Ok I probably still won't find the time to post much which is one of the things that drove me out in the first place. I've been here for a few years now and it was tough not getting into many journals any more. But I'm getting down to crunch time for my first meet (13 weeks or so to go) and figured I'd log it here too in case anybody was interested.
Starting back on Candito today for 5 weeks at a reasonable weight progression which will end with some good rep pr's on the final week...will deload for 2 and then back for another round of Candito along with John, Shawn and Andrew leading into the meet with a hard push into new territory (at least I assume that's still their plan, I'm very out of the loop lately). After the meet I'll most likely hop back onto 531 and stick with that for a good long while. Or not. Who the hell knows lol I've given up on caring. Whatever happens, happens
Anyway meet time is fast approaching and I'm holding onto my hopes of breaking 1000 on the platform and probably still will despite my absolute best efforts to sabotage myself lately with half-assed workouts, extra days off far too often and a whole whack of other excuses. Time to buckle down but more importantly, make lifting fun again.
Candito
Uppet #1
(squatting in the morning)
Bench
115 x 10
155 x 10
175 x 8
180 x 6 rpe 9 and was more difficult than it needed to be. A pause probably would've stayed on the safeties tonight.
https://www.youtube.com/watch?v=GfqGTGYuPDc
DB Rows
70s x 10
70s x 10
70s x 8
70s x 6
Lateral DB Raises
12 x 15s
12 x 15s
10 x 15s
8 x 15s
Lat Pulldowns
12 x +90
12 x +90
10 x +90
10 x +90
EZ Bar Fat Grip Curls
12x+50
12x+50
12x+50
Rope Tricep Pushdowns
12 x +40
12 x +40
12 x +40
I just got back from a week in Cuba where I turned myself into a cardio bunny. That workout today was tough but felt good to get moving again. Starting to feel that desire again to train.
|
Thread: Dave's powerlifting journal
-
01-23-2017, 06:22 PM #1
Dave's powerlifting journal
365 255 480 in April! ...2019
☻/
/▌
/ \ sm2sm crew (---Squat Moar to Squat Moar---)
-
01-23-2017, 06:31 PM #2
Rage against the programs
Guess I am IN!
Nice start, yes my plan at least is still JC leading into the meet, won't be changing it, can't let you have all the um...fun
Edit: 13 weeks!!! Damn that sounds so close when you say that!Last edited by raynerd; 01-23-2017 at 06:36 PM.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
-
01-23-2017, 06:55 PM #3
-
01-23-2017, 07:00 PM #4
-
-
01-23-2017, 08:23 PM #5
It's great to see you posting again Dave and I'm looking forward to following all 4 of you heading into the meet. Benching is looking very solid so you've got a good ground to build on. You know you've got a deadlift in the 4s and a squat in the 3s so I'm willing you yo hit that 1000lb goal
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
01-23-2017, 09:07 PM #6
Welcome back Dave. I'll definitely follow along on the final stages of your journey to get ready for your meet in April. Keep on keeping on and you'll kick some ass for sure. Sounds like a good plan for this last stretch.
If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
-
01-23-2017, 09:32 PM #7
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
Good to see you posting here again Dave....Good luck on getting 1000....
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
01-24-2017, 01:52 AM #8
-
-
01-24-2017, 02:51 AM #9
So off to a stellar start. My wife and I have to sleep in the basement while my dad is staying with us and our room is right next to the gym. Started setting up my squeaky rack for squats when I discovered that was waking her up. Figured I could deadlift a bit quieter. Got my sets done but midway through the last set I once again discovered that this was walking her up lol soooo squat tonight, deads at least done.
Dad goes home tomorrow so normality will follow.
So far today 2 sets of 6 with 330 lbs!!
*************************
I know right!!
lol
I'm not leaving IS either but missed some of the guys here too! Copy paste easy peasy I think
Thanks man
I hope so Andrew. Currently not far enough into the 3s and 4s to crack it yet but I've got a very good shot at it I think.
Thanks Greg
thanks Ron
Haven't listened to System in quite some time. Good call!!365 255 480 in April! ...2019
☻/
/▌
/ \ sm2sm crew (---Squat Moar to Squat Moar---)
-
01-24-2017, 05:31 AM #10
Nice to see you back, buddy.
You sound like a Zen master: the quest for the quiet squat!
RayBeware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
-
01-24-2017, 01:12 PM #11
-
01-24-2017, 05:00 PM #12
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
He's back! Glad to see you again man. Excited to see your progress working up to the meet. Good job on the workout yesterday!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
-
-
01-25-2017, 03:40 AM #13
Thanks guys.
Squats were tough and got a bit of groin strain on set 3 so called it there. I probably didn't warm up enough. Weights are manageable right now. Heavy since I've had some time off but doable. I won't change anything and will just carry on to my next squat day of 4 sets of 8 and keep building on it.
