Jim's Powerlifting Training

jimbuick said:
Hello, all.

Just a brief training update for now. Bumping the volume up for the foreseeable future. Will be at 6x a week for as long as I can stand. New semester starts on the 16th, so we will see how long I can keep that up.


Gonna be:

Sun - ME Bench (Floor or Pin Press), then Chest/Tri (typical old school bb style)

Mon - Back/Bi (3-4 exercise, vertical pulling)

Tue - ME Squat, DE Deads, Hamstrings/Abs

Wed - Rest

Thu - DE Upper, Shoulders/Tri

Fri - Back/Bi (3-4 exercises, horizontal pulls)

Sat - DE Squat, Quads/Abs

Extra - planning to run/cardio two times a week (or more); once for time and once for distance. I may also do 1-2 more ab workouts during the week.

Nothing crazy. Just focusing my assistance a little more to fit some volume and build some muscle. Will keep trying to gain weight for a while longer (at 180 today), and then I will cut for a meet in the spring/summer.


Putting a lot of though into trying to enroll in ROTC when I transfer in the fall. If I can that will change my goals some as I will need to be in "Army" shape, whilst still trying to get strong.
Click to expand...

Have you looked at the EO3 workouts and the One Man One Barbell program? Kind of similar to 5/3/1 with the big lifts but also programs in some EMOM work and various intense cardio and bodyweight stuff. The guy Jerod or Jerred was a Navy seal I think he is like 180 and pulls over 600 and runs under 6 minute miles. Could be something to look into if you go the ROTC route.
 
MrKleen73 said:
Have you looked at the EO3 workouts and the One Man One Barbell program? Kind of similar to 5/3/1 with the big lifts but also programs in some EMOM work and various intense cardio and bodyweight stuff. The guy Jerod or Jerred was a Navy seal I think he is like 180 and pulls over 600 and runs under 6 minute miles. Could be something to look into if you go the ROTC route.
Click to expand...
I hadn't even heard of it before this post. I actually decided to just sign up for a program with Tony Cowden and Comp|Edge Performance. I am too far away from where I need to be on the run and sit-ups, so, in order to make a real run at this, I am putting PL on the backburner while I get to where I need to be.

I am going to try to start logging in here again. We will see how that goes as the semester goes on.

With that said, today's workout was:


a_1. Duffalo Bench: 165 x 8, 175 x 8, 185 x 8, 195 x 6, 185 x 7, 6
a_2. BO Row: 135 x 8, 155 x 8, 175 x 8, 8, 165 x 8, 8

Circuit:

Pull-Up x 6 // Push-Up x 12 // Sit-Up x 15

5 rounds


22 minute run. Phone died around 19 minutes and didn't save results, so distance unknown today.
 
Supposed to be 28 minutes on the elliptical today, only got ~18 or so.

Had to sign up for a cheap membership for access to cardio machines and it took longer than I expected.
 
jimbuick said:
Supposed to be 28 minutes on the elliptical today, only got ~18 or so.

Had to sign up for a cheap membership for access to cardio machines and it took longer than I expected.
Click to expand...

Cuz you talk to everyone!!!! :)
 
MrKleen73 said:
Cuz you talk to everyone!!!! :)
Click to expand...
Wasn't me. I tried to just show up and use a trial, but they wouldn't let me. Then the damn sales dude wanted to give me a tour of the place like I had never seen a damn gym before. Like Jesus dude, I just need some cardio machines!
 
jimbuick said:
Wasn't me. I tried to just show up and use a trial, but they wouldn't let me. Then the damn sales dude wanted to give me a tour of the place like I had never seen a damn gym before. Like Jesus dude, I just need some cardio machines!
Click to expand...

Yeah same thing happened when I signed back up at 24Hr. I told them, hey man I already know the deal. I was a member here for 15 years before I let it lapse. You have some new equipment but I know how to do this stuff can me and my daughter just go lift while you do the paperwork? No, I have to give you the tour and yada yada... Okay whatever... lets do it.
 
MrKleen73 said:
Yeah same thing happened when I signed back up at 24Hr. I told them, hey man I already know the deal. I was a member here for 15 years before I let it lapse. You have some new equipment but I know how to do this stuff can me and my daughter just go lift while you do the paperwork? No, I have to give you the tour and yada yada... Okay whatever... lets do it.
Click to expand...
**** was ridiculous, man.
 
Just finished up a workout at the commercial gym. It sucks. I was only there because I needed the treadmill for my run, though.

