Smitsky's Powerlifting Adventure Part I

[PrivateBaldrick]

You're on!

French Press next Bench workout it is

Great! I do them to my forehead, by the way, but if you want to be even more hardcore you can do them to your nose. Then you have to call them 'nosebleeders' .

[smitsky]

I woke up with a muscle spasm in my neck, and was in some serious pain, on and off, all day long. I was determined to do a Squat workout, so I did.

I busted out all of my warmups and projected worksets, but went easy on the assistance exercise that I did, and cut the workout short thereafter...

My weight pulled back: weighed in a 182 lbs.

Todays workout:

Squat:

100 X 3
130 X 3
160 X 2
185 X 3
200 X 3 X 3

Hack Squat Machine:

135 X 3
155 X 3
165 X 3

[smitsky]

Great! I do them to my forehead, by the way, but if you want to be even more hardcore you can do them to your nose. Then you have to call them 'nosebleeders' .

Here come the French Presses

[smitsky]

I hit a new PR in the Curl today, by getting 105 lbs for 5 reps. 105 lbs. is 80% of my 1 rep max. I also did some Assistence Exercises for the Bench.

I weighed in at 183 lbs. Diet has been good, but sleep could be better.

I did my first Farmers Walk with 40 lb Dumbells for the length of half of the gym and back.

I am planning to rest Saturday and Sunday except for a possible Cardio session.

I plan to hit the Bench full blast Monday with this as worksets:

195 X 3 X 2, 205 X 3, 215 X 3

Todays workout:

Curl (Olympic Bar):

50 X 3
65 X 3
85 X 2
105 X 5 (PR)
105 X 3
105 X 2 X 2 Sets
90 X 6

Bench Press Assistence Exercises:

Speed Bench:

175 X 5 X 2

CGBP:

155 X 5 X 2

French Press:

65 X 5
85 X 5

Front Plate Raise:

45 lb Plate X 5 X 2

Farmers Walk:

40 lb Dumbells at a rapid pace...

Abdominal Exercises

[Perceptionist]

good luck...I'm 34 days out from my meet.

[PrivateBaldrick]

French presses lookin' good .

[smitsky]

good luck...I'm 34 days out from my meet.

Thanks Perceptionist. Good luck to you as well.

I am 40 days out from mine.

[smitsky]

French presses lookin' good .

Thanks PrivateBaldrick. I like 'em

[smitsky]

Heavy Bench Day with Bench Assistance.

Worked out with a couple of new guys today at their facility. Both have competed in the USAPL. I got some tips.

Body weight was at 182 lbs. I felt good today (knock wood). Triples were working during worksets. Felt pretty well-rested, after taking the weekend off from both lifting, and any Cardio sessions I might throw in for good measure.

Bench Press (Competition Grip):

110 X 3
140 X 3
175 X 2
195 X 3 X 2 Sets
205 X 3
215 X 3

Bench Assistance Work:

Close Grip Bench Press:

195 X 3 X 3

Lying Dumbell Tricep Extensions:

35's X 6
40's X 6
45's X 6

Standing Barbell Military Press:

135 X 3 X 3

Wide Grip Pullups to Back of Neck:

BW X 3 X 3

Abdominal Exercises

Static Stretching

[breathingmurder]

Heavy Bench Day with Bench Assistance.

Worked out with a couple of new guys today at their facility. Both have competed in the USAPL. I got some tips.

Body weight was at 182 lbs. I felt good today (knock wood). Triples were working during worksets. Felt pretty well-rested, after taking the weekend off from both lifting, and any Cardio sessions I might throw in for good measure.

