Geoff's Newbie Powerlifting Log

[PowerBuilder08]

Thanks for checking out my log. I used to do H.S. Powerlifting meets and am looking to get back into it this year.

A little bit about me: I've been in the Army for the last 6 years. That said, all of the running and endurance I've been doing over the years has caused my strength to take a massive dive. Now that I am preparing to transition out and I'm not being bothered to run 20 f*cking miles a day, I can focus on rebuilding my strength. I plan on competing in the 93 kg weight class.

With the volume of work I had been doing with constantly working out, I found using the 5-3-1 program worked best for me. It wasn't extremely demanding but also kept some level of strength on.

I plan on competing in 2018 Spring Barbellum in Michigan, and again at the state meet in December. I am mostly doing the Barbellum to get the experience of doing one, plus I need to have competed in at least one competition to be allowed to go to the state meet. I may try to do a couple more meets as well for the experience.

Be kind...I'm weak as f*ck right now and doing my best to get some level of not-embarrassing numbers!

The Program: I am making use of the program created by Izzy at the Powerlifting to Win website. I'm doing the first novice program in an effort to gain strength as quickly as I can. This program makes use of microplates for improvement, as well as going to an RPE of 9 and not failure unless necessary. The layout is simple: Squat, Bench, and Deadlift Monday, Wednesday, and Friday, keeping your working sets at a 9 RPE between 3 and 6 reps. Saturday is a day of abs, rowing, biceps, and some conditioning. I've found with the amount of volume I was doing with Army workouts that my body is reacting very well to taking huge steps back in volume for the time being.

Areas of concern: Two hernia surgeries and a recurring abdominal tear make me wary. I'm also 33 and am getting older. Again, I'm really hoping that so much less volume than I was doing for Army training will result in huge improvements.

All weight is in pounds currently.

I will be doing raw competitions, so the only "gear" I'm using currently is a belt, knee sleeves, and wrist wraps.

I am always open to advice, but the program I'm doing is one that I'm going to stick with for the foreseeable future instead of program hopping like I used to.

Thanks again for reading!

[PowerBuilder08]

Monday, 1-8-18

Squat
Warm-up
80x5
135x5
185x3
210x2
240x1
Working Sets
265x6 @ RPE 8.5
265x6 @ RPE 9

Pause Bench
Warm-up
65x5
115x5
155x3
185x2
200x1
Working Sets
222.5x6 @ RPE 9.5
222.5x5 @ RPE 9
222.5x4 @ RPE 9

Deadlift
Warm-up
100x5
165x5
225x3
260x2
295x1
Working Sets
325x6 @ RPE 9

Thoughts: Not a terrible session. I was microloading my Bench because my first workout last week I was hungover as **** and benched like ****. Next week, since I'm still making "newbie" gains, my Squat goes up 10 pounds for the working set, my Bench goes up 2.5 pounds for the working set, and my Deadlift goes up 10 pounds for the working set.

Thanks for reading!

[Anthonyxavcx]

In on this log - Our lifts aren't too far from each other, and I also like to get ****ed up and unintentionally ruin my training with hangovers, lol

[PowerBuilder08]

In on this log - Our lifts aren't too far from each other, and I also like to get ****ed up and unintentionally ruin my training with hangovers, lol

Dude it was bad. The gym was packed with the Resolution Crew, but no one was near me because my sweat smelled like moonshine lol. Thanks for the follow!

[PowerBuilder08]

1-10-18

Squat
Warm-up
80x5
140x5
195x3
225x2
-belt on-
250x1
Working Sets
275x6 @ RPE 9
275x6 @ RPE 9
+10 pounds next session

Pause Bench
Warm-up
70x5
115x5
165x3
185x2
-wrist wraps on-
205x1
Working Sets
225x6 @ RPE 9.5
225x6 @ RPE 9
225x5 @ RPE 9
+5 pounds next session

Deadlift
Warm-up
100x5
170x5
235x3
275x2
-belt on-
300x1
Working Sets
335x5 @ RPE 9
+5 pounds next session

Thoughts: I felt good today, I'm starting to move up in weight. My squats are still coming along nicely, I'd like to get back to where I was when I played football in college and repping out 315 fairly easily. All in all, learning to auto-regulate and not red-line every single workout is making a big difference for me.

[scott_donald]

good new start!!!

[PowerBuilder08]

good new start!!!

