PumpHouses Juggernaut Log

I've decided to start cutting back my calories a bit. Going to try and drop down. I need to lean out and be a more competitive 198. I might even do this USAPL qualifying meet at 181 and get back up to 198 next July for Korea.

Any input on supplements or diet strategies for keeping my strength while dropping about ten pounds?


I was thinking erase and maybe a non-stim fat burner. Along with creatine.
 
Warm up

Tried to get my shoulders to open up a bit, they didn't. Was ridiculously tight

Squats
2x5x45
2x8x135
1x3x185
+mini bands
1x5x225
1x3x275
1x2x300
2x2x325

Depth is getting easier but I just couldn't bring my hands in much.

Bench
3x5x45
2x3x135
1x3x175
3x6x205
 
Warm up

Deadlifts
1x8x135
2x5x185
1x3x225
3x4x275

Easiest its been in a long time

Meadows Shrugs
3x5x185

Neutral grip cable rows
3x10

Reverse curls
3xfailure


I've made a small adjustment to my setup, and it's making a huge difference. I'm wearing my belt slightly different and taking my breath a little later in the setup. Feeling really good actually.
 
Warm up

Bench
2x8x45
2x3x135
2x3x185
+2-board
1x3x225
2x3x275

Squats
2x5x45
2x3x135
2x2x185
1x2x225
2x5x275 (ripped my underwear.)

OHP
2x5x95
 
Had an off day today.

Squats
Worked up to 325x1
Missed depth on just about everything.

Bench
Worked up to 235x5x2
Didn't feel right.

Had to get out. Will get my rows and stuff in tomorrow. This dieting is killing my energy.
 
Nah. It's been low calorie crap. I'm actually at 189 lbs already. Which seems crazy to me. I'm going to get in a cheat meal this weekend, and maybe drop some volume off my program and add in a bit of conditioning.

Hopefully only 2 weeks or so until I'm 181 and can start eating like a grown ass man again.
 
Warm up


My hips were beat up today so I took it easy on em.

Deadlifts
2x5x135
1x8x185
2x3x215
1x3x275
5x2x315

Meadows shrugs
3x5x185

High hammer strength rows
3x20

Pull-ups
5x5

Back extensions
2x15
 
Good volume with a good weight, man. Nice day.
 
PumpHouse said:
Thanks man. I'm trying hard to cut. It's paying off but there's nothing worse then trying to deadlift on a belly full of carrots and bullsh*t.

I want your 500# bench lol.
Click to expand...

Yeah, I hear you on the weight loss, that's partly why all my main movement variations are different from comp, so I don't know exactly how much strength I've lost lol.

EDIT: we'll see about 500 man. The three inches those two boards made up are basically a mile in Shirt Land. We'll give her a run maybe 3-4 weeks out
 
17 weeks out

Bench
2x5x45
2x5x135
2x3x145
1x5x165
1x5x190
1x6x215

CGBP off 2-board
5x10x145

Kroc rows
5x10x65's
 
Strict standing OHP

3x5x45
2x5x65
1x5x75
1x5x95
1x5x115

Lateral raises
5x15x15's

Hammercurls
5x10x25's

Pushdowns
5x10
 
17 weeks out


Deadlift
Working sets
225x5
275x5
315x5

Box squats
3x10x95
(Just trying to get my hips open)

DB Shrugs with straps
3x15x75's
 
PumpHouse said:
That's the idea. Bounce down to 178-180. Which gives me wiggle room to get up to 183-185 by competition day. Then I can go back up to 198 by the time my competition in Seoul happens.
Click to expand...

I like where your head is at. I like to be within shouting distance of my comp weight within 6 weeks (not counting my Dec meet lol. 18Lbs is quite a shout). That way as the stressful peaking training comes up, I can bump cals and bring down my activity level and still be able to make weight with a water cut.

I predict when you rebound to 198 for Seoul, you're going to love where your numbers are.
 
herderdude said:
I like where your head is at. I like to be within shouting distance of my comp weight within 6 weeks (not counting my Dec meet lol. 18Lbs is quite a shout). That way as the stressful peaking training comes up, I can bump cals and bring down my activity level and still be able to make weight with a water cut.

I predict when you rebound to 198 for Seoul, you're going to love where your numbers are.
Click to expand...

Both Seoul and this meet in November are 2 hour weigh ins. So there's really only so much I can do. 18 lbs is ridiculous lol. Maybe I should cut down to 165 (no).

That's my hope. Spending 6 straight months in a real bulk should do wonders for me.
 
So dieting and training went out the window this week. My abs are sore from puking and haven't been keeping meals down, so definitely going to be at 181 quickly lol.

