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Thread: Small guy's road to powerlifting

  1. #1
    Senior Member K-R-M's Avatar
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    Small guy's road to powerlifting

    Name: Karim
    Height: 5'10"
    Current weight:: 165lbs
    Previous sports: NONE.



    My background in sports is almost non-existent. I injured my back badly two years ago and had to miss a semester of school. I honestly thought I was never going to be able to live pain free but deadlifts took care of that hehe.

    I recently joined a powerlifting gym and was scheduled to compete at the end of september. But unless a disaster happens, I'll be in Prague for 5 months from September 9th to February 2nd. So my first meet will be organized by my gym owner in late February.

    I don't know my current 1RMs as I don't strain myself yet to that point, I try to lift submaximal weights. I hope to do 400/300/450 in the short to medium term. My goal is a 400lbs deadlift, 360lbs squat and 250lbs bench for the meet (raw).

    I'm doing 5-3-1 right now. I just planned a 6 week cycle for hypertrophy and to add more strength to my chest. I also need more speed at the bottom on the bench, so I added speed work on press day and a ridiculous amount of lat work throughout the week. I have long arms, wide shoulders, wide hips and obliques with short legs, so I try to take advantage of that.


    Here's today's training:

    Back Squat
    warm ups (5 sets of 5 with barbell)
    5 x 95
    5 x 135
    5 x 185
    5 x 230
    3 x 260
    BELT ON
    10 x 290

    Back Squats for volume WITH BELT
    15 x 225
    10 x 225
    10 x 225

    Strict good mornings, close stance, until back is slightly rounded (light weight);
    10 x 95
    10 x 135
    11 x 135
    11 x 135
    11 x 135

    Ab situps on bench press with 45lbs bar, half ROM (way hard):
    10
    8
    8
    5
    Supersetted with barbell curls (light)

    Wood choppers on knees, with cable stack
    10 x 4th pin
    10

    Supersetted with straight leg pulls (for glutes)
    10 x 6th pin
    10

    I'm thinking of going wide on the GMs next time for more hip mouvement.
    Last edited by K-R-M; 08-01-2011 at 10:40 PM.

  2. #2
    Senior Member K-R-M's Avatar
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    I was looking at my log when I started... here were my numbers:

    Bench
    75 x 8

    Squat (1/4 squats actually)
    95 x 8

    Deadlift
    95 x 5


    Wow...
    Last edited by K-R-M; 07-25-2010 at 08:25 PM.

  3. #3
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    Welcome!

  4. #4
    Senior Member K-R-M's Avatar
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    Thanks for the welcome chad.


    Today was bench day. Reps had steadily been going down the last 3 weeks. But at some point, I had done 14 days straight with some sort of physical activity lasting at least 30 minutes. Took it easy and just stuck with what's worked the best yet, that's 4 days a week. This is how it went:

    Bench Press (5-3-1 week) + pull ups

    warm up 5 sets of 45lbs + 4 sets of 5, and 1 set of 8 Pull ups
    5 x 95
    5 x 115
    5 x 135
    5 x 150
    3 x 170
    10 x 190

    Stoked about that last set as it felt really light. So I went ahead and did a few singles

    1 x 205
    1 x 215
    1x 225

    Last rep was really easy, went up as hell, surprised my spotter lol. I think I was good for 240lbs today.

    Incline bench + pull ups
    warm up + 8
    10 x 135 + 7
    10 x 135 + 10
    6 x 135 + 5 (went light on the pull ups)

    DB rows:

    9 x 100lbs (felt terrible, probably all the pull ups)
    10 x 100
    10 x 100

    Grip was shot before I even started. Had to drop the DBs a few times.

    Dips:

    17 x BW
    10 x BW
    9 x BW
    7 x BW

    Ab pulldowns + triceps pushdowns on lat machine
    3 sets of abs, 2 sets of pushdowns, 9 reps and 8 reps at a light 60lbs.

  5. #5
    Senior Member K-R-M's Avatar
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    Changed to a pure Boring but Big template. I don't always follow the deload protocols, but I'm overseas on an exchange and things are completely different.
    Last edited by K-R-M; 08-01-2011 at 10:40 PM.

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