I just started posting here again starting December 2017. I’m moving my log to the powerlifting section as I plan on competing in April 2018 for the first time in over 3 years. I’ll keep this new log open past that meet as I want to continue logging my progress. Below is a link to my old log:
https://forum.bodybuilding.com/showt...81&pagenumber=
I had a bad bout with costochondritis in 2017 knocking me out for awhile. Prior to that some best lifts were 405x2 Squat w/ wraps, 385 squat no wraps, 270 Pause Bench, and a 425 Deadlift. I recently squatted 385 again as well as 315x10. I also hit a 405 deadlift. I’m almost back to my former strength besides my poverty bench.
Anyways I would love to total 1100 in April and 1200 by the end of 2018. I’m currently 202 lbs and like 30%+ bodyfat though and feel like crap so I want to recomp. This may take precedence over the goal of 1200 this year. Beyond that the long road will be to total elite in any weight class I can.
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Thread: Powerbuilding To Elite
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01-01-2018, 08:44 PM #1
Powerbuilding To Elite
Last edited by wardog21; 01-03-2018 at 07:33 PM.
Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-03-2018, 07:30 PM #2
Wednesday January 3, 2018
Deload Full Body
Front Squat
*45x5
*95x5
*135x4
*160x3
200x1 (85% overwarmup)
135x8 backoff set
Push Press (for speed)
*45x5
*70x3
95 5x3
Dips BW 2x8
Chin-ups BW 3x3
Cable Row
*75x10
105 3x10
GHR BW 2x6
DB Curl 30’s 2x8
Kept the volume low as this is a Deload week.Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-04-2018, 02:20 PM #3
I’ve been working on my next block of training. After getting some great advice from Greg Nuckols I know what I will be doing to prep for my first meet in a few years. I’m going to make this pretty basic having a day dedicated to Variants of each main lift followed by volume on accessories including opposing main lifts. Below is my routine outline:
Sunday Squat Day
Heavy Squat Variant
Light Deadlift Variant/Posterior Chain
Quads/Upper Back/Calves/Core
Tuesday OHP Day
Heavy OHP Variant
Light Bench Variant
Triceps/Lats/Upper Back/Biceps/Delts
Thursday Deadlift Day
Heavy Deadlift Variant
Light Squat Variant
Hamstrings/Upper Back/Calves/Core
Saturday Bench Day
Heavy Bench Press Variant
Dumbbell Press Variant
Pecs/Triceps/Lats/Biceps/Delts
The heavy Variant of the day will be done for 3-10 Reps. The light Variant of the day and accessories can be performed for 6-20 Reps after the heavy main lift. The key is to PR at something every session. One other thing to note is I’ll be doing upper back/lat work 4x a week (something I’ve neglected). Shoulders are another thing I’ve neglected so increasing OHP strength will be a big goal.
Whichever meet I decide to compete in, the last 5 weeks of training will change so I can peak. The basic outline for that will be
Actual Powerlifts:
5 Weeks Out 8RM
4 Weeks Out 5RM
3 Weeks Out 3RM
2 Weeks Out Openers (and close to 2nd attempts)
Meet Week (Light/Easy/Low Volume)
During these 5 weeks Volume From accessories will drop significantly and volume from main lifts and any Variants will drop starting at 3 Weeks Out.
The days of the week are subject to change as are small accessory movements. This cycle of training will begin Saturday January 6, 2018.Last edited by wardog21; 01-06-2018 at 10:22 AM.
Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-06-2018, 10:45 PM #4
Saturday January 6, 2018
Bench Day
3 Count Pause Bench Press
*45 2x10
*95x5
*135x4
*185x3
205x5 @8.5
205x5 @9.5
Backoff Set
185x5 @8
Incline DB Bench Press
55’s x10,10,8 (28 total)
DB Triceps Extension
20’s 3x10
Assisted Neutral Grip Chin-up
8 plates assisted 3x8 (slow negatives)
Face Pull
50 2x15
Barbell Curl
Empty 45 lb Bar x15,12,10 (37 total)
Recovering from strep throat and an ear infection (still have a sore throat) but I’ve been on antibiotics for 2 days now so I’m not contagious. The long count pause bench went very well. I have repped 235x5 with short pauses before but I’m happy with this session. Everything else honestly felt like crap though but that’s not as important as the main lift.Last edited by wardog21; 01-07-2018 at 09:55 AM.
Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-07-2018, 03:43 PM #5
Sunday January 7, 2018
Squat Day
2 Count Pause Squat
*45 2x5
*135x5
*185x3
*225x1
*265x1
300x5 @9 (25 lb PR!)
