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  1. #1
    Registered User pshickey's Avatar
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    The Goal: 2012 USPA West Coast Open. Wendler 5/3/1 + Striated Glutes + Food Porn!

    About me:
    Male
    30 years old
    5’3’’
    128 lbs

    Just did my first natural bodybuilding show 6 weeks ago and I have another in 3 weeks, but after that it’s time to get strong and grow! I’ve been training seriously for about 1 year (technically since high school, but half assed and never followed any routine). Although I consider myself more of a bodybuilder, I’m posting in this section because I have my first powerlifting meet in 7 months, the 2012 USPA West Coast Open (super pumped about it!). Hopefully I’ll have enough time to build up my big 3 lifts to get a respectable total for my size (as of right now I could do 800 in the gym). I’m guessing I’ll be around 140 lbs by contest time and I plan to drop water weight and compete in the 132 class. Not too concerned with how I place or what I lift, just doing it because I enjoy powerlifting and want to support the sport. I have a few goals in mind, but I want to get some solid lifting in where I’m focusing on strength before I set meet goals. I’m still reverse dieting and very low bodyfat, but I should be back close to maintenance or in a slight surplus in 8-10 weeks. I haven’t let this stop my progress in the gym though! I was setting PR’s less than a month before my first contest and just tied my 1RM squat a few weeks ago. My main goal will be staying lean and always making progress in the gym (I’m in it for the long haul). Now on to the log! I just completed my first week of Wendler 5/3/1 and I can’t wait to put some work in.


    Starting 1RM (90%)
    Bench: 205 (185)
    Deadlift: 320 (290)
    Military: 130 (115)
    Squat: 260 (235)

    Week 1
    3 sets, 5 reps
    65%, 75%, 85%

    Day 1: Bench
    120x5
    140x5
    155x14

    Day 2: Deadlift
    190x5
    220x5
    245x20 (figured 20 was enough lol)

    Day 3: Military
    75x5
    85x5
    100x9

    Day 4: Squat
    155x5
    175x5
    200x10 (proly could have squeezed out a few more)


    My thoughts? Loving the program so far! Started my lifts light and I'm spending way less time in the gym. I was previously doing Layne Norton’s PHAT routine (so 2 days out of the week I would focus on 1-5 reps and heavy weight), the volume was getting to me though. I'm doing 2-4 accessory movements focusing more on bodybuilding just for the next few weeks, then goal will be strength. I just went cold turkey on my lifting straps, already noticing my grip strength improving. I’ve never used a powerlifting belt, so I ordered one earlier this week along with some lifting chalk. I may get some squat shoes in the future, but my Asics work for now.

    Here’s a squat video, so you guys can make fun of me (or help with my form). I’ll get some good videos of all my lifts in the near future. (my bench kinda sucks!). I want this journal to be helpful and fun, so I’ll post up some food porn pics as well... Enjoy!

    Patrick



    Chicken
    Broccoli
    Spinach
    Red onion
    Green pepper
    Pineapple
    Walden farms alfredo sauce
    Boboli whole wheat crust
    Just add garlic salt and frank's red hot to taste!



    Skinny cow mint ice cream sammich
    Strawberry banana whey sludge
    Almonds
    Frozen blueberries



    Dave's killer bread (powerseed)
    Adam's natural crunchy peanut butter
    Frozen strawberries/bananas
    Walden farms pancake syrup
    My favorite dessert (toasted is best) and it's AMAZING!

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  2. #2
    Registered User TheNaturalOak's Avatar
    Join Date: May 2010
    Age: 31
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    Off to a great start

    I usually dont venture in these parts but sub'd
    Visit My Current Log -> http://forum.bodybuilding.com/showthread.php?t=144888731
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  3. #3
    Registered User pshickey's Avatar
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    Week 2
    3 sets, 3 reps
    70%, 80%, 90%

    Day 1: Bench
    130x3
    150x3
    165x11 (was grinding 12, but my spotter grabbed it even thoguh I told him I had it)

    I went into the workout wanting 12 on my last set, but I was really trying to focus on my bench form more than anything. I watched a bunch of YouTube videos of Dave Tate teaching some guys how to bench, his 6 week cure video, and 5 things not to do video all morning. I was focusing on staying tight and trying to be as stable as possible. I really like this type of bench because I can slide the bar out without having to lift up. Only thing I could really notice was it didn't look like I was getting any kind of leg drive. Also maybe my wrists were "slightly" tilted back, but I'm not sure if that was just the angle of the camera or not, felt like I was keeping my wrist and elbows all lined up and straight.

    On another note I crushed my accessory movements from last week! I was up in weight and reps. Did 5 sets of DB rows, 5 sets of incline DB bench press, and 5 sets of weighted rack chins.

    Critique video below!

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  4. #4
    Registered User pshickey's Avatar
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    Week 2
    3 sets, 3 reps
    70%, 80%, 90%

    Day 2: Deadlift
    205x3
    230x3
    260x18 (pretty easy)

    May have started too light on guesstimating my deadlift max lol. This is without lifting straps though!

    Also got some stuff in the mail that may help...



