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Thread: Deutsch Training Journal

  1. #1
    Deutsch
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    Deutsch Training Journal

    Currently going to begin my last off season cycle of the 10/20/Life program before a 10 Week Competition Cycle for the USPA Powerlifting for a Purpose Meet @ Viking Training Center in Morgantown WV. I have been powerlifting for about 8 years after initially lifting in more of the bodybuilding style. I competed in single ply and double ply gear until last year.

    Single Ply Best Lifts @ 242lbs
    Squat - 605
    Bench - 500
    Deadlift - 535

    Multi-Ply Best Lifts @ 260lbs
    Squat - 745
    Bench - 535
    Deadlift - 585

    Raw Best Lifts @ 242lbs
    Squat - 475
    Bench - 325
    Deadlift - 535

    Before my last raw meet I got my bodyweight up to 275 for some reason and I hated it. I am currently at 232 and hope to be down to a solid 220 by the time the December meet comes around. I have been horrible about posting on forums in the past due to my work schedule, but I am hoping that starting this right now and posting daily will encourage me to keep on track and reach new goals. Right now I am aiming high for the meet.

    Powerlifting for a Purpose - Morgantown WV GOALS
    Squat - 500
    Bench - 335
    Deadlift - 535
    Total - 1370

    This goal is very far from an Elite Total. This will be my first meet for the USPA though. I have been competing in the IPA and RPS in the past. Both other organizations have an amateur division which has a Raw Elite Total of 1470 or so. This will put me 100lbs off that total. Both organizations do random drug tests at the meets for the amateurs (I have not received one, but have witnessed plenty of them being conducted). The USPA doesn't test though and doesn't have an amateur division. It should be fun though competing against an OPEN set of competitors. I am only competing against myself and a number that I am aiming for though. Winning is always nice though.

  2. #2
    Deutsch
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    Deutsch Training Journal

    Day 1 - Squat
    Heavy Squat
    135 x 5 x 2
    225 x 4 x 2
    315 x 1 x 1
    335 x 2 x 2

    Add Inzer Wraps 2.5 Meters
    345 x 2 x 2 @ 7 RPE
    375 x 2 x 2 @ 8 RPE
    375 x 3 x 1 @ 8.5 RPE

    Standing Straight Bar French Press
    95 x 8 x 3
    Mini Band Pull Through
    25 x 2
    Last edited by jdeutsch; 09-30-2015 at 11:46 PM.

  3. #3
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    Deutsch Training Log

    Day 2
    Medium Bench
    135 x 10 x 1
    225 x 6 x 4 @ 8 RPE

    Heavy Overhead Press
    95 x 8 x 3
    135 x 5 x 2
    155 x 3 x 5 @ 8 RPE

    Close Grip Pull Ups
    233 x 5 x 3
    Band Incline Press
    10 x 3
    Rear Laterals
    15 x 3
    Side Laterals
    15 x 3
    Last edited by jdeutsch; 09-30-2015 at 11:39 PM. Reason: Bold

  4. #4
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    Deutsch Training Log

    Day 3
    Light Front Squat
    45 x 10 x 1
    135 x 10 x 3

    Deadlift (Sumo and Conventional)
    135 x 5 x 2
    225 x 5 x 2
    315 x 2 x 1

    Sumo (Alternate grip)
    375 x 6 x 2
    Conventional (Alternate grip)
    375 x 6 x 2

    Bent Over Barbell Rows
    135 x 5 x 1
    225 x 5 x 1
    275 x 5 x 5

    HS High Row
    60 x 10 x 1
    90 x 10 x 3
    Adductor Movements
    10 x 6

  5. #5
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    Deutsch Training Journal

    Heavy Squat
    135 x 5 x 2
    225 x 4 x 1
    315 x 2 x 1
    365 x 2 x 1
    385 x 2 x 1 - Strangulator Wraps 3 Meters
    405 x 2 x 4 - Strangulator Wraps 3 Meters
    405 x 2 x 1 - EFS Krait Wraps 3 Meters

    JM Press
    95 x 8 x 1
    135 x 8 x 2
    185 x 6 x 1

    BW 45d Hyper Extension
    229 x 15 x 3

    Standing Calf Raises
    120 x 10 x 3

    Good Morning
    135 x 8 x 2
    225 x 8 x 2

  6. #6
    Deutsch
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    Deutsch Training Journal

