Pain Don't Hurt.

[PhreEkGarden]

I wanted to start up a new journal. Long story short.... I quite stupidly overtrained pretty bad and crashed hard (I hit my first 600 deadlift then not to long after I worked up to a 540 deadlift against bands, then the week after had my competition). I was burnt out and weak at my competition but tried anyway. After that my desire to powerlift and just lift in general went down the crapper, and I decided I wanted to lose some BF and dropped my weight from about 250 to 230. I'm feelin' good now and kind of wonder why I decided to go that route when I really just love getting bigger and stronger. This past two months of 'cutting' and not really powerlifting have definitely set me back, but I'm hoping I'll bounce back quickly. Quite a lesson to learn.......

I have a competition planned (SPF meet Oct 23rd at Brute Strength Gym) and plan on hitting it hard to get back to where I was and then to continue to get stronger. This next competition with put me at about 2 years of powerlifting.

My name is Joey.

Anyway, I will post up my last two training days to get this log going.

[PhreEkGarden]

7-7-10 Bench

Flat BB Bench *TnG
5x135
2x225
1x285
1x295
*Paused
1x225
1x265
1x275

HS Incline Press
6x2 plates per side
*Dropset
15x2 pps -> 5x1.5 pps -> 6x1 pps

Pec Dec
*Dropset
14x180 -> 10x135 -> 10x90

HS Dips
10x1 pps
10x2 pps
10x3 pps
3x4 pps

V-Bar Pushdowns
2 sets high reps....


Gettin back into it....

[PhreEkGarden]

7-8-10 Deadlifts

Conventional Deadlifts
6x135
4x225
1x315
4x385
4x385
4x385
4x385
2x440
2x440

BB Rows
6x135
6x225
6x245
4x275

Seated Rope Cable Face Pulls
10x50
10x70
10x80

CURLS!
Couple sets.....


Strength is a bit frustrating on deadlifts, but it'll shoot back up quickly I hope. I'm trying out this Magnusson/Ortymayer deadlift program, but I have some idea's of my own of bastardizing it. I honestly just don't feel like doing high rep deadlifts after doing a 4x4 then a couple heavy sets. Here is what it looks like initially: http://forum.bodybuilding.com/showth...hp?t=118871041

I've changed the progression a little bit, because I think my strength will come back quickly at first. I also think instead of that high rep set at the end, I will do some rack pulls, or maybe power shrugs. I think that would be more beneficial to me.

Magnusson/ Ortmayer Routine Projected Max = 550

Sets Reps Weight

Week 1
4 4 385
2 2 440
1 8+ 385

Week 2
4 4 385
1 2 440
1 2 495
1 8+ 385

Week 3
4 4 395
1 2 450
1 2 505
1 8+ 395

Week 4 Rest Week. No deadlifts, upper back only.

Week 5
4 4 400
1 2 455
1 2 510
1 8+ 400

Week 6
4 4 410
1 2 465
1 2 520
1 8+ 410

Week 7
4 4 420
1 2 475
1 2 530
1 8+ 420

Week 8 Rest Week. No deadlifts, upper back only.

Week 9
4 4 425
1 2 480
1 2 535
1 8+ 425

Week 10
4 4 435
1 2 490
1 2 545
1 8+ 435

Week 11
4 4 445
1 2 500
1 2 555
1 8+ 445

Week 12 Rest Week or Test Max



Oooo look, actual rest weeks! lol...

Who knows if I stick to it that long or not.... I will definitely try to make it at least to week 5 or 6 after having a rest week in there, to gauge how I like it.

[PhreEkGarden]

Anyway, glad to be back on here logging, and hope others feel the same...

In the spirit of whoring videos I thought I would start this up by posting up my zercher squats to a box (first time trying them....) I did last week. My sets leading up to that one were a lot better... I screwed up and sat back way too far and hit the pins so I rested on them. I'll do them again sometime and remember not to let out all my breath also... because it's impossible to take another like that, heh.




and here is scotts front squat to a box from tonight.

[Ezy10z]

Good to see ya back into it mate!

[Rog447]

Subbed!

[BluntD]

I honestly just don't feel like doing high rep deadlifts after doing a 4x4 then a couple heavy sets.

Ohh just do it ya big pussy, it's fun!




And I guess this post now makes your new journal official

[PhreEkGarden]

Good to see ya back into it mate!

Thanks man. Glad to see ya here.

Subbed!

Hey Rog, I took a look at your journal... but I'll check it out more in depth later. Looks like you have some big goals in your future. I love to see goals with that kind of ambition.

