Week 9 - Day 3

MOCK POWERLIFTING MEET - SATURDAY, NOVEMBER 23, 2013

Squat #1: 385
Squat #2: 405 PR
Squat #3: 425 - Missed

Bench #1: 285
Bench #2: 305 PR
Bench #3: 315 - Completed lift, but red lighted for not waiting for "press" command. I'll chalk it up as a training PR.

Deadlift #1: 405 - Missed due to grip. Not sure why seeing that I hit this for an easy set of 5 a week prior.
Deadlift #2: 440 - Missed due to grip.
Deadlift #3: 440 - Used alternating grip, so not a PR.

Total: 1150

Since I was having grip issues on the deadlift, which I've never had before, I knew I had more in me. So, being determined to set a PR, I continued to pull a few more times after my final attempt.

Deadlift #4: 445, double overhand, PR
Deadlift #5: 465, double overhand, PR

Here's a quick video synopsis of today's session.

All in all, it was a good day. Set training PR's on all lifts and I learned how to approach my next powerlifting meet, so I avoid making same the mistakes. Looking forward to the next 6 weeks of training.

Week 9 - Day 2

Back Squat @ 80% 267.5 x 5 x 2 sets

Press @ 80% 135 x 5 x 3 sets

Iso Side Bridge BW x 45 sec x 3 sets

Pull-Ups BW x 9 x 3 sets

FM Chin-Up Ladder 1,2

FM Push-Ups 10,10

FM Crunches 10,10

PM Neck Harness 20 x 25 x 3 sets

Reduced press load due to upcoming mock powerlifting meet.

Week 9 - Day 1

Back Squat 385 x 1 (opener); 335 x 5, x 5, x 7
Bench Press 285 x 1 with pause (opener); 277.5 x 5 x 3 sets
A1. Pendlay Rows 155 x 12 x 3 sets
A2. Ab Wheel BW x 12 x 3 sets
B1. Barbell Curl 45 x 15; x 11

FM Circuit:
Chin-Ups 1,2
Push-Ups 10,10
Crunches 10,10

PM
Neck Harness 20 x 25 x 3 sets
Neck Flexion 20 x 25 x 3 sets

Today I hit my openers for the Saturday mock powerlifting meet.  The squat and bench attempts went really well and I'm thinking a 1200 total might be in the cards.

Also, I reset the squat numbers and began a new six week cycle which will bring me to the end of the year.  I'll be using the Greyskull LP in an attempt to push the body weight up to 200lbs, so strength numbers won't be as important, but volume of work will.  According to the scale I gained 7 lbs over the past eight weeks and currently I am at 193 lbs.

Week 8 - Day 3

Back Squat 375 x 5 x 3 sets *PR*
Press 167.5 x 5 x 3 sets *PR*
Deadlift 405 x 5 x 1 set - These were a joke today.  Easy as hell!
A1. Pull-Ups BW x 8 x 3 sets
A2. Iso Side Bridge BW x 40 sec x 3 sets

Today's squats were an all out effort.  Couldn't have completed another rep even if I tried.  My legs were trembling on the 5th and final rep.  Feels good knowing I gave it my all under the bar today.

My goal for the past eight weeks was to remain consistent with my training by completing 3 lifts per week; this is exactly what I did.  In doing so, previous PR's have fallen and new one's obtained; however, based on the last two weeks of training, I believe it's time to progress from the novice LP.  With that being said, the goal for the next six weeks is to follow a GSLP without missing a planned lift.  This will bring me to the end of the year at which point I will reassess my training goals to determine the next step.  Additionally, this week I will complete a mock powerlifting meet to fulfill a personal goal I had set for myself eight weeks ago.  My attempts are tentatively as follows:

Squat 1 = 385
Squat 2 = 405
Squat 3 = 425

Bench 1 = 285
Bench 2 = 305
Bench 3 = 315

Deadlift 1 = 405
Deadlift 2 = 440
Deadlift 3 = 460

*deadlifts performed double overhand

All my second attempts would be PR's giving me a total of 1150.  My third attempts are "wishful thinking" which would give me a 1200 total.  If I'm properly recovered come Saturday I think I'm good for it.  Time to make it happen.

