From Bodybuilder to Powerlifter - A Quest for Strength

[demonwareltd]

As always when I'm starting something new in my life, I find logging it gives me a better sense of accountability and focus. Also, being new to powerlifting in general, this may serve a good forum for any questions that arise.

I started working out after college at about 22 years old. By 26 I was bitten by the bodybuilding bug thanks to Arnold's Encyclopedia. This Saturday will be my 3rd show since 2008. Hoping to win the Novice title, but wherever the chips fall I'm happy with my cut from 243 down to 195!

My plan is to use the 5/3/1 method for at least the first couple months, with good intentions of following the formula for an entire year if it works out for me and hope to watch my strength soar!

Will be heading into the gym the middle of next week to test my 1RM since I've been lifting relatively mid to high rep for the last 20 weeks.

Will post up my workout (along with plans for assistance exercises) and also my diet plan.

Time for a transformation of epic proportions. From a sculpted piece of eye candy, into a menacing, strong son of a bitch!!

- Stan

[demonwareltd]

Here is the first phase of my Wendler 5/3/1 routine that I'm following. The 1RM values in there are not accurate and will put in the real numbers after I test my lifts next week. So excited to get this started!



Uploaded with ImageShack.us

[demonwareltd]

Crap....been several years since I've been on here trying to embed images. Can you not still use imageshack anymore?

[demonwareltd]

Here is where I'll be starting my diet at. Coming off of my bbing competition diet that bottomed out at 2400 calories, I plan on increasing cals by 200 each week assuming I"m not gaining too fast. Once back up around 210, will level them off and try to figure out what a good maintenance would be before starting to eat above that.

Calories Protein Carbs Fat
Breakfast/pre-workout
2 scoop whey 220 48 6 3
1 cup oatmeal with splenda 300 10 54 8
1/2 cup blueberries 40 0 10 0.5
1 banana 105 1 27 0

Post Workout
2 Scoops Whey 220 48 6 3

Snack 1
1 scoop whey 110 24 3 1.5
23 almonds 160 6 6 14

Lunch
6 oz tuna or 6oz chicken breast 210 42 1 4.5
1 apple 80 0 34 0
Veggies 40 0 5 0

Snack 2
1 scoop whey 110 24 3 1.5
23 almonds 160 6 6 14
Fish Oil 9 0 0 1

Dinner
6 oz chicken/fish 210 42 1 4.5
1 cup brown rice or equiv. 218 4.5 45.5 1.5
Veggies 40 0 5 0

Bed Time Snack
2 cups FF Yogurt (plain) 200 22 30 0
23 almonds 160 6 6 14
Fish Oil 9 0 0 1


TOTALS 2601 283.5 248.5 72

[demonwareltd]

I had the weekend of my life this past weekend! Beat out 14 other competitor's to take home 1st in the Novice Tall class AND 1st in the Novice Open. Wasn't able to take the overall in either class, but greatly exceeded my expectations.

This was for the NABBA Keystone Classic bodybuilding championships. Needless to say motivation is high.

Heading back into the gym today to test my bench max, and if legs aren't too sore, deads or squats. Still on pace to start my program next week if not a few days sooner.

Time to excel at my next goal - to be a powerlifter!!

[demonwareltd]

Did get into the gym tonight to test my maxed on the core lifts. About what I expected coming off a bb show 2 days ago and being very depleted.

Bench Press: 245x3
Squat: 315x3
Deadlift: 375x3
Overhead Press: 135x2

Was very happy with deads since its the first time I've lifted without gloves and straps. Used chalk and thought I was gonna rip a hole in my hands but they will toughen up!

Going to rest at least until Wed before heading in for bench day. Want to make sure I'm completely recovered from my show and the lifts I did tonight.

Getting excited!

[.aeterna]

Subbed and congrats on your BB'ing competition. 5/3/1 is a great program to run. Very effective and customizable.

Crap....been several years since I've been on here trying to embed images. Can you not still use imageshack anymore?

Unfortunately, that is correct. Photobucket.com, however, is an alternative if you plan on uploading pictures.

[demonwareltd]

Subbed and congrats on your BB'ing competition. 5/3/1 is a great program to run. Very effective and customizable.



Unfortunately, that is correct. Photobucket.com, however, is an alternative if you plan on uploading pictures.

Thanks for coming on board! I will check out photobucket because I usually like to take spreadsheet screen shots that are easy to read and colorful when logging my workouts in a journal on here. Thanks for the tip!

[demonwareltd]

Incredibly amped to hit the gym tomorrow for my first day on Wendler's routine. This not lifting everyday is driving me crazy but leaving me more motivated than ever when I do get to lift. Let's do it!

