Well I guess it’s about time I start a log. Quick background: just got out of the world’s finest Navy last august, and I’m currently in school using the GI bill. When I got out I was running a lot, but decided to see how strong I could get. While researching the compound lifts I stumbled across the wondrous world of Powerlifting and instantly fell in love. I started training June 6th 2012. First meet’s in January at Camp Pendleton; I’ll be competing open-raw-220 weight class.
Not sure what my numbers are right now, but a rough estimate would be 380/295/425 and I’m floating around 205-207 bodyweight. I run a very simple program, pretty much squat/bench, deadlift/squat, bench/ohp, & a core day with front squats/planks etc. Without further ado:
Monday November 12, 2012
Squat 320
3x5
No problems with the squats today, worked up to some singles of the work set then slapped the belt on. Must of ate alot today because getting the belt to my usual 4th hole was hell.
Bench 250
3x5
This was fun, last saturday was my first "core" day and my abs were smoken trying to set the arch up. First 2 sets went down easy, did last set as a 4 & single because I got a little winded.
Bent Row w/ 180
3x5 with a bunch of super sets afterward
Switched grip with each set.
WAAAAAAA
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11-12-2012, 10:14 PM #1
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
I am the world that hides the universal secret of all time
My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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11-13-2012, 05:53 AM #2
Sweet dude. What did you do in the Navy? And what ship were you on? I just started working for a defense contractor that works on Naval ships so they are always tossing out ship names like DDG, CVN, and the bada$$ SSC that is in the making that we are putting products on.
Open, raw, 220, sounds like my kind of log. In!1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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11-13-2012, 06:26 AM #3
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11-13-2012, 06:28 AM #4
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11-14-2012, 09:16 PM #5
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
I joined to do SWCC(special warfare combatant-craft crewman), but I wasnt in good enough shape at the time. After that I went to a ship and was in deck for 3ish years as a boatswains mate, us and engineering pretty much do everything on the ship. I was on USS Cleveland LPD 7, its the smallest form of amphibious asault ship and our job was to get the marines where they need to go. My last deployment was the ships last deployment, and after that they decomishoned her. At the time we were the oldest ship in the navy and one of the last steam ships. They literaly use an oily rag on a stick to light the boilers. Think of a normal ship, but the back end is a big box that opens up to let the marine landing craft out. I struck yeoman(office work) my last 6-7 months in and then got out.
I got a big frame, I was 185 when I was running & crossf@gging.
-Wednesday November 14th
Deadlift(full) 350
3x3
Worked up to 350 and hit a single with it, then threw the belt on. Really working on my hip drive so I can have a decent pull.
Squat 325
3x5
Things got dicey here, first set went down easy but my abductors or whatever that little muscle is at the top of the tight clenched up, quads too. Tried to do some stretching but bleh, second set was sloppy as hell. Got depth and thats what matters most to me, but I had alot of trouble keeping knees spread and alot of foward lean-poo. Took a long rest and did the last set pretty calmy and really concentrated instead of getting worked up, went better then the 2nd set but still difficult.
I'm thinking on days when I do full deadlifts cutting the squats to 3x3, ive been doing 2 weeks of block pulls and full deads on the 3rd week. The block pulls dont take alot outta me.
Pull ups
4x7
Was gonna do work with my fat grips but girl friend was waiting in the car.
So all in all a good session, got some good deadlift form work done. I feel like a train hit me and Im using my girls rolling pin(for dough) to roll my thighs. I love this shyt.My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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11-15-2012, 12:27 AM #6
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11-15-2012, 06:00 AM #7
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11-16-2012, 06:45 PM #8
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
Getting the NASM and hopefully train ppl to get stronger(once I get there myself ha).
-Friday November 16th 2012
Bench 255
3x5
I just had all kinds of trouble with bench today, I think it was because I hit some ME singles on bench yesterday with out warming up(phuckin around at school). The tendons in my elbows were killing me today, and I felt it during the work sets. Missed every set on bench, did 4 & a single, 4 & a single, 3 & a single. I will never go heavy on bench again without a good warm up.
OHP 130
3x5
So the tendons in my elbows were throbbing at this point, as soon as I started working on the OHP it stopped. The heavier I went the better it felt, its nuts. As I sit here and type this my elbow pain is almost completly gone. First 2 sets were easy & tossed the belt on for the 3rd and knocked it out. Cant wait to see what my 1RM for strict press is. I think I found my cure for elbow pain.
Dips @ bodyweight
4x9
These felt really good tonight, no trouble here.
Well that was it for tonight, time to eat an entire chicken(srs)My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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11-17-2012, 01:06 PM #9
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
-Saturday Nov 17, 2012
This is my newly added core strength day. Last saturday was the first.
Front Squat 140
5x5
Figuring out the grip with this still, found a good spacing so hopefully Ill be able to get heavy with this lift in the future.
Valsalva Holds 20lbs
5x1 Minute
This is just weighted planks with the dip belt but I really focus on my valsalva and so thats what I have come to call it. I try to do 5-10 second holds followed by rapid breaths during the minute duration. I highly suggest people try this, it kicks @ss.
