Chris T's journey to powerlifting

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  1. Chris T's journey to powerlifting


    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.


  2. I wanna follow.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
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  3. 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.

  4. 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.

  5. 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.
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  6. Screw all that volume. Dam.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

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

  8. Squats and deads are my favorites also, but the down sets on deads would've killed me. Especially after a fail.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

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

  10. 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.

  11. 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.

  12. I'm not familiar with that program.

  13. 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.

  14. Deload week

    Flat bench all sets paused

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

    Incline bench
    [email protected]

    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.

  15. 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?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  16. 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.

  17. 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.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

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

  19. Too

    Much

    Volume...

  20. 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.

  21. 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

  22. Quote Originally Posted by christ83189 View Post
    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...

  23. 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

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