PDA

View Full Version : Back @It: My Return To Powerlifting



ChickenLegs83
05-07-2009, 01:52 AM
My name is ChickenLegs83 and I'm a new member here @Wannabebig.

I'm starting back @powerlifting after taking a while off to lose my gut.

I'm coming off a strict diet, so I'm excited to see how my body rebounds.

Here's how my workout on Monday went:

Deadlift Day

1. rack deadlifts (bar position: bottom of knee caps)
135x10
225x5
315x3
belt
405x1
495x1
545x1
585x5
635x1
655x1

2. 1-arm DB rows
100x6
120x6
140x6
160x6
170x6

3. band pull-ups
bodyweightx3x8

4. alternate hammer curls
30x10
40x10
50x10

5. decline sit-ups
bodyweightx10
bw+25x10
bw+45x10
bw+100x10

Notes:
--585x5 is an all-time PR for me and was a grinder set.
--I should have stopped with 585, but I hadn't worked out for a week, so I wanted to go to failure (plus, 655 is my all-time PR).
--DB rows felt good and grip was solid throughout.
--I hate pull-ups! :swear:
--Curls and sit-ups were solid.

Clifford Gillmore
05-07-2009, 01:58 AM
Welcome to WBB man! Nice PR and all over session, what are your goals - do you compete?

ChickenLegs83
05-07-2009, 02:08 AM
Welcome to WBB man! Nice PR and all over session, what are your goals - do you compete?

Thanks, bro.

I took a week off prior, so I think that helped me have 100% in the tank.

My short term goals are:

1.) Get my ass in a full-meet.

2.) Deadlift and squat 605@220 (in Inzer Hardcore suit).

3.) Fully-rehab my right shoulder.

I haven't competed in 7 years, so I think getting a full-meet in would do me a lot of good.

Do you compete?

Clifford Gillmore
05-07-2009, 02:32 AM
I've just come off a 2 year break, competing end of next year at 260ish :)

ChickenLegs83
05-07-2009, 02:38 AM
I've just come off a 2 year break, competing end of next year at 260ish :)

Nice.

I cut from 260 to 215, so I'll be competing @220.

Did you take a break from powerlifting or lifting in general?

ChickenLegs83
05-07-2009, 06:04 PM
Bench Press Day

warm-up: rotator twists ssw/lateral raises: 10x3x20

1. volume bench press (mid-grip)
45x20
95x15
135x10
185x4x10

2. close-grip decline bench press
135x5
185x5
225x5
275x9+1 spotted rep

3. DB bench press
60x10
80x9
80x6

4. band pushdowns
greenx3x10

5. 1-arm band crossovers
greenx3x10

Notes:
--I'm rehabing my right shoulder (slight tweak) and it didn't feel it @all throughout the workout. :strong:
--My rep endurance sucks: last set w/185 was hard and my performance w/80# DBs was not pleasing.

Clifford Gillmore
05-07-2009, 11:46 PM
Soild benching, strong declines!

ChickenLegs83
05-09-2009, 01:31 AM
Soild benching, strong declines!

Thanks, bro.

It felt great benching again.

ChickenLegs83
05-13-2009, 01:36 AM
May 11th

DE SQ/DL

1. below parallel speed squats w/Inzer Hardcore suit
55x10
145x10
195x2
235x2
285x2
325x6x2
--60 sec. rest periods.

2. sumo speed deadlifts
225x5
315x3
365x1
405x6x1
--60 sec. rest periods
455x1 (conventional stance)
495x1
545x1
--90 sec. rest periods
565x0

3. reverse hypers
200x4x10

4. side bends
80x10
100x10
120x10

5. sled pulls
sled+100x4 trips
--Alternated long/short strap positions.

