Anthony's Powerlifting Log

[Anthony21]

What's up everyone. I figured I'd start my log in this section since I'll be starting a new training cycle coming up.

For the most part I've trained for strength (though always weak), specifically powerlifting for the last several years now.

I've done some meets in the past but have kind of lost that spark to want to do another one but think it may be coming back.

I just wrapped up my second cycle of Candito's 6 week strength program. I'll be starting cycle 3 for my squat and deadlift only. When it comes to my bench I'm going to be following a 3x week bench protocol my buddy sent me who runs the gym I train at.

It's also worth noting that I started a cut back in 6/2017 where I was 230-235lbs and as of this week been averaging around 178lbs. I decided to focus on body composition but with that a lot of strength loss occured. I'm trying to build that back up and have started to reverse diet as well for the last couple of weeks.

I appreciate anyone who follows along or provides any advice as I will try and include some video footage. With that said here was my last training day which was deadlifts.

Feb 26, 2018
Deadlift
135x5
225x3
275x1
315x1
365x1
400x3 Top set RPE 10

Reverse hyper
50x12
50x12
50x12

Romanian deadlift
145x12
145x12
145x12

Dumbbell Row
70x12
70x12
70x12

https://www.instagram.com/p/BfrOW8GF...n-by=l_anthony

[Anthony21]

I have squat and deadlifts on tap tomorrow. I'll also be incorporating some new lower body accessory work into the mix, specifically with the new Matt Wenning belt squat machine and reverse hypers.

[Anthony21]

Mar 1, 2018 C3 W1 D1
Squat
265x6
265x6
265x6
265x6

Deadlift
340x6
340x6

Belt squat
90x15
90x15
90x20



Summary: I woke up at 4:30 AM for this training session. My first working set on squats started around 5:41 AM and I was done training by 6:45 AM.

My squats felt alright and could of felt better but footage looks solid for the most part. It's tough squatting and deadlifting that early in the morning. The first couple of weeks on Candito's program is mainly rep work which I suck at.

Deadlifts felt like death after squats. I noticed some ever so slight knee cave occuring that I need to read up on on how to correct. If anyone has any great reading material or advice for that feel free to drop a link in here.

It was my first time doing belt squats on the new Matt Wenning belt squat machine. There has to be a better way to unrack when training solo cause it's a hassle with just 90lbs. It definitely gave me a good quad pump though and I was aiming for 50 reps and will be increasing the total reps per training session to 75lbs over the course of this 6 week block.

Overall though it was a good training session for that early in the morning. Tomorrow is my bench day on the new program I'll be running so excited and looking forward to that.

[Jason2459]

I'd love to have a belt squat available. Nice.

10 minutes 20 seconds
https://youtu.be/0mTb8v4d09g

[Anthony21]

I'd love to have a belt squat available. Nice.

10 minutes 20 seconds
https://youtu.be/0mTb8v4d09g

It’s a pretty awesome piece of equipment.

I skimmed through starting at 10:20 but didn’t catch where they take about knee cave on the deadlift. I’ll have to check it out tomorrow some more.

[Jason2459]

It’s a pretty awesome piece of equipment.

I skimmed through starting at 10:20 but didn’t catch where they take about knee cave on the deadlift. I’ll have to check it out tomorrow some more.

Referencing your air humping on the squat lol

[Anthony21]

Referencing your air humping on the squat lol

Ahh yeah lol. Well I’ve seen other sources reference that as in setting yourself for the load prior to squatting. You’re of the belief that you shouldn’t?

[Jason2459]

Ahh yeah lol. Well I’ve seen other sources reference that as in setting yourself for the load prior to squatting. You’re of the belief that you shouldn’t?

I very much am. You want to get the glutes engaged you get your lats contracting and get your feet gripping the floor and some will say screwing them into the floor. I like Ernie Frantz description of monkey feet. Try grabbing the floor with the toes. And screw them in or like turning a door handle keeping the knees out tracking the toes. Ben Pollack has a good vid on lat engagement for the glutes. Also will be referenced by some other top squatters. And brace those abs down locking your rib cage in place.

If you don't start tight you can't expect to stay tight. Same goes for the deadlift above too.

