Dave's powerlifting journal

[mirroroferised]

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.

[raynerd]

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!

[Jtbny]

INb4 back from greener pastures

[TnTNZ]

Quoting rage, powerlifting meet, 1000lb target. You got my attention! Subbed

[fittofattofit]

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

[PtReyesGreg]

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.

[RT1957]

Good to see you posting here again Dave....Good luck on getting 1000....

[Plateauplower]

If you listen to best of rage against the machine playlist on Amazon prime music it will add 20lbs to all of your lifts . I pretty much listen to that or system of the down. Sounds like a good plan building into the meet. Fresh off a cardio bunny in Cuba program you should be primed for gainz.

[mirroroferised]

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!!


*************************

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!

I know right!!

INb4 back from greener pastures

lol

I'm not leaving IS either but missed some of the guys here too! Copy paste easy peasy I think

Quoting rage, powerlifting meet, 1000lb target. You got my attention! Subbed

Thanks man

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

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.

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.

Thanks Greg

Good to see you posting here again Dave....Good luck on getting 1000....

thanks Ron

If you listen to best of rage against the machine playlist on Amazon prime music it will add 20lbs to all of your lifts . I pretty much listen to that or system of the down. Sounds like a good plan building into the meet. Fresh off a cardio bunny in Cuba program you should be primed for gainz.

Haven't listened to System in quite some time. Good call!!

[pastorgbc]

Nice to see you back, buddy.

You sound like a Zen master: the quest for the quiet squat!

Ray

[Bo_Flecks]

Had to come in just for the journal title alone...

[TM79]

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!

[mirroroferised]

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

[Jtbny]

Jeez fist day back under the bar and you're trying to break yourself. Time for a nice groin massage

[mirroroferised]

Jeez fist day back under the bar and you're trying to break yourself. Time for a nice groin massage

Yeah I ran that by my live in masseuse and it didn't go in my favour lol

[raynerd]

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.

[MooseTequila]

He'sbaaaaccckkkk! Lol# the title...nice!
You know what to do and what not to do Dave... So go get it!

[fittofattofit]

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

[mirroroferised]

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.

[fittofattofit]

Looked easy this time and that was a nice long pause on the last rep

[TM79]

Nice job today! Strong sets on bench and the rest of the work looked plenty challenging.

[mirroroferised]

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.

[RT1957]

Those reps looked strong Dave...good work.....

[fittofattofit]

After the wobble in the 1st set you seemed to settle and get deeper: I thought all those reps in the last set looked to depth and your form looked strong. Really nice on volume on those deads to finish

[raynerd]

Settled in nicely as you got warmed up Davey. Last set looked good and nicey work on the volume deads!

[mirroroferised]

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 +40

[TM79]

Nice job on the squats and bench. Looking strong and glad to hear that the groin is feeling better.

[raynerd]

Beauty uppet action Dave, on to week 2! Wouldn't worry about losing anything on bench. First week is a big volume shock and wouldn't use it as any kind of strength indicator!

[EjnarKolinkar]

Sub'd, good work Dave! Smooth benching.

[fittofattofit]

What makes you think you are losing on the bench? Your last two bench days were 180 x 6 and this was a very solid 190 x 9 .... puts you at a 245 single on my 1RM calculator