Backoff sets
235 3x5
RDL
135x8
185x8
225x6 (lower back was sore)
Split Squat 20’s 2x10
Lying Leg Curl 70 2x10
Smith Machine Calf Raise (don’t know Bar weight so using what would be on a 45 lb oly Bar; I know most are only 15-25 lbs but this one didn’t say)
135x10
185x10
225x10
275 2x10
Smith Machine Shrug
135x15
185x12
225x10
245x8
275x6
My pause squat has always sucked so I’m happy with this PR. For reference I have squatted 315x10, 385x1, and 405x2 in wraps however I’ve only pause squatted 275x5 but I knew 300x5 would be easy today. Gunning for an easy 405 Squat without wraps this time within the next couple months. Not sure the exact meet I’ll pick out yet.Last edited by wardog21; 01-07-2018 at 04:38 PM.
Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-08-2018, 07:43 PM #6
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01-09-2018, 06:11 PM #7
Tuesday January 9, 2018
OHP Day
OHP (cleaned first rep)
*45x5
*65x5
*95x5
*115x1
125x3
100x6
100x6
100x8
Speed Pause Bench Press (45-60 sec rest between sets)
*45x3
*95x3
*135x3
185 3x3 (Close Grip)
185 3x3 (Wide Grip)
185 3x3 (Comp Grip)
Dips
BW 3x8 (45 sec rest between sets)
Dumbbell Row 60x10, 65x10
Low Row 90 2x10
Lat Pulldown 105x10
(5 sets total for Lats)
Bar Pushdowns
60x10
70x7
50x12
Machine Preacher Curl
65x12
65x10
65x8-10
Quality workout tonight. No PRs but the pause benching was very smooth. I should’ve kept track of time to beat the time it took to do these speed sets next time. I’ll be rotating between speed work and AMRAP sets.Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-11-2018, 07:55 PM #8
Thursday January 11, 2018
Deadlift Day
Mobility and Foam Rolling (focused on IT Band)
Deadlift
*135x5
*225x5
*275x5
315x5
345x3 (unfortunately hard)
GHR
BWx8 (4 holes up)
BW 2x6 (5 holes up)
Leg Press
*3 plates per side x10
*4 plates per side x10
5 plates per side x10
6 plates per side x6
4 plates per side x20
Standing Calf Raise (DC Style w/ 5 sec holds at top and bottom + 5 sec negative)
70x10
70x8
70x6
Lat Pulldown
6 plates x10
8 plates x10
10 plates x10
12 plates x8
Face Pull
5 plates 3x15
I normally do a squat variation on this Day but since my knee has been bothering me I actually chose leg Press (okay shoot me). My knee actually felt better after leg pressing today and I feel the mobility/foam rolling helped a lot.
Anyway I’m not used to doing 5’s for all my warmup sets on deadlifts. By the time I got to 345 my back was smoked. I’m usually good for one all out set at the top if I keep my warmups to triples and singles. If I Backoff I usually do speed triples. I’ve done 315 for sets of 10 before and 345 2x5 At one point but my work capacity has gone to sh*t after getting hurt In August 2017. I felt very weak tonight. I’ll chalk it up to a bad night and kill my squats and RDLs on Sunday.Last edited by wardog21; 01-12-2018 at 10:28 AM.
Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-11-2018, 09:06 PM #9
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01-11-2018, 09:25 PM #10
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01-13-2018, 03:07 PM #11
Saturday January 13, 2018
Bench Day
Close Grip Floor Press (2 sec pause)
*45 2x10
*95x5
*135x5
*175x5
*195x5
215x5 PR (@10)
185x7
Incline BB Bench
*45x8
135x8
135x8
135x6
Flat DB Fly
25’s 2x10
Skullcrusher
*25x10
*45x10
65 3x10
Assisted Neutral Grip Chin-up
6 plates 3x8
Delt Circuit:
Side Raise 20’s 2x10
Rear Raise 20’s 2x10
Barbell Curl
*45x8
65 4x10 (4th set BURNED)
I’ve actually always been worse at floor presses than bench pressing. I haven’t done these in awhile but my last time doing them I think I did 205x3. That’s when I could Pause Bench 235x5. So 215x5 felt great tonight especially with close Grip and 2 second pauses.
Also When I have started workouts with incline I have done 185x3 as well as Backoff sets of 155x11, 145x12, and 135x13 before in separate workouts. Amazing how much is taken out of you when you do them second.Last edited by wardog21; 01-14-2018 at 08:09 PM.
Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-14-2018, 02:30 PM #12
Sunday January 14, 2018
Squat Day
Squat
*45 2x5
*135x5
*185x3
*225x1
*275x1
*315x1
330x8 (MASSIVE PR!!!)
Backoff sets
250 3x6
Romanian Deadlift
135x8
225x8
250x8 (PR; just started going heavier on these)
Vertical Leg Press
6 plates total 2x6-8
Superset
Leg Extension 70 2x10
Leg Curl 70 4x10
Seated Calf Raise
90 3x20
Shrugs
135x10
225 4x10
Decline Sit-up
BW 3x10
Gigantic Rep PR on squats today. I seem to have great bench and squat sessions every weekend from all the sleep, calories and caffeine I take in versus ups and downs in OHP and Deadlift nights during the week.
