Caz's journey to his 1st USAPL MEET AND BEYOND

[TheCaz]

Thought I would start a powerlifting log now that I am prepping for my first ever meet MIUSAPL on 2/16/2013. Been serious about 'lifting' for about a year. With 6 years of BSing it before that.

As of writing this first post on 12/8/2012, my numbers are as follows:

183lbs, 5'10"

Bench 235 RAW, 255 RAW (-2inches)
Squat 315 RAW
Deadlift 405 RAW (unstrapped, unbelted)

Those are all pretty accurate to my current strength levels, although I need to work on form a lot, which may increase my numbers.

I am hoping to be in the 1050lb+ club at this upcoming meet.

Long term goals fluctuate, but my goals are to get the lifts/movements down perfect, while progressing in strength, trying to maintain my current weight, increasing my power to weight ratio. Also to stay healthy, joint health has been a reoccurring problem in my life with a Bicep SLAP surgery already at 20 years old, but also overall bodily health.

Feel free to follow my...

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[TheCaz]

Just thrashed through 15 30seconds sprints of HIIT, and a ~6:50mile. A little heart pump before the next week of powerlifting. Planning on lower weight stuff this week, no maxing, but going to work on form and lots of volume.

[TheCaz]

~75% 1RM Deadlift day:

Barbell Deadlift:

135 lb x 5 reps
225 lb x 5 reps
315 lb x 3 reps x 6 sets

Barbell Shrug:

405 lb x 6 reps x 4 sets
315 lb x 5 reps
315 lb x 5 reps
225 lb x 5 reps

[TheCaz]

~80% 1RM Bench day:

Barbell Bench Press:

95 lb x 10 reps
135 lb x 10 reps
185 lb x 3 reps
185 lb x 3 reps
195 lb x 3 reps
195 lb x 3 reps
175 lb x 3 reps
175 lb x 3 reps
185 lb x 3 reps
185 lb x 3 reps
185 lb x 3 reps
185 lb x 3 reps
175 lb x 3 reps
175 lb x 3 reps
175 lb x 3 reps
175 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps

[TheCaz]

12/13/12

~75% 1RM Squat day:

Barbell Squat:

95 lb x 10 reps
135 lb x 3 reps
185 lb x 3 reps
225 lb x 3 reps x 10 sets
225 lb x 3 reps ATG

[TheCaz]

Video's from 12-11-12 Bench Day and 12-13-12 Squat Day

[TheCaz]

Took the weekend off, I am sort of hitting a month of deload ish activity. Mixing up my program, healing things up. I planned it out this way, so that right after new years I will be rested and ready to pound it out. Then take a small deload right before the meet, and tear it up.

This upcoming week will be all Deadlift and Bench, no Squat. Going to go pretty hard too, with 2-3 deadlift days and 1-2 bench days along with a day of hockey.

Going to hit deadlift hard tomorrow, with hopefully a lot of 405 sets, and 385 sets. All singles. At least 10 sets.

[TheCaz]

Deadlift day, lots of progress, lots of form work.

12/17/12 ~90% 1RM Deadlift Day:

Barbell Deadlift:

135 lb x 5 reps
225 lb x 5 reps
315 lb x 3 reps
365 lb x 1 reps
405 lb x 1 reps
405 lb x 1 reps FAIL
405 lb x 1 reps FAIL
365 lb x 1 reps x 10 sets
315 lb x 3 reps
225 lb x 10 reps
135 lb x 10 reps

Probably going to do 5s next time.

Bench day tomorrow, singles. Might even use some bands.

[riongardner]

I followed you on fitocracy, since I didn't know what it was until I saw it on your log.

Good luck on your first meet.

[SPFjudge]

what does this mean?

Bench 235 RAW, 255 RAW (-2inches)





good luck at your meet

[TheCaz]

I followed you on fitocracy, since I didn't know what it was until I saw it on your log.

Good luck on your first meet.

Thanks man, will follow you as well.

what does this mean?

Bench 235 RAW, 255 RAW (-2inches)

good luck at your meet

Thanks!!!

I am not sure of the technical term, but I stopped the eccentric movement of the bench 2 inches from my chest.

[TheCaz]

12-18-12 ~90% 1RM Bench day:

Barbell Bench Press:

45 lb x 10 reps
45 lb x 10 reps
95 lb x 10 reps
95 lb x 10 reps
135 lb x 5 reps
155 lb x 3 reps
185 lb x 1 reps
205 lb x 1 reps
225 lb x 1 reps x 2 sets
205 lb x 1 reps x 5 sets
135 lb x 5 reps

[TheCaz]

12/20/12 ~idk1RM Bench Day:

Decline Barbell Bench Press:

45 lb x 10 reps x 2 sets
135 lb x 10 reps x 2 sets
185 lb x 5 reps
205 lb x 5 reps
225 lb x 5 reps
235 lb x 5 reps
185 lb x 5 reps
135 lb x 5 reps x 3 sets

Shoulder started killing me, so that was the end of the day.

