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  1. #1
    Powerlifting Mod isaku900's Avatar
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    Isaku's Training Log

    I guess some background is in order.

    I started lifting weights when I started throwing discus in High School.
    My first barbell exercise ever was a Power Snatch.
    I played football for three years in high school, I threw discus for four. When I went to college my school did not have a football team, so I played Rugby.
    I also had three relatively minor knee surgeries, amongst a number of other injuries.
    After my third I could no longer effectively run with the team and had to put away my rugby boots, seemingly for good.

    I could still lift though, so I focused on that. I entered a bench press competition at my school my last semester of college and with awful technique I hit a 350lb bench press that would have been three red lights if there was actually judging at this "event".

    I started researching sports I could do w/o needing to run. I came across powerlifting in September of 2007 and started training for my first meet which I had set for December 2007.

    On December 8, 2007 I competed unequipped with a sportmart belt and knee wraps and totaled 1267.65 in the 242 junior class. I was instantly hooked.

    The USPF is very strong in California due to the diligent work of Steve Denison, who manages to put on about a meet a month all over the state, so I focused on lifting single ply.

    I trained on a variety of different programs, Madcows 5x5 though I had trouble keeping up with linear progression, followed by a stint at Sheiko foolishly I started with the CMS program and ended up with an overuse injury that stalled my bench for months.

    I ran Smolov for squats and then I ran a hybrid bastardized Westside-esque program that was mixed with Sheiko-type high volume. This ran me into the ground pretty quick and I was looking for something new when my job schedule changed and I was able to start training with a team of powerlifters with lots more experience than I.

    This log will cover my training in 2009 with the same group. We utilize a modified Westside Barbell training method that is very similar to how Team Super Training in Sacramento train. Jim McDonald referred to our group as the "San Jose chapter of Super Training" at my last meet, which is flattering.

    That said, my current best lifts in competition are
    Squat: 705
    Bench: 518
    Deadlift: 617
    @275lbs

    all in Single Ply, Titan gear. I am not sponsored.
    My next planned meet is the USPF American Cup at the LA Fit Expo on January 24, 2009. I hope to total 1900lbs or more there.

    Feel free to ask questions, make comments, critiques and the like.


    PS: This week is deload so its probably gonna start boring, sorry!

    PPS: just a couple of semantics issues:
    I train Sunday, Tuesday, Thursday, Saturday, so updates will only happen on those days, or maybe the morning after

    I list the exercise as a heading, all my warmups for my main movement
    and notate as Sets X Reps @ Weight. e.g. 4x8@90 = 4 sets of 8 reps at 90lbs.
    dumbbells are notated as 40lbs per, meaning a 40lb DB in each hand.
    Last edited by isaku900; 12-30-2008 at 02:24 PM.
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  2. #2
    Banned Arlecchino's Avatar
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    1st.

    "My first barbell exercise ever was a Power Snatch."

    About brought a tear to my eye. First one I ever learned.
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  3. #3
    Powerlifting Mod isaku900's Avatar
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    12/28/2008
    start of Deload week

    volume raw bench
    10@45
    8@135
    8@185
    3x8@225
    10@225

    seated row
    10@90
    8@140
    2x8@180

    tricep rope
    3x8@50
    5@70

    hammer curls
    4x8@45 per

    Shoulder complex/cuban press
    4x8@10 per

    Originally Posted by Arlecchino View Post
    1st.

    "My first barbell exercise ever was a Power Snatch."

    About brought a tear to my eye. First one I ever learned.
    damn skippy, broomstick to 65lbs on the first day, my coach was ecstatic!
    I basically did weightlifting every year of high school, 4-5 days a week, set after set after set of cleans, snatches and jerks.
    Last edited by isaku900; 12-30-2008 at 02:25 PM.
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  4. #4
    Registered User muscle_g's Avatar
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  5. #5
    nom nom nom cupcakekid's Avatar
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    suscribed.
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  8. #8
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  9. #9
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    subbed to give moral support (cant do much else )

    nice squat man!
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    Good to see a new log bro. GL this year!
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  11. #11
    Registered User Jason2459's Avatar
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    Finally start a journal here and you're already deloading!!!!!!!!! Puss.
    My Training Journal: http://tinyurl.com/jasons-journal
    My Video Training Journal: www.youtube.com/user/jason24590
    08/17:245,185,275 02/18:345,275,380
    06/18:405;315,455
    goal: hit previous SBD #s again 524,364,562
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  12. #12
    Powerlifting Mod isaku900's Avatar
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    Originally Posted by Jason2459 View Post
    Finally start a journal here and you're already deloading!!!!!!!!! Puss.
    hahaha. I just finished a pretty heavy wave after my meet...so nyah.

    Just for example, highlights from the last wave:

    12/16 (3 days after the meet)

    1@405 pull against doubled minis ~180lbs of tension.

