My AVERAGE to ALPHA Powerlifting Journey

[A AesthetiX]

AVERAGE to ALPHA​

What's up everyone! So a bit about myself; I'm a pretty average lifter who wants to eventually compete in the powerlifting world, but I'm on the road to a 1250 total before I even attempt to compete. I've always been very very week and that needs to change. I've decided that logging my workouts, progress, and even videos on here would be a great way to get feedback and track my progress.

Stats
Age: 23
Height: 5'10"
Weight: 201.0lbs
Bodyfat: 16-17%

Lifts(Just to show a bit where I started)
08/26/2013
SQUAT: 155
BENCH: 215
DEADLIFT: 275
TOTAL: 665

05/04/2014
SQUAT: 265
BENCH: 260
DEADLIFT: 375
TOTAL: 905

07/23/2014
SQUAT: 320
BENCH: 290
DEADLIFT: 405
TOTAL: 1015

Right now I'm working with a coach who is helping me design my own conjugate method, definitely based of off a westside template but with minor changes. I hope you all enjoy and I'm pretty stoked to start sharing my progress with the world!

 

[A AesthetiX]

So I'm on week 1, day 4 of my conjugate method; unfortunately that make my first day of logging on a boring day! No heavy weights today.. just some active recovery.

My layout looks as follows:
Monday - Max Effort Lower/Running
Tuesday - Lower Active Recovery
Wednesday - Max Effort Upper
Thursday - Upper Active Recovery
Friday - Speed and Power Lower/Running
Saturday - Speed and Power Upper
Sunday - Off

Active Upper Recovery
If anyone isn't sure what an "active recovery" day is.. "Focus is to get some blood into the muscles, not to tire yourself out to the point
to where it will affect your next sessions. Point is also to bring up conditioning and increase work capacity."

50m Sprints
4 Sets with 2 minute rests between.

Box Jumps
18" - 12 Reps
20" - 12 Reps
22" - 12 Reps

Pendlay Row
95lbs - 12 Reps
135lbs - 12 Reps
155lbs - 8 Reps
115lbs - 12 Reps

Lateral Raises
10lbs - 12 Reps
15lbs - 12 Reps
15lbs - 12 Reps

Lateral Raises
10lbs - 12 Reps
15lbs - 12 Reps
15lbs - 12 Reps

Facepulls
20kg - 3 Sets of 12 Reps

Seated Dumbbell Curls
20lbs - 15 Reps
20lbs - 15 Reps
15lbs - 15 Reps
15lbs - 15 Reps

Diamond Push Ups
Bodyweight - 4 Sets of 15 Reps

 

[CincyKiller45]

Subbed. I've been running a conjugate template as well. Interested to see how yours pans out.

 

[A AesthetiX]

Subbed. I've been running a conjugate template as well. Interested to see how yours pans out.

Thanks brotha! I'm stoked myself, you logging?

 

[CincyKiller45]

Thanks brotha! I'm stoked myself, you logging?

No problem, bro.

Been logging a while. Can't link on mobile, but the title is killin' the cube: my powerlifting venture begins. There's a lot of knowledgable people in there, and their logs are the sh1t.

 

[A AesthetiX]

Dynamic Effort Lower
So today was my first DE Lower day and it seriously kicked my ass. I don't know if I just wasn't feeling all there today or what, but I left in a bad mood and with my ass kicked haha. I am still new to powerlifting and trying to get my form perfect so I recorded a few sets that I'll be uploading a video of in a couple hours and I'm really looking for some feedback and advice.

Speed Squat - I've been battling with squats from day one, I just cannot figure out my ideal form.. my feet naturally turn out a lot which causes for my knees to cave in.
225lbs - 10 Sets of 2 Reps

Speed Sumo Pulls - Working on Sumo a lot because it is a huge weak point for me; I've been experimenting with upper back round so I decided to video almost all of my sets trying different positions with my back(will be up later).
285lbs - 10 Sets of 1 Rep

Leg Press
280lbs - 21 Reps
280lbs - 20 Reps
280lbs - 20 Reps
240lbs - 20 Reps

Glute Ham Raise
10 Reps
6 Reps
5 Reps
4 Reps

Pendlay Row
135lbs - 12 Reps
145lbs - 12 Reps
145lbs - 12 Reps

Hanging Straight Leg Raise
3 Sets of 12 Reps

 

[A AesthetiX]

[video=youtube_share;ifPzqagQIQA]http://youtu.be/ifPzqagQIQA[/video]

 

[A AesthetiX]

Week 1 Day 6

Dynamic Effort Upper

Speed Bench - 3 Reps Wide, 3 Reps Regular, 3 Reps Close = 1 Set
190lbs - 3 Sets of 9 Reps
190lbs - 2 Sets of AMRAPS (15 Reps, 11 Reps)

Incline Pin Press - Pins set at eye level.
205lbs - 5 Rep
215lbs - 5 Rep(PR!)
205lbs - 5 Rep
205lbs - 5 Rep

Tricep Pushdown
57.5kg - 15 Reps
65kg - 15 Reps
57.5kg - 15 Reps
57.5kg - 15 Reps

Lat Pulldown
70kg - 15 Reps
80kg - 15 Reps
80kg - 15 Reps
80kg - 15 Reps

 

[CincyKiller45]

On squats, what kind of shoes are you wearing? And are you familiar with torquing your feet/hips?

 

[A AesthetiX]

On squats, what kind of shoes are you wearing? And are you familiar with torquing your feet/hips?

