Ricky Douglas' Power Lifting Journal

**ricky douglas** · 07-13-2003, 01:14 PM

I've been bodybuilding since March of 02, and just recently decided to switch over to power lifting. I started at 160 pounds, and am now fluctuating between 200-210. I'm 6'3 and 21 years old. I eat a lot, and correctly, so don't worry about that. Last week was my first week power lifting, and here is what happend:

Monday, 7-7-03 chest, triceps, abs
leaning dips 7, 6, 4
BB Bench 135x8 164x4 185x2 205x1
DB incline 55x8 x8 x5
DB Fly 35x8 x8
French Press 60 6, 4, 3
Bench Dips +25 plate 8, 8, 6
weighted crunches and side bends

-I had been doing upwards of 75s for DB flat bench, at 3 sets of 8. I've never been particularly good at bench, so any advice you guys could give me would be great. I'm thinking about dropping the leaning dips and letting the 135 bench be all the warmup I need.

Tuesday, 7-8-03 back, shoulders, bis, forearms, neck
Pullups 4, 3, 2
Hang Clean and Press 115x6 120x4 125x3 135x2 155x1
(on the 155, I failed on the press, but got the clean)
Deadlift 135x8 185x6 205x4 225x3 255x1
Shrug 235x8 245x8 265x8
Lat pulldown 100x8 120x8 140x5
DB Row 55sx8 x8 x6
Side lateral delt lifts 20s 8, 8, 8
Hammer Curls 35s 8, 6, 4
Forearm curls 40s 8, 8
Neck (front and back motions) 25 8, 8
Farmer's Walk 75s about 30 seconds

-I feel like I am still doing too much on this day. What can I cut out? I may switch the hammers to BB curl, and I may or may not start supersetting the shurgs with clean pulls.

Wednesday, 7-9-03 legs
Squat 135x8 185x6 215x4 225x2 245x1
(I had previously hit 260 for sets of 8, but dropped down to work on form)
SLDL 155x5 x5 x4
Press 450x6 x4
Curl 130x8 x7 x5
Calf Lift 210x8 x8 x8

-The gym I use when at college has Hip Adductor and Abductor machines that I usually use as well. Are these of much worth?

Keep in mind that I work 10 hour days before I lift, and am generally more tired than usual. That's not meant as an excuse, it's just the way it is. My goal is to put on another 30 pounds by this time next year, and have a bench/dl/squat total of at least 900. I'm not doing much cardio this summer, other than what I get at work (10 hours a day outside painting and mowing grass).

I'll update this thread every time I hit the gym, which this week should be Tuesday. Please post your comments to help me make a better PL schedule!

**AJ010** · 07-13-2003, 01:30 PM

Well, that split kinda looks like a bodybuilding split. There are several PLing splits you could try, such as westside,3x3,smolov,russian bench routine, olympic routine, gradual distance routine, etc.

But if you insist on doing this routine still, then id agree with you, back day is too big. I'd try varying deadlifts,squats,and goodmornings every week. Instead of doing deadlifts and squats every week, do them in a cycle, like 1 week squats, 1 week deadlifts, 1 week squats, etc. And you can do back work on leg day.

Otherwise, just do less exercises. I'd say that the total amount of sets shouldnt be more than, 16 per day. Maybe someone else can help you better though....I'm not good at changing around routines with splits based on muscle groups.

**ricky douglas** · 07-15-2003, 04:43 PM

I am going to check out those PL routines you listed this weekend.

I hit the gym today for chest, triceps and abs:

Bench 135x8 165x8 185x4 205x2 215xfailed
DB incline 55sx8 60sx5
DB Fly 30s x8 x8 x8
French Press 40+bar 8, 6
Skullcrushers 40+bar 8
Bench Dips +25 10, 8, 8
abs

My bench went up a few reps in just about every weight, but I couldn't get up 215. Maybe next week I will cut out the 165 step and see if I can keep a little more strength. I dropped leaning dips, because I want to work on my core movements. I did my last set of French presses as skullcrushers, and found them to be easier( FPs feel unnatural), so I will switch to those for awhile.

