[CTDeuce]

I got a new one 2 months or so ago...not nearly as stacked as yours, haha, but nice

[Big Poppa S]

Originally Posted by CTDeuce

I got a new one 2 months or so ago...not nearly as stacked as yours, haha, but nice

Yeah, I got way more than I needed, but it was on sale so it was the best deal.... regardless, the way technology is going it was "outdated" before I even bought it.... lol!

EXTRAS


Although they weren't scheduled, I did a Bench assist workout on Friday and a Back Assist workout on Saturday. They both felt really good. I did some board presses on Friday rather than the close grip bench press and was able to do:

10@135
10@225
10@315
5@365
3@405
3@405
5@365
5@365

All done with ample pause at the bottle and were all pressed to lockout without any assitance. So it's nice to see that I'm still making progress, the board presses should help out alot. As for back I didn't add in the rack pulls yet, they'll be done tonight for 10 sets of 3 at 90% of my max. Then next week I'll be back to full Deadlifts, I'm just trying to throw some extra's in to help me progress as my prep time is slowly dwindling away. Some guys were actually amazed that I was willing to do a meet with less than 2 months of actual powerlifting under my belt, but I'm of the opinion that you learn the most by doing, so I'm tossing my hat in the ring as soon as I can!

[Big Poppa S]

I've moved Deads and Squats around to try and maximize my energy for the week, choose to do rack pulls today to work a little on my sticking point. There's really not enough time to really work on sticking points, etc, but I can still get a day or two in that might help me out a little.

Rack Pulls

10@135
10@225
8@315
5@405

3@495
3@495
3@495
3@475
3@475
3@455
3@455
3@425
3@425
3@405

Total weight lifted: 20,460lbs - nice!

Cardio

None, ~DD~ started her internships and has to get on the road pretty early so we don't have the time to get it done in the mornings. I figure the only time I'm going to have available for some cardio will be on my assist days and possibly the weekend so I'll be making a little bit of an adjustment.

Energy Level: Energy was awesome, but I was definitely wiped out after the 10 sets. 9.5/10

Workout Rating: A+, I love doing rack pulls, you can lift a tremendous amount of weight. 3 sets of 3 at 495 was really awesome, I almost wish I had more time to prepare so that I could really work hard on these and improve my full deadlifts.

Post Workout Musings: The workout was plain awesome, it was hard but I was able to persevere. Hopefully, it'll help me a little with my sticking point as I really focused on exploding out of the hole.

Macros:
Calories: ~3000 kcal - although this many kcals really powers the workout, it almost feels like too much right now as I feel totally full throughout the day, probably will drop it back down to 2500

Water intake: 7 litres

Morning:
1 Fish Oil
1 Multi
2 Shred-XS HC
3 Kreaceps

Pre-workout:
2 Shred-XS
1 scoop Ragnarok
3 Cordygen5

[Big Poppa S]

Deadlift Assist day

--------------------------------------------------------------------------------
Was late getting to the gym last night as ~DD~ had the car. I had to rush it alittle but still put together a decent deadlift assist day. However, my lower back is crazy sore so I took it relatively easy as well.

V-Grip Pulldowns

12@210
10@230
8@250

Wide grip Cable Rows

12@200
10@220
8@240

Barbell Shrugs

12@225
12@315
- didn't go any heavier due to back stiffness/soreness.
- no "holds" either.

Machine Preacher Curls - it was crazy I've actually been noticing alot of improvement in my arms since starting my powerlifting training, guess it's true that the old basics are always the best!!

12@120
10@130
8@140

DB Hammer Curls

12ea@40
10ea@45
8ea@50

Cardio - done after workout.

I rushed the workout so I was able to get 25 mins in on the reincumbant bike, the workout and cardio took 50 minutes total.

Energy Level: Energy wasn't a problem, even though it was later on in the evening, although I had some crazy heartburn during cardio. 8.5/10

Workout Rating: B+, I'm satisfied with this workout because I think it's about the best I could have done under the circumstances, no problems with it at all.

Post Workout Musings: Probably won't be able to work out tonight as my GF has the car again and I have to coach Spring hockey at 7:30 until 9:00, gym closes at 10, and the GF usually doesn't pick me up from work until around 5ish, maybe I can still get some lifting in just can't waste any time when I'm there...... we'll see....

Macros:
Calories: ~2500 kcal

Water intake: 7.0 litres

Morning:
1 Fish Oil
1 Multi
2 Shred-XS Hardcore
3 Kreaceps

Afternoon:
1 Fish Oil
2 Shred-XS
3 Cordygen5
1 scoop Ragnarok

[Big Poppa S]

Bench Day

--------------------------------------------------------------------------------
So instead of moving my bench workout back a day I was able to get to the gym with enough time (although slightly rushing) to get it done. I don't want to push too many things back as next week I start a new job and you never know what kind of time you're going to have available.

Bench Press

10@135
10@225
5@315 -these felt really difficult - I didn't realize how much energy switching deadlifts and squats around would take out of my upper body.

3@335
3@335
3@315
3@315
3@355
3@335
3@335
3@355
3@355
3@335

Total weight lifted: 15,285 - ouch... not good!

Cardio

I skated with the spring hockey team that I'm helping coach, it's not really good cardio but by the end I have a decent sweat on.

Energy Level: Energy was okay, I was a little tired from the upper body/back work done over the last 2 dats. 7.5/10

Workout Rating: B+, this one wasn't great by any means but I kept trying to push it hard, (see the "wave" style in my sets), so I was at least pushing it with all I had left.

