It's a long way to the top...

[FenderElectrics]

if you wanna rock n' roll/powerlift.



Decided to start a log here as opposed to a different site as I'm constantly here anyways and the knowledge/experience on this site is miles ahead of anywhere else.

I've been lifting about a year and a half. Did starting strength for about 6 months. Hurt my knee in a basketball game had to take several months off. When that felt better I started a long bulk from 173 to where I'm at now at about 200 and ran 5/3/1 for that period with the last month running Sheiko leading up to my meet yesterday. I've loved all 3 of these programs and think I would love any program.

I'm sloppy right now never been near this body weight and been bulking forever so I'm going to run a 3-4 month slow cut. I'm planning on continuing with Sheiko and don't anticipate the volume being an issue on a cut. Some may disagree with that and I guess I'll find out if I'm wrong but don't think it will be an issue. I really love the concept of high volume at lower percentages. It really helped my squat especially.

Had my first meet yesterday and loved everything about it definitely motivated me. Did a write up here: http://forum.bodybuilding.com/showth...post1051587781

Was real happy overall hit 352/220/407 for a 979 total with the squat and DL being PRs.

Will do another meet this summer/fall don't know which one yet but can't wait!

Macros will be around 200g PRO, 350g CHO, 80g fat @ around 2,900 calories.

I'm obsessed with classic rock/metal as you can tell from the title will definitely post tons of underrated bands /songs here.

That's about all. Body is actually not too banged up from the meet planning on starting 29 tomorrow.

[FenderElectrics]

Welp my body was a little more banged up from Saturday than I thought lol What a grind tonight...

Sheiko 29 W1D1:

In honor of the new tour dates announced today (1 which I can travel to!) here's some Maiden:



Bench Press:
rotator cuff warm up stuff
125x5
150x2x4
175x2x3
185x5x3

Squats:
185x5
215x2x5
250x5x5 the weight felt light but my body is a little beat, here is the last set:



Close Grip Bench: Since I think my biggest weakness in bench is tris I'm going to throw this in instead of more bench 1-2x a week.
125x5
150x5
175x4x4

DB Flies:
45x5x10

Was supposed to hit 5x5 GMs but thought better of it with my lower back feeling pretty trashed.

Food:
118g fat (won't be this high again had some food to finish up)
305g carbs
205g protein
3,066 calories

[FenderElectrics]

Food yesterday (real low since I fell asleep real early):

Fat 55g
Pro 170g
Cho 186g
1886 cals

That low of cals and carbs may make for a brutal workout today but I'm well rested at least so who knows

[FenderElectrics]

LONG workout tonight, over 2 hours all in total. Was a little sore still but managed.

DLs to Knees:
205x3
245x3
285x2x3
305x4x3

Last set here. Ignore last rep as I was messed up from hex plates rolling basically forgot to pause. First time doing these:


Incline BB Bench Press:
155x4x6

V-Bar Pushdowns: was supposed to be dips but I am done with dips as they bother my shoulders
160x5x5

Rack Pulls: supposed to be from blocks but don't have that option. Bar 2 inches below knees.
225x4
265x4
305x4
350x4x3

Lunges w/ DBs:
50 pounds 5x5

Cable Crunches:
220x3x10

Got my 12'' rumble roller in the mail today I'm pumped! My gym almost never has a free roller so having one I can fit in my gym bag is great.

Food:
69g fat
310g cho
230g pro
2715 calories

[FenderElectrics]

Food:
Fat 78g
cho 311g
pro 202g
cals 2704

[FenderElectrics]

S29 Week 1 Day 3:

Paused Bench:
125x5
150x5
175x4
190x2x3
200x2x2
190x2x3
175x4
150x6
125x8

DB Flies:
45x5x10

Squats:
185x5
215x2x4
250x2x3
270x5x3

Here is my third or fourth set, tried a different angle this time:



Good Mornings:
135x5x5


Food today:
cals 2723
fat 78g
cho 293g
pro 215g

[FenderElectrics]

Weekend eats. Saturday = 3k cals and 250g pro ish

Sunday:
2790 cals
87g fat
275g cho
226g pro

[FenderElectrics]

Tough one today.