    Front Squat
    45 x 10 x 1
    135 x 10 x 3

    Conventional Deadlift
    135 x 5 x 2
    225 x 5 x 2
    315 x 3 x 1
    405 x 1 x 6
    405 x 2 x 2

    1.5" Deficit SLDL
    225 x 4 x 1
    315 x 3 x 5

    Pendlay Rows
    135 x 5 x 2
    155 x 5 x 2
    185 x 5 x 2

    Pull Ups (230 = BW)
    230 x 5 x 2
    245 x 5 x 2
    250 x 5 x 1

    *** I am not sure what is happening, maybe because my training has been such high volume and my lower back is trashed, but my Deadlift is suffering bad. 405 felt incredibly heavy. I only have 1 bar and it is stiff as hell as well so that is always an issue, but not an excuse. I have looked at my training again and separated things out a bit more to give my back some time to recover between sessions. *****I also train on an empty stomach or a very light stomach. This hurts me a bit, but only on DL. All my other lifts are going up regardless. I think I have changed my mind on the USPA Meet. Scheduling conflicts with work and other things. There is the RPS Barno-Newman meet in March that my schedule lines up with. Hopefully that works out.

  7. #7
    Deutsch
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    Deutsch Training Journal

    Workout on Monday, October 12, 2015, 5:00 AM
    Bodyweight: 231 lbs

    Squat
    Set 1: 45 lbs 5
    Set 2: 45 lbs 5
    Set 3: 170 lbs 5
    Set 4: 250 lbs 3
    Set 5: 330 lbs 2
    Set 6: 415 lbs 1
    Set 7: 415 lbs 2
    Set 8: 415 lbs 1
    Set 9: 415 lbs 2

    Band Pushdown
    Set 1: 1 lbs 25
    Set 2: 1 lbs 25
    Set 3: 1 lbs 25
    Set 4: 1 lbs 25

    Band Hamstring Curl
    Set 1: 25
    Set 2: 25
    Set 3: 25
    Set 4: 25


    -------------

    Workout on Wednesday, October 14, 2015, 5:00 AM
    Bodyweight: 231 lbs

    Deadlift
    Set 1: 375 lbs 2
    Set 2: 375 lbs 2
    Set 3: 375 lbs 2
    Set 4: 375 lbs 2
    Set 5: 375 lbs 2
    Set 6: 375 lbs 2

    Stiff Legged Deadlift
    Set 1: 225 lbs 5
    Set 2: 225 lbs 5
    Set 3: 225 lbs 5

    Bent Over Row
    Set 1: 225 lbs 8
    Set 2: 225 lbs 8
    Set 3: 225 lbs 8

    Leg Extension
    Set 1: 30 lbs 15
    Set 2: 30 lbs 15
    Set 3: 30 lbs 15


    -------------

    Workout on Wednesday, October 14, 2015, 5:00 PM
    Bodyweight: 228 lbs

    Deadlift
    Set 1: 45 lbs 5
    Set 2: 45 lbs 5
    Set 3: 130 lbs 5
    Set 4: 190 lbs 3
    Set 5: 250 lbs 2
    Set 6: 315 lbs 2
    Set 7: 315 lbs 2
    Set 8: 315 lbs 2
    Set 9: 315 lbs 2
    Set 10: 405 lbs 1
    Set 11: 455 lbs 1
    Set 12: 505 lbs 1
    Set 13: 505 lbs 1

    Upright Row
    Set 1: 135 lbs 5
    Set 2: 135 lbs 5
    Set 3: 135 lbs 5

    Shrug (Dumbbell)
    Set 1: 35 lbs 8
    Set 2: 65 lbs 8
    Set 3: 95 lbs 8

    Rear Fly (Machine)
    Set 1: 90 lbs 15
    Set 2: 90 lbs 15
    Set 3: 90 lbs 15


    -------------

    Workout on Thursday, October 15, 2015, 5:00 AM
    Bodyweight: 228 lbs

    Bench
    Set 1: 45 lbs 5
    Set 2: 45 lbs 5
    Set 3: 135 lbs 3
    Set 4: 135 lbs 3
    Set 5: 135 lbs 3
    Set 6: 225 lbs 3
    Set 7: 225 lbs 3
    Set 8: 225 lbs 3
    Set 9: 275 lbs 1
    Set 10: 305 lbs 1

