Getting as huge, strong, jacked, and awesome as possible

[ChecksandGiggles]

My last log can be found here. I have now decided to chase some much bigger goals.

Current Stats

Age:22
Height: 5'7 or so
Weight: 180-ish

Squat: 425
Bench: Horrible, by far the lift that gives me the most trouble. Somewhere around 265-275
Deadlift: 500
Press: 7r185, probably around 215 for a single
Push Press: 5r235 and 255 for a single

I have a meet in October that I am going to start training for. This is mainly going to mean learning how to Bench and prioritizing that over my overhead work. I love that stuff but if I want a good total I need to stop sucking so much at the Bench.

Goals

Short term (<1 year)
Squat at least 475, Bench at least 300, Deadlift at least 545 at my October meet. I will probably be in the 198 class for this, I really want these numbers and I'll come in as big as I have to to get them.
500+ raw Squat by my 23rd birthday at any weight, 315+ Bench by birthday, 575+ Deadlift

Medium term (1-2 years)
Total 1400+@198
Get up to 198 and spend about 6 months re-comping/leaning out but maintaining weight at 198 or so
Do a Strongman contest
525+Squat/350+Bench/600+Deadlift
315+ Push Press

Long term (2-4 years)
Get up to 210-215 and lean out again, maintaining weight
1500+@220
555-585 Squat/365-405 Bench/650 Deadlift
350+ Push Press

Beyond this, I can't really imagine what I might want to do with myself. Goals are lofty, of course, that's the way to do them.

[ChecksandGiggles]

Past two sessions

04/02/12

Lifting

Deadlift
Warmups
Speed work
1r315
10s1r315+70c
Most were pretty good, I experimented with different form and I can't decide which one I like most. I'm pretty good at Pulling with a rounded upper back, and I've noticed that rolling the bar is kind of inconsistent for me in that I either make the weight fly or my hips shoot up. This could also be because my back is fatigued, it's the end of the training cycle.

Farmers' Walk (20 or so yards)
115 per hand
165 per hand
205 per hand really easy, much easier than a couple months ago
Farmer Deads+Holds
3r225 per hand
2r245 per hand
1r275 per hand
1r285 per hand
1r295 per hand heavy as ****, and didn't hold very long-but still, that is much more weight than I could hold before
Short walk with 255 per hand (like 10 feet each way)
5r255
Farmers' Shrugs
2s7r205 per hand I couldn't hold on to anything after this
I really like doing Farmer Deads, they hit my lats harder than anything I've ever done. Plus, I pretty much have to Pull these with a round in my upper back or they don't budge, so if I decide to do regular Deadlifts with a RUB, this should carry over nicely.

GHR
10rBW, 3s10rBW+15

Hanging Leg Raises (half-assed to all hell)
3s10rBW

Felt strong, having almost 600 in my hands is definitely a good thing.

04/04/12

Lifting

Press
Up to 5r135
Push Press
4r165
3r185
2r205
1r225
5r235 (PR) missed 6th, lost balance
1r255 (matched PR) pretty easy
3s0r265 this really pissed me off, I should be able to get this no problem, but those extra 10 lbs make it feel a LOT heavier for some reason. Need to start doing something to get used to having heavy weights on the front of my body.

Log Press
5r93, 123, 3r145, 2r165, 1r185, 1r195, 1r210 (PR), 2s0r215
210 was a pretty easy Press, but 215 would not clear my eyes and technique had gone to crap by then.

Yoke Press
3r180, 1r200, 1r210 (ugly as hell), 1r210 (much better, PR), 2r200, 2r180

Prowler
3 trips 1 plate+25
1 trip 1 plate

Looking back at this I was super pissed I didn't Push Press 265+, but the rep PR and other PRs make up for it. I seem to have tweaked a muscle in the back of my neck or top of my back and now it hurts to turn my neck somewhat. I think it will go away, just a tweak. Regardless, my upper body needs a de-load like you would not believe. So I am Squatting next session and taking like 5 days off after that. Am contemplating doing Smolov relatively soon, and not just the Base cycle-want to try Intense and see how close to 500 I can get by meet time in October. Results might be fantastic if I power-eat my way into the 198s.

