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Powerlifting Basics

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    Powerlifting Basics


    It's been a long time since I was active on this board. Might as well throw up a training log to keep me motivated through school.

    Here are my old maxes before I started classes in August:
    Raw Squat(no knee wraps): 435lb
    Bench: 345.5lbs
    Deadlift: 516lbs


    Here Are my current working out stats as of last week:

    Squat: 405x4
    Bench: 315x5 and 325x2
    Deadlift:455x4

    Running a very simple program. Hitting 3 working sets, shooting for 5 reps. When I hit 5 reps i go up. Very basic linear progression that isn't too taxing on the CNS.

    I've done so many different kinds of training protocols from Westside to 5x5 and to date what works best for me are the basics. Lift heavy, focus on good technique, and add weight. Ive done all kinds of periodization and honestly I dont have time for that anymore. I have time to walk into the gym, lift something heavy and walk out.

    Next lift day should be either Monday or Tuesday. Monday I have a 4 hour neuro exam so the workout wont be a standard workout. Thinking about heavy pin pulls.


    DISCLAIMER: Anything said in this log or anything that I post should not be taken as medical advice. ANY training protocol, exercises, diet information, and/or supplementation NEEDS to be discussed with the appropriate medical professional. Do not use a forum of your peers to make medically based decisions about your health and general wellness; these decisions need to be discussed with trained and licensed physicians. Do not try any new program, diet, or supplementation without talking to your doctor about possible side effects, contraindications, and health risks.
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    and/or supplementation NEEDS to be discussed with the appropriate medical professional. Consult your doctor about any health concerns you may have.

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    Good strength here. It works.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Thank you.
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    and/or supplementation NEEDS to be discussed with the appropriate medical professional. Consult your doctor about any health concerns you may have.
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    In it. Good luck.
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    Thank you Sean!

    Figuring I should probably give some basic info about myself:

    Been lifting for going on 9 years this summer. Ive been natty ever since Ive started. When I first joined this board my form was atrocious and my numbers were inflated like no tomorrow. I was the king of half reps and bad form. Back in 2010 I joined a pretty hardcore westside certified gym and training exclusively westside for over 2 years. My form improved but I was by no means strong. As a matter of fact, after a few months of gains my numebrs stalled for close to a year. My numbers were Squat(375 in knee wraps) 275- 315 without, bench was about 285 (paused), and deadlift was 455.

    Then I started training under a elite level, professional powerlifting and he had me start from scratch. I did a Sheiko template not available on the internet and my strength went through the roof. In 8 weeks my squat went through the roof. I went from 375 in knee wraps to 465 in knee wraps and my bench climbed up to a solid 325 with a pause. I was hooked. For the first time I was squatting consistantly below parallel and my strength was going through the roof and i wasnt losing power on bench when I paused.

    From running the sheiko routine with knee wraps I ran it again without knee wraps and my squat jumped to 405, bench 330, and deadlift was about 485(dont feel like checking my log).

    After running the sheiko routine 3 times, we decided to run an experiment. I would be training like an elite level powerlifter, maxing out every time i walked into the gym. This was the training he did. This was by far my favorite routine. We would be adding weight every week. From .5 to 5 lbs a week on every lift. My strength again shot up. Squat was 435, Bench was 345.5, and deadlift was 516.5. I had been training like that for probably 2-3 months. Those were my numbers beginning of August. Since then I stopped the maxing out because frankly, i study 4-12 hours a day. The fatigue on my CNS from maxing out impairs my ability to study. If I wasnt studying so hard I would still be maxing out.

    So, I went back to what works. The sheiko routine is a routine based on volume and percentages. The work load makes you strong. So i adapted that to a very easy and basic routine. I don't know how strong I am now as far as maxing is concerned by my goals are the following:

    By Summer:
    Squat: 455x5
    Bench 345x5
    Deadlift: 500x5

    I think that is attainable. And it will lend itself to get crazy strong during the summer when I can actually train, sleep and eat properly. I will probably pick up the maxing out during summer and try and compete once or twice before August.
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    good to have you
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    2/19/2014


    Monday:

    Had a 3 hours Neuro final. After which i crashed for 12 hours. Needless to say I didnt lift


    Tuesday: My shoulder and elbow have been bothering me for about two weeks now. Nothing serious, I just can't generate that much force. Hopefully it recovers soon and I can start progressing again.

