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Workhorse
11-19-2012, 01:59 PM
Moved from strongman to raw powerlifting. It is taking some big changes as in strongman I was focused on OHP, and mostly side handle deadlifting and not much squatting.....now I'm BB deadlifting and bench pressing and actually squatting. ha

It has definitely taken some getting used to but I'm enjoying it. Weighing in about 225 so I fit into the 105kg class in the IPF (which is what I'll be lifting in because no other federation holds meets around here).

Best finish was 6th in Western Canada in strongman...twice. Have dropped some body weight since then and my body feels better but have lost a bit of strength as well. Comes with the territory I guess.

Was planning on competing last weekend but a blizzard cruised through the province and I didn't brave the crappy roads. Next comp appears to be on Dec.29th...about 5 weeks of training left....just looking not to embarrass myself really....lol.

Workhorse
11-19-2012, 02:03 PM
Monday November 19th, 2012

Not a bad day it felt like. Focusing on my pressing as my bench sucks. Would like to be pressing 365 or more...it'll be a while until that happens but that is my goal.

FLAT BB BENCH:
45x12
135x8
225x3
275x6
290x5
290x5
305x4
305x4

DIPS:
BWx10
+90x5
+135x6
BWx23

DB TATE PRESS:
30x10
50x8
50x7

Ab work
Stuff

Workhorse
11-20-2012, 12:22 PM
Tuesday November 20th, 2012

Good squat day....gym was quiet at lunch although there were a few guys that made me shake my head too...lol.

SQUATS:
45x10
45x10
135x8
225x5
315x3
365x3
385x3
410x9

RDL's:
45x12
95x8
135x8
185x15
185x10

SEATED DB CURLS:
20x10
40x12
40x12

STANDING CALF RAISES:
400x10 (DC Style)

Coke
11-20-2012, 01:05 PM
Good to see the update, still looking strong man.

Workhorse
11-21-2012, 08:31 AM
Thanks man.

Kong
11-21-2012, 09:12 AM
Strong stuff mate, i'll be sure to keep looking in here!

Workhorse
11-22-2012, 12:32 PM
Thanks Kong.

Workhorse
11-22-2012, 12:36 PM
Thursday November 22nd, 2012

Tired today...and my right shoulder has been bugging me. I think my right trap is tight and overall I am tight and need to stretch things out...maybe that will help a bit...

BB BENCH:
45x15
45x15
135x8
225x3
275x2
305x3
305x3
325x1 (legit paused single with no spot)

ROPE PUSHDOWNS:
105x20
105x20
105x14

DB LATERAL RAISES:
40x5 dropset to
35x6 dropset to
30x6 dropset to
25x6 dropset to
20x7 dropset to
15x10 dropset to
10x12

Abs:
Stuff

Workhorse
11-23-2012, 12:19 PM
Friday November 23rd, 2012

Starting to get cold outside today... -25c with the windchill. Took me a bit to warmup and get moving but things felt good. Lower back is tight now...good workout.

DEADS:
45x15
45x15
135x8
225x5
315x3
405x1
435x3
465x3
495x8

KROC ROWS:
80x8
120x16

LYING HAM CURLS:
90x8
120x11
120x9

ABS:
Stuff

BODYWEIGHT:
225.4lbs

Kong
11-23-2012, 01:19 PM
495x8...some impressive pullin going on!

Coke
11-23-2012, 05:31 PM
Looking solid all around bro.

Workhorse
11-25-2012, 08:50 PM
Thanks guys. Lots of massage on the lower back this weekend...feeling ok though.

Workhorse
11-26-2012, 01:19 PM
Monday November 26th, 2012

Good pressing day...did body weight accessory work and it felt pretty nice to try. Totally not normal...but there were two pieces of "scenery" in the gym today (in a gym that NEVER has scenery). And to top it off, the "scenery" were doing hang power cleans and squats. Impressive. ;)

BB BENCH:
45x12
135x8
225x3
225x3
280x6
295x5
295x5
315x3 (all three reps were paused at the chest)

DIPS:
BWx15
BWx15
BWx15

CHINUPS:
BWx9
BWx6
BWx5

ROPE PRESSDOWNS:
90x10
120x16
120x14
120x12

Coke
11-27-2012, 12:10 AM
Fine day in the gym, scenery is always good when lucky enough to have it, lol.

Workhorse
11-27-2012, 07:49 AM
Fine day in the gym, scenery is always good when lucky enough to have it, lol.

Absolutely...and it was like "figure competitor" scenery....score. lol

Workhorse
11-30-2012, 08:15 AM
Missed the gym on Tuesday due to some work conflicts....grr. Hit the gym yesterday for a pressing day and will hopefully hit some squats and deadlifts today at lunch.

Workhorse
11-30-2012, 08:19 AM
Thursday November 29th, 2012

Good pressing day....felt pretty good and feel like my bench is slowly slowly inching its way up. Have to keep on it!! After this week I have 3 more weeks of prep time before I have a week off and then compete in my first ever powelifting meet.