[demonwareltd]

This morning at 545 AM I hit up my first bench workout. I was very excited and woke up several times throughout the night checking the clock and being disappointed it wasn't time to get up yet

Anywho, it went well. I'm still adjusting to lifting without gloves on, so I have to remove my wedding band and other rings and my hands hurt like a mother, but they are getting tougher and more calloused with each workout. Numbers are relatively low for bench, but it's my weakest lift by far. I know 5/3/1 is all about slow and steady and I'm in for the long haul! In addition to the lifts outlined below, I also did 20 minutes elliptical at the end of the workout at level 6.



P.S. - I will work on making my images both larger and clearer. New to using photobucket to do this, so if anyone has any pointers, I'm all ears.

[MatTheCur]

Crap....been several years since I've been on here trying to embed images. Can you not still use imageshack anymore?

I'd use imgur.com

Free. Anonymous. Easy to use!

In, subbed, and interesting spreadsheet... Is that something you made yourself?

Also, check blackironbeast.com/5/3/1/calculator

[demonwareltd]

I'd use imgur.com

Free. Anonymous. Easy to use!

In, subbed, and interesting spreadsheet... Is that something you made yourself?

Also, check blackironbeast.com/5/3/1/calculator

I'll check out that site for image hosting, thanks! The spreadsheet I had found on a thread here and had a basic template. I modified it a bit to look the way I want and include my accessory lifts.

[.aeterna]

Nice workout. Your hands will adjust pretty quickly to lifting without gloves.

[demonwareltd]

Decided that after work today I'm gonna bust out a 3 mile run as fast as I can do it. Would love to hit 24 minutes, but know that's not happening. We'll see where the chips fall...

[demonwareltd]

In addition to my training this morning, I also went for a 2.75 mile run with an 8:35/mile pace. Not too shabby...

Current plan is to go in tomorrow evening for Deadlifts

[dumboldguy]

nice job in your show! I'm curious about what kind of diet you used to drop 50 pounds in 20 weeks. That seems like a lot. Did you start too late or is that just something you know you can handle? I'm in the middle of a cut now but I'm going more like 5 or 6 pounds a month. I don't precisely count all cals just estimate and I get around 2500/day but don't do cardio.
The diet you posted above that you're on now actually looks pretty low cal as well, especially if you're going to be doing a decent amount of cardio.

[demonwareltd]

nice job in your show! I'm curious about what kind of diet you used to drop 50 pounds in 20 weeks. That seems like a lot. Did you start too late or is that just something you know you can handle? I'm in the middle of a cut now but I'm going more like 5 or 6 pounds a month. I don't precisely count all cals just estimate and I get around 2500/day but don't do cardio.
The diet you posted above that you're on now actually looks pretty low cal as well, especially if you're going to be doing a decent amount of cardio.

Thanks! Well, I by no means recommend having to cut as much weight as I did if you are interested in doing a show. Problem is I like to eat alot and not very clean, so I always have alot to lose. In my 3 show preps, this was the least amount of weight I had to lose AND I gave myself the most time to do it (20 weeks). This allowed me to get low enough bodyfat to win my classes. That being said, I started my diet at 243 lbs and 3500 calories a day. My basic formula was start with cardio 2 to 3 days a week for 20-30 mins in addition to lifting 6 days a week. I'd weigh myself twice a week and if during one of those weigh ins, the scale wasn't down at least a little bit, I'd up my cardio. Once my cardio levels got fairly high, I started to reduce my calories by 200 everytime I hit a plateau. Following this I got down to 2400 calories for the last 2 weeks of my diet and was doing 70-90 minutes of cardio each day.

The key is too not start with your calories too low or cardio too high. You may lose alot off the bat this way, but you won't be able to maintain weight loss over a long period of time. Obviously it's better if you have less to lose and can go with a 14 or 16 week cut. This is where most bbers aren't honest with how much weight they really have to lose and then they bitch about their end result. Best of luck to you!!

One more thing....I'm trying to increase my calories slowly from where I ended my cut in order to help stave off massive weight gain. I've gained 7.5 lbs since Saturday already due to 3 days of binging so it can come back on really fast if not careful.

[ddog171]

Congrats on your contest. In on this thread. Welcome to 5/3/1!

[demonwareltd]

Congrats on your contest. In on this thread. Welcome to 5/3/1!

Thanks ddog!

[MatTheCur]

I'd like to remind you ... Callouses... THEY BE A-COMIN'

[demonwareltd]

I'd like to remind you ... Callouses... THEY BE A-COMIN'

Don't I know it! I've been using chalk to help with my grip, but is there anything else I can be doing in or out of the gym to prevent a full on tear of the skin on my hand? I'm afraid that is going to happen and then keep me from being able to lift until it heals...

[jshaw5]

Don't I know it! I've been using chalk to help with my grip, but is there anything else I can be doing in or out of the gym to prevent a full on tear of the skin on my hand? I'm afraid that is going to happen and then keep me from being able to lift until it heals...