    Bench:
    Warm up with the bar, 135, 185, 225, 225, 240, 275

    Working Sets:
    325 x1x1x1x1x2
    Threw on some monster mini's immediately after the last set
    325x3 with bands

    The last set was the only set I actually rested fully before I began. The first and 4th set I almost squeeked out a second rep but my form gave. The last set I rested and really focused on maintaining my form and driving through my stricking point. I will note that even though Im hitting a 1 rep sometimes, its almost never a grinder. The rep moves fast.

    High Pin Pulls (right above the the knee where my sticking point is) :
    So last week I didnt pull because I was studying and i just didnt have time. So this week I am gonna pull twice.

    Warm Ups:
    225, 315, 315, 405

    Working Sets:
    500x2x1
    545x1x1

    Bench burn out:
    225x15?? I stopped counting past 10, but i know I got at least 5 more.

    After my heavy sets I really just play it by ear. If I have time I do extra work, if I dont I go back to study. Now I will be focusing mainly on HIIT training post heavy sets to see if I can slowly shed the weight Ive put on, while maintaining my strength.

    Light chest superset machine fly to machine bench. 4 sets at 10-15 reps per exercise per set
    Sprints 30 second moderate sprint and 90 second walk (total of 5 sprints)
    Light Incline machine press and one arm machine curl for 3 sets

    Today I will hopefully get some squats in
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    Wednesday Workout


    So Wednesday I felt like hammered death. The last thing I wanted to do was lift. My back was sore, i was completely unmotivated and drained from school. So I decided to stop complaining and squat.

    Squat (no knee wraps):
    Warm up: Bar, 135, 135, 225, 225, 315

    Working set:
    405x4 (this matches my PR)

    This took everything I had. I dang near passed out after the set.

    405xbar slipped --> so this was a horrendous set. when I started the set, something was off in my set up. On the decent the bar shifted real bad and I had to dump the weight to avoid injury. Needless to say it was at this point, my body was giving out on me.

    405x1 --> I wasnt satisfied with ending the workout on amiss. So I gathered myself and got under the bar for a good solid deep rep. Not gonna lie, my head dang near exploded. This was a rough rep.

    So after feeling defeated in squat I moved on to my cardio portion.

    Superset:
    battle ropes to light and deep leg press --> I did this for 4 sets. Approx 30seconds of battle ropes then I go and do 12-15 reps on leg press(only 4 plates each side)

    Abductors --> 5 sets

    Leg extensions:
    4 sets conventional with both legs
    2 sets one legged leg extension to conventional (Basically I do one leg, then the other...then both)

    After that I called it a night. Was a crappy workout but at least i lifted.



    Today I hit 50 minutes on the elliptical walking.
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    and/or supplementation NEEDS to be discussed with the appropriate medical professional. Consult your doctor about any health concerns you may have.
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    did a short and light shoulder routine last night. Nothing really to note. Gonna hit some back tonight.
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    and/or supplementation NEEDS to be discussed with the appropriate medical professional. Consult your doctor about any health concerns you may have.
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    In. You think about a meet at all? And what weight? Sheiko has always intrigued me a little.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    In. You think about a meet at all? And what weight? Sheiko has always intrigued me a little.
    Nope. If I compete it will be in the summer...however I plan on getting married this summer so that may push back my plans even more. At this rate my biggest goal is to continue to get stronger until i finally have the time to go a meet. Weekends now are at a premium for rest and study.

    Right now I would compete at the 198's until I drop some more weight. Im walking around low 200's so it would be an easy cut. Ideally I wanna slowly work my way down to the low 190's and compete at 181 again.