[Anthony21]

I very much am. You want to get the glutes engaged you get your lats contracting and get your feet gripping the floor and some will say screwing them into the floor. I like Ernie Frantz description of monkey feet. Try grabbing the floor with the toes. And screw them in or like turning a door handle keeping the knees out tracking the toes. Ben Pollack has a good vid on lat engagement for the glutes. Also will be referenced by some other top squatters. And brace those abs down locking your rib cage in place.

If you don't start tight you can't expect to stay tight. Same goes for the deadlift above too.

Yeah I've read about the whole three points of contact with your feet when it comes to squatting and deadlifting. I do that so much I sometimes tend to get a cramp in my heel.

[Anthony21]

Mar 2, 2018 W1 D1
Pause bench 90%
200x1 90%
200x1
200x1
200x1
200x1

Bench Press @ 80%
175x3 T&G all sets
175x3
175x3

155x7 @ 70% (T&G all sets)
155x7
155x7

Chest supported T bar row
90x10
115x10
115x10
115x10
115x10

Triceps Extensions
40x12
40x12
40x12
40x12
40x12

Band pull aparts
x40 Red EFTS band
x40
x20



Summary: This was the start of my new 6 week bench program that the owner of Savge gym provided me. It's a high volume/frequency program that has me benching 3x a week. I'm hoping this translates to a stronger bench after 6 weeks but we'll see.

I had to train late since the gym had team training from 5-9 and during those times it's only those in the group training that can lift there. I ended up lifting around 9:36 PM and finished at 10:56 AM. I knew I was going to be tired the next day since I had to be up at 5 AM to get ready for work.

Nonetheless the training session went really well. I've been playing around with my foot position for my bench to see what feels the best/strongest. I like the flat foot position with my feet out in front. It feels I can get better leg drive but still trying to get use to it and better with the leg drive with this set up. Other than that though my bench felt good.

Accessory work is going to be focusing on my upper back and triceps so I'm hoping that pays off since both those things are key parts to a better bench.

[Anthony21]

Mar 4, 2018 W1 D2
Spoto press
140x7
140x7
140x7
140x7

Pulldowns
105x10
105x10
105x10
105x10
105x10
105x10

Jm press
65x10
65x10
65x10
65x10
65x10

Band Face pull
x25 Red EFTS band
x25
x25
x25

Dumbbell shrugs
70x12
70x12
70x12

Dumbbell Bicep Curl
35x10
35x10
35x10
35x10
35x10



Summary: This day was a solid day. I definitely like the Spoto Press and feel it's going to have a good carry over to my normal comp bench. The weight was light which was fine as it just helped to get use to the movement and practice on good technique.

Accessory work felt good and provided a good pump which was nice.


Mar 5, 2018 C3 W1 D3
Squat
230x8
230x8
230x8
230x8

Deadlift
295x8
295x8

Reverse hyper
60x12
60x12
60x12
60x12

Belt squat
140x10
140x10
140x10
140x10
140x10



Summary: Yesterday morning's squat and deadlift session went pretty well. 8's on the squat and deadlift pretty much suck.

My squat felt rock solid and I mad a minor adjustment that seemed to help a lot with my speed and just overall feel.

Instead of air humping and squeezing my glutes prior to each rep. I focused on rooting my feet into the ground more, bracing then squatting. This was a recommendation from Jason and I definitely felt strong with each set.

My deadlift felt nice and speedy. I focused on my set up based on how Starting Strength teaches it and it definitely felt rock solid so looking forward to more pulling this cycle to see how that goes.

[Anthony21]

Mar 7, 2018
Duffalo Bench
60x10 Warm up
110x6 Warm up
165x5
165x5
165x5
165x5
165x5

Dumbbell Row
80x12
80x12
80x12
80x12
80x12

Cable overhead extension
30x15
40x12
40x12
50x12
40x12

Cable overhead extension
40x12
40x12
40x14

Incline dumbbell curl
30x10
30x10
30x10
30x10

Band pull aparts
x30 Red EFTS band
x40
x30



Summary: This was my first time benching with the Duffalo Bar and it was pretty interesting as it has a 2" deficit. Seeing as I'm only working with 75% of my training max the load was light enough to get use to the groove of the bar.

I definitely like the feel though of the bar and look forward to using it some more.

[Anthony21]

Mar 8, 2018
Squat
265x10 MR 10 set
270x3
270x3
270x3
270x3
270x3

Romanian deadlift
275x8
275x8
275x8

Reverse hyper
90x12
100x12
100x12
100x12



Summary: This training session was suppose to be a rest day. I decided to train though cause I didn't want to train at like 10:00 PM then have to wake up for work today at 5:00 AM.

