My strength training log- road to powerlifting

[orion792]

I started lifting july 2014 (2 years and 7 months ago) but have effectively trained for about a year and a half. I started training under candito's 6 week program in november the 7th of 2016. Today I started my fourth cycle of the program.
My maxes,since running c6w,have evolved like this:
squat:130->134->141->145
bench:102->106->104->105
deadlift:160->168->175->180

I plan on competing maybe later this year. Haven't stepped on a scale for a few days,but I weigh around 93kg. I am 24 years old, 187cm tall.

6/3/17
c4w1d1

Squat (belt):
6x115kgx4 always high bar unless stated otherwise
deadlift (belt):
6x145kg always conventional
5x145kg
calf raise:
30x92kg
25x92kg
Felt like crap. Got some knee sleeves,but knee pain is still present...icing my knees a lot lately.

[orion792]

7.3.17
c4w1d2

bp:
6x82kg bench didn't feel too good. Was thinking about failing midset during the second and third sets...
8x80kg
10x70kg
10x52kg
db row:
6x39kg
8x35kg
10x30kg

+ scapular region work
pretty much no accesories today,I can already feel the doms coming.

[orion792]

9.3.17
c4w1d3

bp:
6x82kg
8x80kg
10x70kg
10x52kg
db row:
6x38kg
8x34kg
10x30kgx2
ohp:
10x30kg starting to ohp again.
10x35kg
8x40kg
db curl:
12x12kgx3

+scapular region work
bench felt a lot better this time.

[orion792]

10.3.17
c4w1d4

Squat (belt):
8x100kgx4
deadlift (belt):
8x125kgx2

probably the easiest workout of the whole cycle

[orion792]

11.3.17
c4w1d5

bp:
6x85kg
db row:
6x38kg
8x34kg
10x31kg
ohp:
8x40kg
10x35kg
10x35kg
bb curl:
12x25kg
12x25kg
15x25kg

[orion792]

13.3.17
c4w2d1

Squat (belt):
11x115kg +10kg on 11rm miscounted,it was max reps (10). squatted a bit high today.
3x117kgx5 1 minute rest in between sets
rdl:
8x102kg
8x107kgx2

[orion792]

14.3.17
c4w2d2

bp:
5x87kg
4x87kg
8x82kg Last 2 sets sinked the bar a bit on the chest,felt a lot better than touching slightly and pressing. Will keep trying this technique.
10x75kg
db row:
8x35kgx2
10x31kg
ohp:
6x48kg
8x43kg
10x38kg

[orion792]

16.3.17
c4w2d3

Squat (belt):
10x118kg +6kg on 10rm
3x115kgx10 1-1.5 minutes of rest between sets
rdl:
8x107kgx3

The depth on my squats today was better than last session's,but it still needs some work/focus. Also placed the bar about 3-5cm lower on my back (still pretty "high bar") and I felt way more balanced.
Squats felt great overall.

[orion792]

17.3.17
c4w2d4

bp:
6x87kg
8x82kg
10x75kg

+ scapular exercises

no accesories,bench felt pretty slow. Hoping I can recover for sunday's bench amrap

[orion792]

19.3.17
c4w2d5
bp:
8x82kg (mr) good set
ohp:
6x48kg
8x43kg
10x38kg
bb curl:
12x25kgx2
8x30kg

[orion792]

20.3.17
c4w3d1
Squat (belt):
5x125kg
4x125kgx2
deadlift (belt):
4x155kgx2

first time training at a commercial gym. Didn't perform as I would have liked

[orion792]

22.3.17
c4w3d2

bp:
5x90kgx3
db row:
6x90lbsx3
ohp:
6x50kgx3
ng pull up:
6xbw
6x10kg
5x10kg
db curl:
12x35lbs
8x35lbs

Good session,good reps on the bench

[orion792]

24.3.17
c4w3d3

Squat (belt):
5x127.5kg +1.5kg on 5rm
1x120kg
rdl:
8x110kgx2
Front squat:
3x70kg
3x80kgx2 Did these for fun, was thinking about doing leg press as quad accesory but the machine is way too light
Hamstring curl machine
stackx10
stackx15 this machine is too light aswell...whatever

good session.

[orion792]

25.3.17
c4w3d4

bp:
4x92.5kgx3
db row:
6x90lbsx3
ohp:
6x50kgx3
ng pull up:
6x10kgx3
db curl:
10x30lbsx2
10x25lbs
db bench:15x60lbs just for fun

good session. technique on bench feeling pretty good,no misgrooves.

[orion792]

weighed myself today in the afternoon:92kg.

[j0hn117]

Nice log. If you can stay healthy there's big gains ahead in the next few months! Subbed

[orion792]

Nice log. If you can stay healthy there's big gains ahead in the next few months! Subbed

Thanks man. Trying to take care of my body for sure!

27.3.17
c4w4d1

Squat (belt):
3x127.5kg
3x130kg
3x132.5kg
rdl:
6x120kgx2
Front squat:
3x85kgx2
3x90kg
Hamstring curl machine
12xstack x3

squats were pretty hard this session

[orion792]

28.3.17
c4w4d2

bp:
3x95kg had 1 more easily,maybe 2 more. bench finally looking like I can break a pr on week 5!
3x90kg
3x87.5kg
3x85kg added set
db row:
6x90lbs
8x80lbs
ohp:
6x55kg nice new pr
6x52.5kg
6x50kg
ng pull up:
5x15kg
6x10kg
10xbw
db curl:
10x35lbsx2
8x30lbs drop set 10x20lbs
lateral raise:
12x15lbsx2
12x15lbs drop set 8x10lbs

+ face pulls
+1 set of push ups: 20x10kg
today's morning weight was 92.8kg
bench felt pretty good today

[orion792]