    Sheiko has been the best strength program Ive done...also one of the most taxing. When done right it's brutal and effective. I highly reccomend it. I think there is a forum dedicated to sheiko that has some good info. Because I trained with Eric Talmant, he basically guided me through the template and I saw massive gains without the use of steroids.
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    and/or supplementation NEEDS to be discussed with the appropriate medical professional. Consult your doctor about any health concerns you may have.
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    Saturday Night Pulls


    Hit some deadlift last night. Went a little something like this:

    Deadlift:
    Warm up: 135,225,315,405

    Working sets: 455x2x2
    Reverse bands: 555x1

    I set up the reverse bands so that the bands would go slack right about my sticking point. This would allow me to train that top end where I have trouble locking out. Im also gonna change my template for deadlift (for the sake of time in the gym). I'm gonna work up to 3 sets of 3 reps then add 10 lbs. As it stands I usually go for that 5 rep mark and I acan jump 40-50lbs. But the rest required to get 3-5 sets makes the workouts really long. So Ill switch it up and see if that helps.

    I will also hit one extra set with reverse bands each workout at supramaximal weight.


    The rest of the workout was as follows:

    Wide pull downs for 5 sets
    V-pull downs for 5 sets
    Started to do a superset with rowing but the gym closed a little early. So that was about it for my workout.
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    Quick Update:

    So I was planning to just do cardio today...but a buddy of mine mocked me into doing arms. Not that my arms are small...but that I was being lazy. So I hit what I like to call the "frat boy" workout and we hit some biceps.

    After biceps I hit a little over 30 minutes of cardio.

    Total Intake for today:
    24 ounces of chicken breast (no seasoning, but added mustard and some hot sauce)
    2 scoops PF3 (pre and post workout/cardio)
    3 Cups Broccoli with EVOO based italian dressing.
    2 scoops protein

    Tomorrow depending how studying is coming along I should be squatting.
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    2/26 Squats


    Wednesday Night Squats:

    Warm Up:
    135, 135, 225, 225, 315

    Working Sets:
    405 x 3 x 4 x 5 (PR)
    455x1 (PR)

    First time I raw squat 455 to depth with no knee wraps. 455 will be my new working weight.

    Extras:
    I tried something new.
    Walked for 5 minutes, then every 2 minutes I did either a set of leg extension or leg curls till failure. Essentially this was modified HIIT, where instead of sprinting I did leg ext/curl. After each set I ran back to the treadmill and walked for another 2 minutes

    Total time was 20 minutes.
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    Quote Originally Posted by GoHardOrGoHme View Post

    Working Sets:
    405 x 3 x 4 x 5 (PR)
    455x1 (PR)

    First time I raw squat 455 to depth with no knee wraps. 455 will be my new working weight.
    8 big wheels with quarters to boot RAW....!
    Nice work
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    congrats on the PR buddy
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    Thank you guys! WOrds of encouragment are very welcome!

    Not going to lie, finally being able to squat 455 raw was a big personal goal of mine. Ultimately Im shooting for 500 for the summer, but that was completely depending on when I started working with 455. Now I have 3 months to work with 455 to hit 5 reps. Once I hit that 5 rep mark I'm gonna make the jump to 500.

    Without proper rest, diet, and supplementation I am very happy I am still making gains little by little. I have more bad days in the gym then I have decent days, so when a day roles around I hit my goals, its reminds me that all the hard work is paying off.

    Tonight is bench night. I dont expect good things because Ive been going all out studying for two exams next week. Cardiovascular on Monday and a Practical on Friday. Let's see how it goes!
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    Have fun benching tonight! Make the best of it.

    500 during the summer us definetly doable if you okay your cards right.
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    Yep!

    Ive considered during the summer maybe trying out something like 1-DHEA. Anyone here try something like 1-Andro or alpha mass?
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    Not I. Have never dabbled. Maybe someone else here watching has.
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    Bench night


    Bench went well. Here is how it went down

    Bench:
    Warm Up:135, 135, 225, 225, 275

    Working sets:
    325 x 3(PR) x 2 x2 --> first time I handled 325 and all my sets were 2+

    Slingshot Bench: 375x2

    Incline Barbell Bench:
    135x10
    225x5
    275x1x1 (its been awhile since Ive tried this so I was happy to get it)

    Bench for reps:
    115x54 reps (for the heck of it)

    SuperSet:
    Battle Rope for 30 seconds --> Decline barbell press --> Cable flies

    I did that for 3 sets and called it a day to get back to studying.