I've never had to do this, but I came across this link a while back, might be worth a try if you're worried the callouses will tear.
http://beastskills.com/tutorials/tutorials/50

Subbed, congrats on the competition, good luck with the transition from bodybuilder to powerlifter.

[demonwareltd]

I've never had to do this, but I came across this link a while back, might be worth a try if you're worried the callouses will tear.
http://beastskills.com/tutorials/tutorials/50

Subbed, congrats on the competition, good luck with the transition from bodybuilder to powerlifter.

Thanks jshaw, I'll check out that link! Actually had to throw gloves on half way through my workout today as the skin began to tear!

[demonwareltd]

First Deadlift workout. Was able to hit all my deadlifts, though my grip was taking a beating. As such I was only able to squeak out 6 on the last set. Also did 15 minutes on the elliptical at lvl 6 at end of workout:

[demonwareltd]

While I wasn't thrilled about coming in this morning after just doing deadlift yesterday, I have a very full weeked with Father's Day and all so don't think I will make it into the gym at all. I'm done trying to put up screenshots of my Excel log, because they are so damn small. Will try a different logging format. I also had to put gloves on after my first set of skullcrushers. The knurling on the pre-loaded bars are so abrasive it didn't take long to shred through the soft skin on my hands. Their toughening up though!


OH Press - 60x5, 70x5, 85x3, 100x5, 105x5, 115x7
Weighted Dips - BWx10, BW+25x10, BW+25x10, BW+25x10, BW+25x10
Skullcrushers - 80x10, 80x10, 80x10, 80x10, 80x10
Chins - BWx10, BWx10, BWx9, BWx8, BWx9

5 minutes elliptical at level 6

Looking forward to a weekend of recovery and hitting squat day HARD!

[MatTheCur]

Don't I know it! I've been using chalk to help with my grip, but is there anything else I can be doing in or out of the gym to prevent a full on tear of the skin on my hand? I'm afraid that is going to happen and then keep me from being able to lift until it heals...

I've actually never had a callous tear. Then again, I'm not repping the weights you are... I'm still getting up there.

First Deadlift workout. Was able to hit all my deadlifts, though my grip was taking a beating. As such I was only able to squeak out 6 on the last set. Also did 15 minutes on the elliptical at lvl 6 at end of workout:

When you get to your deload week, and you're finding it a bit easier than you'd like, you can also try doing "deload without the deload". I'm an advocate of it, for people who enjoy being worked still, at a weight that's still a "deload" weight.

http://www.jimwendler.com/2011/09/de...ut-the-deload/

[demonwareltd]

I've actually never had a callous tear. Then again, I'm not repping the weights you are... I'm still getting up there.



When you get to your deload week, and you're finding it a bit easier than you'd like, you can also try doing "deload without the deload". I'm an advocate of it, for people who enjoy being worked still, at a weight that's still a "deload" weight.

http://www.jimwendler.com/2011/09/de...ut-the-deload/

Thanks for the suggestion Mat! I think I may stick with the regular deload the first phase. However if I find it's just too damn easy, I would love to give this forumla a try. Being my first time through this program, I wanna taks things slow and see how my body responds.

[MatTheCur]

Thanks for the suggestion Mat! I think I may stick with the regular deload the first phase. However if I find it's just too damn easy, I would love to give this forumla a try. Being my first time through this program, I wanna taks things slow and see how my body responds.

That's exactly how I did it. It's fairly slow progression, however, so just keep it in the back of your mind

Can't wait to see your results!

[ddog171]

While I wasn't thrilled about coming in this morning after just doing deadlift yesterday, I have a very full weeked with Father's Day and all so don't think I will make it into the gym at all. I'm done trying to put up screenshots of my Excel log, because they are so damn small. Will try a different logging format. I also had to put gloves on after my first set of skullcrushers. The knurling on the pre-loaded bars are so abrasive it didn't take long to shred through the soft skin on my hands. Their toughening up though!


OH Press - 60x5, 70x5, 85x3, 100x5, 105x5, 115x7
Weighted Dips - BWx10, BW+25x10, BW+25x10, BW+25x10, BW+25x10
Skullcrushers - 80x10, 80x10, 80x10, 80x10, 80x10
Chins - BWx10, BWx10, BWx9, BWx8, BWx9

5 minutes elliptical at level 6

Looking forward to a weekend of recovery and hitting squat day HARD!

Quality workout. Those rep outs on dips with +25 is impressive.

[demonwareltd]

Quality workout. Those rep outs on dips with +25 is impressive.

Thanks ddog. Yeah, it wasn't too difficult so I'm planning on going with 35 lbs next week and maybe 45 the following. I was doing dips twice a week while dieting down for my show (chest and triceps workouts). Coming all the way from 243 down to 195, they get easier to do weighted ones once you grow accustomed to dipping with a higher bodyweight. Would love to one day work up to the 100lb plate we have in the gym and dip with that for reps