MJM's Powerbuilding Log (Volume Tracking/Peaking)

[MTPMJM]

So I'm on week 3 of a Volume block and figured I'd log what I'm doing for input and what not.

I'll post my info so far when i get home tonight. But basically im tracking Total Volume in my big 3 lifts per week, and then counting Accessory movements per week. Every week the plan is to break last weeks volume for the lift, and then once im feeling it, peak, and restart.

If some people sub in for this for input that'd be awesome. I'll try to update 2 times a week minimum. Numbers tonight

CARDIO I generally do conditioning involving tires/ball slams/sprints/prowler/sled/etc and Jump Rope for 10 min post workout before stretching. WONT TRACK

 

[MTPMJM]

Also I do an upper/lower/rest split

 

[MTPMJM]

So some stats:

Weight: about 194 Age: 22 Style: Powerlifting

Max's

Skwat- 445
Bench- 275
Dead- 480

All of these were tested a few months ago, with no real test since then

What I am doing now is tracking this volume, and keeping it going up every week split between two workouts. My reps and sets and weight used are all AUTOREGULATED, as long as my volume increases Im happy. I dont feel like posting the workouts from the past couple weeks, but I'll do this week and show the previos weeks volumes. I also do FAR LESS lower body assistance than upper body assistance

WEEK 5/24/15 - 5/30/15
Bench Volume: 12530
Skwat Volume: 12955
Dead Volume: 13705
Upper Body Assistance: 47
Lower Body Assistance: 19

WEEK 5/31/15 - 6/6/15
Bench Volume: 13065
Skwat Volume: 13995
Dead Volume: 11840 x (x indicates i missed total volume by accident)
Upper Body Assistance: 27
Lowe Body Assistance: 9

 

[MTPMJM]

Note: WARMUPS ARE NOT TRACKED

6/8 - Upper Body

Competition Pause Bench Press SUPERSET with 12 Pound Front Raises

5x165, 5x185, 5x205, 4x225

Touch and Go Bench

3x185 3x185 3x185

5x155, 11x155

TOTAL VOLUME 9620

Incline DB Press

6x70, 6x80, 5x90

One Arm DB Row

10x80, 10x95, 6x105

Flye SUPERSET Seated Row

3x15 Each

PullUps with minimal rest

12,8,6

Bicep Curl

6 Sets


(As you can see I'm lazy with assistance tracking in my book)




6/9 LOWER BODY WORKOUT

Skwats

2x275, 2x305, 2x320, 2x335, 2x345, 2x355, 2x365, 2x380

8x315, 9x275

SKWAT VOL 9595

DEADZ

5x295, 5x315, 5x325, 5x345, 5x225

DEAD VOL 7525

DB Shrugs 3x10

Calf Raise 3x10

 

[MTPMJM]

6/11 Upper Body

DB Snatch (Used as final Warmup Move)

3x60, 2x70, 1x80, 1x85, 1x100

DB Seated OHP

3x10 @ 55

Touch And Go Bench WITH LIGHT CHAINS (Chains not acconted for in weight or volume because I dont know the exact numbers, just using them as a training tool)

3x6 @ 165, 8x135, 5x185

BENCH VOLUME 4975 (Just to finish up the weeks bench press volume, which is why the volume is low)

Lat Pull Down

3x12

Orange Band Overhead Face Pull SUPER SET with 20lb DB Front Raise

3x20, 3x15 respectively

Skull Crushers

20x60, 12x70, 10x70

DB Bench Burnout

15x40

 

[yates84]

Subbed. Looks good so far!

 

[MTPMJM]

Lower Body Day 6/12

Pause Deadlifts
Beltless: 5x275, 3x315. 3x315 5x225
Belted: 4x315. 1x365
Dead VOL 6015

Pause Skwats
5x225, 3x275, 2x315, 10x225

SKWAT VOL 4830

Followed by 3 Sets HyperExtensions, 3 Rounds of Roping, and 30 minutes boxing


Okay so as its stands

WEEK 5/24/15 - 5/30/15
Bench Volume: 12530
Skwat Volume: 12955
Dead Volume: 13705
Upper Body Assistance: 47
Lower Body Assistance: 19

WEEK 5/31/15 - 6/6/15
Bench Volume: 13065
Skwat Volume: 13995
Dead Volume: 11840 x (x indicates i missed total volume by accident)
Upper Body Assistance: 27
Lowe Body Assistance: 9

Week 6/7-6/13
Bench Volume: 14595
Skwat Volume: 14425
Dead Volume: 13540
UBA: 30
LBA: 9

 

[MTPMJM]

6/15 Upper Body

Bench Press

Touch And Go- 5x185, 6x185, 5x205, 6x205, 4x225, 4x225

Sling Shot Doubles- 2x245, 2x265 1x275

Slow Negative Sling Shot Triples- 4x3x225

TOTAL BENCH VOLUME 10085

Pendalay Rows

3x10 at 185

Close Grip Lat Pull SUPERSET Lateral Raises (20 pounds, 15 reps)

13x121, 10x143, dropset 6x165-6x121-4x99

Barbell Curl/Pushups (15)

3x12 @ 50



6/16 Lower Body

Skwats

Beltless- 3's @ 280, 300,315 1@ 335

Belted- 3's @ 335, 250 1@360

5@ 315, 4@315

Skwat VOLUME 11015

DEADS Conventional: 3@ 275, 275, 275 3@ 315, 315, 2@265

Snatch Grip: 2@275, 1@315

Hyperextensions with 1 Plate: 3x12

DumbBell RDL: 3x12 with 60's

Jump Rope