Arian's Rise to Power

[arian11]

5/29/14 - WEEK 6 DAY 3
WEIGHT: 201.3

SQUAT W/ BELT
405x3 @7
425x3 @8.5
430x3 @9 e1RM 483
395x3 @9

TNG BENCH
255x3 @7
270x3 @8
285x3 @8.5
290x3 @9 e1RM 326 PR
270x3 @8
270x3 @9

MILITARY PRESS
140x6 @8 e1RM 177
140x6 @9
140x6 @9.5

DB CURLS
35x10
40x10
35x10

[CooCooCaChoo]

How was the pump from dem curlz?

[arian11]

How was the pump from dem curlz?

Didn't even feel a pump. Maybe I need to do more sets with more exercises from more angles with less rest inbetween.

[arian11]

5/30/14 - WEEK 6 DAY 4
WEIGHT: 200.8

RACK PULL (MID SHIN)
405x3 @7
435x3 @8
460x3 @9 e1RM 517 PR
425x3 @8
425x3 @8
425x3 @9

CLOSE GRIP FLOOR PRESS
185x6 @6
215x6 @8 e1RM 272 PR
215x6 @9
215x6 @9.5

[arian11]

6/2/14 - WEEK 7 DAY 1

SQUAT W/ BELT
397x2 @8
408x2 @9

COMPETITION BENCH
226x2 @7
248x2 @8
265x2 @9


6/10/14 - WEEK 7 DAY 2

DEADLIFT W/ BELT
445x2 @7
475x2 @9

TNG BENCH
255x2 @7
275x2 @7
290x2 @8
295x2 @9 PR

SQUAT W/ BELT
365x2 @7
395x2 @8

Training basically came to a halt while in South Africa. Trained at 2AM the first day that I arrived but I spent the rest of my nights sleeping for 4-5 hours rather than training. Went to the gym today a couple hours after landing and bench felt great but squat and deadlift were a bit off. Gonna try to rebuild my volume this week and see if I can finish off this training block.

[psychodiver9]

South Africa? Awesome man. How was the trip?

[NIsrael181]

good stuff in here sir. Hope the trip didnt take too much out of you and you can get back to the training grind soon.

[arian11]

South Africa? Awesome man. How was the trip?

IPF Raw Worlds. Definitely a ton of fun and learned a lot but it was also very tiring. Minimal sleep, loading a sh!t ton of weights every day for a week and a lot of yelling for lifters. I lost my voice by like day 4.

good stuff in here sir. Hope the trip didnt take too much out of you and you can get back to the training grind soon.

Yea, that's what I gotta figure out so I can decide if I want to test soon or rebuild some of the strength first. I PRed on tng bench so at least upper body strength is still there.

[arian11]

6/11/14

PULLUPS
10
10
10
10

DB CURLS
35x10
35x10


6/12/14 - WEEK 7 DAY 3
WEIGHT: 200.6

PIN SQUAT
275x4 @7
305x4 @8
325x4 @9

2 BOARD PRESS
255x2 @6
275x2 @7
295x2 @8
315x2 @10

Still easing a bit back into training. I will prolly redo week 7 next week with the volume added in.

[arian11]

6/13/14 - WEEK 7 DAY 4

2 COUNT PAUSE DEADLIFT
365x4 @7
395x4 @9

CLOSE GRIP 3 BOARD
255x4 @7
270x4 @8
270x4 @9


6/16/14 - WEEK 8 DAY 1

SQUAT W/ BELT
405x2 @7
425x2 @9
405x2 @8
405x2 @9

COMPETITION BENCH
255x2 @7
270x2 @8
280x2 @9
265x2 @8
265x2 @8.5
265x2 @9

PIN PRESS (CHEST LEVEL)
225x4 @7
245x4 @9
235x4 @9

Squat still feels a little detrained from my lost training time. Bench, on the other hand, feels great and I think 280x2 paused was a 5 lbs PR.

[InspecktaDeck]

How did 315 feel in your hands?

[goosefrabbas]

You lift?

[arian11]

How did 315 feel in your hands?

Felt light in my hands. I just felt wobbly/unstable at lockout that day. I'm repeating the exercise protocol this week so hopefully I can execute 315 better.

You lift?

Eh.

[arian11]

6/17/14 - WEEK 8 DAY 2
WEIGHT: 202

DEADLIFT W/ BELT
405x2 @6
455x2 @7
485x2 @8
505x2 @9 e1RM 549 Ties PR
475x2 @9

2 BOARD PRESS
255x2 @6
285x2 @7
305x2 @8
320x2 @9 e1RM 348 PR
305x2 @9

FRONT SQUAT W/ BELT
185x4 @6
225x4 @7
235x4 @8
235x4 @9
235x4 @9.5

At least my deadlift strength is still there and bench strength continues to go up. Back squat and front squats still feel weak.

[xRequiem]

beat ya to 500

[NorthStrong]

Man you've had some solid increase in base level strength from the previous months in here. Keep on going bruh!

[NIsrael181]

6/17/14 - WEEK 8 DAY 2
WEIGHT: 202

DEADLIFT W/ BELT
405x2 @6
455x2 @7
485x2 @8
505x2 @9 e1RM 549 Ties PR
475x2 @9

2 BOARD PRESS
255x2 @6
285x2 @7
305x2 @8
320x2 @9 e1RM 348 PR
305x2 @9

FRONT SQUAT W/ BELT
185x4 @6
225x4 @7
235x4 @8
235x4 @9
235x4 @9.5

At least my deadlift strength is still there and bench strength continues to go up. Back squat and front squats still feel weak.

onward and upward sir. Moving weight i like it

[TheStigIsBig]

Join team No Squat with me.

