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Thread: WestsideStrong's Log: The Return To Powerlifting

  1. #1
    Wannabebig New Member
    Join Date
    Mar 2015
    Posts
    4

    WestsideStrong's Log: The Return To Powerlifting

    What's up everyone? I've been wanting to sign up and start a log here for a long time but never got around to it until now. I'm currently making a comeback in powerlifting after an eight month "retirement" due to health problems(shitty diet and no conditioning) and having taking up BJJ to lose weight and try something different. However after bouts with ringworm, constant use of antifungal creams and having to sit out for six weeks made me think as to whether this was the right sport for me. As a result I came back to my beloved iron, albeit 45 lbs lighter and having lost strength during those months. I'm following the conjugate method and plan to do a meet at the end of the year. Below are my stats and nay input, criticisms, etc is most welcome.

    Age:25
    Height:5'10''
    Weight"175.2
    Bodyfat:N/A
    Comp Weight:165

    Post Weight Loss #s
    Box Squat(Parallel)325x1
    Bench Press:235x1
    Deadlift(Conv):460x1(Beltless)

    Training Split
    Mon: Max Effort SQ/DL
    Tues: Dynamic Effort Bench Press
    Wed: GPP/Extra Workout
    Thursday: Dynamic Effort SQ/DL
    Friday: Max Effort Bench Press
    Saturday: GPP-Usually hill sprints(weather wise)
    Sunday: Off

    Below is yesterday's session

    ME Squat/Deadlift

    Deficit Sumo Pulls
    135x5x2
    185x3
    225x3
    275x3
    315x1
    365x1
    385x1
    405x1
    435x1(+10 lb PR)
    295x8x1

    45 Degree Back Extension
    65lbsx12x3

    Kettlebell Swings
    40kgx15x3

    Lying Banded Leg Curls
    Monster Minix25x3

    Ab Pulldowns
    80x15x3

    GHR Sit Ups
    BWx20x3

    Wrapped things up with 20 minutes on the inversion chair, stretching and running the monolift for a friend. Productive session
    Last edited by WestsideStrong; 03-03-2015 at 10:53 AM.

  2. #2
    Wannabebig New Member
    Join Date
    Mar 2015
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    4
    March 3, 2015

    Warm Up
    Sled Pulls-90 lbsx5 trips
    Lat Pulldowns-110x20x3
    DB Rows-40x20x2

    Dynamic Effort Bench Press(Wave 1, 55%, 80lb chains)
    Barx5x2
    95x3
    115x3
    130x3x9(Wide, Comp and Close Grip)

    Incline Press
    155x5x3;190x1x1(with slingshot)

    Seated Row w/MultiGrip Bar
    140x12x3(Wide Medium and Narrow Grips)

    DB Rows
    80x15x3

    French Press
    65x15x3

    Panora Pushdowns
    70x15x3

    Landmine Rotations
    45x20x3
    Last edited by WestsideStrong; 03-04-2015 at 09:25 AM.

  3. #3
    Wannabebig New Member
    Join Date
    Mar 2015
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    4
    Yesterday and Today's Training

    March 4 2015

    GPP/Recovery

    Played some pick up basketball full court followed by some 10 odd hill sprints and stretching. Felt great.

    March 5 2015

    Dynamic Effort Squat/Deadlift

    Speed Box Squat With Buffalo Bar(1'' below parallel, 50%, Light Bands)
    Barx5x2
    105x2
    125x2
    145x2
    165x2x10

    Free Squat(Comp Stance)
    195x5
    215x5
    235x5

    Reverse Hypers
    230x20x3

    Banded Leg Curls
    Light+Mini Bandsx25x3

    DB Seated Calves
    80xAMRAPx3(Unilateral)

    Decline Situps w KB
    35x20x3(10 each side)

    Notes: Very good training session and happy with the way things are going. Decided to do free squats as supplemental work after DE and pleased that my comp squat has benefited greatly from box squatting. Other than that, hit my accessory work hard and wrapped things up with 25 minutes on the inversion chair and stretching.
    Last edited by WestsideStrong; 03-05-2015 at 09:16 PM.

  4. #4
    Wannabebig New Member
    Join Date
    Mar 2015
    Posts
    4
    March 6 2015

    Max Effort Bench Press

    Floor Press
    Barx20x2
    95x5
    115x3
    135x3
    155x3
    185x3
    210x1
    225x1
    240x1(+5 lb PR)
    250x1(10 lb PR)
    155x12x1(Drop Set)

    Seated DB OHP
    35x12x3

    Multi Grip Handle Pulldowns
    150x10x3(Wide, Medium and Close)
    170x8x1(Wide)

    Vogelpohl Rows
    70x12x1

    DB Rollbacks
    45x15x3

    Decline DB Flyes
    35x15x2

    Notes: First time in a very long time that I've set two PRs in the same session. My increase in GPP and diet are to be credited here alongside hard work. Hit my accessory work hard and finished strong. No complaints.

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