Sup guys?
I've posted a few logs here before, then end up giving up on them or forgetting to log, then coming back. I work part time as a caregiver for people with disabilities (specifically cerebral palsy) as well as go to school full time so sometimes I forget to log onto here during the school year. So heres my new log. I'm going to put my best attempt out there to actually try and keep this damn thing updated.
My current numbers (gym)(sleeves):
BS: 500
BN: 315
DL: 600
In Competition (February)(sleeves):
BS: 481
BN: 297
DL: 584
So, currently my numbers float around that 1400 number, hoping to crush that in July at Nationals.
Goals at Next Meet (USPA nationals)(sleeves):
BS: 510
BN: 320
DL: 620
Total: 1,450
I just turned 21 in March, so drinking has derailed my lifting a little bit. Otherwise training has been going well. I'm running the intense cycle of smolov currently.
Recent workouts
Tuesday
Bench
Up to 280x4
Wednesday
Back Squat
455x3
455x4
Thursday
Speed Pulls
525x1x7
535x1
Mat Pulls (3inches)
565x1
Where I'm going:
Well, I have 2 more weeks of smolov then I'm testing my BS max. I'm currently bulking at 3,200 calories a day. Current bodyweight is right around 190. I would like to get down to 186 so the water cut won't be too terrible. My last meet I cut 12 pounds and it was not a good time.
Weeks till Nats: About 6
Week 1: Continue Smolov
Week 2: Taper Squat; test 1RM
Week 3: Begin new program: Drop calories to 2,500.
Week 4: Drop Calories to 2,200. Focus on handling heavy weights.
Week 5: Take weight. If in 185-87 range, bump back up to maintenance (2,900). If not, continue cut.
Week 6: Cut water; compete
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Thread: Goal: 1500 @ 181 log
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05-28-2015, 06:42 PM #1
Goal: 1500 @ 181 log
Last edited by cjowns76; 05-28-2015 at 08:11 PM.
BS: 505 (sleeves)
BN: 315
DL: 605
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05-29-2015, 04:23 PM #2
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05-30-2015, 08:46 PM #3
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06-01-2015, 11:57 AM #4
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06-02-2015, 12:34 PM #5
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06-03-2015, 04:26 PM #6
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06-04-2015, 04:26 PM #7
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06-04-2015, 09:56 PM #8
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06-06-2015, 06:42 PM #9
Thanks I appreciate it! Yeah, my major isn't all that intensive but it still eats up a ton of time. I'd like to go to grad school for education administration.
I have one more intense smolov day, Monday with another 455 for 3 sets of 4. Not looking forward to it. Wednesday I will be hitting 410 for what should be a easy 4 sets of 4, then Sunday I will be maxing. Pretty excited to max out again after all this rep work.
Yesterday's Workout
Close Grip Bench
45x5
135x3
185x3
225x2
245x1
275x1
295x2
282.5x2
275x2x2
275x3
235x4x5
Bent Rows
225x5x4
135x15
Skullcrushers
3x15
Lat Pulldown 4x10
Todays Workout
Back Squat
455x4x3
430x4
Ouch.BS: 505 (sleeves)
BN: 315
DL: 605
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06-06-2015, 10:20 PM #10
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06-07-2015, 07:02 AM #11
Thanks for the sub! I appreciate it.
Workout
Speed Bench
205x3x8
Pretty good speed on these. Nice and easy. Took 1 min rest in-between each set.
Military Press
5's
45, 65, 85, 105, 125
145, 170
Form SUCKED on the 170. Going to deload back down and build back up next week.
115x5x3
DB Bent Row
3x10
Shrugs
3x20
Bicep Work
Pretty good workout. I have work from 8-7 today, so I had to get this one done early. Tomorrow is m last intense day of smolov (another 455x4x3). Might try to hit 5 on the last set if I feel good. Going to eat a ton tonight to gear up for tomorrow. I have down time at work with the shift I'm working (I'm a caregiver for disabled people so some shifts have some serious down time). Not sure where I'm going to take this. Squatting 3x a week has definitely benefited me, however my joints (specifically my elbow) have really been taking a beating. I think I'm going to reduce my volume to 2x a week, one day strength orientated the other day more built on volume. Probably go something like this...