[arian11]

beat ya to 500

Good thing powerlifting is about total...and actually competing.


6/19/14 - WEEK 8 DAY 3
WEIGHT: 203.8

PIN SQUAT
275x4 @7
305x4 @8
330x4 @9 PR e1RM 384
315x4 @9

TNG BENCH
240x6 @7
255x6 @8
265x6 @10 PR e1RM 315
250x6 @9
250x6 @10

PUSH PRESS
135x4 @6
165x4 @7
185x4 @8 e1RM 220
185x4 @10

[xRequiem]

Good thing powerlifting is about total...and actually competing.

that was uncalled for :/

[arian11]

that was uncalled for :/

Ummm, you were mean first.

[arian11]

6/20/14 - WEEK 8 DAY 4
WEIGHT: 202.2

2 COUNT PAUSE DEADLIFT
315x4 @7
345x4 @8
365x4 @9 e1RM 424
365x4 @9

CLOSE-GRIP 3 BOARD
255x4 @6
270x4 @7
280x4 @10 e1RM 315
265x4 @9

PULLUPS
6
6
6
6

DB CURLS
35x8
35x8

I noticed from my video last week that I wasn't pausing long enough and letting my ego get the better of me to obtain PRs. So I decided to drop the weight down and work on a more legit 2 count pause. Accidentally forgot to drop the weight after my top set so I ended up doing 365 twice. Don't know what happened on close grip 3 board at the end but my left hand lagged behind hard. Still unsure if I'm going to Raw Nationals to compete or not. But I gotta figure it out soon because the entry form needs to be in the mail in like 5 days or they'll be a late fee on top of it. Plus I gotta figure out if I'm gonna test in the gym soon or just peak for another 4 weeks.

[arian11]

That pump from constantly benching almost makes it look like I got a pec and front delt.

[arian11]

6/23/14 - WEEK 9 DAY 1
WEIGHT: 204.1

SQUAT W/ BELT
405x1 @8.5
425x1 @9
395x1 @8.5
395x1 @8.5
395x1 @9.5

COMPETITION BENCH
255x1 @6
275x1 @7
290x1 @8.5 e1RM 309
275x3 @10 e1RM 299 PR
255x3 @9

2 COUNT PAUSE BENCH
225x3 @8
240x3 @9
230x3 @9

Squat did not go anywhere as planned. Squat has definitely become detrained since I came back from South Africa. And my left hip on the outside was bothering me so I tried bringing in my stance a bit and felt weak. At least bench is still going great. 290 felt good though left hand lagged behind and then 275x3 was a 5 lbs PR.

[NIsrael181]

dem boobies dohh, squat will come back sir slowly but surely

[arian11]

dem boobies dohh, squat will come back sir slowly but surely

Hopefully it comes back fast because I'm either going to compete at nationals in 3.5 weeks or max in the gym in 2 weeks.

[arian11]

Might as well finish updating the shenanigans from last week:

6/24/14 - W9D2

DEADLIFT W/ BELT
455x1 @7
495x1 @10

DEADLIFT
405x1 @7
425x1 @8
425x1 @8.5
425x1 @8.5
425x1 @8.5

2 BOARD PRESS
225x3 @6
255x3 @7
285x3 @8
305x3 @9 e1RM 343 PR
290x3 @9

DB HAMMER CURL
35x10
35x10
35x10

Outside part of left hip was still hurting. Tailbone started hurting. 495 was a grinder and then my chest hurt for 10-15 seconds afterwards. Went beltless for the rest of the work and chest felt fine.


6/26/14 - W9D3

SQUAT W/ BELT
365x3 @8
385x3 @9
365x3 @8

TNG BENCH
255x2 @7
280x2 @8
290x2 @8
300x2 @9 e1RM 326 PR
285x2 @9

MILITARY PRESS
135x5 @8
135x5 @9
135x5 @10

Hip felt a bit better but still tentative in the hole. Figured I shouldn't push it since I'm not competing anytime soon. Bench continuing to go up.


6/27/14 - W9D4

RACK PULL (MID SHIN)
405x3 @7
435x3 @8
455x3 @9 e1RM 511
435x3 @9

CLOSE GRIP FLOOR PRESS
225x5 @8
225x5 @9
225x5 @9.5

PULLUPS
10
10
10

Left side seemed to lag a bit on my pulls but everything felt pretty good. Planning on maxing bench at the end of the week since I'm going to the NAPF Championships next week and training will probably be non-existent again. Don't see any reason to max squat or deadlift so I'll just continue to rebuild those.

[arian11]

6/30/14 - WEEK 10 DAY 1

SQUAT W/ BELT
385x3 @8
385x3 @8.5
385x3 @9
385x3 @9.5

COMPETITION BENCH
255x1 @7
280x1 @8.5
265x3 @8.5
265x3 @8.5

Squat still feels off but at least I got more volume in than last week. Bench feels good and ready to PR at the end of the week.

[arian11]

I wonder if this has been throwing my squat form off. I got an alien growing in my ear.

[arian11]