30.3.17
c4w4d3

Squat (belt):
3x132.5kg +0.5kg on 3rm (lol)
2x137.5kg +2.5kg on 2rm
deadlift (belt):
3x160kg
2x165kg
Hamstring curl machine
8x68 (kg?lbs?) x3
Leg press:
8x165 (kg?lbs?) x3 will not put kgs or lbs on these because I don't know what unit are those machines,and tbh I don't care
Calf raise on Leg press:
20x85
17x95

squats felt hard af. nervous about my upcoming 3 plate set on week 5,been visualizing it a lot these past days.
also went a few kgs lighter on deadlifts,trying to keep a straighter upper back

[orion792]

31.3.17
c4w4d4

bp:
2x100kg
2x95kg failed the 3rd,misgrooved a bit
3x92.5kg
db row:
6x90lbs
8x80lbs
10x70lbs
ohp:
4x60kg
5x55kg not sure if I did 6 on this one...
8x50kg
ng pull up:
5x15kg
6x10kg
db curl:
10x35lbs
9x35lbs
12x25lbs drop set 12x20lbs
lateral raise:
12x15lbs drop set 8x20lbs
10x20lbs drop set 8x15lbs
face pull:
12x13.75
12x16.25x2
12x18.75x2

overall great session,ohp specially feeling great. I used to train it seated and got up to 5x70kg. Have never really trained it standing,so pretty much all these sets are prs. I'd love to get a bw ohp on the short/mid term.
Also getting some bb accesories in,since I train at a gym now its so easy to just grab some dumbbells instead of arming/disarming the only pair that I had.

[orion792]

3.3.17
c4w5d1

Squat (belt):
141.5kg fail
140kg fail
deadlift (belt):
4x122.5kg
4x125kg
2x130kg

squats went terrible. last warm up at 135kg felt heavy. Attempted 141.5kg first,couldn't get it up. Tried 140kg next,same. First time ever failing a squat,and I fail twice. Not sure what to do now...may try this again on friday before the heavy set of deadlifts...I'd hate to see my squat not go up after a cycle of hard work...
or should I actually try a max on week 6?even though I couldn't even get 1 rep?
I'm not sure if I was just scared of the 3 plates. Didn't feel heavy on my back. oh well.

[Fattgott]

Are you gaining weight?

[orion792]

Are you gaining weight?

tbh I don't track my weight gain or calories that much. I just track my protein and try to get a lot of carbs and fats. I guess I should probably start eating more and tracking with a bit more care

[orion792]

5.4.17

bp:
2x102.5kg
ohp:
3x60kg
3x62.5kg
2x65kg
10x50kg +2 reps with 50kg
ng pull up:
3x10kg
3x15kg
3x20kg
3x25kg my chin up 3rm is 12.5kg, so a nice pr
db curl:
10x30lbsx3

+lateral raises and face pulls
some more nice pr's on pull ups and ohp
again,failed to get 3 reps on bench. still a 0.5kg on my 2rm...
I think I will do the tsa 9 week program,it looks interesting.I've ran c6w for 24 weeks now and I want to give the tsa program a try.
edit: also did 2 sets of push ups: 12x20kg
I will start tracking calories,macros and bofyweight from now on. I will try to eat around 2800-3000 calories per day. I'm going to focus on actually gaining weight from this point on.
My average calories from yesterday and today are 2900.Will start tracking bodyweight starting tomorrow.

[orion792]

7.4.17
c4w5d3
Squat (belt):
1x140kg failed the second one,was close
deadlift (belt):
2x170kg. Got 3x170kg last cycle.

So overall the results from week 5 from this cycle have been disapointing. I'm looking forward to giving the tsa program a try.
I'm averaging 2950 calories/day the last 3 days,will play around with that and go on a small bulk as I train for the next training cycle.

[orion792]

10.4.17
tsa: c1w1d1 "intro week"

bp:
7x72.5kgx3
bb row: not sure if I'll use bb row or db row for this program. BB rows for this week.
6x65kgx3 RPE 6
cgbp:
6x65kg @ 6-7
6x67.5kgx2 @ 6-7

+face pulls

First time ever doing rpe
Won't squat this week,trying to give my knees a break. Will most likely deadlift though.

[orion792]

11.4.17
c1w1d2

deadlift (belt):
4x135kgx3
bp:
5x77.5kgx4
ng pull up:
6x5kg these felt a little heavier than I would have liked
4x5kg
RDL:
10x70kg
10x80kg just for some stretching
ohp:
4x40kgx2
2x50kg having fun. Speedy reps
+ some curls
+face pulls
+lateral raises

liking the perma chest pump so far,benched 2 days in a row. Brings me back to when I was running smolov.

[orion792]

13.4.17
c1w1d3

ohp:
8x47.5kgx2 @ 7.5-8
bb row:
10x60kgx3 @ 7.5-8
hip thrust:
4x120kgx3 @6 Haven't done hip thrusts in so long...the last time I did these I was doing about 80kg for sets of 10. Felt very light at 120kg

+face pulls

[orion792]

14.4.17
c1w1d4

bp:
4x80kgx3 last set RPE 7.5-8
pause deadlift (belt):
3x120kgx2 lsRPE 8
ng pull up:
5x10kgx3 lsRPE 8.5
cgbp:
3x80kgx2 lsRPE 7.5-8

+curls
+lateral raises

[orion792]

17.4.17
c1w2d1

Squat (belt):
5x110kgx5 ls @ 8.5
bp:
7x75kgx4 ls8.5
bb row:
6x68kgx4 @ 6 went pretty light as squats and bench got me really tired
cgbp:
6x67.5kgx4 @6 same reason as above,will go heavier next time.

expected the cgbp to be much harder as triceps were pretty tired after the 4x7. They resucitated after the bb rows it seems.