29 years old, 220lb 6'3
Lifting since I was 15, powerlifting since 20.
Few injuries, life happenings, ect. Best lifts when I was 26 USAPL raw : 513/275/535
Goal is to be competitive on a national level.
Routine :
Monday : Max effort Squat / DL
Tuesday : Off (small accessory work)
Wednesday : Max effort bench
Thursday : Off (small accessory work)
Friday : Dynamic effort squat / DL
Saturday : Off (small accessory work)
Sunday : Dynamic effort bench
Programming :
Speed (dynamic effort) work is done in 3 week waves (explained below).
Max effort (heavy / volume) work is typically done in 3-6 week blocks. A particular movement / set and rep scheme is adhered to and linearly progressed week to week. Parameters are changed (conjugate) prior to adaption.
Dynamic effort waves:
Squat : 8-10 sets of 2-3 reps @ 50-65% + ~20%, increasing in weight each week for 10 sets of 2 on the third week. Always to a box at or below IPF depth.
DL: 6-10 sets of 1-2 reps @ 40-60% + ~20%. As of now, I'm also ramping up the weights in accordance with squats. This may change with higher weights later.
Bench : 9 sets of 3 reps @ 40-60% + ~20%. I've found dipping into the 40 percentile is too light but I'm pretty sure it's because I have a poverty bench.
At the end of 3 weeks, movement is changed in some way. Swap bands/chains, change bar / stance / angle, grip / placement, ect.
Of course, rep work (repetition method) is substituted when necessary. With where I'm at, I'll probably be doing a good amount of it in place of dynamic work.
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10-21-2019, 02:32 PM #1
Powerlifting log (westside template)
Last edited by FurtadoZ9; 03-09-2020 at 11:14 PM.
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10-21-2019, 02:39 PM #2
Sunday 10/20/19
DE bench 115 lbs + 60 lbs in chains (3 link setup) and micro band
9 sets of 3
Singles up to 225 x 1 in yellow slingshot
BB OHP 3 sets of 10 @ 85 lbs superset with machine pec fly
Wide grip cable low row, 4 sets of 10 @ 130lbs
Tricep pushdown on pullup machine @ 130lbs, 4 sets of 12 superset with BB curls @ 55 lbs
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10-21-2019, 03:52 PM #3
Monday 10/21/19
Max effort DL, squat accy. I'm running this 6 week wave with conventional DLs.
Conventional DL : 5x5 @ 285lbs
Pause squats : 3x3 @ 285lbs, 1x3 @ 295lbs
Good mornings : 3x8 @ 110lbs
Instead of a squat accy, I did some prehab. My knee was feeling fine but it's been awhile since I've done pause squats and didn't want to push it. Instead I did BW lunges across gym floor, couple sets of 30.
Standing ab pullins with cable, 3x20 @ 87.5, 2x20 @ 92.5
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10-23-2019, 02:44 PM #4
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10-23-2019, 03:45 PM #5
Wednesday 10/23/19
Flat BB bench
5x7 @ 165lbs
Felt really good despite the workload increase from Sundays DE workout and yesterday's shoulder pump. After I'm done addressing my bench with this volume work, I'll probably remove the shoulder work from Tuesday and slowing increase intensity on this bench day.
Incline DB bench
2x10 @ 50lbs
2x7 @ 55lbs
DB side raise / DB incline bench rear delt flye, superset
4x8 @ 22.5lbs // 4x10 @ 17.5lbs
Pull ups
-90lb (assisted) x 8 reps
1x4 bw
1x4 bw
1x4 bw
-90lb (assisted) x 8 reps
JM press / BB curl superset
1x10 @ 65lbs (hard) / 1x10 @ 50lbs
2x8 @ 65lbs / 2x10 @ 50lbs
No cardio
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10-27-2019, 03:23 PM #6
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10-27-2019, 03:26 PM #7
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10-27-2019, 03:30 PM #8
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10-27-2019, 04:03 PM #9
Sunday 10/27/19
DE bench
115lbs + 2 link setup (dropped 1 link, not moving fast enough) and micro band. 9 sets of 3
Single in slingshot up to 230lbs x 1
Barbell OHP superset with pec flye
75lbs x 15
85lbs x 12
85lbs x 12
Wide grip cable row
130lbs x 10
130lbs x 10
130lbs x 12
130lbs x 12
Tricep pushdown on pull up machine superset with BB curls
140lbs x 10 // 60lbs x 10
140lbs x 10 // 60lbs x 10
140lbs x 11 // 60lbs x 10 (hard)
140lbs x 11 // 60lbs x 8
No cardio
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10-28-2019, 10:56 PM #10
Monday 10/28/19
ME Squat, DL accessory. Goal is volume through sets for the cycle
Low-bar squat
295 x 4
295 x 4
295 x 4
295 x 4
295 x 4
295 x 4
295 x 4
Sumo DL, 2 second pause, against black bands
315 x 2
315 x 2
315 x 2
These were pretty hard. Adjust next week
Conventional deadlift
295 x 3
295 x 3
295 x 3
Abdominal slide
20 x 15
20 x 15
20 x 12
20 x 12
Time crunch + training mishap last week, decided to not do accessories. No cardio.
