Mike Plowright's powerlifting man diary

[MikePlow]

Hey guys! I'm a hopefully future competitor and also a novice coming over from ICF 5x5. My goals have changed from a bodybuilding perspective to a powerlifting one as I look to compete some time next year depending on when a meet is available to me here in Canada. I live in Armstrong, BC in the Okanagan (closest major city is Kelowna).

I'm mostly starting this log to track my progress but also to get tips from you guys. I'm always looking for form critiques and suggestions. I repeat, I'm ALWAYS looking for form critiques and suggestions. I'm also here for support! Always nice to have guys and girls with similar goals help each other along the way!

I'm gonna be running Izzy's PowerliftingToWin training program. I'm going to be starting on PNP2.



Source: PowerliftingToWin.com website.

Progression is based off of how many reps you hit per set. Take your worst set (lowest rep achieved in a set) and follow this chart:

6 reps = +10lbs
5 reps = +5lbs
4 reps = +2.5lbs
3 reps = +1lbs

Warmup sets are as followed:
30% x 5
50% x 5
70% x 3
80% x 2
90% x 1

All videos will be my last work set unless otherwise noted.
I will do my best to record every workout.

2014/08/26
Weight: 191lbs

Squat 3x3-6



225x5@7.5
225x5@8
225x5@8.5

Next Lift Progression: +10lbs

*I goofed here and forgot I was on a new program and was supposed to go to 6. 225 is a deload from 250 5x5 which I hit on ICF last week so I will continue to increase by 10lbs.


Bench 5x3-6



175x6@8
175x6@8
175x6@8.5
175x6@8.5
175x6@9

Next Lift Progression: +10lbs


Deadlift 2x3-6



265x6@8
265x6@8

Next Lift Progression: +10lbs

[Jmann96]

Nice log man, we're around the same strength level. You should stop by my log, I'm on week six of my StrongLifts 5x5.

[MikePlow]

Nice log man, we're around the same strength level. You should stop by my log, I'm on week six of my StrongLifts 5x5.

Sounds good dude! Subbing now!

[MikePlow]

2014/08/28
Weight: 192lbs

2ct. Paused Squat 2x3-6

Set 1:


Set 2:


175x6@8
175x6@8.5

Next Lift Progression: +10lbs

*Started light on these because I've never done them before, but even 175 was a bit harder than expected. I think my timing was close on each one but still a little inconsistent but they felt wicked. I doubt my form is perfect but I did feel good about them.

2ct. Paused Bench 2x3-6

Set 1:


Set 2:


155x6@8.5
155x6@8.5

Next Lift Progression: +10lbs

*Again, first time doing any 2 count paused lifting but felt pretty good about them.

[MikePlow]

2014/08/30
Weight: 191lbs

Squat 3x3-6

Set 1:

Set 2:

Set 3:


235x6@8.5
235x6@8.5
235x6@9

Next Lift Progression: +10lbs


Bench 5x3-6

Set 4:

Set 5:



185x6@8
185x6@8.5
185x6@8.5
185x6@9
185x6@9.5

Next Lift Progression: +10lbs


Deadlift 2x3-6




285x5@8
285x5@8.5

Next Lift Progression: +5lbs[/QUOTE]

[Jmann96]

Nice squatting and bench man. Have you benched two plates yet?

[FastCatChamp]

In!

[MikePlow]

Had a bit of a wild weekend. Annual town rodeo was going on so my hangover made me miss Monday's workout unfortunately. Hit Tuesday's GPP day (not logging those, though) and here's yesterday's Pause-day

2014/09/03
Weight: 191lbs

2ct. Paused Squat 2x3-6

185x6@8
185x6@8.5

Next Lift Progression: +10lbs


2ct. Paused Bench 2x3-6

165x6@8.5
165x6@9

Next Lift Progression: +10lbs


No videos unfortunately. Phone died as I got to the gym. Overall a pretty good day though. Technique felt good especially in the pause squats. Had a guy come up and ask me for advice on how squat deeper which I thought was weird because I don't go particularly deep but not many people squat in my gym let alone go below parallel.

[sebatu]

Subbed! your routine sounds interesting.

[MikePlow]

Subbed! your routine sounds interesting.

One of the cooler beginner programs I've come across! Love the slow introduction to using autoregulation. Candfito showed it a bit of love too.

He's got a free e-book if you wanna read more,

http://www.powerliftingtowin.com/programmingtowin/

there's 3 Novice phases before jumping to intermediate (which there are 3 phases of as well).

