Getting Strong(ish)

[tara19]

Hey Guys

It's been a while, but I'm back logging in this section.
I've been stagnant for a while with progress so thought starting to log might perk up the motivation again.

Goals
- I've picked up powerlifting and am looking to compete eventually once I can actually lift something heavy.
Bench - 65kg
Squat - 110kg
Deadlift - 135kg

Current 1RM
Bench - 55kg
Squat - 95kg
Deadlift - 110kg

Nutrition
- Hanging out in the magical maintenance world, just maintaining body weight and focusing on the lifts.
~1850 calories 110P/65F leftover whatever I feel like.

Program
-I'm currently running a 8 week mock "prep" for a comp programmed for me by a local powerlifting gym.

Physique Currently
A potato.

[tara19]

Workout
Weight/Reps/Sets

Bench
30kg x 8 x 1
35kg x 7 x 1
43kg x 6 x 4

Flat DB Bench
25kg x 12 x1

Ez Bar Curl
9kg x 10 x 2

Ex Skullcrusher
9kg x 10 x 2

20 minutes treadmill

- It's only week 2 so it's still relatively light, only working at 60% of my max at the moment.
- Started lifting using a belt, it's odd.

Nutrition
1,725 136C 89F 98P 24Fibre
- Too much fat, not enough protein.

[themonkay]

Best of luck on doing a meet. Your lifts are already really good.

[tara19]

Best of luck on doing a meet. Your lifts are already really good.

Thank you
I'm aiming for the end of this year/beginning of next.

[tara19]

Workout
Weight/Reps/Sets

Squats
45kg x 5 x 1
52kg x 4 x 1
55kg x 3 x 1
60kg x 3 x 1
63kg x 2 x 1
67kg x 1 x 1

Back Extension
15 x 3

SLDL
45kg x 8 x 3

Clean & Jerk
30kg x 1 x 10

20 Minutes spin bike
Foam rolling/ab work

- Squats are still light, felt really good today. You can possibly guess where I hold the bar haha. A bit of bruising happened today!



Nutrition
1,738 200C 67F 98P 36Fibre
Heres a photo of dinner!
110g pork loin, 150g of peas, 500g butternut squash.

[levijay]

Subbed

gl!

[tara19]

Workout
Weight/Reps/Sets

CP Incline Bench
20kg x 8 x 1
30kg x 7 x 1
38kg x 6 x 4

Military Press
20kg x 8 x 2

Lateral Raises
12kg x 15 x 3

Kettlebell Swings
20 Minutes incline walking
Foam rolling/ab work

- Shoulders were feeling the burn after incline bench. This program is the only time I've ever used IB, it's going okay so far
- Working a lot on mobility, I'm about 5cm off from the splits!

Nutrition
1,766Calories
162C 69F 124P 28F
Cooked up a delicious stew for dinner including beef, potato, parsnip, shallots, onion and peas. Was delicious!

Subbed

gl!

Thank you.

[tara19]

Workout
Weight/Reps/Sets

Off day
Body is a bit aching today
Stretching + Rolling!

Nutrition
1,821
148C 73F 147P 20Fibre
Leftover stew on toast. Yum!

[KowboysUp]

Good to see you back posting, I used to follow your thread in the fat-loss journal section a bit.

Looks like we've got similar goals and are at similar places with diet! I too am focused on upping my bench, dead, and squat numbers, thinking about competing in the next 6 months to a year, and for now staying around maintenance at 2800-3200 kcal/day (reversing after the long cut, will eventually get into a small surplus).

Good luck, I'll be rooting for you and following along!

[Gxp23]

Oh, you are back!

[InItForFitness]

Oh, Snap!

Welcome back.
Booty AVI is approved.

Will follow.

[tara19]

Good to see you back posting, I used to follow your thread in the fat-loss journal section a bit.

Looks like we've got similar goals and are at similar places with diet! I too am focused on upping my bench, dead, and squat numbers, thinking about competing in the next 6 months to a year, and for now staying around maintenance at 2800-3200 kcal/day (reversing after the long cut, will eventually get into a small surplus).

Good luck, I'll be rooting for you and following along!

Thank you!
I thought since my goals changed I needed a new section, fresh start.


Oh that's awesome, are you logging? Would love to follow along!

Oh, you are back!

I am back, keeping the log low key though shhhhh

Oh, Snap!

Welcome back.
Booty AVI is approved.

Will follow.

Good to see you too, it's been a while!
Subbed to your log as well. Love the ink upgrade!

[tara19]

Workout
Weight/Reps/Sets

Deadlifts
60kg x 8 x 1
80kg x 5 x 1
100kg x 1 x 2
110kg x 1 x 2 - failed

Wide Grip Pull Ups (With Band)
3x5

Bent Over Rows
30kg x 10 x 2

Foam rolling/ab work

- So my headphones died (worst thing ever), I forgot my chalk and double dosed on caffeine so was sweating profusely the bar was coming up but just slipped. /sigh/
- Yesterday was a crappy workout but it happens!

Nutrition
2,136 Calories
174C 88F 168P 31Fibre
Little bit higher than intended on the calories, I picked a lot yesterday and for some reason it makes me hungrier. I like to stick to 3 decent meals.

[InItForFitness]

Das some low volume..Just easing back into it?


Sounds like a terrible day. I can't train without headphones, I'd honestly drive the 15 miles home and grab them or stop at the dollar store and buy a new pair.

Dat nutrition though. Almost eating as much as me these days!


IG videos looking solid. You're as 10/10 as ever!

[tara19]

Das some low volume..Just easing back into it?


Sounds like a terrible day. I can't train without headphones, I'd honestly drive the 15 miles home and grab them or stop at the dollar store and buy a new pair.

