Sean's Powerlifting Journey
- 04-10-2013, 10:08 PM
So...I figured it's about time I drop the 5/3/1 log, as I have not lifted with 5/3/1 in 11 weeks now and I don't intend to in the immediate future. I've had an enormous amount of advice and encouragement from the very beginning of that training log and it makes me love this more and more. I'll maintain this log for all of my future training, regardless of what method. If you haven't followed my last log, I started Brandon Lilly's Cube Method 10 weeks ago and have just competed in my first meet. I've always wanted to compete in powerlifting and until I joined this site; I thought it was just going to be one of those things I'd never commit to. After using 5/3/1 for a few months and becoming addicted to getting stronger and stopped worrying about looks....powerlifting is all I can think about (outside of family and work..)
I switched to the Cube Method in order for me to work on different aspects of training. I intend to continue with this until it fails me, or I fail at it. I use all of my available resources, including but not limited to: The Cube Method, 5/3/1, Westside, Juggernaut, any and all writings by anyone bigger and stronger than me, and of course my resources here at AM.
Last Saturday I competed and took Best Lifter and 1st place in the 220 class, weighing 214.2. I totaled 1375, 550/300/525. I had a red lighted 2nd attempt squat at 525 for depth (BS but whatever..) and failed my 3rd attempt bench and deadlift, 320/545.
Put 100lbs onto my total. Find a meet. Drop to 198. Total Elite raw. I want it more than anything.
-I need to focus on my bench press. I'm a poor bencher for various reasons and it is definitely holding me back.
-Increase my deadlift. I feel I should be able to pull much more than 525..and I intend to, I just have to get there.
-Increase my conditioning. I work 48 hours on, 48 hours off and have a family. It is what it is. I have a prowler at my gym and I'll be purchasing one to keep at work.
My squat has progressed more than I could have hoped for. I feel 575 could have been hit at the meet with how fast 550 came up. 600 feels very achievable in the near future. I feel it's my strong point. Please call me out on anything you see though. It will only make me better. I'll gladly accept all forms of criticism.
I video tape as much of my training as I can. sean1313 - YouTube is my youtube page. Feel free to follow and drop any tips you can, or take anything from it for yourself.
I'm currently deloading right now. I went into the gym yesterday just to get my head back into things. I did some light SSB squats, lunges and GHR. Tomorrow I intend to hit some upper body to get the blood flowin and my mindset in the game and get back on the Cube Friday or Saturday.
My lifts will rotate as follows:
Deadlift/Bench/Squat/Body Day (Make up day) rotating through max, dynamic, and rep efforts.
Cheap creatine and protein. Also been getting more and more into GDAs/insulin mimickers. Been through 4 or 5 bottles of SSV2..just bought Recompadrol also. Orange Triad/iForce for multi. NP MBCAA's. Glucosamine. Cissus (Joint Help, right now) Anabeta has been my favorite supplement by far. I just took advantage of the BOGO and I've just begun PR-XT/Nolvadren XT for the next 8 weeks. CitMal preworkout. As for a prewo drink...I switch them up..
1g/lb of BW for protein, .5-.8g/lb for fats, the rest filled with carbs based upon my activity level. I eat as well as I can and get the majority of my calories in through whole foods. I'm no stranger to eating like a man. Right now I intend to maintain my current weight a bit longer before I drop.
Elite...here I come.
- 04-10-2013, 10:14 PM
04-10-2013, 10:16 PM
04-10-2013, 10:55 PM
In on this motha
"Jackie Treehorn treats objects like woman man."
04-11-2013, 10:27 AM
In for ELITE journey big man!!
Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
04-11-2013, 10:55 AM
Definitely in for this. Last log was pretty epic!
Don't miss out on the next deal:http://pescience.com/insider
Protein Backed by Science: http://selectprotein.com
04-11-2013, 12:28 PM
Congrats on your first competition man. I just read through your last log. Great job.
04-11-2013, 04:13 PM
04-11-2013, 04:16 PM
04-11-2013, 04:22 PM
04-11-2013, 04:23 PM
04-11-2013, 04:28 PM
04-11-2013, 04:53 PM
04-11-2013, 05:02 PM
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04-11-2013, 05:11 PM
04-11-2013, 05:55 PM
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04-11-2013, 07:04 PM
04-11-2013, 07:13 PM
04-11-2013, 07:18 PM
04-11-2013, 07:22 PM
04-11-2013, 07:41 PM
i'm thinking about just squatting up to my opener once a week, and add a DE like day on friday w like triples of 75% for speed for the next 4 weeks, then taking a week off right before.
too long of a training cycle sucks...
04-11-2013, 09:13 PM
Post Meet Deload/Upper
Foam roll, Internal/External rotations with miniband, banded pull downs, banded front/back shoulder rotation, push-ups
Face Pulls/Tate Press
Pull-ups/Banded Pressdown (light orange)
Light ass weight. Nothing exciting. Getting back into things. My shoulder is feeling much better. I've been doing some mobility work with it each day and it seems to be helping.
Will do some conditioning tomorrow on the track if it doesn't rain. Starting the Cube again Saturday with deadlifts...on a brand new deadlift platform at my gym.
04-11-2013, 09:19 PM
You'll get there quickly.
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