Sheiko 29 Week 2 Day 1:

Squats:
185x5
215x4
250x2x3
290x5x2

Paused Bench:
125x5
150x4
175x2x3
200x5x3

DB Flies:
45x5x10

Pushups:
5 sets of 10

Front Squats: First time ever even attempting these. Played around with it ended up having to cheat with straps as I'm not flexible enough in that way. Will work on it.
45x2x5
95x2x5
135x3x3

Good Mornings:
135x5x5


Food:
2787 cals
100g fat
254g cho
220g pro

[FenderElectrics]

Food yesterday:
cals 2618
fat 86g
cho 295g
pro 172g


New situation: running a tough mudder in one month. Long story short it's free and this girl needs a partner so I'm gonna give it a go. My cardio sucks so it's gonna be rough and I'm not willing to sacrifice lifting gains going all out running so I'm just adding in a jog 2x a week and not worry about if I have to walk at all during the TM. Should be fun and I'm cutting now anyways so a little added cardio will let me eat more.

Yesterday ran a mile and was exhausted but did it too fast at around 7 minutes. If I pace myself better I should be less tired so soon.

DL day today. Looking at the programming this day looks like by far the easiest out of the 4 weeks. It's lighter than last weeks DL day and less reps too which seems weird but a ton of people use this spreadsheet I'm sure it's accurate so I'll trust it.

[FenderElectrics]

S29 W2D2:

DL to Knees:
205x3
245x3
285x2x3
305x4x2

Paused Bench:
125x6
150x2x6
165x4x6

DB Flies:
45x5x10

Rack Pulls:
225x4
265x4
305x2x4
330x4x4

Lunges:
50 pounds DBs 5x5

Food:
2930 cals
95g fat
353g cho
175g pro

[FenderElectrics]

Food Today:

Cals 2650
fat 89g
cho 228g
pro 240g

[FenderElectrics]

Busiest 3 days ever. Our town had a huge flood issue which had us beyond busy as **** the past few days. When on a see food diet these past few days no idea how much I've eaten just made sure to get a ton of protein in.

Workout Saturday:

Squat:
180x5
215x4
250x3x2
290x5x2

Paused Bench:
125x5
150x4
175x3x2
200x2x2
190x3
165x5
135x7

DB Flies:
45x5x10

Squats:
180x5
215x2x5
250x4x4

Good Mornings:
155x5x5


Sunday:

Pull Ups:
BWx2x4
BW+45 pounds 3 sets of 4

RDLs:
135x10
225x3x6

Leg Curl:
3 sets of 10

DB Rows:
105x3x10

Cable Crunches Standing:
180x4x12

Tricep Rope Pushdowns:
120x3x10

Standing Tri DB Extensions:
65x3x6

DB Curls:
40x10
40x2x8

DB Hammer Curls:
40x3x8

[FenderElectrics]

Easily the toughest workout of the cycle looking at it. Was brutal especially being on little sleep after working 14 hours a day for the last week. Got it done though!

Squats:
195x5
235x4
270x2x3
305x2x4

Paused Bench:
125x5
150x4
175x2x3
200x6x3

DB Flies:
45x5x10

Pushups:
5 sets of 10

Squats:
185x3
215x3
250x3
285x4x3 - BRUTAL

GMs:
145x5x5

Slept like a baby that workout ended at midnight.

[FenderElectrics]

off the see food diet yesterday finally after 4 straight days of non stop chaos and just eating whatever I could


Food yesterday:
cals 2730
fat 72g
cho 300g
pro 214g

DLs tonight hopefully I'll have some energy on like no sleep right now

[FenderElectrics]

Deficit Deads:
205x2x3
245x2x3
265x4x3

Paused Bench:
125x5
150x4
175x2x3
200x3x2
215x2x2
200x2x2

DB Flies:
50x5x10

Rack Pulls:few inches below knees
245x4
285x2x4
325x2x3
370x3x2

Standing Cable Crunches:
180x15
200x3x12

Ab Wheel:
2x10

[FenderElectrics]

Food yesterday:

cals 2669
fat 78g
pro 215g
cho 287g

[FenderElectrics]

My wrist is all ****ed up. Slept on it funny like a week ago it was a little sore. Could easily work through it probably didn't even need wrist wraps for bench but wore them just in case. Well yesterday on a set of OHP on the descent my wrist just gave and I dropped the bar onto the pins. It's sore as **** right now I can barely lift my coffee mug this morning.

