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  1. #1
    Registered User phillysteak's Avatar
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    PhillySteak Movin' Weight

    Making the Transition

    From bodybuilding to powerlifting. This was the main reason for starting a fresh log. I won't copy the links here, but my bodybuilding contest prep and post season logs are on these boards. After 9-10 months of the beginning of a planned long offseason to become a bigger/better bodybuilder, I’ve fallen in love with strength training. It’s where I started out on my own 3-4 years ago, and I felt the passion creeping up over the last few months. I decided to take a step back from the internet/getting mixed up in what other people do and asked myself what would I be happiest doing. For now, the answer is really clear, and it's powerlifting. I'm using a lot of the tools I've learned from bodybuilding, as I really agree that the two have much more in common than they do different.

    Training

    I’m continuing to work with Eric Helms of 3D Muscle Journey. He’s such an awesome coach and a hell of a powerlifter as well as bodybuilder and am stoked to have him in my corner still. My programming right now remains a DUP style, just with a larger emphasis on S/B/D and some different movements in addition--Rows, lat pulls, shoulder pressing, Bulgarian split squats, and arm work as of right now. My main moves of course vary by the goal of the day, and are in the 1-10 rep range. The others are in the 8-12.

    In a nutshell, I’m squatting 3x a week, benching 4x a week, and deadlifting twice, with each movement on it’s own rotation through rep work, speed, and strength days.

    Nutrition

    I’m really grateful to have learned all I have about nutrition through my time focused on bodybuilding. I’m really not changing much at all. Most days I’m in a macro range, some rest days I eat higher fat and take away carbs, just out of preference and every now and then I don’t count at all, but eat reasonably and get protein in. Over the last 2 1/2 years or so, I've learned how to take the nutrition side completely overboard and become way too obsessive, and spent some time forming new habits that I think are a bit healthier from a mental standpoint. I’ve learned to actually enjoy fruits & vegetables (gasp!) while also expanding my ice cream repertoire

    Meets

    I'll of course be logging the training leading up to meets, but more so I'm going to get back to just sharing my love for the iron in here. Less frantic "x weeks out" posts, and more just about the joy of being in the weight room. That said, my next time on the platform is in October, the USAPL raw nationals. We've got a hotel for the entire 4 day event and will definitely get some pics and fun stuff for the log when that time comes!

    Other Stuff to Expect

    Besides the outlines of training sessions, I should include what else is going on workout wise, aside from just sets and reps. Hopefully I can jazz this one up with pics of life stuff and some eats as well to keep us all entertained! There also should be some video clips here and there. I tend to video a bit on technique days when I'm working on cues.

    Hope you all enjoy! Now that I'm back from vacation, I'm making my way into everyone's logs and getting all caught up! This forum had been so kind to me. I appreciate being able to communicate with you all on here. It really is a great little community within this whole thing.

    Here's to the good days, and the bad days that are just good ones in disguise Oh yeah, and ice cream, here's to ice cream also.
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  2. #2
    Banned The Solution's Avatar
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  3. #3
    Self proclaimed sorcerer Bnizzle163's Avatar
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  4. #4
    Registered User phillysteak's Avatar
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    The chef & teach! Ready to rock
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  5. #5
    Registered User phillysteak's Avatar
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    6-6-15

    Intent: Squat & Bench for reps.

    First workout on my new set up, after 8 days off in Vegas! Also began my summer gig this day, as a TA at a camp for kids with special needs. It was a super long day, out in the sun, swimming, and in general just a lot more active than I normally would be during the week days. I've got a lot of gratitude for this if my mind is right, so the fact that this workout would be rough doesn't matter

    Was going in to do 3 x 8 but switched to 4 x 6 once I got going. All squatting is low bar now.


    Squat
    290 x 6 *4

    Bench
    200 x 6 *4

    Pendlay Row
    135 x 12 *3

    Barbell Curl
    45 x 12 *3

    Eventually going to increase volume on arms to match around what I was at before vacation. Speaking of which, here's some pics from Vegas to kick off the first post M&M World!

