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  1. #1
    Registered User scottyk31's Avatar
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    Foxtrot Uniform Charlie Kilograms (see what I did there)

    New Log for a new competition. For those who did not read the other log (and for good reason) I just competed in the Usapl MD States and totaled 1444 at 275 and won a medal, which really does not mean much. It was a bad meet that needed to happen for me. There were positives so it was not all bad. So the next meet I am planning to do is the Usapl Equinox which usually get scheduled in April or May. I have decided to do 5/3/1 for my off-season and choose specific assistance that I think will help me. I am going to do most of my work without a belt and really concentrate on keep my chest up during the squat and get better positioning on my deadlift. My specific areas to bring up are my upper and middle back, shoulders, always triceps, and hips. The goal for this next meet is 1500+ once again. I am not going to care what weight class I fall in because it messed me up a bit this meet. So if I weigh 276 ill be SHW and not give a damn. Having squatted 520 in the gym and missing it at the meet I would like to squat around 540, bench around 335-345, and deadlift 630-640 (missed 617 at the very top). This all seems reasonable to me. I will be working with Josh Bryant after this off-season which will be about 10 weeks. He has taken my total from 1223 to 1444 in 2 years so I will stick with what works.


    Today

    Recovery
    pull aparts 100
    push downs band 100
    glute bridges 50
    clam shells 50
    crunches 30
    leg raises 30

    just getting some blood flow today
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
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    Log: working with Wenning, road to raw Nats
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  2. #2
    Registered User scottyk31's Avatar
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    Training maxes
    Squat 461
    Bench 292
    Deadlift 545
    OHP 166

    I used one of those calculators because I am lazy and dont want to do the math, but those are 90% off last meet.

    Main assistance for the first 3 weeks will be for Bench Barbell Rows and Weighted dips, squat- front squats and GHR (however will throw in seated GM's for mid back), OHP- CGB and Pull ups/downs depending, and for Deadlift - RDLs and Reverse Hyper

    I also like to use accessory lifts which basically are like pre-hab stuff, like shoulder box for shoulders, clam shells, dimmel deads for high reps, and glute bridges. Of course I will bicep curl once a week as well. Most of my main assistance will be done using a 5 rep scheme more than likely 5+ sets. GHR and Reverse Hyper I will likely do more reps.
    Recent Meets
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  3. #3
    Registered User scottyk31's Avatar
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    Deload/recovery
    Bench press 225x10
    Dips 3x10
    Rows 135x10 3 sets
    Bent over flys 4x15 15lbs
    Curls 3x12 70
    Plank holds 3 sets
    Recent Meets
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  4. #4
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    Squats with 5 sec negative 275x8,5,5
    Front squats 3x5 135
    Gastroc ham raise 4x5
    Seated gm 3x10 95
    Leg raises 3x12


    Knee still feels not so great will be taking it easy next few weeks
    Recent Meets
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  5. #5
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  6. #6
    Registered User scottyk31's Avatar
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    Update: so looks like the equinox meet will be more than likely in March, I have decided to skip that meet. My wedding is in march and my knee is not near 100% now the only thing that will change will be that after my 5/3/1 for 2 cycles I will go into Josh's off season program. I have my eye on summer meets, maybe the raw nats. I'm also going to attempt to drop some excess fat in the next 2 months while on 5/3/1.

    Today
    Clam shells 50
    Glute bridges 50
    Broom stick squats 25

    Mobility
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
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  7. #7
    Registered User scottyk31's Avatar
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    Overhead press Deload
    95x10 2 sets
    Cg bench 185x12 2 sets
    Pull downs 3x12 120
    Shoulder box 3x10
    Rolling tri extension 3x12
    Planks 3 sets

    Easy day as it should be, deads tomorrow then back to the heavy
    Recent Meets
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  8. #8
    Registered User scottyk31's Avatar
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    So after much time deliberating on what I should do with my training I decided I'm going with westside style programming, this is something I have always wanted to do. And why not, I have no plans for any meet anytime soon. Here goes.