[Andalite]

in

[ChecksandGiggles]

in

Hi!

04/06/12

Lifting

Squat
Warmups
2r365
2r385
4s2r405-sets varied a lot in quality. Apparently I was high as hell on my second set because I was tipping forward. Must have been lower back fatigue. The set after that I sunk them like 3 inches below parallel. Last set I attempted a third rep and had to be assisted slightly. Goal for next training cycle is 5r405

Pause Squat
2r315
1r345
1r365
1r385
1r405 (PR)

Frontal Yoke Walk
180
270
360
Frontal Yoke Hold
450
540 heavy as ****
540 on back for comparison, much easier

Blast Strap Fallouts
4s10rBW

Time to de-load until Thursday or so.

[ChecksandGiggles]

It should also be said here that today I am starting a T-booster, Arimatest. I have heard some very good things and I've never tried a booster before so I'm curious to see what the results might be. This means that most likely I will compete in the untested division in October (APF). I am going to start out with a half-dose and see what happens before progressing on to the full dose.

[Limitless7]

In. Looks like it will be interesting. Also high volume compared to me!

[csday924]

It should also be said here that today I am starting a T-booster, Arimatest. I have heard some very good things and I've never tried a booster before so I'm curious to see what the results might be. This means that most likely I will compete in the untested division in October (APF). I am going to start out with a half-dose and see what happens before progressing on to the full dose.

Unteseted b/c of the supp or b/c you dont want to stop smoking again lol.

[ChecksandGiggles]

In. Looks like it will be interesting. Also high volume compared to me!

Since I only train 3 days/week I figure I need to make it count. Might start doing 4x/week after de-load because of re-introducing Bench. Still need to confer with my mentor/training partner.

Unteseted b/c of the supp or b/c you dont want to stop smoking again lol.

The supplement. I've heard that they don't really give a rat's ass in the APF if you smoke weed, though, so the meet after this one I will do tested.

[csday924]

The supplement. I've heard that they don't really give a rat's ass in the APF if you smoke weed, though, so the meet after this one I will do tested.

Cool, and it is good that you are getting back on the platform. I'll put up some stupid numbers next weekend for you to catch at your next meet.

[ChecksandGiggles]

Cool, and it is good that you are getting back on the platform. I'll put up some stupid numbers next weekend for you to catch at your next meet.

Someday I'll be a freak like you.

[ChecksandGiggles]

Deloaded from 4/7-4/12

04/12/12

Lifting

Bench Press
4s3r205
8r205
Learned how to shove my feet back and open my stance wider AND how to set my shoulders to increase my arch. Result was more leg drive and much more tightness.

3-Board Press
3r225, 3r255 (CG), 3r275 (normal grip), 2r300, 0r315 (loosened up), 14r225
It might have been foolish to attempt heavy Board Presses after not handling weight in my hands for a long time...but I did it anyway. Everything up to 300 was really easy. The first rep of 300 flew up so fast my spotter made me do one more. Then when I took 315 out my arms started shaking really badly and I missed the rep due to technique. Still, I had never had that much in my hands.

Skullcrushers off the Floor
10r115, 5r135, 10r115

Lateral Raises
10r10, 15, 20

My Bench training is going to be overhauled. Adam says I really need to strengthen my chest, so that is going to be a priority. He does a lot of assistance for pretty high volume, so I will do that also.

04/13/12

Lifting

Squat
Up to 8r365 (rep PR)
This was surprisingly easy...could have done a couple more but was getting pretty out of breath.

Safety Yoke Bar Squat (new bar)
3r265, 315, 2r335, 1r355, 5r315
This thing is definitely no joke, even 355 was hard. Had to bring stance in a lot closer and it really hits the upper back hard.

