Hanslift's Road to a 1000lb Total

  1. Hanslift's Road to a 1000lb Total


    Hey AM!

    I have been lurking in the shadows a lot lately, commenting and what not but I've never started a training log. Being that I'm just now getting back into the swing of things, I figured it's the perfect time to start a log in my pursuit to lift 1,000 lbs in the Southern Powerlifting Federation's "Record Breakers 2017" meet in Gatlinburg, TN on Nov. 4, 2017. This will be my first powerlifting meet ever so I'm super stoked to finally do a competition.

    My lifting history is storied at best as I lifted really hard in college, more "powerbuilding" than anything, and then gave it up when I moved to Nashville for my job back in 2008. I dabbled in triathlon, cycling and running until about 2012, and then I dabbled in beer and wings mostly until 2014 when I got sober. I lifted on and off, got some strength back, but then quit altogether when my daughter was born in 2016. So here I am, trying to get my groove back.

    I'm 5'11", weighed 223.2 lbs this morning, and am probably sitting around 20% body fat or higher. My goal is to get down to about 15% by the meet, but I plan on competing in the 220 class regardless and do not intend to focus on cutting weight for my first meet. So basically I'll focus on mildly recomping my physique.

    My goals are to bench 350, pull 350 and squat 300. Currently, my 1RM for bench and deadlift is 245, but I imagine I will get a lot of my old strength back quickly. I believe my 1RM for squat is 185 (yes, I know, weak!) but I have a pre-existing back injury so I will be slowly progressing with my squats to ensure I'm not reinjuring myself.

    So my plan for the first 8 weeks will be to bench on Monday and Friday, and alternate my deadlift and squat on Wednesday. I'll be tackling the bench days as a simple 5x5 routine until I get some of my original strength back. I'll also add on an accessory movement for back, shoulders, bis and tris on these days to build my strength up. On Wednesday, I will just work on getting a gradual progression with weight, so 3x5 as a wamrup, then 3x3 with a higher weight, and finally 3x1 heavy weight. Plus I will work my legs on Wednesdays too, mostly extensions, curls, calves. Yes, somewhat old school and basic, but again, I want to build my strength and physique up before I dive into some crazy split.

    My diet will be pretty basic for now with a goal of 2,500 calories, so that's 180g of protein, 281g of carbs and 70g fat. I will gradually increase this as we go along, mostly as my workouts get more intense and my strength and muscle mass increase. My biggest challenge will be replacing all that ice cream with healthier options. Also, I'm a coffee addict, so I'm trying to keep it at 3 cups a day for now (yesterday was 6!) so I might reduce it to 2, then 1, then none in the coming weeks.

    My supplements regimen will consist of 3g Citrulline Malate by Primaforce; 4g Beta Alanine by Primaforce; 5g Creatine by Optimum Nutrition; and 1 scoop of Animal's Juiced Aminos during my workouts. I'll take two servings of Animal Pak on workout days (breakfast, dinner) and one Pak on rest days (breakfast). I'll also be taking Animal PM at night before bed. I imagine some of these supps, especially the brands, will change here and there, but I will keep the Animal Pak and creatine as a constant throughout the log as both have shined for me in the past.

    So that's about it. To wrap this up, here's my workout from last night, which centered around deadlifts:

    Warmup Deadlift
    3 sets of 135 x3

    Working Deadlift
    3 sets of 185 x 3
    3 sets of 225 x 1

    Front Squats
    3 sets of 95 x 8,6,6

    Leg Curls
    3 sets of 50 x 12, 10,8

    Leg Extensions
    1 set of 100 x 15
    2 sets of 110 x 12,10

    Seated Calf Raises
    3 sets of 95 x 12,12,12

    Standing Calf Raises
    3 sets of 105 x 10,10,10

    Ab Wheels (OUCH!!!)
    2 sets of 5, 3

    Back Extensions
    2 sets of 8,8


  2. Welcome back man! Reading your story I'm glad you gave up cycling lol. You have a good start solid 4 months of training to get into your meet. Should be plenty of time. Looking forward to following along!
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  3. Quote Originally Posted by NurseGray View Post
    Welcome back man! Reading your story I'm glad you gave up cycling lol. You have a good start solid 4 months of training to get into your meet. Should be plenty of time. Looking forward to following along!
    Thanks brother! I'll be following your lead!
  4. Hanslift's Road to a 1000lb Total


    In on this. Good luck man.

  5. Quote Originally Posted by JCR97 View Post
    In on this. Good luck man.
    Thanks man! Glad to have you along!
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  6. In for this! Good luck and quick note. Did you mean 180 grams of protein around 1g per lbs of lean body weight? The post says 18g.

  7. Quote Originally Posted by Mowglisml View Post
    In for this! Good luck and quick note. Did you mean 180 grams of protein around 1g per lbs of lean body weight? The post says 18g.
    Awesome, glad to have you along for the ride! And thanks for calling out the typo... I made the correction.

  8. In on this

  9. I would do 1.5 scoops of cit mal. Studies show 6g and above to be a better effect since juiced aminos has some in it (probably a little over 1g) 1.5 scoops of your primaforce yields 4.5g ( assuming it's a 3G scoop) that would give you 6G.

  10. Quote Originally Posted by LAH813 View Post
    In on this
    Sweet! Glad to have you!

  11. Quote Originally Posted by JCR97 View Post
    I would do 1.5 scoops of cit mal. Studies show 6g and above to be a better effect since juiced aminos has some in it (probably a little over 1g) 1.5 scoops of your primaforce yields 4.5g ( assuming it's a 3G scoop) that would give you 6G.
    Cool... will do! Thinking about grabbing some Hemavol anyway so that should do the trick! Hitting bench and and accessories tonight so I'm looking forward to seeing how this affects my pump.

  12. I am in. You had me at, "I have a plan."

  13. Good luck!
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