    Accumulation
    Box jumps 6x3
    De squat
    255x2 12 sets
    Speed pulls against 1 chain 315lbsx8 singles
    Reverse hypers 4x10 160
    Seated gm bar x 40
    Spread eagle sit ups


    Chose 12 sets for squat because that's when I started to slow down. Really concentrating on fixing my positioning in the squat and dead

    Recent Meets
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  9. #9
    Registered User scottyk31's Avatar
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    Noticed something with my deadlifts, changed my set up from how I used to. Now my form sucks when it was once good, going back to that set up.
    Recent Meets
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    1465 @ 282 RPS. 5/14
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  10. #10
    Registered User scottyk31's Avatar
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    stuff
    banded scissors, clam shells, bw squats for recovery

    hip opener and couch stretch.

    have to move up lifting days due to court at work, my job definitely gets in the way of everything
    Recent Meets
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  11. #11
    Registered User scottyk31's Avatar
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    De bench (had to do this today due to scheduling, pushed it as far back in the evening as I could)

    Plyo push ups

    Bench against minis 165 12x3
    Db overhead press 35lbsx50
    Bb row 185 5x6
    Rolling tricep ext 3x15 30's
    Curls
    Leg raises
    Recent Meets
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
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    Log: working with Wenning, road to raw Nats
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  12. #12
    Registered User scottyk31's Avatar
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    Extra stuff
    Mobility
    Pull aparts 50
    Push downs 50


    ME lower tomorrow if my gym is not closed due to snow
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  13. #13
    Registered User scottyk31's Avatar
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    ME lower
    box jumps

    Front squats (chose this as a max effort because im terrible at these, my back tends to lose arch then the bar tends to slip...I feel this will help me with keeping my arch on the regular squat.)
    barx5, 95x5, 135x5, 185x3, 225x5, 245x5, 265x3 (technique broke and bar began to slip forward so I stopped here)
    RDLs 225x6, 275x6, 300x6
    Leg curls 2x25 70lbs
    standing band abs 100

    So far this week I am feeling a lot of soreness in my hips, hams, glutes, and middle erectors which is good seeing as those are weak for me.

    In other news there is a meet in March the week after my wedding. Since I deload a week before a meet this is a possibility, Its Uspa and apparently a class 1 total qualifies you for the IPL worlds in November. At 275 a class 1 is 1438 according to the chart. Which means if I repeat my last meet performance I will qualify. It is very tempting.




    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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  14. #14
    Registered User scottyk31's Avatar
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    ME Upper

    2 Board Bench
    worked up to 315x4

    standing barbell OHP 85x8, 105x8, 135x8
    DB Row 85's 15, 15
    throat press 3x12 75lbs

    Recent Meets
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  15. #15
    Registered User scottyk31's Avatar
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    extra

    lots of lower body mobility work

    50 pull aparts
    50 push downs
    50 band curls
    Mcgill crunches

    Just some upper body recovery and mobility prep for tomorrows DE squats. Knee is around 85-90% so I am still going to work off the box for probably the next 2 weeks, then go on to alternating weeks on then off the box, plus going to start putting on some band tension on the squat this week if my knee feels well enough to. Having fun so far with this set up. I feel as though I am moving in the right direction for this moment in time.
    Recent Meets
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  16. #16
    Registered User scottyk31's Avatar
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    Dynamic Effort Lower
    Squats 280x12x2 light band
    relaxed o/c by dynamic deads worked up to 3 sets of 1 with 315 (stolen from hamburger train)
    Ghr 4x6
    reverse hyper 4x8
    band abs a bunch

    Good session, knee was up to the task. Still working on my back integrity on my squats. Learning all I can right now to make sure I go in the right direction.



