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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05-13-2012, 03:06 PM #1
The Goal: 2012 USPA West Coast Open. Wendler 5/3/1 + Striated Glutes + Food Porn!
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05-13-2012, 06:13 PM #2
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05-14-2012, 04:12 PM #3
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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05-15-2012, 04:32 PM #4
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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05-16-2012, 02:46 PM #5
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05-18-2012, 09:53 PM #6
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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05-22-2012, 09:00 PM #7
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05-23-2012, 02:45 PM #8
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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05-25-2012, 04:35 PM #9
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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06-06-2012, 04:07 PM #10
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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06-09-2012, 09:36 PM #11
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06-13-2012, 03:05 PM #12
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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06-13-2012, 06:42 PM #13
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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06-17-2012, 07:54 AM #14
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06-20-2012, 04:47 PM #15
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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06-23-2012, 12:53 PM #16
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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08-16-2012, 06:51 PM #17
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