Cyanotikat's Beginner PL Journey

[cyanotikat]

Hey, beginner here. July will be my first full year lifting birthday. I have decided to take on my first PL meet Sept 14th with the support of my husband, whom also lifts with me. He's been forced(lol) into the coach position and will help me with calls/depth during training so I don't mess them up at the meet. Do I expect to place at this meet on any level? No. I just want to compete for fun and get stronger. Any and all forms of information would be amazing, and no I don't get butthurt easily if you have a critique, please say something.

I have just started cycle 2 of 5/3/1 on Saturday, so I will post logs from Sat / Sun/ Today all in this post.

Like I said, I have been lifting 10 months, and am very beginner. I am cutting right now to be down in the 132# class also. Will maintain when reach 125-127ish

Here is what I am currently at:
Bench 90#x1
Squat 150#x5
Deadlift 215#x2

I am not sure where to set my goals for the meet. I suppose I will do an eval the month before?

BEGINNING OF 5/3/1 (Cycle 2)
5/11/13
Squat:
55x5
65x5
80x3
85x5
100x5
115x4

Rev Hyperextensions:
10x12
10x12
10x12
10x12
10x12

Lunge:
20x20
20x20
20x20
20x20
20x20

Situps:
10x15
10x15
10x15
10x15
10x15
bwx15

Macros: 143g prot/115g carbs/37g fat

----------
5/12/13
Standing OHP:
30x5
30x5
40x5
40x3
45x5
55x7

Seated DB Press:
30x10
30x10
30x10
30x10
30x10

BB Shrug:
225x10
225x10
225x10
135x15
135x15

Tricep Pushdown:
40x10
40x10
35x10
35x10
35x10

10 min HIIT

Macros: 214g prot/104g carb/49g fat

---------
5/13/13
Deadlift:
75x5
95x5
115x3
120x5
140x5
160x8

Leg Curl:
35x12
35x12
35x12
35x12
35x12

Leg Press:
90x10
90x10
90x10
90x10
90x10

Hanging Leg Raise:
x10
x10

Knee Ups:
x10
x10
x10

Crunches:
x15
x15
x15

Plank:
20sec x5

20 mins elip

Macros: 173g prot/80 carbs/48 fat

[VAPump]

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[cyanotikat]

Macros today: 176g prot/106 carb/57 fat

30 min elliptical session today. Because bored.

I was looking into my training log, and the last time I tried for a bench PR was January 30th. I think I will try tomorrow.

[perfektion]

oh sheet, whats up VA brah?!
Gl with the training and first meet; Ive been to that zion meet before, was fun with some cool pplz for sure.

[cyanotikat]

oh sheet, whats up VA brah?!
Gl with the training and first meet; Ive been to that zion meet before, was fun with some cool pplz for sure.

Heya, thank you much. Are you going to this meet?

[arian11]

Why do you wanna cut down to 125 if you're going to compete in the 132s?

[cyanotikat]

Why do you wanna cut down to 125 if you're going to compete in the 132s?

So I can eat a little above maintenance a few days before & through deload week to get up to 130 ish? If that makes any sense? I'm nervous about the scale putting me over 132 so I don't want to be too close for weigh ins? I don't know how this goes, lol. I feel like a rambling idiot. Should I even worry about this for first meet? Any advice is appreciated.

[arian11]

So I can eat a little above maintenance a few days before & through deload week to get up to 130 ish? If that makes any sense? I'm nervous about the scale putting me over 132 so I don't want to be too close for weigh ins? I don't know how this goes, lol. I feel like a rambling idiot. Should I even worry about this for first meet? Any advice is appreciated.

Everyone will say to not worry about it your first meet. But I mean if you are 135 lbs in the morning, 132 can be reached by just cutting some water out the week of and seeing no detriment to your strength. 7 lbs just seems like alot of eating. I believe I was walking around 215 competing in the 220s and I was eating burgers and fries and steaks the week of and only made it to 217 and change.

