PumpHouses Juggernaut Log

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  1. Senior Member
    PumpHouse's Avatar
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    I've decided to start cutting back my calories a bit. Going to try and drop down. I need to lean out and be a more competitive 198. I might even do this USAPL qualifying meet at 181 and get back up to 198 next July for Korea.

    Any input on supplements or diet strategies for keeping my strength while dropping about ten pounds?


    I was thinking erase and maybe a non-stim fat burner. Along with creatine.

  2. Senior Member
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    Warm up

    Tried to get my shoulders to open up a bit, they didn't. Was ridiculously tight

    Squats
    2x5x45
    2x8x135
    1x3x185
    +mini bands
    1x5x225
    1x3x275
    1x2x300
    2x2x325

    Depth is getting easier but I just couldn't bring my hands in much.

    Bench
    3x5x45
    2x3x135
    1x3x175
    3x6x205
  3. Senior Member
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    Warm up

    Deadlifts
    1x8x135
    2x5x185
    1x3x225
    3x4x275

    Easiest its been in a long time

    Meadows Shrugs
    3x5x185

    Neutral grip cable rows
    3x10

    Reverse curls
    3xfailure


    I've made a small adjustment to my setup, and it's making a huge difference. I'm wearing my belt slightly different and taking my breath a little later in the setup. Feeling really good actually.
    •   
       

  4. Senior Member
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    Warm up

    Bench
    2x8x45
    2x3x135
    2x3x185
    +2-board
    1x3x225
    2x3x275

    Squats
    2x5x45
    2x3x135
    2x2x185
    1x2x225
    2x5x275 (ripped my underwear.)

    OHP
    2x5x95
  5. Senior Member
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    Tuesday stuff


    4" block pulls
    2x8x135
    2x3x185
    2x3x225
    1x5x275
    2x5x315
    1x2x335

    Leg press
    2x50

    DB curls
    3x20x20
  6. Senior Member
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    Had an off day today.

    Squats
    Worked up to 325x1
    Missed depth on just about everything.

    Bench
    Worked up to 235x5x2
    Didn't feel right.

    Had to get out. Will get my rows and stuff in tomorrow. This dieting is killing my energy.
  7. Elite Member
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    Big meal after squats for the win?
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  8. Senior Member
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    Nah. It's been low calorie crap. I'm actually at 189 lbs already. Which seems crazy to me. I'm going to get in a cheat meal this weekend, and maybe drop some volume off my program and add in a bit of conditioning.

    Hopefully only 2 weeks or so until I'm 181 and can start eating like a grown ass man again.
  9. Senior Member
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    Warm up


    My hips were beat up today so I took it easy on em.

    Deadlifts
    2x5x135
    1x8x185
    2x3x215
    1x3x275
    5x2x315

    Meadows shrugs
    3x5x185

    High hammer strength rows
    3x20

    Pull-ups
    5x5

    Back extensions
    2x15
  10. Elite Member
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    Good volume with a good weight, man. Nice day.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  11. Senior Member
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    Quote Originally Posted by herderdude View Post
    Good volume with a good weight, man. Nice day.
    Thanks man. I'm trying hard to cut. It's paying off but there's nothing worse then trying to deadlift on a belly full of carrots and bullsh*t.

    I want your 500# bench lol.
  12. Elite Member
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    Quote Originally Posted by PumpHouse View Post

    Thanks man. I'm trying hard to cut. It's paying off but there's nothing worse then trying to deadlift on a belly full of carrots and bullsh*t.

    I want your 500# bench lol.
    Yeah, I hear you on the weight loss, that's partly why all my main movement variations are different from comp, so I don't know exactly how much strength I've lost lol.

    EDIT: we'll see about 500 man. The three inches those two boards made up are basically a mile in Shirt Land. We'll give her a run maybe 3-4 weeks out
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  13. Senior Member
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    Well, I'd take 500 off a 2-board too, that'd be cool lol.

    Or your 365 raw lol.
  14. Elite Member
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    Quote Originally Posted by PumpHouse View Post
    Well, I'd take 500 off a 2-board too, that'd be cool lol.

    Or your 365 raw lol.
    Thanks, buddy. We all just gotta keep on grinding.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  15. Senior Member
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    17 weeks out

    Bench
    2x5x45
    2x5x135
    2x3x145
    1x5x165
    1x5x190
    1x6x215

    CGBP off 2-board
    5x10x145

    Kroc rows
    5x10x65's
  16. Senior Member
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    Down to 187 pounds as of tonight. Probably a few less in the AM. Strength seems to be holding nicely.
  17. Senior Member
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    Strict standing OHP

    3x5x45
    2x5x65
    1x5x75
    1x5x95
    1x5x115

    Lateral raises
    5x15x15's

    Hammercurls
    5x10x25's

    Pushdowns
    5x10
  18. Senior Member
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    17 weeks out


    Deadlift
    Working sets
    225x5
    275x5
    315x5

    Box squats
    3x10x95
    (Just trying to get my hips open)

    DB Shrugs with straps
    3x15x75's
  19. Senior Member
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    185 lbs this morning.
  20. Elite Member
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    Quote Originally Posted by PumpHouse View Post
    185 lbs this morning.
    Tryin to take over the 181s now!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  21. Senior Member
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    Quote Originally Posted by herderdude View Post

    Tryin to take over the 181s now!
    That's the idea. Bounce down to 178-180. Which gives me wiggle room to get up to 183-185 by competition day. Then I can go back up to 198 by the time my competition in Seoul happens.
  22. Elite Member
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    Quote Originally Posted by PumpHouse View Post

    That's the idea. Bounce down to 178-180. Which gives me wiggle room to get up to 183-185 by competition day. Then I can go back up to 198 by the time my competition in Seoul happens.
    I like where your head is at. I like to be within shouting distance of my comp weight within 6 weeks (not counting my Dec meet lol. 18Lbs is quite a shout). That way as the stressful peaking training comes up, I can bump cals and bring down my activity level and still be able to make weight with a water cut.