    Tricep Dip
    Set 1: 12 reps
    Set 2: 12 reps
    Set 3: +25 lbs 12

    Lateral Raise
    Set 1: 1 lbs 15
    Set 2: 1 lbs 15
    Set 3: 1 lbs 15

  8. #8
    Deutsch
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    Deutsch Training Journal

    Workout on Friday, October 16, 2015, 6:30 AM
    Bodyweight: 230 lbs

    Squat
    Set 1: 45 lbs 5
    Set 2: 45 lbs 5
    Set 3: 155 lbs 5
    Set 4: 245 lbs 3
    Set 5: 335 lbs 2
    Set 6: 415 lbs 3
    Set 7: 415 lbs 3
    Set 8: 415 lbs 3
    Set 9: 225 lbs 15
    Notes: LAST SET WAS COMPLETED STARTING THE SECOND SESSION OF THE DAY

    Incline DB Row
    Set 1: 35 lbs 8
    Set 2: 35 lbs 8
    Set 3: 55 lbs 10
    Set 4: (null) lbs 0
    Set 5: (null) lbs 0

    Chest Supported Row
    Set 1: 45 lbs 12
    Set 2: 90 lbs 12
    Set 3: 90 lbs 12
    Set 4: (null) lbs 0
    Set 5: (null) lbs 0

    Ghetto GHR
    Set 1: 230 lbs 8
    Set 2: 230 lbs 8
    Set 3: 230 lbs 8
    Set 4: (null) lbs 0
    Set 5: (null) lbs 0

    McGill Curl Up
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 10 reps
    Set 4: 10 reps
    Set 5: 0 reps

    Workout Notes
    Session 1 Squat only Session 2 Squat reps and accessories. Everything feels light as hell and easy. Diet sucks today.

    Workout on Saturday, October 17, 2015, 6:24 AM
    Bodyweight: 230 lbs


    Bench
    Set 1: 45 lbs 5
    Set 2: 45 lbs 5
    Set 3: 135 lbs 5
    Set 4: 185 lbs 3
    Set 5: 225 lbs 2
    Set 6: 275 lbs 3
    Set 7: 275 lbs 3
    Set 8: 275 lbs 3
    Set 9: 275 lbs 1
    Notes: Paused all reps. Long pause on final rep.

    Shoulder Press
    Set 1: 45 lbs 8
    Set 2: 45 lbs 8
    Set 3: 95 lbs 8
    Set 4: 145 lbs 6
    Set 5: 165 lbs 6

    Seated Military Press (Dumbbell)
    Set 1: 65 lbs 12
    Set 2: 85 lbs 12

    Hammer Curl
    Set 1: 35 lbs 12
    Set 2: 35 lbs 12
    Set 3: 35 lbs 12
    Set 4: 65 lbs 8

    Lateral Raise
    Set 1: 35 lbs 15
    Set 2: 40 lbs 15
    Set 3: 45 lbs 15

    Pectoral Fly
    Set 1: 75 lbs 15
    Set 2: 75 lbs 15
    Set 3: 75 lbs 15

    Rear Delt pulldown
    Set 1: 40 lbs 16
    Set 2: 100 lbs 16
    Set 3: 120 lbs 16

  9. #9
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    Workout on Sunday, October 18, 2015, 8:00 AM
    Bodyweight: 230 lbs

    Deadlift
    Set 1: 45 lbs 5
    Set 2: 135 lbs 5
    Set 3: 135 lbs 5
    Set 4: 225 lbs 5
    Set 5: 225 lbs 5
    Set 6: 315 lbs 8

    Band Hamstring Curl
    Set 1: 1 lbs 25
    Set 2: 1 lbs 25

    Pull Up
    Set 1: 5 reps
    Set 2: 5 reps
    Set 3: 5 reps
    Set 4: 5 reps
    Set 5: +20 lbs 5

    Ab Roller
    Set 1: 12 reps
    Set 2: 12 reps
    Set 3: 12 reps

  10. #10
    Deutsch
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    Workout on Monday, October 19, 2015, 5:28 AM
    Bodyweight: 230 lbs


    Squat
    Set 1: 45 lbs 5
    Set 2: 45 lbs 5
    Set 3: 135 lbs 5
    Set 4: 165 lbs 5
    Set 5: 225 lbs 5
    Set 6: 245 lbs 5
    Set 7: 275 lbs 5