Monday: Squat (volume)
Tuesday: Bench
Wednesday: Deadlift
Thursday: Speed Bench, Military Press
Friday: Squat (strength)
Saturday: Close Grip Bench, Tricep work
Sunday: Off (or back/arms bodybuilding work)
Something like that haha.BS: 505 (sleeves)
BN: 315
DL: 605
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06-07-2015, 09:51 PM #12
How much do you think speed benching transfers over to your press performance on heavy days? I know a lot of people advocate for speed days, but I've never really necessarily felt any better the next day heavy day whether I did a speed day or nothing in between.
http://forum.bodybuilding.com/showthread.php?t=167712531
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06-08-2015, 08:42 AM #13
For me I think it helps. It probably more of a form retention thing. Squat and deadlift form has always come naturally to me, but bench I get sloppy on if I don't get enough practice. I've been benching 3x a week for the past few weeks, and my bench has really seemed to respond well. I have the heavy day, close grip day, and then the speed day. Since I only have the one regular heavy day, the speed day works as a way to retain form without absolutely destroying myself.
Workout
Back Squat
455x5
455x4x2
430x5x2
385x3
335x3
Stiff legged deficit deads (beltless)
135x10x2
225x3
275x3
325x3Last edited by cjowns76; 06-08-2015 at 01:05 PM.
BS: 505 (sleeves)
BN: 315
DL: 605
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06-09-2015, 11:09 AM #14
Elbows felt like sh*t today. Still hit a 5 pound PR on bench, which I consider a huge W. Can't wait for Smolov to be over so my elbows can feel attached to my body again. lol.
Workout
Bench
45x3
135x3
185x3
225x1
275x1
300x1
320x1 (PR)
275x2x5
265x2x3
255x2x5
Single Arm DB Press
3x10
Bicep Curls
4x10BS: 505 (sleeves)
BN: 315
DL: 605
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06-10-2015, 05:29 PM #15
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06-12-2015, 08:11 AM #16
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06-12-2015, 01:10 PM #17
Thanks broski
Yesterdays Workout
Close Grip
5's
45, 135, 185, 200, 210
220, 230, 240, 250
230, 220, 210, 200
Bent Rows
5x10
Skullcrushers
4x10
Lat Pulldowns
4x10
Tor****es
4x10
Today's Workout
Back Squat
135x3, 225x1, 275x1
Singles
315, 365, 405, 440
470
500
Maybe had 10 more pounds. Pretty happy with this number. I hit 500 with the cambered bar a couple months ago, this is the first time I used a straight bar for 500. Gonna hopefully nail 510/520ish at nationals. Very pleased with today. Not gonna squat again until Tuesday, give my elbows some time to recover.
455x1x5
405x3x3 Paused
315x5x2 Paused
Good Mornings
135x10x2
225x10BS: 505 (sleeves)
BN: 315
DL: 605
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06-15-2015, 08:49 AM #18
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06-15-2015, 12:08 PM #19
Today's Workout
Bench Press
6's
185, 205, 220
235, 250, 260,
245, 230
DB Press
20, 15, 2x10
DB Flys
3x10
Superset
Bent Rows-> Lat Pulldown->Shrugs
Starting to cut down in the calories so I'm going to be lowering the volume to lots of 3x3's and 2x2's. Not gonna gain muscle in a deficit so I'm gonna focus on strength and explosiveness.BS: 505 (sleeves)
BN: 315
DL: 605
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06-16-2015, 11:45 AM #20
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06-16-2015, 01:48 PM #21
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06-17-2015, 04:28 PM #22
Thanks! I want to get to 187 so the water cut is only 5.2 pounds Weighed in at 190 today, so I'm getting there. Sucks man. I hate cutting. Strength feels okay 3 days into the cut, so I'm just going to suck it up and add weight each week and see what happens. Keeping my proteins and fats high, then using carbonated water to add some bloat before I lift. I really like how low carb makes me feel. Last meet I water Cut 12 pounds down to 181.8 and that was awful. Set PR's around the board, but had to deprive myself of water for 24 hours.
