Live Dangerously and You Live Right - Daniel's Powerlifting Log

[DanielBeauchamp]

Hello everyone!

I'm 18, and pretty new to the sport of powerlifting. Got started at a gym in December, and I ran a 5x5 program for 5 months when I started. No previous lifting experience.

As you can see from my stats, I'm 5'7"; about 150lbs. Started at 125lbs. My primary concerns are strength with size being a secondary goal. I'd also like to compete in my first powerlifting meet very soon.

Long-term goals include Squatting 600lbs and Deadlifting 700lbs raw. I want to reach/break these goals eventually while staying 100% natural.

I'm currently on a strength program that an experienced powerlifter from another board had suggested to me. The basic layout is a 3-day split, but sometimes I'll train more frequently if I feel I'm lagging in some area:

Monday: DE Bench/Shoulders/Bench accessory

Wednesday: Squat/Front Squat/Pause Squat

Friday: Deadlift/Bench Press/back/biceps

I like to train with near-maximal weights and heavy triples/doubles/singles. Exercises are generally cycled, although my base compounds stay the same.

My diet is simple enough: eat, eat, eat. Anything high-calorie is included in my diet, and I'm not a big fan of most supplements. I try things out every now and then, but I don't really "take" anything. haha

Just finished training my shoulders for the 3rd time this week (they're one of my weak points). Later today is Squatting time, and with any luck I'll be bed-ridden from soreness by tomorrow morning.

Oh yeah, I've got some attached pictures for you guys; just so you can see where I'm at muscularly. Don't have any of my legs, atm; but my thighs are around 22 1/2 inches un-flexed, if that helps.

Thanks for checking my log out! I make PR's almost every week on something, so you won't be disappointed if you follow along.

[sirwazzles]

First!

I'll sub.

[DanielBeauchamp]

First!

I'll sub.

Tx!

brb finding your log...

[sirwazzles]

Good job with the 25lbs gain in 5 month. That's great progress. Keep it up.

[DanielBeauchamp]

(Btw, I tend to clock my work like this: 135x5x2; which means 135lbs for 5 sets of 2 reps, NOT 2 sets of 5 reps.)


"The dangers of life are infinite, and among them is safety." - Goethe





Squats:
155x3
235x10x3

Fuking brutal. My legs started giving out on set 8; but I just pushed through it and somehow got it up for 2 more. All sets ATG.


Front Squats:
225x3x1
185x6x2

Quads felt dead, but I still tried my best to go longer. I failed my fourth attempt of 225 at least 5 times before I dropped the weight for doubles. Never been so disappointed. All ATG.


Pause squats: (3-second pause in the hole)
185x3x3 (ATG)


I could barely walk into the locker room; my entire body was shaking and I was sweating bullets.

Rest times were 60 seconds flat in between every set on every exercise.

Steak + chocolate milk post-workout.

[DesireToGrow]

squats, front squats, and chocolate milk?



Count me in!

[sirwazzles]

Great job with that workout. I saw that you said you take 1 minute between your sets. In your original post, you said strength was your main goal with size was second. If that's true, more time between sets will allow you to recover more, allowing you to use more weight than with a shorter rest time. So it's better for developing strength. Maybe you already knew that, but figured I'd say something just in case you didn't. And nice front squatting. Haha, I imagine your front squat to back squat ratio is largely because of your freakishly strong back.

[DanielBeauchamp]

Great job with that workout. I saw that you said you take 1 minute between your sets. In your original post, you said strength was your main goal with size was second. If that's true, more time between sets will allow you to recover more, allowing you to use more weight than with a shorter rest time. So it's better for developing strength. Maybe you already knew that, but figured I'd say something just in case you didn't. And nice front squatting. Haha, I imagine your front squat to back squat ratio is largely because of your freakishly strong back.

Thanks for the tip; you're right, I knew that. The reason I have such short rests is because it promotes not only strength gains (because of the heavy lifts), but also greater muscular strength and endurance while keeping the intensity very high. In this way, you not only become stronger through lifting heavy set weights, but your size gains will also be leaner.

I could technically lift more weight if I rested longer, but I want to make it as hard on myself to complete my sessions as possible. That way I'll always be breaking through my limits.

I have had a few people tell me I have a strong back. haha

Edit: It's also a fixed weight for the sets; I have found longer rest periods to be more beneficial when the weight gets heavier each set.

[sirwazzles]

Thanks for the tip; you're right, I knew that. The reason I have such short rests is because it promotes not only strength gains (because of the heavy lifts), but also greater muscular strength and endurance while keeping the intensity very high. In this way, you not only become stronger through lifting heavy set weights, but your size gains will also be leaner.

I could technically lift more weight if I rested longer, but I want to make it as hard on myself to complete my sessions as possible. That way I'll always be breaking through my limits.

