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  1. #1
    Registered User scottyk31's Avatar
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    Scott Koscielniak's training log

    I keep sucking with training logs so I just am making a generic title training log. This way when I stop I can just pick it up later.

    Background
    I lift in Maryland and am in the 275 lb / 308 weight class. My best totals are 1465 at 308 class, and 1504 at 275 class. My best squat is 529, bench 347, and deadlift 628. My training past includes 5/3/1 for my first year, then Josh Bryant's programming, and just this last year have been using DUP. DUP helped me the most so far and I will use this in the majority of the future.

    Right now I just got done one of the busiest months of my life. I bought and sold a home as well as prepping for my brothers wedding. Needless to say I'm starting over.

    The plan
    For the next 9 weeks I'm going to do the RTS generalized program. I will modify some lifts to fit my needs. Then after that I will decide on when my next meet is. The plan will be to prep using DUP after this initial 9 weeks of doing a mild program as far as total work.


    Day 1
    Squat comp 405x4 @9
    This was about right for not squatting for 2 weeks due to moving
    Bench comp 265x4 @9
    Same as above shaking some rust off
    Bench 3 sec pause 235x5 @9


    Felt rusty and not very crisp. I'm sure in 3-4 weeks I'll be back to where I was.
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14
    1526 @ 278 USAPL 3/15

    IG: sawmillpower275
    Log: working with Wenning, road to raw Nats
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  2. #2
    Registered User scottyk31's Avatar
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    Woke up at 270 even, down 7 pounds since I decided to cut a little. I'm looking to get to 255-260 eventually to be within the 265 limit for USAPL. No rack yet, it comes in Monday so I had to improvise.

    Deadlifts x4 @9
    Pulled 511
    Clean to front squat 185x6 (not at 9 but I wasn't trying to clean any more of this due to awful technique) this was about 7-8 rpe
    Ohp 135x4 @9

    Still knocking the rust off pulls felt ok. Used the new Rogue Ohio Power Bar today and it felt a lot like a Texas Bar with the knurl but had the whip of an Ivanko power bar (not much)

    Vids to come
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14
    1526 @ 278 USAPL 3/15

    IG: sawmillpower275
    Log: working with Wenning, road to raw Nats
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  3. #3
    Registered User scottyk31's Avatar
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    Last 2 sessions

    Pin squats 355x5 @9
    Bench 267x6 @10 felt gross today
    Push press 160x6 @9

    Deadlift deficit 500x5 @9
    Cg bench 245x6@9
    Stiff leg snatch grip dead 225x6
    Pull ups 15 reps total

    Still feeling gross but slowly getting back to it
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14
    1526 @ 278 USAPL 3/15

    IG: sawmillpower275
    Log: working with Wenning, road to raw Nats
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  4. #4
    Registered User scottyk31's Avatar
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    Squat 377x5 @9 gross feeling but getting better.
    Load drop 2 sets 355x5 @9
    Bench competition 262x5 @9
    Load drop 2 sets 245x5 @9
    Bench paused 2 ct 245x4 @9
    Load drop 235x4 for 2 sets @9

    Prehab with some banded clam shells
    Weighted ab work

    Looking forward to getting some real weight on my back and in my hands but I know it will be a slow process after the month of chitty lifting
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14
    1526 @ 278 USAPL 3/15

    IG: sawmillpower275
    Log: working with Wenning, road to raw Nats
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  5. #5
    Registered User scottyk31's Avatar
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    Deadlift 522x4 was supposed to do 5 but 4 was a 9 and 5 was no gaurentee.
    Drop set with 489x5
    Pin press mid range 282x3
    Drop 265x3
    Tempo squat 311x7
    290x7
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14
    1526 @ 278 USAPL 3/15

    IG: sawmillpower275
    Log: working with Wenning, road to raw Nats
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  6. #6
    Registered User scottyk31's Avatar
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    Squat

    Squats x4 @9 399x4 @8.5, 410x4 @9
    Drop 377x4 @9
    Bench touch and go x5 @9 288x5
    Drop 265x5 @9
    Cg bench 225x7 @9
    Repeted 225x7

    Starting to come back around with the squat and bench. Looking forward to getting into the mid 400's for reps on squats again as well as back into the 300's for reps. This program is starting to serve its purpose by getting me back into lifting condition.
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14
    1526 @ 278 USAPL 3/15

    IG: sawmillpower275
    Log: working with Wenning, road to raw Nats
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  7. #7
    Registered User scottyk31's Avatar
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    Rack pulls 533x4
    511x4 drop set
    JM press 165x7, 145x7
    Pendelay rows 225x6x3

    Rack pulls were smooth, body weight is hovering at 271-272. Feels like I'm finally getting back to normal. Got a little heavier week coming up, also looking to put in some more volume.
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14
    1526 @ 278 USAPL 3/15

    IG: sawmillpower275
    Log: working with Wenning, road to raw Nats
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  8. #8
    Registered User scottyk31's Avatar
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    Week 3, 3 training sessions

    Monday
    Squat x3 9 rpe
    410x3, 437x3
    Drop 410x3

    Bench
    287x3, 311x3
    Drop 287x3

    Bench 3ct pause
    245x5
    Drop 225x5, 225x5

    Tuesday
    Deadlift @9 x3
    544x3
    Drop 511x3
    Front squat
    223x5, 257x5
    Spoto press 235x5

    Thursday
    Pin squat 363x5, 401x5
    Drop 363x5
    Bench touch and go
    225x8, 246x8
    Drop 225x8
    Push press 135x5, 145x5

    So a recap pulled a solid 544x3 which is great, squatted 401x5 off pins which really shows me my strength is on it's wAy back. The 311 comp bench x3 also gives me hope. I'm thinking I'll be back full strength in 2-3 weeks. Then I'll work on work capacity which is very down right now. As soon as it's back up its on to DUP and figuring out a meet to do.
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14
    1526 @ 278 USAPL 3/15

    IG: sawmillpower275
    Log: working with Wenning, road to raw Nats
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  9. #9
    Registered User scottyk31's Avatar
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    Deficit deadsx5 @9
    513
    Drop 464x3 felt awful and painful stopped

    Cg benchx5 @9
    225, 252, 263
    235, 235

    Stiff leg snatch grip pulls



    Since I'm normally awful at deadlift reps I am pleased with my deadlifts so far. This training cycle will benefit these especially it seems. Bench work is also steadily improving. Work capacity still sucks but as I start pushing it will come back.

    The quest for 1600 still is on!
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14
    1526 @ 278 USAPL 3/15

    IG: sawmillpower275
    Log: working with Wenning, road to raw Nats
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  10. #10
    Registered User scottyk31's Avatar
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    2 low energy days

    Monday
    Squat 440x4
    Comp bench 291x4
    2 ct pause bench 275x5

    Tuesday
    Deadlift 530x4
    Pin press 275x3
    Tempo squat 324x6

    No drop sets just gassed in general the last 2 days and I don't know why. It's more of like a blah feeling then actual feeling like my strength is zapped because my strength is almost back to where it was before my break. It could be lack of motivation with this program, I had grown accustom to training 6 days a week which I love and desperately want to get back to. I'll suck it up for this week and evaluate to see if I'm ready to jump back on DUP.

    When you had DUP it's like cheating on your girlfriend with an ugly chick to do another program
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14
    1526 @ 278 USAPL 3/15

    IG: sawmillpower275
    Log: working with Wenning, road to raw Nats
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  11. #11
    Registered User musclehead09's Avatar
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    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    In can't wait to see you DUP again
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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