[MikePlow]

getting a little pre-lift excitement




edit:

k that one didn't quite do it for me lol



There we go

[MikePlow]

2014/09/05
Weight: 194lbs

Squat 3x3-6

245x5@8.5
245x5@8.5
245x5@9

Next Lift Progression: +5lbs

Bench 5x3-6

185x5@8
185x5@8.5
185x5@8.5
185x5@9
185x5@10

Next Lift Progression: +5lbs


Deadlift 2x3-6

290x5@9
290x5@9

Next Lift Progression: +5lbs

Overall pretty happy. This is my first PR day since my little weekend bender since I repeated the same weights as last Friday on Monday just to get back into things (which was a struggle lemme tell you). I was feeling a little groggy this morning but super motivated. Squats felt really good and I was pissed that I sold myself short and only went for 5 reps. Had a mental block or something. But I brought it back with my bench because not only had I ever not benched 195lbs before, I did it for a 5x5. so **** yeah on that. Deadlift was another big PR for me. 2 sets of 295 is 10lbs more than last week which was a huge PR since prior to I had only ever done 1 of 275.

Regardless I'm ****ing LOVING this program. I feel great and accomplished after every workout. You're pretty much guaranteed to either hit a weight or a rep PR and it's just a good feeling at the end of every day. Wish I did this 6 months ago.

No videos again unfortunately. Phone is going crazy. Had 80% when I got to the gym, went to film my first work set and it was at 5%. Turned on the camera and it died. Contract is up next week or so so I'll have a shiny new one soon.

[MikePlow]

2014/09/08
Weight: 192lbs

Squat 3x3-6



255x6@8.5
255x6@9
255x5@9.5

Next Lift Progression: +5lbs

Notes: I goofed on this and added 10lbs instead of 5. Still pretty happy with the outcome though! I think I could've had 6 on the last set but I cramped up in my stomach/abs on my last rep oddly enough. Strength wise I felt it was there, was just a rare incident.. Not sure why it happened tbh. Never had it happen before. Everything felt great though - no knee pain or anything which is different from usual. Usually I feel achy as hell after. This is the most weight I've EVER had on my back so to hit these reps - well, as you can tell I'm stoked.

Bench 5x3-6

200x6@8.5
200x6@9
200x6@9
200x5@9.5
200x5@10

Next Lift Progression: +5lbs

Notes: The 5 sets turn this into a battle man lemme tell you. My bench is definitely going up because of it though! Never put up 200lbs before, so much like last week to put up a number that I've never touched before for sets feels awesome. I get the feeling I'm gonna need those microplates soon (still on their way) because I almost didn't make the last rep to hit 5 (to still achieve +5lbs progression) but managed to push through with some **** form. Depending on how 205 goes, I may deload because I don't think my pauses were anywhere near long enough with 200. It wasn't touch n' go, but some were questionable. We'll see on Friday. No video unfortunately because the gym got real busy and everywhere I set up my phone to film was in use - everywhere else you can't even see what I'm doing anyway.


Deadlift 2x3-6

295x6@9
295x6@9

Notes: Was in the zone for deadlifting today. This weight felt pretty easy. Obviously it was taking its toll but I walked out of the sets thinking I could've done 3 plates no problem. Who knows if I actually could have for reps but mentally I felt there and my form felt solid. Same deal with bench on the videos though - where I set up my camera was in use and there's no real other place to set it up/deadlift. One of the negatives of a small gym.

Next Lift Progression: +10lbs

[Jmann96]

Your bench is crazy strong man! Have you had to deload on any lift yet?

[MikePlow]

Your bench is crazy strong man! Have you had to deload on any lift yet?

On this program no, I had to deload on squats twice when I was doing ICF but a lot of that was attributed to knee issues that seem to be fixed (probably a combo of form tweaks and Oly shoes).

I get all giddy thinking about a 2 plate bench

[Jmann96]

On this program no, I had to deload on squats twice when I was doing ICF but a lot of that was attributed to knee issues that seem to be fixed (probably a combo of form tweaks and Oly shoes).

I get all giddy thinking about a 2 plate bench

What were your 5x5 lifts when you ended ICF?

[FastCatChamp]

Everything looking real good.

Steady as you go.

[MikePlow]

What were your 5x5 lifts when you ended ICF?

Pretty sure they were:

240 Squat
185 Bench
275 1x5 Deadlift
115 OHP
165 BOR

I deloaded a bit before starting this program just to get used to the sets/reps the program calls for. But my squatting was hardly parallel, my Deadlifts were very poor form and more like an RDL half the time and my bench was 100% touch n' go.

[MikePlow]

Everything looking real good.

Steady as you go.

You must spread some Reputation around before giving it to FastCatChamp again.

[MikePlow]

Off to go crushed some paused sets! Pumped for these days!

[MikePlow]

2014/09/10
Weight: 193lbs

2ct. Paused Squat 2x3-6

195x6@8
195x6@8.5

Notes: This one was a breeze. Almost considered jumping up to 205 after the first set but figured I'd stay on course with linear progression @ 10lbs. Pauses were solid at the bottom, was able to hold them in the same position as I normally squat to and I made sure not to go any higher or lower.