    Here is my normal post workout meal...

    Sweet potatoes
    Chicken tenderloins
    Broccoli
    Brussels spouts
    Almonds
    Walden farms bacon ranch sauce
    Frank's red hot sauce!

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  5. #5
    Registered User pshickey's Avatar
    Join Date: May 2011
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    pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000)
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    Rest Day!

    Guess I'll do some HIIT...



    Breakfast, definitely my favorite meal of the day...

    Oats
    Blueberries
    And a dash of cinnamon and splenda

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  6. #6
    Registered User pshickey's Avatar
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    pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000)
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    Week 2
    Bodyweight - Mid 128's
    Bodyfat% - Glutes still striated

    Day 3: Military
    80x3
    90x3
    105x6.5 (Haha almost had that last one!)

    Day 4: Squat
    165x3
    190x3
    210x11 (Had more, but kinda paused on the last one and lost focus)

    Every day this week I upped a little weight on my accessory movements, so I was pretty happy about that, grip is definitely improving a lot. I'm now 2 weeks out from my next bodybuilding show leaner and stronger than I have ever been! I'm making a trip to Oregon tomorrow to workout with a powerlifting team also, pretty excited and can't wait to learn.
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  7. #7
    Registered User TheNaturalOak's Avatar
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    Age: 31
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    TheNaturalOak is just really nice. (+1000) TheNaturalOak is just really nice. (+1000) TheNaturalOak is just really nice. (+1000) TheNaturalOak is just really nice. (+1000) TheNaturalOak is just really nice. (+1000) TheNaturalOak is just really nice. (+1000) TheNaturalOak is just really nice. (+1000) TheNaturalOak is just really nice. (+1000) TheNaturalOak is just really nice. (+1000) TheNaturalOak is just really nice. (+1000) TheNaturalOak is just really nice. (+1000)
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    very nice... and yea ur calves look shredded in ur bench video

    post up some mandatorys
    Visit My Current Log -> http://forum.bodybuilding.com/showthread.php?t=144888731
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  8. #8
    Registered User pshickey's Avatar
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    Week 3
    5/3/1+
    Bodyweight: Mid 129's (due to less volume in the gym I'm guessing)

    Day 1: Bench
    140x5
    155x3
    175x10 (felt good benching today, but can I get a decent spotter that listens for once?)

    Day 2: Deadlift
    220x5
    245x3
    275x15 (got bored, decided to stop there, definitely started DL max too low)

    Added a little on all my accessory movements again. I'm 10 days out from my BB show and I'll be front loading, so I'm dropping carbs slightly the next 2 days and then walking them up to my high carb day on Monday just like my last show. I'll still be lifting heavy Thursday and Friday, then deload is next week, so it will all work out perfect. I'll post up a few pictures along the way, maybe even try and get a decent posing video up as well. After that it's game on, 26 weeks to get strong!
    Last edited by pshickey; 05-23-2012 at 03:12 PM.
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  9. #9
    Registered User pshickey's Avatar
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    pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000)
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    Week 3
    Bodyweight 129's
    5/3/1+
    75%, 85%, 95%

    Day 3: Military
    85x5
    100x3
    110x7 (was pretty happy with this one!)

    Day 4: Squat
    175x5
    200x3
    225x8 (PR 8 days out? Sure why not)

    Again I increased all my accessory lifts, have made progress every week. Looking forward to this deload! Bodybuilding show is this coming Saturday and Sunday morning breakfast will be amazing lol (no post show binge).

    Frozen bananas
    Peanut butter
    Walden farms chocolate syrup

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  10. #10
    Registered User pshickey's Avatar
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    Month 2 on Wendler 5/3/1! Had my deload last week, which worked out perfect since I also competed in my second bodybuilding show lol. Ended up winning the novice under 6ft class and also the novice overall, got 4th place in the open division (need more size! grrr). Anyways now that my show is out of the way it's time to get strong!!! Already started this week off great setting a huge PR of 160x16 on bench press, weight is around 130's? Not real sure since I'm only weighing once a week now. Going for a super slow gain and as long as my lifts keep going up I'm cool with it. I moved my max on dealift up 15lbs instead of the recommended 10lbs, due to the fact I'm able to pull 15-20 reps on the last sets and I only stop there because I'm bored lol. My grip since I stopped using straps has sky rocketed! Will probably retest my DL here shortly, but I have a good 6 months until the powerlifting meet, so I'm not too worried right now.

    Week 1
    3 sets, 5 reps
    65%, 75%, 85%

    Day 1: Bench
    125x5
    145x5
    160x16 (2 days post contest? WTF lol...)

    Day 2: Deadlift
    200x5
    230x5
    260x15 (seriously too easy)

    Here are a couple pics of me after prejudging and some food porn! See you can be lean and still make progress in the gym!







    Typical bowl of cereal
    Peanut butter cheerios
    Almonds
    Vanilla whey
    Strawberries
    Walden farms chocolate syrup



    This was my post show cheat meal lol, no macros were counted
    Oats with cinnamon
    Fruit bowl (bananas, blueberries, and strawberries) with whey sludge!
    Topped with fat free shipped cream



    Oh and I also had a whole pint of Ben and Jerry's peanut butter banana greek yogurt!