I picked out my next meet. It will Be May 5 and will be the first time I compete in RPS. Confident I’ll do well in my first meet Back since 2014.Last edited by wardog21; 01-14-2018 at 02:45 PM.
Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-17-2018, 06:28 PM #13
Wednesday January 17, 2018
OHP Day
Seated DB Shoulder Press
*25’s x10
*40’s x6
*55’s x3
65’s x5 PR
Backoff Sets
50’s x8
50’s x8
50’s x10
Speed Pause Bench Press
195 4x3 (Close Grip)
195 4x3 (Comp Grip)
Time - 7:15
Dips
BWx15
BWx10
BWx12
(Been getting 6-8 on these so this was nice)
Pull-ups
BWx4 (V-Grip)
BWx4 (Pronated)
BWx3 (V-Grip
One Arm Cable Row
*30x10
60 2x10
45x12
Hammer Curl
30-35’s x20 (accidentally grabbed 30 in one hand and 35 in the other so switched mid set)
30’s x10
20’s x20
Empty Barbell Curl
45x25Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-18-2018, 06:48 PM #14
Thursday January 18, 2018
Deadlift Day
Sumo Deadlift
*135x5
*185x3
*225x1
*275x1
315x5
345x6 (Huge PR)
Stiff Leg Sumo Deadlift
225x6
High Bar Beltless Squat
*45x5
*135x5
225 3x5
Seated Leg Curl 85 3x12
Dumbbell Calf Raise 30’s 3x20
Standing Calf Raise 135 3x10
Smith Shrugs 135 3x20Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-20-2018, 06:33 PM #15
Saturday January 20, 2018
Bench Day
(NOTE) - I hurt my back really bad somehow on my deadlift/squat day. I didn’t feel the pain until 3 hours post workout but I somehow tweaked the middle of my back. A lot of what I did today was rehab work.
Foam Roll 5 minutes focusing on mid back
Partial Blackburn’s (Joe Defranco Movement) 3x30 seconds
Band Pull Aparts
Red Mini 3x10
Incline Bench
*45x10
*95x5
*135x3
*160x1
185 3x3 (only got 1x3 before so this is a small PR)
Cable Crossover
*20x12
40x16
40x16
40x14
Pull-up Hang w/ straps (matt wenning idea for a tweaked back)
30 seconds
35 seconds
40 seconds
One Arm Pushdown
4 plates x15
4 plates x13
4 plates x10
Machine Preacher Curl
*30x15
50 2x15
Band Pull Aparts
Red Mini x25,25,20,10,10
Elevated T-Hold
5’s 3x30 seconds
Foam Roll 5 minutes
One Leg Lying Leg Curl
15x20Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-21-2018, 03:05 PM #16
Sunday January 21, 2018
Squat Day
NOTE - I feel a lot better after getting hydrated. Just tight.
Foam Roll & Stretch 5 minutes
Front Squat
*45 2x5
*95x5
*135x5
165x5
195x3
225x2 (close to an old PR)
Leg Press
3 plates per side x10
4 plates per side x10
5 plates per side x10
5 plates & a quarter per side x10
Walking Lunge
BW 2x20 per leg (80 total steps)
Lying Leg Curl
40 2x20 (Light good for my back)
Seated Calf Raise
90x25,20,20
Face Pulls
5 plates 2x20Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-23-2018, 06:11 PM #17
Tuesday January 23, 2018
Deadlift Day
Speed Block Pulls w/ Fat Gripz
135x5,3
185x1
225 6x1
Speed Block Pulls w/o Fat Gripz
225 3x1
Seated Leg Curl (10x10)
40x10
55x10
70x10
85x10
100x10
115x10
85x10
70x10
55x10
40x10
Lat Pulldown
90x10
105x10
120x8
Hammer Strength Low Row
90 3x10
Machine Preacher Curl
65x15,12
Standing Calf Raise
155 2x15
Machine Crunch
50 2x15Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-24-2018, 06:51 PM #18
Wednesday January 24, 2018
OHP Day
Seated DB Shoulder Press
*25’s x10
*40’s x6
*55’s x3
70’s x3 (Major PR)
50’s x10
50’s x10
50’s x12 (small PR)
Pause Close Grip Bench Press
*45x10
*135x3
*185x2
205 3x3
TnG Backoff Set
135x25
Dips
BWx12
BWx8
Rope Pushdown
50 2x15
Delt Circuit
Front Raise 25’s 2x10
Side Raise 25’s 2x10
Rear Raise 20’s 2x20Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-27-2018, 01:38 PM #19
Saturday January 27, 2018
Bench Day
Pause Bench Press
*45 2x10
*95x5
*135x5
*185x1
*205x1
225x5 (10 lbs off old PR)
205 3x5
Incline Bench
*135x10
155x8
135x16 (High Rep PR)
Skullcrusher
60x14,10,8 (32 total)
Lat Pulldown
*8 plates x8
10 plates x10,8
Band Pull Aparts
Red Mini 3x20
Barbell Curl
*65x10
85x8,8,6 (22 total)Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-28-2018, 11:35 AM #20
Sunday January 28, 2018
Squat Day
Squat
*45 2x5
*135x3
*185x1
*225x1
*275x1
*315x1
345x5 (HUGE PR!)