    Military Press
    Set 1: 45 lbs 5
    Set 2: 45 lbs 5
    Set 3: 95 lbs 5
    Set 4: 135 lbs 3
    Set 5: 155 lbs 2
    Set 6: 185 lbs 3
    Set 7: 185 lbs 3
    Set 8: 185 lbs 3

    Pendlay Rows
    Set 1: 135 lbs 5
    Set 2: 135 lbs 5
    Set 3: 155 lbs 5
    Set 4: 185 lbs 5
    Set 5: 185 lbs 5

    Tricep Dip
    Set 1: 12 reps
    Set 2: 12 reps
    Set 3: 15 reps

    DB Pinch
    Set 1: 20 lbs 20
    Set 2: 20 lbs 30
    Set 3: 20 lbs 15
    Notes: Weights completed for time. Iron grip Dumbbells have large ends and much more difficult to hold than hex Dumbbells.

  11. #11
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    Workout on Tuesday, October 20, 2015, 5:28 AM
    Bodyweight: 230 lbs

    Bench
    Set 1: 45 lbs 10
    Set 2: 45 lbs 10
    Set 3: 135 lbs 5
    Set 4: 135 lbs 3
    Set 5: 225 lbs 6
    Set 6: 225 lbs 6
    Set 7: 225 lbs 6
    Set 8: 225 lbs 6
    Set 9: 225 lbs 6

    Shrug
    Set 1: 45 lbs 15
    Set 2: 135 lbs 15
    Set 3: 135 lbs 15
    Set 4: 135 lbs 15

    Goodmorning (Green Band)
    Set 1: 15 reps
    Set 2: 15 reps

    Curl (Band)
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 10 reps
    Set 4: 10 reps

    Squat (Bodyweight)
    Set 1: +25 lbs 10
    Set 2: +25 lbs 10
    Set 3: +25 lbs 10

  12. #12
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    Workout on Wednesday, October 21, 2015, 5:00 AM
    Bodyweight: 230 lbs

    Deadlift
    Set 1: 135 lbs 5
    Set 2: 225 lbs 5
    Set 3: 315 lbs 3
    Set 4: 425 lbs 2
    Set 5: 425 lbs 2
    Set 6: 425 lbs 2
    Set 7: 425 lbs 2
    Set 8: 425 lbs 2
    Notes: 10/21/2015 @ 9

    Stiff Legged Deadlift
    Set 1: 225 lbs 8
    Set 2: 225 lbs 8
    Set 3: 225 lbs 8
    Notes: 10/22/2015 @ 7

    Band Hamstring Curl
    Set 1: 70 lbs 12
    Set 2: 70 lbs 12

    Hanging Leg Raise
    Set 1: 15 reps
    Set 2: 15 reps
    Set 3: 15 reps

    Workout on Thursday, October 22, 2015, 6:00 AM
    Bodyweight: 230 lbs

    Bench
    Set 1: 45 lbs 5
    Set 2: 45 lbs 5
    Set 3: 135 lbs 5
    Set 4: 185 lbs 3
    Set 5: 225 lbs 2
    Set 6: 275 lbs 4
    Set 7: 275 lbs 4
    Set 8: 275 lbs 4
    Notes: 10/22/2015 @ 9

    2 Board Press - Close Grip
    Set 1: 225 lbs 5
    Set 2: 275 lbs 5
    Set 3: 295 lbs 4
    Notes: 10/22/2015 @ 9 RPE

    Tricep Extension
    Set 1: 135 lbs 8
    Set 2: 135 lbs 8
    Set 3: 135 lbs 8
    Notes: 10/22/2015 @ 8

  13. #13
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    IPA Meet Prep 1/9/2016

    Workout on Wednesday, October 28, 2015, 4:00 AM
    Bodyweight: 230 lbs

    Deadlift
    Set 1: 45 lbs 5
    Set 2: 135 lbs 3
    Set 3: 225 lbs 3
    Set 4: 315 lbs 3
    Set 5: 365 lbs 2
    Set 6: 365 lbs 2
    Set 7: 365 lbs 2
    Set 8: 365 lbs 2
    Set 9: 365 lbs 2
    Set 10: 365 lbs 2

    Pendlay Rows
    Set 1: 135 lbs 5
    Set 2: 135 lbs 5
    Set 3: 135 lbs 5
    Set 4: 225 lbs 5
    Set 5: 225 lbs 5

    Band Hamstring Curl
    Set 1: 25
    Set 2: 25

    Pull Up
    Set 1: 5 reps
    Set 2: 5 reps
    Set 3: 5 reps
    Set 4: 5 reps
    Set 5: 5 reps
    Last edited by jdeutsch; 10-30-2015 at 09:59 AM.