Post Workout Musings: I think my body just has to adjust to this split, maybe I should go back to doing squats first, but with roughly 3 weeks left before the meet I'm not going to worry about too much (I'll make a decision when I plan out my post-meet workout schedule). I'm sure the switch-up is keeping my body "guessing", so a little muscle confusion can't hurt.

Macros:
Calories: ~2500 kcals

Water intake: 7 litres

Morning:
1 Fish Oil
1 Multi
2 Shred-XS HC
3 Kreaceps

Pre-workout:
2 Shred-XS
1 scoop Ragnarok
3 Cordygen5

Intra-workout:
1 scoop Intrabolic

[Big Poppa S]

Incline Barbell Press

12@135
12@225
10@245
8@275

DB Shoulder Press

12@60
10@80
8@100

Weighted Dips

12@BW (bodyweight)
10@BW + 25
8@BW + 50

Tricep Pressdowns

15@210
15@210
15@210

Cardio

Was late getting to the gym again due to "the better half" having the SUV, so no cardio was completed. Man, I gotta get back on track, not only to maintain my "wind" but also to ensure that I stay in the right weight class

Energy Level: Energy was really top-notch. 9/10

Workout Rating: A, the upper body got a real amazing pump and burn from this workout, my chest was already so pre-exhausted that the inclines, shoulder presses and dips were all extremely tough!

Post Workout Musings: Time is getting short, but my workouts are going great, I'm starting to get a little excited/nervous for the meet, gotta send all the fees today and book my hotel......can't wait!!

Macros:
Calories: ~2500 kcal

Water intake: 7 litres

Morning:
1 Fish Oil
1 Multi
2 Shred-XS-HC
3 Kreaceps

Pre-workout:
1 Fish Oil
2 Shred-XS
1 scoop Ragnarok
3 Cordygen5

Intra-workout:
1 scoop Intrabolic
__________________

[CTDeuce]

Everything's lookin great man...keep it up!

[Millennium 1]

Looking great in here Steve. I really like your new split. I think once you adjust to it it will really pay off. Your numbers are looking really strong and you are going to do really well.

Now we just have to get you a second car

[Big Poppa S]

Originally Posted by Millennium 1

Now we just have to get you a second car

Quoted for truth.... but I think that's on the back burner until after we purchase a house..... oh yeah and after I finally buy a ring....

[Big Poppa S]

Been a little lazy on the updates for the last couple days.... I've continued to make some changes to my lifting schedule as the meet draws closer, I've wiped out the "Assist" days so that I can focus all my energry on working on my 3 main lifts (working with the suits as well), so I'll be doing the lifts on 3 consecutive days taking 1 day off and then repeating until it's meet time.

Deadlifts

10@135
10@225
8@315
5@405

3@455
3@455
1@495
1@495
1@515
1@515 - fail, was wiped out.
3@455
3@455



Cardio

None.

Energy Level: Energy was awesome, using the suit for the first time took alot out of me. 9.5/10

Workout Rating: A, the workout felt really good, but I still need more practice with the suit.

Post Workout Musings: Progress is continuing quite well.... not much longer

Macros:
Calories: ~2500

Water intake: 7 litres

Morning:
1 Fish Oil
1 Multi
2 Shred-XS HC
3 Kreaceps

Pre-workout:
2 Shred-XS
1 scoop Ragnarok
3 Cordygen5

[Big Poppa S]

No workout last night, a few people from work took me out for a nice big supper as today is my last day with this company (start tomorrow with my new job). Also seeing as today is my last day, I'm going to be taking it real easy, not too much work being done at my desk... if you know what I mean. Tonight will be my bench day, I'll be using the bench shirt so I won't be doing the 10 sets of 3, it'll probably end up being more of "mountain", continually increasing weight and decreasing reps until I "peak" than decreasing weight and increasing reps on the way down.

LAST DAY!

[CTDeuce]

Sounds awesome man

[Big Poppa S]

Haven't done much updating lately as there hasn't been much to update, a busy schedule (new job, etc) has been making it difficult to get to the gym and when I have got there I've had some horrible lifting days. A previous back injury has been reaking havoc all down my right leg, I've been experiencing numbness, and a major loss of strength in that leg. I've been trying to get in to see a chiropactor or a RMT but any time that is good for me is already booked up, as well my group benefits don't come into effect for another 2 and a half months so it'll be all out of my pocket. I really want to get in to see someone before the meet (yes, I'm still going through with it). I'll try to keep some posts going as I get closer, especially if by some miracle I get better....

[Big Poppa S]

My deadlift day wasn't actually that bad last night. Even though I am still suffering from what I've mentioned above, I am still continuing my prep for my meet on May 31st. I have been in contact with a RMT and hopefully I will be ablle to get in there next week while I am in my resting phase prior to the meet. Last night I did the following:

10@135
10@225
10@315
3@405
1@455
1@495
1@525

I completed these with relative ease, even the final sets weren't too bad, although I'm still not where I was prior to injuring myself. Hopefully the time I take off next week will give me a little more strength/energy back. Tonight will be bench press (shirt assisted) and I'll probably try to go real big if I can. We'll see how it goes....

[Big Poppa S]

So I finally got a chance to use the bench shirt yesterday... and let me tell you, those things are not even the least bit comfortable. I have bruising on my chest, back, triceps, and even some in my pits....... but it definitely works.

Bench Press

10@135
10@225
5@315
3@365
1@405
- this is where I put the shirt on.
1@405
- readjusted as it wasn't feeling right.
1@405
1@425
1@445 - NEW PR!
- realistically I proabably have a little more in me to go heavier, but the combination of all the warmups and