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  1. #1
    Oops back to cutting PowerBuilder08's Avatar
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    Cool Geoff's Newbie Powerlifting Log

    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!
    Last edited by PowerBuilder08; 01-09-2018 at 12:17 PM.
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  2. #2
    Oops back to cutting PowerBuilder08's Avatar
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    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!
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  3. #3
    Progressive Overload Anthonyxavcx's Avatar
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    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
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  4. #4
    Oops back to cutting PowerBuilder08's Avatar
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    Originally Posted by Anthonyxavcx View Post
    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!
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  5. #5
    Oops back to cutting PowerBuilder08's Avatar
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    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.
    Last edited by PowerBuilder08; 01-10-2018 at 06:30 PM.
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  6. #6
    Sleepy moderator scott_donald's Avatar
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    good new start!!!
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  7. #7
    Oops back to cutting PowerBuilder08's Avatar
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    Originally Posted by scott_donald View Post
    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
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  8. #8
    Oops back to cutting PowerBuilder08's Avatar
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    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.
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  9. #9
    Oops back to cutting PowerBuilder08's Avatar
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    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!
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  10. #10
    Sleepy moderator scott_donald's Avatar
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    interesting little session there... like the idea as you said....

    I like doing that kind of thing for bench and pull-ups...
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  11. #11
    Oops back to cutting PowerBuilder08's Avatar
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    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.
    Last edited by PowerBuilder08; 01-15-2018 at 10:40 AM.
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  12. #12
    Sleepy moderator scott_donald's Avatar
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    any progression is good progression...

    looking good....
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  13. #13
    Oops back to cutting PowerBuilder08's Avatar
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    Originally Posted by scott_donald View Post
    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
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  14. #14
    Oops back to cutting PowerBuilder08's Avatar
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    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
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  15. #15
    Progressive Overload Anthonyxavcx's Avatar
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    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
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  16. #16
    Oops back to cutting PowerBuilder08's Avatar
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    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.
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    Originally Posted by Anthonyxavcx View Post
    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
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  18. #18
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    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....
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    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.
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    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.
    Last edited by PowerBuilder08; 01-22-2018 at 10:10 AM.
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    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.
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  22. #22
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    wow can't complain at all about those gains in such a short time!!!

    impressive for a comeback...
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  23. #23
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    Originally Posted by scott_donald View Post
    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!
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    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.
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    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!
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    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.
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    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
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    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.
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  29. #29
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    This program looks familiar (on N3 currently)

    Strong lifts as well.

    In for the power gains
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Eddie Hall Wannabee
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  30. #30
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    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!
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