Chris T's journey to powerlifting

[christ83189]

So here I am. Im new here, Ive been lifting for years off and on. I want to compete as a powerlifter.
Ive wrestled, done MMA, and crossfit but I want to be STRONG. I am 26, married with 2 little boys and a daughter on the way. I weigh 225, train 6 days a week with a program geared towards optimal strength. My lifts are as follows:
Bench- 365
Squat- 405
Deadlift- 500
Strict shoulder press- 185.
Im logging here on a whim, so follow along if you want. Any advice would be much appreciated. Ill log as often as i can but with a wife and 2 kids with soon to be 3 i might not be able to every day.

 

[RegisterJr]

I wanna follow.

 

[christ83189]

So did shoulders yesterday... Didnt have time to log it. Squats today. Working on speed out of the hole and keeping the bar moving in a straight path.
10x135 paused
5x225 paused
5x315
3x345
3x365
3x365
3x355
3x355
3x345
3x325
5x315
5x275 paused
5x275 paused
5x225 paused
5x225 paused

Moved on to superset leg press and calf raises.
4 plates each side x10x10
6 plates x10x10
8 plates x10x10
7plates x10x10
6 plates x10x10
5 plates x10x10
4 plates 4 second count on way down. Explode up. For 10 reps.
3 plates ^^
2 plates ^^
1 plate ^^

Got the jello legs going on. Job interview today. Tomorrow will be bench to start then back and bis after i think.

 

[christ83189]

Bench followed by back and bi's. Kinda. Anyways.

Flat bench
135x10
185x8
225x5
275x3
295x3
295x3
290x3
285x3
315x1
CGBP
135X10
185X8
225X5
185X8
135X10
WGBP
135X10
185X5
225X5
245X5
275X3
315X1

Bent over rows
135x10
135x10
185x5
185x5
Iso-lateral rows
2plates each sidex10
3 plates x10
4 plates x10
5 plates x6
4 platesx 10
3 plates x10
2 plates x10

Lat pull downs
120x10
140x10
160x10
180x8
Dropset
180x5
160x5
140 to failure
120 to failure
100 to failure

Seated rows
140x10
160x10
180x10
Dropset
180x8
160 to failure
140 to failure
120 to failure
Standing EZ bar curls 90x10x5
^^hence the kinda on back and bi's. The EZ bar curls were the only straight bicep exercise I did.

 

[christ83189]

Deadlift day

135x10
225x8
315x5
405x5
455x3
500x1
545 (failed) dang it
500x1
455x3
405x3
405x3
405x3
405x3
315x5
315x5

Front squats
135x10
225x5 paused
225x5
225x5 paused
185x5 paused
185x5 paused

Back squat
225x5 paused
275x5 paused
315x3
315x3
315x3
315x3
275x5 paused
225x5 paused
185x5 paused

BB clean grip reverse lunges
135x10
155x10
185x10
165x10
155x10
155x10

Overall felt really good today even with the missed attempt at 545. Ill get it.

 

[RegisterJr]

Screw all that volume. Dam.

 

[christ83189]

I love it. Leg day is my favorite. Except for when it isnt. I love squats and deads though.

 

[RegisterJr]

Squats and deads are my favorites also, but the down sets on deads would've killed me. Especially after a fail.

 

[jimbuick]

What kind of basic template do you base your training off of?

 

[christ83189]

Its kind of a spin off of the rp21 method although i kinda ventured off a little bit from it this last week or so and just went with what my body felt like doing but still stayed someone close to the main idea of it.

 

[christ83189]

I usually do the RP 21 as its written and its served me well but i did all my 1RM's this last week and then ive just been focusing on cleaning up form and technique on the big lifts after doing some research on powerlifting competition and so im doing that right now. Going to hit a deload week next week and then go back to it the week after.

 

[jimbuick]

I'm not familiar with that program.

 

[christ83189]

Rest/pause 21 its called that cause on each of the big lifts its 7 sets of 3 with one minute of rest between each. Then 6x5 accessory work with 30 seconds rest. Its intense. Hard but i love it.