I was a bit sore from the last squat/deadlift session but once I got through my warm ups I was feeling fine. My squat felt strong through out and was happy how that went.

Training called for a deadlift variation so for this cycle i'll be going with the Romanian deadlift. 275lbs felt like a good weight to start with so I'll be adding to it as the weeks go by.

On a side note I'm contemplating on getting some coaching services by Garret Blevins with his new AI coaching service he offers but we'll see how that goes. I don't feel I'm at a level where I need coaching services but who knows.

[Anthony21]

Mar 12, 2018 C1 W2 D1
Pause bench
210x1
210x1
210x1
210x1
210x1

Bench Press (Touch & Go)
185x3
185x3
185x3
165x7
165x7
165x7

Chest supported T bar row
100x10
100x10
100x10
100x10
100x10

Pushdowns
40x10
40x10
40x10
40x10
40x10
40x10
40x10

Band pull aparts
0x25 Red EFTS band
0x25
0x25
0x25

Summary: This is the second week on the bench program I got from a buddy of mine. 10lbs was added to the pause singles from last week. The singles felt good and if I had to get it an RPE rating I'd say 6.5-7 but I'm trying to get better at gauging the RPE just for my own development.

Overall though benching felt good and solid. The accessory work was nice and gave a good pump. It was a good bench day. Tomorrow is a rest day then I have my squat and deadlift variation day.

[Anthony21]

[Anthony21]

Mar 14, 2018 C3 W2 D3
Squat
45x10
45x10
135x5
185x3
225x1
270x9 Top set @9
260x3 @7
260x3 @7
260x3 @7.5
260x3 @7
260x3 @7.5
260x3 @7.5
260x3 @7.5
260x3 @7.5

Romanian deadlift
245x8 @8
245x8 @8
245x8 @8.5

Belt squat
90x12
90x12
90x12
90x12
90x12

Chest supported T bar row
90x12
90x12
90x12

Side plank
0x0 30 seconds
0x0 30 seconds
0x0 30 seconds



Summary: Things went pretty good today. I decided to squat with the Texas Squat Bar which is 55lbs. I like this bar a lot for the simple fact that the 45s don't clip the weight stands when I'm walking out. On a normal Ohio Power Bar when I go to unload the 45s always clip the stands. It doesn't do much at low weight but as it increases this can cause an issue.

My squat felt good. I decided to start incorporating an RPE rating so I can start getting better at gauging my sets via RPE. I'm pissed cause my pos iPhone 6s plus ran out of memory to record my sets (which is why I'm thinking of switching to an Android). I had to just play it off feel after my top set of 270.

The program called for a top set of 10 reps max. I thought I had counted 10 reps but watching the play back it was only 9. Good thing is I feel that top set was an RPE 9 so I had at least one more rep in me.

Back off sets felt good and strong.

Tomorrow is my second bench day.

[Anthony21]

Mar 15, 2018 C1 W2 D2

Spoto press
45x15
95x5
135x3
150x7 @6
150x7 @6
150x7 @6
150x8 @6

Pulldowns
105x12
105x12
105x12
105x12
105x12

Jm press
55x10
55x10
55x10
55x10
55x10

Face pulls
30x25
25x25
25x25
25x25

Dumbbell Bicep Curl
35x10
35x10
35x10
35x10



Summary: I woke up at 4:30 AM for this session, had my preworkout and a toaster pastry for some carbs and was headed out the door at 4:45 AM. I got to the gym and started warming up around 5:08 AM.

I've been playing around with my foot position with a flat foot position most recently. I decided to see how benching on my toes felt as this was the primary way that I've had my feet set up ever since I got into powerlifting (started learning form from watching the EFTS Dave Tate vids on benching). I felt a lot better in regards to being tighter overall and more efficient with my leg drive.

I think I'll be sticking with this foot position going forward. Main reason I switched was I was getting major lower back pain after each set. I would get done with a set and feel like I was getting stabbed in my lower lumbar. It would go away after a couple minutes but over the course of a training session that sh!t would suck.

I added 10lbs to the Spoto Press from the previous week and things felt good and light. I would say it was definitely an RPE of 6 seeing as the weight felt like warm up weight.

