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Hobo Beard
01-22-2011, 10:07 PM
What's up, guys?

I just started back powerlifting after a failed attempt to prep for a bodybuilding show--I just couldn't stand getting weak! Haha.

I posted here years ago and remember this site to be the best powerlifting one on the net.

The good thing about my failed bodybuilding attempt is I can easily do everyday things now:

tie my shoes without running out of breath,
pull irrigation tubing apart without almost passing out,
not get diabetes,
etc.

Stats:
27 years old
6'2"
245ish
non-enhanced
competed in one push/pull and two full meets years ago
avid douche bag

all-time PRs:
squat: 555@260 (belt only)
deadlift: 605 (belt only)
bench press: 385 (touch-n-go, raw)

goals (in a tested meet):
raw 405 bench/675 deadlift@242
raw 660@220 deadlift (@220, I'd be lucky to bench 315--lol)

I'm a hardcore attention whore, so any comments/critiques/criticisms/hate, etc. is more than welcome! :thumbup:

Hobo Beard

Hobo Beard
01-22-2011, 10:16 PM
Bench Press Day

1. bench press (training max: 345)
45x20
95x15
135x10
175x5
205x3
240x1
260x1
275x1
295x6 PR! :strong:
--When I weighed 285 and put up my all-time best of 385, my rep max was 310x5. So, I'm not too far off and I'm 40#s lighter! I thought I could have gotten 7, but I should have focused on getting the 5 reps I needed and not gotten greedy in my mind.

2. floor press (tm: 345)
205x5
240x5
260x12 PR! :strong:
--I wanted to get 8 reps, so blasting up 12 felt great. I SUCK @reps, so I'm interested to see what my max floor press is now.

3. low-decline DB press
60x10
80x10
100x10

4. standing DB press
30x10
40x10
50x10
60x10 PR! :strong:

5. lateral raises ssw/front raises
15x10
20x10
25x10

--Great workout! I felt light headed/****ed up after hitting 295x6 and I remarked to my training partner how it felt so GOOD to feel that way again! Workout was ~2 hours, but I didn't do any cardio afterwards, so my time in the gym was the same as when I was cutting.
Tomorrow is a rest day and then it's low-box (14") squats on Monday! :shoot:

pricedtosell
01-23-2011, 12:15 AM
Where do you lift at in San Diego?

And I'm pretty sure the standard box height is 12-14" for most people. I've never heard anyone call 14" low before.

Hobo Beard
01-23-2011, 12:16 AM
Where do you lift at in San Diego?

And I'm pretty sure the standard box height is 12-14" for most people. I've never heard anyone call 14" low before.

World Gym in PB.

You lift in SD?

Most people aren't 6'2", homeslice. ;)

pricedtosell
01-23-2011, 12:34 AM
I'm in North County. I live in Oceanside but lift in San Marcos. Lifted for a little while at a gym in East County called San Diego Barbell but I hate driving that far just to lift.

I've heard there are a lot of powerlifters at World Gym in PB, and that they have a safety squat bar and other powerlifting training ****. I think I remember someone telling me they had a monolift, too.

I almost ended up going down to PB tonight to watch UFC, didn't want to see a ton of bros in Affliction shirts though.

Hobo Beard
01-23-2011, 01:10 AM
I'm in North County. I live in Oceanside but lift in San Marcos. Lifted for a little while at a gym in East County called San Diego Barbell but I hate driving that far just to lift.

I've heard there are a lot of powerlifters at World Gym in PB, and that they have a safety squat bar and other powerlifting training ****. I think I remember someone telling me they had a monolift, too.

I almost ended up going down to PB tonight to watch UFC, didn't want to see a ton of bros in Affliction shirts though.

I feel you on driving. I used to drive from Ramona to PB and now I live in Carlsbad (hopefully moving next month).

Who runs San Diego Barbell?

World Gym is the ****, bro! We have everything, although a weld is broken on the monolift.

My buddy used to own a gym called Strength Works next to ASU and we brought in his Elite FTS rack last year, so the gym's fully-legit now.

****, I didn't realize there was a fight tonight.

Next time, go to the Bullpen next to Cheetahs in Kearny Mesa.

I used to bounce there with my old roommate for the UFC nights--great food, less Affliction shirts than PB and hot stripper bitches having a drink. Haha.

Hobo Beard
01-27-2011, 06:08 PM
Mon., 1-24-11

Squat Day

1. SSB box squats (tm: 420)
60x15
110x10
150x5
210x5
250x3
295x1
315x1
335x1
355x5
--Hit me my goal for the day, but I was DRAGGING ass because it was the 1st the day of new schedule for the semester. 355x5 is ****ing pathetic, so it's time to jack my squat #s up!

2. stiff-legged deadlifts (tm: 500)
135x5
250x5
300x5
350x5
375x10 PR!
--Beat my goal by 2 reps. Felt good to kill it after such pussy-ass squatting.