[TheCaz]

[TheCaz]

12/28/12 Hypertrophy Chest Workout

Barbell Bench Press:

45 lb x 10 reps
95 lb x 10 reps
135 lb x 10 reps
155 lb x 10 reps
185 lb x 5 reps
135 lb x 12 reps
155 lb x 8 reps
185 lb x 5 reps
135 lb x 12 reps x 3 sets

Dumbbell Bench Press:

60 lb x 12 reps x 5 sets

The reasoning for the lack of updates is the fact that I am in Nebraska on vacation, and all I have to type and post with is my Google nexus 7. I also have been on a deload the last week, and more or less b/c there wasn't any gyms in the first place I was staying (town of 2000 people). Other than push ups, and HIIT (which I could barely do, due to the ice and snow that is lingering on the ground) and push ups with my sister on my back, I have been relatively lazy.

Yesterday I was able to make it to a gym in the new town we are staying, and got in a tad bit of a chest workout, he nothing hard, and just enough to, tear the tissue down a bit, but funny enough my ass is really sore, but seems like I am finally stating to bench correctly using my entire body in the movement.

Have been off the Creatine ever since the start of vacation.

Big plans when I get back home for 6 weeks of training before my meet, going almost completely 'bulletproof exec', I was before but now I will be adding MCT oil, grass fed meat, ghee, and milk. I also will be starting a new routine of straight up DUP!

[TheCaz]

12/30/12 Hypertrophy Legs Workout:

Barbell Squat:
135 lb x 10 reps x 2 sets
225 lb x 8 reps x 4 sets
185 lb x 12 reps x 3 sets
135 lb x 15 reps

Leg Press:

90 lb x 15 reps x 2 sets
360 lb x 10 reps
450 lb x 8 reps x 4 sets

[TheCaz]

I had the craziest ~2 weeks of my life since my birthday on the 15th. I have probably drank about 80+ shots over 6-7 different nights. I only drank shots too, and one night some killer champagne.

Had not one but two ONSs. urbandictionaryit One was about a 4 the other a 7....not proud of the four at all lol.

I have a comp February 16th, and it is go time now. No drinks or very limited until then. Buying some MCT oil and Grass Fed Ghee online now.

Going to buy some Himalayan salt and some Cellucor COR Whey soon too.

Also on the lists of purchases is going to be an inversion table, a chest freezer, and hooking up with a grass fed farm locally that I recently heard of. There are others...but they are too expensive and too many to count right now...

DUP is going to be the game from now on. Bench Squat and Deadlift only. Hitting it hard this week, going to work up to a Powerlifting Mock Meet day on the 24th-ish. LETS GOOOOO

[TheCaz]

1/3/13 Bench & Squat Hypertrophy DUP Day

Barbell Bench Press:

45 lb x 15 reps
95 lb x 10 reps
135 lb x 10 reps
155 lb x 10 reps
185 lb x 10 reps
185 lb x 8 reps
185 lb x 6 reps
165 lb x 10 reps
165 lb x 7 reps
165 lb x 6 reps
135 lb x 15 reps
135 lb x 10 reps
135 lb x 10 reps

Barbell Squat:

135 lb x 10 reps
225 lb x 10 reps
225 lb x 8 reps
225 lb x 10 reps

datdup!

[TheCaz]

1/1/13 Back Hyper Workout

Barbell Shrug:

135 lb x 15 reps
225 lb x 10 reps
315 lb x 10 reps
225 lb x 15 reps x 3 sets
135 lb x 30 reps x 5 sets

Seated Good Morning:

15 lb x 4 reps
35 lb x 15 reps
65 lb x 15 reps
85 lb x 15 reps

One Arm Lat Pulldown:

70 lb x 20 reps x 10 sets

Weighted Hyperextension:

45 lb x 20 reps x 5 sets

Bent Over Barbell Row:

225 lb x 20 reps x 5 sets (1/4 Movement, just to hit upper lats)

[TheCaz]

1/4/13 Deadlift & Squat Hypertrophy DUP Day

Barbell Deadlift:

135 lb x 10 reps
185 lb x 7 reps
225 lb x 5 reps
275 lb x 3 reps
275 lb x 10 reps x 4 sets

Barbell Squat:

135 lb x 10 reps x 2 sets
185 lb x 10 reps x 3 sets
185 lb x 13 reps

Weighed in at 188 on a full stomach with clothes on. Put me at 184ish, amazing considering I feel 5lbs heavier.