Accessory work went good. I love the JM press for my tricep work on Day 2. I don't know why I didn't use this movement before. I went light cause I'm still getting comfortable with the movement pattern but I definitely love this tricep variation.

The training session ended at 6:28 AM and overall went pretty damn good. My bodyweight as of this morning before training was 178.2lbs. I'm slowly reverse dieting back up to maintenance and working on getting back into the 200lb range and will assess from that point.

Tomorrow is a rest day and I'll be back for my 3rd bench day on Saturday night.

[Anthony21]

Mar 18, 2018 C1 W1 D1

Squat @ 72.5%
230x2 @6
230x2 @6
230x2 @6
230x2 @6
230x2 @6
230x2 @6
230x2 @6
230x2 @6
230x3 @6
230x3 @6
230x3 @6

Face pulls
25x30
25x30
25x30

Wide grip bench @ 60%
135x5 @5.5
135x5 @5.5
135x5 @5.5
135x5 @5.5
135x5 @5.5



Summary: So I decided to sign up to get programming from Garret Blevins as I mentioned above. The start date for the new training block (4 week microcycles) was suppose to start today. I was at home itching to get into the gym so I just started day 1 yesterday afternoon.

I haven't tested maxes for a while so my maxes I provided were a good guess where I think I am.

Squat- 320, Bench- 225, Deadlift-420

The cool thing about the AI Programming is the real time adjustments that can be made based on how you're feeling that day (fatigue level rating). So Garret has a 1-10 scale on your fatigue for that particular training day. Prior to training you rate your fatigue level for that day for the movements scheduled. Based on your rating your actual sets get adjusted.

For example yesterday I had squats for 10x2 and bench for 4x5 with a fatigue level defaulted at 5 (average fatigue and soreness, you are somewhat unmotivated towards this movement). Well my actual fatigue level was around 1-2 so the programming added a set to make it 11x2 for squats and 5x5 for bench.

This is a pretty cool feature that really plays to the individual and how they are feeling that day, along with helping auto regulate volume.

This week is almost going to be a deload week so to speak. Since I'm starting a new program the weights aren't going to be heavy in terms of intensity which is fine by me. I know in time it's going to ramp up. My squat felt solid as did my wide grip bench (ring finger on rings). I'm also trying to rate the RPE on the main barbell movements though the programming doesn't call for it. It only calls for an RPE on the accessory work. I figure in time this will help me get better at RPE.

Today I have some pause deadlifts and back accessories.

[Jason2459]

My fatigue level is always a 10...

[Anthony21]

My fatigue level is always a 10...

Well you're pushing more weight than me so that's a given lol.

I'm sure my fatigue level will start to climb a little as things progress.

[Anthony21]

So....I know I mentioned this new programming service or what not. I opted out of it for a couple reasons. Main thing is financially I honestly don't feel like paying month to month for programming. Other part to that is I don't even think I'm at that level to need to pay monthly for some programming and it's not even coaching or anything, just programming you get in 4 week increments. Also some other financial obligations came up that take precedents over this.

Other reason being I like to be able to handle my own accessory work and do what I feel like doing and not feel restricted cause I have to follow a program. I always say don't be a victim of programming jumping but my dumbass is a prime example of that in this case.

Nonetheless I'm sticking with what I've been doing which is Candito's 6 week strength program for my squat and deadlift. My bench I'm still running the program I received from my buddy who owns the gym I go to.

Mar 17, 2018 C1 W2 D3

Band pull aparts
0x50 Red efts band
0x20 Red efts band
0x30 Red efts band
*100 total reps

Duffalo Bench
175x5 @6
175x5 @6
175x5 @6
175x5 @6
175x5 @6

Dumbbell Row
85x15
85x15
85x15
85x12
85x12

Cable overhead extension
50x12
30x15
40x15
40x15
40x12
40x10

Dumbbell shrugs
80x12
80x10
80x10
80x10

[Anthony21]

Mar 20, 2018
Squat
285x4 @9
285x4 @9
285x4 @9.5

Deadlift
370x3 @9
370x3 @9

Chest supported T bar row
100x12
100x12
100x12
100x12

Reverse hyper
90x12
90x12
90x12



Summary: So I'm picking up on the week of my 3rd cycle with Candito's strength program. Squat called for 3 sets at 4-6 reps. While I would of liked 5 reps across all three sets I was happy with 4 and how they felt. My technique felt good and I felt confident with each set.

