Page 1 of 4 123 ... LastLast
Results 1 to 25 of 82

Thread: North of Endor

  1. #1
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81

    North of Endor

    Hey all,

    So, decided it was time to start keeping a more visible training log, as I try to take my lifting to the next level. I started off 7 years ago, training for h.s. football. Wound up making it to the CIS (canadian university football), however dozens of shoulder dislocations & separations and 8 diagnosed concussions over my highschool, summer league and college career wound up getting me an indefinite medical suspension, ending my career.

    After a little over 18 months in powerlifting, ive amassed 12 CPF National records and 3 AWPC world junior records, and a best total of 886kgs, with a 341kg squat, 272.5kg bench press and a 272.5kg deadlift in the 125kg class at age 20.

    This past summer, I decided to spend some time dropping weight, going from 295lbs (yes, im a dirty cheater and cut 20lbs to make weight) down to 265. I'm starting a Block Periodization program leading into next year's Nationals with the goal of pushing my total into the 2100's.

    Tomorrow will be Week one of my first Accumulation phase. Today, I just did 2 rounds of Tabatas.

    First:
    jumping jacks/ stepups

    2min rest

    second
    crunches/ mountain climbers/ jumping jacks/ stepups

  2. #2
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    Week 1 Bench Accumulation
    Sept 20

    Messed around with a couple shirts beforehand (dropping 30 lbs changed my leverages more than i had expected, so finding some new gear has become important. so far, nothing's really working)

    3 Board (based off of 75-80% of raw full range max)
    120kgs x 5
    140kg x 5
    140kg x 5

    JM Press (2-3 mins between sets)
    70kg x 15,15,7

    Band Pullaparts (15-20 seconds rest between)
    Light band x 15,13,5

    Band Pressdowns (15-30 seconds rest between)
    Average x 17, 10, Light x 17
    Last edited by thewookie; 09-20-2010 at 09:45 PM.

  3. #3
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    Sept 22
    Accumulation Deadlift

    Conventional Deadlift
    (70% based off an estimated max of 475lbs)
    155lbsx5
    245lbsx5
    335lbsx5
    335lbsx5
    335lbsx5
    These were all done beltless and chalkless (i hate commercial gyms!. 475 was a very conservative estimate of my conventional max, and these all felt way too light to have been right. I only ever pull sumo in meets, and havent pulled conventional in over a year. I wanted to add these back in because I know it is my weakest lift and I figure that strengthening my conv. pull will help my sumo in the long run.

    Dimel Deads
    155lbsx20
    155lbsx20

    Shrugs
    135x10
    225x10
    315x10
    405x8

    Quasi-GHR (done on a 45 back raise... make due with what I have...)
    3x15
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  4. #4
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    I like the name of your journal - lol
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  5. #5
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    haha thanks man. I got the nickname after one of my training partners, who is a little person, asked me to chalk his back and one of the guys yelled out "come on Wookie! Chalk the Ewok!" so i just kinda ran with it :P
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  6. #6
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    Too funny...Wish you luck on your current routine. Lots of guys doing blocks lately.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  7. #7
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    Thanks Man
    Sept 23
    Accumulation Squat

    Briefs & Belt
    285x5
    375x3
    465x3
    555x5 (70% of full gear max)
    555x5
    555x5
    These all felt pretty good, and got more and more stable as I went. Key was treating each rep as a single, letting my air out and reseting between each rep, instead of trying to do all 5 on one breath. Tweaked something in my Right shoulder for a change, its been the left one thats been bugging me

    Sumo Pulls
    155x5
    245x5
    385x3 (stumbled. Coach made me stop there. He knew my shoulder was bugging me, and my knees had been making weird noises all night so he wanted me to stop before i did something stupid and got hurt. Knowing me, he's right... i'm kinda pigheaded that way)

    Banded Abs 50 reps, split into 3 or 4 sets
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  8. #8
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    Sept 27
    Accumulation Bench

    Bench
    Warmed up to 120kg
    3 Board
    140kgx3
    140kgx3
    150kgx3
    150kgx3
    150kgx3

    Band Pull Aparts
    Light Bandx10x3

    Floor Press
    145x10
    145+2chains/sidex10
    195+2chains/sidex5
    195+4chains/sidex5

    Chains were each about 4.5' Long, no idea on weight but it added up quickly at the top