BENCH:
45x12
135x8
225x5
275x2
315x3
315x3
330x2
330x2
370xNegative

SEATED BB MILITARY PRESS:
45x15
95x8
135x5
*shoulder sore and had to abandon this movement - I have a torn labrum in my right shoulder - and this aggravated it a lot!

DB FRONT RAISES:
20x12
35x10
40x8

BENT OVER REVERSE DB FLY:
10x10
20x12
30x6

DB TATE PRESS:
25x12
50x10
50x8

ABS:
Stuff

Coke
12-01-2012, 01:44 AM
First powerlifting meet coming up, good luck with that bro.

Workhorse
12-02-2012, 07:40 AM
Coke: Thanks...excited...nervous...all that jazz. lol

Workhorse
12-02-2012, 07:43 AM
Saturday December 1st, 2012

Got a quick workout in to get my squats and deadlifts in for the week. Have a kid with croup so sleep has been hit or miss...thanks to my wife it was not bad...she got a lot less sleep than I did. :(

SQUATS:
45x10
45x10
135x5
225x5
315x3
360x5
385x3
430x5

DEADLIFTS:
135x5
225x5
315x5
405x3
460x5
485x3
520x3

*back was still a little tight...didn't push incredibly hard on the last sets...but still felt good....will do some more stretching this weekend to try to get things good to go next week and train really hard.

Coke
12-02-2012, 07:33 PM
Super session with the deads and squats combo.

Workhorse
12-04-2012, 09:10 PM
Tuesday December 4th, 2012

Messed up weekend with kids' functions so no gym until today...grrr... lol

BENCH:
45x10
135x8
225x5
275x1
290x5
290x5
315x3
315x3
320x2

BAR PUSHDOWNS:
Green band x 10
2 Green bands x 10
2 Green bands x 8
2 Green bands x 8

FRONT PLATE RAISES:
45#x15
45#x15
45#x15

ABS:
Stuff

Coke
12-05-2012, 10:33 AM
Looking solid overall man, nice job.

Workhorse
12-05-2012, 01:52 PM
Thanks coke...feeling good. Just trying to stay injury free before the meet on the 29th. Man, trying to stay in my weight class is tough with all the Christmas baking around nowadays....yikes!! lol

Workhorse
12-05-2012, 01:54 PM
Wednesday December 5th, 2012

Sqwatz day...felt good. Last set was a barn burner...yowza.

SQUATS:
45x15
135x8
225x5
275x3
315x1
350x5
375x5
395x11

LYING HAM CURLS:
90x10
120x11
120x9
120x7

STANDING CALF RAISES:
300x10
400x12 (Doggcrapp style)

ABS:
Stuff

Coke
12-07-2012, 08:57 AM
Repping heavy squats like that is excellent, make no mistake.

Workhorse
12-10-2012, 12:49 PM
Friday December 7th, 2012

Did a bench workout and have a labrum in my right shoulder that's been bugging me. Worked up to a 320x3 set with no pause...then did 320 for a paused single afterwards. I did 315x3 paused a few weeks ago.....trying to get this bench stuff sorted out...haha.

Workhorse
12-10-2012, 12:52 PM
Monday December 10th, 2012

Started my last two weeks of prep before my week of deload and then my first PL meet. Monday is heavy deads, Wednesday is heavy bench, and Fridays is heavy sqwatz...but you do all three every workout.

SQUAT:
45x10
135x8
225x5
275x3
315x3
315x3
315x3

BB BENCH:
45x8
135x8
185x5
205x4
205x4
205x4
205x4
205x4

DEADS:
135x8
225x5
315x5
405x2
495x1
555x1
555x1

555 will be my opener at the meet, hoping to then hit 590 and 605ish.

Coke
12-11-2012, 02:30 AM
Ambitious stuff with the big three movements, way to target and put main focus on those deads.

Workhorse
12-12-2012, 02:21 PM
Wednesday December 12th, 2012

Another workout done, 4 more to go before a deload week and my first PL meet. Things felt ok today...but my right shoulder is really not feeling well...grrr.

SQUAT:
45x12
45x12
135x8
225x5
315x3
315x3
315x3

BENCH:
45x10
135x8
225x5
275x2
295x1
305x1
305x1
*every single rep was paused as if at an IPF meet

DEADLIFTS:
135x8
225x5
315x3
365x3
365x3
365x3

DB KROC ROWS:
80x10 Right
80x10 Left
120x19 R
120x19 L

ABS:
Stuff

Coke
12-13-2012, 08:54 AM
Workout(s) are ace, liking the overall approach.

Workhorse
12-13-2012, 06:50 PM
Its not too bad actually...the heavy exercise is good, but the other two are like light speed work almost...but keeps me in the groove and keeps my head in the game. lol

Workhorse
12-14-2012, 12:41 PM
Friday December 14th, 2012

Heavy squats felt good today. Hit a VERY hard 495 single about 8 weeks ago, I couldn't have hit 496...lol. Today did two singles at 475 and felt really good...lots left in the tank for a max I think.