Ohh just do it ya big pussy, it's fun!


And I guess this post now makes your new journal official

Haha, hey.. I did 10x405 about a month ago when I was dieting. It was.... fun. I don't think I'll be doing those kind of reps for a little while though, at least til I feel more comfortable with deadlifts again. The program was made by strongman, and I can see them needing to do high rep deadlifts, but I don't really see the need for going that high in reps on them for powerlifting.

I really need to put my extra energy toward stuff that will improve my lockout, since that is where I've always been weak. I don't think my upper back strength is up to par with the amount of weight I can pull off the floor. My lack of strength on BB rows is a good indicator of that I believe. This time around I'm really going to hit upper back work a lot more. Like when I see you doing DB rows I think its crazy, but really... I should be doing that kind of weight too. Gotta fix that....

[PhreEkGarden]

7-12-10

Flat BB Bench *4-Board
5x135
2x225
1x275
1x315
0x365 ... messed up bringing it down, not used to handling this much weight.
1x365 ... got it.

Decline BB Bench
3x225
1x315
1x365 ... just wanted to do 365 again... lol.

Low Incline DB Bench
9x100

Skullcrushers
6x95
5x115
5x135

HS Dips
8x3 plates per side
8x3 pps
8x3 pps

Standing Calf Machine
6x8xstack(395)


Felt good to handle some heavy weight, and I think I set some PR's tonight, but don't feel like going back and looking. I'll start marking PR's next week when I increase the weight from tonight. Only did one set of DB bench because it was bothering my shoulder for some reason. It's weird because usually its DB's that dont hurt it. Anyway... glad to be back to lifting heavy again.

[Rog447]

Strong benching! Ya thats weird the shoulder was hurting with DB's and not BB....funny how your body acts sometimes.

[PhreEkGarden]

Strong benching! Ya thats weird the shoulder was hurting with DB's and not BB....funny how your body acts sometimes.

Yeah, I will just try to keep an eye on it. Hopefully it isn't recurring.

[PhreEkGarden]

7-14-10 Deadlifts


Conventional Deadlifts
5x135
3x225
1x315
4x385
4x385
4x385
4x385
2x440
1x495



Smith Machine Front Squats *Paused, Feet together, Heels raised
6x135
6x225
6x225

Bent-over BB Rows
6x135
6x225
6x225
6x245

Seated Cable Rope Face Pulls
4 sets 6-8 reps... pretty heavy

Preacher DB Curls
2 sets really high reps.....


Soooooo I decided I'm not going to continue with this DL program. I just don't have the desire to do that much before pulling heavy. Plus, from my short time powerlifting, I think a lot of it is just mentally looking forward to pretty much putting everything you have into that heavy lift when you have to, and I have a hard time looking forward to deadlifting with a program like this. I'm just going to do what I was doing before and work up to heavy pulls in the 1-3 rep range for a set or two, then work on supplemental stuff. Those keystone deadlifts I was doing before seemed to work pretty well, and semi-heavy or speed pulls against bands, deficit pulls, etc... list goes on I guess.

That 495 DL didn't look as bad as I thought it would. Just working my way back into deadlifting and it is still feeling a bit foreign and none of it feels light. I feel slow as a turtle too with 385 compared to how it felt before.

Scott is sticking to lifting twice a week, but I'm going to go in on friday and try to put in a little extra work with maybe one shoulder press or some raises, and a bit of hamstrings/low back assistance stuff.... then on sunday we are doing our conditioning day... pretty fun stuff.

We have been doing stuff like sandbag shoulder and carry up hills, sled pulls, sprints up hill, lunges across the football field with a 100 lb vest(pain....), rope rows with the sled up hill, backwards tire throws across the football field, probably other stuff too that I can't think of right now...

[Striver]

Counter-sub for beastly strength.

[PhreEkGarden]

Counter-sub for beastly strength.

Thanks man. When I get back up to a 600 dead and set some PR's then I'll be happy... for a little while anyway.

[PhreEkGarden]

7-16-10 Accessory


*Superset
Seated BB Press off pins(almost touching chest) / 12" Box Squats
5x95 / 5x135
5x135 / 5x225
3x155 / 5x225
1x175 / 5x225
0x195 *stuck halfway up...
1x195 +10 lb PR (PR set a while back....)

*Superset
Front Raises / Neutral-Grip Lat Pulldowns
15x25 (DB's) / 10x140
10x45 (Plate) / 10x140
12x15 (Cable) / 10x160 -> 10x100

*Superset
Hyperextensions / Decline Situps
10xBW / 10xBW
10xBW+45 / 10xBW+25
12xBW+25 / 20xBW

HS Seated Leg Curls
5x1 plate
5x2 p
5x3 p
15x2 p


Pretty good day, was only there for just over an hour. Nothing special bout this day... just goin in by myself to get in some extra work on things that I think need it. Conditioning day sunday!

