Sully's Quest to A National Title/Med School/and Avoiding Obesity

[jsullivan93]

So I figured I would start a log on here in order to become a more active member of the powerlifting community on this website. I'm a full time student who is also working full time at a crematory, and I am hoping to be accepted into med school after finishing my undergraduate in two years. I've been training for a while now, but specifically powerlifting focused for 2.5 years. I do have serious food and body image issues (kind of a girl in this regard lol) due to me being +35% bodyfat throughout my childhood and teenage years. 260lbs at 5'5" is NOT a good look lol.

STATS: 5'6"
194lbs post competition binge
(will be competing in 83kg)
recently turned 20.
Gym PR's: 500/315/565
Meet PR's: 495/303/550

I compete in the USAPL, but am not sure what competitions I am going to do in the near future. Not really a priority atm because I just wanna kill it next year at Raw Nat's. Going to be running a variant of 5/3/1 with higher volume bench because this is what I respond best to. Lot's of pausing and whatnot too. I may also be screwing around with sumo pulling for a few training cycles cuz my lower back/left glute has been seriously annihilated recently, and I figured why not if I have time for some type of "offseason". I thinks that's it, I'll post again tonight with some benching.

[jsullivan93]

Nice bench day after work, and also got called to drive the limo for three events the next three weekends in a row. Thank God lol, I have zero cash at the moment so sacrificed sleep won't be a big deal in the long run.

BENCH PRESS: 185x5
205x5
235x9
135x15
holding so much water I'm like a water balloon but damn I was pumped today. Chest was reminiscent of a cloud lml

INCLINE CABLE BENCH: 200x10x5 sets

SEATED CABLE ROW: 160x12x5 sets

TRICEPS PUSHDOWN w/ FG: 50x100
owie

REAR DELT FLY: 5x100

I also did some morning cardio cuz I couldn't sleep. Just medium intensity stuff on a stationary bike. It also felt good to get back into the gym. Only concern is dropping some of this post competition binge weight lol. I felt soooo horrible after eating way too much at Denny's after nationals, and then going to coldstone haha.

[jsullivan93]

just a video of me rambling about my piss-poor performance

[jsullivan93]

morning cardio cycle 40 minutes
^I recommend everyone do this. I forgot how great I feel throughout the day just by working up a sweat before I get out and about.

Lifting in the PM:

DEADLIFT: 415x3
wider stance oly shoes
415x2
sumo
415x1
closer conventional stance, trying to focus on lifting big toes. Felt the best so I'm planning on trying to elevate my toes every time I pull using quarters or something like that. Maybe a wood block idk.

BAREFOOT SUMO: 315x15

ROMAN CHAIR EXTENSION: avg band x10x4 sets
kind of awkward but raped my hammies

BB ROW: 225x10x4 sets
didn't push these cuz my back is in an uncomfortable position doing them

LYING LEG CURL: 55x12x4 sets

AB WHEEL: 12x3 sets

The best preworkout anyone can have is a king size dark chocolate bar. Felt awesome today, so that's cool. I'm excited for the weekend because my girlfriend is visiting from out of town and that means ice cream, mexican food, and sex lol.

BW: 189
still fat from the whole binging thing lol. It's okay tho.

[jsullivan93]

BENCH PRESS: 235x5x7 sets
kewl

OHP: 135x8
135x7
105x10x3 sets
too much pressing to have strength on these lol

BB CURL w/ FG's: 55x10x4 sets

SHOULDER RAISE: 10x10x4 sets

CRUSHER: 150x12x2 sets

BW: 187.0

High volume bench is fun but tough. I enjoy this plus one high intensity bench day. Another day another dollar.

[jsullivan93]

SQUATS: 315x3
365x3
405x3
e z. trying out a wider foot position, and still nursing the back

DEAD SQUATS: 225x10x4 sets
did these in my DL shoes, same foot position when pulling. Felt cool

GHR: avg band+10x10x4 sets

AB WHEEL: 12x4 sets

BW: 185
okay nice

[jsullivan93]

[rawer]

in.


2014 raw nats crew checking in

[jsullivan93]

in.


2014 raw nats crew checking in

bootiful

[jsullivan93]

13 hour work day yesterday, bench tonight, and a 15 hour work day tomorrow. I'm just gonna sleep a lot this weekend.

and I made a video

[jsullivan93]

in.


2014 raw nats crew checking in

and have they posted a location yet?

BENCH PRESS: 245x5
135x15
the support bar is bent on my bench, so I turned it upside down. Now I'm on a slight incline and it makes it harder, idk if this is beneficial at all or if I should take it to a hardware store and just say I need something that wont bend and has the same diameters as this.

DB FLOOR PRESS: 80s x10x5 sets

DB ROW: 80s x12x5 sets
strict form

TRICPEPS PUSHDOWN w/ FG: 50x100

RDF: 5x100

morning BW: 183
I think this is what it was lol looking pretty lean ATM but I'm going to eat back up to maintenance starting midway through august and hopefully just chill somewhere between 180-185 and get strawng for 83's. Me want top 3 national placing, me wanna qualify for worlds

[ErickStevens]

in.