SQUATS:
45x12
45x12
135x8
225x8
315x5
365x2
405x1
455x1
475x1
475x1

BENCH:
45x12
45x12
135x5
185x2
205x4
205x4
205x4
205x4
205x4
*all reps paused for competition ROM

DEADS:
135x8
225x8
315x5
365x3
365x3
365x3

LYING HAM CURLS:
90x10
120x8
120x7
120x6
*super slow reps...hard concentric and then 5 second eccentric for every rep....yowza

BODY WEIGHT:
226.3 lbs

Coke
12-14-2012, 02:09 PM
On point with the huge squats and all.

Workhorse
12-17-2012, 12:51 PM
Monday December 17th, 2012

Really good workout today...back is feeling better...last deadlift session before the meet on the 29th. Trying to keep my weight down is tough with all the baking my wife is doing!! haha

SQUATS:
45x10
45x10
135x8
225x5
315x3
315x3
315x3

BENCH:
45x8
45x8
135x8
210x4
210x4
210x4
210x4
210x4

DEADLIFTS:
135x8
225x5
315x3
405x2
495x1
545x1
585x1
585x1

BODY WEIGHT:
225.3 lbs

Coke
12-17-2012, 09:00 PM
Trying to keep my weight down is tough with all the baking my wife is doing!! haha

No joke man, not exactly the best timing, lol - you'll make it through.

Dig them deads!!

Workhorse
12-18-2012, 09:49 AM
I am doing a better job at keeping my weight in check than I thought I would be able to to be honest...haha. Hopefully some of the other guys in the meet aren't being as successful!! haha

I think my attempts on deads will be 560 and then 605...if I hit the 605, then maybe try 610. The first set for 585's felt light and fast...I think an extra 20lbs was doable for sure. We'll see....

Workhorse
12-20-2012, 01:02 PM
Thursday December 20, 2012

Last day of heavy training before my meet next weekend. Will do lots of stretching and come bodyweight stuff over the next week to keep relaxed. We are going back to the farm for the Christmas break so I won't have access to a gym...that sucks. Was hoping just to do a couple of light workouts to stay "in it" but it'll have to do.

Felt really good...and have some really good expectations for this meet.

SQUAT:
45x10
45x10
135x8
225x5
315x3
405x1
455x1 (opener for meet)
505x1 (2nd attempt for meet)

GnouGjV9YHo

BENCH:
45x8
135x5
225x3
275x1
305x1 (opener for meet)
320x1 (2nd attempt for meet)

ABS:
Stuff

BODY WEIGHT:
226.2 lbs (105kg division)

Coke
12-20-2012, 07:57 PM
Should definitely be a good meet for you bro, will be watching this space.

Workhorse
12-21-2012, 09:01 AM
Thanks man!

Workhorse
01-03-2013, 07:35 PM
Well, the meet went ok. Got the flu on Thursday before the comp on Saturday and was 8lbs less than normal. Didn't realize how much it would affect me, but live and learn.

Hit 205 on squats, then missed 227.5 twice...wtf. This was the only disappointment really in the whole day. I had planned on hitting 227.5 and 235 but no go.

Bench went fine, 137.5, 145 and 150 all good.

Deads were good too... 255, 265, and then missed 275 above my knees. Lower back was just fried by the end of the day.

Gotta bring things up still but I qualified for Nationals in march and I'm thinking of going. I don't have a shot at winning or anything, but it would be a great experience I think.

Coke
01-07-2013, 12:40 AM
The upcoming Nationals should be good if you decide to do it, not a bad idea to get the experience in.

Workhorse
01-07-2013, 12:58 PM
Thanks!

Workhorse
01-07-2013, 01:02 PM
Monday January 7th, 2013

Good workout today. Attempted to train last Thursday but my CNS was still fried from the PL meet. Today felt way better. 10 weeks of prep until Nationals...99% sure I'm going after talking to a few friends about it. Just need to book my hotel room and flights now...

SQUATS
45x10
45x10
135x6
135x6
225x5
315x3
350x5
380x5
405x10

GOOD MORNINGS: <--took these easy and light and just worked long slow TUT
45x10
135x10
135x10
135x10

ROPE GRIP CABLE CURLS:
30x15
90x15
135x15+4+3 = 22 RP

ABS:
Stuff

Body weight:
224.2 lbs

Workhorse
01-10-2013, 07:10 AM
Wednesday January 10th, 2013

First bench session in like 3 weeks, felt heavy and slow but all the reps were paused at the chest, so I think that had a bigger impact than I thought it would have.

BB BENCH:
45x12
45x12
135x8
185x5
225x1
235x5
250x5
265x6

BAND PRESSDOWNS:
Greenx15
Greenx12
Greenx9

BENT OVER DB REVERSE FLY:
20x12
35x15
35x10
35x9

Abs:
Stuff

Coke
01-11-2013, 06:24 PM
Still on target regardless dude, stay at it.

Workhorse
01-12-2013, 10:10 AM
Friday January 11th, 2013

Deadlift day of my 5's week for 5/3/1. Felt good...was a little out of the groove but focused on keeping lower back tight in order to protect from SI joint problems I was having before Christmas. On the road....