-Decline sit ups 5x10
-Hypers with a 10 behind the head 5x10
-Knee to Elbows on the pull up bar 4x6
-Fat Grip Deadlifts/Static holds
Fun day, nothing crazy.My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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11-17-2012, 06:46 PM #10
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11-18-2012, 01:11 PM #11
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11-19-2012, 09:05 PM #12
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
Thank you, I want it really bad. Just need to bring my lagging pull up to par.
~Monday November 19th, 2012
Squat 330
3x5
All 3 sets were good. Worked up to beltless singles of 330 then did work sets(belt on). So much easier without a deadlift in front of this.
Bench 255
3x5
Same weight as last friday, as I could not do a full 5 reps on any of the 3 works sets that day. Today however went much better. First set felt light and I did full 5 reps, 2nd set was 4 & single, last set got more difficult and I hit 3 & single. Could of got second set too but I was explaining the lift in between reps(so alpha I know ) On to 260...
Row 185
3x5
Worked back down and did sets of 10 at lighter weights.
Today went very smoothly; I am happy..My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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11-19-2012, 10:13 PM #13
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11-21-2012, 09:34 PM #14
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
Jelly of that pull, couldnt even imagine doing that right now.
~Wednesday Nov 21, 2012
Today was kinda fun, didnt go at all as written.
Squat
Was supposed to hit 335 for 3 sets of 5, but that didnt happen. Didnt feel "pumped up" tonight and the ol legs were still kinda fried from monday. Warm up sets felt heavy, and got to 335 and MISSED IT(oh lawdy). So now Im kinda annoyed so I set it back up and smash it, but at this point I know I dont have it in me to do this 15 times. So I decide to just hit some heavy singles and see what I got.
365- easy
385- hard but came up smooth
At this point Im like, hell time to take 405 for a ride. Unracked it, felt light on my back; felt light coming down. Right outta the hole it got heavy and I lost momentum. Tried it again and didnt even take it down, knew I didnt have it. BUT- its only 10-15lbs too heavy so Im soooo damn close.
Deadlift 315
3x3
This was supposed to be a work up to 355 then pull off the blocks, but since the squatting fiasco I just decided to work on my sumo technique. Did 3x3 w/ 315 from the ground. I really like the "half sumo" and feel strong with it. Gonna work on this alot and hopefully be able to pull a respectable amount with it.
Pull ups
x7
x7
x7
x6
Static Holds w/ Fat Grips
Went up to 190, these are hard but fun.
CLIFFS
-too fat & lazy to do squat sets
-did singles instead
-hit 385(PR) missed 405(so close)
So Im gonna reset squat & bench to 80% of recent 1RM's(385/300), keep progressing on deadlift untill it gets too heavy. Im thinking this meet in jan is gonna be around 415/315/440
edit
almost forgot, unracked 315 in a front squat position to see how it felt. Felt heavy as chit and if I tried to squat it I would die whoooooLast edited by InspecktaDeck; 11-22-2012 at 10:22 AM.
My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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11-22-2012, 12:31 AM #15
405 will be yours soon.
Thanks, my pulls are the only thing going for me. I'll probably have a 435/275/600 by the end of next year lol. Sumo is probably the right way to go. I will sumo at the same width I squat.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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11-23-2012, 04:13 PM #16
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
~Friday Nov 23, 2012
Bench ME
Worked up to 295
Missed
-305
-300(had this last week, was not happy that I missed it) Resetting to 240 @ 3x5 on monday. Squat & bench volume/intensity has been beating me up the past week.
OHP ME
Got
-155(PR)
-165(PR)
-170(PR)
Tried 175 but it wouldnt budge.
Dips
4x9
Did different grips/looked up & looked down.
CLIFFS
-Worked up to 295 on bench
-Missed 300 & 305 on bench
-Strict Press PR of 170
Im attaching the simple program Ive been running for the last 3 months if anybody wants. Its really simple to follow and it put 100lbs on to my total since August. If your just starting out; TRY IT!My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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11-26-2012, 08:16 PM #17
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
~Monday Nov 26, 2012
Squat 310
3x5
Reset to 80% of 385. Really focusing on keeping chest up/looking up & tight core. Did tripple & first working set beltless, felt like I could of done all 3 sets beltless but I <3 my belt. Also saving body for squat/pull on wednesday.
Bench 240
3x5
Reset to 80% of 300. Easy day
Row 190
3x5
Did wide/medium/narrow grip. Did alot of drop setting after, felt like a crossfit workout whooo!
CLIFFS
-Squat work sets reset to 310
-Bench work sets reset to 240My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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11-28-2012, 09:18 PM #18
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
~Wednesday Nov 28, 2012
Squat 315
3x5
Found out my hamstrings are too tight. Need to stretch.
Deadlift ME
435x1
Met coachdeez at the gym, man knows his chit. Im back to pulling conventional, he gave me a few coaching cues and I hit 435 for 1. My form still needs alot of work, but I will god damn definetly be a big nasty phucking puller. Wanted 440 for the meet, now Im thinking 455 at least.
