BIGLARGE: Raw Powerlifting Log

[BigLarge]

Start of a new year... start of some new powerlifting routines... figured why not start a log?

A little background on me: Did bodybuilding for about 8 years and liked it alot, but felt that I had alot of "dumb muscle." Wanted to feel like an athlete again, so I switched to powerlifting about a year ago. A few weeks ago I finished a cut from 245 lbs down to 218lbs. Currently sitting around 220-222lbs. My first powerlifing meet is with the AAPF in March 2011.

Current best gym lifts: 440/330/500lbs


Have been doing Westside for the last 6 months. I like it alot; however, i'm the only one in my gym or surounding area that even knows what westside is. Its been a little difficult identifying and targeting my week points.

Current focus is on deadlifting and benchpress. So 5 weeks ago I started doing the Mag/Ort dead lift routine with a 505lb starting dead lift. I also started Smolov Jr for bench press this week These seem to be very popular routines, so I thought my log could benefit those interested in them.

[BigLarge]

Going to post a few weeks back on my Mag/Ort deadlift workouts.

Week 1:

355lbs 4x4
405lbs 2x2 (belt)
355lbs 1x8 (TnG, brutal hard)

Week 2:

355lbs 4x4
405lbs 1x2 (belt)
455lbs 1x2 (belt) (tough, but finished them)
355lbs 1x10 (belt, TnG, very hard)

Week 3:

365lbs 4x4 (easier than last week, feelin good)
415lbs 1x2 (belt)(slow but solid)
465lbs 1x2 (belt)(very slow, very hard)
365lbs 1x10 (belt) (super hard, hurt like a ****)

Week 4: Deload, did some squats, worked up to 405 x 1. I squat OLY style, so this wasnt stressfull on my hams or lower back.

[BigLarge]

Week 5 of Mag/Ort DL routine. Start of Smolov JR for Bench.

Deadlift:

365lbs 4x4 (super easy, super fast)
415lbs 1x2 (belt)(felt even easier than last 4 sets)
465lbs 1x2(belt)(this set was a JOKE!)
365lbs 1x12 (no belt this time)

Bench: Smolov JR Week 1, Workout 1

225lbs 6x6 (all paused)

Rear Delts:

Several sets of band pull-aparts



Very encouraged by this weeks deadlifting. This was the same weights as Week 3 (as planned) but it felt like it was 50lbs lighter. I felt I could do 5-6 reps at 465lbs I can say without a doubt that I am stronger than I was 5 weeks ago.

Bench felt good. Not terribly hard or taxing.

[BigLarge]

Smolov JR Week 1, Workout 2

Bench: 245lbs 7 x 5 (all paused)

Chest Supported Rows: 3 Sets of 10
Band Pull Aparts: 3 sets
Some light bicep work


Wasnt feeling sore from Mondays bench, and this workout felt fine. I actually felt that my rep speed was getting better with every set (and so did my spotter). I attribute this to "getting in a good grove" and just overall practice on bench that I was lacking.

5 hours later and I feel like I just completed a Chest day back when I used to bodybuild. I feel like my upper body got hit by a truck!! Havent done this kind of repetition work in a LONG time.

[BigLarge]

Smolov Jr Bench; Week 1 Workout 3

260lbs, 8 x 4 (all paused)


Also did some DE-ish squats
225lbs 4x2
265lbs 4x2


Squats are taking a back seat right now to bench and deadlifts, but still want to do some weekly light speed work to keep my form in check.

I wasnt sore yesterday or today from Wednesdays bench workout, which surprised me. Sets 1 and 2 felt slow and hard. After that, my speed and confidence picked up with every set. Workout was hard, but at no point did I have any doubts that the workout would not be completed.

Tomorrow will be interesting... 275lbs 10 x 3

[BigLarge]

Smolov Jr Bench; Week 1 Workout 4

275lbs 10 x 3 (paused)


Felt sore from yesterdays workout, but didnt feel like it limited me too much. Was rushed 'cause the gym was closing early.... Did all warmups and work sets in 50 minutes. This was def the most challenging workout so far of Smolov Jr, but the weights really didnt begin to feel heavy until the 8th set.

Got home and iced my shoulders, pec tie-ins, and elbows.... now eating non stop

[BigLarge]

Week 6 Mag/Ort deadlift

375lbs 4x4
425lbs 1x2 (belt)
475lbs 1x2 (belt)
375lbs 1x12

Wasnt feeling "on" today, lower back was a little tight, a little unmotivated. I'm not sure if this is because I started Smolov JR bench last week or if its nothing. Whatever, after 5 work sets i still hit 95% of my 1RM for 2 reps, and I felt I had a little more in the tank. Def improving quickly using this routine. The 375bs x 12 kicked my butt. Ran outa time and had to get to work.


8 hrs later....