275 3x5
RDL
*135x6
*225x6
275x8 (Big PR)
Leg Extension
70x20
90x15
110x12
130x10
150x10
170x8
Seated Leg Curl
*70x10
90 3x8
No time for Shrugs, calves and abs today. Im going to the WWE Royal Rumble tonight. Happy with my progress so far. Still hitting big PRs every week especially on squat day.Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-30-2018, 05:21 PM #21
Tuesday January 30, 2018
OHP Day
Clean & Strict Press (Clean first rep only)
*45x10
*75x5
*95x3
*115x1
135x1
135x2
140x1
Backoff Speed Sets
100 3x3
Pause Close Grip Bench
*45x10
*135x5
185x12 (PR)
185x10
TnG Comp Grip set 185x10
Barbell Row
*95x10
135 3x10 (gotta start doing these every week)
Lat Pulldown 90 3x10 (45 sec rest)
Dips BW 3x10 (45 sec rest)
Hammer Curl
40’s x10
45’s x6
30’s x12
20’s x20+15+10 (rest pause)
Delt Circuit
Side Raise 30’s 2x8
Rear Raise 30’s 2x8
This was a great workout honestly. I had a lot of energy and everything went well. I’ve done bench Press 185 for 12-15 before but never 12 Reps close Grip with a pause. Looks like my close Grip is closing the gap with my normal bench (this happened a few years ago too). Not a bad problem to have as it seems my triceps are getting stronger.Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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02-01-2018, 08:31 PM #22
Thursday February 1, 2018
Deadlift Day
Rack Pull
*135x5
*225x3
*275x3
*315x3
365x3
405x2 (Huge PR!)
315 3x5
Leg Press
*3 plates per side x10
*4 plates per side x8
*5 plates per side x8
6 plates per side x8 PR
4 plates per side x21 PR
Leg Extension
100 2x15
Seated Leg Curl
50x20
50x10
Seated Calf Raise
90x22
90x16
Face Pull
6 plates 3x12Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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02-03-2018, 03:25 PM #23
Saturday February 3, 2018
Bench Day
Close Grip Floor Press
*45x10
*135x5
*185x3
*205x3
225x3 (Last rep cheated but still a PR)
185 2x5
185x8 PR
(funny I hit 185x12 close Grip Pause Bench this past Tuesday and 225x5 Pause Bench last Saturday. this close Grip floor Press session was much harder)
Incline DB Bench
*50’s x8
*60’s x8
75’s x7 PR
Skullcrusher
60x18 PR
60x12
60x10
Assisted Pull-up
6 plates assisted x8 (Neutral)
6 plates assisted x8 (wide pronated)
6 plates assisted x8 (Neutral)
Cable Row
8 plates 2x12
EZ Bar Curl
70 2x10
70x8
Machine Preacher Curl
50 2x10
Lateral Raise Machine
*30x10
*50x10
60 3x10Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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02-04-2018, 05:07 PM #24
Sunday February 4, 2018
Squat Day
Pause Squat
*45 2x5
*135x3
*185x3
*225x3
*275x3
315x3 (PR)
250 4x3
RDL
*135x6
*225x6
315x6 (huge PR)
Sissy Squat BWx10
Lying Leg Curl 80 2x10
Seated Leg Curl 70 2x10
Seated Calf Raise 115 3x15
Lying Leg Raise BW 3x15Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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02-05-2018, 04:36 PM #25
Went swimming tonight for an hour or so at my wife’s gym (The Y). Wish this gym had more free weights. Instead I go to golds, powerhouse, and a local 24/7 fitness center when all else is closed. Had fun swimming tonight though.
Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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02-11-2018, 08:20 PM #26
So I’ve had the Flu since Wednesday. 103.2 fever Thursday night felt like I was going to die. Now I have a secondary bronchitis infection that’s possibly turning into pneumonia. So I’m on antiviral, antibiotics, cough suppressants and OTC as needed. This weeks been hell. The long string of PRs will need to be worked back up to. I also have high blood pressure and my cholesterol levels are a little high so I seriously need to watch my diet!
OH and I have a 7mm kidney stone that I’ll get a procedure done on in a couple of weeks.Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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