Thanks brother! It's amazing that running 4+ miles 3-4 times a week just completely sapped my strength. I feel a million times better now

[PowerBuilder08]

1-12-18

Squat
Warm-up
85x5
145x5
200x3
230x2
-belt on-
255x1
Working Sets
285x5 @ RPE 9
285x5 @ RPE 9
+5 pounds next session

Pause Bench
Warm-up
70x5
115x5
160x3
185x2
-wrist wraps on-
205x1
Working Sets
230x5 @ RPE 9.5
230x4 @ RPE 9
230x4 @ RPE 9
+2.5 pounds next session

Deadlift
Warm-up
100x5
170x5
240x3
270x2
-belt on-
305x1
Working Sets
340x6 @ RPE 9
+10 pounds next session

Thoughts: I felt kind of off today, not really focused as well as normal. I think I was just wore out. I was shocked with my deads. At rep 2 I thought I would struggle to get 4, then it kind of kicked in and I was able to power 6 out. That was nice. Bench is starting to slow down which to me is a good thing; it means I'm getting my strength back closer to where it should be. I'll take these newbie gains as long as they go! I tweaked my hammie a little bit so we'll see how it feels. Normally I would do the Prowler tomorrow, but I may scale back and do the elliptical or something less strenuous.

[PowerBuilder08]

1-13-18

GPP Day
For today, I do an exercise that I can do 8-12 reps, go until I have about two reps left in the tank, then stop for 20-45 seconds and go again. I try to get as many reps as possible in 7 minutes. Goal is 45-65 reps, if I get over 65 I move up.

AMRAP 7
Hammer Curls
25 pound dumbbells, 58 reps total
Same weight next workout

AMRAP 7
Ab Roller
Lost count of reps honestly lol. I was sore so mission accomplished

AMRAP 7
Close-Grip Lat Pulldown
105 pounds, 60 total reps
Same weight next week

EMOM (Every minute on the minute) 7 minutes
20 meter Prowler
90 pounds. Final rep did 40 meter push.
Same weight next week. I'll move up when the last rep is under 20 seconds

Thoughts: Nice lower intensity, higher volume workout to give my body a bit of a break. I'm human and sometimes it's nice to just get a good pump on the beach muscles!

[scott_donald]

interesting little session there... like the idea as you said....

I like doing that kind of thing for bench and pull-ups...

[PowerBuilder08]

1-15-18

Squat
Warm-up
85x5
145x5
205x3
230x2
-belt on-
260x1
Working Sets
290x5 @ RPE 9
290x5 @ RPE 8.5
+5 pounds next session

Pause Bench
Warm-up
70x5
115x5
165x3
185x2
-wrist wraps on-
210x1
Working Sets
232.5x5 @ RPE 9.5
232.5x4 @ RPE 9
232.5x4 @ RPE 9
+2.5 pounds next session

Deadlift
Warm-up
105x5
175x5
245x3
280x2
-belt on-
315x1
Working Set
350x5 @ RPE 9
+5 pounds next session

Thoughts: Good session. Progress is to the point where it's moving along reasonably but not too fast to burn out (+5 pounds on lower body and +2.5 pounds on upper body). Hopefully I'll be able to continue to maintain this intensity for a few more weeks or so.

[scott_donald]

any progression is good progression...

looking good....

[PowerBuilder08]

any progression is good progression...

looking good....

Thanks man! Hopefully I can squeeze a lot out of this pure novice program before I have to switch things up a little bit

[PowerBuilder08]

1-17-18

Squat
Warm-up
85x5
150x5
205x3
235x2
-belt on-
265x1
Working Sets
295x5 @ RPE 9
295x5 @ RPE 9
+5 pounds next session

Pause Bench
Warm-up
70x5
120x5
165x3
190x2
-wrist wraps on-
210x1
Working Sets
235x5 @ RPE 9
235x4 @ RPE 9
235x4 @ RPE 9
+2.5 pounds next session

Deadlift
Warm-up
105x5
180x5
250x3
285x2
-belt on-
320x1
Working Set
355x6 @ RPE 9
+10 pounds next session

Thoughts: Really happy with the deadlifts, everything else coming along on schedule. The local high school was off today and there were some annoying ass high schoolers nearby that sent me into a blind rage before that set of deads. So, thank you stupid kids! Now go eat some Tide pods like your buddies

[Anthonyxavcx]

I dig the simplicity of the plan - Izzy seems like a good dude and pretty knowledgable too. Definitely a smart program to start with, leaves you a ton of runway to add volume/frequency once the gains slow down

[PowerBuilder08]

1-19-18

Squat
Warm-up
90x5
150x5
210x3
240x2
-belt on-
270x1
Working Sets
300x4 @ RPE 9.5
300x1 @ RPE 7.5
Hold same weight next session

