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m_langlois01
09-07-2012, 04:54 AM
Long story short. Back in January, I started working with Mike Tuchscherer. I was a beginner and started with pretty low numbers: 215 SQ / 150 BP / 275 DL at around 150lb BW. I was supposed to compete in June, but got hurt and I had to withdraw from my first powerlifting competition. I still decided to test my numbers in the gym and got 275 SQ / 170 BP / 365 DL at around 160lb BW. Unfortunately, some personal issues arose in early June and I had to stop training entirely (felt unmotivated, burnt out, changed job, moved to another town, and still have to financially take care of my girlfriend). I joined a gym recently and let me just say that I'm pretty weak, and I lost a bunch of weight (now weighing 146 lbs). It's time to have fun again (although I can't train with Mike yet), to gain some weight, and to lift heavier weight.

Here's what I've been doing so far:

2012-09-04

Deadlift
135x5, 185x1
190x4x6

Snatch grip RDL
135x2x10
135x2x6
135x5

Barbell shrugs
135x15
135x12
135x9

Back raises
BWx4x10

Dumbbell curls
10'sx3x15

2012-09-05

Bench press
45x5
95x4x6

Floor press
95x2x10
95x9
95x2x5

Squat
45x5, 95x3
130x4x6

Barbell lunges
65x5x5

Seated row
75x5x10

Dumbbell reverse fly
7.5'sx15
7.5'sx2x10

2012-09-06

20 minutes light cardio @ 120-130 bpm

Front plank and side plank
2 sets of 30 seconds each



As you can see, those are some very light weights. I have to work up slowly to heavier weights, as my work capacity is also pretty low now.

RobmoriRB
09-07-2012, 08:11 AM
Welcome back and the strength will come back in no time....keep at her

m_langlois01
09-07-2012, 05:44 PM
Thanks Rob. I just have to be patient and not rush everything.

2012-09-07

Deadlift
135x5, 185x1
190x4x4

Good morning
85x5x6

Barbell shrugs
135x3x12

Back raises
10x5x6

Dumbbell curls
15'sx3x12

Kind of easy day today. The volume on deadlift was reduced by a third, but all sets felt very light and fast. The accessory work was also light. My hamstrings and back are still sore, so that explains why the weights on GM and back raises are fairly light.

m_langlois01
09-08-2012, 12:16 PM
2012-09-08

Bench press
45x5
95x4x4

Close grip incline press
65x4x10
65x8

High bar olympic squat
45x5, 95x3
130x4x4

Leg press
90x4x10
90x7

Pull-ups
BWx4
BWx2x3
BWx2x2

Dumbbell reverse fly
7.5'sx3x12

It's sad seeing those numbers. I know they will go up in time, but I should be benching and squatting much more than that. Cardio and abs tomorrow and deadlift on Monday.

Rock1984
09-08-2012, 12:26 PM
Don't sweat it. Put in the work, reap the rewards over time.

m_langlois01
09-09-2012, 12:35 PM
Thanks Rock. I just have to remember this each time I step in the gym.


2012-09-09

20 minutes light cardio @ 120-130 bpm

Front plank and side plank
2 sets of 60 seconds each

Week 2 starts tomorrow.

GazzyG
09-09-2012, 12:38 PM
Hey bud.

Good on you for getting back into the gym. I'm sure you'll bounce back and exceed where you were very soon!

m_langlois01
09-10-2012, 05:13 PM
Thanks Gazzy. I hope so too. One thing I'm doing differently now (among other things)is including more accessory work early in my cycle and taking my time to work up to heavier weights over the next several weeks.

2012-09-10

Deadlift
135x5, 185x1
205x4x6

Snatch grip RDL
135x2x10
135x8
135x6

Barbell shrugs
135x3x12

Back raises
10x4x8

Dumbbell curls
17.5'sx3x12

Got in, felt tired. Got out, felt tired. The weights moved fairly well though. Bench press and squat tomorrow.

m_langlois01
09-11-2012, 05:39 PM
2012-09-11

Bench press
45x5, 95x1
100x4x6

Dumbbell floor press
35'sx4x8

Squat
45x5, 95x3, 135x1
140x4x6

Barbell lunges
75x4x5

Dumbbell row
30x10
40x3x10

Dumbbell reverse fly
7.5'sx3x12

There were muchos gringos at the gym today, so I had to substitute some exercises. Surprisingly, the squats are becoming easier aerobically. More hypertrophy work Thursday.

m_langlois01
09-22-2012, 06:59 PM
So, I've been training and I found out last Thursday that there should be a meet early December. I'm giving myself 11 weeks with a tentative meet date of December 8. It's time to be serious and get ready!