Deads
330x6
330x6
Squats
240x6 vid couple reps could use some extra depth for sure.
240x6
240x2 - called it. Nearly dumped the bar at the bottom.
http://www.youtube.com/watch?v=eNKhTY20hu8
365 255 480 in April! ...2019
☻/
/▌
/ \ sm2sm crew (---Squat Moar to Squat Moar---)
-
01-25-2017, 04:59 AM #14
-
01-25-2017, 05:14 AM #15
-
01-25-2017, 05:59 AM #16
Got in a good couple sets anyway Dave, you were probably tightening up already from the deads. I get weird pulls in some pretty strange spots after a bit of time off from squats as well. Never notice these things when you are squatting a couple times a week, but once you take even a week off...you realize how much muscle activation you actually get from da skwaaats.
Good plan, shake it off, move on.☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
-
-
01-25-2017, 07:45 AM #17
-
01-25-2017, 04:18 PM #18
That was some heavy deadlifting to start with Dave so I'm sure you were a bit tight going into the squats. Squat form looked good though despite some reps being a little high, so I don't think it will take long to find your depth. Solid weight on the squat bar as well
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
01-26-2017, 01:51 AM #19
Candito
Upper #2
Bench
115 x 10
155 x 10
175 x 8
180 x 6 rpe 7 - these were much, much easier today.
http://www.youtube.com/watch?v=xyQlRj3x5UQ
BB Rows
115 x 10
155 x 10
Tried to superset these with bench which proved to be a giant pain in the ass taking them off the hooks when the weight got heavier. Short guy problems Might go back to cable rows. I was enjoying those awhile back.
Lateral DB Raises
12 x 15s
12 x 15s
10 x 15s
8 x 15s
Lat Pulldowns
12 x +90
12 x +90
10 x +90
8 x +110
EZ Bar Fat Grip Curls
12 x +50
12 x +50
Rope Tricep Pushdowns
12 x +40
12 x +40
Overall much better and very quick session this morning before work.365 255 480 in April! ...2019
☻/
/▌
/ \ sm2sm crew (---Squat Moar to Squat Moar---)
-
01-26-2017, 01:55 AM #20
-
-
01-26-2017, 05:57 AM #21
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Nice job today! Strong sets on bench and the rest of the work looked plenty challenging.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
-
01-28-2017, 07:57 AM #22
A day behind the schedule but what else is new.
Groin not feeling too bad. Lots of walking with the hip circle, air squats with the hip circle and russian baby makers. Took my time this morning and did a lot of those russian baby makers between sets as well. Was still feeling a bit tight after set 1 but it started feeling better as I went along.
Squats
210 x 8 - vid (tentative, high on a good few)
210 x 8
210 x 8
210 x 8 - vid (seemed a fair bit better)
I'm thinking I need to start expanding my actual squatting warmups a bit.
http://www.youtube.com/watch?v=pP_RrtqONaQ
Felt like I was going to fall backwards on rep 2. Probably from stopping short on the rep and starting back up.
http://www.youtube.com/watch?v=3Q6OCQ5MSFs
Deads
290 x 8
290 x 8
Might do bench tonight if I'm feeling up to it. Really took my time this morning since I had it and it feeling great right now. Definitely getting back in the zone.365 255 480 in April! ...2019
☻/
/▌
/ \ sm2sm crew (---Squat Moar to Squat Moar---)
-
01-28-2017, 08:06 AM #23
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
Those reps looked strong Dave...good work.....
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
01-28-2017, 03:59 PM #24
-
-
01-28-2017, 05:07 PM #25
-
01-29-2017, 11:33 AM #26
Decent session today. Might be losing a touch on bench lately.
Bench
190xMR - Got 9 - vid
http://www.youtube.com/watch?v=hPz4pFWpvG8
Cable Rows (Plate weight)
12 x +90
10 x +90
8 x +110
6 x +150
DB Lateral Raise
12 x 15s
12 x 15s
12 x 15s
12 x 15s
Lat Pulldowns
12 x +90
12 x +90
10 x +110
8 x +110
DB Hammer Curls
12 x 30s
12 x 30s
12 x 30s
Rope Tricep Pressdowns
12 x +40
12 x +40
12 x +40365 255 480 in April! ...2019
☻/
/▌
/ \ sm2sm crew (---Squat Moar to Squat Moar---)
-
01-29-2017, 01:34 PM #27
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Nice job on the squats and bench. Looking strong and glad to hear that the groin is feeling better.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
-
01-29-2017, 05:10 PM #28
-
-
01-29-2017, 05:50 PM #29
-
01-29-2017, 05:52 PM #30
Bookmarks