Just found this board and decided to start a journal. I have been powerlifting for about eight years. The past couple with alot of injuries. Two torn bicep tendons and one meniscus tear all of which required surgery. My best competition lifts are 855 squat, 507 bench and 600 dead. I have trained with the Westside template the whole time I have been in powerlifting. I just came off a meet a few weeks ago at 275lbs and am planning on dropping some weight over the next while and changing my lifting for a few months of off season work. The change will be an experiment so we'll see how it goes.
Good luck man - I'll be following along.
Nice numbers! Should be a short road to elite if you can stay healthy. What were your lifts in your recent meet?
DL 650x1 (raw)
SQ 479x1 (raw), 700x1(suit+briefs)
BP 395x1 (raw), 457x1 (single ply)
Current: 6'1, 265; Goal: 6'6, 270
Good to see people are interested. My last meet I hit the 855 sq, 507 bench ( should of had 555 but ass lifted off bench ) and 550 dl . Hurt me knee on the dead which was my opener. Had switched to sumo the last while and will be switching back to conventional for good now.
Went to the gym today for the first time in 3 and a half weeks. Took a week and a half off before my last contest and two weeks since. Today was scheduled to be ME bench day.
Warmed up ( very long )
Flat bench 3 x 3 315lbs All tie ins very sore not a regular ME day but will probably stick with 3s for a while. Good for a change.
Tate press 3 x 15
Pressdowns 3 x 12
DB power cleans 3 x 15
Done in 45 minutes
ME squats on Friday. Will be going easy with 3s or 5s on ME day for a while.
Speed bench day is Sunday and usually this day has been for recovery as two bench days a week don't work for me. Might make it a total assistance day for a while and see how it goes.
Speed squats are Monday and I will keep this day as a traditional speed day.
First day squatting since meet
SSB Squat 14" box + Foam 505lbs 5 X 5
Stiff leg deads
45 deg back raise
DB power cleans 5 x 15
Incline Bench 225Lbs 4 x 8 Inclines and shoulder press are very weak for me and will be a focus until next meet
Seated Row 300lbs 4 x 12 ( Close Grip )
Hammer Strength Seated Row 4 Plates per side 3 x 10
One arm DB shoulder press 75lbs 2 x 8
Speed Squats 14" box Plus Foam Chocked Blue bands 315 x2 x2 365 x2 x2 405 x2 x2
2 Board Press 315x3 365/385/405/425x1
4 Board Press 3 x 5
Shrugs 5 x 15
Flat Dumbell Press 105 x 5 x 5 changed they way I did these today and will keep it this way from now on. Before when I did db presses I would push straight up not touching the bells together. Now I will touch them together at the top as I feel this alot in the chest compared to how I used to do these.
Tate Press 45/65/75/85 x 8
Seated db power cleans
14" box + blues 405x3x2 455x3x2
Reverse band press 500 x 1 25lbs off my record. I have had shoulder problems for a few years and there were back again today.
Close grip bench index on smooth 3 x 12
Seated rows 3 x 10
Back has been out for the last week but lifted anyways and went to the chiro right after
Close stance 16" box squats 585 x 1 635 x 0 The last one was something I had done before
One legged leg press 4 x 8 per leg
Leg curl + extensions
What a gay workout. Should be back in high gear by mid July.
On Thursday I started a twelve week fat loss program designed be Shelby Starnes who has been working with Marc Bartley and AJ Roberts from Elitefts. It's a carb cycling program and I'll keep track of how I'm feeling with the diet change as well as record my morning body weight on here.
DB bench 120lbs 5 x 5
Lat Pull Down 3 x 8
Face Pulls 4 x 12
DB Power Cleans 3 x 15
Morning Weight - 279 lbs
14" box + foam 365 x 2 x 6 No briefs today
GM 3 x 8
45 deg Back Raise/ GM Machine SS 3 x 8 each
Morning Weight 280lbs
2 Board Press 365 x 3 405/425/445 x 1
CG Bench 4 x 8
One Arm DB Rows 3 x 10
Morning Weight Tuesday 279.5 lbs
Today 278 lbs
Last edited by Captain_Crunch; 06-26-2008 at 11:28 AM.
Suspended GM Close Stance 585 x 3 Stopped there as my back was very sore SI joint is out
Conventional Deads 3 x 5
One Legged leg Press 4 x 12
Back Raise 4 x 12
Thursday weight 277 lbs
Today 276.5 lbs
Doubled Light bands 135 x 5 x 3
DB Bench 130 x 3 x 5
Rear delt machine 4 x 12
Shrugs 3 x 15
Face Pulls 3 x 12
Saturday weight 278 lbs
Todays Weight 276.5
Weight were not taken in the morning as I am working nights this weekend so they are taken at around 12 noon after 5 hours sleep.
14" box + foam 405 x 2 x 6 chocked blues
ham curls 4 x 8
leg extensions 4 x 8
over 30 deg celcius here today with no ac at the gym so didn't do much after squats
Morning weight 276 lbs
Anderson Squats 845 x 5 10" rom
GM Close Stance 4 x 8
One Leg Press 4 x 8
Morning Weight 275lbs
DB Bench 130 x 3 x 5
Tate Press 3 x 8
Chest supported row 3 x 8
Lat pulldown 3 x 8
Lateral Raises 3 x 8 ss with DB curls 3 x 10
Saturday weight 274lbs
15" box 405 x 3 x 2 / 455 x 3 x 2
Dimel deadlifts 3 x 15
Back Raises 3 x 12
Morning Weight 272lbs
The last 2 training sessions I have started to feel the effects of the weight loss. Not in strength yet but a little in recovery.