2012-09-22

Military press
45x5
70x2x10

Pause wide-grip bench press
45x5
95x2x10

Floor press
95x10

Dumbbell triceps extensions
12.5'sx2x12

Triceps pushdowns
75x2x12
75x8

Cable curls
60x12
60x9

Week 1 of 11 starts Monday. I can't wait!

J L S
09-24-2012, 08:21 AM
nice work so far buddy! looks like you are building that base back up nicely!

m_langlois01
09-24-2012, 05:47 PM
2012-09-24

Squat
45x10, 95x3, 135x1
160x5

2ct pause squat
125x5

Barbell shrugs
135x2x12

Leg press
90x2x12

Leg extensions
30x2x12

Single-leg leg curls
20x2x12

First day is in the books. The squats went fairly well. I just hope to get where I was at a lighter bodyweight come meet day. I also did 20 minutes cardiac work at 120 bpm on my new elliptical machine at home.



nice work so far buddy! looks like you are building that base back up nicely!

Thanks JLS! Training is now fun again and feel much more motivated to get stronger!

m_langlois01
09-25-2012, 07:10 PM
2012-09-25

TnG Bench press
45x10, 95x5
110x2x10

Pause close-grip bench press
95x2x10

Pause incline DB press
20'sx10
25'sx10

DB curls
15'sx2x12

Hammer curls
20'sx12
20'sx8

DB lateral raises
10'sx2x12

DB front raises
10'sx2x12

Bent-over flies
7.5'sx2x12

The gym was full today. I think I will do upper body on Monday and lower body on Tuesday next week, because there seems to be less people on Monday, which is weird. Bench felt harder than it's supposed to be. I weighed myself tonight and I'm still at 146 lbs, so I guess I'll have to adjust my diet.

m_langlois01
09-29-2012, 10:19 AM
2012-09-29

Military press
45x8
95x0
85x4x1

Bench press
45x5, 95x1
115x6x3

DB floor press
25'sx3x10

DB rows
30x3x10

Unfortunately, I will have to train 4 days in a row, because I couldn't train Wednesday, Thursday and Friday. Went to a pub after work yesterday with my "new" coworkers. Nothing better than a beer with friends. On a negative note, my overhead pressing is pretty pathetic, meh... Heavy deadlifts and repetition squats tomorrow.

m_langlois01
09-30-2012, 09:16 AM
2012-09-30

Deadlift
135x5, 185x3, 225x1
245x4x1

Squat
45x5, 95x3, 135x1
165x6x3

Pull-ups
BWx3x3

DB curls
20'sx3x10

A bit disappointed in the deadlift, but I'll work from here. First week is in the books. It wasn't so bad getting ready mentally. 10 weeks left!

larsen540
09-30-2012, 10:03 AM
Good job in week one keep it up and everything will fall into place.

m_langlois01
10-08-2012, 01:03 PM
Unfortunalely, I haven't had the chance to train at all last week. Also, I'm not sure if I'll be able to compete. The meet date has been confirmed: December 8. However, I have a meeting out of town on December 6 and I will have to sleep there... Anyways, I'll still train like I'm preparing for the meet.

2012-10-08

Bench press
45x10, 95x3, 115x1
140x5x1

Military press
70x6x3

DB incline press
30'sx10
25'sx2x10

Elbows out extensions
20'sx3x10

The bench presses are somewhat easy, but I'll stick to the plan. I'm aiming for 235/155/315 at the meet. It's seriously not a lot compared to what I did back in June, but with two months of not training and dropping 15lbs, I have to build my strength back.



Good job in week one keep it up and everything will fall into place.

Thanks larsen. I just have to stick to the plan and believe in myself.