DEADS:
45x15
45x15
135x6
225x5
315x3
405x2
430x5
460x5
495x7
*all reps paused and not bounced

PULUPS:
Green band assisted but very slow and controlled reps with good contraction...60 reps total

BAND FACE PULLS:
Green x 15
Green + Blue x 12
Green + Blue x 12
Green + Blue x 12

Abs:
Stuff

Workhorse
01-14-2013, 04:15 PM
Monday January 14th, 2013

Another good leg day...

SQUATS:
45x10
45x10
135x8
135x6
225x5
315x3
385x3
405x3
425x9

LYING HAM CURLS: <---super slow eccentric, hard contraction on the concentric
90x12
90x11
90x10

SEATED CALF RAISES: <---doggcrapp style
90x6
130x12

ABS:
Stuff

Coke
01-15-2013, 12:13 AM
Good leg day indeed Stu.

Workhorse
01-17-2013, 07:35 AM
Wednesday January 17, 2013

Not bad...worked out at home and my bench isn't as good as the one at the gym, don't feel quite as steady on it when pressing but that's ok...just makes me work harder! ;)

BENCH:
45x12
45x12
135x8
185x5
225x1
250x3
265x3
285x5
285x1 *paused single
285x1 *paused single

CGBP:
135x8
135+double purple bands x 6
135+double purple bands x 5
135+double purple bands x 6

BENT OVER DB REVERSE FLYS:
35x12
35x11
35x11

Workhorse
01-21-2013, 05:55 AM
Saturday January 19th, 2013

Everything felt heavy today...gross. Got my deadlifts done and walked away...lol

DEADLIFTS:
45x10
135x8
225x6
315x3
405x2
455x1
495x1
545x3

Workhorse
01-21-2013, 12:55 PM
I am using the Korte Program to prep for my next competition which is IPF Nationals (Classic/Raw) here in Canada. My meet day will be March 20th so I'm going off of that and starting the 8 week prep today. Volume for the first 4 weeks, then peaking strength on the last 4 weeks. Looking forward to the training and getting a little stronger hopefully. I am adding bands once a week to my training (not super heavy bands) just to overload the movement a touch and see how it impacts me. Should be interesting. I'll be adding bands to my squats on Mondays, bench on Wednesdays and deads on Fridays.

Workhorse
01-21-2013, 12:59 PM
Week 1 Day 1 of 3

Monday January 21st, 2013

SQUATS: <--with red bands (super mini)
45x10
135x5
225x5
305x5
305x5
305x5
305x5
305x5

BENCH:
45x8
135x6
190x6
190x6
190x6
190x6
190x6
190x6

DEADLIFTS:
135x5
225x5
315x3
355x5
355x5
355x5
355x5
355x5

ABS:
Stuff

Coke
01-22-2013, 08:20 PM
Doing fine man, on the mark for the upcoming meet.

Workhorse
01-23-2013, 12:49 PM
Coke: Thanks man...consistency will be the key.

Workhorse
01-23-2013, 12:52 PM
Wednesday January 23rd, 2013

Tight hips and legs from the squats on Monday but knew things would loosen up once I got going. Good workout, 2 down, 10 more volume workouts to go before the peaking wave starts.

SQUATS:
45x10
135x8
225x5
275x2
305x5
305x5
305x5
305x5
305x5

BENCH:
45x10
45+Purple band x 10
135+Purple x 6
190+Purple x 6
190+Purple x 6
190+Purple x 6
190+Purple x 6
190+Purple x 6
190+Purple x 6

DEADS:
135x5
225x3
315x1
355x5
355x5
355x5
355x5
355x5

INCLINE DB BENCH:
60x10
90x15 (failure)

BODY WEIGHT:
226.3 lbs

Darracq
01-23-2013, 03:57 PM
Nice work in here, and thanks for checking out my log.

Workhorse
01-23-2013, 09:32 PM
Thanks D.

And I guess I should post up for anyone wondering, I am hoping my attempts at Nationals go something similar to this....depending on how my prep goes....

Squat...485, 525, 545
Bench...310, 330, 350
Dead...565, 595, 620

This is the CPU Nationals for Canada in the IPF (ie. drug tested) at the 105kg Classic(raw) Open Division.

Jotunn
01-25-2013, 11:52 AM
Thanks D.

And I guess I should post up for anyone wondering, I am hoping my attempts at Nationals go something similar to this....depending on how my prep goes....

Squat...485, 525, 545
Bench...310, 330, 350
Dead...565, 595, 620

This is the CPU Nationals for Canada in the IPF (ie. drug tested) at the 105kg Classic(raw) Open Division.

Looking like a solid total for nationals! Good luck in Van!