GHR
10rBW, 10r+light, 10r+light+2 minis

Calf Raises
10r225, 315, 405

Ab Wheel
3s10rBW

04/14/12

Lifting

Decided to be an idiot and do some Speed Pulls. My back was ruined and the Pulls were not very fast. I got pissed and decided to do some heavy Farmer's Deads, and failed miserably. Then the gym closed and I went home. Lesson learned.

Overall the training has been good. The Arimatest has definitely kicked in and I've noticed a positive difference in energy, appetite, and aggression.

[ChecksandGiggles]

Have been having some adventures, went up to northern MN for 4/20 to see my best friend and spent a couple days goofing off, partying, and smoking copious amounts of weed. It was something I really needed, as I have just started a new job, am looking for student loans, and figuring out how to graduate in the shortest amount of time, among other things, so this was an awesome change of pace and a great psychological break. Good news is that I am signed up for summer classes and there is a good chance I can get my degree by the end of summer next year, or even next spring. Next training session will be 4/24 so these past few days have been like another de-load. I feel that I am going to be really fresh going into training, though. Here are my past two sessions:

4/17/12

Lifting

First day of using Adam's "Bench Odyssey" method

Bench Press
5r185
5r205
5r215
5r225 easier than pie
4r235 triceps crapped out on last rep, oh well

Incline Bench
5r155
5r175
5r185
2r205
6r185

Floor Press
2s5r135, 5r185, 5r205, 2s3r225, 5r205
At this point my pressing muscles were saying **** YOU

DB Bench
10r50, 8r60, 6r70, 4r80, 7r70, 8r60, 41r20

DB Rows
10r110, 125, 140, 5r160

Lateral Raises
4 sets to near failure/failure

Face Pulls
10r160, 175

More Bench volume than I have ever done.

04/19/12

Lifting

Was feeling kind of crappy coming in so decided to do something different than just Squatting. Watch and see what it turned into.

Squat
Warmups
2r315
Add grey rev. bands
2r315 seriously felt like no weight at all
2r365
3r405
2r455
2r495 started actually feeling heavy here
1r525
1r545
1r565 really, really heavy
Bands off
2r315
2r345
2r365
1r385
3r405 (rep PR) all were not too hard, went for 4th and was too tired to grind.

Pause Squat
3r225
2r275
2r315
2r345
1r365-was starting to get slow here so stopped increasing weight
8r315-really easy, hip drive felt great. Had much more in tank but was already gassed.

Blast Strap Fallouts
3s10rBW

Gonna recover from this weekend tomorrow and hit up a nice Bench session Tuesday.

[ByronOrpheus]

In on this, btw I saw this video and thought of you.

[ChecksandGiggles]

Wow, I haven't posted for a while.

I'm still lifting of course. Bench has been going well, I think it's really starting to come together. Hit a relatively easy 275 last week and 5r245 today, where just a month ago hitting that for even a double would have been hard. Squats are feeling good too, just Deadlifts are giving me some trouble. I weigh about 181-182 these days.

[ChecksandGiggles]

Hey guys. Sorry for not posting, but I've been working and writing intensively and have not had time to update. Did a meet today, here is the writeup.

Weigh-in: I woke up in the morning (24 hour weigh in) at about 183. Went to the bathroom, went to weigh in in a sweater and spitting. Came in and still weighed 183.4. Threw on a trash bag and walked on a treadmill for about 20 minutes, weighed in again, made 181s.

Meet day:

Squat
Warmups feel good, moving fast, but I'm nervous as hell.
1. 385: Easy as hell. 3 whites.
2. 413: Took it really, really deep and I felt my hips open more than necessary and briefly lost balance. Recovered, finished well. 2 whites.
2. 424: The previous attempt scared me a bit, so I decided to hit something I've hit before unquestionably. Controlled descent and depth better and smoked it. 3 whites.

Bench
Warmups:
Weight is flying.
Attempts
1. 253: Ridiculously easy.
2. 275: About as easy as 253, had never moved that weight that fast before.
3. 286 miss: This was weird, as soon as the weight was brought out I felt unstable, as though my right side was not locked in and was about to fall off the bench. It came off my chest but I could not finish it.