Edit: Just noting that those box squats are pretty damn low for my height. I'm also really sitting far back into like a suited squat... it really puts the focus on the hams/glutes which is what I need.

[PhreEkGarden]

Someone made a strength feat compilation video and someone noticed scott in it so they linked it to his journal. I thought I would link it here also... gets me pretty pumped up to lift, cool video. Scott is in it at 2:13.

[PhreEkGarden]

7-20-10 Bench

Flat BB Bench *4-Board
5x135
2x225
1x275
1x315
1x375 +10 LB PR *First PR of this log...

Neutral-Grip DB Floor Press
8x100
9x100

Incline DB Flys
20x30
20x30

*Superset
V-Bar Pushdowns / Standing Calf Raise Machine *Calves paused @ Bottom & Top
20x140 / 20x195
20x100 / 20x195
20x100 / 20x195


Shoulder was hurting while warming up and I wasn't sure if I was going to go heavy or not. I always think of the other people on here with more serious shoulder injuries and it reminds me to play it safe if I need to. I did a lot of band stuff while warming up and it made it feel better so I went for the 375... man, that weight just feels so heavy bringing it down, lol. It went up pretty well, just slowly. Felt pretty strong on those DB Floor presses... got a little ways to go before I hit PR's on those though.

I realized why my shoulder was acting up like it was I am pretty sure. I did that accessory day by myself last friday and did some seated front pressed paused on the pins, just above chest level. I ended up going heavy and missed my first attempt then got it the second time. Everything else that day was strict and high reps, which is what I was going for anyway. I'm going to keep doing the accessory stuff, but not going to go heavy on anything involving shoulders that day. If I do anything heavy it will be upper back stuff, if we didn't hit it earlier in the week already.

I also used to do shoulder stuff at home which I am going to start doing again. Not sure what they are called but I take a long wooden bar and hold it with arms straight bringing it infront to hit my chest and then all the way over my head to hit my back. It's surprising how tiring that gets on the shoulders when you are not used to doing it. I think that movement alone helped my shoulder a lot last time. Along with that at home I have some light DB's I will do some RC raises and stuff with.

So if my shoulder feels better next week I will go for 385 on the 4-board. If it hurts I won't push it again and will take it easy, and let it rest. Hopefully it feels better, because I would really like to hit 405 on the 4-board. If I can do that, I can just imagine 315 TnG will feel like baby weights.

BW is still at about 240 gym weight. Before I cut, I hit a top gym weight of 260, bloated and all... It's going to take me a little while to get back to hitting some weight PR's on the big 3, but I think I can definitely stay in the 242 weight class. Until this winter anyway... then its bulk time again. I love bulking... I just feel like I'm good at it, lol. I'm a true fatass at heart.

Man.. that was a long post.

[Ezy10z]

Nice job on the PR. One thing that has helped my shoulder was doing the following exercises shown in the video below. I do them before every workout whether it's upper or lower.

[PhreEkGarden]

Thanks man. I will definitely give that stuff a try. That is all stuff I can do at home too.

[BluntD]

Shoulder was hurting while warming up and I wasn't sure if I was going to go heavy or not. I always think of the other people on here with more serious shoulder injuries and it reminds me to play it safe if I need to.

Hello McFly!


375 is still beastly though. Just be on the lookout for any issues.



So Mr. Powerlifter dude, I'm looking for some advice for an e-bud. Younger guy who's interested in getting more involved in powerlifting and is looking for a good routine to run. Any suggestions? I mentioned the usual options of 5/3/1 Sheiko or Smolov, and told him to lurk in this forum, but figured I'd go to the source and get some more opinions for him.

[PhreEkGarden]

Since you say he wants to get more into powerlifting I assume he has already been lifting a little while?

I never did this but I actually like the look of the texas method: http://forum.bodybuilding.com/showth...t=texas+method

I think that would be a good start for strength focused training while still putting on size.

[BluntD]

Since you say he wants to get more into powerlifting I assume he has already been lifting a little while?

I never did this but I actually like the look of the texas method: http://forum.bodybuilding.com/showth...t=texas+method

I think that would be a good start for strength focused training while still putting on size.

Yeah he's been lifting for a bit, he's 21 and has already built a good base, around 200lbs, benches 325, deadlift around 455 I believe. Seems to be pretty focused and committed so I think he could do well. I'll send him the link, thanks buddy.