That's one thing I like about this program. By the time you head into week 3 the program has you feeling pretty confident with your squat and pull. It seems my weak sticking point when it comes to my pull is just slightly after breaking the floor to knee level.

We'll see how this goes forward in terms of addressing it but I'm thinking about adding in some pause deadlifts in Cycle 4.

Tomorrow is a rest day then it's W3 for my bench program.

[Anthony21]

Mar 22, 2018 C1 W3 D1

Band pull aparts
0x25
0x25
0x25
0x25

Pause bench
220x1
220x1
220x1
220x1
220x1

Bench Press t&g
195x3
195x3
195x3
175x7
175x7
175x5

Chest supported T bar row
145x10
145x10
145x10
145x10
145x10

Tricep press down
40x12
40x20
40x20
40x15
40x15
40x18
*100 total reps



Summary: Things felt good for the most part. Bench felt like it dragged on for a long time for some reason. I was done by the time I got done with the 5 singles but had some touch and go sets to finish.

I still suck at bench and still hate the lift. I'm also finding that I'm getting hungry as sh!t midway through training. I'm unsure if it's a rise in my metabolism due to the reverse diet and calories being added back in or what. I may need to eat a bigger meal before training. Prior to this training it was just a PB & jelly sandwhich.

Today is a rest day then squats tomorrow.

[JRMoore82]

Subbed

[Anthony21]

Subbed

Welcome man. Maybe you can give me some bench tips so I can actually improve the life lol.

[Jason2459]

The Candito is a better program for you right now.

[JRMoore82]

Welcome man. Maybe you can give me some bench tips so I can actually improve the life lol.

Lol. We will see. Haven’t PR’ed in comp bench in a while but I’ll blame the single ply.

I know after this meet in April the next one I’ll do is raw. But I’m going to start off with band training to fix an imbalance first.

[Anthony21]

The Candito is a better program for you right now.

I agree with you on that one. The plan is to do a couple more training cycles with it and see how things go from there. Plus it'll be interesting how it benefits me once I'm "bulking" in a caloric surplus.

Lol. We will see. Haven’t PR’ed in comp bench in a while but I’ll blame the single ply.

I know after this meet in April the next one I’ll do is raw. But I’m going to start off with band training to fix an imbalance first.

Right on man. I just have always hated benching.

[Anthony21]

Mar 24, 2018 Candito Strength C3 W3 D3
Belt squat
90x20
90x20
90x20

Squat
55x10
145x5
170x3
200x1
265x1
290x6 Top set and hit rep goal I had planned.

Romanian deadlift
280x8 Felt easy as ****



Belt squat
90x20
90x20

Reverse hyper
190x12
190x12
190x15

Neck extension
25x20
25x15
25x12

Summary: I had the goal of hitting 6 reps on my top set @ 260. Going into training I felt good, partly due to the 240mg of caffeine from my Rockstar I had but mentally I was locked in prior to training. Warm ups on my squat felt rock solid and I wasn't going to accept anything less than 6 reps.

I apologize for the yelling but when you train alone sometimes you have to do that to get yourself hyped up. I was really happy I was able to smash 6 reps and happy that my form and technique didn't alter much. I definitely was overall happy with how my squat felt.

My RDL felt strong also and 8 reps really felt like a warm up. The goal is to hit 315 for sets of 8 which I'm sure I can here soon.

Overall training yesterday evening went just how I envisioned.

I'm headed to the gym for my 2nd bench day of the week which will be my spoto press and upper back & tricep accessory work.

[Anthony21]

Mar 25, 2018 C1 W3 D2

Spoto press
45x10
95x8
135x5
Work sets
160x7
160x7
160x7
160x7



Close grip lat pulldown
125x12
125x12
125x12
125x12
125x12

Jm press
60x10
60x10
60x10
60x10
60x10

Machine preacher curl
25x12
25x12
25x12
25x12

Face pulls
30x25
30x25
30x25
30x25

Summary: Today’s training session went great. My Spoto press felt strong and technique felt smooth. I switched my bench grip to how it use to be, pinkies on the rings. This felt a lot better and I felt I was able to utilize my triceps a lot better.

I had a strong pump going through out training which was a nice plus. Overall things went real good the last two training sessions.