{Powerlifting}Pete's quest for bone crushing strength and power

Fistyouforfree

Orange Belt
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Current Max:

Deadlift-445
Bench Press-260
Squat[low bar]-330
Standing overhead press-180
 
My current goals are[drumroll]...

Deadlift-500
Squat-450
Bench-350
Standing Press-250

I have 5 months to do it before my work schedule gets too crazy to train more than once a week. I know its a push drug free and not likely. But I am going to give it my all.
 
DAY 1
30years old 6 ft 195lbs
First day back from being sick off and on for over a month. First work out in a week and a half. Have lost a bit of weight and strength. Feeling like shit but got to start some were. Figured I would start with an easier work out and see were I am at. I start every work out with 15 minutes or so of light cardio on stationary bike and delt warm up.

Bench Press

135-8
185-5
205-5
205-5
Lost a bit of strength on these. Was doing 225 for 5 easy. 205 for 5 was a struggle.

Push Press

135-5
155-5
165-5
185-5
Felt good, but weaker.

Squat

135-8
225-5
275-3
Felt like shit. I will need to work on this. Not ok.

Pull ups[Neutral grip]

BW-10
+25-5
+25-5
BW-6

I was completly gassed by the end. Better luck next time I guess.
Tomorrow will be deadlifts.
 
Felt better today but still playing safe.

Deadlifts

5-225
5-275
3-325
3-375
1-395
1-415PR

Kind of blown away by this. After being sick for so long I thought for sure my deadlift would suffer. 415 went up relativly easy. Maybe my CNS was fried from to much deadlifting before and it needed a break. Something to be said for backing off every now and again.

Strict Pendlay Rows

8-135
5-185
Was not liking my form so backed off and worked on it.
5-145
5-155
5-155

Dumbbell snatch

5-60 each arm
5-75 each arm
Good work out. I am going to up the volume tomorrow and get back in my ussual routine.
 
Plans to compete?

I would not rule it out...Ill see were I am at in about a year...If I can get my squat to 450 and dead to 500 I will consider it...sounds like good clean fun to me...if I can find a drug free compitetion near me I will look in to it
 
Felt good today for the first time in a while.

Power Cleans
8-95
8-115
6-135
5-155
3-185
Still working on my technique, seems to be coming along alright.

Squats
185-8
225-8
275-4
295-1
Was having trouble on this today once again. Some knee pain and just overall weak.I will be making my squats a priority from here on out. With some variation most workouts.
Dynamic Rows
135-8
185-6
185-5
185-5
Trying to dial my form in right and take the momentum out of the movement. Unfortunately that drops the weight down a bit.
Glute-Ham Raises
3 sets 8-12reps-BW

Felt good other than the squats. Cant wait to get back in there. Feel free to criticize or comment. Thats one of the reasons Im doing this.
 
Just focused on abdominals today and finished up with some calf raises. I feel my abs may be lagging behind a little, so I am going to start dedicating an entire workout a week to abs.

Im all over the gym with this workout, anaerobic if you will, with out neglecting heavy resistance. I didnt bother recording it.

Tomorrow will be squats.
 
Nice deadlift PR...those unexpected PRs are the best ones
 
Nice deadlift PR...those unexpected PRs are the best ones

Thank you

Its kind of funny. Seems like every time I do hit a PR I really didnt go in aiming for it. Kind of just happens. Feeling strong and figure what the heck at the last moment and add the extra wieght and it goes up.
 
Squat
185-5
225-5
255-5
275-5
255-5
255-5
255-5

Romanian Dead Lifts
5-225
5-275
5-275
5-275

Pull Ups
10-BW
8-BW
7-BW
6-BW

Good work out. Really sore from the past three days of lifting. I might take today off..I dont know.
 
3-25-09
Dead Lift
135-5
225-3
315-5-5
Standing Overhead Press
135-5
145-5
155-5-5
Squats
135-5
225-5-5
Pull Ups
Bw-8,7,6,5

3-27-09
Ab and Calf training.
Recently purchased the spud ab pull down straps. Works great for standing ab work.