Workhorse
01-25-2013, 12:37 PM
Thanks! I still have lots of room to improve...but that's what time is for... :)

Workhorse
01-25-2013, 12:40 PM
Friday January 25th, 2013

Week 1 Day 3 of 3

SQUATS:
45x10
45x10
135x6
225x4
305x5
305x5
305x5
305x5
305x5

BENCH:
45x8
135x6
190x6
190x6
190x6
190x6
190x6
190x6

DEADS:
45x10
45+Red Short Bands x 8
135+Reds x 6
225+Reds x 4
315+Reds x 2
355+Reds x 5
355+Reds x 5
355+Reds x 5
355+Reds x 5
355+Reds x 5
355x1 (felt very fast with no bands...just like it should)

ROPE GRIP FACE PULLS: <--super slow and controlled
60x10
90x20

Coke
01-26-2013, 02:12 AM
Getting the chance to see you elevate your game this way is awesome, props!

Workhorse
01-28-2013, 12:30 PM
Coke, I'm tryin'!

Workhorse
01-28-2013, 12:32 PM
Monday, January 28th, 2013

Week 2 of 4, Day 1 of 3

Felt good, bumped the weights this week now, and we do it all over again!!

SQUAT:
45x10
45+Red bands x 10
135+Reds x 8
225+Reds x 5
315+Reds x 5
315+Reds x 5
315+Reds x 5
315+Reds x 5
315+Reds x 5

BENCH:
45x10
135x6
205x6
205x6
205x6
205x6
205x6
205x6

DEADS:
135x6
225x4
315x2
375x5
375x5
375x5
375x5
375x5

Coke
01-28-2013, 03:08 PM
Nice job throughout, make no mistake.

Workhorse
01-28-2013, 10:31 PM
Thanks bud.

Darracq
01-29-2013, 01:07 PM
That looks like some hard work to bench, squat and deadlift in one day. Props.

Workhorse
01-30-2013, 08:47 AM
Its tough...but tough makes gains! :)

Workhorse
01-30-2013, 12:43 PM
Wednesday January 30th, 2013

Week 2 of 3, Day 2 of 3

Good workout. Bumped the bench press band from purple to red...harder...just the way I like it! My squats really didn't feel "good" until like me 3rd workset at 315...weird.

SQUAT:
45x8
45x8
135x6
225x5
315x5
315x5
315x5
315x5
315x5

BENCH:
45x10
45+Red band x 8
135+Red x 6
205+Red x 6
205+Red x 6
205+Red x 6
205+Red x 6
205+Red x 6
205+Red x 6

DEADLIFTS:
135x6
225x4
315x2
375x5
375x5
375x5
375x5
375x5

Workhorse
02-01-2013, 12:34 PM
Friday February 1st, 2013

Week 2 of 4, Day 3 of 3

Felt really good today...workout was super fast and cruised through it all and got a good sweat going. Felt strong and I'm liking it!!

SQUAT:
45x10
45x10
135x6
225x4
315x5
315x5
315x5
315x5
315x5

BENCH:
45x8
135x8
185x3
205x6
205x6
205x6
205x6
205x6
205x6

DEADLIFTS:
45x9
135+Red Short Bands x 5
225+Red x 5
315+Red x 3
375+Red x 5
375+Red x 5
375+Red x 5
375+Red x 5
375+Red x 5

ROPE GRIP FACE PULLS:
60x10
105x16

Coke
02-02-2013, 03:13 PM
Pretty good all around bro.

Judas
02-03-2013, 08:07 AM
Thanks D.

And I guess I should post up for anyone wondering, I am hoping my attempts at Nationals go something similar to this....depending on how my prep goes....

Squat...485, 525, 545
Bench...310, 330, 350
Dead...565, 595, 620

This is the CPU Nationals for Canada in the IPF (ie. drug tested) at the 105kg Classic(raw) Open Division.

Cool, another Canadian lifter... I'll be seeing you at Nationals. You're even in my weight class... not that i'll be lifting. CPU Nats is always a good time.

What are your records? I wasn't aware ov any open 105's in Sask.

Workhorse
02-03-2013, 12:33 PM
I just moved to powerlifting from strongman so I'm moving from side handled deadlfits and OHP to squatting, BB deads, and bench press. My strength is ok, but movements are a lot different so I am adjusting and trying to get it sorted out. I have only competed in PL once, and qualified for Nationals so I'm going basically just for experience.

I would normally compete at about 104kg but weighed in at 100kg due to the flu 2 days before...it screwed up my strength quite a bit - and more than I thought it would have. Presently records are 205, 130, and 265. 205 was my opener and I was planning on hitting 227.5 and 235 but it wasn't there that day...weight loss and no strength. Ugh. lol

Nationals for me will just be a "for fun" thing in order to gain some experience, this will only be my 2nd PL comp ever.

Workhorse
02-04-2013, 01:14 PM
Monday February 4th, 2013

Week 3 of 4, Day 1 of 3

Again it took me a few sets of my working squat weight to feel comfortable...I am trying to tell myself that I need more time to warm up I think. I am thinking this is part of the reason at my PL meet, my squats felt extra heavy...wasn't fully warmed up and ready to go....hmmmm.