Sumo DL (old TPB, no chalk, over/under b/c of grip, no belt): 275 x 5, 295 x 5, 315 x 5, 335 x 4, 315 x 5

Back Ext: +25 x 10 x 5

2 Mile run: 16:11 on treadmill

Tore my hand trying to hold the slick ass bar. The run sucked, but I made it in a passing time which is encouraging given how long it has been. Joints feel fine, so far. Only ran on treadmill instead of road because I wanted a break from breathing the cold air on runs and didn't want to have to carry my phone to track distance.
 
Nice, how fast do you think you can run 2 miles on the street?
 
jimbuick said:
I think mid 15 is probably a realistic estimate right now.
Click to expand...

That's pretty impressive for someone saying they are out of shape. I couldn't run 2 miles nonstop right now if I wanted to. I think I need to fix that though, or at least get to where I can run a mile in under 10 minutes. I know that isn't fast but I am a natural born sprinter... At the peak of my running my fastest 2 mile time was 14:26 and I fell at the end from pushing it so hard at the end.
 
MrKleen73 said:
That's pretty impressive for someone saying they are out of shape. I couldn't run 2 miles nonstop right now if I wanted to. I think I need to fix that though, or at least get to where I can run a mile in under 10 minutes. I know that isn't fast but I am a natural born sprinter... At the peak of my running my fastest 2 mile time was 14:26 and I fell at the end from pushing it so hard at the end.
Click to expand...
Out of shape is relative. I am really gunning for a 300 score before I go talk to the ROTC commander. My fastest ever was 13:3x at the end of OSUT, and I would like to run sub 13:00 because it is the max score from 18-21. I don't need to max out that age group, but I would like to. A high GPA and high APFT would really help me getting into ROTC, and getting into schools afterwards.
 
I couldn’t run a mile I typically walk .5-.7 at a brisk incline pace before I begin my warmups lately, and that’s about it for cardio lol
 
jimbuick said:
Today:

a_1. Push-up: BW x 10 x 8
a_2. Pull-Up: BW x 8 x 8


Sit-Up: BW x 25 x 5


Cycle @ lvl 2: 4.88 miles (20 minutes)
Click to expand...

I would have to drop those pull ups to 4 to get 8 sets... It amazes me when they put pull ups and push ups together with similar rep ranges as if the pull up wasn't twice as hard to do at body weight. A pull up you lift 100% of body weight. I would imagine you are probably moving 60% at best on a push up... just not comparable resistances.

Impressive that you got 8 for 8!!!!!
 
MrKleen73 said:
I would have to drop those pull ups to 4 to get 8 sets... It amazes me when they put pull ups and push ups together with similar rep ranges as if the pull up wasn't twice as hard to do at body weight. A pull up you lift 100% of body weight. I would imagine you are probably moving 60% at best on a push up... just not comparable resistances.

Impressive that you got 8 for 8!!!!!
Click to expand...
The push-ups were a nice break from pull-ups though. It probably helps that I only weigh 178lbs too.
 
45 minute run today. Done on trail. 4.73 miles total. Two short breaks (walking) at ~3.75 and ~4.1 miles. Pace was 9:30 per mile.
 
jimbuick said:
45 minute run today. Done on trail. 4.73 miles total. Two short breaks (walking) at ~3.75 and ~4.1 miles. Pace was 9:30 per mile.
Click to expand...

You are killing it man.
 
MrKleen73 said:
You are killing it man.
Click to expand...
Honestly, it might be killing me lol.


The short breaks were because my damn calves and hip flexors were locked up. Hopefully, they adapt to this **** sooner rather than later.


This next week is a reload (deload, I think), so the volume is decreased significantly and no runs (thank sweet baby Jesus). Gonna do most of my cardio on the cycle or elliptical and give these joints a break, I think.
 
Yesterday was:

BB lunge: 95 x 3, 115 x 3, 135 x 3
RDL: 185 x 4 x 4
Interval run: 30 effort:60 recovery x 8


Today:

A_1. Dips: BW x 6 x 3
A_2. Pull-ups: BW x 6 x 3

Cycle: 16 minutes
 
jimbuick said:
Yesterday was:

BB lunge: 95 x 3, 115 x 3, 135 x 3
RDL: 185 x 4 x 4
Interval run: 30 effort:60 recovery x 8


Today:

A_1. Dips: BW x 6 x 3
A_2. Pull-ups: BW x 6 x 3

Cycle: 16 minutes
Click to expand...

What happened to no more running, oh wait that is next week right?

What program is this again?
 
jimbuick said:
No, it is this week. I read it wrong. The interval run was the only one for the week, though.

It is the milspec program from comp|edge performance.
Click to expand...