Hurt my lower back yesterday shoveling gravel, so my numbers tomorrow may be down. Hopefully not!

**John Promise** · 07-15-2003, 11:44 PM

Those are some great numbers.

I see your goals for the next 12 months, but what are you looking for in the next few weeks/couple months?

**ricky douglas** · 07-16-2003, 04:58 PM

Today was Back/Shoulders/Bis. I felt good, my back wasn't giving me any trouble, and my wrist was feeling great as well (I twisted it last weekend).

pullups 4, 3, 2
Hang Clean + Press 115x3 120x3
(This really pissed me off. I don't know what happend here, but whatever program I switch over to probably won't use clean and presses anyway, so I did the rest with dumbbells.)
DB Press 45x6 x5
Deadlift 135x8 185x7 225x4 245x2 265x1
Shrug 245x8 265x8 275x6
DB Rows 55x8 x8 x8
DB Curls 35x8 x8 x6
Forearm Curls 40x8 x8
Neck 25x8 x8
Farmer's Walk 75s 35 seconds

Not too bad. I was a little upset with the hang cleans, so I turned it up for deadlift and upped my max 10 pounds. I really had to squeeze that last rep out though.

Tomorrow is legs day.

I was taking a look at Westside (currently in the lead for what I'll switch to) and they do sled pulls. What are they and is there anything similar to them that can be done with free weights?

John Promise: Thanks man, I'm really trying, and the encouragement helps. For the rest of the summer I hope to more or less maintain weight and get into a good groove with whatever PL program I pick up.

**AJ010** · 07-16-2003, 05:07 PM

Looks like a good workout bro. Nice shrug weight. What is your best clean and press? And good job on the deadlift PR.

Sled pulls are basically a GPP activity(general physical preparedness)....check out the t-mag articles at elitefts.com for an article on sled pullinf and GPP. It is not necessary to do them though, but its good.

**ricky douglas** · 07-16-2003, 05:24 PM

My best C+P was 135 for 2 reps. I've gotten higher Hang Cleans (think I did 165 once), but I can't press that much yet.

**ricky douglas** · 07-17-2003, 04:25 PM

Legs day:

Squats 135x8 185x7 225x3 255x2 265x1 sissy
SLDL 155 x6 x5 x4
Curl 130 x8 x7 x5
Smith machine calf raise 275 x8 x8 x8

I could only get down about halfway on the 265 squat, but I know I could have done it if I had done a little less at lighter weights. I am happy with everything else, and I start my new program next week hopefully.

**ricky douglas** · 07-21-2003, 05:04 PM

I started a Westside-ish plan today for two reasons: 1. the gym I am using up here does not have all the equipment that my gym at home does, and 2. I can only train Monday-Thursday because I go home on the weekends. I didn't want to truly start the 9 week program until I am back in school and able to use all the equipment.

7-21 ME squat
box squat 135x8 225x4 265x3 --halfway down
speed sumo DL 135 5, 5, 5, 5, 5
Good Mornings 85x3 100x3 110x3 125x3 135x1
Weighted Abs +25 10, 10, 10
Straight Leg Raises 10, 10, 10
Side DB Bends 45x10 55x10 65x10
Smith Calf Raises 275 12, 10, 8

Disappointed with the squats.

**AJ010** · 07-21-2003, 07:19 PM

Nice workout! Good luck with westside! Now about the box squats, on 265x3 when you said half way down, did you mean you were half way from the box? Or the box was parallel?

**John Promise** · 07-21-2003, 07:34 PM

Originally posted by UnlimitedSteel
Nice workout! Good luck with westside! Now about the box squats, on 265x3 when you said half way down, did you mean you were half way from the box? Or the box was parallel?