Pull Ups
My upper back is garbage, time for volume work on it. Did..
4x7
3x5
3x3
CLIFFS
-Deadlift PR of 435My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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11-29-2012, 12:27 PM #19
- Join Date: Feb 2012
- Location: Brighton, East Sussex, United Kingdom (Great Britain)
- Age: 39
- Posts: 4,673
- Rep Power: 11138
Massive deadlift. Good work.
I just check out the program you attached a few posts back. That's quite similar to how I trained on LP but I split squats up between Mon and Friday with the deadlift on Wednesday. That gave me 2 days rest minimum between squat sessions. Squatting on Wednesday after doing them Monday became impossible for me after a while.
I also alternated bench and OHP every session but I think your lay out is better for powerlifting. I'd also do some back extensions on Friday, really finish me off for the week. And I done power cleans on the end of Monday which helped push my deadlift initially. It's about finding something which feels good for you though and it's obviously working, your making quick progress.Powerlifter 160/100/195/455kg @ 91.55
137.5/97.5/195/430kg @ 82.7
Boxer 5-1
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11-29-2012, 04:08 PM #20
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
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11-30-2012, 02:10 AM #21
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11-30-2012, 08:35 PM #22
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
It wasnt a problem when work sets were around 260-290, now Im probebly gonna mix it up a bit.
~Friday Nov 30, 2012
Bench 245
3x5
Last set was x4 & x1, besides that benching went very well.
OHP 130
3x5
This went good, last set a lil sloppy.
Dips
4x9
1x6
Row 115
10x10
Some volume rowing to strengthen my upper back for a better deadlift lock out. This was pretty tiring.
CLIFFS
-nothinMy Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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12-02-2012, 07:54 PM #23
Training with the Coach must be fun. I wish I was out there in Cali.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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12-02-2012, 09:15 PM #24
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12-04-2012, 06:11 PM #25
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
~Monday December 3rd, 2012(from yesterday)
Squat 320
3x5
Working on bringing my grip in more narrow, making a better shelf, elbows more downward & all that gud stuff.
Bench 250
3x5
Couldnt do one god damn fukin set for the whole 5 reps; closest I got was 4 & single. Doing the shyt again on friday..
Row
3x5 w/ 195
3x5 w/ 155
3x5 w/ 135
Rowing rowing rowing always rowing..
CLIFFS
-god damn bench
-I was one valsalva maneuver away from my brain poppingLast edited by InspecktaDeck; 12-04-2012 at 06:17 PM.
My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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12-05-2012, 01:57 AM #26
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12-05-2012, 02:13 AM #27
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12-05-2012, 08:58 PM #28
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
Right inside of the rings. Any closer and I feel like its too much tricep, any wider and I cant tuck my elbows that good.
I dunno Ive never tested 5 rep max. My highest completed 3x5 work sets tho are 335/255/355(3x3 for the pull)
~Wednesday December 5th, 2012
Deadlift ME
445x1
455 miss
I wasnt supposed to pull max effort tonight, but having such a low pull drives me bananas. Im really close to not being ashamed of my pull now. I deload next week, work sets the week after, then on the 3rd week I plan to rip 460.
OHP 135
3x5
These felt solid tonight.
Pull Ups
3x6
3x5
4x3
Gotta get that back stronger..
CLIFFS
-445 PR on deadlift
-A little less ashamed of my pull nowMy Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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12-06-2012, 12:57 AM #29
- Join Date: Feb 2012
- Location: Brighton, East Sussex, United Kingdom (Great Britain)
- Age: 39
- Posts: 4,673
- Rep Power: 11138
How come you deadlift 3x3? Just asking because 9 heavy reps a week is alot to recover from. Most beginner-intermediates do well on a 1x5 top set.
I'm switching to a bench grip like yours when my shoulder heals. I think the wider grip I had made it harder to tuck and ultimately led to my injury.
Edit: Loving the back volume in here. You go hard!Last edited by GinjaNinja85; 12-06-2012 at 01:02 AM.
Powerlifter 160/100/195/455kg @ 91.55
137.5/97.5/195/430kg @ 82.7
Boxer 5-1
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12-07-2012, 10:55 PM #30
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
To be honest, I dont fully know what Im doing yet Still finding what works.
~Friday December 7th, 2012
Squat ME
405x1
405x1
Im deloading next week so I said what the fuk. Went for 405 but nobody was watching depth on the first atempt so I wanted to make sure. Had the coach on depth duty for the 2nd atempt and he said it was good to go. Its hard for me to tell what is just past paralell cuz I usually squat kinda low just to make sure.
Bench
2x2 w/ 275
275x1
305 miss(lulz)
Love heavy low rep work.
Kroc Rows
x20 w/ 75lbs dumbell each arm
x12 w/ 75
x10 w/ 80
Damn these are rough.
CLIFFS
-405 squat PR
-Kroc Rows are fun/hardMy Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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