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New journey powerlifting

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Ok so Tuesday weighed in at 249 got to make it to 242 by Sunday trying to drop a few before just not eating/drinking to get there.
 
Brian Carroll wrote an article on cutting a few weeks ago and Dan Green did a video on it. 7lbs shouldn't be too bad. Kill this meet! I've been silently following.
 
herderdude said:
Brian Carroll wrote an article on cutting a few weeks ago and Dan Green did a video on it. 7lbs shouldn't be too bad. Kill this meet! I've been silently following.
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Thanks bud appreciate it hope to get some good ones (for me) but main goal is Vegas in November.
 
Went in to the gym an hit all my openers 425, 335, 455. Then after some low intensity cardio weighs in at 246.5. Think I can make t without cutting. Here is vid of the lift too late for form check (bad angles anyways). But let me know if you think weight is moving at right speed for openers. Thx


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Those look like openers to me, man. Nice work!
 
ever think of chugging some magnesium citrate the day before weighin?? its only like 99cents at walmart
 
Well not the best plan when I have to work day before and day of but I think I'll be fine that weight was with shoes and clothes.
 
good deal. was just a suggestion. I do it usually day before my weighins if i think im gonna have to sweat a lil weight out the next day. just easier to crap than sweat lol. good luck man.
 
Well good day for me overall went 7/7 for a total of 1333.2 meet pr'ed every lift and total.

Of anyone had been reading this before ham my main goal is a worlds meet in Vegas in November . So going in to this one I really just wanted to try and do the minimum better from my last meet and keep it positive so really did not want to miss any lifts so this is how it went.

Squat opened with 429.7 really easy so jumped to 468.2 got more in me but 6 pounds better than last meet so passed on 3rd wanted to stay with game plan no misses.

Bench opened with 336 fairly easy so jumped to 358 which was about 6 pounds better than last meet. So passed on 3rd sticking to game plan.

Deadlift opened with 457.2 easy pull so jumped to 479.5 also fairly easy and same 6 pounds better. Ok so finally I said screw gameplay thought I got screwed on last lift at last meet so took a third at 507 and nailed it.

Like I said 7/7 and 21 white lights I was happy with it now two months of training or a competition and fun weekend in Vegas.

Squat
429.7
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468.2
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Bench
336
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358
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Filmed left no dead video
 
Well we got the meet behind us and now less than two months till the next.

Bench max
Bar x lots
135 x warm up
225 x 5
275 x 3
295 x 2
315 x 1
335 x 1
345 x 1

Close grip bench press
225 x rest pause 12, 5, 3

Seated shoulder press
135 x rest pause 15, 12, 9

Pull ups 3 sets of 5

Don't know why I take a couple days off after meet and always feel like I've lost something. Oh we'll nothing can get me down from going to Vegas.
 
Squat
Bar x warm ups
135 x 10
335 7 sets of 2
365 1 set of 2
Romanian deadlift
225 x 12, 12
Wide stance leg press
8 plates x 12, 10
Ab work

Nice squat day the thing that always sucks about after a meet is wanting to immediately get in to another. Plus anyone have any suggestions for a mini 5 week plan until the meet.
 
Openers not quite yet gonna go for minimum pr on 2nd lift and then judge third from there I've got more than 5 weeks but I have two left in current cycle so finish that out then not sure.
 
Overhead

Push press
Bar x warm ups
135 x 5
185 x 2
195 x 2
205 x 2
215 x 2
225 x 2

Db houser press
60 x rest pause
18, 12, 4

Dips
Body weight x rest pause
15, 8, 8

Incline t bar rows
2 x 12

Overhead day was ok felt week on push press my overhead sucks. Take a couple off hit it hard next week.
 
If I were you I would drop the seated shoulder presses and replace them with standing overheads and make sure you finish over your head like an Olympic lift. Looking at the dates of your posts you did seated shoulder two days before push presses. This is counterproductive to your bench imo. I would work on stricts or pushes for a while and rotate. I think the stricts have much more carry over to shoulder health and raw benching though.
 
Joe_P said:
If I were you I would drop the seated shoulder presses and replace them with standing overheads and make sure you finish over your head like an Olympic lift. Looking at the dates of your posts you did seated shoulder two days before push presses. This is counterproductive to your bench imo. I would work on stricts or pushes for a while and rotate. I think the stricts have much more carry over to shoulder health and raw benching though.
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I would basically agree with you. But this template was wrote by Corey Hayes so I am following it as written for this cycle. Appreciate the advice I know somewhere around nothing when it comes to powerlifting cycles so I'll take any advice. Thx
 
Deadlift
135 x warm ups
225 x 5
315 x 3
365 x 2
405 x 2
475 x 1

Squat pause
275 x 5, 5, 5

Only had time for this felt very weak on deadlift which is awesome for confidence. Think it is mostly feeling like crap and no sleep so trying to turn it around.
 