Bench Press (Competition Grip):

110 X 3
140 X 3
175 X 2
195 X 3 X 2 Sets
205 X 3
215 X 3

Bench Assistance Work:

Close Grip Bench Press:

195 X 3 X 3

Lying Dumbell Tricep Extensions:

35's X 6
40's X 6
45's X 6

Standing Barbell Military Press:

135 X 3 X 3

Wide Grip Pullups to Back of Neck:

BW X 3 X 3

Abdominal Exercises

Static Stretching

Nice benching. Your training reminds me of my own. I hate high reps, but I usually do them on assistance just because I feel like I need to. I like doing a lot of sets of triples like that, but I'll just rep out 225 at the end of a workout sometimes to get high reps in.

[smitsky]

Nice benching. Your training reminds me of my own. I hate high reps, but I usually do them on assistance just because I feel like I need to. I like doing a lot of sets of triples like that, but I'll just rep out 225 at the end of a workout sometimes to get high reps in.

Thanks.

You know, I've seen some of the top guys do this...

For instance, when I started reading John Bernor's training logs and saw stuff like this:

...comp grip
135x10
225x3
315x2
370x13
370x15...

...I was baffled. Evidently it's a technique that guys at advanced levels use.

[smitsky]

Squat and Squat Assistance Day. Weighed in at 182 1/4 lbs. Diet has been good, and sleep a bit better. My pre-workout nutrition slipped a bit, but it didn't collapse. 2 minutes rest between all sets.

Todays workout:

Squat (competition depth):

Bar X 6 X 2 Sets
95 X 3
135 X 3
165 X 2
190 X 2 X 3
205 X 2

Squat Assistance:

Leg Press:

315 X 5 X 3

Leg Extension:

70 X 6
110 X 6
130 X 6
150 X 6

Abdominal exercises

[smitsky]

Well, today was my first day doing Box Squats. I have a new training partner who follows the Westside Training Program, and is getting me into it. I did 60% of my 1 rep max. He gave me a pair of Groove Briefs to put on. He told me that they were going to dig the hell out of me and he was right, they did! I have red welts! My hips are tight as all hell. This stuff hurts, but hey, if it will improve my Squat

Weight was up at 184 lbs.

Box Squat:

95 X 5
115 X 5
135 X 5
155 X 5
165 X 2 X 8 Sets

Conventional Deadlift:

135 X 5
185 X 3
225 X 1
245 X 1
265 X 1
285 X 1
315 X 1
325 X 1

[smitsky]

My hips weren't totally fried today, which was a good thing. I did a Speed Bench workout with Bench Assistance today. Things felt good, and in order. I was at 60% of my 1 rep max, and jumped to 70% for the last set. I'm getting more in the pump department, since I have been hitting Bench twice a week. It feels good. I am concerned about recovery, but this quote from pu12 always comes to mind:

Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.

Todays workout:

Speed Bench:

95 X 6
110 X 6
135 X 5
145 X 3 X 8 Sets
170 X 2

Close-grip Bench Press:

165 X 3 X 3

Dumbell Seated Military Press:

35's X 6 X 3

Wide-grip Pullups to Front of Chest:

BW X 4 X 3

French Press:

55 X 6 X 3

Strongman Exercises:

Dumbell Static Hold:

125's X 1 for 5 sec.

Dumbell Farmers Walk:

70's for 85 steps

[sirwazzles]

Curl (Olympic Bar):

50 X 3
65 X 3
85 X 2
105 X 5 (PR)
105 X 3
105 X 2 X 2 Sets
90 X 6

Nice curlin' buddy. Mine's about the same... although, you are a little stronger. Also trying to get mine up there with all the strong biceps of the century.

[smitsky]

Nice curlin' buddy. Mine's about the same... although, you are a little stronger. Also trying to get mine up there with all the strong biceps of the century.

Thanks.

I'm sure you'll blast past the strongest

I see that StrongInChrist did 100 X 5 the other day, so he's probably way past this bicep-concentrator.

[smitsky]

This is the story... I'm having a hell of a time with the Squat! I dropped my training lift plan for my upcoming competition down to something I felt comfortable with. I'm hoping to get 285 on my third attempt on Nov 10th. My strategy for training was based on my knowledge of my capability in this lift based on my past experience.

