View Full Version : 12 weeks

06-17-2008, 08:58 AM
ok so i will be doing a powerlifting meet hosted by NASA. I have a 12 weeks to get ready I will be competing under JR category, and will depending on how i carb deplete and carb load and how much fat i lose in 12 weeks will aim to compete @ 220 but more realistically 242.
Current weight -242 according to clippers 16% body fat ( i have abs in the morning when im slightly dehydrated)

If at 242
Squats comp goal-675
Bench goal- 475
Deadlift goal- 755

220 unknown

day 1 Legs - First time doing legs in months so i went light and easy didnt push myself to hard I will be hitting them with deads later this week

Box Squats at parallel.
135x 10, 225 x 5, 315 x 5, 405 x 5, 495 x 5, 585x 3(could of done more but played it save)

Z squats
135 x 8, 135 x 8, 225 x 5

hack squats ( i know for powerlifting this isnt the best thing but i did it to try and get my body and core used to handling heavy weight again)
7 plates a side 7 reps, 8 plates a side x 5 reps

Leg extensions (for the knees)
120 x 10 x 4

and lots of stretching

todays workout will be chest going heavy and heavy triceps

06-17-2008, 05:04 PM
heavy chest wasnt so heavy :(
regular bench press with pause at the bottom
135x5, 225 x 5, 315 x 5, 365 x 5, 405x 2, 405x2

floor presses (2 seconds down exploding up)
315x5, 315x5, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3 + 2 forced reps

regular bench press
wide bench press 225x10, 135x10
narrow bench press 225x10 , 135 x 10

machine triceps extensions whole stack
2 sets 8 reps

cable extensions full stack
2 sets 10 reps

lots of stretching

i felt like i had **** for workout, the temperature was 107 F outside during my training so that might of had something to do with it. Im hoping muscle memory kicks in soon though.... so tomm I might take it off or i might hit upper back depends on my mood... I try to do instinctive training..if i feel good i could workout everyday for 6 weeks straight if i feel like **** ill take a day or two off even if it throws me off "schedule":bang: tomm should be better hopefully

06-18-2008, 08:52 AM
woke up feeling pretty good.. so i decided to hit some heavy upper back today for deadlift and squat work assistance.. on thurs i will be hitting shoulders and triceps for some benchpress assistance and on friday i will be doing deadlifts + heavy core.. seems like a bodybuilding workout :whip: lets just say its hard to me to wonder off :) besides im taking in around 5,000 - 6,000 calories and i been recovering pretty good although i havent pushed myself.. im trying to use these two weeks to get my form and a little bit of endurance in my muscle and the feel for heavy weight. In week nine i hope to start hitting 8 heavy reps per lift then the following week drop it to 7 reps. I dont believe in hitting the muscle group more than once a week but i do believe in hitting the assistance muscle groups as hard as the main muscle groups by giving them there own day see ya soon

06-18-2008, 08:57 AM
wow...super strong in here. good luck with your goals

06-18-2008, 10:43 AM
wow...super strong in here. good luck with your goals

thanks man matter of fact the meet im going to is in albuquerque

06-18-2008, 10:49 AM
thanks man matter of fact the meet im going to is in albuquerque

no ****? awesome. I'll definately try and check that out...where can I find info on that?

06-18-2008, 05:58 PM
no ****? awesome. I'll definately try and check that out...where can I find info on that?