Week 8 - Day 2

Back Squat @ 80% 292 x 5 x 2 sets

Bench Press 275 x 5 x 3 sets

A1. Barbell Rows 155 x 10 x 3 sets

A2. Ab Wheel BW x 12 x 3 sets

PM Neck Harness 25 x 20 x 3; Neck Flexion 10 x 20 x 3 sets

Miss loaded back squats.  Should have been 296 for 80%, not 292.

Week 8 - Day 1

Back Squat 375 x 5; x 5; x 1
Press 165 x 5 x 3 sets
A1. Pull-Ups BW x 7 x 3 sets
A2. Iso Side Bridge BW x 40 sec x 3 sets

Attempted another squat PR.  The first two sets felt fast, but I just didn't have it in me for the third.  Skipped the power cleans due to serious low back fatigue from squatting.  This is the second week I had to modify the load or skip the power cleans, so they might be dropped entirely moving forward.  Otherwise, looking forward to Saturday's lift, so I can give 375 another go.

Week 7 - Day 3

Back Squat 370 x 5 x 3 sets *PR*
Bench Press 270 x 5 x 3 sets
Deadlift 395 x 5 x 1 set
A1. Pendlay Row 155 x 8 x 3 sets
A2. Iso Side Bridge BW x 35 sec x 3 sets

Week 7 - Day 2

Back Squat @ 80% 292 x 5 x 2 sets
Press 163 x 5 x 3 sets
Power Snatch 105 x 2 x 5 sets
A1. Pull-Ups BW x 6 x 3 sets
A2. Ab Wheel BW x 10 x 3 sets

PM Neck Harness 25 x 15 x 3 sets, Neck Flexion 10 x 15 x 3 sets

Week 7 - Day 1

Back Squat 365 x 5 x 3 sets *PR*

Bench Press 265 x 5 x 3 sets

Power Clean 185 x 3 x 5 x sets

A1. Pendlay Rows 135 x 12 x 3 sets

A2. Iso Side Bridge BW x 35 sec x 3 sets

Video of squat PR.  Enjoy. http://youtu.be/Wp_r86XNiCA

Week 6 - Day 3

Back Squat @ 80% 287.5 x 5 x 2 sets
Press 162 x 5 x 3 sets
Deadlift 390 x 5 x 3 sets
A1. Pull-Ups BW x 5 x 3 sets
A2. Ab Wheel BW x 8 x 3 sets

Week 6 - Day 2

Back Squat 361 x 5 x 3 sets *PR*

Bench Press 260 x 5 x 3 sets

Power Snatch 100 x 2 x 5 sets

A1. Barbell Rows 135 x 10 x 3 sets

A2. Iso Side Bridges BW x 30 sec x 3 sets

Hell yeah!  Freakin' PR on the squat!  Haven't PR'd in over three years due to inconsistent training.  Goes to show that consistency is the key.  It's really that simple.

Drink milk.  Squat.  Repeat

Week 6 - Day 1

Back Squat @ 80% 285 x 5 x 3 sets

Press 161 x 5 x 3 sets

Power Clean 192.5 x 3 x 5 sets

A1. Ab Wheel BW x 8 x 3 sets

A2. Pull-Ups BW x 5 x 2 sets

This week I've decided to add in pull-ups and barbell rows.  I can definitely notice my bench is a little weak with their absence.  Hopefully it I won't take too long to get my pull-ups back up to speed.

Power cleans were better than last time regarding technique; however, I'm starting to get some left sided forearm pain due to early arm bend on the second pull.  Need to work on that.

Week 5 - Day 3

Back Squat 355 x 5 x 3 sets

Bench Press 255 x 5 x 3 sets

Deadlift 385 x 5 x 1 set

Iso Side Bridges BW x 30 sec x 2 sets

All completed in 1 hour 6 minutes.

Week 5 - Day 2

Back Squat @ 80% 280 x 5 x 3 sets

Press 160 x 5 x 3 sets

Power Snatch 95 x 2 x 5 sets

Ab Wheel BW x 8 x 2 sets

Yikes!  I haven't snatched in a long time.  Definitely needs a lot of work.