I think its just a bad sprain and I'm gonna give it a few days. Going to skip my misc day today and hope by my Tuesday workout I'm good to go. Injuries are part of the game I guess.

Yesterdays workout:

Squats:
185x5
215x4
250x2x3
285x6x3

Paused Bench:
125x5
150x4
175x2x3
200x7x3

DB Flies:
50x5x10

OHP:
115x ****ed up wrist FML

Called it there

[FenderElectrics]

Forgot I moved in my squat stance out of curiosity yesterday and it felt great. Filmed from back and side here seemed like a more natural movement for me. May stick with this for awhile





Random bench set:

[FenderElectrics]

wrist is getting better but still hurts a little. I think I can do most pull movements but definitely no push for at least another week maybe longer.

Going to work up to a heavy squat set in a 5/3/1 type way and then do whatever pull movements I can tomorrow then play it by ear.

Have my tough mudder race in 2 weeks so just going to squat 2x a week and do whatever else I can til then before deciding between sheiko and 5/3/1 starting after the TM.

Been running a bunch lately since I can't lift and cardio is improving a ton should be okay for this TM will be fun to do but my god I am just chomping at the bit to lift right now I can't stand injuries

[FenderElectrics]

Tested out the wrist a little today. Any pulling movement is fine. Tried to do several different other exercises out of curiosity and couldn't do any of them. No kind of curls. Most tricep stuff is no go. Obv no chest/shoulder stuff. Meh, will just mix up back and leg stuff for a few weeks things could be worse. Hit a squat PR today too so it's not all bad!

Squats:
warmed up then did a 5/3/1 type thing
225x5
275x3
315x5 PR! Had at least 1 in the tank whether it looks like it or not lol



Pullups:
BW for 3 sets of 10

Chest supported rows:
70 pounds on each side did 3 sets of 10

Moto rows:
80 pounds 3 sets of 10

Standing cable crunch:
180x2x12
180x15

Going for a jog now maybe get like 3 miles ish Got 2 weeks til my tough mudder gotta jog 3x a week til then

[FenderElectrics]

Hit some DLs today. God I suck at DLs gotta figure this out. My wrist didn't love it either but it was manageable

DLs:
275x5
315x3
365x3 -> pretty bad

RDLs:
225x3x8

Lunges:
70 pound dumbbells 3 sets of 6

done, nice and quick

[FenderElectrics]

Wrist still not 100% but slowly getting better every day. Getting annoyed that there is so much I can't do especially no benching gets to me as I am so bad at bench and need to reps. Oh well at least I can squat/DL.

Squats:
Worked up to 3 sets of 6 at 275

Wide Grip Pull ups: terrible at these
3 sets of 6

Moto rows:
80x3x10

Chest supported rows:
70 pounds each side 3x10

Standing cable crunch:
180x3x15

[FenderElectrics]

Wrist feeling best it has since i hurt it 2 weeks ago. Still not 100% prolly like 80% right now but making nice progress.

DLs:
worked up to 315x10

Hack Squats:
90x10
140x6
180x6
230x2x5
230x10

Lunges:
Holding 65 pound DBs did 3 sets of 5

RDLs:
225x3x8


Went for a 2 mile run yesterday cardio getting way better did it in 16 minutes no way I could do that a few weeks ago.

Been eating around 2,500 cals per day losing at a nice rate.

[FenderElectrics]

Wrist is probably 90% now getting better every day didn't use wraps for any of my pulling movements with no issue.

Also my knees have been bugging me during squats and it's from the narrower stance. I'm going back to wider stance but may use a narrower in meets as I feel stronger that way.