Smolov JR Bench; Week 2, Workout 4

235lbs 6x6 (paused)

3 sets of rear delts
some rotator cuff work
/done


The work sets were not terribly difficult. I'm really surprised at how good/recovered my chest and shoulders feel. A little tightness, but nothing to complain about. Granted, i'm just a little over 1/3 done... we'll see how the rest of the week goes. Weighed 222lbs tonight. Thats +3-4 lbs in the last several weeks (recently cut from 245lbs). Not sure if this is fat/muscle/water or just because i've ate about 5K calories more than normal in the last 48 hrs. Really want to keep my weight in check, so i'll prob do some light intensity cardio tomorrow on my day off.

[BigLarge]

Smolov JR Bench; Week 2 Workout 6

255lbs 7 x 5 (paused)


Pendlay Rows
135lbs 2 x 10
155lbs 1 x 10
175lbs 1 x 10

Some light curlz to keep my gunz huge


I think my body is getting used to the volume. Chest/shoulders/tri's were sore at all from Monday (but monday was easy, too....). Only set that became slightly difficult was Set 7, but there was no doubt in my mind I would get it.

First time doing Pendlay Rows. Liked them alot, and the weights I used were easy on my upper back, but were hard on my lower back. Didnt feel feel the soreness from Mondays deadlifts until this.


Friday will be bench 270lbs 8 x 4

[BigLarge]

Smolov Jr Bench; Week 2 Workout 7


270lbs 8 x 4 (paused)

rear delts 4x12


Each day I goto the gym to bench i think "how on earth am i gonna handle this much volume?" Yet each time I complete the workout will only moderate difficulty and only minor soreness follows. This routine is showing me how much work my body can really handle.

I anticipate tomorrows workout will be the most difficult yet.

[BigLarge]

Smolov Jr Bench; Week 2 Workout 8

285lbs 10 x 3 (paused)

3 sets of rotator cuff work
3 sets of rear delts



As I anticipated, todays workout was the most challenging yet. Was feeling some sorness in my pec tie-ins from yesterdays workout. I've struggled in the past with a very slow decent to my chest, which saps some strength/power. Ive greatly improved this, but today I was sore enough that I didnt have the confidence with a quick drop to my chest. By set 7 the last rep was a grinder. 8,9, and 10 were all very challenging. All of this repetition is greatly improving my form. Some sets were easier than others because I would inadvertently change where the bar rested, and when I flared my elbows. Its been a great learning experience.

285lbs is 87% of my 1rm... and I did 30 reps of it today on my 4th bench workout this week.

This is insanity.


I'm hoping that all this benching wont affect my Mag/Ort DL program, which is going very very well. I'm supposed to hit 97% of my 1rm on DL on my 6th set in 2 days.

[benchtochest]

in and subbed.

Do you have a spreadsheet of those two programs?

[BigLarge]

I do, but I cannot remember where I found them!

[BigLarge]

Week 7 Mag/Ort Deadlift

warmups:
135x5
225x5
315x3

work sets:
385lbs 4x4
435lbs 1x2 (belt)
485lbs 1x2 (belt) (97% of 1RM)
385lbs 1x13 (+10lbs from last week, +1 rep!)

Smolov Jr Bench; Week 3 Workout 9

warmups:
barx15
135x8
185x5

work sets:
240lbs 6x6 (paused)(easy)



Todays workout completely destroyed me. Took a solid 2 hours. Stomach was bothering me, so I took some extra time between sets hoping that it would settle down (i think the milk at breakfast screwed me up). Wasnt feeling terribly confident today, Smolov JR Bench is wearing me down and I can feel it. I've been eating like a horse trying to recover. Unfortunately i've gained 5lbs in the last 2 weeks 'cause ive been eating so much. Fortunately next week is a break from deadlifting so I can recover.

The 435lb x 2 went up slow, I was worried I wouldnt get 485.... but its amazing how much some pure adrenaline and aggression can help on deads. I put on some Breaking Benjamin, blocked out the rubber neckers and just attacked it. Was very hard, but I had a little more in the tank.

[benchtochest]

13 reps on dead? :O after all those sets :O

[BigLarge]

13 reps on dead? :O after all those sets :O

Yeah, it was terrible. Glutes were on fire. Next time I do this program im considering making these deficit deadlifts to make 'em harder!

[BigLarge]

Smolov Jr Bench; Week 3 Workout 9

260lbs 7 x 5 (paused)

BW pullups 5 x 5



So today I get to the gym and im feeling a little soreness in my left, lower, outer pec before I even begin my warmups. Slightly concerning. No visible bruising, and touching/pushing on it doesnt cause any more pain... Warmups feel fine, but my first set felt slightly uncomfortable. Not enough that I couldnt do weight, but I felt I had to "hold my self back" in fear of aggravating it. I narrowed my grip about 2 inches, and this helped... But I still was cautious on my reps.