Feeling a bit better though today, kept some cranberry juice and some bagel bites down. Was able to take Klokov out for his walk without dying. So I should be good to get back in the gym by this weekend.
 
Question for y'all, I'm going to start my peaking program about 10 weeks out from this meet in November. I have it all planned out with what I need to hit to qualify. Problem is, I have 14 weeks, what do you think I should do for the next couple weeks? Push some BBing style work? Maybe run a quick cycle of 5/3/1? Get some volume in focusing on some weak points? I'm a bit lost on what I should do, but what I'm 100% sure is, I gotta get my squatting cleaned up, I hear USAPL is strict on depth.
 
USAPL is tournament of the gods. They make there own rules :D

How does your 10 week program start? My thought would be to build into that. For example if you start at say like sets of 5 on the comp lifts I'd do sets of 8/6 or even higher or something. Essential, what I am saying, is extend your 10 week prep.
 
That makes sense. Basically starting with 6x3 then 6x4 then 5 then 6 on the first half at a static weight and then 5x5,4x4,3x3 and so on until the meet. For the squat. Then deadlift is similar but with less volume and more singles.

Bench day is going to be weird but it's stuff I picked up from speaking with scot mendelson.

A 2nd squat day will be there just to focus on technique, not a speed day and not a rep day, just enough time under the bar to get me acquainted with squats and keep my hips open.



So building into that for squats may look like several sets of 10, 8, and 6 then a quick Deload before the 6x3's start?
 
Easy stuff. Just getting back into it after the sickness.

Bodyweight: 183

Deadlifts
3x3x135
2x3x185
2x2x225
2x3x275

Shrugs
3x10x135

Cable Rows
3x15
 
15 weeks out


Warm up
Scap stuff
Erector mashing

Bench (with 2s pause)
3x10x45
2x8x135
3x5x185

Heavy tricep pushdowns
5x10

Hammer curls
5x15x30# db's


Kept it simple but I'm working hard on readjusting some stuff. My benches will all be paused for the next 15 weeks. And I need to start keeping my head on the bench.
 
Thanks guys. I know I'm good for about a 290 bench. But maybe only about 275 with the pause. So for this comp I'm going to do A LOT of pausing since I heard USAPL is pretty strict.

Of course all these numbers were at 198ish. I'm 183 now so here's to hoping my strength holds.
 
Nothing crazy today


Squats
Worked up to 2x8x225

Hanging leg raises
5x10


Not too exciting but had to rush. Squats felt strong. Tried using a grip with my pinkies under the bar and it really seemed to help work around the shoulder flexibility issues I've been having.
 
15 weeks out

SuperD shoulder stuff
Facepulls

Strict OHP
3x10x45
2x8x65
2x5x85
5x5x95

Leg extensions
5x10

Prone leg curls
5x10

Russian curls
3x5
 
rob112 said:
Getting volume in before the intensity ramps?
Click to expand...

Yep basically I'm doing OHP for the next 5 weeks. Ramping up to 135x5x5. Or around there. Then I'll drop OHP for a second squat day to focus on technique. On squats and deads I'm going to ramp up my volume then let it taper down towards the high intensity stuff. Around ten weeks out, it'll start getting real =]
 
15 weeks out


Warm up
Gl00t activation stuff

Deadlift no belt
3x3x135
1x2x185
2x3x205
1x3x225
2x2x275
3x5x315 + rev onyx minis (doubled but unloaded tension right above knee)

Shrugs
3x10x185

High pulley rows
5x10
 
Basically, Steve Denison put out a message last night saying mark bell was talking shît about USPA and that after Nov 1st slingshot products won't be allowed in any USPA/IPL meets.

A bunch of people (including Ed coan!) blew up on him about it and today he put out a message saying to disregard it and that slingshot products will be allowed but will be inspected more thoroughly. Going on to say that slingshot products have been found out to be too long on occasion or something.

Basically that but with more drama.
 
American powerlifting reminds me of life in a trailer park sometimes. It's amazing that all these jag-offs and douche canoes can't stop stepping on their own dïck and let the sport grow for more than a few months at a time.
 
herderdude said:
American powerlifting reminds me of life in a trailer park sometimes. It's amazing that all these jag-offs and douche canoes can't stop stepping on their own dïck and let the sport grow for more than a few months at a time.
Click to expand...

From the short time I've been keeping up with the sport, I've noticed the same thing. Fck da bullsh!t and let's get the sport back on track. The average person still has NO idea what powerlifting even is (at least where I'm from). They just think it's working out at the gym or something
 
14 weeks out


Warm up
Scap stuff
(Should've mashed my trap)

Bench (with pause)
2x10x45
2x5x95
2x5x135
2x5x165
+3-board
2x10x195

Rope Tricep pushdowns
5x10

Cable rope hammer curls
5x10
 
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