Squats:
45x10
135x4
185x3
225x2
275x1
295x3x3
255x3x3

Pull ups:
Bodweight 3x10

Moto rows:
80x3x11

Standing cable crunches:
180x4x15

Chest supported rows:
90 pounds each side. 3x10


Gonna go for a run tomorrow. Hit some deads on thursday. Run on Friday. Nothing on Saturday but eat a **** ton of carbs to get ready for the Tough Mudder Sunday. After that I'm hoping my wrist will be 100% and I can jump on Sheiko or 5/3/1 for the coming months (still not sure which yet )

[FenderElectrics]

****ty day. Had to work 14 hours felt under the weather the whole time and during workout my wrist wasn't feeling great so not happy to take a step back there after it was consistently improving. Blah but what can you do

Deficit Dead Lifts: standing on 25 pound plates
135x2x5
185x4
225x3
275x3x5

RDLs:
225x3x8

Hack Squats:
180x2x5
230x2x5

Standing Cable Crunch:
180x3x15

[FenderElectrics]

Did Tough Mudder yesterday. Was tough mostly the running portion as it was 11 miles and I haven't run over a 5k in like 15 years lol

Turned my ankle with 3 miles left which is sore today so going to have to take a few days off unfortunately but don't think more than that. My wrist also is sore today which sucks as that just won't heal up for me so still no pressing for at least this week I don't think. Oh well it was a good time and glad I did it even with the wrist and ankle issues.

Going to start Sheiko up again and play it by ear as to when I'll start depending on how the ankle and wrist feel.

[FenderElectrics]

Ankle is 100% but wrist is like 60% ughh oh well just rest it some more getting so anxious to bench and really wanna start up sheiko again. In the meantime may have to spend another week rotating Squats/upper (only can do pulls) and DLs/lower.

Squats felt terrible today just couldn't sit back into it right it seemed.

Squats:
135x5
185x3
225x2
275x1
285x6x3

Wide Grip Pull ups:
BWx3x8

Moto Rows:
80x3x12

Chest supported row:
2pps 3x10

Squats: wanted to try and find a groove still didn't feel great
185x5
225x3x3

Standing cable crunch:
180x15
200x3x12

Stairmaster:
18 minutes at level 9 200 cals

[FenderElectrics]

had the flu all weekend. unreal the string of bad luck lately. oh well felt okay today and hit the gym for first time in 5 days.

played around with hook grip a little today trying to get used to that

DLs:
hook grip:
135x2x5
185x4
225x3
275x1

mixed grip:
315x5
belt on:
315x2x5

Squats: they felt so awful last time wanted to get some practice in. Final set I changed a few things and it felt pretty solid. will keep working on it
135x5
225x3x3

Standing cable crunch:
200x3x15

Bench press: first time attempting in a month.
45x hurt my wrist FML

So disappointed that I'm still so far away from pressing but nothing I can do. Just gonna keep hammering my Squat/pull and DL/lower rotation. At least I can squat and DL still.

[FenderElectrics]

Lower back was a little tight but wanted to do some squat reps anyways to work on form so went light. Form felt awesome not sure why I was in a funk. Been going at crazy busy times so it's tough to video will get a few videos next session.




Squats:
45x8
135x2x5
185x3
225x2
add belt:
225x10
225x10
225x10

sounded easy but that was basically cardio for me lol was real tough the last 2 sets the last few reps just being out of breath.

Leg Curls:
not sure of weight 4 sets of 8

Pull Ups:
BW 3 sets of 10

Moto Rows:
90x3x8


Called it there, back was pretty trashed but feels great this morning.

[FenderElectrics]

Felt good today.

Deficit DLs: No belt today
135x2x5
185x3
225x2
275x3x5

Here is my first set of 5. I used hook grip up through this set. Wow my thumbs were feeling it, gonna take some getting used to.



Practiced some conventional pulls. Not sure on the form, may take some tweeking.

Conventional Deadlifts:
225x5
275x2x3
325x1

Here is one of the 275x3 sets then the 325x1 from a different angle.




Hack Squats:Starting to really like these
2pps 1x5
3pps 4x4

Standing Cable Crunches:
200x4x15

Treadmill
30 minutes at 4.0mph and 6.5 incline