The December 885

[orbitron3000]

gonna be competing in a powerlifting competition in december. my goal is to get a combined total of 885 lbs to qualify for nationals at the collegiate level.

a little about myself:
Age: 20
Height: 5'9"
Weight: ~140lbs

Current 1RMs:
Squat: 275
Bench: 215
Deadlift: 330

Goals for 1RM to make 885:
Squat: 315
Bench: 225
Deadlift: 350

Differentials:
Squat: +40lbs
Bench: +10lbs
Deadlift: +20lbs

Current Sups:
Drive (AN)
RPM (AN)
NeoVar (AN)
Somnidren (Millenium)
Fish Oil

The competition is about 8 weeks away, and I'll be competing in the 132-148lb weight class.

[orbitron3000]

So all this week, I've been doing a 5-3-1 workout inspired by Jim Wendler. I've been workin with Inarius. This is what has been this week so far:

Monday: Squat:
2 warmup sets
195 x 5
225 x 5
255 x 6

Walking Lunges: 95lbs on BB
Step Ups: 95lbs on BB

Tuesday: Military Press
2 warmup sets
5 x 75
5 x 85
6 x 95

Dips: 5 sets x 8 - 10 reps
Pullups: 5 sets x 3 - 8 reps

Wednesday: Deadlift
2 warmup sets
5 x 205
5 x 235
6 x 275

2 supplemental exercises

[orbitron3000]

Tonight's workout

Weight in at 143 lbs after the lift.

Bench Press:
2 warmup sets (5 x 105, 5 x 135)
150 x 5
165 x 5
175 x 5

DB Bench Press
50 x 10
55 x 10
60 x 10
65 x 8
70 x 4~5

DB Rows
5 sets, 60 x 8

Rope Pushdowns
warmup set (60 x 10)
80 x 8
90 x 8
100 x 7

DB Conc Curls
20 x 8
25 x 8
30 x 8 (did 4 reps, then switched arms, then did 2 reps, switch, then did 2 reps, no rest between switches)

[orbitron3000]

Tonight's workout:

Squat:
warmup sets: 45x8, 135x5, 170x5
working sets: 205x5, 235x5, 265x5

walking lunges
5 sets @ 95 lbs

step ups
5 sets, 5 reps each @ 95 lbs

weighed in at 142.5lbs at the end of the w/o

[orbitron3000]

Tonight's Workout:

Military Press:
warmup set: 45x8
working sets: 85x3, 95x3, 105x6

dips: bw x 15, x12, x10, x12, x15
pullups, various grips: x8, x8, x8, x8, x8

[orbitron3000]

Tonight's Workout:

weighed in after the w/o at 142 even

Deadlift:
warmup: 135x8, 185x8
working sets: 225x3, 255x3, 285x7
need to nail down my form a little, i'm standing up a little too soon and then stiff leggin the weight the rest of the way

banded good mornings:
purple x 8 reps
4 sets @ green band x 8reps

abs:
hanging leg raises
purple band standing ab crunches

banded tri pushdowns (for some extra fun)
3 sets x 8 reps

[orbitron3000]

Tonight's workout: Bench

Weighted in at 142 even again at the beginning of the lift

Bench Press:
warmups: 45x10, 95x5, 125x5
working sets: 145x3, 165x3, 185x5 + 185x1.5
made sure that i tucked my arms closer to my body on the last set of 185, felt easy, but i was tired from the other lifts. all about the form.

db bench:
50x10, 60x10, 65x8, 70x8, 75x4

db rows:
65 x 8 x 5 sets

cable pressdowns
70x10, 90x8, 100x8, 110x8, 120x7

db conc curls
27.5x8, 27.5x8, 30x7, 30x7

felt like crap most of today. woke up and had a pretty bad stomach pains, so i didn't really feel like eating all that much. i didn't much all day -- just a protein shake, some cinnamon raisin bread, a roast beef sammich, and a little rice and a chicken pattie before the W/O. Gonna be stuffin my face as much as i can to get up over 3,000 cals for the day.

[orbitron3000]

Before I started the supp run of Drive, RPM, Somni, and Neovar, I was still trying to eat 3,000+ calories everyday. When I started taking my current stack, I noticed a slight decrease in appetite. As far as I can remember, this really only lasted three of four days, and once I powered through and just ate until I was over 3,000 everyday, my appetite returned to its previous state where I wasn't completely full at the end of the day until I'd eaten 3k or more cals.

[rantorcha]

Much respect to you, my friend! Entering a Powerlifting contest is no joke. Good luck and I'm looking forward to reading your journal.