NASA-sports.com[/url] september 6 check it out

06-18-2008, 06:12 PM
wed upper back & biceps

unsupported t bar machine rows- 2 plates x 20 reps, 4 plates x 15 reps,
6 plates x 10 reps,

machine rows with wide bar- half stack about 120 lbs x 20 reps,
full stack x 12 reps x 2 sets, (smooth and controlled)

single handed pull downs, 2 sets x 12 reps

behind the neck pull downs, 2 sets x 12 reps

standing curls 135 x 10 reps x 2 sets

bicep curls, 40 lbs x 10, 60 lbs x 10

hammer curls, 70 x 8 reps x 2 sets

concentration curls individually, 25 x 10, 35 x 10

standing calves 600lbs x 15

seated calves 120lbs x 15

core training 5 sets x 20 reps

06-18-2008, 06:55 PM
Tomm I'm going to be hitting shoulders, heavy overhead dumbbell pressing,
followed by light standing behind the neck push press. I always believed push press for developing hip and shoulder power. I will follow that with shoulder complex light and lots of reps. Then i will try and hit heavy triceps including heavy close grip, heavy weighted dips, heavy skull crushers, and perhapse heavy rope pushdowns. well see

06-19-2008, 01:37 PM
Felt tired today the heat been getting to me. It was about 104 when training and the university and its infinite wisdom doesn't seem to like to put the air conditioners on hi. o- well

Smith machine shoulders 25's per side x 25 reps
45's per side 15 reps, 2 45's per side x 10 reps x 2 sets,
2 45's + 25 's per side x 7 reps, 135 x 10 reps x 4 sets,
(im not sure how much weight the smith bar weighs so i go by plates per side)

decline close grip bench press (thumbs touching hard on wrist)
135 x 20, 225 x 10, 315 x 5, 225 x 10

machine military press full stack (250)
FS x 10 x 3

side laterals
25 x 10 x 4

front laterals 35 x 10 x 4

sitting French press
95 lbs x 10 reps x 2 sets, 115 x 10 reps,

bw dips
25, 20 , 20, 15 failure

individual armed sitting extensions
35 x 10 x 2

machine extensions one arm

half stack x 10 x 2

06-19-2008, 02:20 PM
Tomm will be deadlifts :thumbup:

Depending on how i do and how i feel ill also be trying to hit heavy weighted abs, upright rows, bent barbel rows, cleans, and heavy hamstrings.

I decided to start my preparation cycle a week earlier giving me 10 weeks of lifting and 1 week off. I'm still going to be hitting accessory muscles including upper back on wed and shoulders on thurs. With the big three Squats mon, chest tues, and Deadlifts fri. I read if you want to get a bigger bench, squat and deadlift you must squat, bench, deadlift. Every week after my initial I would like to do something to help my lift. Such as box squats or front squats after regular squats. Floor presses or incline bench after heavy bench, and rack pulls or elevated deadlifts after well deads.

I wil be using my goals as my projected one rep max.. i found a cycle i would like to try. The reason i dont attempt to do westide or other programs is my lack of access to equipment. So this are the numbers i will try to be attempting .......

06-19-2008, 03:50 PM
Week Sets x Reps % Projected 1RM Squat goal weight for week

1. 4 x 7, 60, 405
2 . 4 x 6, 65, 440
3 . 4 x 5, 70, 470
4 . 5 x 5, 75, 505
5. 5 x 5, 80, 540
6. 5 x 4, 85, 570
7. 5 x 3, 90, 605
8. 5 x 2, 95, 640
9. 5 x 5-1, 90-100, 605- 675
10. 3 x 5, 50, 315-330

Week Sets x Reps % Projected 1RM bench goal weight for week

1. 4 x 7, 63, 300
2. 4 x 6, 67, 315
3. 4 x 5, 70, 340
4. 5 x 5, 75, 355
5. 5 x 5, 80, 380
6. 5 x 4, 85, 405
7. 5 x 3, 90, 425
8. 5 x 2, 95, 450
9. 5 x 5-1, 90-100, 425-475
10. 3 x 5, 50, 235

these are my bench and squat routines numbers the numbers are rounded to the nearest whole number to make the loading of the bar easier.

Since the lower back especially with deadlifts is more vulnerable imo to injury and fatigue with higher reps I will not be pulling more than 4 reps unless im warming up. I have always had been a good puller even without proper training Ive pulled 735 a few times in the gym even just messing around. And ive done 755 small local unsanctioned power meets. So i set my goal high for dead lift.