Only 2 more workouts left on Smolov JR and its possible I have a slight chest strain. Dunno what else it could be. I've never felt "soreness" in this part of my pec before.


WTF do I do NOW.

[benchtochest]

Smolov Jr Bench; Week 3 Workout 9

260lbs 7 x 5 (paused)

BW pullups 5 x 5



So today I get to the gym and im feeling a little soreness in my left, lower, outer pec before I even begin my warmups. Slightly concerning. No visible bruising, and touching/pushing on it doesnt cause any more pain... Warmups feel fine, but my first set felt slightly uncomfortable. Not enough that I couldnt do weight, but I felt I had to "hold my self back" in fear of aggravating it. I narrowed my grip about 2 inches, and this helped... But I still was cautious on my reps.

Only 2 more workouts left on Smolov JR and its possible I have a slight chest strain. Dunno what else it could be. I've never felt "soreness" in this part of my pec before.


WTF do I do NOW.

if its really bad maybe consider dealoding next week :S

[BigLarge]

Smolov JR Bench; Week 3 Workout 11

barx20
135x8
185x4
225x3
255x1

275x4 x8 (paused)

4 sets of rear delts



DE-ish squats

135x5
175x2

225x2x4
235x2x4


I spent the last 48 hours icing my chest and taking ibuprofen. Chest felt much better today, but still didnt feel 100%. Strength and power was there, just felt a little slow and controlled.

[BigLarge]

Smolov JR Bench; Week 3 Workout 12 LAST DAY!

Bench:

barx20
95x8
135x5
185x4
225x3
255x1

290x3x10 (paused)

Pendlay Rows:

135x8
155x8
175x8
195x8


4 sets of rear delts, superset with 4 sets curls


I spent the the last 24 hours icing my chest and shoulders plus taking ibuprofen (and eating like a horse). Today was the most sore i've been yet. Chest was a little funny feeling going into the workout, but felt great during the work sets.

The first 7 sets were not difficult, i really didnt even begin to struggle until the the 8th set; tho the 9th and 10th sets were grinders.

Not sure yet about strength gains, but my chest and triceps are notably bigger. Matter of fact, my arms measured 18.5" cold, and they are generally 18" even.


Now I just have to figure out the best way to deload, how much time to take off, and how many days I should wait until I test my new (and hopefully higher) max.

[BigLarge]

Squats:

bw x 10
135 x 8
185 x 5
225 x 3
275 x 2
315 x 2
350 x 2
385 x 2 x 2



This is my de-load week (starting tomorrow) from Smolov JR and scheduled "break" in Week 8 from Mag/Ort DL program. ME Squats have taken a back seat to DLin and Bench, so I figured today would be a good day to work up to some heavier weights.

I wouldnt consider the 385x2x2 to be max effort, def had some more in the tank. It was nice to see that my squat strength hasnt gone down by NOT squatting heavy on the Mag/Ort DL program.... I've only gone above 60% twice in the last 8 weeks, and maybe only had 3-4 squat sessions. Confident that I can still hit 430+

Plan on doing some doubles around 60% on bench wednesday... then test a new 1RM either Friday or Saturday. If I dont hit 340+ I might just quit benching

Side note I confirmed today my first PL competition. March 20th 2011 with the AAPF 1300 @ 220 Raw is the goal!

[BigLarge]

Deload


Bench
barx20
95x10
135x5
165x5
185x3

lat pulldowns x 10 x 5

rear delts x 3

treadmill x 20min



Hate deload workouts. Boring........

[BigLarge]

Smolov Jr Bench, 1RM Max Test

Going into this workout was def a little nervous for 2 reason. First, I forgot my APT Wrist Wraps at home (no time before work to go get 'em). I have wrist problems, they hurt with weights as light at 185 if they arent wrapped. When I attempted 335lbs (and failed) 2 months ago my left wrist gave out, unlocked, and i almost dumped the weight on my face. I was also nervous because, well, NOTHING has worked on my bench in years. I literally have been hovering in the 325-340lb (TnG) bench range since '07. As I previously stated, 5 weeks ago I managed 325lbs paused, and it was literally the toughest 1RM bench i've ever done.

Bench:

barx15
135x8
185x5
225x3
275x2

305x1
335x1 (10lb PR)
350x1 (25lb PR!!!!)

Excitement doesnt even begin to describe this. The 350lb bench was controlled, a solid 1-2 second pause, and pressed it slowly and smoothly all the way to lockout without hitting a single sticking point. Kept my butt on the bench too.

I honestly felt I was good for slightly more, possibly even as much as 365lbs if I would have skipped the 350 and went right to it. Unforunately, my workout partner had to work some OT and was unable to video the attempts.