Deadlift
Warmups:
My Deadlifts have been feeling like crap for the past few weeks though I could Pull 500 in the gym just about all the time. I was shooting to hit a 1200 total here so I needed a 500 Dead. I kept religiously missing 515, though. So the weights are moving in the warmup room but they feel awkward.
Attempts:
1. 454: Pretty easy, I stumbled either at the top or when I set it down so I got one red for that, but the lift passed.
2. 474 technicality: Apparently I set that one down too hard. I watched the video and it seems silly for me to get redlighted for that. When I upload it, you'll see for yourselves.
3. 474: I was not sure that I could Pull 500+ after that and I had lost some confidence, so I repeated it. I set it down as slowly as I possibly could. It barely made a sound when it touched the floor. 3 whites.

Total: 532kg/1173lb. I am thinking about doing a meet in October, being a solid 198, and totalling 1300+. It feels realistic. In retrospect, I should have gone for a bigger third Dead, but I followed my intuition. My Bench has been feeling good recently and I think in October a high 4's Squat/315 Bench/540-ish Dead is a possibility. I am going to change my training a little, of course, as I need to do more work for my Deadlift and increase my GPP. My Deadlifts felt the best when I was working on a farm, so doing some odd lifts should help me.

Video will be up eventually.

It was a USPA meet.

[ChecksandGiggles]

My dad goofed a little putting it together. It goes like this. 3rd Squat, 3rd Squat, 2nd Bench, 2nd Dead, 1st Bench, 3rd Bench, 3rd Dead. Sorry.

Looking at it it seems I left a lot in the tank. Well, you learn by competing.

[ChecksandGiggles]

Hello all,

Again, I apologize for not keeping this log current. Working/going to school/writing a book leaves me little time for updates. I'll break down my recent work by lift:

Squat: Hit 405x4, feeling good for 445-455.
Bench: 255x5, 315 off a 2 board. Been working on form a lot, last session I finally figured out how to keep the bar in line with my forearms. This has changed my form somewhat, but I'll be working with it.
Deadlift: Started the Coan program, did Week 2 yesterday. Stopped rolling the bar, changed to an alternate grip instead of hook. Haven't hit any 90%+ lifts yet but so far all weights are moving really fast and the lift feels good. Shooting for 535 or so at the end of the program.
Other: Weighing about 185-186 on good days. Have started doing some sort of conditioning every training session just to improve work capacity and health.

[godwavenexus]

I'm in. Good work.

[JPlevell]

Just found this log! I live in WI and looking for power lifting competitions near by. I did powerlifting in high school, been a while! I want to start getting back into it! You know how I can find meets anywhere? When is your next meet you're doing? My name is Justin by the way. 20 years old here. Bout the same age as you.

[ChecksandGiggles]

Just found this log! I live in WI and looking for power lifting competitions near by. I did powerlifting in high school, been a while! I want to start getting back into it! You know how I can find meets anywhere? When is your next meet you're doing? My name is Justin by the way. 20 years old here. Bout the same age as you.

Go to powerliftingwatch.com and search for upcoming meets. My next one is probably going to be an APF meet in early October, not 100% sure on the date.

[ChecksandGiggles]

Recent PRs:

295 Bench
445 Squat
192.5x5 OHP
205x2, 215x1 Seated Press

Bodyweight: ~189. Planning to come in at 198 in October. Can't wait to hit 200 lbs. Never thought I'd get there, but I will. It's going to feel so satisfying.

[JPlevell]

Go to powerliftingwatch.com and search for upcoming meets. My next one is probably going to be an APF meet in early October, not 100% sure on the date.

I'll keep an eye out on that site! Maybe we can meet up and lift together. I might bring a friend or two though. You lifts are insane! You would crush me. I would be in the 198 lbs. My best lifts
275 x 1 bench . touch n go. So i would probably only get like 250 pause bench if that.
Deadlift 430x1 or 405x8 These mess up my back so I try to go easy on them but I have those good days too
Squat 325 x 1 no suit or knee wraps.