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    Log: working with Wenning, road to raw Nats
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  17. #17
    Registered User scottyk31's Avatar
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    New blog about beginner to intermediate powerlifting

    http://pigtownpower3.blogspot.com/20...erlifting.html
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  18. #18
    Registered User scottyk31's Avatar
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    Extra stuff
    Band pull throughs 50
    Glute bridges 50
    Clam shells 50
    Planks

    Just a quick extra workout to get blood flowing. I'm trying to bring up my glutes so I never miss a deadlift at the very top like I did last meet.
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  19. #19
    Registered User scottyk31's Avatar
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    Dynamic upper
    Plyo push ups
    Bench against minis
    180x3x12 sets
    Log press 16, 10, 6
    Bent over row 225 5 sets of 6
    Band push downs 100
    Band abs 3 minutes
    Recent Meets
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    Log: working with Wenning, road to raw Nats
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  20. #20
    Sexual Tyrannosaurus ftwrestler's Avatar
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    one of my fav songs (srs)
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  21. #21
    Registered User scottyk31's Avatar
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    My iPod was on shuffle when I was thinking of what to title my log. I'm a big fan of bloodhound gang.

    ME lower
    Paused squats 345x5 easy, 390x5 harder, 405x4 pr of 2 reps probably should have gone 1 more rep
    Deficit pulls 455x1
    Ran out of time so just did some pulls

    Went home did 100 band leg curls and some spread eagle sit ups

    Long day had 2 hours of sleep on a 10 hour day. Felt awful but made it through

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  22. #22
    Registered User scottyk31's Avatar
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    Banded leg curls 100
    Banded good mornings 50

    That's it not much just some recovery
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  23. #23
    Registered User scottyk31's Avatar
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    ME Upper

    felt tired still, still on just a few hours of sleep but got a pr anyway
    Close grip bench 295x5 (previous pr 290x4)
    jm press 135x5 3 sets elbow started getting pissed at me
    lateral raises 20's for 3 sets of 20's
    biceps and abs

    got in, got out need some damn sleep I hate training for work
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  24. #24
    Registered User scottyk31's Avatar
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    Extra
    Band flys 50
    Pull aparts 50
    Press downs 50

    Finally got sleep feeling better
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  25. #25
    Registered User scottyk31's Avatar
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    Dynamic lower
    Squat 305x10x2 plus light band
    Speed deads 335+2 sets of chain 8x1
    Ghr 4x6
    Reverse hyper 1 plate each side x 50 reps

    Tour of My gym




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  26. #26
    Registered User scottyk31's Avatar
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    extra work

    oly squats 155x40 reps done in as few sets as possible (didnt count them my bad)
    ab work

    these are like 30% of my max so they are not taxing at all. Basically it gets my blood flowing and gives me extra technical work which is what I need right now.
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  27. #27
    Registered User scottyk31's Avatar
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    Slept on my shoulder wrong last night, felt tight and just gross today

    Did done dynamic benching some high rep Db bench and face pulls

    Gross day on to the next
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  28. #28
    Registered User scottyk31's Avatar
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    Me lower
    Block pulls 545x1, 565x1, 585x1, 610x0
    Got a little over zealous with the 610 but oh we'll got 3 pulls in above
    Csr 4x10
    Decline sit ups

    Stopped there short on time

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  29. #29
    Registered User scottyk31's Avatar
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    extra
    pull throughs 50
    banded leg curls 100
    glute bridge 100
    ab work

    ME bench later this week then I am going to up the intensity for 2 weeks then deload, then I will go into meet prep
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  30. #30
    Registered User scottyk31's Avatar
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    Me upper

    Wanted to floor press all racks in use, all special bars in use...man do I hate commercial gyms around the holidays

    Went with paused bench
    300x1 315x2

    Not a pr but stopped there, this is the highest double I have done sans ammonia/getting psyched so ill take it on a day where I was just pissed in general

    Standing ohp 155x5 160x5 165x3

    Dips 3x12

    Pull ups 3x5

    You can see that I slow toward lockout so I'm going to work off a 3 board next board press also will up tricep volume

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