[TheCaz]

90% 1RM, for singles on Bench and Deads tomorrow.

Gonna be good to just pound some singles for a change, ego lifting.

[TheCaz]

90% 1RM Deadlift and Bench DUP Power Day

Barbell Deadlift:

135 lb x 8 reps
185 lb x 5 reps
225 lb x 3 reps
275 lb x 1 reps
315 lb x 1 reps
365 lb x 1 reps
365 lb x 1 reps
365 lb x 1 reps
365 lb x 1 reps
365 lb x 1 reps

Barbell Bench Press:

45 lb x 10 reps
135 lb x 7 reps
155 lb x 3 reps
185 lb x 1 reps
205 lb x 1 reps
205 lb x 1 reps
205 lb x 1 reps
205 lb x 1 reps
205 lb x 1 reps
205 lb x 1 reps
205 lb x 1 reps
205 lb x 1 reps

[TheCaz]

1/6/13

DUP, Squat Day, Power, 90% 1RM:

Barbell Squat:

135 lb x 7 reps
185 lb x 5 reps
225 lb x 3 reps
245 lb x 2 reps
275 lb x 1 reps
275 lb x 1 reps
275 lb x 1 reps
275 lb x 1 reps
275 lb x 1 reps
275 lb x 1 reps
275 lb x 1 reps
275 lb x 1 reps
275 lb x 5 reps

[TheCaz]

Killin it tomorrow with 185x5s on Bench and 245x5s on Squat. Maybe a warm up set or two of SOHP.

LETS GOOOO

[TheCaz]

1/7/13 80% DUP Bench/Squat Strength Day

Barbell Bench Press:

45 lb x 10 reps
45 lb x 10 reps
95 lb x 10 reps
135 lb x 5 reps
155 lb x 5 reps
185 lb x 5 reps
185 lb x 5 reps
185 lb x 5 reps
185 lb x 5 reps
185 lb x 5 reps

Barbell Squat:

135 lb x 5 reps
185 lb x 5 reps
225 lb x 5 reps
225 lb x 5 reps ...Cont...

Barbell Box Squat:

225 lb x 5 reps
225 lb x 5 reps
225 lb x 5 reps

[TheCaz]

1/8/13 65% DUP Hyper Day Bench/Deadlift:

Barbell Bench Press:

45 lb x 10 reps x 2 sets
95 lb x 10 reps
135 lb x 10 reps
155 lb x 10 reps x 6 sets

Barbell Deadlift:

135 lb x 10 reps
185 lb x 7 reps
225 lb x 5 reps
275 lb x 10 reps x 4 sets

[TheCaz]

1/9/13 DUP 70% Hyper Bench/Squat Day

Barbell Bench Press:

45 lb x 10 reps
45 lb x 10 reps
95 lb x 10 reps
135 lb x 10 reps
165 lb x 10 reps
165 lb x 10 reps
165 lb x 10 reps
165 lb x 9 reps
165 lb x 10 reps

Barbell Squat:

135 lb x 10 reps
225 lb x 10 reps
225 lb x 10 reps
225 lb x 10 reps
225 lb x 8 reps
225 lb x 9 reps
225 lb x 10 reps

[TheCaz]

Barbell Squat:

45 lb x 10 reps
135 lb x 7 reps
225 lb x 5 reps
275 lb x 5 reps
275 lb x 5 reps
275 lb x 5 reps

Barbell Deadlift:

135 lb x 7 reps
225 lb x 4 reps
315 lb x 1 reps
365 lb x 5 reps

[TheCaz]

Took my first day off since the 3rd. I fell asleep last night with what felt like an oncoming cold, so I was just POUNDING water and nutrients all night. Didn't seem to help though, until just recently. I am feeling much better now, and going to hit Bench/Squat tomorrow. Probably for singles. Goin heavy.

Next week I am thinking of changing up the DUP a bit to JUST strength and power, no hyper.

[TheCaz]

Barbell Bench Press:

45 lb x 10 reps
45 lb x 10 reps
95 lb x 10 reps
135 lb x 5 reps
185 lb x 3 reps
205 lb x 1 reps
225 lb x 1 reps
225 lb x 1 reps
225 lb x 1 reps

Barbell Squat:

135 lb x 10 reps
225 lb x 5 reps
275 lb x 1 reps
315 lb x 1 reps
315 lb x 1 reps
315 lb x 1 reps
315 lb x 1 reps
315 lb x 1 reps