I've decided to start a new log while I'm cutting to 123 for whatever meet I choose to go to next. I'm officially a powerlifter, I went to my first USAPL meet in RI on December 12th with my PLing team. I didn't do as well as I could have. My maxes were actually less on squat and dead at the meet compared to when I maxed about a month before.
I'll be lifting 3 days a week and doing HIIT 3 days a week. I'd much rather pull around a sled or push a prowler, but I don't have either. Monday I'll be doing legs/tris, Wednesday chest/core, Friday back/shoulders. I might do core work more often because I believe my core strength is really lagging and that's hurting my squat a lot.
My maxes as of 11/22/09:
160/80/210
Best lifts at RI meet:
132.2/82.5/198.2
I'll post this Monday's workout in the next post.
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12-22-2009, 09:43 PM #1
- Join Date: Jun 2009
- Location: United States
- Age: 32
- Posts: 7,485
- Rep Power: 23159
Insert creative thread title here- Cassie's Workout log
***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****
Workout log: herp derp
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12-22-2009, 09:56 PM #2
- Join Date: Jun 2009
- Location: United States
- Age: 32
- Posts: 7,485
- Rep Power: 23159
Monday December 21, 2009
Legs/Tris
Weigh in: 136 lbs
EZ bar Skulls Weight is the total weight on the bar, not on each side
bar x 7
bar x 8
10 lbs x 7
10 lbs x 7
15 lbs x 6
20 lbs x 7
25 lbs x 4
25 lbs x 2 x 3
Didn't really know what I could do on skulls, haven't done them in a while. Way too much volume, gonna cut down and try to hit more reps with 25 lbs.
Squats I was just trying to figure out what's wrong with my form. Along with core strength, I'm having trouble with form. I also keep forgetting to stay tight, so that might be my problem also.
bar x 7
bar x 8
65 lbs x 5
85 lbs x 5
Then I did sets with 115 and 95, playing around with bar position and stance width. Did some box squats too.
SLDL Did legit SLDLs, no knee bend, full ROM, weight deloaded after each rep. I might do RDLs sometime too; alternate them with SLDLs.
95 lbs x 5
95 lbs x 5
115 lbs x 5
125 lbs x 2
140 lbs x 2 x 5
140 lbs x 4
Bench Dips Tris were already raped from skulls, I think I can do reps with bw + 25 lbs, maybe more.
bw x 2 x 6
bw + 10 lbs x 2 x 6
bw + 15 lbs x 6***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****
Workout log: herp derp
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12-22-2009, 11:49 PM #3
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12-23-2009, 12:58 AM #4
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12-23-2009, 01:16 AM #5
You'll move more weight next time... you plan to compete in NY? I wanna do a comp somewhere in NY by the end of this year... Planning to bulk to do either 181 or 165 depending on where I'm at. Most likely 181... I don't think I have it in me to cut.
Idk my maxes at this point, I'm just starting back.. current PRs
Squat 375 3x1, 350x4
Deadlift 505x1 , 500x6
Bench 320 2x1
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12-23-2009, 06:24 AM #6
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12-23-2009, 11:00 AM #7
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12-23-2009, 02:07 PM #8
- Join Date: Jun 2009
- Location: United States
- Age: 32
- Posts: 7,485
- Rep Power: 23159
Yeah, I messed up pretty bad.
I hope to, thanks
I guess I can try, not sure when I'll be deadlifting next. I promise the next time I deadlift I'll use sumo stance.
Originally Posted by st3v3
What fed do plan on competing with? I have a membership with USAPL and I guess I can use that for IPF. I don't really want to buy 50 different memberships.
Thanks, I'll try not to disappoint***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****
Workout log: herp derp
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12-23-2009, 02:09 PM #9
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12-23-2009, 02:24 PM #10
Whoops, meant to say by the end of 2010. Idk where I'm going to compete yet but I wanna compete raw and in NY state. Hopefully there's something in like westchester or Long Island because I really don't wanna travel upstate lol. I wish there was one relatively soon because I wanna do some BB for a few months after I hit 350/450/550 because I'm feeling kinda small now. I'm trying to figure out a way to add some BB style training to PL without messing with my strength gains at all.