I have had a few people tell me I have a strong back. haha

Edit: It's also a fixed weight for the sets; I have found longer rest periods to be more beneficial when the weight gets heavier each set.

Cool cool, I understand. Shorter rests are definitely better for size gains. So it's a good choice either way. Just preference.

[Norse1308]

Thanks for the tip; you're right, I knew that. The reason I have such short rests is because it promotes not only strength gains (because of the heavy lifts), but also greater muscular strength and endurance while keeping the intensity very high. In this way, you not only become stronger through lifting heavy set weights, but your size gains will also be leaner.

I could technically lift more weight if I rested longer, but I want to make it as hard on myself to complete my sessions as possible. That way I'll always be breaking through my limits.

I have had a few people tell me I have a strong back. haha

Edit: It's also a fixed weight for the sets; I have found longer rest periods to be more beneficial when the weight gets heavier each set.

That's good. Less rest = higher CNS demand.

I'll be popping in, keep up the good work.

[DanielBeauchamp]

That's good. Less rest = higher CNS demand.

I'll be popping in, keep up the good work.

Thanks a lot! Reps on recharge for following along.

[Yashkovich]

in/subbed

[DanielBeauchamp]

UPDATE: My sister's figure competition is this weekend, so my training day on Friday has to be done today. That means that I have heavy Deadlifts to do in about...4 hours. This means that I have successfully managed to lengthen a 3-day training week to include two more consecutive days; which amounts to 5 back-to-back days with 3 of those days including max-effort attempts.

I would like this log to be stickied if I die before I can report back.

[DesireToGrow]

Good luck bro!

[DanielBeauchamp]

Good luck bro!

Thanks man!

[JiP]

Impressive gains so far.

[Torrtrefireto]

Don't be dissapointed with those front squats. That is an alpha ass workout.

A whole day of nothing but squats and variations? Phuck yeah.

[Yashkovich]

UPDATE: My sister's figure competition is this weekend, so my training day on Friday has to be done today. That means that I have heavy Deadlifts to do in about...4 hours. This means that I have successfully managed to lengthen a 3-day training week to include two more consecutive days; which amounts to 5 back-to-back days with 3 of those days including max-effort attempts.

I would like this log to be stickied if I die before I can report back.

this sounds frightening :/

[DanielBeauchamp]

Impressive gains so far.

Thanks a lot, man.

[DanielBeauchamp]

Don't be dissapointed with those front squats. That is an alpha ass workout.

A whole day of nothing but squats and variations? Phuck yeah.

Thanks. I was actually aiming for 15 singles of 225, but my legs said no. hahaha Maybe next time.

You should try it. My legs are still hurting just as bad as I'm sitting here typing.

[DanielBeauchamp]

this sounds frightening :/

Don't worry. I'll do my best to claw my way to the computer before I collapse.

[DanielBeauchamp]

Had to cut today short; mini-workout.





Deadlift:
225x3
335x5x2


Bench Press:
135x3
150x10x3


Weighted Chin-Ups:
35x6
35x5
BWx10


Was intending to do much more today, but had to go home early. Legs were dead anyway...

[DanielBeauchamp]

Speed Bench:
115x3
130x10x3

Explosive on all reps.


Push Press:
115x5x2
125x3x1
130x0

Form was screwy. Gonna try for 135 next week.


Power Press:
Barx5
85x3
95x1
100x2x1
105x1

Getting used to the form. Weight was pretty light; can definitely get 135 or more.


Weighted Dips:
BWx5
55x4
65x3
75x2
85x1
85x0
50x6
BWx15

10lb PR. Gonna hit 100lbs soon if I can keep up the progression.


Now it's time for some chocolate-chip cookies...

[iliketojuggle]

There will come a day when you'd trade all your tomorrows for a single yesterday. Enjoy these 'yesterdays' fully.

[DanielBeauchamp]

There will come a day when you'd trade all your tomorrows for a single yesterday. Enjoy these 'yesterdays' fully.

Will do!

[DanielBeauchamp]

Squats:
165x4
225x3
245x2
255x2
260x2x1


Front Squats:
165x4
185x3x3
195x1
225x1
235x1

PR!


Pause Squats (3-second pause):
185x3
195x3
195x3


Wanted to hit my Quads hard today. Pretty good workout.

[Yashkovich]

Sick front squats!

****, I couldn't even imagine a day that's just made up of squat variations *shivers*

[DanielBeauchamp]

Sick front squats!

****, I couldn't even imagine a day that's just made up of squat variations *shivers*

I took it a bit easier on the Back Squats today; wanted to hit my Front Squats with max effort.

You should try it; fun, fun.

[DesireToGrow]

nice leg workout bud.


what's a power press?

[DanielBeauchamp]

nice leg workout bud.


what's a power press?

You've got the weight behind your neck and on your Traps; like you're going to Squat it. Instead, you push-press it up and overhead and then bring it back on your Traps.