SQUATS:
45x10
45x10
45+Red Bands x 8
135+Red's x8
225+Red's x6
325+Red's x5
325+Red's x5
325+Red's x5
325+Red's x5
325+Red's x5

BENCH:
45x10
135x8
225x6
225x6
225x6
225x6
225x6
225x6

DEADLIFTS:
135x8
225x5
315x2
390x5
390x5
390x5
390x5
390x5

LYING HAM CURLS:
75x10
105x12
105x10
105x8

Body weight:
228.2 lbs

Coke
02-05-2013, 07:27 PM
228.2 lbs

Great place to be, all things considered...I know that's not the be all and end all of the plan.

Workhorse
02-07-2013, 12:32 PM
Coke: Yep, 226-228 would be good...that what I have a little room to eat lots the day of the comp.

Workhorse
02-07-2013, 12:38 PM
Thursday February 7th, 2013

Week 3 of 4, Day 2 of 3

Missed training yesterday, had a daughter in the hospital this week with a little problem but she's home as of last night, so back to the gym today. Not too bad of a workout...starting to feel run down with all this volume, only 4 more workouts so I'm looking forward to being done this portion of the program. Been talking to a few buddies and one is recommending The Cube Method after nationals, and I think I am going to try it. 5/3/1 seems to keep my lower back beat up, so maybe the Cube Method might stop that from happening. I am going to look into it....anyone have any opinions on it?

SQUATS:
45x10
45x10
135x8
225x6
315x1
315x1
325x5
325x5
325x5
325x5
325x5

BENCH:
45x8
45+Red Band x8
135+Red x6
225+Red x6
225+Red x6
225+Red x6
225+Red x6
225+Red x6
225x6

DEADS:
135x5
225x5
315x3
390x5
390x5
390x5
390x5
390x5

TRUCK DRIVERS:
25x8
45x12
45x12
45x12

Coke
02-08-2013, 03:43 AM
Way to be holding it down and then some.

Workhorse
02-08-2013, 07:56 AM
Thanks dude.

Workhorse
02-09-2013, 09:21 PM
Saturday February 9, 2013

Week 3 of 4, Day 3 of 3

Was able to squeak out a workout tonight...crazy weekend but didn't want to miss an entire workout. Got my squats and bench done, left the deads alone and will pull an extra couple of sets on Monday. :)

SQUATS:
45x10
45x10
135x6
225x5
315x2
325x5
325x5
325x5
325x5
325x5

BENCH:
45x8
45x8
135x6
185x3
225x6
225x6
225x6
225x6
225x6
225x6

Judas
02-10-2013, 01:51 AM
Not too bad of a workout...starting to feel run down with all this volume, only 4 more workouts so I'm looking forward to being done this portion of the program. Been talking to a few buddies and one is recommending The Cube Method after nationals, and I think I am going to try it. 5/3/1 seems to keep my lower back beat up, so maybe the Cube Method might stop that from happening. I am going to look into it....anyone have any opinions on it?

Might be a form issue? Have any videos? I can squat every day ov the week, maxes if i want, plus deads... not a hint ov lower back issues. I do just one set a bit wrong (get bent, lose my arch) i can feel a 70% squat or dead for a week. Do you wear a belt?
If it is the volume, you might like 5/3/1... thats a very low volume program. Maybe its just a tad burnt and you could use a small break?

Heh... wait, just read that wrong. If you're finding 5/3/1 to be too much work, its likely not the programming. I know nothing about Cube. Isolate the problem before you jump onto a new program or abort an existing one.

Workhorse
02-10-2013, 06:04 AM
No, I don't think it is form at all. It's not the volume of 5/3/1, just the way in which it is set up. I just always seems to wear out my lower back pushing to near failure twice a week (squats and deadlifts) and I'm busy outside of the gym running with my wife, job, and my 4 daughters...I know lots of people have hectic lives, this is just what I find for myself.

I'm not aborting this program or 5/3/1, I am just going to try the Cube Method after this PL meet.

As for a belt, I only wear one when things get heavy...like 85% or more at least.

Judas
02-11-2013, 02:27 AM
No, I don't think it is form at all. It's not the volume of 5/3/1, just the way in which it is set up. I just always seems to wear out my lower back pushing to near failure twice a week (squats and deadlifts) and I'm busy outside of the gym running with my wife, job, and my 4 daughters...I know lots of people have hectic lives, this is just what I find for myself.

I'm not aborting this program or 5/3/1, I am just going to try the Cube Method after this PL meet.

As for a belt, I only wear one when things get heavy...like 85% or more at least.

I'd wager its the 'outside life' that keeps it in that state. All that shit, especially work and family can keep a guy on his feet all day. I spent the day just standing and sitting in a cheap chair, watching a powerlifting event all day. Just that was enough to have my lower back complaining, and my squats/deads are probably a LOT lighter in percentages than yours as a general rule. Its amazing how much effect 'nothing' can have. Might just be a bit too much when factoring the rest ov your life? Me? no wife, no job, no kids, and the cat takes care ov himself. I've had guys overtrain on the lamest ov programs just because ov all the 'extra' stuff in their life.