 

[christ83189]

Deload week

Flat bench all sets paused

135x10
185x8
225x8
225x8
235x5
245x5
255x3
245x3
235x5
225x8
205x8
195x8
185x8
165x10

Incline bench
4x8@135

Dips ss/ skullcrushers

BW+45x8 /SC 90X8
BW+70x8 /SC 80X8
BW+45x8 /SC 80X8

DB flat bench SS/ tricep OHP
80X8 /90X5
80X8 /80X8
80X8 /80X8

DB incline ss/ incline db flye
70x10x4/40x8x4

Hex press/ lat pullovers
60x10/90x8
65x10/90x8
75x8/90x8

Thats it for today. A little more volume than i meant for but after two days off and working with lighter weights i just felt like i could keep going so I'll take it. See y'all next time.

 

[MrKleen73]

Nice log so far and some nice lifts. Interesting program there so the main lift is 3 reps EMOM for 7 minutes, what percentage are you shooting for with that? I love the training density there, just curious of the training intensity. Are you using 75-80% of your 1RM? Where did this program originate from?

 

[christ83189]

Found it on t-nation.com written by Eric Brown. Its been working nicely so far. Yes its 80% of 1rm for the working sets on the big lifts. Im on deload week right now so im hitting lighter weights for more volume and then ill be back at it next week. Not even two months ago i had never benched over 300 or deadlifted 500 or squatted over 400. Last week i hit my maxes and got 405 for squat 500 for deadlift and 365 for bench(although this one my butt came off the bench and since then ive been working on competition form and getting lifts that would be good in a meet). The intensity is up there for sure I always leave the gym soaked through with sweat. And its not quite EMOM, its a full minute of rest between sets.

 

[christ83189]

https://www.t-nation.com/workouts/lift-like-a-monster-look-like-a-hero

 

[MrKleen73]

https://www.t-nation.com/workouts/lift-like-a-monster-look-like-a-hero

Oh so a full minute rest, even better. Thanks! I will check it out. I am trying to get myself ready to do my first meet later this year. T-nation always has some great workout plans.

 

[christ83189]

Yeah they do. Glad to have you on board over here.

 

[napalm]

Too

Much

Volume...

 

[christ83189]

The way i see it if your body feels up to it, do it. Im eating a ton and my body recovers pretty well even from my highest volume days so i feel that its ok.

 

[christ83189]

Shoulder day
Strict shoulder press
95x10
135x6x5
115x10
95x10

Push press
185x5x2
205x5x2

Seated DB Shoulder Press SS/ Reverse DB fly

60x10/25x10
65x8/25x10
70x8/25x10
60x10/25x10

DB Lateral Raises/ BB Upright Row
25x10x5/100x10x5

EZ Curl bar front raises/ incline DB press

40x10/ 70x10 x4

Threw in a little lat work too cause its a weak spot for me.
Lat pulldowns SS/ Seated row
120x10/120x10
140x10/140x10
160x10/160x10
180x8/180x10

Dropset lat pulldown finisher

180xfailure
160xfailure
140xfailure
120xfailure
100xfailure

Thats it for now

 

[napalm]

The way i see it if your body feels up to it, do it. Im eating a ton and my body recovers pretty well even from my highest volume days so i feel that its ok.

Just think how strong you'd get by cutting the volume in half and upping the intensity...

 

[christ83189]

The intensity is there. And all my big lifts have gone up 100 pounds in the last 8 months. So im happy with it. Everyones different and everyones body reacts to things differently

 

[christ83189]

Plus i just like lifting weights. Its my time to get away from everything for an hour or two you know

 

[BeastFitness]

IN!

The way i see it if your body feels up to it, do it. Im eating a ton and my body recovers pretty well even from my highest volume days so i feel that its ok.

Honestly brother volume is completely relative to the individual and their genetic response just as intensity, frequency, food selection, gear selection, etc.