  14. #14
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    IPA Meet Prep1/9/2016

    Workout on Wednesday, October 28, 2015, 9:30 AM
    Bodyweight: 230 lbs

    Seated Military Press
    Set 1: 45 lbs 8
    Set 2: 95 lbs 8
    Set 3: 115 lbs 8
    Set 4: 115 lbs 8
    Set 5: 115 lbs 8

    Incline Lateral Raise
    Set 1: 10 lbs 12
    Set 2: 10 lbs 12
    Set 3: 10 lbs 12

    JM Press
    Set 1: 135 lbs 8
    Set 2: 185 lbs 8
    Set 3: 235 lbs 8
    Set 4: 255 lbs 8

    Close Grip Pull Up
    Set 1: 6 reps
    Set 2: 6 reps
    Set 3: 6 reps

    Pull Up
    Set 1: 6 reps
    Set 2: 6 reps
    Set 3: 6 reps

    Extra training. Took about an hour. Good light pump day. Should have been a off day but I needed to do something.

  15. #15
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    IPA Meet Prep 1/9/2015

    Workout on Friday, October 30, 2015, 9:37 AM
    Bodyweight: 228lbs

    Squat
    Set 1: 45 lbs 10
    Set 2: 45 lbs 8
    Set 3: 135 lbs 8
    Set 4: 185 lbs 5
    Set 5: 245 lbs 2
    Set 6: 345 lbs 1
    Set 7: 425 lbs 2
    Set 8: 425 lbs 3
    Set 9: 425 lbs 3
    Set 10: 425 lbs 2

    Bent Over Row (Dumbbell)
    Set 1: 50 lbs 8
    Set 2: 50 lbs 8
    Set 3: 100 lbs 8

    Leg Press
    Set 1: 50 lbs 12
    Set 2: 50 lbs 12
    Set 3: 50 lbs 12
    Notes: Single Leg w/ dead stop

    Seated Calf Raise
    Set 1: 45 lbs 12
    Set 2: 45 lbs 12
    Set 3: 45 lbs 12

    Standing Crunch
    Set 1: 50 lbs 20
    Set 2: 70 lbs 20
    Set 3: 90 lbs 20
    Last edited by jdeutsch; 10-30-2015 at 09:58 AM.

  16. #16
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    IPA Meet Prep 1/9/2016

    Workout on Saturday, October 31, 2015, 7:06 AM
    Bodyweight: 228lbs

    Bench
    Set 1: 45 lbs 5
    Set 2: 45 lbs 5
    Set 3: 135 lbs 8
    Set 4: 135 lbs 8
    Set 5: 185 lbs 5
    Set 6: 245 lbs 2
    Set 7: 275 lbs 4
    Set 8: 275 lbs 4
    Set 9: 275 lbs 4
    Notes: First set last rep pause. Last set all reps paused.

    Spoto Press - Close Grip
    Set 1: 135 lbs 8
    Set 2: 185 lbs 8
    Set 3: 185 lbs 8
    Set 4: 185 lbs 8

    Pectoral Fly
    Set 1: 1 lbs 25
    Set 2: 1 lbs 25

    Rear Fly (Machine)
    Set 1: 1 lbs 25
    Set 2: 1 lbs 25

  17. #17
    Deutsch
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    Workout on Monday, November 2, 2015, 5:00 AM
    Bodyweight: 228 lbs

    Squat
    Set 1: 45 lbs 6
    Set 2: 135 lbs 5
    Set 3: 185 lbs 3
    Set 4: 225 lbs 3
    Set 5: 275 lbs 2
    Set 6: 315 lbs 2
    Set 7: 345 lbs 2
    Set 8: 405 lbs 1
    Set 9: 425 lbs 2
    Set 10: 425 lbs 1
    Notes: 405x1 Raw PR without Wraps

    Front Squat
    Set 1: 135 lbs 5
    Set 2: 135 lbs 5
    Set 3: 135 lbs 5
    Set 4: 135 lbs 5
    Set 5: 135 lbs 5

    Band Pushdown
    Set 1: 1 lbs 50
    Set 2: 1 lbs 50

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