    12/18
    ME Bench
    2@275+135lbs of chain, raw

    12/20 (1 week after meet)
    Saftey Squat Bar box squat against Blue+Green bands (btwn 350 and 400lbs of tension)
    1@330

    12/27
    speed pulls vs chains
    2x1@415+18 chains

    etc...

    I need a quick deload, but I'm only three training weeks out of my next meet, so on Saturday assuming my new gear comes in its up to Super Training to break that sucka in and squat HEAVY.
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  13. #13
    Registered User Deadliftking's Avatar
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    Awesome, subbed!
    Been looking forward to seeing how you train.
    Good luck!
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  14. #14
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    looks like everyone on the internet found this before me
    Consistency
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  15. #15
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  16. #16
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    I'll definitely be watching and possibly copying too
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  17. #17
    Banned metaldrummer's Avatar
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    Thumbs up

    Sick lifts btw
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  18. #18
    Powerlifting Mod isaku900's Avatar
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    haha thanks everyone...

    now part of this journal is NOT to stroke my ego, so lay off the e-hand jobs.

    deload raw box squats

    8@45
    5@135
    6@225
    6@315
    6@405
    5@405
    6@365

    safety squat bar good mornings
    2x8@150
    3x8@200

    spud abs
    8@50
    2x8@70

    food and beer
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  19. #19
    Powerlifting Mod isaku900's Avatar
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    saftey squat bar good mornings = sore back, ass and hamstrings.

    that is all.
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  20. #20
    Banned kodiak5's Avatar
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    Originally Posted by isaku900 View Post
    saftey squat bar good mornings = sore back, ass and hamstrings.

    that is all.
    Whenever I use the SSB my lower, mid, and even upper back are always trashed the next day.
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  21. #21
    Powerlifting Mod isaku900's Avatar
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    Originally Posted by kodiak5 View Post
    Whenever I use the SSB my lower, mid, and even upper back are always trashed the next day.
    yep and since one of my main weaknesses in squatting/deadlifting is that my upper back rounds and i get an ed coan like lean...you can see my love of having the SSB.
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  22. #22
    nom nom nom cupcakekid's Avatar
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    Originally Posted by isaku900 View Post
    yep and since one of my main weaknesses in squatting/deadlifting is that my upper back rounds and i get an ed coan like lean...you can see my love of having the SSB.
    same here. I have never used a SSB though. Ill have to ask our coach about getting one. Does it correct the muscle imbalance or does it make the exercises easier? Yes unaware
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  23. #23
    Powerlifting Mod isaku900's Avatar
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    Originally Posted by cupcakekid View Post
    same here. I have never used a SSB though. Ill have to ask our coach about getting one. Does it correct the muscle imbalance or does it make the exercises easier? Yes unaware
    makes squatting super hard b/c the weights are in front of you, throws you forward and makes you have to sit back harder and drive your upper back into the bar more.

    I don't care how it does it, but I do know its helping.
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  24. #24
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    Subbed!

    I closed mine over at the over 35 Forum and started a new one in this forum but it won't be half as impressive as yours.

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  25. #25
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    Originally Posted by isaku900 View Post
    makes squatting super hard b/c the weights are in front of you, throws you forward and makes you have to sit back harder and drive your upper back into the bar more.

    I don't care how it does it, but I do know its helping.
    subbed.

    would you suggest this for zeh raw lifter?
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  26. #26
    Powerlifting Mod isaku900's Avatar
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    Originally Posted by test_titan92 View Post
    subbed.

    would you suggest this for zeh raw lifter?
    never hurts to throw a little chaos into your training, but it won't give u the same kind of response as a geared lifter.

    does beat the crap outta your upper back and hamstrings though.
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    Originally Posted by isaku900 View Post
    never hurts to throw a little chaos into your training, but it won't give u the same kind of response as a geared lifter.

    does beat the crap outta your upper back and hamstrings though.
    Looks like it may be good to mess with next Lower cycle.
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  28. #28
    Powerlifting Mod isaku900's Avatar
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    Originally Posted by test_titan92 View Post
    Looks like it may be good to mess with next Lower cycle.
    good luck, when using it, realize there's a front and a back, and that the bar is probably 60lbs.

    you can get crushed unknowingly when you get near your max if you forget about the extra 15lbs.
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  29. #29
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    Originally Posted by isaku900 View Post
    good luck, when using it, realize there's a front and a back, and that the bar is probably 60lbs.

    you can get crushed unknowingly when you get near your max if you forget about the extra 15lbs.
    trust me I know.

    I used a mastadonish like bar for my squat last time I maxed, and I was disappointed when I thought my max 350, found out a week later the bar weighed 60 like a mastadon and I shat bricks lol.Jim who told me just laughed and gave me **** for it my whole session.
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  30. #30
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    Good luck at your upcoming meet. There better be a vid or NEGS ...
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