    Oh an dlast time I check Im down 2 lbs so weight is 213. I wanna see if I can slowly get back down to the 190's
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    Jealous of that press!!

    Do you have any meets in mind?
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    Quote Originally Posted by Sean1332 View Post
    Jealous of that press!!

    Do you have any meets in mind?
    says the man who squats me under the table! haha thank you man

    Not yet. Once summer rolls aroung I'll start looking for a meet. Seeing if I can maybe go for 1400+ during the summer at 181 or 198
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    So after some awesome workouts last week I havent been able to get any work in this week besides some cardio.

    I had a killer cardiovascular exam this Monday and I have a practical exam tomorrow. Crazy stressed and barely keeping my head above water. I'll probably hit another 30 minutes of cardio sometime tonight and I'll go all out tomorrow after the exam.

    Im thinking going all 3 lifts but simulating a geared meet to get some supra-maximal training in. So ill either throw on my predator briefs for squat or do some reverse band work. Bench I'll use my sling shot. And I'll do some reverse band deadlifts. This way if I really fry myself in the lift, I can take the next week to recover, which is my spring break.
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    So I am very happy with tonight's workout. Finished my practical earlier today and I was drained. Came home and ate a quick meal, took a nap and got ready for the gym.

    Squats:
    Warm Up:
    45, 45, 135, 225, 225, 315

    Working Sets:
    405x1 no knee wraps

    Decided to throw on my knee wraps
    455x1
    500x1 PR!!! WOOHOO Hit 500 in knee wraps!! Praise God!!! I finally hit 500. I think I can safely shoot for 500 this summer without knee wraps.

    Went str8 to bench:
    Warm Up:
    135, 225, 275, 315

    Put on my Sling shot:
    365x1....rest was taking off the quarter and went str8 to 315x5...rest was taking off a plate and hit 225x10

    Took of the sling shot, took off a plate and went str8 to 135x10

    After That I hit a superset of cable tricep extension and light dumbell inclines. I rested maybe 30 seconds between sets because the gym was about to close and i did this for 3 sets.

    Called it a night. I am humbled and very thankful God gave me the strength to hit 500 in knee wraps today. It's the common graces like this that can make a horrendously stressful and draining week seem better in an instant.
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    and/or supplementation NEEDS to be discussed with the appropriate medical professional. Consult your doctor about any health concerns you may have.
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    5hundoooooooo! That's an awesome achievement.
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    Quote Originally Posted by GoHardOrGoHme View Post
    500x1 PR!!! WOOHOO Hit 500 in knee wraps!! Praise God!!! I finally hit 500. I think I can safely shoot for 500 this summer without knee wraps.

    MOE YEAHhhhh......
    Um just gettin' warmed up
    - Al Pacino
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    So Im back from spring break. I got two lifts in so far this week. Neither one of them were that great. Taking a week off seems to have done more damage then good. Hopefully after a week or two, I'll be back in the swing of things:

    Monday: Bench

    Working sets: 325x2x1x1
    Slingshot: 325x5

    Wednesday: Squat

    Working sets: 455x0x1
    I missed the first rep...its been awhile since I missed a rep.
    315x5

    Leg extensions for 5 sets
    Leg Curls for 4 sets

    Interval training with rowing machine for 5 intervals (30 second rowing all out, 1 minute rest)


    Let's see how my pulls go on friday.
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    and/or supplementation NEEDS to be discussed with the appropriate medical professional. Consult your doctor about any health concerns you may have.
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    Update:

    Friday night was a good lift. Hit my goal so I can add some weight:

    Deadlift Night:
    Warm ups: 135, 225, 315, 405
    Working set: 455x3....will add 5-10lbs next week
    Supramaximal set: Reverse band 545x1

    Extra work:
    Superset between deadlift rows(205lbs x5-8 reps) and close grip cable rows(10 reps)...5 sets
    Wide Grip Pull downs 5 sets of 5 reps
    Close Grip Pull Downs 4 sets of 10 reps
    EZ curls - 3 sets of 6-10 reps
    Hammer Curls - 3 sets of 6-8 reps
    Str8 arm pull downs - 3 sets of 10 reps

    After this I went and bought a pizza...donuts..and a cheese coffee cake and had me an epic cheat meal.