Idk my maxes at this point, I'm just starting back.. current PRs
Squat 375 3x1, 350x4
Deadlift 505x1 , 500x6
Bench 320 2x1
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12-23-2009, 03:50 PM #11
- Join Date: Jun 2009
- Location: United States
- Age: 32
- Posts: 7,485
- Rep Power: 23159
Thank you
You can look up meets on powerliftingwatch.com. I competed raw, but I wouldn't mind competing geared if I had the money to buy squat suit, dead suit, and bench shirt. Alas, I don't have the money.
Just keep powerlifting, you'll get bigger. Have you ever seen pics of Dave Gulledge (powerlifter) after he cut? he has like a 4 pack on his back. Pretty sweet. What routine are you on?***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****
Workout log: herp derp
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12-23-2009, 09:02 PM #12
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12-23-2009, 09:13 PM #13
- Join Date: Jun 2009
- Location: United States
- Age: 32
- Posts: 7,485
- Rep Power: 23159
December 23, 2009
Chest/core
BB Bench My triceps were very sore. I took like 10 seconds to lock out lol
bar x 2 x 5
55 lbs x 6
60 lbs x 4
70 lbs x 7
70 lbs x 2 x 6
70 lbs x 3
Another thing is that the bench I was using had set j-hooks that were placed way to high for me, so I lost a little tightness taking the bar out of the j-hooks. I'm probably going to start benching in the sole power rack in my gym.
DB Incline Bench
10 lbs x 2 x 10
20 lbs x 8
25 lbs x 5
30 lbs x 4.5
30 lbs x 2 x 3
I was surprised I got 30s, last time I DB incline benched, I couldn't even get set up with 30s. I'll cut out the 25s and lower the reps with the 20s and see if I can get more reps with 30s.
Roman Chairs not exactly legit roman chairs, I guess, because I had to do them on the thing for hypers which has your feel placed below your torso
bw x 5 x 15
Reverse Hypers not legit either, since my gym doesn't have a reverse hyper machine. I kinda improvised with one of the other machines.
bw x 4 x 15
Messed around with assisted dips a little, nothing interesting
Partial Decline Sit-ups Tried doing full rom with the steepest angle like I used to, but I couldn't do them anymore. I knew I should have been training core strength. Fail.
bw x 10
bw x 15
HIIT
25 ish minutes
Side bend thing whatever you call it
25 lb plate x 4 x 10
So I went with my brother to the gym because I lack a car and he was there for 3 freaking hours... I got done lifting in about 1.5 hours, did a 5 minute warm up + 25 minutes of HIIT. Then I spent an hour stretching and doing shoulder dislocations >>***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****
Workout log: herp derp
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12-26-2009, 03:19 PM #14
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12-26-2009, 03:28 PM #15
- Join Date: Jun 2009
- Location: United States
- Age: 32
- Posts: 7,485
- Rep Power: 23159
December 26, 2009
Back/shoulders
GMs weak weak weak
bar x 2 x 8
55 lbs x 5
75 lbs x 4 x 5
Hyperextensions
bw x 5 x 15
Bent over DB rows
15 lbs x 2 x 12
30 lbs x 5
40 lbs x 3 x 8
Assisted Pullups
nothing interesting
BB military press
bar x 2 x 5
50 lbs x 5
65 lbs x 3 felt sooo heavy, might be because I'm not feeling too good
60 lbs x 5
60 lbs x 4
60 lbs x 3
Face pulls
30 lbs x 2 x 12
60 lbs x 5 x 15
Cardio
5 minute warm-up + 30 minutes HIIT
I think I have a cold.***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****
Workout log: herp derp
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12-26-2009, 03:38 PM #16
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12-26-2009, 04:46 PM #17
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12-26-2009, 04:47 PM #18
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12-26-2009, 04:52 PM #19
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12-27-2009, 10:00 AM #20
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12-27-2009, 07:07 PM #21
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12-29-2009, 09:28 PM #22
- Join Date: Jun 2009
- Location: United States
- Age: 32
- Posts: 7,485
- Rep Power: 23159
I will
Thanks
I get a cold when the weather changes It got a little warmer, so there I go
I'm not really taking anything for it, but sometimes I take nyquil to knock me out at night :P
How many different versions of sheiko are there?
