The December 885

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    The December 885


    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.

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    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
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    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)
    •   
       

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    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
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    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
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    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
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    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.
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    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.
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    Much respect to you, my friend! Entering a Powerlifting contest is no joke. Good luck and I'm looking forward to reading your journal.
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    Quote Originally Posted by orbitron3000 View Post
    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
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    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!
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    Quote Originally Posted by Guejsn View Post
    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
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    Quote Originally Posted by Jayhawkk View Post
    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
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    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
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    Quote Originally Posted by rantorcha View Post
    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!
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    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.
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    Quote Originally Posted by orbitron3000 View Post
    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
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Quote Originally Posted by Guejsn View Post
    "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.
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    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
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    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.
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    over the past several weeks, i have had the worst time getting to sleep. despite somni's calming effects, i can often not fall asleep for several hours. i think the problem stems from the fact that while my body is fatigued and ready to sleep, my mind is continually racing and it takes several hours after putting myself to sleep to finally convince my mind that it's time to sleep.

    while i am usually able to fall asleep around 2 (after taking somni around 11, usually on a 1/2 to 3/4 full stomach, and putting myself to bed around midnight), i usually wake up around 8:30 or 9:00 and feel relatively refreshed, despite only sleeping for 6-7 hours.

    i am considering trying to find a sleep clinic to see if there is a clinical explanation or if i just need to work on calming my mind so that i can get to sleep and get a full 8-9 hours of rest that i need in order to be completely refreshed from lifting.
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    tonight's workout

    deadlift
    warmup sets: 135x8, 205x5
    working sets: 235x5, 265x3, 295x5

    banded goodmornings
    3 sets of 10 reps with green band
    2 sets of 10 reps with 2 purple bands

    leg raises: 2 x 10reps
    hanging leg raises: 2 x 5 reps
    banded standing crunches: 3 x 15-20 reps
    kneeling ab crunches: 130x8, 150x8, 170x5
    SS banded pull throughs: 3s, 8reps
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    appetite is still very suppressed today -- haven't felt much like eating all day. trying to force myself to eat
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    tonight's workout

    bench
    warmup: bar x 8, 135x5
    break, cause i had to use the restroom EDIT: had to take a hyuuuge dump
    warmup: bar x 8, 115x5
    working sets: 155x5, 175x3, 195x3

    flat db bench
    55x10, 60x8, 65x8, 70x7, 75x4

    1 arm cable rows
    60x8, 60x10, 65x8, 65x7

    cable tri pushdowns
    70x10, 100x8, 110x8, 120x7, 130x6

    incline db curls
    25x8, 25x8, 27.5x6, 27.5x6, 30x4
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    subdizzle my nizzle
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    subdizzle my nizzle
    , the nizzle torch.
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    Quote Originally Posted by orbitron3000 View Post
    , the nizzle torch.
    i got up this morning to tell you about my epic night... but then I realized you went home...
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    i got up this morning to tell you about my epic night... but then I realized you went home...
    all in good time, my friend.
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    well, i weighed in this morning after using the restroom at 142 lbs! whoo!

    i feel like i didn't get to eat as much as i wanted to this weekend, but when i got back to school last night, i pigged out a little. We'll see what this week holds.
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    tonight's workout

    took 3 tabs of NP's beta alanine pre workout for an extra boost

    squat:
    a little dynamic stretching before the warm ups
    warmup set: 135x5
    working sets: 205x5, 235x5, 265x5
    i'm content with this considering that two weeks ago i barely got 260x5 after doing fewer reps than tonight (See: The December 885)

    oil rigs
    150x5x5

    db step ups
    45's each hand x5, x5, x5

    pretty pooped after this workout, time to eat up and get BIG!
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    Orby why didn't you tell me about this log of yours?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by SilentBob187 View Post
    Orby why didn't you tell me about this log of yours?
    my bad man.

    glad to have you here though.
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    Quote Originally Posted by orbitron3000 View Post
    my bad man.

    glad to have you here though.
    See, as soon as you bring me in here we're able to carry it on to page 2 YEAH!!!

    Awesome lifts today. Your squats were better than mine today...and you're 35lb lighter. I'll get you next time Gadget, NEXT TIME!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    balls
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
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    Quote Originally Posted by metroba View Post
    balls
    umm...no thanks?

    nonetheless, welcome to the bat cave, met.
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    Quote Originally Posted by SilentBob187 View Post
    See, as soon as you bring me in here we're able to carry it on to page 2 YEAH!!!

    Awesome lifts today. Your squats were better than mine today...and you're 35lb lighter. I'll get you next time Gadget, NEXT TIME!
    oh, it's on, dr claw! it's ON!!!

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    tonight's workout

    military press:
    warmups: dynamic stretching, bar x 8
    working sets: 80 x 5, 95x5, 105x6

    pullups
    wide, medium, close, underhand, neutral grips
    x10 x10 x8 x7 x6, respectively

    cable tricep pushdowns (two pulley system, i think)
    50x8, 55x8, 60x8, 60x8, 60x8
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    I <3 pullups. So much.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Give me slow, controlled, non-'karate,' pullups.

    Not saying that isn't impressive, but that type of pullup doesn't count where I'm headed
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  

  
 

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