Darracq
02-11-2013, 07:37 AM
nice work man. Cube method looks interesting,

Workhorse
02-11-2013, 01:17 PM
I'd wager its the 'outside life' that keeps it in that state. All that shit, especially work and family can keep a guy on his feet all day. I spent the day just standing and sitting in a cheap chair, watching a powerlifting event all day. Just that was enough to have my lower back complaining, and my squats/deads are probably a LOT lighter in percentages than yours as a general rule. Its amazing how much effect 'nothing' can have. Might just be a bit too much when factoring the rest ov your life? Me? no wife, no job, no kids, and the cat takes care ov himself. I've had guys overtrain on the lamest ov programs just because ov all the 'extra' stuff in their life.
Ain't that the truth, eh? lol

nice work man. Cube method looks interesting,
I am intrigued by it...we'll see.

Workhorse
02-11-2013, 01:20 PM
Monday February 11th, 2013

Week 4 of 4, Day 1 of 3

Felt awesome today, everything was easy and smooth but I'm tired...I am ready for this week to be over and start ramping up some heavier singles...lol

SQUATS:
45x10
45x10
135x8
225x6
315x1
335x5
335x5
335x5
335x5
335x5

BENCH:
45x10
135x8
235x6
235x6
235x6
235x6
235x6
235x6

DEADS:
135x5
225x4
315x3
405x5
405x5
405x5
405x5
405x5
405x5

ABS:
Stuff

Workhorse
02-13-2013, 01:23 PM
Wednesday February 13th, 2013

Week 4 of 4, Day 2 of 3

Good workout, weights felt good today, nice and light actually. Deads felt really good, 5x5 at 405 was easy and fast. Going for all you can eat sushi tonight with the misses...yummy!!!

SQUATS:
45x10
135x8
225x5
315x2
345x5
345x5
345x5
345x5
345x5

BENCH:
45x8
45+Purple Band x 8
135+Purple x6
185+Purple x2
225+Purple x6
225+Purple x6
225+Purple x6
225+Purple x6
225+Purple x6
225+Purple x6

DEADS:
135x6
225x4
315x2
405x5
405x5
405x5
405x5
405x5

Judas
02-14-2013, 12:02 AM
Going for all you can eat sushi tonight with the misses...yummy!!!




Oh you MEANIE. I want all you can eat sushi every single day.

Coke
02-14-2013, 09:40 AM
Looks fine Stu, clearly at a steady pace!

Workhorse
02-14-2013, 10:45 AM
Thanks guys!!

BTW, I weighed myself before we left for supper, and weighed myself when we got home...put on 4.6lbs in one epic sushi meal!! Yummy!

Workhorse
02-20-2013, 12:44 PM
Wednesday February 20, 2013

Week 1 of 3, Day 1 of 3

Had 6 days off from the gym...went to the farm for the weekend and just hung out, did some sledding, quadding, etc. Not much really...3 ish weeks of heavy singles then a week off and then Nationals. Things today felt good for not having anything over 65% 1RM in my hands for over a month.

SQUATS:
45x10
45x10
135x6
225x4
315x1
335x3
335x3
335x3

BENCH:
45x8
135x6
225x4
225x4
225x4
225x4
225x4

DEADS:
135x6
225x4
315x3
405x2
495x1
495x1
545x1
545x1

ABS:
Stuff

Coke
02-22-2013, 10:35 AM
Moving on strong bro, nice job.

Workhorse
02-25-2013, 12:46 PM
Saturday Feb.23rd, 2013

Just snuck in some heavy-ish paused singles on bench today...

BENCH:
45x10
45x10
135x6
185x5
225x4
275x1
295x1
295x1
295x1
295x1
295x1

Workhorse
02-25-2013, 12:48 PM
Monday February 25th, 2013

Good squats...had no camera to verify depth but they felt good....who knows...haha

SQUATS:
45x10
45x8
135x6
225x5
315x3
405x2
455x2
475x1
475x2
475x2
495x2 <--tough

PAUSED BENCH:
45x8
95x8
135x5
185x3
225x4
225x4
225x4
225x4
225x4

ABS:
Stuff

Coke
02-26-2013, 11:19 AM
Quite sure those huge squats were on point, as were the flat benching sets.

Workhorse
02-27-2013, 01:16 PM
Thanks Coke!

Workhorse
02-27-2013, 01:19 PM
Wednesday February 27, 2013

Today was to be a few heavy singles on deads...felt good. Pretty close to where I want to be....

SQUATS:
45x10
135x8
225x5
225x5
225x5

DEADS:
135x5
225x4
315x3
405x2
495x1
545x1
585x1
585x1
585x1

BB INCLINE BENCH:
45x10
135x8
135x8
135x8
135x8
*Just to loosed things up so I can do some heavy bench on Friday.

ABS:
Stuff

Body Weight:
226 lbs

Coke
03-01-2013, 02:35 AM
Today was to be a few heavy singles on deads...felt good. Pretty close to where I want to be....

Definitely on the mark with it, props.

Workhorse
03-01-2013, 12:32 PM
Friday March 1st, 2013

Bench day...my bench sucks. That is all.