Sounds like I couldn't do it. I'm not very good with intensity.***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****
Workout log: herp derp
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12-29-2009, 09:36 PM #23
- Join Date: Jun 2009
- Location: United States
- Age: 32
- Posts: 7,485
- Rep Power: 23159
December 29, 2009
Legs/Tris
Couldn't make it to the gym yesterday. Wednesday I'm going to have to lift in the morning and evening because I won't be able to make it to the gym Friday. Getting my wisdom teeth out Thursday, will be out of commission for a while. Hopefully I'll be good to go by Monday.
Squats
bar x 2 x 5
65 lbs x 2 x 5
85 lbs x 3
105 lbs x 2 x 5
115 lbs x 3
115 lbs x 2
95 lbs x 5
Can't even squat 115 while cutting, sad but oh well. And I guess having a cold wouldn't help...
SLDL
95 lbs x 2 x 5
115 lbs x 5
125 lbs x 2
135 lbs x 3 x 5
Skulls
bar x 2 x 8
10 lbs x 2 x 5
20 lbs x 3
25 lbs x 5
25 lbs x 3
25 lbs x 4
Bench dips
bw x 2 x 6
bw + 10 lbs x 2 x 6
bw + 15 lbs x 6
Cardio
5 minute warm up + 25 minutes of HIIT
Do not like cardio after legz***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****
Workout log: herp derp
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12-30-2009, 07:45 AM #24
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12-30-2009, 08:24 AM #25
There are A LOT of them. If you were to do 29, 37, or 39 it wouldn't be too bad. They're the beginner ones, and you barely go above 80%. It's actually pretty easy, I did 29 backwards (3 sets of 7 when they called for 7 triples) because I was progressing faster than the routine allowed for early. 40 I couldn't do that on, wayyy more volume.
http://rapidshare.com/files/17976027...2008.08.25.xls
If you wanna take a look at the programsLast edited by st3v3; 12-30-2009 at 09:38 AM.
Idk my maxes at this point, I'm just starting back.. current PRs
Squat 375 3x1, 350x4
Deadlift 505x1 , 500x6
Bench 320 2x1
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12-30-2009, 08:56 AM #26
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12-30-2009, 04:08 PM #27
- Join Date: Jun 2009
- Location: United States
- Age: 32
- Posts: 7,485
- Rep Power: 23159
Eh, I only did squats and SLDL, so it wasn't too bad
I might only do it once/twice a month. I unno, I just think they'd be too taxing to do while cutting.
Sounds good. I've been looking at programs like 5/3/1 and WSBB to go on after I'm done cutting, guess I should consider this sheiko too.
How long have you been lifting? Your lifts look really good.
Thanks
lol, if they're giving you problems you should get them out.***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****
Workout log: herp derp
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12-30-2009, 04:12 PM #28
- Join Date: Jun 2009
- Location: United States
- Age: 32
- Posts: 7,485
- Rep Power: 23159
December 30, 2009
chest/core AM workout
Got weaker, hurray for cutting
BB Bench
bar x 2 x 5
55 lbs x 5
60 lbs x 5
70 lbs x 2 x 5
70 lbs x 4
65 lbs x 6
DB Incline Bench
12.5 lbs x 2 x 12
25 lbs x 3 x 8
25 lbs x 6.5
Roman Chairs
bw x 5 x 15
Reverse Hypers
bw x 4 x 15
Decline sit-ups
bw x 4 x 8
Cardio
23 minutes on stair thing + 15 minutes of HIIT
Waiting for my brother to take me to the gym for my PM workout >> He's playing a computer game***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****
Workout log: herp derp
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12-30-2009, 04:29 PM #29
Worked out from march 08 to jan 09, quit till august 31 this year and I've been lifting since then. 14 months total but consecutively the last 4.
And thanks, going for 1350 total short run, 1450 by the time I hit 198Idk my maxes at this point, I'm just starting back.. current PRs
Squat 375 3x1, 350x4
Deadlift 505x1 , 500x6
Bench 320 2x1
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12-30-2009, 08:11 PM #30
- Join Date: Jun 2009
- Location: United States
- Age: 32
- Posts: 7,485
- Rep Power: 23159
I worked out on and off for a couple years, but I had no fooking clue what I was doing. Huge waste of time. Taught myself what the heck to do and got serious around the end of June. Started training for PLing not too long ago.
Good luck with that, you definitely can do it. Maybe I'll see you at a PLing meet in the future.***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****
Workout log: herp derp
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