[cyanotikat]

Everyone will say to not worry about it your first meet. But I mean if you are 135 lbs in the morning, 132 can be reached by just cutting some water out the week of and seeing no detriment to your strength. 7 lbs just seems like alot of eating. I believe I was walking around 215 competing in the 220s and I was eating burgers and fries and steaks the week of and only made it to 217 and change.

Thank you, much appreciated. Thought did not occur. I'm sick of cutting also. (Lost 66lbs total) Andd I love food, so I'm okay with this.

---
Hitting chest later today.

Macros: 281P / 183C / 90F

[RagingRany132]

So I can eat a little above maintenance a few days before & through deload week to get up to 130 ish? If that makes any sense? I'm nervous about the scale putting me over 132 so I don't want to be too close for weigh ins? I don't know how this goes, lol. I feel like a rambling idiot. Should I even worry about this for first meet? Any advice is appreciated.

I worried about making weight for my first meet, and I wish I hadn't, because I didn't know what I was doing and ended up not making weight anyways. Manipulating weight is not easy to master. Also, purposely eating above maintenance for a week and a half before a meet seems like a good way to ensure that your belt and/or gear is tight and/or uncomfortable when it actually comes time to lift... Also seems like it could backfire and you might end up weighing >132 in the end anyways, especially if your body reacts badly to eating above maintenance for a few days like mine tends to. Just a thought...

[cyanotikat]

I worried about making weight for my first meet, and I wish I hadn't, because I didn't know what I was doing and ended up not making weight anyways. Manipulating weight is not easy to master. Also, purposely eating above maintenance for a week and a half before a meet seems like a good way to ensure that your belt and/or gear is tight and/or uncomfortable when it actually comes time to lift... Also seems like it could backfire and you might end up weighing >132 in the end anyways, especially if your body reacts badly to eating above maintenance for a few days like mine tends to. Just a thought...

Thanks! I agree with the weight manipulation, it sucks. I won't be wearing any gear, so not worried about that aspect. If anything I'm just going to drop 4 lbs right now and just sit at 130-131 for the remaining months...

----
Training today. You ever get that blood boiling hatred feeling when you fail at something? I planned for a PR and got nothing. My bench is the weakest fking lift ever and it makes me rage so hard. All I can do is follow through with 5/3/1 (didn't today for main lift, ugh), it's just extremely frustrating.

Bench:
45x5
45x5
65x5
75x3
85x1
90 fail
75x3
75x2

DB Incline Bench:
30x10
30x10
30x10
30x10
30x10

Lat Pulldown:
50x10
50x10
50x10
50x10
50x10

Tri Pushdown:
40x10
40x10
40x10
40x10
40x10

Pec Fly (burnout? just completely was unfocused and pissed beyond belief)
85x8
85x4

[RagingRany132]

Thanks! I agree with the weight manipulation, it sucks. I won't be wearing any gear, so not worried about that aspect. If anything I'm just going to drop 4 lbs right now and just sit at 130-131 for the remaining months...

----
Training today. You ever get that blood boiling hatred feeling when you fail at something? I planned for a PR and got nothing. My bench is the weakest fking lift ever and it makes me rage so hard. All I can do is follow through with 5/3/1 (didn't today for main lift, ugh), it's just extremely frustrating.

Bench:
45x5
45x5
65x5
75x3
85x1
90 fail
75x3
75x2

Yeah that sounds like a much better option. How long have you been lifting? Has your bench gone up much since you started? What were you supposed to hit today? 90xhow many?

[cyanotikat]

Yeah that sounds like a much better option. How long have you been lifting? Has your bench gone up much since you started? What were you supposed to hit today? 90xhow many?

Been lifting for 10 months. Started my notebook log July 2012 with bench being @ 55x6 (lol) I was also 180# back then though.

Today I wasn't *supposed* to hit 90. Was only supposed to go up to 75#x5+ today according to my 5/3/1, but I felt like trying for a pr today. Should have just stuck to the agenda...

