Jstamp's Powerlifting/Bodybuilding Log

[Jstamp]

Squat Day

Full Squats
320
5x5

3/4 Box Squats
365
5x5

Half Squats
405
5x5

Quarter Squats
595
5x5

More Full Squats
280
5x5

[Jstamp]

Bench Day

Full Bench Press
250
5x4

3/4 Bench
260x5
260x5
260x4
260x4
260x4

Half Bench
265x3
265x4
265x4
265x4
265x4

Quarter Bench
285
5x5

More Full Bench Press
225x4
225x4
225x4
225x3
225x4

[Jstamp]

Deadlift Day

Deficit Deadlifts
385
5x5

Reg. Deadlifts
425
5x5

Half Deadlifts - form was breaking down so I lowered the weight
455x3
425x5
425x5
425x5
425x5

Quarter Deadlifts
600
5x5

More Full Deadlifts
410x4
410x5
410x5
410x5
410x5

[Jstamp]

Rest Day

Working on my bench form. I'm watching videos of different powerlifting styles and trying them out

[Jstamp]

Squat Day

Full Squats
325
5x3

3/4 Box Squats
370
5x3

Half Squats
410
5x3

Quarter Squats
600
5x5

More Full Squats
285

Squats felt extra heavy today but I was still able to up all lifts by 5 pounds

[Jstamp]

Bench Day

Full Bench Press
250
5x5

3/4 Bench
260x4
260x4
260x3
260x4
260x4

Half Bench
265x2
265x2
265x3
265x3
265x4

Quarter Bench
290x5
290x5
290x4
290x4
290x4

More Full Bench Press
225x4
225x4
225x4+1
225x3+1
225x3+1

I lowered my carbs recently and it really affected my workout today. I was fatiguing faster so I increased my rest time for some of my sets. On the last few sets I took a long break and forced out an extra rep. But my workout felt really good today. My muscles were screaming

[Jstamp]

Deadlift Day

Deficit Deadlifts
390
5x5

Reg. Deadlifts
430
5x5

Half Deadlifts
455
5x3

Quarter Deadlifts
605
5x5

More Full Deadlifts
415
5x5

[Jstamp]

Squat Day

Full Squats
325
5x5

3/4 Box Squats
370
5x5

Half Squats
410
5x5

Quarter Squats
605
5x5

More Full Squats
295
5x5

Great workout. For the past few months I've been pausing all my reps for everything but I've decided to only pause my full bench from now on, since I have to pause it in competition. Looking back at my old workouts when I was the strongest I didn't pause anything

[Jstamp]

Bench Day

Full Bench Press
255
5x3

3/4 Bench
260
5x3

Half Bench
265x4
265x3
265x3
265x3
265x3

Quarter Bench
290x3
290x4
290x4
290x4
290x4

More Full Bench Press
225
5x4

I tried out different powerlifting forms today but most of them did not feel good and my strength went down. So I just went back to my old form which feels much stronger

[Jstamp]

Deadlift Day

Deficit Deadlifts
395
5x5

Reg. Deadlifts
435
5x3

Half Deadlifts
455
5x5

Quarter Deadlifts
615
5x5

More Full Deadlifts
420
5x5

Currently my deficits are about 3". Now that I'm getting leaner, at the bottom of the lift my belt keeps pinching an artery/vein that crosses my hip bone which has turned into a tender lump. Next deadlift day I'm going to try just a 1" deficit to see if it still happens. If so, no more deficits for me

[Jstamp]

Off day

The lump on my hip bone is now a bruise. Hopefully it will heal before tomorrow or squats are gonna suck

[pastorpritch]

Great lifts lately man
Sorry to hear about the hip but at least it looks like it is getting better
Hope the squats end up going well for ya tomorrow

[Jstamp]

Great lifts lately man
Sorry to hear about the hip but at least it looks like it is getting better
Hope the squats end up going well for ya tomorrow

No pain today! Squats went great

[Jstamp]

Squat Day

Full Squats
330
5x5

3/4 Box Squats
375
5x5

Half Squats
415
5x5

Quarter Squats
615
5x5

More Full Squats
300x5
300x5
300x5
300x3
300x3

I got 5 reps every set except the last 2. My legs were just too fatigued. I'm sure it's from my diet because I'm eating less carbs. Each week I've increased my protein and fat a little bit and decreased my carbs while keeping calories the same. I'm currently at:

3500 calories
40%P 350g
45%F 175g
15%C 131g

[Jstamp]

I'm taking a break from logging. It's not fun now that I never hit PR's anymore. I'll be back when my strength is back.

[adamsz]

I'm taking a break from logging. It's not fun now that I never hit PR's anymore. I'll be back when my strength is back.

I know that feel man. I still read all your workouts, just don't comment on em too much unfortunately.

Looks like the training has been going decent, although it seems like once you added in the partial ROM variations your numbers on the main compounds seemed to drop?

Anyways, keep in touch, you can find me on ******** if you want (shoot me a PM).

Keep training hard buddy. We're gonna kill it at the WCO next year.

[Jstamp]

I’m back to bodybuilding and back to bulking. I’ll also be recording everyday and posting on YouTube https://youtube.com/@JoeyStampke and Instagram https://www.instagram.com/joeystampke

5,000+ Calorie Bulk Progress


End of cut: 175.2, 1800 cals

7 weeks off

Start of Bulk: 184.7, 3500 cals

5,000+ calories for the last 26 days

54 total days of bulking: 195.4, 5,500 cals

I’ve decided to focus mainly on bodybuilding while still incorporating strongman and powerlifting for fun.

Earlier this year I wanted to get absolutely shredded and I dieted down to a super lean and depleted 175.2 pounds but unfortunately I dieted too hard, losing a lot of muscle and developed some health issues. I thought I still had Bodyfat to lose but it turns out it was just water retention. You know on Alone when contestants get medically pulled for being unhealthily lean? Yeah, that’s what happened to me. I’m all good now but under medical advice I ended up taking 7 weeks off from the gym to recover.

Now I’m focusing on building back all the muscle and strength I lost. I haven’t done a dedicated bulk since 2011 when I tracked my progress on the bodybuilding.com forum.

I’ve been holding myself back cutting weight multiple times per year. I’m already making big gains by giving my body what it needs to grow! Eat big, lift big, get big!