Dat nutrition though. Almost eating as much as me these days!

IG videos looking solid. You're as 10/10 as ever!

Yeah the volume is low, but I want to commit to the "mock prep" program for at least 8 weeks.
It's only 2/8 weeks so I expect it to get harder.

/forever hungry/

[InItForFitness]

Yeah the volume is low, but I want to commit to the "mock prep" program for at least 8 weeks.
It's only 2/8 weeks so I expect it to get harder.

/forever hungry/

Will you actually be competing at the end of this, or is it simply a mock peaking cycle?

[themonkay]

i've definitely been guilty of buying some cheap headphones at the gym the few times i've forgotten mine lol.

[InItForFitness]

i've definitely been guilty of buying some cheap headphones at the gym the few times i've forgotten mine lol.

I feel like I do this once/week and everytime I buy the new pair I tell myself, 'Alright leave this pair in the bag and now you have a pair here and at home too!'

..and everytime I take them off I stick them in my shorts pocket instead of my gym bag and end up taking them home and forgetting them next time.
I probably have a collection of 20+ sets of ear buds lol

[tara19]

Will you actually be competing at the end of this, or is it simply a mock peaking cycle?

Just a mock peaking cycle to see where I'm at.
Ideally if I can hit my goal lifts by the next cycle I should be at a good place to compete in my area.

i've definitely been guilty of buying some cheap headphones at the gym the few times i've forgotten mine lol.

Haha it makes my whole session go better!
I've actually been thinking about upgrading to over the ear headphones!

[EmperorRyker]

Hah, I had a friend or acquaintance at the gym who said he doesn't listen to music, because he doesn't want to get used to it and then be all messed up without it. One of the strongest guys I've known, too.

[tara19]

Workout
Weight/Reps/Sets

Bench
35kg x 8 x 1
38kg x 7 x 1
45kg x 6 x 4

Flat DB Bench
25kg x 12 x 1

Ez Bar Curls
9kg x 12 x 3

Tricep Push Downs
27kg x 12 x 3

- Had a good session, felt strong

Nutrition
1,778Calories
129C 67F 115P
Worked in a glass of wine to my calories !

[tara19]

Workout
Weight/Reps/Sets

Off day today!

-Was a bit annoyed my easy 5 hour shift at work turned into 11 hours, which stuffed my training up because my gyms only open 8-5pm on the weekends

Nutrition
1,736Calories
86C 71F 164P 12Fibre
- Was a bit low on the carbs/fibre today! (Wine>CHO)

[tara19]

Workout
Weight/Reps/Sets

Squats
48kg x 5 x 1
55kg x 4 x 1
60kg x 3 x 1
70kg x 3 x 1
80kg x 3 x 1
90kg x 2 x 1
95kg x 1 x 1

Back Extension
15 x 3

SLDL
40kg x 8 x 3

Ab work + Stretching

- Everything just went well today!

Screenshot from my video.
I need to work on keeping my elbows/back in tighter on the way up.
Check out those traps


Nutrition
1,776Calories
140C 87F 123P

[themonkay]

Lol, i love the background glow. Good job!

[tara19]

Lol, i love the background glow. Good job!

The light is positioned to hide my lovely facials haha.

[tara19]

Workout
Weight/Reps/Sets

CP Incline Bench
20kg x 8 x 1
30kg x 7 x 1
38kg x 6 x 3
40kg x 5 x 1

Military Press
20kg x 8 x 2

Lateral Raises
12kg x 15 x 3

Shrugs
20kg x 8 x 2

20 Minutes incline walking
Foam rolling/ab work

- Was supposed to be 40kg x 6 x 4 but It just wasn't going to happen.

Nutrition
Didn't track today, had dinner at my mums.
~2500

[InItForFitness]

Just a mock peaking cycle to see where I'm at.
Ideally if I can hit my goal lifts by the next cycle I should be at a good place to compete in my area.

Interesting...I'd never really recommend running a peaking cycle without intention of actually competing. Seems like a waste of strength development potential :/

After this cycle than I'm assuming you'll be running a full off-season followed by another peak into an actual meet?

The light is positioned to hide my lovely facials haha.

This is why 99.99% of my posts are jaw-line and below...and now mostly neck and below since I had to shave the beard.

[tara19]

Interesting...I'd never really recommend running a peaking cycle without intention of actually competing. Seems like a waste of strength development potential :/

After this cycle than I'm assuming you'll be running a full off-season followed by another peak into an actual meet?

This is why 99.99% of my posts are jaw-line and below...and now mostly neck and below since I had to shave the beard.

It's just to gauge where I'm at. Truthfully I'm thinking of canning it. It's week 4 and I don't feel it's benefitting me much :/
I tend to go bright red haha :P


@everyone - Any recommendations on a decent powerlifting program?

[InItForFitness]

It's just to gauge where I'm at. Truthfully I'm thinking of canning it.

Honestly, I think this is the best route. It's just a waste of time to peak without a real purpose of competing.

Better off simply taking old maxes and adding roughly 2.5-5% to them and using them as baselines for a proper off-season cycle. Then you can just adjust numbers a bit as you go if you feel it's too heavy and you find yourself missing sets/reps, or if the opposite and you need extra weight/volume.

@everyone - Any recommendations on a decent powerlifting program?

I'm always looking to get some experience/develop my coaching & programming abilities. I'd be happy to work with you on a custom program!




...also, there are plenty out there that could also be followed.

PowerliftingToWin has a bunch of programs loaded onto the site you could look into and if you have questions about specific ones I'd be happy to answer them as best as I can.

[tara19]

I'm just confused.
/sigh/