3. decline sit-ups (weight behind-head)
bwx10
10x10
25x10
45x10
--These have been killing my abs.

4. reverse hyper w/green band
200x6
300x6
400x6 PR
--400x6 weren't the best reps, so I'm going to keep hitting it every week until all 6 are perfect--then go up.

--Pretty good workout. Gotta jack my squat up!

Hobo Beard
01-27-2011, 06:24 PM
Yesterday.

Bench Press Assistance Day

1. rope band pushdowns
greenx3x15

2. standing strict DB press
30x10
40x10
50x6
60x6
70x6
80x6 PR!
--Perfect form and these felt great.

3. rolling decline ext.
20x10
30x10
40x10
50x10
60x10 PR!
--Killed it.

4. 1-arm band pushdowns
greenx3x10

5. StairMill: 30 min. @L5

--Great workout, but a little tired. I stayed after work for 2 hours to finish an assignment. I didn't get into the gym until around 9:30. Slammed down my post-workout lean gainer shake and a diet Red Bull before I shot over to the gym, so I was certifiably bloated the whole workout. Haha.

Hobo Beard
01-29-2011, 11:54 AM
Thurs., 1-27-11

Back Day

1. strict BB rows (tm: 315)
45x20
95x15
160x5
190x5
220x5
235x5
250x5
270x10 PR!
--I've started to use a wider grip (pinky-on-the-ring) and I felt it a LOT more in my back. All reps were strict and controlled. No belt.

2. 1-arm BB rows
45x10
70x10
90x10
115x10
135x10 PR!
--Another great, controlled set with 135x10.

3. rope pulldowns
100x10
130x10
160x10
190x10 PR!
--I'm starting to really l like these. I think to make the exercise 100% effective, all the reps have to be controlled and the ends of the handle turned slightly out at the bottom. Kinda of feels like a hybrid between pulldowns and high rows.

4. 1-arm rope high rows
20x10
30x10
40x10
--Too pussy of an exercise. I'm going to try the same movement next week, but without an attachment.

5. alternate DB curls
20x10
30x10
40x10
--Strict reps. Nothing special. Big guns for the girls!

6. 1-leg seated calf raises ssw/calf raises
25/35x10
50/70x10
75/105x10
100/140x10 PR!
--I'm really liking this superset combo, plus my calves are getting sore for once! I may be able to wear shorts without shame soon!

--Great workout. Using a %-loading protocol with the BB rows makes doing higher reps on the rest of the movements easier for me. I've noticed in a lot of raw powerlifting logs I read that lifters tend to hit 10-15 reps on assistance work, so I've decided to give it a try. I think it'll leave more room for my body to be able to recover from the heavy compound lifts. Heavy bench today--295x7 is going down!

Hobo Beard
02-06-2011, 09:45 PM
Alrighty, after much consideration and rearranging this week, I've come up with my cycle for the meet I'm doing on March 27th.

I've tried to incorporate as many recommendations as possible (both from you guys and my lifting buddies), and I will implement those I didn't in this cycle in my off-season cycle after the meet.

Thanks again for all your guys' help!

Squat Day:

weeks 1-8: deadlift-stance SSB box squats: 60%x10x2+bands, pause leg press: 5x5, trap-bar stiff-legs, decline sit-ups: 3x10.

--Nothing fancy or any variation because close-stance box squats are new to me and I really want to focus on being explosive out of the hole.

Deadlift Day:
1: snatch-grip deadlifts: 505x1, chin-ups: 5x5, DB rows: 3x10, hammer curls: 3x10
2: snatch-grip deadlifts: 505+x1, chin-ups: 5x5, DB rows: 3x10, hammer curls: 3x10
3: speed deadlifts: 60%x10x1+bands, chin-ups: 5x5, DB rows: 3x10, hammer curls: 3x10
4: deadlifts: work up to 585 with good form, chin-ups: 5x5, DB rows: 3x10, hammer curls: 3x10
5: deadlifts: work up to 605 with good form, chin-ups: 5x5, DB rows: 3x10, hammer curls: 3x10
6: deload--off
7: deadlifts: work up 605 for a clean single, then go for what I feel is an achievable max this day, chin-ups: 5x5, DB rows: 3x10, hammer curls: 3x10
8: off--2 days before meet

--Snatch-grip deadlifts will help me learn to sit back and improve my position out of the hole and I'll practice my form/deload with speed deads.
--I've never peaked for a meet (just did whatever leading up to them). I'm attempting to do so by pulling 585 cleanly and shutting down, then going for 605 cleanly and shutting it down, deloading, then working up to 605 cleanly again and going for a new max (my hopes are 615-625).
--My focus with my deadlift right now is not necessarily getting stronger, but getting my form fixed.
--Chin-ups are a brand new addition to my routine and I was so surprised when I hit 4x5 last week! I'm hoping they help to strengthen my shoulder instability.
--I selected DB rows to keep my grip strong and hammer curls because I feel they are the most applicable curl in powerlifting.