[RagingRany132]

Been lifting for 10 months. Started my notebook log July 2012 with bench being @ 55x6 (lol) I was also 180# back then though.

Today I wasn't *supposed* to hit 90. Was only supposed to go up to 75#x5+ today according to my 5/3/1, but I felt like trying for a pr today. Should have just stuck to the agenda...

Yeah bench was definitely my worst lift when I first started, too (which was a couple months after you did). It was really frustrating for a while. I did 5/3/1 for a bit, too in the beginning and switched to something a little more intense once I plateaued w/ that. So did you miss 75x5 and try for 85 and 90 anyways? Sticking w/ the agenda is probz a good idea w/ programs like that. They're designed to work the way they're planned out, anything more or less and I've found **** gets ****ed up.

[cyanotikat]

Yeah bench was definitely my worst lift when I first started, too (which was a couple months after you did). It was really frustrating for a while. I did 5/3/1 for a bit, too in the beginning and switched to something a little more intense once I plateaued w/ that. So did you miss 75x5 and try for 85 and 90 anyways? Sticking w/ the agenda is probz a good idea w/ programs like that. They're designed to work the way they're planned out, anything more or less and I've found **** gets ****ed up.

What did you switch to? I figure I'll just stick with this for the remainder of the year and see where it gets me. What is your bench at now? Where did you start at?

Edit; Did not miss 75x5, just felt like doing x3 for some reason o.o

[excluded]

so weak

[arian11]

Thank you, much appreciated. Thought did not occur. I'm sick of cutting also. (Lost 66lbs total since Oct 2011) Andd I love food, so I'm okay with this.

---
Hitting chest later today.

Macros: 281P / 183C / 90F

September is a long ways away. You could slowly cut down like 0.5 lbs a week until you are at 130 and then just sit there. And as for the benching fail, typically bench strength will decrease with bodyweight decrease. Plus going for an unplanned PR doesn't always work. If you feel your technique needs work, you can always up your frequency.

[cyanotikat]

so weak

Well aware, thanks for your much needed input. I never said I was strong.

September is a long ways away. You could slowly cut down like 0.5 lbs a week until you are at 130 and then just sit there. And as for the benching fail, typically bench strength will decrease with bodyweight decrease. Plus going for an unplanned PR doesn't always work. If you feel your technique needs work, you can always up your frequency.

Yeah it's just disheartening losing strength. I knew it was coming, just still makes me angry D:<#@$ Was contemplating throwing it in another day of the week also..

[VAPump]

Well aware, thanks for your much needed input. I never said I was strong.

Dat feel when he couldn't wait for a 7 day ban to end, and now he just got his main account perm'ed because of this second account.

[RagingRany132]

What did you switch to? I figure I'll just stick with this for the remainder of the year and see where it gets me. What is your bench at now? Where did you start at?

I finished up 5/3/1 about a month out from my first PL meet and ran a Sheiko pre-meet cycle. There are a ton of Sheiko cycles though. Spreadsheets online, I'm sure. Sheiko programs have you bench 3x a week, so I'm sure that helped my bench. I started lifting in September 2012, and I just looked back at my log from October 2012 and I benched 95x4 at the END of my 1st 5/3/1 cycle, so I'm not sure where exactly that had me at the very very beginning, I didn't log that. I also cut weight recently (not as much as you did, which is very very impressive, by the way), and it took its toll on my strength b/c I did it wayyyy too fast (like 14 lbs in 2 months). But, I just hit 115x5 on Monday, which was my 1rm from my last meet which was <2 months ago.