Week Sets x Reps % Projected 1RM Deadlift goal weight for week

1. 5 x 3, 75, 580
2. 5 x 3, 77, 595
3. 5 x 3, 80, 620
4. 5 x 3, 85, 660
5. 5 x 2, 87, 675
6. 5 x 2, 90, 700
7. 5 x 1, 93, 720
8. 5 x 1, 95, 735
9. 5 x 1, 98-100, 760-775
10. 3 x 5, 52, 405

the weight goal is it to preform the goal weight as the final set and the preceding sets being within 50lbs of the goal weight

06-20-2008, 01:12 AM
accessory lifts for squats, deadlifts, bench
So im just really bored lol so i been coming up with different scenarios and different ideas for my prep cycle.
I think ill be picking 3-4 accessory lifts each week from the list and preform 1 heavy sets 3-6 reps + 1 medium set 7-12 reps + 1 light sets 15-25 reps
Squats accessory lifts
Front Squats
Olympic high bar ass 2 floor squats,
High box squats
low box squats
kneeling squats
zercher squats
belgium squats,
step ups,
hack squats,
leg press,
high pin quarter squats,
low position starting squats (start the lift from the bottom using the rack bars)

Bench Press accessory
incline bench barbell
decline bench press barbell
flat dumbbell bench press
incline dumbbell bench press
weighted dips
close grip bench press incline decline flat
floor press
dumbbell floor press (love this one)
extremely wide presses incline decline flat

deadlift accessories
sumo deadlifts,
hyper extensions,
seated leg curls,
standing leg curls,
laying leg curls,
dumbbell leg curls,
good mornings,
SL deads,
dumbbell SL deads,
rack pulls from hip up, knee up, chin up
elevated deads 2 plates, 3 plates or 4 plates

as for shoulders tri's and upper back and bi's which haver there own day
i will be doing something similar to this weeks workout 3-4 exercises alternating reps and sets keeping it fresh

goodnight everyone for tomm is dead day :nod:

06-20-2008, 08:04 PM
Fridays workout last of the week ... surprisingly long...

135 x 10, 225 x 10, 315 x 5, 405 x 5, no belt
495 x 5, 585 x 4, 675 x 1 x 2 sets, (wit) Belt
( felt pretty.... good solid lift I held the weight up top for three seconds )
( however its going to be a long climb to 755 in ten weeks)

Rack deads pin's below the knee
405 x 7 reps x 3 sets

Good mornings
135 x 10 reps x 3 sets (back felt tight so i used a belt)

Standing Legs Curls
15 reps x 2 sets

laying leg curls
10 reps x 2 sets

hammer curls
65 lbs x 10 reps x 2 sets

reverse grip ez bar curls
100 lbs x 10 reps x 2 sets

wrist curls on barbell
105 lbs x 25 reps x 4 sets

High Leg press to hit hamstrings
4 plates per side x 25 reps x 2 sets

Leg Press Calves
( 4 plates per side x 25 x 4 sets)

Standing calves
( full stack x 10 x 4 sets

Core training
(10 sets different things 15-50 reps)

full body stretching about 45 min of this bull tired as hell

i work saturdays and sundays 12 hour shifts so weekend workouts is not possible.... monday i will start my prep cycle hopefully....

06-20-2008, 08:16 PM
i was talking to a buddy of mine and he gave me a few ideas im going to try out for deads.

So i been training with a regular Olympic bar and i must admit embarrassingly I used the straps on the two sets with 675...

So to train grip strength I will be using the gyms fat bar when preforming rack pulls. On top of the i will wrap the bar in towels, I will obviously be forced to lower the reps but none the less... dont mean nothing how much i pull if i cant grip it.