[PhreEkGarden]

Yeah he's been lifting for a bit, he's 21 and has already built a good base, around 200lbs, benches 325, deadlift around 455 I believe. Seems to be pretty focused and committed so I think he could do well. I'll send him the link, thanks buddy.

Sounds good man. Let me know what he decides to do.

Speaking of programs..... I'm going to give the phillipi/coan DL program another try, but this time I'm not going to kill myself on the accessory stuff. I will still push myself hard, but last time I think we just went to balls to the wall with it and it was just too much. That ort/mag DL program I did for a week or two just has so much volume on deadlifts I didn't really like it. This just has it's heavy set, and speed work (which I think I need right now), and a bunch of upper back and PC work, which I also think I need. Anyway... started it today... here it is

[PhreEkGarden]

7-22-10 Phillipi/Coan Deadlift Week 1 of 10


Conventional Deadlifts
6x135
3x225
2x315
1x405
2x450
*Speed work (60-90 sec rest between sets)
8x3x360

*Circuit (~90 sec rest between exercises.. couple min between circuits)
Stiff-Legged Deadlifts
3x8x225
Bent-Over Rows
3x8x185
Neutral-Grip Pulldowns
3x8x120
Good-Mornings
3x8x135


That's it. 450 went up pretty well, as it should. The speed work started out pretty slow but I was improving pretty well. I think this will help me out a lot week to week. Really trying to get my form down again and get the weight on my heels...

That circuit had my sweating pretty good, lol. The SLDL's were a bit harder than I expected, probably because I'm not used to doing that speed work, so I will probably stay at that weight next week. Everything else I will bump up in weight.

I put in a max of 550 and projected max of 600, so it is kind of ambitious, but since I've hit 600 before I think I can keep up with the progression. Hoping with enough food and rest, and not killing myself on the supplemental work, I can keep up with it.

Downside is that scott and dave were doing totally different stuff today(deloading), so I was kind of by myself, which isn't as fun.

[PhreEkGarden]

7-26-10 Bench


Flat BB Bench
6x135
3x185
10x225
10x225

Neutral-Grip DB Floor Press
6x110
8x100

Incline DB Flys
10x40
10x50
15x30

Straight-Bar Pushdowns
30x100

*Superset
1-Arm Cable Wrist Curls / Standing Machine Calves
5 sets of 30 reps each...... LOTS OF PUMP


Thats all today... still hard, but nothing too heavy. Back to heavy next week.

Edit: I didn't post it but I did do another accessory day last friday, and did a couple sets of really high db press, some light shoulders etc, and ive done some of the rehab exercises the ezy posted a video of. Shoulder felt really good today.

[Rog447]

That circuit the other day looked brutal!

[PhreEkGarden]

7-28-10 Phillipi/Coan Deadlift Week 2 of 10


Conventional Deadlifts
6x135
3x225
2x315
1x405
2x480
*Speed work (60-90 sec rest between sets)
8x3x390

*Circuit 3 sets 8 reps (~90 sec rest between exercises.. couple min between circuits)
Stiff-Legged Deadlifts
225, 235, 235
Bent-Over Rows
195, 195, 185
Neutral-Grip Pulldowns
140, 140, 140
Good-Mornings
155, 155


Week 2 done. Wasn't too bad... 510 next week, that's gonna start gettin pretty heavy, then 540 the following is going to be a grinder I'm sure. That speed work is what was killin me.

[PhreEkGarden]

That circuit the other day looked brutal!

Did another one for ya! lol. 2 more weeks of the circuits then they will change to regular sets.

[BluntD]

Week 2 done. Wasn't too bad... 510 next week, that's gonna start gettin pretty heavy, then 540 the following is going to be a grinder I'm sure.

Man, I'm glad mine doesn't call for jumps like that, lol. Only 505 and then 515 for me.

[PhreEkGarden]

Man, I'm glad mine doesn't call for jumps like that, lol. Only 505 and then 515 for me.

Lol, yeah.. they are pretty big jumps. My max and projected max are 550 and 600 though, so a 50 lb increase is a lot. I'm just hoping I can keep up with it since I've done 600 before. I'm going to make sure I start eating more again these next few weeks. I weighed myself yesterday before I started and I was actually down 3-4 lbs from the previous week. Goal right now is to maintain or put on a little weight... losing some sure as hell is not going to help me get through this program.


I've video'd both of my heavy sets this week and last so far. I'm going to try to video every week and then make a 10 week clip of it... I think it would be pretty cool.