Pause Bench
Warm-up
70x5
120x5
165x3
190x2
-wrist wraps on-
215x1
Working Sets
237.5x4 @ RPE 8.5
237.5x4 @ RPE 9
237.5x4 @ RPE 9.5
+2.5 pounds next session

Deadlift
Warm-up
110x5
185x5
255x3
290x2
-belt on-
330x1
Working Set
365x4 @ RPE 9.5
+2.5 pounds next session

Thoughts: I had just gotten off a 24 hour shift and had 2 hours of sleep so I was sucking today. I'll see how Monday feels and whether or not everything is starting to slow down or if today was just an anomaly. Weights felt heavy, bar speed was slow, I was just exhausted. My hammie was tight and felt like it was about to go from a minor pull to something bad, so I stopped immediately on that first rep of the second working set for squats. Bench felt okay, deads felt heavy as f*ck. I'm just beat to sh*t today lol. I'm really hopeful I can get 1-3 more weeks out of this program before I start switching things up.

[PowerBuilder08]

I dig the simplicity of the plan - Izzy seems like a good dude and pretty knowledgable too. Definitely a smart program to start with, leaves you a ton of runway to add volume/frequency once the gains slow down

Yeah exactly. Being able to back off from volume and just focus on this has been a God-send my friend. Plus, not working out every single day has me normally foaming at the mouth to get to the gym by the time it rolls around

[scott_donald]

wow what do you do for a living now in the Army to be working 24 hours... killer!!!

solid work to get that volume in... nice and simple effective session....

[PowerBuilder08]

1-20-18

GPP Day

AMRAP 7
Hammer Curls
25 pound dumbbells, 66 reps total
+5 pounds next week

AMRAP 7
V-Ups
Again lost count of reps but was sucking at the end

AMRAP 7
Close-Grip Lat Pulldown
105 pounds, 68 total reps
+5 pounds next week

Every 2 minutes (14 minutes)
20-second ellpitical sprint, LVL 18

Thoughts: That elliptical was very much-needed to stretch my very sore and stiff right hamstring out. Good session today, nice to have the heart pumping and the blood flowing. Glad to have two days without any high intensity workouts.

[PowerBuilder08]

1-22-18
Transition Phase: Day 1

Squat
Did not do (Hamstring injury)
Deload Friday, drop 15% to start Phase II next Monday

Pause Bench
Warm-up
70x5
120x5
170x3
190x2
-wrist wraps on-
215x1
Working Sets
240x4 @ RPE 8.5
240x3 @ RPE 8.5
240x3 @ RPE 8.5
Deload Friday, drop 15% next Monday to start Phase II

Deadlift
Did not do (Hamstring injury)
Deload Friday, drop 15% to start Phase II next Monday

Pull-Ups
BWx10
BWx10
BWx10

Weighted Walking
20 pound weight vest, speed 3.5, variable incline

Thoughts: I'm moving on to Phase II of this on Monday. I'll be upping the volume but keeping it on two days per week instead of three, with the middle day being a lighter day. My body is telling me that I would benefit more from two hard days per week with more time in between over three days. I have to follow what works for me: Start too light, progress too slowly. My hammie hurts like hell and my chest is starting to give me that same pain it did before I ruptured my pectoral muscle 12 years ago, so time to listen and slow down. Damn I wish I was still 18. Wednesday will be a GPP and testing out my overhead press, and Friday will be a full deload on Squat, Bench, and Deadlift.

[PowerBuilder08]

End of Novice Phase 1
Final Stats

Start Date: January 1st, 2018
End Date: January 22nd, 2018

Squat
Starting Working Set: 235 pounds
Ending Working Set: 300 pounds
+65 pounds

Pause Bench
Starting Working Set: 205 pounds
Ending Working Set: 240 pounds
+35 pounds

Deadlift
Starting Working Set: 295 pounds
Ending Working Set: 365 pounds
+70 pounds

Final Thoughts: I'm happy with how this went. I squeezed as quick of gains out of it as I could. Like I said in my last post, my body is giving me too many warnings about 3 days per week of this. I feel that I will be able to keep making progress on Phase II for a significant amount of time.

[scott_donald]

wow can't complain at all about those gains in such a short time!!!

impressive for a comeback...

[PowerBuilder08]

wow can't complain at all about those gains in such a short time!!!

impressive for a comeback...

Thanks man. Hopefully Phase 2 can go for a solid 2-3 months before I have to switch it up!