    I predict when you rebound to 198 for Seoul, you're going to love where your numbers are.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  23. Senior Member
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    Quote Originally Posted by herderdude View Post

    I like where your head is at. I like to be within shouting distance of my comp weight within 6 weeks (not counting my Dec meet lol. 18Lbs is quite a shout). That way as the stressful peaking training comes up, I can bump cals and bring down my activity level and still be able to make weight with a water cut.

    I predict when you rebound to 198 for Seoul, you're going to love where your numbers are.
    Both Seoul and this meet in November are 2 hour weigh ins. So there's really only so much I can do. 18 lbs is ridiculous lol. Maybe I should cut down to 165 (no).

    That's my hope. Spending 6 straight months in a real bulk should do wonders for me.
  24. Senior Member
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    Spent the day in bed with a high fever. Hopefully I'll get into the gym tomorrow.
  25. Senior Member
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    So dieting and training went out the window this week. My abs are sore from puking and haven't been keeping meals down, so definitely going to be at 181 quickly lol.

    Feeling a bit better though today, kept some cranberry juice and some bagel bites down. Was able to take Klokov out for his walk without dying. So I should be good to get back in the gym by this weekend.
  26. Advanced Member
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    subbed. keep up the good work brother
  27. Senior Member
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    Quote Originally Posted by liftandswim View Post
    subbed. keep up the good work brother
    Thanks brotherman. Welcome aboard.



    Ate actual food today. Kept it down no problem feeling 100% better. Going back to work.
  28. Senior Member
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    Question for y'all, I'm going to start my peaking program about 10 weeks out from this meet in November. I have it all planned out with what I need to hit to qualify. Problem is, I have 14 weeks, what do you think I should do for the next couple weeks? Push some BBing style work? Maybe run a quick cycle of 5/3/1? Get some volume in focusing on some weak points? I'm a bit lost on what I should do, but what I'm 100% sure is, I gotta get my squatting cleaned up, I hear USAPL is strict on depth.
  29. Elite Member
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    USAPL is tournament of the gods. They make there own rules

    How does your 10 week program start? My thought would be to build into that. For example if you start at say like sets of 5 on the comp lifts I'd do sets of 8/6 or even higher or something. Essential, what I am saying, is extend your 10 week prep.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  30. Senior Member
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    That makes sense. Basically starting with 6x3 then 6x4 then 5 then 6 on the first half at a static weight and then 5x5,4x4,3x3 and so on until the meet. For the squat. Then deadlift is similar but with less volume and more singles.

    Bench day is going to be weird but it's stuff I picked up from speaking with scot mendelson.

    A 2nd squat day will be there just to focus on technique, not a speed day and not a rep day, just enough time under the bar to get me acquainted with squats and keep my hips open.



    So building into that for squats may look like several sets of 10, 8, and 6 then a quick Deload before the 6x3's start?
  31. Senior Member
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    Never mind. I was over complicating things. Got it all squared away.
  32. Senior Member
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    Easy stuff. Just getting back into it after the sickness.

    Bodyweight: 183

    Deadlifts
    3x3x135
    2x3x185
    2x2x225
    2x3x275

    Shrugs
    3x10x135

    Cable Rows
    3x15
  33. Senior Member
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    15 weeks out


    Warm up
    Scap stuff
    Erector mashing

    Bench (with 2s pause)
    3x10x45
    2x8x135
    3x5x185

    Heavy tricep pushdowns
    5x10

    Hammer curls
    5x15x30# db's


    Kept it simple but I'm working hard on readjusting some stuff. My benches will all be paused for the next 15 weeks. And I need to start keeping my head on the bench.
  34. Advanced Member
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    Pause bench is where it's at man. Builds confidence and a ton of strength off the chest
  35. Diamond Member
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    Keep up the work dude
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  36. Senior Member
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    Thanks guys. I know I'm good for about a 290 bench. But maybe only about 275 with the pause. So for this comp I'm going to do A LOT of pausing since I heard USAPL is pretty strict.

    Of course all these numbers were at 198ish. I'm 183 now so here's to hoping my strength holds.
  37. Senior Member
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    Nothing crazy today


    Squats
    Worked up to 2x8x225

    Hanging leg raises
    5x10


    Not too exciting but had to rush. Squats felt strong. Tried using a grip with my pinkies under the bar and it really seemed to help work around the shoulder flexibility issues I've been having.
  38. Senior Member
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    15 weeks out

    SuperD shoulder stuff
    Facepulls

    Strict OHP
    3x10x45
    2x8x65
    2x5x85
    5x5x95

    Leg extensions
    5x10

    Prone leg curls
    5x10

    Russian curls
    3x5
  39. Elite Member
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    Getting volume in before the intensity ramps?
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  40. Senior Member
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    Quote Originally Posted by rob112 View Post
    Getting volume in before the intensity ramps?
    Yep basically I'm doing OHP for the next 5 weeks. Ramping up to 135x5x5. Or around there. Then I'll drop OHP for a second squat day to focus on technique. On squats and deads I'm going to ramp up my volume then let it taper down towards the high intensity stuff. Around ten weeks out, it'll start getting real =]
  

  
 

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