06-22-2008, 08:04 PM
my work week is over... tomorrow= gym time.. problem lower back is still sore and hurting from deadlifting on fridays... its not bad just depending on how it feels tomorrow i might either A. hit bench B. take some advil and still hit legs C. Man up and do it sore back and all or D. take it off completely. hmmmmm

06-23-2008, 07:27 AM
good thoughts on the grip training dude..thats a smart move when lifting the kind of weights you plan on lifting in a few months.

06-23-2008, 10:59 PM
mondays workout
squat power stance Past parallel 30-60 sec rest between sets fast pace heart pounding
135 x 10, 225 x 10, 315 x 5, 405 x 6, 405 x 6, 405 x 7, 405 x 7, 405 x 7 heart pounding legs shaking i went slow down and exploded up which got my back tight....

high bar ass to floor squats exploding
225 x 10 x 2

low box squats relaxing at bottom exploding up
225 x 10, 315 x 5, 405 x 3,

leg extensions
25-15 reps x 3 sets

Belgium squats
body weight 10 reps x 3 sets

abs 4 sets x 20 reps

called it a day

06-25-2008, 08:47 AM
Tuesdays workout fast fast pace......

bench press,
135 x 10, 225 x 10, 315 x 5 x 2, 365 x 5, 405 x 4, 300 x 7 x 4

weighted dips
bw + 45 x 15, bw + 90 x 12, bw x 20,

close grip pin lockout about 4 inches from my chest
225 x 10, 315 x 2 x 5,

incline bench press (pause at the bottom exploding up)
225 x 10 x 2

decline close grip
225 x 10 x 2

tri extension full stack x 10
tri reverse extension full stack x 10


06-25-2008, 11:23 AM
wow...nice pressing power

06-25-2008, 03:06 PM
will be trying to hit upper back and biceps today also hitting grip hard

06-25-2008, 03:10 PM
Any grip ideas people?

06-26-2008, 08:36 AM
so i took yesterday off.... which i think was a good idea... anyways today im planning hitting some upper back, shoulders, and arms not to much volume but heavy weight....

06-26-2008, 05:31 PM
hello everyone.... who frequent my thread... anyways
I went to the gym hesitant about doing to much since tomorrow is heavy deadlifts... with that in mind...it was a ****y workout....
90lbs dumbell press 10 reps x 3 sets
triceps rope extensions full stack x 25 reps x 2 sets
and stretched... waist of time it was hmmmmm.
tomm will be different... im planning on hitting it heavy and hard deadlifts and assistant lifts

06-26-2008, 05:52 PM
well since next week im going to be starting my other summer class im going to have trouble managing time. Currently i go to class Mon and Wed from 9 a.m. - 2 p.m. and Tues, Thurs, and Fri from 9 a.m. - 11 a.m., but starting next week I will also be taking another class from 5:30 pm - 10:30 pm Mon-Thurs. The classes do require some studying (advance biology courses) so I need to manage time efficiently. I will also beging low intensity cardio make sure i stay under 242 while consuming th massive amount of food im currently taking in. So new schedule will look something like this. o my best bud and training partner who will also be competing in ten weeks with me is finally available to start working out with me. He had been hitting the gym @ 5 a.m. due to his job but now were going to start to push each other hard. He cant out deadlift me but he sure can out squat me. As always weekend lifting isnt an option due to my job being from 7 a.m. to 7 p.m.
Monday: cardio + bench assistance i.e. shoulders, triceps, core( light assistance training) (aiming for 45-60 minor cardio :eek:)
Tuesday : Squat training
Wednesday: Upper back training in the a.m. plus grip training (light training ) light cardio)
Thursday : bench press
Friday: deadlifts (plus light cardio )
Sat and Sun- work :(

im also throwing that bull **** % routine out the window and go by how i feel its my first meet :moon:

06-27-2008, 07:07 AM
Looks like yourschedule sucks more than mine...

