Scott Koscielniaks road to IPL Worlds

[scottyk31]

So I reached one of my long term goals this weekend of hitting 1500 at 275. I actually hit 1504 with a 529 squat, 347 bench, and 628 deadlift. This was a 29 pound increase in 8 weeks while using Daily Undulating Periodization. This total was above the qualifying total for IPL Worlds in Vegas so that will be my next competition. My plan is to make a run at 1600. I left a little on the table in squat and deadlift and hope to improve greatly on both. To make this run I need to squat above 560/570, bench into the higher 300's and deadlift into the mid to high 600's. I'm going to run part of a sheiko prep cycle to improve my strength in certain positions as an off season then move right into DUP for contest prep. I will have my meet video up this week.

[scottyk31]

First day back in the gym after the meet. Nothing feels to banged up. I'm doing a week of lighter weights but transitioning to the style of program I'm starting next week. It has heavy emphasis on front squats, squats with paused, deads with pauses. I'm going to pause at my positions of weakness. Also I will add OHP for certain lifts because my OHP sucks.

Front Squat
185x4
225x4 2 sets

Bench Press
135x5
175x4
205x3
225x2x2

Squat
225x1
275x1
315x2x2

Flys 4x8 15lbs

Malan weighted sit ups 15lb 2x10

As I said its a Deload but next week the numbers jump up. Improving my weaknesses before jumping back into DUP will pay off a ton. My inconsistencies in my positioning really takes away from my total.

[USMARINE8152]

CongrAts !!!!! Vegas ? Good S HIT

[USMARINE8152]

What can I do (no homo) to have you write me up a program?

[scottyk31]

I can write you one ill get with you about the particulars

[scottyk31]

Deadlift to knees 315x3x2 sets
Bench 185x5, 205x3,5,7,4,6,8
Deadlift pause above knees 315x3, 365x3, 405x2
Pull ups 4x6
GMs 3x5 95lbs

I feel great for just having completed, going to start real program Sunday or Monday.

Got this 4 day program from sheiko.ru the cms, ms program in the forum.

[scottyk31]

Bench 185x5, 225x4, 240x3x3
Squat with a pause 1/2 way down 225x3, 275x3, 315x3x2, 335x3
OHP 135x4, 145x3,3, 155x2
Band flys
Back extensions

[scottyk31]

Decided to say screw off season and stick with what works. So I'm just going to run Dup twice

Squat
380x8 for 5 sets
Deadlift 440x2 3 sets

This was rough not having done high reps for a bit. I felt all my reps were solid though. Soreness has already set in. It will be a rough week. Excited to get back at it.

[scottyk31]

Bench 5x8 245
Cg bench 2x8 205
Ohp 3x8 110

Made an error yesterday and should have squatted 370 not 380...

I don't math well

[scottyk31]

Squats 6x6 395lbs
Bent over rows 4x5 185

Legs were smoked from Monday, today was just a grind but I got through. Week 1 always sucks I expected this. 1 more squat session this week and 2 more bench sessions.

[scottyk31]

Bench Press 260x6x6 pretty easy
Cg bench 225x6 2 sets
Ohp 135x6 3 sets

Got my work in

Squats
425x4x6 sets grinding
425x6 plus set (tough day got +1 rep from last cycle at this weight)

Deadlifts 455x2x3

Squats were rough but the work got done. I was expecting the grind this and next week. Next week the deadlift frequency will increase.

[scottyk31]

Bench press 280x4x6 sets
1x7 missed 8 out of the groove and was too gassed to recover
Ohp 3x4 145
Pull ups 30 reps total took 6 sets

[scottyk31]

Squats 385x8x5
More mentally hard than physical
Deads 3x2 445 ran out of time

Had an off day squatting but got through the lift. Since I started 10lbs over last week I decided to move up 5 on my 8 rep day, then move up 5 next week and ill be on track.