To make a long story short, I had planned to do this workout today (keep in mind that I am 33 days out from the Meet):

Squat (competition depth):

Warmups:

105 X 3
135 X 3
170 X 2

Worksets:

195 X 3 X 2 Sets
210 X 3 X 2

Well, since I have a new training partner who is good at the Squat and is looking to help me, he had me do the following, which I went along with:

Warmups:

135 X 10
185 X 8
205 X 1

Worksets:

215 X 3
215 X 0 (I failed at this point, he had to basically pick me up)
205 X 3
215 X 3 (belt)

I struggled on the last two reps of the initial 215 X 3. He had originally planned for me to do 215 X 5. I kept telling him that I was not going to do well with such a high-rep warmup. I knew I was going to fail. You and he may think that this is "in my head," but I don't think so. I told him after failing that, when this happens, I feel like all of my strength is leaving my body. I get stuck in the hole, and cannot get up.

After resting a little while and dropping back to 205, I was able to bang out three good reps. After a little more rest, I was able (with the help of a belt) to bang out three more reps at 215, although I struggled with the last two.

I knew that 2 minutes rest between these sets was one of the things that was going to cause failure...

To be continued...

The rest of the workout:

Stiff Leg Deadlift:

135 X 5
185 X 5
205 X 5
225 X 5

Calf Raises on Standing Machine:

60 lbs X 5 X 3

Abdominal Exercises

[StrongInChrist]

Thanks.

I'm sure you'll blast past the strongest

I see that StrongInChrist did 100 X 5 the other day, so he's probably way past this bicep-concentrator.

Hey dont talk about me behind my back in front of my face

[smitsky]

Bench Press and Bench Assistance day. I turned up the volume today, and went full-blast during my pressing Bench Press endeavor. I weighed in at 184 3/4 lbs. I have been trying to bulk up, and step up the protein intake. I'm looking forward to starting my Ecdysterone-inclusive stack in a few days. This is how it looked:

Todays workout:

Bench Press (competition grip):

Warmups:

110 X 3
145 X 3
175 X 2

Worksets:

200 X 2
215 X 2
220 X 2 X 4 Sets

Bench Assistance Exercises:

Close-grip-bench-press:

185 X 2 X 2
185 X 3
190 X 3
200 X 1

Strict Standing Military Press:

145 X 3 X 2

Dumbell Incline Lying Tricep Extension:

35's X 5 X 3
45's X 4

Close Grip Chinups

BW X 6

Weighted Close Grip Chinups

BW + 45 X 3 X 3 Sets

Abdominal Exercises

[StrongInChrist]

Nice work. Good benching and especially good on the strict MP's I guess great all around cause those 45's for lying extensions arent light either

[Abbrevi8tor]

Great journal S. I know it's a little late, but congrats on your last meet. I bet it felt great to hit some PR's in front of an audience.

Also, good luck with your upcoming meet. Hopefully, you will be hitting up some more PR's.

[smitsky]

Nice work. Good benching and especially good on the strict MP's I guess great all around cause those 45's for lying extensions arent light either

Thanks.

I have the MP's more "under control" than my benching, but I'm trying to get some carryover/translation from them into the Bench Press. Hoping to get it to kick in soon.

I started to lose form while trying to get 5 reps with the 45 lb Dumbells in the Tricep Extensions, so I cut it short at 4.

I'm scheduled for more Speed Box Squats tomorrow. This guy tells me that my form is "off." I'm trying to get it "on." I'm pretty sure my Squat folds prematurely, due to Hip strength which needs improvement. Doing these wide is definitely hitting my hips! Ouch

[smitsky]

Great journal S. I know it's a little late, but congrats on your last meet. I bet it felt great to hit some PR's in front of an audience.

Also, good luck with your upcoming meet. Hopefully, you will be hitting up some more PR's.

Thank you very much,

It's definitely a great feeling!

I see you have a meet coming up as well. Good luck with that.