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  6. #6
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    What is that food pic? lol

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  7. #7
    Doozy IK9's Avatar
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    Innnnnnnn a
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  8. #8
    Registered User phillysteak's Avatar
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    JP & Inna in the house!

    It was a candy apple coated in Reese's pieces. What those poker dudes call "the nuts"
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  9. #9
    Prep Coach NaturalPursuit's Avatar
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  10. #10
    Registered User jaredmus's Avatar
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    New thread epic lifts and food pics on the horizon I see. I'll be following

    Also Got a promo running if interested
    http://forum.bodybuilding.com/showth...post1375665913
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  11. #11
    Registered User phillysteak's Avatar
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    All the boys piling in here, sweet!

    I will definitely check out that link dude. Gonna try to keep this thing packed with fun life pics in addition to the training notes, with of course a sprinkle of noms.
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  12. #12
    Registered User phillysteak's Avatar
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    6-7-15

    Intent: Light Bench & Light Deadlift

    2nd workout in. My quads feel like someone pounded them with a hammer after being on vacation and getting back in there lol. But got this one in with my brothers who are deloading for a meet this weekend.

    Really worked on getting tight before each individual rep on bench. Also working on a set up for multiple rep deadlifting, basically staying connected to the bar at the hands but resetting and going through cues to get into a better position for each.

    Also using seated DB press for shoulder work in place of OHP. Haven't used these in probably over a year and a half, so cool getting back to em.

    Bench
    215 x 3 *4

    Deadlift
    350 x 3 *4

    Seated DB Press
    50s x 12, 10
    45s x 10

    Rope Pushdowns Albany Strength
    70 x 12, 11,9

    Keeping the trend going, this being "back from vacation week": my favorite show from 2 trips so far & some tasty eats before hand

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  13. #13
    Banned The Solution's Avatar
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  14. #14
    Registered User phillysteak's Avatar
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    ^^haha my new jam this year it seems
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  15. #15
    Registered User phillysteak's Avatar
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    6-9-15
    Intent: Light Squat, Heavy Bench & Deadlift

    Was working today on finding a grip for squat that I could stay the tightest in. I'm liking a little bit closer, so sticking with that. Also reset each bench rep which probably made em a little harder, but I actually felt like I was benching with better technique on each rep rather than just banging em out.

    Deadlift, I'm working on getting set up in a way to pull the fastest and safest. The video isn't very pretty. I used to just go go go and keep pulling but I was losing tightness and form would break quickly. I posted on IG, Bryce suggested getting a little closer to the bar so going to give that a go and reassess.

    I used to also only really work on technique things on speed days and then just try to get the heavier days done, but moving toward making an effort to think about these cues no matter what the load.

    Squat
    310 x 3 *4.

    Bench
    220 x 5 *3

    Deadlift
    360 x 5 *3


    Hammer Curl
    33's x 12 *3
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  16. #16
    Doozy IK9's Avatar
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    310 squat is light he said

    Killing it!
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  17. #17
    Banned The Solution's Avatar
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    DL Video dont load.
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  18. #18
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Well you know I'm always in for the nuts!. Wait wut...seriously though that look so good.

    One bench tip I could give that helped me a ton, make sure your legs are tight and driving into the ground well before you press, the entire lift your legs should be tight and building tension like a spring!!

    We need to get a workout in together. Lets sext and figure out a date!
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  19. #19
    Self proclaimed sorcerer Bnizzle163's Avatar
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  20. #20
    Registered User phillysteak's Avatar
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    Originally Posted by jpfaherty View Post
    Well you know I'm always in for the nuts!. Wait wut...seriously though that look so good.

    One bench tip I could give that helped me a ton, make sure your legs are tight and driving into the ground well before you press, the entire lift your legs should be tight and building tension like a spring!!