[scottyk31]

Bench 260x8x4 realized I can't count and should be using 250...I was wondering why it felt so hard. So did 1 more set at 250
Cg bench 215x8, 225x8
Ohp 120x8x3

Need to stop misleading, I suck

[USMARINE8152]

.....thank god we dont need math that much in our jobs.

[scottyk31]

.....thank god we dont need math that much in our jobs.

Fact!


Squats 405 6x6
Deads 2x1 515 felt gross

[scottyk31]

Squatted 435x4 for 5 sets and re aggravated my left quad. Shut it down

Bench 290x4 for 6 sets the a plus set of 290x7
Ohp 165x4 x 3 sets

Hope my quad gets better so I can finish my volume block

[scottyk31]

Squats on Tuesday
5x8 390
Deads 455x2 for 5 sets

Bench on Wednesday
5x8 265
Ohp 135x8 2 sets
Cg bench 225x8, 235x8

Squats on Thursday
5x6 415
Deads 495x2, 1 felt discomfort shut it down

Bench
5x6 275
Cg bench 250, 255x6
Ohp 155x6, 5 shoulder pain had to shut down my body is rebeling against me.
Bent over row 5x5 245

[puckett26]

Subbed

[scottyk31]

6x4 using 445 my plus set I shut down at 4 reps due to nagging pain
Deads 515x2,2
525x2

Felt worn down today and a little beat up. But I got the work I was supposed to get in. One more week of volume left. Hate volume but I am significantly stronger. Next week I squat 405x8, 425x6 and 455x4 which is much better than before. Bench will be 270x8 285x6 and 300x4 which is good as well. Looking Foreward to a good taper and 2rm test

[scottyk31]

[scottyk31]

Squats 3x8 405lbs strong squat day
Deads 4x2 475

Day 2
Bench 3x8 275
Cg 250x8 for 2 sets
Skipped ohp my shoulder was killing me

Day 3
Squat 4x6 425 grind, worked a double lack of sleep contributed
Deads 515x2, 1 gassed and on the verge of passing out shut it down

[scottyk31]

Bench 285x6 3 sets (way too easy)
290x6 still easy
Cg bench 260x6 265x6
Ohp 135x6x3. Shoulder still giving me a fit just getting work in
Row 265x4x4

Smashed benching today this volume cycle has done well for me

[scottyk31]

[scottyk31]

Squats
455x4,4,4,3 just gassed from the week stopped at 3 reps. Was getting sloppy and knee was starting to knock in. Really tough session.
Deadlifts 3x1 545

Bench 305x4x4
305 x 6 plus set
Ohp 155 x 4 for 3 sets

Felt heavy today but got through I believe 6 reps at 305 may be a pr but I don't know

Tapering and 2 rep max test this week

[scottyk31]

So good news, I was able to sell my home and will be settling on a new home by the end of September. The only bad thing is that this is an enormous distraction to deal with and I am putting a ton of money out. I will not be doing any competitions this fall/winter.

The good thing is I will now buy a home gym. I'm getting an ipf style combo stand/bench from Texas strength systems. I'm on the search for a cheap ipf spec bar as well. That will be my initial set up.

So while this is great once again a huge distraction. What my plan is to do is to continue to lift with DUP as planned. I will test after an intensity cycle. I'm going to let my body choose when to taper. When I get to that point of over reaching I will taper then test. Also in this time I will be losing fat. I hope to get around 255-260 to meet the new USAPL weight classes next year.

So my plan is to get under 265, and shoot for 1600 next year in an early meet. I want to do Raw Nats next year since its blowing up as a huge event. If I can stay focused I believe I can be in striking distance of a 600 squat, 400 bench, and 700 deadlift.

Since fixing my 3 lifts I'm seeing some huge jumps in my lifts. Now I just need to get consistent with them.

I will be 2 rep maxing tomorrow and Saturday. Will have videos up

[scottyk31]

Squat double at 9 rpe
445x2, 475x2, 505x2 pr! Smoked

Pull a single at 9 rpe
600x1 easy single


Hyper extended my elbow while moving a couch no bench press. Got to get my elbow right first.





Happy with these. Will start up my intensity block tomorrow