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  11. #11
    Registered User pshickey's Avatar
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    pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000)
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    Day 3: Military
    80x5
    90x5
    100x10

    Day 4: Squat
    160x5
    185x5
    210x12
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  12. #12
    Registered User pshickey's Avatar
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    pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000) pshickey is just really nice. (+1000)
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    Week 2
    3 sets, 3 reps
    Bodyweight: 131's

    Day 1: Bench
    135x3
    150x3
    170x13.5 (couldn't quite get the last one on my own lol)

    Day 2: Deadlift
    215x3
    245x3
    275x15 (still too easy)

    I'm really happy with how my bench is coming along, huge gains from my first month (more food has probably helped lol) it's my weakest lift and I really need to gain upper body size to match my legs. Still not even close to pushing myself on deadlifts, and squats still able to rep out 8-12 with almost any weight. So I have some rough goals in mind for my meet in December, I'm thinking a 1,000lbs total @ 132lbs would be something decent to shoot for. I'd be happy with getting any 3 lifts up on the board, but individual lifts if I could get 400+ dealift, 300+ squat, and 250 bench I'd be super happy.

    Had this last night and I'd highly recommend it! If you like a nice hoppy beer that isn't too bitter and goes down smooth, give this a try. Great flavor.

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  13. #13
    Registered User TheNaturalOak's Avatar
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    Glad to see things moving along.

    Funny thing is, I didnt realize I was familiar to who "you" are. I saw ur updated pics and it hit me, I remember you posting in the contest prep section a couple weeks before your comp! haha awesome. Your condition was through the roof. Crazy legs etc

    Im on my 2nd week of 5/3/1 myself and loooving it
    I too played safe and repping my shiiit out

    brb 1st week hitting 280x15 on squats, second week hitting 295x13 squats
    1st week hitting 215x10 bench, second week hitting 225x10 on bench (that bench was due to mass amounts of food I ate on vacation lol but still!)

    keep it up m8 and gratz on bb'ing comp numero dose!
    Visit My Current Log -> http://forum.bodybuilding.com/showthread.php?t=144888731
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  14. #14
    Registered User pshickey's Avatar
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    pshickey is offline
    Originally Posted by TheNaturalOak View Post
    Glad to see things moving along.

    Funny thing is, I didnt realize I was familiar to who "you" are. I saw ur updated pics and it hit me, I remember you posting in the contest prep section a couple weeks before your comp! haha awesome. Your condition was through the roof. Crazy legs etc

    Im on my 2nd week of 5/3/1 myself and loooving it
    I too played safe and repping my shiiit out

    brb 1st week hitting 280x15 on squats, second week hitting 295x13 squats
    1st week hitting 215x10 bench, second week hitting 225x10 on bench (that bench was due to mass amounts of food I ate on vacation lol but still!)

    keep it up m8 and gratz on bb'ing comp numero dose!
    Thanks! I may be adding more accessory work in next month, want to make sure I'm hitting everything twice a week pretty well. Definitely loving 5/3/1 though.

    Day 3: Military
    85x3
    95x3
    110x8 (1 rep PR)

    Day 4: Squat
    170x3
    195x3
    220x10 (really happy with this)

    Holy crap this fruit bowl was amazing!

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  15. #15
    Registered User pshickey's Avatar
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    Week 3
    5/3/1+
    Bodyweight 131's

    Day 1: Bench
    145x5
    160x3
    180x10 (I did 11, but my spotter touched the bar. He said he didn't help, but eh)

    Day 2: Deadlift
    230x5
    260x3
    290x5 (could have easily done more, but decided to stop and go heavy!)
    325x1 (piece of cake)
    335x1 (went up without too much difficulty, decided that was good for now)

    Haven't started using my belt yet, but I'll eventually get that incorporated on my heavy lifts. Still amazed how strong my grip has become since I stopped using straps!
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  16. #16
    Registered User pshickey's Avatar
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    Bodyweight was 131.8 this morning! Been in the 131's all month, that's a good thing lol. Probably won't have to cut much water at all for the meet, but after that I want to get to around 155-160 lbs by end October 2013 which is when I'll start cutting for my next bodybuilding shows. Hoping to step on stage around 140 lbs and leaner than before.

    Macros:
    280g carbs (upped it 15g more this week! Probably still slightly under maintenance, been dieting 34 weeks now)
    170g protein
    60g fat
    45g Fiber (usually between 40-50g)

    Day 3: Military Press
    90x5
    100x3
    115x5 (wanted more, but was trying a closer grip, so it was a little harder than I'm used to)

    Day 4: Squat
    185x5
    210x3
    235x7 (was hoping for 8, but still a PR, so I'm happy with it)
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  17. #17
    Registered User pshickey's Avatar
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    Haven't updated in a while...

    Bodyweight 134.0

    Maxed out this week
    Squat: 300
    Deadlift: 340 (horrible, should be more)
    Bench: 230

    Either doing Smolov leading up to my meet or a custom DUP program.
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