb from last week

Pressdowns
100x12
120x12
120x12

BB Curls
3x12

Standing Calf Raises
3x12