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10-30-2019, 03:45 PM #11
Wednesday 10/30/19
Flat BB bench
165 x 7
165 x 7
165 x 7
175 x 6
175 x 7
Last two sets improvement over last week. RPE 9
Incline DB bench
55 x 9
55 x 9
55 x 9
55 x 15 (failure)
All sets PR
DB side raise + DB incline rear delt flye superset
22.5 x 8 / 17.5 x 10
22.5 x 8 / 17.5 x 10
22.5 x 9 / 17.5 x 11
22.5 x 9 / 17.5 x 11
Last 2 sets improvement but were hard. Rest paused.
Pullups
-90 x 9
Bw x 4
Bw x 4
Bw x 4
Bw x 3
-90 x 12 (failure)
JM press / BB curl superset
70 x 9 / 60 x 8
70 x 9 (hard) / 60 x 9
70 x 8 / 60 x 9
70 x 8 / 60 x 9
No cardio.
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10-30-2019, 10:20 PM #12
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10-31-2019, 08:26 PM #13
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11-01-2019, 12:43 PM #14
Friday 11/01/19
DE squat and deadlift
High bar wide stance box squat (to depth)
4 chain link setup
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
9 sets, felt good. Reduced rest closer to 30 sec, pretty brutal.
Sumo DL deadlift
I forgot my orange bands, so I used 4 red ones. Slightly less tension, but it felt better for speed work, so I'll probably use these moving forward.
275 x 1
295 x 1
295 x 1
295 x 1
295 x 1
295 x 1
295 x 1
295 x 1
295 x 1
295 x 1
10 sets. Felt okay, tired.
No squat or DL accessory, straight to abs.
Standing AB cable pull in
92.5 x 20
92.5 x 20
92.5 x 20
97.5 x 15
97.5 x 15
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11-03-2019, 05:19 PM #15
Saturday 11/02/19
Forgot to do my heavy OHP's yesterday after DE work. Came in today to do them. I've been doing speed work for about 6 weeks now, so it's a good time to cycle in rep work this week (on DE days). For that reason I'm not worried about my bench performance on Sunday.
BB OHP
115 x 5
115 x 5
115 x 5
No calf, trap or forearm work. Beat up from this week.
Rowing machine 2000m.
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11-03-2019, 07:47 PM #16
Sunday 11/03/19
Bench rep work
Dumbbell bench press
70 x 10
70 x 10
70 x 10
70 x 10
80 x 8 (failure)
Standing barbell overhead press superset with dumbbell flye
95 x 8 // 25 x 10
100 x 8 // 25 x 10
100 x 8 // 25 x 12
Iso lateral hammer row machine against red bands (weight is each side)
125 x 10
125 x 10
125 x 10
125 x 10
Long head tricep pushdowns superset laying row curls
110 x 15 // 50 x 10
120 x 15 // 50 x 10
130 x 13 // 50 x 10
130 x 13 // 50 x 10 (hard)
No cardio, surprised I made it this far. Was throwing up last night due to flu.
Missed rear delt work.
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11-04-2019, 03:08 PM #17
Monday 11/04/19
Max effort deadlift and squat
Conventional deadlift
295 x 5
295 x 5
295 x 5
295 x 5
315 x 5
4 sets 10 lbs PR, 5th set 30 lb PR. Strength coming back nicely. Need to take it slow though.
Pause squats
295 x 3
295 x 3
295 x 3
300 x 3
All sets PR's. Noted was hard 2 weeks ago, this was fairly hard as well. I'll stay here next week and decrease rest between sets.
Goodmornings
115 x 8
115 x 8
115 x 8
Hack slide squat. These were mostly prehab, nothing grueling.
140 x 8
140 x 8
140 x 8
140 x 8
180 x 8
Abdominal slide
20 x 15
20 x 15
20 x 15
20 x 15 (rest pause last 3 reps)
No cardio.
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11-05-2019, 09:52 PM #18
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11-06-2019, 07:35 PM #19
Wednesday 11/06/19
ME bench
Flat BB bench
185 x 1
205 x 1
175 x 6
175 x 6
175 x 6
175 x 6
175 x 6
Decided to add singles in before, nothing hard taxing. Something I've always experienced on the bench, 185 for example feels light and feels like something I can rep out. But add 20 lbs and it feels like it's much heavier than it actually is.
I don't experience this with squats or deadlifts. Percentages seem accurate, but there's a point with bench where it feels exponentially heavier.
Anyway, these felt good. The rep work on sunday was pretty taxing, so this workout was definitely good. I added 10lbs to volume work, decreased by 1 rep each set.
Incline DB press
55 x 12
55 x 12
60 x 9
60 x 10
These are moving pretty nice. Making volume and secondary PRs easy.