Pre/rehab work:
1. hanging/stretching w/inversion boots
2. 10 hanging shrugs

Notes:
--I tried the Inzer Hardcore suit for the first time--and now I remember how much of a pain putting gear on is!
--Speed squats: Didn't feel suit helped too much.
--Speed deadlifts: Could feel support of suit, especially when I took the sets up. I'm a conventional deadlifter, so the movement felt funny. I should have just done the speed sets, but like a knucklehead I wanted to test out the suit. I tried 455 w/a conventional stance and I didn't like the stroke of the movement @all. My last set with 565 was very strange because I got the weight up and then stalled. Normally, if I can get the weight off the ground (conventional stance), then I can fight/grind out/hitch the weight up, but it was a no go. I can now tell suits definitely help sumo deadlifts a lot.

Clifford Gillmore
05-13-2009, 02:14 AM
Heh, I get tempted to pull heavy deadlifts too :) Louie calls for a heavy workup every once in a while after speed work anyway, so consider it a bonus ham string workout :)

How come you did a DE session in full gear? Just straps down? How did you find the hardcore suit?

ChickenLegs83
05-13-2009, 02:24 AM
Heh, I get tempted to pull heavy deadlifts too :) Louie calls for a heavy workup every once in a while after speed work anyway, so consider it a bonus ham string workout :)

How come you did a DE session in full gear? Just straps down? How did you find the hardcore suit?

Lol.

It's funny, I'm not tempted too often to take my sets up on DE squats, but deadlifts are a regular temptation.

I think it's because I can deadlift heavy without any spotters.

My legs are sore for sure.

I'm going to pull sumo, as I remember reading Louie has his guys pull the opposite stance in the gym than the one they compete with.

I did the DE session with my squat suit because that's how I did it years ago when I trained in gear (2002) and I wanted to try the suit out.

I do think I'm going to buy a pair of briefs and just use those on DE days.

I did to the workout with my straps down (and my bare, pale white legs for all to see :eek:).

My brother bought me the suit for Christmas off of elitefts.com.

Clifford Gillmore
05-13-2009, 03:11 PM
Yeah, most guys train in briefs on DE just for the hip protection - which I'm going to have to start doing again, something feels tweeky.


I'd like to find where louie said he had the guys pull opposite stance, I can see it making sense for DE work - and they don't really do ME DL that often.. Hummm...


Was the suit good though? I think I still have an Inzer Champion that gave me 70lbs without much topend work that was OK to get into.

Travis Bell
05-13-2009, 04:56 PM
Risk, you are correct, we do have our lifters train in the opposite stance that they compete in.

For instance, Greg pulls conventional in meets, so he trains sumo in the gym

Chickenlegs, good to see you have a log on here!

ChickenLegs83
05-18-2009, 03:29 PM
Yeah, most guys train in briefs on DE just for the hip protection - which I'm going to have to start doing again, something feels tweeky.


I'd like to find where louie said he had the guys pull opposite stance, I can see it making sense for DE work - and they don't really do ME DL that often.. Hummm...


Was the suit good though? I think I still have an Inzer Champion that gave me 70lbs without much topend work that was OK to get into.

For now, I'm going to focus on getting my raw lifts up, but I do agree briefs can help to protect the hips (although I've never used them).

In the videos I've seen, the WSB guys were pulling against bands on DE day--as you hinted @.

Honestly, I didn't feel the helped a lot.

I went one notch lower on the box than I've used in the past, so I speculate it made up for the difference created by the lowering of the box.

Wearing the suit reminded me of how much I dislike training in gear, so I've decided to start the 5-3-1 program.

When the day comes that I have a consistent schedule and crew, I'll think more about training in gear.

ChickenLegs83
05-18-2009, 03:31 PM
Risk, you are correct, we do have our lifters train in the opposite stance that they compete in.

For instance, Greg pulls conventional in meets, so he trains sumo in the gym

Chickenlegs, good to see you have a log on here!