3-28-09

Bench Press
135-5
185-5
195-5-5
Squats
135-5
185-5
225-5
255-5
275-5
Bent Over Rows
95-5
135-5
155-5
185-5
205-5

3-29-09
Pulled my quad yesterday. Taking it easy today with some oly work.
Hang Power Cleans
5-95
3-135
4-185
One Arm Dumbbell Snatch
2-70-2
3-90 -2
2-95-2
2-100-2
Power Shrugs
8-225
8-315

3-31-09

Bench Press
5-135
5-155
5-185
5-205
5-225
Bent Over Rows
5-135
5-185
5-185
5-195
5-195
Dumbbell Seated Press
70s-5
80s-5-2
Push Press
135-5-2
165-5
185-5

4-3-09

Dead Lift
135-5
225-3
335-5-5
Bent Over Rows
135-5
205-5-5

4-4-09

Bench Press
135-5
185-3
215-5-5
Standing Over Head Press
135-5
165-5-5
Calf Raises 4 sets

4-5-09

Power Clean
115-5
135-5
155-3
185-3
195-1
One Arm Dumbbell Snatch
80-5-2
90-5-2
95-3-2
Standing Ab Pull Downs 4 sets

4-6-09

Bench Press
135-5
165-5
195-5
215-5
235-5
Squats
135-5
225-3
275-5-5
Bent Over Rows
135-5
210-5-5
Face Pulls 3 sets

4-8-09

Dead Lift
135-5
225-3
315-2
365-1
405-1
425-1PR
365-3-2
Squats
245-5-5
 
I stopped posting for a while. But after looking through the logs here on gay dog, I thought I should post mine...in case some one wants to know how a real man does it.

WARNING: THIS KIND OF TRAINING IS FOR SUPER STUDS ONLY. DONT TRY TO COPY IT!






YOU WILL SERIOUSLY HURT YOURSELF AND YOUR FRAGILE EGO IF YOU DO.
 
I cant squat for a while due to sharp pains coming from both knees. I have had issues in the past with them, just not for a while until now. I am currently taking Flameout by Biotest which works for every day pain very well. But I figure I should look in to a joint supp of some sort. I would appreciate any feed back on what joint supps work.
Not being able to squat blows.

Bench Press
135-5
185-3
225-5
225-5
225-5
225-4
225-4
Should of done 220.

Seated Military Press
135-5
165-3
185-3
205-2
185-4
First time doing these seated in a while. Felt weird as I am used to doing them standing.

Pull Ups
Bw+35-5-5sets

Standing Ab Pull Downs{Spud Ab Straps work great}
100-8-4

Did I mention not being able to squat blows.
 
You may want to look at Devil's log for joint supplements or just ask him.

Post a video of your squat.
 
You may want to look at Devil's log for joint supplements or just ask him.

Post a video of your squat.

Thank you. I did...look at his log. I did a bunch of research on my own as well. I got some glucosamine chondroitin and cissus? on order. That along with the Flame out I am already taking should help I hope.

I have never had problems with squatting giving me pain in the knees before. My work is very physically intensive and have had knee issues in the past with both knees. I had surgery on one four years ago. It is the worse out of the two.

I am going to focus on mobility work and warming up more effectively. Cant hurt. I view my self as pretty mobile. But there is always room for improvement.

My squatting form is pretty good to me. I follow Starting Strength to the letter. Ass to grass.{I have one bulbous ass to prove it}. I suppose you have a good point though. Wouldnt hurt to video it. Maybe my form does need some tuning.
 
Another option is to buy 2 meter knee wraps to help support your knee joint.

BigJohn is using knee wraps and he is going to have knee surgery soon. You might want to ask him a question about them.
 
Another option is to buy 2 meter knee wraps to help support your knee joint.

BigJohn is using knee wraps and he is going to have knee surgery soon. You might want to ask him a question about them.

I appreciate the suggestions. I will look into that.
 
Starting Wendler 5/3/1

Dead Lift
185-5
225-5
255-5 Should of done 3. Oops
275-5
320-5
360-5
T-Bar Rows
90-5
135-5
145-5
180-3
135-8

Power Upright Rows{I do these with a 100lb plate. From the ground to hands over head}
100-8-3

I heard so many good things about the program, I thought I would give it a shot. My training was getting kind of stale. Im excited about doing this program. I broke down and bought the E-book. I am glad I did. Very well written and easy to understand.

My goal is for a 500lb dead lift by August. Hopefully my knees wont hold me back. I will be doing a lot of foam roller work, stretching and extensive warm up to keep it as safe as possible. I also bought knee wraps as Enright had suggested to me, along with joint supplements. Im not going to be stopped by this. I will reach my goal.

The foam rolling before today's training helped. I didn't have any significant knee pain...enough to stop me any way. I don't want to have to have another knee surgery if I can help it.
 
5/3/1 Day 2

Standing Military Press
65-5
85-5
100-3
130-5
145-7
Dumbbell Press
70s-5
85s-4
80s-5
80s-5
Dumbbell Snatches{All sets done on each side}
70-5
80-5
80-5
85-4

I like the number of warm up sets. I really can dial in my form for the work sets. I think one arm snatches are my new favorite exercise. I get the weirdest looks when I do them.
 
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