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littlelou
02-14-2010, 09:44 PM
I've been a long time reader and finally thought I should start a log to get some feed back. My current stats for right now are;

age:20
weight: 210lbs
experience: ~1.5 years

I'm currently in the process of getting ready for my first power lifting meet which is six weeks away. I'm currently carb cycling to get under 198 for the meet.

As of right now my current routine is:
Mon:ME Upper
Wed:ME Lower
Friday:RE Upper
Saturday: Re Lower

I'll post of my last weeks of training just to give an idea of what I've been doing.

littlelou
02-14-2010, 09:46 PM
Week 6 ME Upper
Bench 3RM
135x5
165x5
195x5
225x3
240x3
250x1x2

Pull Ups NG Wide
BWx6x4 + 2 micro bands

OHP
120x10x1
120x9x1
120x6x2

DB Rows
75x10x4

Thick Bar Push Downs
130x10x3

DB Hammer Curls
35x10x3

Little disappointed about the bench. Last week 245x3 went up very
easy. I was having trouble getting any leg drive tonight

littlelou
02-14-2010, 09:47 PM
Week 6 ME Lower
Squat
135x5x2
160x5x1
185x5x1
215x5x1
245x3x1
275x3x1
315x3x1
345x3x1
370x3x1 PR

RDL
245x5x4

Good Morning
175x10x4

Lunges
35x10x4

Ab Harness
85x10x4

PR=Good Day

littlelou
02-14-2010, 09:47 PM
Week 6 RE Upper
OHP
110x8x5

Pull-Ups NG Wide
BWx6x5

Bench
145x12x4

DB Rows
85x5x4

Super-set
Push Downs/DB hammer curls
145x6x3/30x12x3

littlelou
02-14-2010, 09:48 PM
Week 6 RE Lower
Front Squat
145x8x5

Step Ups
85x10x5

Hack Squat Machine
110x10x2
120x10x2

Pull Through
110x10x4

Abs
95x8x5

littlelou
02-15-2010, 07:44 PM
Week 7 ME Upper
OHP 3RM
70x5x2
95x5x1
115x5x1
140x3x1
155x3x1
165x3x1
175x3x1
185x2x1

Pull Ups (NG Wide)
BWx4x5 + mirco band

Bench
160x8x4

DB Rows
75x12x4

Thick Bar Push Downs
130x12x4

DB EZ Curls
35x12x3
35x10x1

I should have had 185x3 on OHP but some how I got twisted or something
on the way up. I wasn't putting my head thur as soon as I could but
after a quick fix from a team mate my explosiveness defiantly improved. Talk
about a pump today, holy ****. It was literally painful are the end of
my bicep movement.

littlelou
02-17-2010, 09:12 PM
Week 7 ME Lower
Deads
135x5x2
185x5x2
225x5x1
255x3x1
285x3x1
315x3x1
345x3x1
365x3x1
395x3x1 (20lb PR)

RDL
245x5x4

Good Morning
175x12x4

Lunges
70x12x4

Ab Harness
85x12x4

Pumped about the dead lift PR. My goal for the meet at the end of march was to hit 405 in dead lift and I'll be able to smash that. Weight is currently 208 and I've still got 5 weeks to get close to 198. Things are going good.

littlelou
02-20-2010, 10:11 AM
Week 7 RE Upper

OHP
115x6x5

Pull-Ups WG neutral
BWx8x3 + 2 mirco bands
BWx6x1 + 2 mirco bands
BWx Negative

Bench
145x12x4

DB Rows
85x6x4

Thick Bar Push Downs
145x6x4

Hammer Curls
30x12x4

littlelou
02-20-2010, 10:38 AM
Here some eye candy...

This video was taken Nov 1 2009 at a mini meet the weight club I'm on put on for the members. The squat is 355.

http://www.youtube.com/watch?v=DWDHpVji5UI


My last ME Lower I hit 370x3 and my goal is to hit 405 at a meet i'm doing at the end of march

littlelou
02-20-2010, 10:43 AM
I don't know if it's just my slow connection but the video doesn't work on my computer. Here's the actual link
http://www.youtube.com/watch?v=DWDHpVji5UI

littlelou
02-22-2010, 06:20 PM
Week 7 RE Lower

Front Squats
145x10x5

Step-Ups
95x10x5

Pull Through
120x10x5

Abs
100x12x4

Sled ~150ft
Forwardx2
Backwardx2

littlelou
02-22-2010, 06:20 PM
Week 8 (Deload) ME Upper

OHP 3RM
70x5x2
95x5x1
115x5x1
140x3x1
155x3x1
170x3x1
185x3x1
190x3x1 PR

Pull-Ups WG Neutral
BWx8x1
BWx7x1

Bench
160x8x2

DB Rows
85x8x2

Thick Bar Push Down
130x8x2

DB Hammer Curls
35x8x2

littlelou
02-25-2010, 06:08 PM
ME Lower (Deload)
Deadlift
worked up to 405x1x2 but that was extremely heavy, and for some reason
my hips keep shooting up first thing.