Bench
85 x warm up
135 x 12
185 x5
225 x 3
255 x 3
285 x 8

Incline
205 x rest pause
12, 8, 4

Db press x ret pause
12, 8, 6

Neutral grip pull ups 6, 6, 6

Bb rows
225 3x12

Still not feeling the best but still have time to get positive. Only squats to go
 
Another quick one

Squat
135 x warm up
225 x 8
275 x 5
315 x 3
365 x 3
405 x 2

Wide stance leg press

10 plates
3x8

I know crappy and short but hopefully next week starts back to getting decent workouts in.
 
So done with cube extreme program and still have about 4 weeks will be doing 531 powerliftig for rest.

Mil press
75 x 5
95 x 5
110 x 3
130 x 3
150 x 3
165 x 3

Standing db shld press
60 3 x 10

Bb curls
95 5 x 10

Db tri set (rear delt, laterals, front raise)
30 3 x 10

Man I suck at mil press. And first time doing standing shld press way hard also. Ok now my whining is done I completed the cube extreme and I think I will be going back to 531 powerlifting though I love some of the accessory work ideas so will be working them in.
 
Deadlift day

185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
435 x 3

Good mornings 3 x 10
Bb rows 3 x 10
Superset w leg curls 3 x 10

Only superset case running out of time. Only a couple days in but I am enjoying 531. About 4 weeks out an have this stupid cold / allergy thing that I can't shake. Either way marching on bench tonight.
 
Get something with psuedoephedrine or ephedrine hcl. I use them a lot in fall/winter. That and nette pots or saline nostril sprays. If my wife gets her prescription clenbuteral breathing treatments I would do that as needed. My sinus blow season switches.
 
rob112 said:
Get something with psuedoephedrine or ephedrine hcl. I use them a lot in fall/winter. That and nette pots or saline nostril sprays. If my wife gets her prescription clenbuteral breathing treatments I would do that as needed. My sinus blow season switches.
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Thanks brother I need something to help kick it
 
Bench
All sets superset with latpulls
135 x 5
165 x 5
195 x 3
235 x 3
275 x 3
295 x 3
315 x 1
335 x 1

Db bench ss w incline chest supported t bar rows
5 x 10
Push down x 100
Face pulls x 100

Felt weak but due to sickness not surprising. Still liking this format but really need to knock cold out and at least have two feel good or even normal weeks before contest.
 
Squat day

165 x 5
225 x 5
255 x 5
315 x 5
355 x 3
405 x 1

Leg curls, leg press, leg extension

Holy **** this stupid sickness I had kept me out of the gym for about 10 days which is awesome because I have me next meet in about 2 weeks. But I did finally get back in and smart me forgot my belt and wraps at the house. So all squaring was done with no belt or wraps really hoping that's why it felt heavy as hell and not the sickness destroying me right before a meet.
 
Bench

135 x 10
185 x 5
195 x 5
245 x 5
275 x 3
315 x 1
335 x 1
All sets ss with lay pula
Db chest press ss with incline t bar rows

Wow it is amazing how a week and a half worth of sick an not being in the gym can effect you. Hopefully the next two weeks get me in the swing of things.
 
Quick deadlift day

185 x 5
225 x 5
275 x 5
350 x 5
405 x 3
445 x 1
475 x 1

Inman shrug ss with heavy db shrug

Still feeling like crap less than 2 weeks until meet lets get this going.
 
Shouldies

Mil press
75 x 5
95 x 5
110 x 5
135 x 5
155 x 3
175 x 3

Standing db shoulder press 5 x 10
Bb curls 5 x 10
Db tri set (laterals, front raise, rear raise) 5 x 10


Well finally feeling better now just hoping I have enough strength to respectable for myself at the meet. 8 days to weigh in about 6-7 pounds over right now. Hoping to cut naturally enough where no dehydration necessary. On another note the meet will be fun but even more pumped I be in Vegas.
 
Squatting

165 x 5
225 x 5
255 x 5
315 x 5
355 x 3
405 x 1
435 x 1

Leg press


Squats felt good best day in awhile at meet should be able to nail openers. Let's keep it going.
 
Bench

135 x 5
165 x 5
195 x 5
245 x 5
275 x 3
315 x 1
345 x fail
315 x 1

Little accessory work

Oh crap my bench is in trouble can't believe I failed that weight. I'm guessing my bench really suffered from being sick. Hoping it was just a tonight thing seeing how at my last meet about two weeks ago I nailed almost 15 pounds more and wanted to improve on it this meet. Man really ****ing with my head.......
 
Well jut did some easy dead lifting today just I keep it loose. About 5 days out and surprisingly I weighed 242.6 this morn I have been cutting slightly and I'm allready at weight. I will be able I be a little more lax on my food probably hit my openers on Tuesday and meet day is Friday.
 
Waking up ass early for flight other than that two pounds over right now I think that will e gone by morning hopefully.
 
Good luck man. Epsom salt bath can take off a couple pounds. If not, strap some trash bags and get your sweat and spit on.
 
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