    We need to get a workout in together. Lets sext and figure out a date!
    I'm going to work on that leg drive as you said throughout the lift. Thanks man.

    I get two weeks off at the end of August, we'll set something up!
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  21. #21
    Registered User phillysteak's Avatar
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    Dudes can you multi quote from a phone?

    Bob thanks I'll have to check that videos settings. And Billy and Inna, the heavier sets yesterday actually weren't much more poundage than this just more reps...and didn't go so hot!

    Also I'm just referring to days as light/heavy instead of calling them "speed" days--seems I should always try to move the weight with as much explosiveness as possible...so theyre all "speed" days. But doesn't really matter
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  22. #22
    Registered User jaredmus's Avatar
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    beasting it in this new log
    Trying to improve day in and day out.

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  23. #23
    Registered User phillysteak's Avatar
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    Originally Posted by jaredmus View Post
    beasting it in this new log
    Glad to have you bro
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  24. #24
    Registered User phillysteak's Avatar
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    6-10-15
    Intent: Heavy Squat, Bench for Reps

    Just keeping it real in here, squats were rough. Going for 3 x 5 and was just feeling pretty beat up from yesterday. Should have came into this week a bit lighter but was so excited coming back from vacation. Lesson learned. Hanging at the USAPL meet all day tomorrow so no training and gonna get some sleep and rest up!

    Squat
    320 x 4,4,3

    Bench
    205 x 7,7,6

    Lat Pulldown
    Saving these for next week. Decided rather than being stubborn as I've already been I'd listen a little and wait on em.

    Bulgarian SS
    Just did some with body weight to start learning the movement.

    Kicked it with my brothers and our boy Eric at a USAPL meet today. Our youngest, Jordan is a swimmer who's been lifting with Tom in his offseason a the last couple of years. I think he went around 319/226/479 and like 1,025 on the day, 9/9! He says he might get into it after he graduates. Eric got a qualifying total for nationals. Tom had a little hamstring mishap and didn't finish the meet. Did grab a 402 bench though.
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  25. #25
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Did Tom legit tear his hamstring or strain it?
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  26. #26
    Doozy IK9's Avatar
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    Originally Posted by phillysteak View Post
    Dudes can you multi quote from a phone?

    Bob thanks I'll have to check that videos settings. And Billy and Inna, the heavier sets yesterday actually weren't much more poundage than this just more reps...and didn't go so hot!

    Also I'm just referring to days as light/heavy instead of calling them "speed" days--seems I should always try to move the weight with as much explosiveness as possible...so theyre all "speed" days. But doesn't really matter
    I use my iPhone to multi quote but you have to use the desktop version of bb.com on your fone. It's actually kinda annoying
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  27. #27
    Registered User phillysteak's Avatar
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    He thinks just a strain. Was an easy weight but said as soon as he began he felt it.
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  28. #28
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    Man... nothing better than meeting up with some legit dudes for a good time
    Soak up the moment.
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  29. #29
    Registered User phillysteak's Avatar
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    6-12-15

    Camp is definitely having me feeling the squats. Bench and DL just kinda feel like yea, went on vacation for a week but everything feels heavy on squat it seems. Just going to adjust some loads as needed until strength returns. Might not even be that bad.

    Squat
    320 x 2 *4

    Bench
    220 x 2 *5

    Pendlay Row
    150 x 10 *3

    Barbell Curl
    55 x 10 *3

    Deli & sports book at MGM. Got a comped lunch and that $10 cup was refillable all week so the diet cokes were flowing...never have bet sports so got some super bowl picks in for kicks.
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  30. #30
    Registered User phillysteak's Avatar
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    Originally Posted by The Solution View Post
    Man... nothing better than meeting up with some legit dudes for a good time
    Soak up the moment.
    Amen. My parents came by also for the morning since the meet was only 30 min away. Along with Tom's daughter who I got to occupy for a bit
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