RDL
245x5x2

Good Morning
175x8x2

Lunges
70x8x2

Abs

littlelou
02-26-2010, 02:17 PM
Week 8 RE Lower (Deload)
RE Lower
Front Squats
145x8x3

Step-Ups
95x10x3

Pull Through
130x10x2

GHR
10x2

Abs

littlelou
02-27-2010, 12:08 PM
RE Uppwer
Bench
135x5
160x5
185x3
215x3
225x3
245x3
150x1
255x1
260x1 pause

Pull Up NG wide
Bwx5x3

OHP
95x8x2

DB Rows
85x5x2

Push Downs
145x6x2

Ez Bar Curls
70x12x2

Today I was lucky enough to be able to train with Scott Rowe a lifter on here. I received some valuable pointers on my bench technique and my bench felt really good so that's why I ended up going heavy today instead of rep work. Overall a really good training session.

littlelou
02-27-2010, 12:10 PM
This was also my deload week. I don't do a traditional deload were I take a week off. I deload every 4th week and cut my volume in half for the entire week but I still keep my main movement heavy either going for a 5RM or 3RM.

littlelou
02-27-2010, 12:14 PM
I've been cycling my intensity for my main movements also. For one full training cycle (8 weeks) of my program I'll do 4 weeks of 5RM for my main movement then the go to a 3RM for another 4 weeks. After that I will go back to my 5RM. The only thing I'm going to change in my training right now is how i cycle my main movements. Originally I would switch my main movements every two weeks but I'm going to do every other week for this cycle.

littlelou
03-01-2010, 06:18 PM
ME Lower
Squat
95x5x2
135x5x2
185x5x1
205x3x1
245x3x1
305x3x1
345x3x1
365x1x1
395x1x1

Box squat
135x5x5

Lunges
75x8x2

I ended up having to move my stance in a little closer to make sure I was getting below parallel so I didn't have any problem at the usapl meet that I'm doing.

Liftersize
03-02-2010, 10:45 AM
what numbers are you shooting for at the meet?

littlelou
03-03-2010, 03:52 PM
ME Upper
Bench 5RM
Barx5x2
95x5x2
135x5x1
165x5x1
195x5x1
225x5x1
235x5x1
245x5x1 (10lb PR)
250x4x1

Pull-Ups Wide NG
BWx8x3 + Orange band
BWx7x1 + Orange band

DB OH
45x8x4

DB Row
85x8x4

Rolling DBs
35x8x4

Bis
8x4

With the rolling DBs do the dumbbells end up getting rested on your
shoulders during the rolling portion. I haven't done them before and
was going off this video.

http://www.youtube.com/watch?v=rD5Mz2262fU

littlelou
03-03-2010, 03:57 PM
what numbers are you shooting for at the meet?

I'm planning on hitting;

Bench:260
Squat:405
Dead:435

to get a 1100lb total.

I've already hit the bench so far, I hit 395 last leg workout on squat. The only thing I'm uncertain of is the dead lift. The numbers are a little conservative right now because I haven't done a meet before and not sure how the environment will affect me.

Liftersize
03-03-2010, 06:36 PM
I'm planning on hitting;

Bench:260
Squat:405
Dead:435

to get a 1100lb total.

I've already hit the bench so far, I hit 395 last leg workout on squat. The only thing I'm uncertain of is the dead lift. The numbers are a little conservative right now because I haven't done a meet before and not sure how the environment will affect me.

Cool. Yeah i want to try a meet as soon as i hit my 1,000 lb goal at a weight of 165. Im hoping the pressure of the meet could help me spark some new prs.

littlelou
03-05-2010, 04:07 PM
RE Lower

Front Squat
155x8x5

Step up
105x8x5

Pull Through
10x5

Only had an hour or so to use the gym so it wasn't enough time to
finish my workout which sucks but better then nothing. The cable
machine also only went to like 90 pounds and I tied some plates to it
so I'm not really sure how much it was.

littlelou
03-07-2010, 06:38 PM
RE Upper

Bench
145x3x8 (3 grips)

Pull-ups
bwx5x2
bwx4x2

OHP
115x8x4

Rolling DBs
50x6x4

Bis

Ended up doing some speed benching with the guys I was working out
with, Which was a nice change of things. I've got a knot in my mid/
upper back that I haven't been able to get rid of yet and rows keep
aggravating it so I skipped out on them.

littlelou
03-08-2010, 10:50 AM
ME Upper
OHP 5RM
barx8x2
65x5x1
85x5x1
100x5x1
120x5x1
140x5x1
155x5x1
170x5x1 (5lb PR)
175x4x1