25lb + gain on my bench with a 3 week program.

Now that I've determined I respond well to volume, i'm seriously considering Sheiko. But I still have 3 weeks left of Ort/Mag, so I dont want to start just yet.


ALSO, I got my birthday present in the mail today. 2011 Pendlay Do-Win WL shoes, Gray in color. They said to order .5 size down.... I wear a 13, and had a 12.5 ordered. But they were HUGE, have to return them and get an 11.5 I dont squat till next Friday, so hopefully they'll be here by then!

All in all, a great day

[benchtochest]

Holy **** dude!! 25 lb in 3 weeks :O

Im seriously considering Smolov jr right now :O

[BigLarge]

Holy **** dude!! 25 lb in 3 weeks :O

Im seriously considering Smolov jr right now :O

Yeah, I was actually very surprised. I was hoping for 10, maybe 15.

If you can devote 3 weeks of your life to the bench, food, and ice, then yeah, i'd recommend it

[benchtochest]

Yeah, I was actually very surprised. I was hoping for 10, maybe 15.

If you can devote 3 weeks of your life to the bench, food, and ice, then yeah, i'd recommend it

ill wait till i stop gaining then probly start smolov jr.

What kind of accessory should i do with it?

[BigLarge]

Week 9 Mag/Ort dead lift

foam roll, 5 min treadmill, stretching

dead lift warmups:
135x8
225x5
315x4

work sets:

385x4x4
435x2 (belt)
485x2 (belt)
390x12


After not deadlifting for 2 weeks (per the program design) I feel great. I've noticed this consistently through the program that I always feel strongest after 1 week no deadlifts. The 485x2 was quite tough, but there was a little more in the tank. After the 390x12 I felt like I had just been hit by a truck and was breathing like I just ran 5 miles. Maybe i'm just outa shape, or maybe this program really is that hard LOL.

Next week will be a top set of 500lb x2 (my PB is 500lbs). Def a little excited/nervous for that!

[BigLarge]

ill wait till i stop gaining then probly start smolov jr.

What kind of accessory should i do with it?

Probably a good idea. IMO Smolov JR should be a program to shock your body when you've exhausted all other options for increasing your bench.

Accesory work should be ZERO for chest, shoulders, and tri's. Only exception for this would be rear-delts every day you bench.

I would also do some medium intensity rows 1-2X per week (Pendlay Rows, DB Rows, or BB Rows).

[BigLarge]

DE/RE Upper

DE Bench

barx20
135x8
190x3x8

CG Bench

225x3
245x3
265x3

DB Shoulder Press

40x8
50x8
60x8
75x8
90x8

Dips

BWx8x2

1-arm DB Rows

60x8
70x8
80x8

Rear delts SS w/ Curls x 3


Was not feeling great today. Think im pretty beat up from yesterday. The DE Bench felt really good, but after that, had little motivation. Used to love CG Bench, but not anymore. Was impossible to keep my elbows from flaring and screwing up my perfected form (from Smolov).

I think i'll be ditching west side soon and switching to Sheiko; but the mag/ort DL program is going well and I want to complete it before I start a new program (2/3 more week) Unfortunately, 4 weeks after I complete Mag/Ort i'll be competing at my first PL program, so thats prob not enough time to start anything new.


what to do... what to do...

[BigLarge]

DE Lower

DE Squats

BWx10
135x8
185x4

235x4x2
245x4x2

275x2x5

Glute/Ham Raise

BWx5x2

GHR Situps

BWx12x3

lower back/hamstring stretching


Really beginning to dislike DE days... dont feel like they benefit me much anymore. Only reason im doing them right now is because I want to finish of my Mag/Ort DL routine and I dont feel like I'd have enough energy or recovery to squat heavy. Thought my lower back was completely recovered from Mondays DL workout, but I discovered I was wrong on my first set of 235. Lower back is def still tight.

Cant wait to get my Pendlay shoes in. Had to exchance the 12.5s for 11.5s... I could def feel the weight being transferred on my toes occasionally with these flat soled shoes.

Also weighted 225lbs today. Yikes. Thats +7lbs in the last 5 weeks, and I want to compete at 220lbs at my first PL competition in March. Gonna have to do some carb cycling soon.


Also am debating right now if I have enough time to run Smolov JR for Squats before my March 20th competition. Would be a great way to break in the new shoes

[BigLarge]

Bench Press (paused)

barx25
135x8
185x4
205x1

245x4x4
280x2
315x2
245x10

BTN Pull Downs SS w/ rowsx12x3

Shoulder Raisesx10x4

curls SS w/ rope pushdowsx10x3


Couldnt decide on what sort of routine to run for Bench. Just killing time basically until March when I start Sheiko.... so I decided to run the same reps/sets/percentages as I do with the Mag/Ort routine Be running that until my comp in on 3/20/11