That explains all of the running. I have got to get started soon but I am a bit worried about starting any kind of running program right now while my walking stride has seemed a bit Wonky. Yeah that's a technical term. :)

Maybe I will start out with some sprinting first, see if it opens the hips back up more, then work on going more distances. I really only want to get to where I can run 2 miles under 20, or one under 9 minutes. I don't need to be amazing. However if I start getting better at it I may just push it more and prep myself for an adventure race or something.
 
MrKleen73 said:
That explains all of the running. I have got to get started soon but I am a bit worried about starting any kind of running program right now while my walking stride has seemed a bit Wonky. Yeah that's a technical term. :)

Maybe I will start out with some sprinting first, see if it opens the hips back up more, then work on going more distances. I really only want to get to where I can run 2 miles under 20, or one under 9 minutes. I don't need to be amazing. However if I start getting better at it I may just push it more and prep myself for an adventure race or something.
Click to expand...
I have never much cared for running, but I also hate absolutely sucking at something so basic.

Those seem to be reasonable goals. Honestly, you probably aren't as far away from them as you might think.
 
jimbuick said:
I have never much cared for running, but I also hate absolutely sucking at something so basic.

Those seem to be reasonable goals. Honestly, you probably aren't as far away from them as you might think.
Click to expand...

Yeah I agree, I used to be able to run 5 miles in less than 45 minutes but it killed me. I think it should take me about 4-8 weeks if I put a little effort into it. I am sure if I dedicated myself to it it would be even better. However I will be doing more sprinting for conditioning than running. I might try incorporating some sort of distance training 1-2 times a week. Maybe just try a mile once or twice a week, or maybe once and some longer sprints like 400 and 800 yards.

Right now though I need to start testing my gate, and work on making sure my hips are lined up before that. I feel to train "long distance" IE a mile or more while out of balance would actually put me in a much worse position.
 
MrKleen73 said:
Yeah I agree, I used to be able to run 5 miles in less than 45 minutes but it killed me. I think it should take me about 4-8 weeks if I put a little effort into it. I am sure if I dedicated myself to it it would be even better. However I will be doing more sprinting for conditioning than running. I might try incorporating some sort of distance training 1-2 times a week. Maybe just try a mile once or twice a week, or maybe once and some longer sprints like 400 and 800 yards.

Right now though I need to start testing my gate, and work on making sure my hips are lined up before that. I feel to train "long distance" IE a mile or more while out of balance would actually put me in a much worse position.
Click to expand...

Funny I know how long a foot is.. but not a yard. How many feet in a yard? haha google is not my friend, Chris is! But chris in all seriousness if you want to get into running lets do it. I need to get back into it, typically did 5km/3miles in 27 minutes... so lets do our cardio at a distance!?

Sorry for the hijack Jim...but we're right behind ya! well maybe.
 
wasme said:
Funny I know how long a foot is.. but not a yard. How many feet in a yard? haha google is not my friend, Chris is! But chris in all seriousness if you want to get into running lets do it. I need to get back into it, typically did 5km/3miles in 27 minutes... so lets do our cardio at a distance!?

Sorry for the hijack Jim...but we're right behind ya! well maybe.
Click to expand...

Haha there are 3 feet in a yard so 1200, and 2400 feet. I will get in on doing it for sure but stick with my goals on that one. Plus like I said 2 miles is about the most I am looking to do right now but I guess I need to get it to where we can do 3 so we can at least do the Baby Adventure races.

I am not going to go crazy on committing to time or anything because right now I am not convinced picking up running is a good idea until I know my imbalance is corrected or at least minimized. I will definitely get started with trying though. If not I will probably move it over to biking. I love riding bikes.
 
jimbuick said:
A_1. DB Inc. Bench: 45 x 6 x 3
A_2. Upright Row: 50 x 6 x 3

Cycle @ lvl 3: 20 minutes.
Click to expand...

I bet that yoke was looking nice after this session!
 
jimbuick said:
It was still just a light deload session, and I am small lol.
Click to expand...

I get pumped easily that combination would have had me looking large up top, even on a deload. Yet I see what you mean there though... I am built a little different than you. Might take more volume to blow you up.
 
MrKleen73 said:
I get pumped easily that combination would have had me looking large up top, even on a deload. Yet I see what you mean there though... I am built a little different than you. Might take more volume to blow you up.
Click to expand...
It probably helps that you are already a large dude lol.

Someday I will have enough muscle for that.
 
jimbuick said:
It probably helps that you are already a large dude lol.

Someday I will have enough muscle for that.
Click to expand...

Just gotta get you outta that warehouse! Sweating those gains away!
 
You must log in or register to reply here.
Back
Top