Journaling powerlifting program to win a strength competition

[pagaru]

So me and five of my friends decided that we are gonna do a strength lifting competition. The day of the competition will be October 5th.

So that gives me 5 months.

I think I can do quite a lot in that time if I am diligent.

Going to run the "Beginner Powerbuilding Routine" program from the stickies.

My competition is based on the "Fitness 5". It's one of the largest fitness competitions in the Nordics.

The exercises we are competing in are the following:

BB Back Squats - 150% of bodyweight, as many reps as possible
BB Bench - 100% of bodyweight, as many reps as possible
BB curls - 50% of bodyweight, as many reps as possible
Chins - as many as possible
Dips - as many as possible

So the program will be almost exactly as in the sticky with a little addition biceps, triceps and dips.

Day A
Bench Press 3x6, 1x6+
Pendlay Rows 3x6, 1x6+
Squat 5+-4-3-2-1
Chins 3x AMRAP
BB curl 3x6, 1x6+
DB sitting tricep extension 3x6, 1x6+


Day B
BB Standing Military Press 3x6, 1x6+
BB Deadlift 5+ -4-3-2-1
Wide Grip Lat Pulldown 3x6, 1x6+
DB One Arm Row 2x AMRAP
Weighted Tricep Dips 3x6, 1x6+

I've worked out on and off for 10 years but I've never been structured with a program AND nutrition AND sleep. So now I want to challenge myself.

Stats:
78kg, 182cm, a little doughy looking to lose some of that belly and lower back flubber.

Calories 2300 per day to start with, tracking with MFP, and see what happens to my lifts and my weight.

First workout will be tomorrow.

Will log every day here. Lifts on lift days, and cals and macros every day.

[pagaru]

Alright, so logging the first days worth of calories and macros.

Calories 2,284
Carbs 188g
Fat 95g
Protein 165g

Little high on protein, actually aiming for 150g. The 15g too many should be carbs.

No workout today. First workout is tomorrow morning.

[pagaru]

Alright first workout done

Bench 70kg, 6-6-6-7
Felt fine

Pendlay rows 50kg, 6-6-6-7
Felt fine

Back Squat 60kg 6, 65kg 4, 70kg 3, 75kg 2, 80kg 1.
Form a little iffy on 75 and 80kg. Went low but a little unsure about back curvature. Will raise 5kg next time as the program dictates and see how i feel

Chins 4-4-3
Can’t seem to make progress here. Gonna look at some technique videos this evening

Bb curls 30kg 6-6-6-7

Db sitting overhead press 26kg 6-6-6-7

[pagaru]

Finished eating for the day.

I was going for 2,300 cals a day but that was when I thought I'd go for a jog once or twice a week.

On saturday I broke of the toenail of my right big toe almost all the way off. Taped it back but it hurts like a bitch when I run now.

So no running for a while which means my lift days are my only workouts.

Will feel weird to only exercise 3x a week. But I'll give it a go.

Dialing down cals to 2,000 to trim some of the fat of.

Ideally I want to weigh 70kg so that my squat goal is 105kg.

Calories 2,000
Carbs 90gg
Fat 90g
Protein 154g

Little high on fat, had a bunch of salmon and haricots vert for dinner today so went a little over there.

Will go to the gym tomorrow morning again. First workout day should have been yesterday (monday) but i missed it. So now working out tomorrow and friday.

[pagaru]

Remade tje program to a PPL.

I won’t be running for a while. And I like to exercise so going gym 3 days a week and doing nothing 4 days a week is not gonna happen.

Went this morning for a pull day.

Squats 90/6, 95/4, 100/3, 105/2, 110/1

Pendlay Rows 50 6-6-6-7

Chins AMRAP 1-2-2

Lat Pulldown 57kg 6-6-6-7

One arm db row AMRAP 18kg 14-14

BB curls 30kg 7-7-7-8

DB sitting HC 10kg 12-12-12