2014 raw nats crew checking in

This.

[jsullivan93]

This.

I is so excited.


DEADLIFT: 440x3
the form is back you mofos the form is back. Thoracic spine work, plus proper office posture is fixing my back and this is going to explode in the upcoming months. Finally felt like good pulls rather than death the entire way up. Nice

SUMO: 440x1
did this immediately after the conv. pulls

GHR: avg band+25x10x3 sets

BB ROW: 115x20x3 sets

LYING LEG CURL: 55x12x3 sets

SHRUGS: 225x20x3 sets

HYPEREXTENSION CRUNCH: 25x5x3 sets
bw x5x3 sets

morning BW: 182
hnnnggg



I wanted to get a video up but I forgot my stupid laptop charger at work and it's going to die in 15 minutes

[jsullivan93]

SQUATS: 315x5
385x3
425x2
pretty easy but I'm going to do a training cycle with box squats cuz my back is still not agreeing with this. I need to completely heal or I'm just gonna kep spinning my wheels, and even though it sucks backing off I'm just focusing on meet PR's next year which is what matters.

PAUSE SQUATS: 245x10x4 sets

GHR: avg band+45x6x4 sets
held contraction at the top

AB WHEEL: 12x3 sets

BW: 184

sigh, sometimes you need to look at it and accept the fact that a back off for a month or so is necessary but it doesn't make it suck any less

[jsullivan93]

BENCH PRESS: 260x3
all paused and super easy, kewl
135x15
feet in the air, felt like a wiener

DB FLOOR PRESS: 90s x5x5 sets

DB ROW: 90s x12x5 sets

INCLINE SKULLCRUSHERS////CURLS: ez bar x100//////ez bar x100
this was a cool arm pump lol had delt veins and I was like yeeee

RDF: 10s x25x4 sets

BAND PULL APARTS: blue x50

BW: 185

So I've discovered the best pre-workout meal. 80g of oats+water+32g whey+40g clove honey. I was sweating like crazy, body temp was super high, and had a great pump for the first time in a long time.

[jsullivan93]

DEADLIFT: 465x3
it's back it's back it's back the form is back

GHR: 45x10x3 sets

PENDLAY ROW: 135x12x3 sets
/////
SNATCH GRIP DEAD: 135x12x3 sets

BEHIND BACK SHRUGS: 135x50x2 sets
first time I've felt my traps pumped, I did not like it lol

LEG CURLS: 55x12x4 sets

ROMAN CHAIR CRUNCH: 15x3 sets
3 second pause at horizontal

BW: 184

So busy these next few days. Work 8-8 tomorrow, and then work from 8-3 saturday+a limo trip at 6, and then 8-3 on sunday. Money money money

EDIT: also may have figured out the issue with my squats. I hit 500 when I was still wearing adidas powerlifts and I made the switch to ROmaleos after the battle of the great lakes before nat's. The powerlifts have .5 inch heel and the romaleos have a .75 inch. The higher heel seems to cause me to lean forward and round my lower back more after doing some BW squats and w/ 135. I'm going to drop the nike's for a while and see what happens, and if my hypothesis is correct....I will be selling some size 10.5 romaleo 2's lol

[rawer]

Oh its in Denver


Good to see you pulling again

[jsullivan93]

CGBP: 225x3x7 sets
no leg drive/flat back. Surprisingly hard but just trying to bring up general upper body strength

KLOKOV PRESS: 115x3x4 sets
sheet

FRONT RAISE//LATERAL RAISE: 45x10, 8, 6, 4, 2, 1
10's x10, 8, 6, 4, 2, 1

CONCENTRATION CURLS: 30x10x4 sets

GRIPPER: 150x25 seconds x3 sets

BW: 185

trying to see how my body reacts to cutting out a lot of gluten in my diet, cuz I had been eating a great deal of oats and my GI tract was not enjoying it. Replacing them with quaker grits and I feel a lot less bloated and crappy today

[jsullivan93]

Sheiko #37 W1D1
^herewego.jpg

sometimes you have to take risks in order to reap big rewards..

shoulder dislocation and RC warmup

Barbell Bench Press:
160 lb x 5 reps
190 lb x 4 reps
190 lb x 4 reps
225 lb x 3 reps
225 lb x 3 reps
235 lb x 3 reps
235 lb x 3 reps
235 lb x 3 reps
235 lb x 3 reps
235 lb x 3 reps

Hip sequence/IT band rolling

Barbell Squat:
250 lb x 5 reps
300 lb x 5 reps
300 lb x 5 reps
350 lb x 5 reps
350 lb x 5 reps
350 lb x 5 reps
350 lb x 5 reps
350 lb x 5 reps

Dumbbell Flyes:
140 lb x 10 reps
140 lb x 10 reps
140 lb x 10 reps
140 lb x 10 reps
140 lb x 10 reps

shoulder dislocations

Bench Press:
160 lb x 6 reps
190 lb x 6 reps
190 lb x 6 reps
205 lb x 6 reps
205 lb x 6 reps
205 lb x 6 reps
205 lb x 6 reps