MTWF I wake up at 330am and take a bus 120miles north to get to work...I get to my office @ 645am...and then leave around 430-530 which puts me back home in ABQ around 715-8pm...and then I go work out...er try to any way. But, I do have thursday and weekends off, thursday because I have class.

Any how, good luck keeping with the schedule dude.

06-27-2008, 09:47 AM
Im very familiar with northern New Mexico where do you work? I hope when I graduate to get into UNM school of medicine as for my plan B to their physical therapy program or into one of there masters of nursing programs. (since im currently pursuing my B.S.N.) I love New Mexico great hunting, fishing, camping, and Rio Rancho/cotton wood areas has some very fine girls.

06-27-2008, 10:37 AM
Yea dude...UNM's med school is no joke, and you obviously know this. Their nursing school is pretty good too, I dated a hippy chick that was an RN @ UNMH and she graduated from their(UNM's) nursing program.

Any how, cruising down central mid day-evening is definately dangerous due to the high amount of scattered ass...makes for tons of destractions and we have stupid ass pedestrians who just sorta walk across central in front of you.

yer other question was answered in PM.

06-27-2008, 05:07 PM
Yea dude...UNM's med school is no joke, and you obviously know this. Their nursing school is pretty good too, I dated a hippy chick that was an RN @ UNMH and she graduated from their(UNM's) nursing program.

Any how, cruising down central mid day-evening is definately dangerous due to the high amount of scattered ass...makes for tons of destractions and we have stupid ass pedestrians who just sorta walk across central in front of you.

yer other question was answered in PM.

lol awesome.....

06-27-2008, 05:20 PM
fridays deadlift session

deadlifts 135 x 10, 225 x 5, 315 x 3, 405 x 3, 495 x 5, 585 x 2 (no belt no straps) 675 x 1 x 2 ( belt no straps) (went to the franchise gym as opposed to the university gym and only seven plates fit on their bar's, they have really thick rubber plates as opposed to steel thin plates)

elevated deadlifts on 4" block (moving weight up as fast as i could)
405 x 5 x 2, 315 x 5, 225 x 5,

hyper extension barbel rows
135 x 8 x 2

knee squats 135 x 10 x 2 ( exploding with hips)

Grip Work (using a fat bar i wrapped the towel around it making the bar thicker I'm estimating at around 9-10 inches in circumference for barbells and dumbbells)

shrugs 135 x 20 x 3

one handed barbel deadlifts 135 x 10 x 2 each side

hammer curls (no towel) 60 x 10 x 3

hammer curls (towel) 30 x 10 x 3

reverse barbell curls with towel 65 lbs x 10 x 2

hanging towel pull ups (hard) bw x 2-7 reps x 5 sets)

preacher curls (no towel)
messed around with calves and called it a week....till monday

06-29-2008, 09:03 PM
pigged out bad just now lol ....
tomorrow to be announcement

06-30-2008, 08:21 AM
strong DL's man

07-01-2008, 12:02 AM
low box squats moving weight as fast as i could
Touch and go
135 x 10, 225 x 5, 315 x 5, 405 x 5, 495 x 5 , 585 x 5, 635 x 3

low box squats relaxing hips @ the bottom
315 x 5, 405 x 5, 225 x 10

Front squats (ass to calf)
135 x 5, 225 x 5, 315 x 5, 405 x 4 PR

Step ups
135 x 10 x 2

60 x 20 steps , Bw x 20 steps

one legged leg press
4 plates x 25 x 2 sets

leg extensions
25 x 2

core 25 reps x 5 sets different things im out goodnight

07-01-2008, 07:08 AM
wow dude...405 on front squats is huge

07-01-2008, 08:32 AM
wow dude...405 on front squats is huge
thanks man but now im hurting lol

07-01-2008, 03:38 PM
bench press (pausing at the bottom, bar coming to a stand still)
135 x 10, 225 x 10, 315 x 7, 405 x 3, 315 x 7, 225 x 10