Pull-Ups NG wide
bwx6x3
bwx5x1

Bench
165x8x4

DB Rows
85x10x4

Rolling DBs
35x10x4

Bis
4x10

I got stuck with a crappy class schedule this quarter so I'm stuck working
out in the morning on Monday and Wednesday. The workout wasn't bad but
the weight felt heavy. I might try waking up earlier to get a solid
meal in. The only meal I had before my workout today was a shake and
some oats.

littlelou
03-10-2010, 07:20 PM
ME Lower
Deadlift
135x5x2
175x5x2
225x5x1
265x5x1
315x5x1
345x5x1 (10lb PR)
355x5x1 (20lb PR)

Box Squat
185x5x5

Lunes 70x10x3

Ab Harness
100x15x4

Good Morning
80x15x3

I forgot to do good mornings and was running out of time before class
so I just used one of the straight bars. I'm happy about the dead lift
PR since last cycle but I realized there about a 40 pound difference
right now between me 5RM and 3RM on dead lift.

http://www.youtube.com/watch?v=tdkeAoBAi3U
http://www.youtube.com/watch?v=tdkeAoBAi3U

littlelou
03-10-2010, 07:42 PM
I have no idea why I'm incapable of getting a video to embed correctly, all you do is click the you tube button and put the url in between it right?

littlelou
03-14-2010, 09:57 AM
RE Upper
OHP
105x10x5

Pull-ups
BWx8x2+mirco
BWx7x2 + mirco

Bench
150x12x4

DB Rows
85x5x4

Rolling Dbs
35x6x4

Bis
4x12

littlelou
03-14-2010, 09:57 AM
RE Lower

Front Squat
165x10x5

Step-up
95x12x3

Sled
4x3plates

Abs
100x10x4

littlelou
03-14-2010, 10:12 AM
my training schedule worked out so my deload is next week. So I just
plan on coming in hitting my openers and cut all my
volume in half like a normally do for deload then take the following
week completely off. As for openers I planning on using...

Squat:365
Bench: 240
Dead: 380

My squat is conservative because I'm unsure about depth so I just plan
on sinking my opener so I won't get thrown off missing my first lift.

littlelou
03-15-2010, 08:09 PM
ME Lower Deload
Barx5x2
95x5x2
135x5
185x5
225x3
275x2
315x1
365x1
385x1

Box squat
185x5x3

Good Morning
175x12x2

Lunges
80x8x2

Abs
100x10x3

I'm defiantly going to open with 365 then jump up to 405.

littlelou
03-17-2010, 08:33 PM
ME Upper
Bench
95x5x2
135x5
155x5
185x3
205x1
225x1
245x1 pause
255x1 pause

Pull Ups
BWx5x2

OHP
155x8x2

DB Rows
85x8x2

Rolling DB
35x8x2

Curls
35x8x2

Plan on opening with 240 on bench jump 260 then depending how that
goes I'll adjust for my 3rd attempt.

littlelou
03-19-2010, 01:22 PM
Lower

Deads
135x5x2
185x5x2
225x3x1
275x3x1
315x1
365x1
405x1

Box Squat
185x5x2

Good Morning
185x10x2

Back Extensions
BWx12 + purple band

Ab Harness
100x10x2


I've been trying to sit back more with my dead lift and I've
definitely noticed a big difference in my speed off the floor but now
the last 1/3 or so has been a lot slower then in the past. I still plan on sitting with 375-380 has my opener then try 420

littlelou
03-23-2010, 11:50 AM
Upper

Bench
155x3x1 ~60%

Pull Ups
BWx5x2

OHP
60x8x2

DB Rows
45x8x2

Rolling Db
25x8x2

Curls
25x8x2

Plan is to just hit some singles Wednesday with squat and dead lift at
about 60% then take the rest of the week off.

littlelou
03-28-2010, 11:31 AM
Meet Results:

Squat:
1st - 365 pass
2nd - 395 pass
3rd - 415 fail

my squat didn't go as well as planned. There was far too many lifters
and only two squat racks to get warmed up. 365 was heavy and slow, but
395 I got my act together and that felt good. I think my nerves got to
me too..

Bench:
1st - 240 pass
2nd - 260 fail
3rd - 260 pass

my 2nd attempt at bench I wasn't tight and got crushed, but my third
attempt went well.

Deadlift:
1st - 380 pass
2nd - 410 fail
3rd - 420 pass (15lb PR)

410 I got to lock out but was on my toes and fell forward slightly.
After watching a video of the 420 it looked relatively easy and fast
but i'll take a 15lb pr any day.

Total: 1075

Overall it was a really good experience I went with two team mates that helped me out a
lot. Which made things run a lot smoother then it would have if I was
by myself. Going to a meet really helps put things in perspective.
There was a 83 year old women there who did a full meet; I can't
remember what she squatted or bench but she pulled 195. So next time
I'm temped not to go train because I'm tired or have a lot of stuff to
do I'll remember that.

Progress wise, I've put 105 pounds on my total since the last time I maxed so
roughly 5 months. I'm happy with that progression and hope the next 6
months goes the same way.