    My heart rate went through the roof and I got real hot and sweaty during the night...i did this cheat meal right!

    Down to 212.5 before the cheat meal.
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    BEen able to make it to the gym once this week and all i did was rep 225 for 3 sets just to do something. After that I ran out and went back to studying.

    Crazy week of exams....once its over I can actually get a decent lift in
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    and/or supplementation NEEDS to be discussed with the appropriate medical professional. Consult your doctor about any health concerns you may have.
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    Quote Originally Posted by GoHardOrGoHme View Post
    Update:


    Decided to throw on my knee wraps
    455x1
    500x1 PR!!! WOOHOO Hit 500 in knee wraps!! Praise God!!! I finally hit 500. I think I can safely shoot for 500 this summer without knee wraps.



    Deadlift Night:
    Warm ups: 135, 225, 315, 405
    Working set: 455x3....will add 5-10lbs next week
    Supramaximal set: Reverse band 545x1
    Studly...!
    & not bad pressing either
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    So all of last week I wasn't able to get anything in besides a single quick bench day. I had 3 crazy exams that I wouldnt be surprised if I failed them all. Monday was the last of the 3 exams, so Tuesday I was finally able to get some gym time.

    Tuesday Night:
    Walked into the gym already pretty tired. There is a Muy Thai/Fight Club here on campus, so I did an hour of that then went to do some deadliest.

    Warm up:
    225,315,405

    Working sets (added the 10lbs from last time)
    465x1 (midway during the second rep my left hand gave out...first time in a very long time my grip failed on me)
    465x2 --> I will stay at this weight until I hit 3 reps then I'll go up again

    I would like to note that I reset after each rep. I dont bounce the weight, so there is a pause between reps.

    Supramaximal Set:
    Reverse band : 545 x 1
    The band is set up so that it lets go either at, or right below my sticking point. So needless to say this was one heck of a grinder.

    Hypertrophy work:
    Seated Cable Rows for 3 sets
    Cable Pull Downs for 3 sets
    Seated Band Rows for 2 sets



    Wednesday Night:
    30minutes of cardio on the elliptical



    Tonight will be Bench. I may do some tricep and shoulder work...depends on how late I study till.
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    Quote Originally Posted by PaulBlack View Post
    Studly...!
    & not bad pressing either
    Thank you sir!
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    and/or supplementation NEEDS to be discussed with the appropriate medical professional. Consult your doctor about any health concerns you may have.
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    Strong stuff brother
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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    Quote Originally Posted by Sean1332 View Post
    Strong stuff brother
    Just trying to catch up to animals like you.
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    Bench Night!

    Warm up:

    Empty Bar x as many reps as it takes to feel warm with a slight pump
    135x8
    225x5
    275x5
    325 x 3 x 1 x 1
    275 x 2 --> the first reo was paused for 6 missisippi's then the second was touch and go
    275x5

    Incline:
    225 x 4 x 4 x 2-->drop to 135 till failure

    Dumbell skull crushers
    30x10x10x8

    One arm reverse cable push down
    did this for 4 sets no rest. Just switched from one arm to the next. Each set was 10 reps


    Really could have used a spot today. The second and third set at 325 I probably had 1 more rep, but both would have been either epic grinders or missed reps. So i played it safe.


    Now for some carbs to get ready for a saturday squat session.
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    That's some strong benchin bro!
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    Quote Originally Posted by PumpHouse View Post
    That's some strong benchin bro!
    Thank you sir!

    Im actually not very happy with my bench at the moment. Feels like its taking forever to make gains. But thats the grind. Just one rep at a time.
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    Quote Originally Posted by GoHardOrGoHme View Post

    Thank you sir!

    Im actually not very happy with my bench at the moment. Feels like its taking forever to make gains. But thats the grind. Just one rep at a time.
    What's your bodyweight? Still around 215?
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