[cyanotikat]

I finished up 5/3/1 about a month out from my first PL meet and ran a Sheiko pre-meet cycle. There are a ton of Sheiko cycles though. Spreadsheets online, I'm sure. Sheiko programs have you bench 3x a week, so I'm sure that helped my bench. I started lifting in September 2012, and I just looked back at my log from October 2012 and I benched 95x4 at the END of my 1st 5/3/1 cycle, so I'm not sure where exactly that had me at the very very beginning, I didn't log that. I also cut weight recently (not as much as you did, which is very very impressive, by the way), and it took its toll on my strength b/c I did it wayyyy too fast (like 14 lbs in 2 months). But, I just hit 115x5 on Monday, which was my 1rm from my last meet which was <2 months ago.

Hot damn. Gj. I'm jealous xD Hard work pays off!

[arian11]

Well aware, thanks for your much needed input. I never said I was strong.



Yeah it's just disheartening losing strength. I knew it was coming, just still makes me angry D:<#@$ Was contemplating throwing it in another day of the week also..

The slower you do it, the better chance you'll probably have of keeping strength. Alittle too late now though since you've already done the majority of your cut lol.

[cyanotikat]

The slower you do it, the better chance you'll probably have of keeping strength. Alittle too late now though since you've already done the majority of your cut lol.

Lmao, yeah. I kind of had an oh ****, I'm fat as fk moment and just wanted to look in the mirror without disgust. Now I'm content and planning to stick around this weight, so time for real work I guess :P

[RagingRany132]

Hot damn. Gj. I'm jealous xD Hard work pays off!

Just gotta stick to it, be dedicated, and train smart. You'll be benchin 115x5 in no time. And as for the weight cut/strength loss thing, at least you're down to wear you want to be now, so you can start building your strength up like a mother-****er. You should try to work your bench more than once a week. That's what really helped me, I think. Also floor press has helped my lock out and my ability to grind out heavy near-impossible reps. Try that out!

[cyanotikat]

Macros for yesterday: 277P / 155C / 78F

Squat
55x5 65x5 80x3 95x3 110x3 120x4

Leg Press
90x12 90x12 90x12 90x12 90x12

Reverse Hyperextensions
10x10 10x10 10x10 10x10 10x10

Crunches
10x10 10x10 10x10 10x10 10x10

Bench(False Grip)
45x10 45x10 55x10 55x10 55x10
^ Does it matter if I alternate grips? Should I just stick with 1?

Macros today: 205P / 184C / 96F
think i'm done pigging out for the week (:

[RagingRany132]

Bench(False Grip)
45x10 45x10 55x10 55x10 55x10
^ Does it matter if I alternate grips? Should I just stick with 1?

Is there a reason you're using false grip? I know some people try it out because conventional grip strains their wrists, but if that's not the case I'm not sure why it would matter or benefit you to alternate grips...

[arian11]

^ Does it matter if I alternate grips? Should I just stick with 1?

Only if you want your face to meet the barbell one day lolol

[cyanotikat]

Is there a reason you're using false grip? I know some people try it out because conventional grip strains their wrists, but if that's not the case I'm not sure why it would matter or benefit you to alternate grips...

Not really, was just messing around and tried it out. Felt weird at first.

Only if you want your face to meet the barbell one day lolol

Duly noted xD

[RagingRany132]

Not really, was just messing around and tried it out. Felt weird at first.

Feels soooo weird. I tried it out too a few times because I have really weak wrists... but wrist wraps seemed like a better idea than my 'face meeting the barbell one day' lulz

[ilovethe80s]

In

September is a long ways away. You could slowly cut down like 0.5 lbs a week until you are at 130 and then just sit there.

this ^^ with .5lb/ week you don't suffer the strength loss that people do with more aggressive cuts. I'm about your size and .5lb week was just right, had PR's flying out in every direction and felt great Looks like you already got through the hard part - congrats on your weight loss!

I lifted in the 148's at like 135 pounds for like my first 5 meets, I think it is worth it to make your first meet as stress-free and fun as possible so if you find yourself stressing over weight or think a few extra cals would benefit, do whatever is going to make you feel good.

Benches are hard and so slow to move, it can be frustrating. Technique and tightness is everything, and as others have said, frequency helps to give you the practice