Let me kno man.

[ChecksandGiggles]

I'll keep an eye out on that site! Maybe we can meet up and lift together. I might bring a friend or two though. You lifts are insane! You would crush me. I would be in the 198 lbs. My best lifts
275 x 1 bench . touch n go. So i would probably only get like 250 pause bench if that.
Deadlift 430x1 or 405x8 These mess up my back so I try to go easy on them but I have those good days too
Squat 325 x 1 no suit or knee wraps.

Let me kno man.

Sounds good. I will 99% likely be in the 198s as well and I'm shooting for 1300+. You got a log I can jump in on?

[JPlevell]

No log here. I should start one up. Maybe one day man! There is a competition Nov 3rd I'm looking at doing in Hudson WI

[ChecksandGiggles]

No log here. I should start one up. Maybe one day man! There is a competition Nov 3rd I'm looking at doing in Hudson WI

Recent work:
410x5 Squat
265x5 Bench
195x5 OHP

Here's how I'm training:
For Squats I follow a 3x5 system with the top three sets being close in weight. Every week I add 5 lbs to the very last set. Usually the first set is 365x5, then 385x5, then the top set. I try and keep the weight jumps even. I do minimal assistance work, maybe some light GMs, a few sets of abs, and sled dragging.
Bench: I just work up to a top set of 5, and if that feels good, a heavier double or triple. I downset another set of 5 with about 20 lbs less than the top set of 5, then rep out 225 as many times as possible. I do a lot of assistance consisting of a lot of DB work (DB Floor Presses have helped a lot) and back work that doesn't particularly tire me out. I do a few sets of abs and swing a sledgehammer for conditioning.
Deadlift: Following the Coan program still. Finish with abs and sled dragging.
Press: I do 5s3r with a weight that increases by 2.5 lbs every week, then on the sixth set I try and hit the weight for as many reps as possible. On a good day I will hit it for 5 reps but I set 3 reps as the minimum I have to hit. I also do some Seated Pressing up to a heavy single and/or a few reps, then I'll do some Pullups, abs, and sledgehammer.

Weight is ~188-189. Hit 190 a few days ago.

[ChecksandGiggles]

This week:

197.5x5 OHP
355 and 365 Front Squat

Weight: 191

[ChecksandGiggles]

Recently:

415x5 Squat after not doing heavy Back Squats for almost three weeks (hit 365 FS in this time period). This almost killed me. Last rep drifted so far forward that my heels actually left the ground. I finished with a strong GM.
200x5 OHP
505x2 Deadlift for the first Dead PR since February. The first rep started out a bit too far in front and as it was coming up I had to pull back harder and finished without a problem. The second was the ugliest hitch I have ever done, but I was determined to finish it.

I am going to adapt my OHP set/rep scheme to my Bench training. For the next couple months I may also drop OHP so I can focus on getting my Bench up for my November meet. OHP is a great developmental and probably my favorite lift but it makes my Bench stall hard when I train it seriously.

[ChecksandGiggles]

This week:

275x4, 225x11 Bench. Unlocked another critical form component. Learned to stick my belly out as I bring down the bar, which not only forced my lats and erectors to tighten way more than normal and gave me a better base to push from, but cut about half an inch from my ROM.
420x5 Squat

[ChecksandGiggles]

Update:

245x8 Bench
515 Dead which was surprisingly easy

I have started doing heavy Shrugs every lower body day (something like 495 for reps) and a lot of Pulldowns. I am feeling like I could come pretty close to a 500 Squat in wraps. I have also been neglecting my conditioning a bit. Next week will try for 525-535 Deadlift.

[ChecksandGiggles]

Today:

300 Bench easy
315 Bench almost, I was 3 inches away from lockout and it was moving fine so I yelled "I GOT IT" out of excitement, which made my spotter think that I yelled "Get it," and he grabbed the bar. I would have had it without a doubt. I attempted it a second time and missed.
225x12 Bench

Feeling pretty close to a 1300 gym total.