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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.
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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.
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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.
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Cuz you talk to everyone!!!! :)
 
MrKleen73 said:
Cuz you talk to everyone!!!! :)
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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!
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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.
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**** 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.
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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.
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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)
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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!!!!!
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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.
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You are killing it man.
 
MrKleen73 said:
You are killing it man.
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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
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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Just gotta get you outta that warehouse! Sweating those gains away!
 
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