Floor presses
225 x 10, 315 x 5, 365 x 2, 405 x 2, 465 x 2,

Bench press (exploding moving weight as fast as i can up controlling the weight on the negative )
wide bench press 225 x 10 x 2
narrow bench press 225 x 10 x 2


bw + 45lbs x 10, bw x 90lbs x 10

incline smith bench press
225 x 10, 315 x 7

standing overhead french press
65 x 10, 85 x 10, 100 x 10

kaz presses
135 x 10 x 4

straight bar triceps extension
full stack wide medium narrow
15 each x 10 x 3 reps

07-01-2008, 04:40 PM
my workout wasnt what i wanted to be but ehhhh..... ill be hitting dead lifts tom morrow instead of Friday since its 4th of july and the gyms will be closed im not expecting to have a great lifting day tommorrow since i did legs on monday but i will be going heavy and i will as always be trying to improve maybe ill work on heavy rack pulls and light elevated explosions who knows. . ....thursdays i plan on hitting back, shoulders, hams, core, and grip till i feel like im dead... have three days to recover and catch up on my studies maybe have a few Corona lights on thursday night ..

07-03-2008, 08:15 AM
took yesterday off today is a new day :)

07-03-2008, 04:30 PM
I will be hitting accessories today upper back and shoulders after class....

07-03-2008, 06:22 PM
Sick pressing from the other day dude..good job

07-04-2008, 02:48 PM
didnt post yesterdays shoulder workout but ill start from there
smith machine military press
135x10 , 225 x 10 x 2, 275 x 5, 315 x 3

machine laterals
whole stack x 15 x 2

rear delts
stack x 10 x 2

one armed standing cleans
70 lbs x 10 x 2

clean and press
135 x 10 x 3

thats was it

07-04-2008, 03:01 PM
todays session ( the gym was open) :)
135 x 10, 225 x 5, 315 x 5, 405 x 5, 495 x 1 (no belt no straps)
added belt and straps as my grip felt weak
585 x 1 x 2, 675 x 1 x 2, 735 x 1 (didnt feel like i locked it out but it felt good getting it off the ground)

about 7-8 inches of plates under my feet for elevated deads
405 x 4 x 2 ( very difficult)

about 4 inches
405 x 3 x 2
315 x 5
225 x 5 x 2

one handed deads barbell on my side alternating arms
135 x 5, 225 x 5

explosive deads
225 x 5 x 3

dorian hammer rows
one plate x 20, 2 plates x 15

pull ups ( real pull ups all the way down pausing up top)
10 reps x 3 sets

bull **** with arms since i was beat about 9 total pump sets called it a day

07-04-2008, 04:41 PM
wow dude...that was a lot of heavy pulling

07-07-2008, 10:59 AM
its monday ... back is sore from friday so legs tomm today is bench

07-07-2008, 06:05 PM
went to do shoulders and i think i tweaked my shoulder... im in a slight pain

07-07-2008, 11:16 PM
ok well this morning was a complete disaster.....
this was my am lifting
135 x 5, 225 x 5 , 315 x 2, 365 x2, 405 x miss horrible shoulder hurt went home :(

got home, took a nap, ate plenty, studied, ate some more and took a long bath

pm lifting :)

135 x 10, 225 x 5, 315 x 5, 405 x 2,(could of done more) 315 x 10 (solid pause at the bottom exploding up)

decline bench
405 x 3, 315 x 10, 225 x 15,

incline bench
135 x 10 x 5 (two second down two up)

regular bench exploding up
225 x 5 x 5

triceps push down
full stack x 10 x 5

07-09-2008, 10:01 AM
yesterdays legs
225 x 10, 315 x 5, 405 x 5, 585 x 5, 635 x 3,

high bar deep squats exploding up
225 x 10 x 2

one legged leg press
4 plates each side
10 x 4

07-09-2008, 11:24 AM
nice presssing and leg power dude..how are my neighbors to the east doing?