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  1. #1
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Lee D, Logging lifting, life, and leisure.

    I'm going to be starting up a meet prep log here.

    My old log, with a bit about me: http://forum.bodybuilding.com/showth...hp?t=156031943

    Let me quickly run down what I'm about here as well.

    Love lifting, it's really become a way for me to find my flow in the last year or so as my passion for it has grown immensely. Lifted off and on since 2010, got serious and developed an interest in powerlifting in 2012, tore my meniscus playing softball in late April 2013, and did my first (and only so far) meet in November 2013.

    For 2014, I've basically been maintaining weight at ~175 and I'm looking to compete in the 165 class for the rest of the year.

    I have one meet I'm definitely doing: RPS Heatwave in July, I'll also more than likely be doing two more RPS meets in September then in November.

    My goal for July is to hit 165 and total 1100+ ... which would be a big jump from the Nov meet, but very doable.

    I'm working with The Strength Athlete, Bryce Lewis' company: http://thestrengthathlete.com/abouttsa/

    I officially start today, and this prep is for the July meet. I'll decide thereafter what I'll be doing for the rest of the year. About a week or so ago, I Skyped with Bryce and Eric Bodhorn, who's another TSA coach who designed my program and whom I'll be working directly with (who I've worked with before and like very much), and Bryce is a very down to Earth, cool dude. There's some TSA links in my signature as well.

    I think that's it; first workout is scheduled for later today.
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  2. #2
    Good day Felicia Gxp23's Avatar
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    In.

    Good job on that 405x1 back there <
    Eat the damn yolk.
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  3. #3
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Originally Posted by Gxp23 View Post
    In.

    Good job on that 405x1 back there <
    Welcome, bud and TY!

    First day of this volume block. I forgot my Mark Bells, forgot my folder, ipod and phone died, lol...

    Had to squat barefoot, which I only do in a pinch.

    Squat
    295x6,4,4,4,4,4
    Supposed to be 6x295x4, but I misread the first set.
    RPE got to around 9-9.5 in the last set


    Bench with a pause
    5x185x2
    ~9 rpe by the end

    I'm trying to get a good arch and get my legs under me. I've been benching with them at more of a 90 degree angle since my knee injury, but this does not feel uncomfortable and i think I can eek out some more leg drive as well.




    Weighted pullups 10lb
    4 sets of 5...rom on the last 2 reps of the last set was not full.

    Tate press (gotta get comfortable with these)
    20x6
    30x6
    30x6

    Iso high row (I alternate reps with each arm)
    110x10,8,8

    DB laterals
    15x15,15,10

    Face pulls
    30x15,15
    35x15

    Seated crunch
    80lbx10
    85x10
    80x10

    I'm used to some volume on the main lifts, but the volume of the accessories caught me off guard and I was beat by the end. Good day though.

    Morning weight was 174
    Macros: 2,450 cho 338 f 71 pro 182 fiber 62
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  4. #4
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Squat
    4x315x3

    Bench Press (Competition Pause)
    6x165x3


    Rolling DB Extensions
    25x8
    30x8
    25x8

    T-Bar Row
    125x5
    150x4
    125x4

    Lat Pulldown
    110x10
    130x9
    130x8

    DB Curls/Face Pulls super set
    curls: 25x10,10,20x10…fp50x15,12,10


    Abs of choice
    leg raises 10,17


    any form comments are appreciated.

    Another good day. I was off so I got to train early like I enjoy. Getting used to some of the new movements.



    hippie pasta:
    Originally Posted by lee__d View Post
    I've been on a pasta kick, and I went to Whole Foods for the first time yesterday (cheated on Trader Joes).


    This pasta. hnnnng. OBV bought it cuz it's vegan and GF...

    But srsly, these macros:
    17ch/2f/25p/22fibre
    Per serving for the mung bean one.
    hnnnnnnnnnnnnnnnnng

    I ended up mixing it with some whole wheat pasta and veggies:


    95/11/67/35
    ch/f/p/fib
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  5. #5
    4 touchdowns in one game FenderElectrics's Avatar
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    in

    def curious to follow along with the TSA stuff love Bryce Lewis his channel is fantastic
    Log -> http://forum.bodybuilding.com/showthread.php?t=153108621

    Meet Results:
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    385/237/424...1046
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  6. #6
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    I swear I'm not on a 7 day split, lol. We started on Tuesday instead of Monday this week, so I just gotta get these first workouts in.

    I probably never mentioned it but sometimes I write my workout as sets x weight x reps

    And I'm not arbitrarily cutting weight, I have an RPE target to focus on for the sets.

    Upper focus
    CGBP
    4x145x8
    easy enough

    Standing OHP
    3x95x10


    OH DB tri Ext
    40x12,10
    35x10

    Neutral grip weighted chin up
    3x15lbx5

    These were quite comfortable

    Lat pulldown
    130x8,8
    120x8

    Rear delt fly (machine)
    70x17,15
    65x15

    Ab work

    Got some family coming over today so it should be a fun day.

    Excuse the camera work, I'm using a new camera. I may start doing voice overs for my 3 subs, it has to be boring watching a muted video lol.
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  7. #7
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Finally get a rest day tomorrow.

    Today was a deadlift focused session.

    Had company over yesterday so I was properly fueled for this.

    Competition Deadlift (Sumo)
    355x2@7
    335x3@7.5
    315x5@7.5


    2-Count Paused Deadlift (Sumo)
    First time doing paused deads of any type
    4x275x3 RPE was about 7-8

    Front Squat
    4x205x2 RPE never got above 8

    Leg Curl (I did laying leg curl)
    110x10@8
    115x10@9.5
    110x10@9.5

    Hyperdead (Weighted Back Extension)
    20lbx10@7.5
    30lbx10@8
    40lbx10@8.5

    Hammer Curls
    25x10
    30x10
    25x10

    Ab wheel
    10 rolls, then 5.
    Never did this before, but jeez they suck (in a good way).

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  8. #8
    Good day Felicia Gxp23's Avatar
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    Just got my sumo dl up to 300lbs (~140KG) the other day, added 20KG from starting sheiko lol, wish I could say the same for my squat, cant wait to get up to those numbers you are pulling.

    And yes, AB wheel is killer, but such a great move.
    Eat the damn yolk.
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  9. #9
    never estat accounts's Avatar
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    In and subscribed dude, this is quite motivational to me.
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  10. #10
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Originally Posted by Gxp23 View Post
    Just got my sumo dl up to 300lbs (~140KG) the other day, added 20KG from starting sheiko lol, wish I could say the same for my squat, cant wait to get up to those numbers you are pulling.

    And yes, AB wheel is killer, but such a great move.

    Asweosme bro! If you're doing shieko for a deadlift, just be happy that's going up, don't worry about improving another lift, too. And look, time has gotta pass anyway right, you'll get your lifts up a ton, just embrace the journey.

    Originally Posted by accounts View Post
    In and subscribed dude, this is quite motivational to me.
    thanks man, welcome aboard.
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  11. #11
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Okay onto week 2 day 1. I'm going to try to just make one video of the week's training and see if I can actually voice over it. Just to make it slightly less boring for my 3 subs lol.

    Squat
    7x315x3
    These felt good, last rep of the last two sets were grindy

    Pause bench
    4x190x2
    all went up nice and smooth.

    Weighted pull up
    25x4
    20x5,5

    Tate Press
    35x6,6
    30x4
    These were feeling weird and I may have to sub them out.

    High iso row
    110x10,10,8

    DB Laterals
    15x15,15,15

    Face pull
    55x15,15,12

    Leg raise
    3x10

    Idk if I ever mentioned macros.
    I'm at 2450 70/270/185 but I eat a ****load of fiber so I'm counting the total calories from MFP (and the macros add up to more with straight math because of the fiber). For instance today was 2461 cal 74fat 335cho 175pro but 72 fiber.

    My diet during the week has staple foods because I eat a lot of my calories at work. I'll try to snap some pics.

    And pwo today was:

    8/88/16
    f/c/p
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  12. #12
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    Originally Posted by lee__d View Post
    Tate Press
    35x6,6
    30x4
    These were feeling weird and I may have to sub them out.
    This exercise looks terrifying. Its safe to have the weight inside the elbows like that?
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  13. #13
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Originally Posted by accounts View Post
    This exercise looks terrifying. Its safe to have the weight inside the elbows like that?
    It's actually easy on the elbows believe it or not (resting the db on the chest takes the tension off the elbows it seems), but I did have some shoulder issues with them, so I'll talk to Eric and see what we can do.


    ^Omar speaking or the Tate press.
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    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    This is a normal breakfast at work in my world, lol. If I eat protein powder, it goes in my cottage cheese. And I've been on a pasta kick so my hot meals have been meatless and lower in protein.

    That is cottage cheese, a small container of plain chobani, fiber one, 1.5 servings whey (BPI chocolate cookie, which is delish - i order sample size wheys lol), and I washed it down with a power crunch bar.

    f/c/p 31/67/121 and 20g fiber. So you can see, that's the bulk of my protons
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  15. #15
    4 touchdowns in one game FenderElectrics's Avatar
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    Yeah I do 3 sets of ab wheel and am sore for a week sometimes, love that movement

    For your TSA workouts do you get a combination of RPE based workouts as well as standard preset weight x sets x reps workouts?
    Log -> http://forum.bodybuilding.com/showthread.php?t=153108621

    Meet Results:
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    385/237/424...1046
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    419/260/474...1153


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  16. #16
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Originally Posted by FenderElectrics View Post
    Yeah I do 3 sets of ab wheel and am sore for a week sometimes, love that movement

    For your TSA workouts do you get a combination of RPE based workouts as well as standard preset weight x sets x reps workouts?
    So far my main movements are sets, reps and weight, and I record the RPE. For accessories, I'm given an RPE to shoot for, within a given set/rep scheme
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  17. #17
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    From yesterday:


    forgot to mute it.
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  18. #18
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    Sick depth man, looking real good
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  19. #19
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    Originally Posted by accounts View Post
    Sick depth man, looking real good
    Thanks dude, I think the beltless, paused high bar work I was doing for a few weeks carried over to my low bar in terms of adding depth.



    Squats
    5x335x2
    I'm going to stay beltless for as long as possible. I used to warm up to around my working sets without a belt, but the volume I'm getting in beltless, at these intensities is new.

    Bench
    5x175x3
    I tried to experiment pulling my legs farther under me. I think it helped me increase leg drive, but I'll really see when the intensity goes up

    Rolling db ext
    30x8
    25x8
    25x8

    Tbar Row
    130x5
    130x5
    140x5

    Lat Pulldown
    135x10
    135x8
    130x8

    db curls
    25x15
    25x10
    20x13

    Face pull
    57.5x15,15,15


    Ab wheel
    5 rollouts. Just couldn't do more, core was still thrashed
    seated crunch 80lbx20
    Last edited by lee__d; 04-24-2014 at 06:02 PM.
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    upper acc day today, active recover compared to the other 3 days, lol

    I had to go to the dentist and then to the gym so my normal schedule was a little off.

    on the nutrition front, i'm just strictly counting macros no, not worrying about fiber and the total calories being different in MFP, just counting all cho as 4cal/g

    CGBP
    5x155x6 maybe got to 8.5rpe toward the end, pretty much breezed through it tho

    OHP
    100x10,10,9 hit 10rpe on that last set

    db tri ext
    40x12,12,12 hit maybe 9.5rpe at the end

    weighted neutral grip chin
    25lbx5,5,5

    Lat pulldown
    130x10,9,8

    Rear delt fly (machine)
    70x20,18,16

    Leg raise x 15
    weighted, seated crunch 85x10,10

    Off tomorrow, then I gotta hit the gym super early Saturday because I'm going to the Yankee game in the afternoon. Should be a blast.
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  21. #21
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Yesterday 4-26. HAd to train early because I went to the Yankee game. Love going to the games and having a few (several) beers lol.

    Dead focus




    Competition Deadlift (Sumo)
    1x375x2..355x3…335x5
    Hit these numbers, the last rep of the 335 set was ridiculously slow as you can see

    2-Count Paused Deadlift (Sumo)
    4x295x2
    I didn't have to rest all that much between sets and these went up pretty easily

    Front Squat
    These looked uglier than a typical front squat session for me
    4x215x3

    Leg Curl
    laying
    115x10,125x10,130x8

    Hyperdead (Weighted Back Extension)
    50x10
    80x10
    110x10


    Hammer Curls
    alternating (except the last two reps of the last set) neutral grip throughout
    30x10 30x10 25x10

    Abs of choice
    Leg raises 2x10

    Good session overall. Going to try to hang with my nieces today, so that's always fun
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  22. #22
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    4 28 14
    Bench and squat volume

    Squat
    6x335x3

    Bench Press (Competition Pause)

    4x200x2

    Weighted Pull-up
    4x25x5. Last rep of the last set was probably not full rom

    Single Arm Pushdowns - did them supinated

    I was all out of sorts with these, switching cable stations and what not, ridiculous
    20x8
    27.5x8(6 with left arm)
    25x8 (7 with left arm)

    hi iso row
    110x8,9,8 I adjusted the seat a little downward here so they felt a little different, i think i like it

    DB Lateral Raises
    20x12,10,10

    Face Pulls
    60x15,13,12

    Abs of choice - just did these with out rest

    seated weighted crunch 85x10
    leg raise x 10
    seated weighted crunch 75x10




    I''ll seriously try some food pics tomorrow.
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  23. #23
    Good day Felicia Gxp23's Avatar
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    Looking good man, mirin those sumo's up there ^
    Eat the damn yolk.
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    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Originally Posted by Gxp23 View Post
    Looking good man, mirin those sumo's up there ^
    Thx bro, they are feeling more comfortable than ever


    squats
    4x350x2

    probably the heaviest rep work I've done without a belt and I didn't even notice.



    Bench Press (Competition Pause)
    5x185x5
    I'm really trying to improve my arch on these



    Rolling DB Extensions
    30x8,8
    25x8


    T-Bar Row
    140x5
    135x5
    125x5


    Lat Pulldown
    130x10,10,9

    DB Curls
    25x12,10,,,,,20x10 (incline curl)

    Face Pulls
    60x15,15,14



    Abs of choice

    leg raise x 15
    ab wheel x 8

    Week 1 avg weigh in was 173.7 and week 2 was 172.6 So a pound in a week with a couple events that through my macros off is satisfying. Realistically I just need to be close to comfortably hit 165 (hell they could have me drop a lot of weight with a 24 hour weigh in, but the closer i am thr more comfortable/easy it will be).


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    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    5 1 14. Little bit of a rough day today. The gym was unusually hot and I was having upper arm/trap issues that hindered my OHP.

    Close-Grip Bench Press (Not Paused)
    5x170x5

    OHP
    105x10,9
    100x7
    My arm affected this alot


    Overhead db ext.
    45x12,10
    40x10

    Weighted Chin-up Neutral Grip
    30x5,5
    27.5x5


    Lat Pulldown
    130x8,10
    135x8
    Arm affected the first set but I felt better after

    Band Pull-aparts
    3x20

    weighted seated crunch
    3x125x10

    So it wasn't the best session, but it's done. Looking forward to sumo's on Saturday.
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    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Missed a rep today. 390 for 2 was the top set, hit it for one and let the bar get too far out in front of me and couldn't get the second rep. I redid it and got it with my belt, but I really wanted to nail it beltless.


    Sumo
    390x1,miss 390x2 (with belt), 370x3, 345x4


    2-Count Paused Deadlift (Sumo)
    295x3x3

    Front Squat
    225x2x4

    Leg Curl
    130x10,8 125x8

    Hyperdead (Weighted Back Extension)
    145x10
    145x8
    105x10 (honestly don't know why I dropped it so much).

    Hammer Curls
    25x10
    30x10
    25x10

    Abs of choice
    seated weighted crunch
    125x10
    130x10

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    5/5/14
    Okay so, moving into an intense block, an autoregulated intense block. My first go at autoregulation and let's just say today was a day to forget. Literally the worst gym day in recent memory.

    List of sht gone bad:
    - mid erectors sore as **** from my pulls on sat
    - tired from softball yesterday (some quad soreness)
    - tried my romaleos but had to switch after warmups
    - belt was annoying me
    - I unevenly loaded my top set of squats
    - my ipod wire kept getting in my way
    - i forgot my camera memory card and had to use cell phone
    - Talked over a better approach to top sets with coach during this autoreg block.

    Honestly, i don't even, lol

    Squats: Aimed for a top set of 3 @9rpe
    360x2@10
    335x3@9.5

    So I overshot RPE on both sets

    Paused pull
    295x4 @8.5
    280x4@8
    280x4@8.5

    Front Squat
    205x6 @ 8.5
    190x6 @8.5

    Skipped abs, just wasn't feeling it. The video on my phone is all fuked up, too
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  28. #28
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    5/6 bench/upper. Okay this went much better in terms of auto regulating, i'm just feeling a little run down for some reason.

    Paused Bench Press Working up to a 9RPE double
    175x2 @ 7.5 (warm up)
    195x2 @8.5 (wu)
    200x2 @9
    195x2 @8.5
    195x2 @9

    Close-grip Bench Press Working to 8.5
    155x4 @7.5(wu)
    170x4@8.5
    165x4 @8
    165x4 @8

    OHP Working up to a 9
    95x8 @7.5(wu)
    105x8 @8
    110x8 @9
    105x8@9

    Weighted pull up
    20x6
    10x7
    10x6 (switched to neutral grip)

    Lat pulldown
    130x7
    130x6
    120x7


    Wasn't in the mood to video
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  29. #29
    never estat accounts's Avatar
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    Whatcha eatin
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    Actually I have some ice cream planned for tomorrow night so I'll def try to snap a pic of that.

    My big meals are either a sht ton of cottage cheese or yogurt, not very aesthetic lol
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