My AVERAGE to ALPHA Powerlifting Journey

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    My AVERAGE to ALPHA Powerlifting Journey


    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!

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

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    Quote Originally Posted by CincyKiller45 View Post
    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?
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    Quote Originally Posted by A AesthetiX View Post
    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.
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    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
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    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
    Currently Logging: My AVERAGE to ALPHA Powerlifting Journey!

    http://anabolicminds.com/forum/workout-logs/254818-my-average-alpha.html
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    On squats, what kind of shoes are you wearing? And are you familiar with torquing your feet/hips?
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    Quote Originally Posted by CincyKiller45 View Post
    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
    Currently Logging: My AVERAGE to ALPHA Powerlifting Journey!

    http://anabolicminds.com/forum/workout-logs/254818-my-average-alpha.html
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    Quote Originally Posted by A AesthetiX View Post
    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
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    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

    Currently Logging: My AVERAGE to ALPHA Powerlifting Journey!

    http://anabolicminds.com/forum/workout-logs/254818-my-average-alpha.html
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    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.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    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
    Currently Logging: My AVERAGE to ALPHA Powerlifting Journey!

    http://anabolicminds.com/forum/workout-logs/254818-my-average-alpha.html
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    Quote Originally Posted by A AesthetiX View Post
    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.
    M.Ed. Ex Phys
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    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
    Currently Logging: My AVERAGE to ALPHA Powerlifting Journey!

    http://anabolicminds.com/forum/workout-logs/254818-my-average-alpha.html
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    About to order my first pair of oly shoes, Adipower or Romaleos?!
    Currently Logging: My AVERAGE to ALPHA Powerlifting Journey!

    http://anabolicminds.com/forum/workout-logs/254818-my-average-alpha.html
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    Quote Originally Posted by A AesthetiX View Post
    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.
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    Quote Originally Posted by CincyKiller45 View Post
    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.
    M.Ed. Ex Phys
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    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!
    Currently Logging: My AVERAGE to ALPHA Powerlifting Journey!

    http://anabolicminds.com/forum/workout-logs/254818-my-average-alpha.html
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    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!

    Currently Logging: My AVERAGE to ALPHA Powerlifting Journey!

    http://anabolicminds.com/forum/workout-logs/254818-my-average-alpha.html
  

  
 

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