    Band Pressdowns
    Light Bandx20x3
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  9. #9
    Become Unbreakable Mark!'s Avatar
    Join Date
    Mar 2007
    Location
    Dallas Area, TX
    Posts
    3,628
    Strong stuff in here man, good lifting.
    "Light Weight"

    260's by May

  10. #10
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    Thanks man. Just checked out your log as well. Congrats on the weightloss, seems like its going real well!
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  11. #11
    Become Unbreakable Mark!'s Avatar
    Join Date
    Mar 2007
    Location
    Dallas Area, TX
    Posts
    3,628
    Yessir, it's going well. I can't weight to switch gears and get back to carb cycling.
    "Light Weight"

    260's by May

  12. #12
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    Sep 29
    Accumulation Upper

    Decided to flip my upper body and deadlift days, since l found my back and trap tightness the day after really effected my squats.
    Bodyweight today was down to 263. Grand total of 32lbs lost since May

    Bench (weight in Lbs)
    135x10
    185x5
    225x3
    255x3
    255x3
    255x3
    275x3

    Military
    barx10
    95x10
    105x6
    115x6
    135x6

    Front/Side raises
    35x8x2

    Dips
    10/8/8

    Wide Neutral Grip Pulldowns
    5 sets, cant remember weights right now

    Disappointed w/ today, especially the bench and military numbers.
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  13. #13
    Garage Lifter
    Join Date
    Dec 2009
    Location
    Webster Groves, MO
    Posts
    5,993
    32lbs is excellent progress on your weight, looks like you've exceeded your goal of 265.

    I read about bench being different with the weight loss but how about your deadlifts and squats?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  14. #14
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    yeah, for the first time since 10th grade, making the 242's seems like a definite possibility. May have to update my goals, and take a shot at it at Nationals.

    Bench has definitely been the lift effected the most by dropping weight. I did a 785 full gear squat a couple weeks before I started this log, when my weight was in the high 260's, which is above my meet pr of 751 @ 275 (Granted, I cut to 275 from 295 and didn't manage to re-hydrate back up in time. 817 was my best squat during the training cycle leading into that meet). So lets call it a 30 lbs difference from my best. Deadlift seems to be slightly higher than at my highest weight, though i credit that mostly to the yoke bar work i did for a month when I couldn't bench because of my shoulder instead of changed leverages.
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  15. #15
    Become Unbreakable Mark!'s Avatar
    Join Date
    Mar 2007
    Location
    Dallas Area, TX
    Posts
    3,628
    Huge lifts man. Good look cutting down to 242's. That'd be sweet to get down to 242's by Nationals.
    "Light Weight"

    260's by May

  16. #16
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    Thanks Guys

    Sept 30
    Accumulation Squat
    Briefs
    285x3
    375x3
    465x3
    555x3
    575x3
    Added pathetically loose knee wraps (I'm a lil bitch, and tight wraps kill my knees)
    600x3
    600x3
    600x3

    Briefs are fitting looser even compared to last week, probably gonna need to get them done after the next accumulation phase. Right now, its letting me do a bit more work during the lift, which can't be a bad thing.

    SSB Chain Suspended Goodmornings
    top of pad at crotch level
    Worked up to 3 plates for a single. Set the bar WAY too low to get in position

    Weighted Abs
    5x10
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  17. #17
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    training looking solid, I think i remember seeing you lfit at nationals/pro-am. what meet are you planning on doing next?
    960/530/749 @ 242
    903/524/738 @ 220

  18. #18
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    Yeah, I was the one at nationals that bailed on an 817 squat :P You competed on the saturday IIRC?

    I'm holding on until next years Nationals. Figure it will give me enough time to get set at a new bodyweight and figure out any leverage changes that come along with it.

    Oct 1
    Accumulation Deadlift

    Beltless Conv. Pulls
    135lbsx5
    225lbsx5
    315lbsx5
    WorkSets
    365lbsx3
    365lbsx3
    385lbsx3
    385lbsx3
    405lbsx3
    Fairly happy with how these went. The last rep was tough, but there were still probably 2-3 left in the tank

    Legpress
    did the first few with a 3 second pause in the bottom to work on getting more leg drive during the deadlift
    2platesx3
    4platesx3
    6platesx3
    8platesx10
    10platesx7

    Leg Curls
    155x10x3

    Had to run to get to class.
    Last edited by thewookie; 10-01-2010 at 04:15 PM.
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  19. #19
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    Yeah I was on saturday. It does take some time getting used to a new bodyweight, since nationals ive gone from 250 to 210 and ive had to modify my technique in the squat. Numbers are still the same at least. Seems like with less bodyweight I want to lean over in the hole a little more.
    960/530/749 @ 242
    903/524/738 @ 220