Any further advice/comments/criticisms/critiques are more than welcome!

Hobo Beard
02-06-2011, 10:28 PM
Bench Press Day
1: pause bench press: 325, 275x6, DB bench press: 3x6
2: pause bench press: 335, 275xfailure, DB bench press: 3x6, rolling ext.: 3x10, band pushdowns: 3x20
3: speed bench press: 60%x10x3+bands, DB bench press: 3x6, rolling ext.: 3x10, band pushdowns: 3x20
4: floor press: 345, 295xfailure, DB bench press: 3x6, rolling ext.: 3x10, band pushdowns: 3x20
5: floor press: 355, 295xfailure, DB bench press: 3x6, rolling ext.: 3x10, band pushdowns: 3x20
6: speed bench press: 60%x10x3+bands, DB bench press, 3x6, rolling ext.: 3x10, band pushdowns: 3x20
7: pause bench press: max, DB bench press: 3x6, rolling ext.: 3x10, band pushdowns: 3x20
8: off (day before meet)

Hobo Beard
02-06-2011, 10:30 PM
Shoulders Day

weeks 1-8: standing DB press: 3x10, rope high rows: 3x10, Cuban press: 3x10

Hobo Beard
02-19-2011, 11:17 PM
Slacking on the log big time!

Great deload bench workout today--psyched for my meet next month.

Bench Press Day (Deload)

1. bench press (tm: 355)
45x20
95x15
135x10
started pausing
180x5
215x3
250x1
285x10x1 PR!
300x1
320x1
--All reps were paused and practiced with a press command. Best bench day in recent memory. Sets with 285 keep good form and speed throughout. My idea was to take a weight that wasn't heavy, yet one which I would get tired with other multiple sets to improve my form when tired--to try and replicate the need in a meet to stay tight with form even when I get tired.

close-grip (thumbs from smooth)
285x9 PR!
--This winded me! Haha.

2. standing strict DB press
30x10
40x10
50x10
60x10

3. Defranco shoulder shocker
1 set w/25# plate and 20# DBs.
--These weren't hard until I got to the clean&presses--the 20s kicked my ass!

--My goal is to bench 355 in my meet and I'm confident I'm on my way! Going for 345 next week and then 355 the week after. I'm hungry for it!

Hobo Beard
02-20-2011, 12:10 AM
Highlights from recent training:

deadlift: 605 (worst form ever possible)
deadlift: 515x10x1 (fixed form does wonders!)
bench press: 335 paused
close-grip incline bench: 235x5
1-arm strict standing DB press: 90x6 (no mas heavy shoulders!)
1-arm Hammer Strength rows: 5 platesx10
chin-ups: 5x5 (AMAZING for me!)

burt128
02-21-2011, 11:10 AM
Where is the video of your new deadlift form?

Hobo Beard
02-21-2011, 11:02 PM
Squat/Deadlift Day

1. deadlifts (tm: 605)
135x10
225x5
305x1
365x1
425x1
485x1
515x3x1
545x3x1
585x3x1
605x1

First set of 3 with 585:


http://www.youtube.com/watch?v=-6dE2gyhcTg&feature=mfu_in_order&list=UL

Last set with 605:


http://www.youtube.com/watch?v=TYk155HvW1g&feature=mfu_in_order&list=UL

While I still need to sit-back more, use more leg drive and push my hips through more, I'm happy I've made progress.

My goal is to keep working on my form and pull a clean 605 in my meet next month.

2. paused leg press
6platesx5
10platesx5
14platesx5
18platesx5
22platesx5 PR!
--I did these for the first time and loved them!

3. decline sit-ups
bwx10
bw+20x10
bw+30x10
--Used DBs behind my head and these were hard!

Although I wish my form was even better, I'm happy with this workout and my progress.

I have full confidence I'll be able to hit my goals of a 355 bench and 605 deadlift next month @March 27th the USPA meet.

Hobo Beard
02-21-2011, 11:03 PM
Where is the video of your new deadlift form?

No video from last week, but above are 2 from today.

Hobo Beard
02-28-2011, 10:52 AM
2/23

Arms

1. v-bar pushdowns
3platesx20
4platesx20
5platesx20
6platesx20
7platesx20

2. 1-arm DB ext.
15x10
20x10
25x10
30x10
35x10
40x10

3. modified JM press
45x10
65x10
85x10
105x10
125x10

4. alternate hammer curls
20x20
30x15
40x10
50x10

5. cable curls
2platesx15

Hobo Beard
02-28-2011, 10:55 AM
2/24

Back/Calves

1. pull-ups
bwx10x3 PR!

2. 1-arm Hammer Strength rows
45x10
90x10
135x10
180x10
235x10 PR!

3. long-rope high rows
30x10
40x10
50x10

4. 1-leg seated calf raises ssw/calf raises
25/35x10
50/70x10
75/105x10