As long as your periodization is properly in lined with your goals and doesn't conflict, your good to go

 

[jswain34]

Too

Much

Volume...

Check out Dmax's log lol

 

[christ83189]

IN!



Honestly brother volume is completely relative to the individual and their genetic response just as intensity, frequency, food selection, gear selection, etc.

As long as your periodization is properly in lined with your goals and doesn't conflict, your good to go

Thanks man i was waiting for someone to back me up on that lol. I dont feel like its too much volume.

 

[jswain34]

It really depends on what stage of training you're in. If you're peaking for a contest, then yeah, thats too much volume on the non-comp lifts. But, if you're just base building and getting bigger and stronger then do however much volume as your individual recovery allows.

 

[BeastFitness]

Thanks man i was waiting for someone to back me up on that lol. I dont feel like its too much volume.

Yep. Individual. My genetics allow me to grow at a very high volume so I'm in the similar boat

It really depends on what stage of training you're in

Yes! Relative to the individual. One person's acclimation phase COULD be another person's overreaching phase…depends

 

[christ83189]

Had kinda a bit of a headache today and ran out of preworkout. Not a good combo. Anyways wasnt feeling it today. Did some squats after warming up.

135x10
185x8
225x5
275x5
315x5
315x5
275x5
225x8
185x10

20 min on stairclimber.

Then my wife was waiting for me there so i took that as my cue to call it good.

 

[MrKleen73]

Had kinda a bit of a headache today and ran out of preworkout. Not a good combo. Anyways wasnt feeling it today. Did some squats after warming up.

135x10
185x8
225x5
275x5
315x5
315x5
275x5
225x8
185x10

20 min on stairclimber.

Then my wife was waiting for me there so i took that as my cue to call it good.

Yep when the wife is waiting there for you it is pretty much time to go. I got to the point I told my wife if she thought she were going to finish before me she needed to take a separate car. I was tired of getting the look when she was done before me.

 

[RegisterJr]

My wife is always done before me. Now I just tell her when I'm going to have a >hour session and she'll do cardio at home.

 

[christ83189]

Well she had gone to a chiropractor appt and i wasted time when she dropped me off waiting for a buddy of mine to lift with. I ended up just lifting by myself but i wasted too much time and she was waiting for me by the time i finished squats.

 

[christ83189]

Shes pregnant and this pregnancy has been really hard on her so she hasnt been able to work out for a while so i usually just go alone.

 

[MrKleen73]

It sucks when you are used to working out with your wife and something happens that breaks that up. It really is such great quality time once you figure it all out.

 

[MrKleen73]

That being said... CONGRATULATIONS on the pregnancy!

 

[christ83189]

Thanks bro . We have two boys and this is our first girl. Exciting. But yeah we actually used to do crossfit together. Shes probably gonna go back to that. Im not though. Doing crossfit im in awesome condition but i cant keep size and strength the way i like. Cant afford to eat enough doing that lol

 

[MrKleen73]

Thanks bro . We have two boys and this is our first girl. Exciting. But yeah we actually used to do crossfit together. Shes probably gonna go back to that. Im not though. Doing crossfit im in awesome condition but i cant keep size and strength the way i like. Cant afford to eat enough doing that lol

Yeah, just keep some metcons and WOD in there for general conditioning here and there and you should be solid. I try to do a mix of jumps, bodyweight work, and a lot of barbell work for the big 3. I just recently started getting my general athleticism back and don't want to lose it in the quest for strength. Hard to keep focus on all those aspects at once but it works.

 

[christ83189]

Yeah ive been slacking on conditioning the last couple weeks. Need to bring that back.

 

[christ83189]

So the day before yesterday i worked out with a buddy of mine and he made me do abs. ( I hate doing abs) so yesteday and today my abs have been crazy sore. Decided to focus on abs at least twice a week cause this sucks lol.

Work out today-

Got some preworkout last night thank god. Anyways...