Side DB raise / incline bench rear delt DB flye
22.5 x 10 // 17.5 x 10
22.5 x 10 // 17.5 x 10
22.5 x 10 // 17.5 x 10
22.5 x 10 // 17.5 x 10
PR for all. But longer rest
Pullups
Bw x 5
Bw x 5
Bw x 5
Bw x 5
Reverse band (red) x 7
Reverse band (red) x 6.5 (failure)
Reverse band (red) x 6 (failure)
Solid PR's
JM press / BB curl
75 x 8 // 60 x 9
75 x 9 // 60 x 9
75 x 9 // 60 x 9
75 x 9 (hard) // 60 x 9 (hard)
JM presses going up as well. 3rd week in and it's feeling really good! I need to eat more, despite the progress I am losing weight.
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11-08-2019, 04:41 PM #20
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11-08-2019, 05:49 PM #21
Friday 11/08/19
Dynamic effort squat / DL
High bar wide stance box squat, 4 link chain setup
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 3
11 sets of 2. Think I did an extra set. End of 3rd week, starting something new next week.
I need to get clips before next weeks speed work. The chains could be setup better.
Sumo DL, 2 red bands.
Back is torn up from day work I'm not used to, and awkward sleeping situations. Dropped weight 20 lbs from last week.
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
Shut it down after 7 sets. Don't need to push it.
No accessories. Abs
Standing ab pullins
87.5 x 22
97.5 x 20
97.5 x 20
97.5 x 20
97.5 x 20
These are pr's. Minus the DL sets I didn't do.
Almost forgot OHP again.
115 x 5
115 x 5
115 x 5
115 x 5
Added a set of 5 over last week, plus had more left. The extra shoulder training is working out real nice. This is a good base to build off of.
Time to rest, back slightly tweaked.
No cardio.
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11-10-2019, 02:31 PM #22
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11-10-2019, 03:40 PM #23
Sunday 11/10/19
DE bench
1st week new wave. Fixed chain setup, perfect now. Took out micro band, added chain link.
4 link setup
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
9 sets. Felt strong.
BB OHP superset with DB flies
100 x 11 // 25 x 12
100 x 10 // 25 x 12
100 x 10 (close to failure) // 25 x 12
Last set was hard. The volume is beginning to catch up. Albeit, I did do 2-3 more reps each set than last week.
Iso lateral hammer machine 2 red bands (inner grip)
125 x 9
125 x 7
115 x 8
115 x 8
Added a second red band, overestimated the weight.
Long head tricep pushdowns superset into laying curls
120 x 15 // 50 x 9
140 x 10 // 50 x 10
140 x 12 // 50 x 10
150 x 15 (hard) // 55 x 10 (hard)
Even though this is more of a power movement, it's easy to sway my body. Form is okay but keep in check.
Face pull / chin up / forearm work
No cardio
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11-11-2019, 05:36 PM #24
Monday 11/11/19
ME squat
355 x 1 belt
385 x 1 belt
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
8 triples. The single felt good, first time hitting 90% range since my meet 2 months ago. Focus is still building a base via volume. I'm incredibly thankful that I have little to no pain in my knee.
Sumo DL
375 x 1 belt
365 x 1 belt
Sumo DL, 2 second pause against black bands.
305 x 2
305 x 2
305 x 2
305 x 2
305 x 2
Leg curl (sitting)
100 x 12
100 x 12
100 x 12
100 x 12
Abdominal slide
25 x 12
25 x 12
25 x 12
25 x 12
No cardio.Last edited by FurtadoZ9; 11-13-2019 at 04:00 PM.
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11-13-2019, 03:57 PM #25
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11-13-2019, 04:05 PM #26
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11-13-2019, 06:02 PM #27
Wednesday 11/13/19
Max effort bench
190 x 1
210 x 1
175 x 7
180 x 6
180 x 6
180 x 6
180 x 6
2 singles +5lbs from last week. 1st set +1 rep, and 4 sets +5lbs.
Changing accessories except for pullups and JM press. Both are moving and feeling good.
Dips
Bw x 10
Bw x 10
20 x 7
20 x 7 (close to failure)
Yehhh fukkin water
Front DB raise superset rear delt cable flye (pin 19)
17.5 x 8 // 20 x 10
17.5 x 8 // 20 x 10
17.5 x 7 // 20 x 10
17.5 x 6 // 20 x 10
These felt good.
Pullups
Bw x 5
Bw x 6
Bw x 6
Bw x 5
Bw x 5
Bw x 6 (reverse banded, red)
Bw x 6 (reverse banded, red)
JM press superset sitting hammer curl
75 x 10 // 22.5 x 12
75 x 9 // 22.5 x 12
75 x 9 // 22.5 x 12
75 x 10 hard // 22.5 x 15
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11-13-2019, 06:04 PM #28
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11-21-2019, 06:58 PM #29
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11-22-2019, 03:30 PM #30
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