Thanks, Travis. :hello:

Watching your videos again has inspired me to beef up! :strong:

ChickenLegs83
05-18-2009, 03:36 PM
May 13th

ME Bench Press

1. floor press (index on ring)
45x20
*rotator ext. 10x20
95x15
*rotator ext. 15x20
135x10
*rotator ext. 15x20
185x3
225x3
245x3
275x3
295x3 bw PR! :strong:

2. cg decline bench press
135x10
185x5
225x5
275x5
295x5 bw PR! :strong:

3. flat DB press
60x6
80x6
100x2x6

4. lateral raises/front raises/rotator ext.
15x10
20x10
25x10

5. rope pushdowns
2platesx3x30

Pre/rehab work: inversion boots, stretching

Notes:
--I was pleased my right shoulder didn't hurt while pressing heavy.
--Doing DB press, I can tell my right shoulder/arm is a tad weaker, but I can tell the pre/rehab work is doing its job.

ChickenLegs83
05-18-2009, 03:40 PM
May 17th

Assistance Day

1. lateral raises/rotator ext.
10x10
15x3x10

2. DB military press (palms-in)
30x10
40x10
50x10
60x10
70x10 bw PR! :strong:

3. lateral raises
25x3x10

4. front raises
35x3x10

5. BB curls
40x10
60x10
80x3x10

6. alternate hammer curls
35x3x10

Pre/rehab work: 10 hanging shrugs, 10 dip shrugs, stretching

Notes:
--My right shoulder was solid throughout, which was a relief.
--I'm training a co-worker/buddy of mine to get him ready for the police academy, so it was nice to have a training partner.
--Trained @the school gym, so there was a lot of hot girls, but it was definitely not as motivating of an environment as my normal gym.

ChickenLegs83
05-19-2009, 02:41 AM
May 18th

DE SQ/DL

1. SSB speed squats (below parallel box, green bands)
barx10
150x10
200x2
240x2
290x2
305 (60% of 505)x9x2
--60 sec. rest periods.

2. speed deadlifts (50# chains)
sumo
135x5
225x3
315x1
added chains, belt
315x1
365 (~60% of 595)x9x1
wide conventional
365x3x1
conventional
365x3x1
--60 sec. rest periods.

3. reverse hypers
200x4x10

4. decline sit-ups
bwx10
bw+50# BBx10
bw+75# BBx2x10

5. sled
sled+100x2 4 trips sets

Clifford Gillmore
05-19-2009, 01:52 PM
Risk, you are correct, we do have our lifters train in the opposite stance that they compete in.

For instance, Greg pulls conventional in meets, so he trains sumo in the gym

Chickenlegs, good to see you have a log on here!

Oh cool, another thing I need to think about!



Looks like you've been having some very solid sessions brah! grats on the PR's

ChickenLegs83
05-20-2009, 12:11 AM
Oh cool, another thing I need to think about!

Looks like you've been having some very solid sessions brah! grats on the PR's

Thanks, bro.

Using bands was weird.

A good weird.

Travis Bell
05-20-2009, 04:39 AM
Watching your videos again has inspired me to beef up! :strong:

hahaha actually I've lost about 12lbs!

I'm gettin ready to get my bulk back on though. Let the games begin:evillaugh:

ChickenLegs83
05-22-2009, 02:20 AM
May 20th

ME Bench Press

1. decline bench press w/50# chains (mid-grip)
45x20
***rotator ext.: 10x20
95x15
***rotator ext.: 10x20
135x10
***rotator ext.: 10x20
185x3
225x3
added chains
225x3
245x3
put on belt
275x3
295x3 (grinder set)
315x1
---I shut it down after hitting 315 because my goal was to hit a 3 RM and I wanted to end on a clean single.

2. close-grip decline bench press
135x8
185x8
225x8
245x8
275x8
--After taking the chains off, my speed was great on these.

3. JM presses
45x10
65x10
85x10
105x10
125x10
--I went a bit light on these to make sure they didn't aggravate my elbows or right shoulder. They felt great and I'll go heavier next week.

4. lateral raises/front raises/rotator ext.
10x3x20
--Hardest f***ing part of the workout--I hate reps!

My straight weight PR on dbp is 365, so I hope to push to 405 in the next 3 months. At the moment, I'm alternating floor presses and dbp because they don't aggravate my right should. I'm going to start to experiment with other motions to add variety to my ME day.

ChickenLegs83
05-22-2009, 02:23 AM
hahaha actually I've lost about 12lbs!