Flat bench

135x10
185x8
225x8
225x8
245x5
255x4
245x5
225x5
185x8

Incline bench (my incline lifts are not proportional to my flat bench so ive been working on it alot more lately)

135x10
155x8
185x5
225x1 (yikes)
205x3
185x5
155x5

CGBP (these and the dips are here to try to get my dumb triceps to grow... My triceps are pretty lame for someone that can bench over 3 plates)
135x10
185x8
225x6
185x8
135x10

Weighted dips/ ss with close crip EZ bar curls

BW+45x8/90x8
BW+45x8/90x8
BW+90x6/90x8
BW+90x6/90x8
BW+45x8/90x8

Flat bench DB press/ss DB lat pullover

90x8/95x8
90x8/95x8
90x8/95x8

2 sets 15 v-ups then realized my 2 hours of day care were up. So that was it. Plus my abs still really hurt lol

Thanks for reading

 

[MrKleen73]

Yeah ive been slacking on conditioning the last couple weeks. Need to bring that back.

Yes, it is one of those things that is fleeting if you do not keep it up. There is simply something to be said about being ready for just about anything and physically capable of performing well throughout a myriad of activities. When that conditioning drops and the body weight stuff starts slipping I really miss being able to do it.

 

[herderdude]

I'm in. That's one hell of a nice bench you've got.

 

[herderdude]

The way i see it if your body feels up to it, do it. Im eating a ton and my body recovers pretty well even from my highest volume days so i feel that its ok.

Look up Prilepin's chart. That's research based on thousands of successful lifters. Much more accurate than what you feel like. You're trying to build a house in one training session, where in reality the house is built over a period of years with one training session being one brick.

You don't wanna blow it out one week, have a zhitty week, then deload because you feel bad. That's one good week out of three. You're looking for about 40 good weeks in a year.

 

[RegisterJr]

So the day before yesterday i worked out with a buddy of mine and he made me do abs. ( I hate doing abs) so yesteday and today my abs have been crazy sore. Decided to focus on abs at least twice a week cause this sucks lol.

I stopped doing direct ab work over a year and a half ago. Recently I picked it back up, and like you, it sucked. lol

However, the core bracing on squats and ohp have been so much stronger. I'm hoping the added core strength gives me a little more boost on my numbers.

 

[christ83189]

I stopped doing direct ab work over a year and a half ago. Recently I picked it back up, and like you, it sucked. lol

However, the core bracing on squats and ohp have been so much stronger. I'm hoping the added core strength gives me a little more boost on my numbers.

Thats kinda the same idea i had too

 

[christ83189]

I'm in. That's one hell of a nice bench you've got.

Thanks man. Glad to have you.

 

[christ83189]

Look up Prilepin's chart. That's research based on thousands of successful lifters. Much more accurate than what you feel like. You're trying to build a house in one training session, where in reality the house is built over a period of years with one training session being one brick.

You don't wanna blow it out one week, have a zhitty week, then deload because you feel bad. That's one good week out of three. You're looking for about 40 good weeks in a year.

Thank you ill look that up this morning. Ive seen you on other logs giving advice and it seems like your two cents is worth a little more than that. Im open to any advice.

 

[christ83189]

Look up Prilepin's chart. That's research based on thousands of successful lifters. Much more accurate than what you feel like. You're trying to build a house in one training session, where in reality the house is built over a period of years with one training session being one brick.

You don't wanna blow it out one week, have a zhitty week, then deload because you feel bad. That's one good week out of three. You're looking for about 40 good weeks in a year.

That table, do i just apply that to the big 3?

 

[christ83189]

Two new PR'S today.

Back squat

135x10
225x8
315x5
+belt
365x3
385x1
405x1
415x1 (pr)
385x2
365x3
315x4
275x5 paused

Deadlift
225x8
315x5
405x3
455x1
515x1(pr)

Leg press
5 plates each side 12 reps/ss 15 calf raises
6plates x10/x10
7plates x10/x10
6plates x10/x10
5plates x10/x10
4platesx15/x15
3plates x15/x15

Legs are thrashed. Thats it.