  20. #20
    Garage Lifter
    Join Date
    Dec 2009
    Location
    Webster Groves, MO
    Posts
    5,993
    Wilk's is improving then
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  21. #21
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    haha, thats true. and with how freakishly strong Joanick from MBB is, I'm gonna need all the help I can get with my co-efficient if i wanna take him :P

    Oct 4
    Acc Bench
    Decided to try the ACE out today, see if i could get a better groove in it

    145lbsx10
    235lbsx5
    285x3
    285x2
    Shirt on, added 3brd
    375x2
    415x2
    465x2
    415x2
    415x2
    415x2

    Last 3 sets were done with about a min rest in between, just trying to get them over with :P
    With the exception of the 465 all of them flew up like an empty bar when I was in the right groove, and still weren't particularly difficult when I was off a bit. Gonna need to figure out an optimal groove for the new lighter bodyweight, but all in all it was a very productive session.

    JM Press
    70kgx10
    90kgx8
    90kgx10

    Band Pressdowns
    Green x15 x2

    Will likely be off until Thursday because of a really packed work/school schedule this week. Ill be making up for my acc deadlift day on saturday this week. Next week is deload week, and with it being Thanksgiving and fall Reading Week up here in the Great White North, I'll probably take the week off, just doing some gpp to keep moving in between writing essay proposals and studying for a midterm.
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  22. #22
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    Oct 7
    Acc Squat
    Due to time constraints, was only able to get main lift in today. Gonna make up the assistance work on Saturday when I deadlift

    Squat
    235x5
    325x2
    415x2
    worksets
    505x2
    505x2
    555x2
    555x2
    610x2
    610x2

    Moved easy despite briefs being even looser than last week
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  23. #23
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    Oct 18
    Transmutation Bench

    Didn't do a whole hell of alot tonight. I pulled my right trap throwing up yesterday (24hr stomach bug) and the shirt is now WAY too big to make work. played around with a couple different things. Nothing really worth talking about.
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

  24. #24
    Token Canadian Cricket_Fire's Avatar
    Join Date
    Jun 2005
    Location
    Sarnia Ontario
    Posts
    2,073
    lol christ didn't even notice you had a journal here Chris. Good stuff bro
    I'm weak now, but not for long

  25. #25
    Anvil Power thewookie's Avatar
    Join Date
    Sep 2010
    Location
    Toronto, Ontario
    Posts
    81
    Thanks Keenan

    Oct 21 Transmutation Squat
    Suit, straps up, briefs & wraps
    Worked up to 645x1

    Houston... we have a problem...
    So now my gear is too large (or I'm to small), requiring a total rebuild if i intend on going to the 242's. My gear fit very well in the 275-280 zone. Minimum, it will cost about $500 (which I definitely don't have, nor really will have in the immediate future) to rebuild my squat suit and briefs and order what i need (bench shirt)... Or I can stop this dieting crap and go back up to the weight where my available gear works...

    Sumo Pulls
    3 singles at 515

    Band abs and Goodmornings
    4x10 each
    Last edited by thewookie; 10-21-2010 at 09:29 PM.
    "Yes... gear and steroids are the only reason you're not the strongest man alive. Everyone better than you is cheating. Now go to sleep, and the big scary, drug-loving gear whores won't be able to hurt you any more..."
    Wookie's North of Endor Log:
    http://www.wannabebig.com/forums/sho...dor&highlight=
    http://www.youtube.com/user/chrisbea...L?feature=mhum

Similar Threads

  1. Anyone in North Eastern PA
    By Morgan McPherson in forum Powerlifting and Strength Training
    Replies: 1
    Last Post: 09-11-2010, 11:30 AM
  2. North Korea
    By The_Blackstar in forum General Chat
    Replies: 41
    Last Post: 10-06-2003, 10:08 PM
  3. North Korea
    By Yaz "Zay!" in forum General Chat
    Replies: 16
    Last Post: 04-29-2003, 05:45 PM
  4. North Carolina
    By JustinASU in forum General Chat
    Replies: 6
    Last Post: 04-02-2003, 11:30 AM
  5. North Korea
    By Sledgehammer in forum General Chat
    Replies: 3
    Last Post: 02-28-2003, 10:55 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •