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  1. #1
    Banned enexi0688's Avatar
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    From Shake Weights to PR Breaks, Our Journey To The Platform Begins

    FIRST AND FOREMOST, WELCOME TO OUR POWERLIFTING JOURNAL

    Basically what we have here is a couple guys interested in powerlifting and competing in the upcoming months. We use different methods and programs, but all share in the desire to compete and train in the powerlifting scheme. We aren't limiting who can join and share with us their workouts, but hope you all give us a good read.

    Some of us are novice, some seasoned veterans, but we are all giving it our all and making progress.
    So come on it, grab a barbell, and enjoy the ride with us.


    ANYONE IS WELCOME TO JOIN IN THIS JOURNAL. IF YOU ARE TRAINING IN ANY POWERLIFTING PROGRAMS OR TOWARDS A COMPETITION, FEEL FREE TO JOIN IN AND MAKE THIS A JOURNAL FOR YOURSELF TOO. MORE THE MERRIER.

    Last edited by enexi0688; 08-13-2013 at 11:17 AM.
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  2. #2
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    I will share my starting stats and info:


    Age: 25
    Weight: 189
    Current Program: BlackIronBeast 5/3/1

    Current PR's:
    Deads: 395
    Bench: 275
    Squat: 335

    Competing in Summer 2014 for my first PL'ing comp.
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  3. #3
    Registered User Miked1978's Avatar
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    good luck brah.
    LOL @ people who follow politics
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  4. #4
    Able to speak freely Segansational's Avatar
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    Subbed. Maybe in. We'll see.
    Back in action.
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  5. #5
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    Originally Posted by Segansational View Post
    Subbed. Maybe in. We'll see.
    The temptation is strong with this one.
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  6. #6
    www.crexcel.net dtrain13's Avatar
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    Watching....safely....from a distance....lol. I don't max though. Dude at work asked me what my bench was and I couldn't even answer LOL. I incline press more than flat due to an injury so thats my big power lift. Put 335 on and got 2 reps without a spot. Wanted to try for 365x1 but not without a spot. My knees really limit my squat. I feel like such a pussy when I squat. 315 for like 6 reps....bah. It just hurts to bad.
    [ANS Performance Representative]

    Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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  7. #7
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    Subbed:

    I haven't maxed out at my current weight (165lbs), but at 180lbs my maxes were:

    Squat: 405
    Bench: 235
    Dead: 475

    Currently into my 3rd cycle of sheiko #37, and will most likely using the various sheiko routines to prep me to my first powerlifting meet next year.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201

    -I need a new avi
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  8. #8
    NEOGENIX tmd17's Avatar
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    In for the ride.

    Holy yellow text btw, brb getting dizzy trying to read the OP
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  9. #9
    Able to speak freely Segansational's Avatar
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    Originally Posted by enexi0688 View Post
    The temptation is strong with this one.
    Haha, you guys put all my numbers to shame. LOL.

    I'm curious to know more about this sheiko that shoe's been talking about.
    Back in action.
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  10. #10
    Mr. Fluff cumminslifter's Avatar
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    definitely in on this one. 5/3/1 is an awesome routine
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  11. #11
    Banned enexi0688's Avatar
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    Haha sorry. Yellow changed. It's easy to read on black background. Fixed now.

    Any links to Sheiko and 5/3/1 should be posted so we all get the idea.
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  12. #12
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    Had hella softball practice last night that lasted well into the evening. Didn't get to lift. Tonight is Dead Lifts Week 3 of 5/3/1. Looking forward to it. I know the program has the 4th week as a calm down week to help your body recover, but dang thats a easy week looking at the weights and reps recommended.
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  13. #13
    Registered User bama5584's Avatar
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    In with fellow DSC member

    I'm just getting back into lifting for the first time in about a year.

    My starting stats and info:

    Age: 28
    Weight: 258
    Current Program: Modified 5x5 routine for now

    Current PR's:
    Bench: 235
    Squat: will edit with max later
    Deads: 335

    Goals:
    Bench: 275
    Squat: 315
    Deads: 405


    I don't plan on competing any time soon. Way to weak for my size..lol. I'm doing this for myself, nothing more.

    My goal is to build strength while cutting down to 225ish (weight in my avi). Which is achievable from my experience last year.




    8/12/13 Workout
    Bench
    5x175
    5x175
    5x175
    5x175
    5x175

    Seated Row
    5x95
    5x115
    5x115
    5x115
    5x115

    BB Shrug
    8x185
    8x185
    8x185

    BB curl
    8x95
    8x95
    8x95

    Tri Pushdown
    8x115
    8x115
    8x115

    Hyperextentions
    10x45
    10x45

    Crunches
    3 sets of15
    Last edited by bama5584; 08-15-2013 at 04:40 AM.
    ~DSC~
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  14. #14
    Able to speak freely Segansational's Avatar
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    Someone enlighten me on the warmup scheme for 5/3/1. Yes too lazy to read up. Tried finding info online, but didn't see anything about warm up reps or %.
    Back in action.
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  15. #15
    Banned enexi0688's Avatar
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    Originally Posted by Segansational View Post
    Someone enlighten me on the warmup scheme for 5/3/1. Yes too lazy to read up. Tried finding info online, but didn't see anything about warm up reps or %.
    First couple sets are lower weight. Like 40% of your max. Then you slowly progress. First two/three sets or so are basically warm up. You can do other exercises before hand if you want to add to your workouts. But 5/3/1 is mostly for your compound lifts. You do your other exercises mixed in too. Your choice on those though.
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  16. #16
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    Also, glad to have you aboard bama. Looking forward to seeing the progress.
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  17. #17
    Registered User bama5584's Avatar
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    Originally Posted by enexi0688 View Post
    Also, glad to have you aboard bama. Looking forward to seeing the progress.
    Glad to be a part, Lando!
    ~DSC~
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  18. #18
    Banned enexi0688's Avatar
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    Well off to the races tonight. Didn't follow 5/3/1 exactly tonight, but it was dead lifts night so in that regard I was on track. Got a new PR tonight.

    Conventional Dead Lifts
    135x5
    185x5
    225x5
    275x3
    315x3
    335x1
    365x1
    385x1 (NEW PR )
    225x5
    135x5

    I did 3 sets of each standing curls and seated incline curls at 35lb DB's.
    Then 3 sets of single arm DB preacher curls with the 35lb DB's.
    3 sets of 10 chin ups reverse grip.

    This takes my DL PR up from 375 to 385. Feels good.
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  19. #19
    Mr. Fluff cumminslifter's Avatar
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    nice PR man^ deadlift PR's are the greatest
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  20. #20
    Registered User bama5584's Avatar
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    Originally Posted by enexi0688 View Post
    This takes my DL PR up from 375 to 385. Feels good.
    Grats!

    I had an off day yesterday.

    Back day today... will max out on deads as well.
    ~DSC~
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  21. #21
    NEOGENIX tmd17's Avatar
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    Good work on the PR man! Cant wait to get back to DL'ing heavy

    Originally Posted by Segansational View Post
    Someone enlighten me on the warmup scheme for 5/3/1. Yes too lazy to read up. Tried finding info online, but didn't see anything about warm up reps or %.
    I've always used this chart as a rule of thumb, not sure if its the same or not.

    http://www.t-nation.com/free_online_...r_a_onerep_max
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  22. #22
    Be-The-Hemoth stan47islav's Avatar
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    Finally in, for some reason I though your were older but we're the same age. And are numbers aren't too far apart.

    Bench:285
    Squat:405
    Dead: 385

    I'm currently in the last 1-2 months of cutting and I'm really starting to feel less energy and stamina and pwo supplements can only help so much.

    I was thinking about maxing out actually buy I think I'll wait until the start of my bulk.
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  23. #23
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    Originally Posted by stan47islav View Post
    Finally in, for some reason I though your were older but we're the same age. And are numbers aren't too far apart.

    Bench:285
    Squat:405
    Dead: 385
    Haha. It's my receding hair line isn't it? Makes me look older. Yeah... I be bald before 30.

    But yeah, our numbers are close. Almost exact with the exception of your squat killing mine.
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    Mr. Fluff cumminslifter's Avatar
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    Originally Posted by bama5584 View Post
    Grats!

    I had an off day yesterday.

    Back day today... will max out on deads as well.
    one rep max? thats gonna be rough
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    Originally Posted by cumminslifter View Post
    one rep max? thats gonna be rough
    I haven't lifted in about a year and I did deads about once a month then. I'm not going to go all out. I just want to get a good solid rep with good form so I'll have some numbers to plug into my 5x5 routine.
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    Originally Posted by bama5584 View Post
    I haven't lifted in about a year and I did deads about once a month then. I'm not going to go all out. I just want to get a good solid rep with good form so I'll have some numbers to plug into my 5x5 routine.
    got ya
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    Be-The-Hemoth stan47islav's Avatar
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    Originally Posted by enexi0688 View Post
    Haha. It's my receding hair line isn't it? Makes me look older. Yeah... I be bald before 30.

    But yeah, our numbers are close. Almost exact with the exception of your squat killing mine.
    Lol, didn't want to say anything and the shade over the pic made it look a little dark to tell

    Long story about my squat, I hit 405 about 2 years ago and then after going through my first cut (after finding out about bulking/cutting) which involved stopping creatine cause I wanted to see what would happen. and going too low with my calories at one point I never got back some strength since then. Usually 365-385 was my max during the rest of those years up until now. So after trying various stregnth training programs to get back up to that weight and them not working out I began looking for a new program.
    I found one that was just what I needed, very unconventional and brutal. It was a 6 week program that had me squatting 6 TIMES a week at 80% max at minimum. But after warming up to 80% max I only had to do 1 set of 10 and that was it for that day with the rest of the week following that...
    The 2nd weeks is where is had me max out which after a week of doing a single set of 10 at 80% I got up to 405 no problem that week and this was just a few months ago at the beginning of spring.
    Now I didn't complete all 6 weeks cause I got sick on the fourth week but I called it good cause I managed to hit 405 after not being to get there for a long time.

    I did have some worrys about my back and legs being jacked up and sore for 6 weeks but those were fine and the only thing that was sore was mu upper back cause I would pause for 10-15 after the 6 or 7 rep of the 10 rep sets cause at that point I was clinging on for life to complete the last few reps..
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    Here is my current workout from last night.

    Sheiko #37, Cycle 3, Week 3, Day 3:

    - Gym was packed and as I started to deadlift I was told by an employee I couldn't deadlift in this specific area due to being an area where kids walk through to the pool. Had to switch up the exercises, but got everything in.

    Bench:
    Bar 1x10
    95 2x5
    Working Sets:
    115 1x6
    135 1x5
    160 2x4
    170 2x3
    180 2x2
    170 2x3
    160 1x4
    145 1x5
    135 1x6
    125 1x7
    115 1x8

    Standing Pec Dec:
    135 5x10

    Deadlift:
    135 1x5
    225 1x5
    Working Sets:
    230 1x4
    275 1x4
    325 2x4- belt
    345 4x4- belt

    Rack Pulls (standing on a plastic box they use for jazzersize:
    275 1x5
    325 2x5
    370 4x4

    Dumbbell Lunge:
    37.5 5x5

    Standing Cable Crunch:
    100 3x10

    Dumbbell Curl (palms faced out):
    20 3x10

    - Even with having to switch up the lifts, still a solid workout. Took just about 2.5 hours to complete.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201

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    Originally Posted by shoefanatic23 View Post

    ....

    - Even with having to switch up the lifts, still a solid workout. Took just about 2.5 hours to complete.
    Nice job bro!


    8/14/13 Workout

    Deadlift
    5x135
    5x225
    3x275
    1x315
    1x335 (I felt like I could have got 350 or a little more, but I stopped there for now.)
    5x225
    5x225

    Standing Press
    5x95
    5x115
    5x115
    4x135
    5x115

    Lat Pulldown
    8x115
    8x135
    8x135

    EZbar Curl
    8x55
    8x60
    8x65

    CGBP
    8x115
    8x135
    8x135
    ~DSC~
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    Originally Posted by shoefanatic23 View Post
    Here is my current workout from last night.

    Sheiko #37, Cycle 3, Week 3, Day 3:

    - Gym was packed and as I started to deadlift I was told by an employee I couldn't deadlift in this specific area due to being an area where kids walk through to the pool. Had to switch up the exercises, but got everything in.

    Bench:
    Bar 1x10
    95 2x5
    Working Sets:
    115 1x6
    135 1x5
    160 2x4
    170 2x3
    180 2x2
    170 2x3
    160 1x4
    145 1x5
    135 1x6
    125 1x7
    115 1x8

    Standing Pec Dec:
    135 5x10

    Deadlift:
    135 1x5
    225 1x5
    Working Sets:
    230 1x4
    275 1x4
    325 2x4- belt
    345 4x4- belt

    Rack Pulls (standing on a plastic box they use for jazzersize:
    275 1x5
    325 2x5
    370 4x4

    Dumbbell Lunge:
    37.5 5x5

    Standing Cable Crunch:
    100 3x10

    Dumbbell Curl (palms faced out):
    20 3x10

    - Even with having to switch up the lifts, still a solid workout. Took just about 2.5 hours to complete.
    WTF are rack pulls? I've heard of rack chins and face pulls but not rack pulls.
    [ANS Performance Representative]

    Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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