I don't think I'd be disappointed with those squat numbers, especially if you haven't done box squats before. I've never done box squats, but they don't sound easy compared to normal squats. Just take the time to get the feel for them and you'll be moving the heavy weights before you know it.

**ricky douglas** · 07-23-2003, 03:24 AM

I've been doing box squats for a while, actually. However, I rarely went past parallel to hit the box, it was just more of a visual guide for the mirror to see how low I was getting. Now I'm touching the box.

I coudln't lift yesterday because after work I had to work on my car all night. Tonight I will combine yesterday's and today's workouts into one. It will take a long time, but I'm not too concerned.

I'm not too sure my hams got a good workout on Monday. Should I switch from speed sumos to speed straight legs, or get a new exercise alltogether?

**ricky douglas** · 07-23-2003, 05:27 PM

Bench 135x8 185x5 205x2 215x1 new PR
DB Incline 55s x8 x5 x4
Hang Cleans 135x3 145x2 145x2
Shrug 275 x8 x8 x8 135x20
DB Press 45s x8 x6 x4
DB Side lateral raises 25s x8 x8 x4
Skullcrushers 40+ez bar x8 x8 x6
JM Press 40+ez bar x8 x8 x8
DB Flys 30s x8 x8

I supersetted the skulls and JMs. A decent workout, and I upped my Bench 1RM by 10 pounds, so it's a success there. I'll just stick with this same combo for next week and keep a 3 day split going. However, I'm going to drop Cleans.

**John Promise** · 07-23-2003, 06:59 PM

Great job on the PR! It's always nice to see those big lifts go up.

**ricky douglas** · 07-25-2003, 07:41 PM

Sorry this is updated late (for the two of you who follow my progress):

7-24-03
DL 135x5 225x5 275x2 280x1 new PR
Speed Box Squat 155 10 sets of 2
DB Row 55s 8, 8, 6
DB Curl 35s 6, 6, 5
FA Curls (Seated) 20s 8, 8, 8
Farmer's Walk 75s 50 seconds
Calf Raises 135 x25
Weighted decline crunches +25 lbs. 8, 8, 8
Bent Leg Raises 8, 8, 6
Side DB bends 65s 8, 8, 8

Not a bad day. Happy about the DL record. I was in a big rush to finish quickly and get home (drove back to Athens after the gym and dinner, and it takes about 2-3 hours).

Next week: More of the same. Going to try to squat deeper with heavy weight.

**Fullback_45** · 07-25-2003, 07:47 PM

Workouts are looking nice and strong. Keep it up bro!

**AJ010** · 07-25-2003, 08:06 PM

Nice job on the deadift PR!!

**ricky douglas** · 07-28-2003, 05:19 PM

Started a new Creatine cycle (last one was in the Fall) today.

Nothing felt good. I don't know what it was.

Box Squats 135x6 225x4 245x2 parallel 265x1 sissy
SLDL 155 5, 5, 5
Good Mornings 115x3 125x3 135x1 95x5
Smith Calf Raises 275 12, 10, 8
Tri Bar Ab Bends 50x10 70x10 70x10
BEnt Leg Raises 10, 10, 8
Side DB Bends 65s 8, 8, 8

Didn't like the tri bar ab bends. I don't feel like they did much. Disappointing day.

**AJ010** · 07-28-2003, 05:44 PM

The workout still looked good bro. Next time will be better.

**ricky douglas** · 07-29-2003, 04:03 PM

Thanks man.

Today I just jogged for about 5-10 minutes. I realized just how out of cardio shape I am. I will start doing cardio on Tuesday and Thursdays, regardless of whether I have a workout scheduled for that day. I guess my job isn't as backbreaking hard as I kept telling myself it was.

Tomorrow is bench.

**AJ010** · 07-29-2003, 05:33 PM

Good luck on the bench workout!

What kind of cardio workout do you plan to start doing?

**ricky douglas** · 07-30-2003, 04:31 PM

Wow, my primary lifts haven't been too good this week.