[Rosie Chee]

Before I started the supp run of Drive, RPM, Somni, and Neovar, I was still trying to eat 3,000+ calories everyday. When I started taking my current stack, I noticed a slight decrease in appetite. As far as I can remember, this really only lasted three of four days, and once I powered through and just ate until I was over 3,000 everyday, my appetite returned to its previous state where I wasn't completely full at the end of the day until I'd eaten 3k or more cals.

RPM has an appetite decreasing effect on some people. However, if you eat heaps, NeoVar Recomped helps immensely in that department. You picked a great stack.

All the best for your competition.


~Rosie
Team APPNUT

[Jayhawkk]

Good luck, those are solid numbers you have. Are you looking for a long term career at PL or are you just throwing in goals as you progress? Either way, good luck!

[orbitron3000]

RPM has an appetite decreasing effect on some people. However, if you eat heaps, NeoVar Recomped helps immensely in that department. You picked a great stack.

All the best for your competition.


~Rosie
Team APPNUT

thanks, rosie

i've been tryin' to eat heaps and heaps even if i'm not all that hungry. been steppin on the scale after every w/o, and i've definitely noticed a welcome increase in weight -- even if it's not all muscle mass, i'm still happy 'cause i gotta get up to a big'n'beefy weight before i can cut down to a leaner weight

[orbitron3000]

Good luck, those are solid numbers you have. Are you looking for a long term career at PL or are you just throwing in goals as you progress? Either way, good luck!

thanks, jay.

well for now, i'm just throwin these numbers up for the comp. but i'm sure that after the comp, i'll be aimin for higher and higher numbers. i'm not sure if i'll compete in meets after i graduate and can't compete in the collegiate division, but i can't imagine just stopping liftin

[orbitron3000]

Tonight's Workout: Squat

Weighed in at 144.5 after the workout!!

Squat
Warmup set: 135x5
Working set: 225x5, 245x3, 275x3
friend pointed out that i might wanna try widening my stance a little, so i'm gonna try that next week during the easy week and see if i like it at all

Oil Rigs: did these wearing a 60lb vest
100lb plate x 8 x 5 sets

Ham curls
4 sets, 5 reps each

some ab work after that

[orbitron3000]

Much respect to you, my friend! Entering a Powerlifting contest is no joke. Good luck and I'm looking forward to reading your journal.

thanks, bud! glad to have you onboard!

[orbitron3000]

headin for some rough seas in the personal life. i'm hoping that i'll be able to keep that stuff and the gym separate so i don't lose any ground that i've worked so hard to make. i will still aim for eating over 3k calories every day.

[Rosie Chee]

thanks, rosie

i've been tryin' to eat heaps and heaps even if i'm not all that hungry. been steppin on the scale after every w/o, and i've definitely noticed a welcome increase in weight -- even if it's not all muscle mass, i'm still happy 'cause i gotta get up to a big'n'beefy weight before i can cut down to a leaner weight

"steppin on the scale after every w/o" is NOT an indicator of whether or not you are gaining weight and is pretty pointless. If you want to know your progress, then you should weigh yourself ONCE a week, on the same day and time and in the same condition (preferably first thing in the morning, nude, after you have bee to the bathroom) to get a fairer and more accurate assessment on weight gain (or loss).

~Rosie
Team APPNUT

[orbitron3000]

"steppin on the scale after every w/o" is NOT an indicator of whether or not you are gaining weight and is pretty pointless. If you want to know your progress, then you should weigh yourself ONCE a week, on the same day and time and in the same condition (preferably first thing in the morning, nude, after you have bee to the bathroom) to get a fairer and more accurate assessment on weight gain (or loss).

~Rosie
Team APPNUT

thanks for the insight, rosie. i guess that i've been i've been so excited that i've been able eat as much as i've been eating for the past several weeks, i was anxious to see any results that i could from that.

[orbitron3000]

haven't been feeling all that great today at all. appetite was almost non existent throughout the day, and it's been difficult to eat because of it.

i'm hoping that since today i had several presentations and a major exam to go through, those were the main causes of stress and therefore, tomorrow i'll have a less of a hard time eating to my heart's content

[orbitron3000]

tonight's workout

Military Press:
warmups: 45x8, 75x5
working sets: 95x5, 105x3, 115x3

dips:
BW x20, x15, x12, x15, x20
the last two sets i took a few 2 or 3 second pauses after 10 reps or so

pullups:
BW x8, x8, x5, x8, x5
grips: wide, medium, close, neutral, underhand

my arms felt pretty pumped leaving the gym today, felt good.