I'm gettin ready to get my bulk back on though. Let the games begin:evillaugh:

Great job on the weight loss, bro. :bow:

I'm on a bulk also--my weight is up to 225 from 212 when I stopped dieting.

I do think I need to clean it up a bit (the Angus Burger with 2 orders of fries and a Guinness didn't help tonight. :drooling:)

Time to crack the whip! :whip:

Clifford Gillmore
05-22-2009, 01:05 PM
Very cool session, 405 Decline will be sweet for sure!

ChickenLegs83
05-30-2009, 02:07 AM
Very cool session, 405 Decline will be sweet for sure!

Thanks, bro. :thumbup:

My new bench goal is to hit 405 on close-grip.

ChickenLegs83
05-30-2009, 02:12 AM
May 26th

ME SQ/DL

1. pin-suspended SSB GMs (w/Inzer Hardcore suit)
60x15
150x10
200x3
240x3
290x3
330x3
put belt on
380x3
420x3
470x3 all-time PR!
510x1 all-time PR!

2. stiff-legged SSB GMs
150x8
240x8
290x8

3. reverse hypers
200x4x10

4. Roman-chair sit-ups
bwx10
bw+25x10
bw+45x10
bw+100x10

ChickenLegs83
05-30-2009, 02:16 AM
May 27th

DE BP

1. bench press w/50# chains
45x20
***20 rotators
95x15
***20 rotators
135x10
***20 rotators
185x3
added chains
185x9x3
--3 mid-grip, 3 pinky-grip, 3 close-grip
--60 sec. rest periods

2. DB ext.
15x25
20x25
25x25
30x25

3. band pushdowns
4x10

4. lateral raises/front BB raises/rotators
15/40/15x10
20/50/20x10
25/60/25x10
30/70/30x10

ChickenLegs83
05-30-2009, 02:19 AM
May 28th

BACK

1. neutral-grip pulldowns
130x10
160x6
190x6
220x6
250x6
270x6
290x6 all-time PR!

2. chest-supported rows
45x10
90x6
135x6
180x6
225x6
270x6 all-time PR!

3. band pull-aparts
4x10

4. band curls
4x10

5. sled
sled+100x6 round trips

Clifford Gillmore
05-30-2009, 10:23 PM
NIICE PR's Bro. How much does the suit help with the GMs? And how high were the pins, I might try those!

ChickenLegs83
05-31-2009, 12:54 AM
NIICE PR's Bro. How much does the suit help with the GMs? And how high were the pins, I might try those!

Thanks, brother. :thumbup:

Honestly, I don't feel like I get much out of the suit.

In my most recent attempt @returning to powerlifting, I did everything raw, but I wear the suit now for extra support for my hips.

I set the pins as low as I feel comfortable with the motion--I don't know the exact height.

On my power rack it's 10 holes up, but that doesn't help you.

ChickenLegs83
05-31-2009, 01:02 AM
May 30th

DE SQ/DL

1. SSB speed squats (below parallel box)
60x10
150x5
195x2
240x2
belt
290x3x2
330x9x2
--60 sec. rest periods

2. rack speed deadlifts (bar set below knee caps)
135x5
225x3
315x1
405x3x1
455x3x1
500x3x1

3. rope crunches
4platesx10
6platesx10
8platesx10
10platesx10
12platesx10

4. reverse hypers
250x4x10

5. sled
sled+100x6 round trips

--Great *****ing day and a great workout. I had a lunch date @In&Out, so I ate my normal meal: 4x4 animal-style burger, 2 orders of fries and a vanilla shake. About an hour-and-a-half later I downed a Redline Xtreme and went to work. I never really like DE SQ/DL day, but the workout got better as it progressed.
--Funny note: One of my buddies @the gym told me 2 different cars drove by and took a picture of me as I was pulling the sled. I guess the site of a chicken-legged, shaved-head meathead in a House of Pain muscle-T pulling a sled when it's cold and drizzling is interesting to some!

LuNa
06-11-2009, 11:49 PM
Lol at the funny note! Very impressive numbers, looking really good. Great work!