Right now (until I can afford oly shoes) I'm just squatting with flat shoes, and I am not

 

[CincyKiller45]

Right now (until I can afford oly shoes) I'm just squatting with flat shoes, and I am not

Try screwing your feet into the ground to create tension in your hips and glutes. It's akin to if, hypothetically, a 10lb plate was under your foot and you're trying to rotate it outwards. This is by Kelly Starrett, it's worth checking out, especially the first half as it relates to what I'm referring to.

http://m.youtube.com/watch?v=zBsFsqFFM1g

 

[A AesthetiX]

Week 2 Day 1

Max Effort Lower

Sumo Pull From 6" Block
135lbs - 6 Reps
225lbs - 3 Reps
315lbs - 1 Rep
365lbs - 1 Rep
425lbs - 1 Rep(PR!)
340lbs - 3 Sets of 5 Reps

Conventional Deadlift
255lbs - 8 Rep
225lbs - 2 Sets of 8 Rep

GHR - Damn I suck at these..
Bodyweight - 6 Reps
Bodyweight - 4 Reps

Adductor/Abductor Superset
70lbs - 4 Sets of 15 Rep Each

Lat Pulldown
80kg - 15 Reps
80kg - 15 Reps
70kg - 15 Reps
60kg - 15 Reps

Straight Leg Raises
Bodyweight - 4 Sets of 15 Reps

[video=youtube_share;oyBMSd3e2jQ]http://youtu.be/oyBMSd3e2jQ[/video]

 

[Rodja]

Push your knees out more on your sumo. Imagine you're spreading the floor with your feet and using just thighs and hips along with pulling the bar towards your body. The entire back from lumbar to traps should stay vertical and should be viewed as a stabilizer instead of a mover.

 

[A AesthetiX]

Push your knees out more on your sumo. Imagine you're spreading the floor with your feet and using just thighs and hips along with pulling the bar towards your body. The entire back from lumbar to traps should stay vertical and should be viewed as a stabilizer instead of a mover.

Thanks dude.. thinking about that and watching my video it makes a lot of sense. I really appreciate the tips from everyone, I actually make a list of them on my desktop using sticky note haha

 

[Rodja]

Thanks dude.. thinking about that and watching my video it makes a lot of sense. I really appreciate the tips from everyone, I actually make a list of them on my desktop using sticky note haha

Let me know if you need any more pointers on sumo. It's a very technical lift and is also very misunderstood.

 

[A AesthetiX]

Week 2, Day 3!

Max Effort Upper

Wide-Grip Pause Bench
135lbs - 3 Reps
225lbs - 1 Reps
255lbs - 1 Rep
275lbs - 1 Rep
285lbs - 1 Rep(PR!)

Bench Press
230lbs - 3 Sets of 5 Rep

Close-Grip Pause Bench
200lbs - 5 Sets of 5 Reps

Tricep Pressdown
4 Sets of 15 Reps

Lat Pulldown - AMRAPS
70kg - 18 Reps
80kg - 15 Reps
90kg - 9 Reps
100kg - 6 Reps

EZ Bar Reverse Curls
45lbs - 15 Reps
50lbs - 15 Reps
50lbs - 15 Reps
50lbs - 15 Reps

Dumbbell Curls
20lbs - 15 Reps
15lbs - 15 Reps
15lbs - 15 Reps
15lbs - 15 Reps

 

[A AesthetiX]

About to order my first pair of oly shoes, Adipower or Romaleos?!

 

[CincyKiller45]

About to order my first pair of oly shoes, Adipower or Romaleos?!

I have the Romaleo's and I love them. I know there's a couple guys with the adipowers that love those as well. I don't think you can go wrong with either. But, last I heard the Romaleo's 2 were on sale a Dick's for $99.

 

[Rodja]

I have the Romaleo's and I love them. I know there's a couple guys with the adipowers that love those as well. I don't think you can go wrong with either. But, last I heard the Romaleo's 2 were on sale a Dick's for $99.

I think it was a clearance that didn't last.

I have the AdiPowers and love them. They fit my foot perfectly and they've paid dividends on my squats.

 

[A AesthetiX]

I think I'm leaning more towards the Romaleos; I tried squatting just the bar with some plates under my heels today and the difference was incredible.. I have been missing out by squatting with flat shoes haha. My life was changed!

 

[A AesthetiX]

Dynamic Effort Upper

Speed Bench - 3 wide, 3 regular, 3 close - 1 Set
190lbs - 3 Sets of 9 Reps

Bench Press - AMRAPS
200lbs - 15 Rep(PR!)
205lbs - 11 Rep(PR!)

Close-Grip Bench - AMRAPS
200lbs - 5 Reps
200lbs - 6 Reps
200lbs - 6 Reps

Seated Overheard Tricep Press
50lbs - 15 Reps
60lbs - 3 Sets of 15 Reps

Lat Pulldown
80kgs - 15 Reps
90kgs - 15 Reps
80kgs - 15 Reps
70kgs - 15 Reps

Shrugs
135lbs - 25 Reps
155lbs - 18 Reps
165lbs - 15 Reps
185lbs - 10 Reps

Great workout, got way more out of my first two sets of AMRAPs than I though I would!

[video=youtube_share;xRXlHy4ht_Q]http://youtu.be/xRXlHy4ht_Q?list=UU8NdC4k4aa76 _YVvHio0jlQ[/video]

 

[CelticPower91]

Your squat is only 30lbs more than bench??