Stiff Leg Barbell Good Morning:
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps

Band Pull Aparts:
25 reps
25 reps

Concentration Curls:
30 lb x 10 reps
30 lb x 10 reps

Lat Pulldown:
100 lb x 25 reps
100 lb x 25 reps

BW: 183

Session length: 2 hours

[rawer]

I lasted 3 sessions lel

[jsullivan93]

I lasted 3 sessions lel

I need to eat more or I run the risk of dying. The second set of bench was like cardio lol

[jsullivan93]

and



I did full body foam roll/stretch this morning along with 20 minutes of low intensity cycling to get some blood in my legs

[jsullivan93]

esus god


SHEIKO #37 W1D2

DEADLIFT: 330x5x2 sets
385x4x2 sets
415x3x4 sets

INCLINE BB BENCH: 185x4x6 sets
paused all reps

FEET UP CGBP: 155x5x5 sets
paused all reps

BLOCK PULLS MID SHIN: 330x5x2 sets
385x4x3 sets
440x3x4 sets
aaaaagggghhhhhhhhuuuuuggggggghhh. I am going to do these at a low position to take away all leg drive off the floor, but not making them exclusive to the lockout portion of the lift. This is annihilating my weakspot and these were tough as hell, but they will be beneficial.

LUNGES: 135x5x5 sets

WEIGHTED ROMAN CHAIR CRUNCH: 10x10x3 sets

was going to do shrugs and upper back but I was dead so I just did a bunch of band pull aparts and foam rolled

BW: 182

Going to increase calories by 350 for today because I need them and I have cold pizza

[jsullivan93]

[jsullivan93]

Soooooo lifted in the buckeye gym on friday, and it was an okay session I was just run down and tired from moving my girlfriend and her roommate into their apartment. She is a whiney and weak girl, and so is her roommate, and being the only guy there who was not old and feeble I had to do most of it. Three flights of stairs got old quick, but oh well lol.

Barbell Bench Press:
160 lb x 7 reps
175 lb x 6 reps
190 lb x 5 reps
205 lb x 4 reps
225 lb x 3 reps
225 lb x 3 reps
235 lb x 2 reps
235 lb x 2 reps
225 lb x 3 reps
225 lb x 3 reps
205 lb x 4 reps
190 lb x 6 reps
175 lb x 8 reps
160 lb x 10 reps
^paused all reps

Dumbbell Flyes:
30 lb x 10 reps
30 lb x 10 reps
30 lb x 10 reps
30 lb x 10 reps
30 lb x 10 reps

Barbell Squat:
250 lb x 5 reps
300 lb x 4 reps
300 lb x 4 reps
350 lb x 3 reps
350 lb x 3 reps
375 lb x 3 reps
375 lb x 3 reps
375 lb x 3 reps
375 lb x 3 reps
375 lb x 3 reps
^fairly easy but I was so fatigued from moving furniture my form was breaking down and I was doing a piss poor job at pushing my knees out. Whatever lol. Squatting this frequently is going to become hellish once the weights get higher than 70%

French Press:
10 reps
10 reps
10 reps
10 reps
10 reps

Seated Good Morning:
5 reps
5 reps
5 reps
5 reps
5 reps

[jsullivan93]

Logging from my phone cuz my computer track pad is broken again. I'm going to buy a mouse tomorrow.

Squat: 405x2x5 sets

Bench press: 255x2x6 sets Paused all

Cable fly: 150x10x5 sets

Push ups: 10x5 sets

Squat: 375x3x4 sets

Ghr's: 2 bands x5x5 sets

[jsullivan93]

[jsullivan93]

Sheiko #37 W2D2

PAUSE DEADLIFT:
275x4
330x4x2 sets
385x4x4 sets

BENCH PRESS:
160x5
190x5x2 sets
230x4x5 sets
all paused. Double pauses on the last 3 sets of 230

CABLE FLY ss w/ CONCENTRATION CURLS:
150x10x5 sets///30x10x5 sets

DEADLIFT:
275x3
330x3
385x3
415x3x2 sets
add straps and TnG
415x3x2 sets
ahhhhhh my hands

SQUATS:
225x5x5 sets
used the romaleos and seem to be able to eliminate butt wink if I aggressively push my knees out. I'm going to try them on friday but if it bothers my back I'll dump them immediately

Band Pull Apart Super Series

morning BW: 183

Keep pouring it on Boris..

[SaviorSelfJT]

Didn't realize you posted here
And that feel when you can't move your fingers after a set

-your favorite sword (excluding the sick claymore you got )

[jsullivan93]

Didn't realize you posted here
And that feel when you can't move your fingers after a set

-your favorite sword (excluding the sick claymore you got )

well hello there sir. And yeah, I'm trying to post here more cuz I enjoy the powerlifting and nutrition sections lol.



I was certain a callus on my left hand was coming off today, but it held together miraculously