[PowerBuilder08]

1-24-18
Transition Phase: Day 2

GPP Day

Overhead Press (Testing)
Warm-up
5xBar
3x75
2x95
1x115
Test
135x6 @ RPE 10

AMRAP 7
Hammer Curls
30 pound dumbbells, 50 reps total
Same weight next week

AMRAP 7
Ring Pike
A boatload of reps, I forgot the damn ab roller today

AMRAP 7
Close-Grip Lat Pulldown
110 pounds, 55 total reps
Same weight next week

Weighted walking
Walked the devil puppy up and down hills until both of us were exhausted

Thoughts: Nice transition day, I got a read on my OH Press, and a good sweat going. Plus the dog is sleeping. Calling that a win.

[PowerBuilder08]

1-26-18
Transition Phase: Final Day

Deload

Squat
185x5x3

Pause Bench
135x5x3

Deadlift
225x5x3

Thoughts: Good deload day, got the blood flowing and let off some fatigue. On to Phase 2 Monday!

[PowerBuilder08]

1-29-18
Phase II: Week 1, Day 1

Squat
Warm-up
75x5
130x5
180x3
205x2
-belt on-
230x1
Working Sets
255x6 @ RPE 7.5
255x6 @ RPE 8
255x6 @ RPE 8.5
+5 pounds next session

Pause Bench
Warm-up
65x5
105x5
145x3
165x2
-wrist wraps on-
185x1
Working Sets
205x6 @ RPE 7.5
205x6 @ RPE 7.5
205x6 @ RPE 8
205x6 @ RPE 8
205x6 @ RPE 8.5
+5 pounds next session

Deadlift
Warm-up
95x5
160x5
225x3
250x2
-belt on-
285x1
Working Set
315x6 @ RPE 8
315x6 @ RPE 8
+5 pounds next session

Thoughts: Kind of an easy get back into it day after a deload week. Everything felt good, form, bar speed, and tightness felt great. Just gotta keep the slow progress up as long as I can. Tomorrow will be a GPP Day and Wednesday will be a lighter day, so hopefully lower intensity until Friday will help keep me injury free.

[PowerBuilder08]

1-30-18
Phase II: Week 1, Day 2

AMRAP 7
Hammer Curls
30 pound dumbbells, 55 reps total
Same weight next week

AMRAP 7
Ab Roller Torture
I beat 45 reps, then stopped counting as I wanted to die

AMRAP 7
Yates Row
135 pounds, 75 total reps
+10 pounds next week

EMOM 8
Prowler Pushes, 90 pounds
+10 pounds next week

Thoughts: Good GPP Day. I did it at 5 in the morning so I was a little groggy to start, but it ended up going pretty well

[PowerBuilder08]

1-31-18
Phase II: Week 1, Day 3

2 Count Pause Squat
Warm-up
55x5
95x5
135x3
150x2
170x1
Working Sets
190x6 @ RPE 7.5
190x6 @ RPE 8
+5 pounds next session

2 Count Pause OH Press
Warm-up
45x5
65x5
90x3
100x2
115x1
Working Sets
125x6 @ RPE 8
125x6 @ RPE 8
+5 pounds next session

Thoughts: I was pretty tired today so this lower intensity workout is exactly what I needed. I ruptured my pectoral muscle years ago so doing OH Press versus more benching was a needed break. Friday I will be upping the intensity back up.

[WolfRose7]

This program looks familiar (on N3 currently)

Strong lifts as well.

In for the power gains

[PowerBuilder08]

2-2-18
Phase II: Week 1, Day 4

Squat
Warm-up
80x5
135x5
185x3
205x2
-belt on-
235x1
Working Sets
260x6 @ RPE 7.5
260x6 @ RPE 7.5
260x6 @ RPE 8
+5 pounds next session

Pause Bench
Warm-up
65x5
105x5
145x3
175x2
-wrist wraps on-
190x1
Working Sets
210x6 @ RPE 7.5
210x6 @ RPE 7
210x6 @ RPE 7
210x6 @ RPE 7.5
210x6 @ RPE 8
+5 pounds next session

Deadlift
Warm-up
95x5
165x5
225x3
255x2
-belt on-
285x1
Working Sets
320x6 @ RPE 7.5
320x6 @ RPE 7.5
+5 pounds next session

Thoughts: Today felt great to me. I felt strong and really solid overall with everything. I'm tempted to make bigger jumps, but I'm going to take the 5/3/1 advice and progress slower than I feel like it to try and keep this going as long as I can. Great day!