Workout
Close Grip
270x3x3
260x3x3
250x3x3
Pin Press, 2 inches above chest
275x3x5
Pin Press, 4 inches above chest
275x3
315x3
365x1x2BS: 505 (sleeves)
BN: 315
DL: 605
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06-17-2015, 11:10 PM #23
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06-18-2015, 12:12 PM #24
Thanks! Yeah, I feel it in my chest too. I'm trying to get used to heavier weight, that way even though I'm cutting I'm still feeling that heavy weight.
Workout
Back Squat
135x3
225x3
315x1
365x1
415x1
460x1
505x1 (PR)
Walkouts
545x1x10secondsx3
Pause Squats
315x5
365x3
415x3
315x3
Good Mornings off Pins
135x10
225x5
315x3
365x1
315x3
Deficit Jumps off bench
BWx5
15x5
45x5
75x5
115x5BS: 505 (sleeves)
BN: 315
DL: 605
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06-18-2015, 10:12 PM #25
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06-19-2015, 08:19 AM #26
Thanks! Man I miss football. Whenever summer rolls around I always get flashbacks of me and my teammates ****ting around in the 110 degree weather. Good times. At the time I was always "I can't wait till practice is over", now I miss it. It's funny, 500 was like a brick wall for me, now it feels like I can just keep adding a few pounds on the bar and not have that mental block. I'm gonna guess my next big wall will be at 525. Lol.
Opinion based question: Currently cutting, weighed in at 188.8 this morning. I've been going low carb at around 2000-2300 calories a day. I was considering raising my carbs and lowering my fats the day before squat to get the bloat going. I'd probably also up my calories to 2500 the night before so I don't feel as flat. Thoughts? It's still around a 500 calorie deficit, it's just hard to eat 2500 calories of all protein and fats.
Probably also important information: I'm trying to get down to a legit 187. Right now, based on my deficit, I'm guessing I've lost a legit pound or so, so my "real" weight is probably 189.
Workout
Bench Press
275x3x3
Military Press
5's
45, 65, 95, 135,
150
160
135, 135
Shoulder Pin Press (at forehead)
135x5
185x2x3
Side Raises -> Front Raises
3x10
Curls
6x10Last edited by cjowns76; 06-19-2015 at 01:28 PM.
BS: 505 (sleeves)
BN: 315
DL: 605
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06-20-2015, 07:29 PM #27
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06-22-2015, 01:13 PM #28
188.4 this morning
Back work yesterday, nothing to report. Pretty average day lol.
Workout
Bench
290x2 repsx5
275x2x5
Extra long pauses
225x5
240x5
225x5
Spoto Press
135x10
185x10
225x6
Ouch. Workout was pretty intense. For cardio I'm gonna go play some basketball. Calories are being upped to 2600.BS: 505 (sleeves)
BN: 315
DL: 605
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06-23-2015, 04:28 PM #29
Sorrre. Pretty damn good squat day.
Workout
Back Squat
45x15 (took forever to not feel like sh!t)
135x5
225x3
275x1
315x1
365x1
425x1
475x1
515x1 (big pr)
Can't tell if parallel. Might be a quarter of a inch high. If I pause at my lowest looks parallel, but I'd rather have it a bit deep than a judgement call from the judges. I'll nail it at the meet
Pause Reps
275x3
315x3
365x3
405x2
425x2
405x2
Walkouts
545x1x3BS: 505 (sleeves)
BN: 315
DL: 605
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06-23-2015, 04:49 PM #30
Hard to tell from that angle, would guess a hair high too if I had a gun to my head. Solid as **** though! I'm chasing your numbers.
Do you get much out of the walkouts? I should toss some in to my workouts ahead of my upcoming meet...My Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=167391911
Best Comp Lifts: 220kg Squat, 130kg Bench Press, 240kg Deadlift, 587.5kg/1295lb total at 82kg/181lbs.
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