BB BENCH:
45x10
45x10
135x5
185x4
225x3
275x2
315x1
315x1
315x1
315x1
320x1

DB INCLINE BENCH:
60x10
100x8

STRAIGHT BAR PUSHDOWNS:
105x12
180x10
225x5

Workhorse
03-06-2013, 07:49 AM
Had a shitty squat workout on Sunday and then was puking Monday/Tuesday with some sort of flu or something. Bench workout today at lunch.

Workhorse
03-07-2013, 08:25 AM
Wednesday March 6th, 2013

Not a bad workout...bench wasn't horrible but not where I wish it was, ha.

SQUATS:
45x10
135x8
225x6
315x3
315x3
315x3

BENCH:
45x8
135x6
225x4
275x2
295x1
310x1
320x1
335x1 *tough...small spot but could have done it alone I think

FLAT DB BENCH:
80x8
120x6

SPEED DEADS:
45x8
135x6
225x5
315x1
315x1
315x1
315x1
315x1

Workhorse
03-08-2013, 01:17 PM
Friday March 8th, 2013

Last heavy DL day before Nationals on March 20th. Felt good and strong and now just two more heavy days. One with a squat and one with a Bench. Then deload for a week and try to have some fun at IPF Nationals. :)

SQUAT:
45x10
135x5
225x4
315x3
315x3
315x3

BENCH: <---nice and quick, not much rest between sets (~60 seconds)
45x8
135x6
225x3
225x3
225x3
225x3
225x3
225x3

DEADLIFTS:
45x8
135x5
225x3
315x2
405x1
495x1
565x1
615x1 <---NEW PR!!!

Body Weight:
226.1 lbs

Workhorse
03-08-2013, 04:25 PM
http://youtu.be/a1TOueqD1x4

Coke
03-09-2013, 08:06 PM
Wow man, only 2 weeks left...time is just flying by.

Workhorse
03-11-2013, 05:32 PM
Monday March 11th, 2013

Heavy squats today...gave me some confidence so hopefully it'll help at Nationals next week. Last sets were a little high I think but not too bad. I have them on video and they would be close to passing...depending on judges I think....

SQUATS:
45x10
135x5
225x3
315x2
405x1
475x1
495x1
515x1 <----PR
515x1 <----PR
*1st set was for sure a bit high...so took another one a touch deeper. Tough but I could do it. Who knows...depending on the day I'm having at Nats...maybe I can hit it or even 520....or maybe like last time I'll bomb and not even hit 495...grrrrrrr.

BENCH:
45x10
135x6
225x3
225x3
225x3
225x3
*tried to keep these easy and fast

Coke
03-12-2013, 05:58 AM
Excellent squats!!

Workhorse
03-17-2013, 08:45 PM
Did a few light workouts the past couple of days...nothing now until competition on Wednesday...nervous as fuck!

Judas
03-18-2013, 05:12 AM
Did a few light workouts the past couple of days...nothing now until competition on Wednesday...nervous as fuck!

Why the hell are you pulling deadlift and squat PR's so close to your competition...??? I hope they were easy at least. I'll be seeing you there, i'll be watching Wednesday, getting my coaching out ov the way by Tuesday hopefully.

Workhorse
03-18-2013, 09:24 AM
To know where I am...relax. I never ever max...and need to now where I am in order to have an idea on where I will be when competing. Relax. Relax. Relax.

Coke
03-23-2013, 04:47 PM
Good luck at the Nationals man!!

Workhorse
03-28-2013, 09:33 AM
Did poorly at Nationals...not where I wanted to be. Travelling for a meet is new to me and it screwed me up royally. Squat depth judging was really odd...high lifts were called good, low squats were red lighted...very inconsistent.

Placed 6th...ugh...should have had 4th easily. My bench sucked and I had nothing when it came to pressing...should have had at least 15kilos more than I got. Ugh. Live and learn I guess....it was fun none the less.

Judas
03-29-2013, 04:16 AM
Did poorly at Nationals...not where I wanted to be. Travelling for a meet is new to me and it screwed me up royally. Squat depth judging was really odd...high lifts were called good, low squats were red lighted...very inconsistent.

Placed 6th...ugh...should have had 4th easily. My bench sucked and I had nothing when it came to pressing...should have had at least 15kilos more than I got. Ugh. Live and learn I guess....it was fun none the less.

Little surprise with your bench... those refs were being utterly fucking BRUTAL with the pauses. Fuck me... one full session had to deal with FULL no-exaggeration 1-second pauses, every lift. One poor guy held that sucker on his chest a full TWO seconds before getting the command. The real miracle was that he still got the lift. In a decade ov being at regional, National and many World meets, i have never, ever seen such brutal reffing. The whole week. Fuck.

Coke
03-30-2013, 07:55 PM
Great learning experience, a lot of it is 'timing' too, and that includes who the judges are and who runs the meet(s). You should do well moving forward, just stay on top of the training schemes - leave no question for 'em bro.

Workhorse
04-03-2013, 11:40 AM
Thanks guys. Onward and upward.