Next Lift Progression: +10lbs


2ct. Paused Bench 2x3-6

175x6@8
175x6@8.75 (if that's allowed)

Next Lift Progression: +10lbs


Notes: A little bit harder than the squats but still easy. My elbow was a little sore from yesterday - had some soreness after I did some pullups so my negatives were a little shakey but was able to hold form pretty well. Still trying to work on my setup on bench and getting a good arch considering I have about as flexible as a piece of drywall but I think I'm making progress. Still no videos though Can't wait for that new iPhone to be in my hands.

time to go put 1lb of lean ground beef in a protein shake to take full advantage of my ~ANABOLIC WINDOW~














































just kidding. But some XF Ultra Peptide Lemon Cream Pie is definitely going down the hatch right now.

[MikePlow]

and just for fun, here's a back comparison from earlier in the year until now:





different poses, but still happy with the size difference

[MikePlow]

Well today sucked proverbial and liberal cox. Not sure what was wrong but every lift was down like crazy. Only got four reps total of 260 on my squat before my knees and even my core felt like they were gonna give out on me. Couldn't control the negative at all and was shakey as hell going down. My bench was alright, did 205 for five sets of four. And my deadlift I could barely lift 265 for a triple leading up to 300.

Not gonna bother recording the RPE and stuff.. just a failure across the board. I think I went too hard on Tuesday's GPP day and wasn't allowed to fully recover. Lesson learned. Hope Monday goes well so I don't have to deload.

[FastCatChamp]

Just remember that your program is auto-regulated.........you do what you can each session. If 265x3 was your capability today thats fine.
By not overreaching and trying to grind like a crazy may you will hit bigger lifts in time when you are feeling it.

Good work.

Think consistency and time above every other variable.

[MikePlow]

Just remember that your program is auto-regulated.........you do what you can each session. If 265x3 was your capability today thats fine.
By not overreaching and trying to grind like a crazy may you will hit bigger lifts in time when you are feeling it.

Good work.

Think consistency and time above every other variable.

True that! As I'm sure everyone knows it's just frustrating when you have off days. Felt for sure after Monday that I was going to nail this one. Ah well, gonna eat my face off and rest up this weekend and hit those PR's Monday

Thanks for the words bro!

[MikePlow]

2014/09/015
Weight: 192lbs (why the hell isn't this going up)



Squat 3x3-6

260x5@8.5
260x5@9
260x5@9

Next Lift Progression: +5lbs

Notes: Repeated the same weight as last session for pretty obvious reasons. Felt much better today. I narrowed my stance a little bit so it wasn't as wide and it felt way better on my knees. My depth, though, was all over the place probably because I'm not used to this stance. I do have to admit though that staying closer to parallel was much better on my knees as well. I might have to make the decision to not go as deep if it means staying healthy. If the soreness persists I'm gonna go get them checked out but today felt fine. Got a new phone so I got my footage so you guys can see what I mean.



Bench 5x3-6

200x6@8.5
200x6@9
200x5@9
200x5@9.5
200x5@9.5

Next Lift Progression: +5lbs

Notes: So with my new phone, I lost my notes with what weight I was supposed to do saved and for some reason I thought I was doing 200lbs. Did that last week but the form was dog chit so I'm not too worried about repeating it because I did it with much better form this time although I feel I need to tuck my elbows more. I think my arch was better this time around though I see my ass lifting a bit. I got 1 less rep total and felt fatigued as all hell after the last set, but I consider this better than last week because I definitely did some bro lifting last week. Can't wait for 2 plates though.



Deadlift 2x3-6

300x6@9
300x5@9.5

Notes: Lower back was feeling a little funny and I was having some troubles getting my hips down so instead of increasing by 10lbs from last session I stuck with 5. First time doing 300 for reps so I was pumped on that milestone. The weight felt good though. I noticed in the footage that I could've used my hips a lot more and locked out better but I was thinking about what was going on with my back throughout a lot of it. I think in the next couple of weeks I'll be getting close to my deadlift limit - I've still never actually not been able to finish a rep on the deadlift and I believe it's approaching which I'm kind of pumped for tbh (is that weird?). 3 plates soon!!

Next Lift Progression: +5lbs

[Jmann96]

Good squats, depth is a little shotty but if it means not injuring yourself than I understand. I've been trying to sink my squats deeper.

[MikePlow]

Good squats, depth is a little shotty but if it means not injuring yourself than I understand. I've been trying to sink my squats deeper.

Yeah I definitely don't feel all that proud of the depth and would normally expect to catch flack but I think a main focus point for me right now is to find a depth that works. I will be going lower in the future I just need to figure out how low my limit is before my knees start ****ing with me because when they do it's super hard to control the negative. On Wednesday and probably Friday I'm gonna make a point of it to film my knees to see if I'm doing anything wrong.

[UberAlles]

reps for a bc brother.

IMO you should start squatting without a mirror. ur proprioception will improve and your squat will go up!

[MikePlow]

reps for a bc brother.

IMO you should start squatting without a mirror. ur proprioception will improve and your squat will go up!

Yeah I make a point to like blur my vision and not pay attention to it. unfortunately it's the only gym close by. next closest one is a 20 minute drive and in my truck that's an extra like 15-20$ a day. can't really afford that right now via being poor student.

BC pride tho. Born in Abbotsford and live there for parts of the year when work calls for it.