7-30-03
Bench 135x8 185x3 205x2 not deep enough 155x6
DB incline 55s 6, 5, 5
DB Shoulder Press 45s 5, 5, 5
DB Side Raises 25s 8, 8, 8
Shrugs 225x8, 275x8, 285x6
Skullcrushers 40+bar 8, 8, 8
JM Presses 60+bar 8, 8, 8

Bench wasn't happening today. Not sure what was wrong. I think my main lifts have been down the last two workouts due to having to get adjusted to my new program. No excuses. Tomorrow I deadlift 300.

As for cardio, I'll probably just jog now to get back into shape, and once school starts back up I'll do some HIIT on the ellipticals.

**AJ010** · 07-30-2003, 04:34 PM

Nice workout. Maybe it was just the day that was wrong.

Good luck with 300!

**ricky douglas** · 07-31-2003, 05:44 PM

No 300 today. It will be my goal for the end of the summer.

7-31-03
DL 135x5 225x4 285x1 new PR
Speed Squat 165 2, 2 155 2x8
DB Row 55s 8, 8, 8
Lat Pulldown 130x7, 120x6, 110x5
DB CUrl 35s 7, 5 , 7
Seated FA Raise 25s 8, 8, 8 / Palms Up 20s 8, 8, 6
Calf Raise 135 x20
Farmers Walk 75s 45 sec.
Weighted abs +25 8, 8,8
LEg Raises 8, 8, 8
Side DB BEnds 65s 8, 8, 8
jogging

Gotta go, power might go out.

**Fullback_45** · 07-31-2003, 10:03 PM

Congrats on that DL PR. Sweet man!

**AJ010** · 07-31-2003, 11:51 PM

Nice workout! Thats a kickass job on the deadlift!

How long do you jog for?

**ricky douglas** · 08-01-2003, 02:59 PM

Hey thanks guy, it's never good to get down on yourself. Next week with the Creatine pumping through my veins I'll smash all previous records!

I run for 5-10 minutes. I'm seriously in bad cardio shape.

**AJ010** · 08-01-2003, 05:43 PM

Thats what i like to hear!

About the running, good luck getting back into shape!

**ricky douglas** · 08-04-2003, 05:30 PM

8-4-03
box squat (With belt) 135x8 225x4 265x2 sissy
good mornings 95x3 115x3 125x3 135x1
lunges 95x5 115x4 125x3
speed DL 135x5
SLDL 155 4, 3
Smith Calf raise 275 10, 10, 8
Weighted abs +25 8, 8, 8
BEnt leg raises 8, 8, 6
Side DB bends 65s 8, 8, 8

I'm going to drop my max squat trials down to 245 until I can hit the box accurately. I threw in some lunges for old time's sake, and remembered why I hated them so much. I always feel like I'm going to fall over. Maybe I'll stick with them. I started doing speed DLs, but I didn't feel anything from them, so I switched back to SLDLs.

Tomorrow is bench. I'm going to go for a good 215.

**ricky douglas** · 08-06-2003, 01:51 PM

8-6-03
bench 135x10 185x4 205x1 215x1 with a little assistance
db bench 55s 8, 8, 4
Military 95 6, 5, 4
DB side raise 25s 8, 8, 8
Shrug 225x8 275x8 305x8
Skullcrushers 45+ez bar 8, 8, 8
JM Press 70+ez bar 8, 8, 6
pec deck 80x6 70x6 60x6

I came down with something yesterday afternoon, and it was serious enough that I had to take a sick day from work today (I was pissed, because money is money afterall). Nonetheless, I hit the gym in hopes that it would make me feel better, and honestly it did. I did military instead of DBs just for a shock, as well as pec deck instead of flys. My Shrug is my first lift to top 300 pounds, so that's a big achievement for me. Everything felt great today, so I guess the added rest and the creatine did their job.

I weighed in at 214 today around 4 pm, with workout clothes on. I'm getting bigger quickly (probably mostly water retention, but weight is weight).

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