[smitsky]

This entry is what took place in my training on Friday October 12th.

I again worked out with my friend who trains in the Westside fashion. We started off with Box Squats, which I seem to be getting better at. Then I did an exercise I hardly ever do: Barbell Row. I finished it off with some Stiff-leg-dead-lifts. I weighed in at 185 1/4 lbs. It was the heaviest I have been in some time.

Todays workout:

Box Squats (wide stance and box below parallel):

Warmups:

Bar X 6 X 2 Sets
135 X 8
155 X 6

Working Sets:

175 X 2 X 10

Barbell Rows:

Warmups:

135 X 3

Working Sets:

135 X 5 X 4

SLDL:

Warmups:

135 X 3
135 X 5

Working Sets:

185 X 5 X 2
205 X 5

Abdominal Exercises

[smitsky]

Speed Bench with Bench Assistance & Curl Day

I pulled out all of the stops today, and did a workout hitting my Speed Bench, Triceps, Shoulders, and Biceps hard today. I'm scheduled for a heavy Squat workout Monday, and will try my best to get enough rest and sleep to prepare for that. I weighed myself without any meals in my system: 184 lbs. I usually take a weight measurement after eating about 3 or 4 meals.

Todays workout:

Speed Bench:

Warmups:

95 X 8
110 X 8
135 X 6

Worksets:

145 X 3 X 10 Sets

Bench Assistance:

Incline Barbell Bench Press:

135 X 10

Front Plate Raise:

45 X 6 X 2

Skull Crushers (nosebleeders):

65 X 8 X 2

Seated Dumbell Front Raises:

20's X 5
35's X 2

Curl (Olympic bar):

Warmups:

55 X 3
70 X 3
90 X 2

Working Sets:

110 X 3 X 2
110 X 1
95 X 6

Curl Assistance:

EZ Curls Close Grips:

40 X 6

Cardio:

8 Minutes Incline Treadmill Walk W/ speed set @ 3.0, Incline @ 8.0

[smitsky]

Heavy Squat Day.

My new training partners are pushing me. This is where they feel I need to be, since I am 26 days out from the meet. I'm doing my best to get and keep my Squat moving in the right direction. I believe that "where there is a will, there is a way," I'm certainly willing!

Todays workout:

Squat (competition depth):

Warmups:

120 X 3
155 X 3
195 X 2

Work Sets:

235 X 3 X 3 Sets Wearing Wraps and Belt (3 rep PR ).

Leg Press:

405 X 6 X 3 Wearing Belt (6 rep PR ).

Abdominal exercises

These guys put my knee wraps on so tight I was in some pain but it's all good

[sirwazzles]

Hey smitsky. Nice PR's today!

Who are your new training partners?

[smitsky]

Hey smitsky. Nice PR's today!

Who are your new training partners?

Thanks Man. I appreciate it.

One guy I knew from another gym years ago. He's now 60 years old, and has done at least one USAPL meet. His friend has done a bunch of USAPL meets in the Open Class. He lifts in the 242's and totaled 1450 at one last year.

[sirwazzles]

Thanks Man. I appreciate it.

One guy I knew from another gym years ago. He's now 60 years old, and has done at least one USAPL meet. His friend has done a bunch of USAPL meets in the Open Class. He lifts in the 242's and totaled 1450 at one last year.

Cool, sounds like you've got some good partners.

How're the lifts comin' for the contest? Feelin' good about it?

[smitsky]

Cool, sounds like you've got some good partners.

How're the lifts comin' for the contest? Feelin' good about it?

I was at around 85% on the Squat today, and It felt Ok. I need a lot of work on the Squat, so I'm workin', but I don't have the kind of confidence in the lift that I will have one day.

I was at 90% on the Bench the other day and that felt good.

I Deadlifted at around 80% a couple of weeks ago. I think my body mechanics are best suited towards that lift, so I'm just coasting there.

All in all, I feel good. I'm training hard and regularly, and know I'll do my best