Week 5 - Day 1

Back Squat 350 x 5 x 3 sets

Bench Press 250 x 5 x 3 sets

Power Clean 190 x 3 x 5 sets

Iso Side Bridge BW x 30 sec x 2 sets

Missed 3 out of 15 reps on power cleans.  Two of them on the first set and one on the third set.

This week I decided to decrease squat and pulling volume, so now I will be doing the following:

M - Squat, Bench/Press, PC, Ab work
W - 80% Squat or Front Squat, Press/Bench, P. Snatch, Ab work
F - Squat, Bench/Press, Deadlift, Ab work

Would like to start adding more at this point, but going to continue keeping things simple with programming.  Probably continue an "advance novice" set-up for the next four weeks depending on progress; thereafter, I'll begin running a "GSLP" set-up.

Week 4 - Day 3

Back Squat 345 x 5 x 3 sets

Press 157.5 x 5 x 3 sets

Deadlift 380 x 5 x 1 set

Week 4 - Day 2

Back Squat 340 x 5 x 3 sets

Bench Press 245 x 5, x 5, x 7

Power Cleans 185 x 3 x 5 sets

Week 4 - Day 1

Back Squat 335 x 5 x 3 sets

Press 155 x 5 x 3 sets

Deadlift 375 x 5 x 1 sets

Week 3 - Day 3

Back Squat 330 x 5 x 3 sets

Bench Press 275 x 5, x 5, x 4

Power Clean 170 x 3 x 5 sets OEM

Back squats felt FAST!  Shockingly I felt really strong on them today! Benching was a different story.  Missed the 5th rep on the last set about halfway up and dumped it on the spotting pins.  I didn't use a spotter which was stupid on my part, so close call.  Probably would've made the last rep if I took a hand off from a spotter, but spotter or not, should have made this lift since in the spring I hit 300 x 5, x 5, x 4.  Oh we'll.  I'll get it next time.

Overall, good ending to the week.  Now it's time to prepare for week 4.  I'm shooting for two deadlift sessions this coming week, so I'm interested to see how the low back holds out.

Week 3 - Day 2

Back Squat 325 x 5 x 3 sets

Press 150 x 5 x 3 sets

Deadlift 370 x 5 x 1 set

Low back fatigue starting to set in due to increasing work volume.  Hoping I can make it to next Friday before making any new changes.

Week 3 - Day 1

Back Squat 320 x 5 x 3 sets

Bench Press 270 x 5 x 3 sets

Power Clean 155 x 3 x 5 sets

Kept it pretty conservative with the power cleans, but hoping to be at 185 by next Wednesday.

Week 2 - Day 3

Back Squat 315 x 5 x 3 sets

Press 145 x 5 x 3 sets

Deadlift 365 x 5 x 1 set

Starting next week power cleans will be alternated with deadlifts.  Will do so for 2 weeks.

Week 2 - Day 2

Back Squat 310 x 5 x 3 sets

Bench Press 265 x 5 x 3 sets

Deadlift 355 x 5 x 1 set

Week 2 - Day 1

Back Squat 305 x 5 x 3 sets

Press 140 x 5 x 3 sets

Deadlift 345 x 5 x 1 set

Week 1 - Day 3

Back Squat 300 x 5 x 3 sets

Bench Press 260 x 5 x 3 sets

Deadlift 335 x 5 x 1 set

My recovery ability is way up this time around since I'm not doing any conditioning.  Feeling good about things this time around.

Week 1 - Day 2

Keeping things simple.

Back Squat 295 x 5 x 3 sets

Press 135 x 5 x 3 sets

Deadlift 325 x 5 x 1 set

Week 1 - Day 1

Well, it's been some time since my last post.  My training has been pretty much nonexistent, so my numbers have regressed quite a bit.  Also, my diet has been sub par with my daily caloric intake being equivalent to that of a robin's.  It's no wonder I'm down ~10 pounds.  Anyways, here's where I'm currently at:

BW = 186 lbs.

Back Squat 275 x 5, 285 x 5, 295 x 5
Bench Press 255 x 5 x 3 sets
Deadlift 315 x 5 x 1 set
Press 135 x 5 x 1 set

My plan is to squat and deadlift every lift for the next two weeks to get things up to speed.  Starting the third week, depending on how I feel, I will begin deadlifting once a week and Tuesday's squats will be reduced to 80% of Sunday's load.