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Author Topic: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)  (Read 38928 times)

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #15 on: January 20, 2015, 07:34:58 AM »
You're looking nice and lean, congrats.  Nice bi's as well, just in case you're looking to join a gun show.   ;)

Thank you sir! Yeah, I certainly have a nice set of guns, thankfully they aren't scary unless I flex them really hard and can be easily hidden by a mid-sleeve shirt.
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Robert Frederick

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #16 on: January 20, 2015, 11:27:15 AM »
Yeah, you definitely deserve some congratulations. You can't buy results. You only get them from a lot of hard work, patience, drive and discipline. 8)

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #17 on: January 22, 2015, 07:57:13 AM »
Yeah, you definitely deserve some congratulations. You can't buy results. You only get them from a lot of hard work, patience, drive and discipline. 8)

Many thanks for the congratulations, its been an absolutely wonderful journey and I've gained mountains of confidence in all aspects of my life.

Sheiko week 3, day 3 (Wednesday)

Deadlift to knees with 2 sec pause   warmup   10reps   1set   45lbs (bar)
Deadlift to knees with 2 sec pause   warmup   5   1   95
Deadlift to knees with 2 sec pause   50%   3   1   130
Deadlift to knees with 2 sec pause   60%   3   1   155
Deadlift to knees with 2 sec pause   70%   3   1   180
Deadlift to knees with 2 sec pause   75%   2   4   190

Bench press   warmup   10reps   1set   45lbs (bar)
Bench press   50%   5   1   80
Bench press   60%   5   1   95
Bench press   70%   5   1   110
Bench press   70%   8   1   110
Bench press   70%   5   1   110
Bench press   70%   8   1   110
Bench press   70%   5   1   110
Bench press   70%   8   1   110 <------ These^ 5/8 sets KILLED ME. Oh man... halfway through I wanted to be done!

Deadlift off boxes, bar is 5-7cm below knees     60%   4reps    1set     155lbs
Deadlift off boxes, bar is 5-7cm below knees     70%   4   1   180
Deadlift off boxes, bar is 5-7cm below knees  80%   4   4   205

Chest muscles (Dumbbell flys -15lbers)      10reps   5set   
Abs (hanging leg raises/toe to bar)      10reps   3sets   

----

Dinner was taco salad with plenty of fat and protein.
After dinner I finally had my PWO shake w/ 1scoop protein powder, 18g creatine, 1scoop Carb Shock.

For backload I had 500g (when uncooked) sweet potato fries for ~85g carbs, plus a glass of milk for ~11g carbs, AND I stinking ate 4 bites of a wonderful ice cream.. Sam's Choice Coffee & Donuts was lovely! It had rivers of icing through tasty coffee ice cream and chunks of donuts... very very good. Slight cinnamon taste.

Carbs - ..... 105g? 110g?
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Robert Frederick

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #18 on: January 23, 2015, 06:45:24 PM »
That ice cream description is making me hungry. Classic flavor science too.

Primary Flavor - Coffee
Supplemental Flavors - Icing and donuts
Differential Flavor - Cinnamon

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #19 on: January 23, 2015, 07:10:18 PM »
They really did a good job with it, I was mildly surprised as it is Walmart's brand and they are known for cutting corners and really focused on making the most money from as little as they can. There's a neat website called The Ice Cream Informant (www.theicecreaminformant.com/) where a gentleman goes about tasting and reviewing ice creams and so far his recommendations have been spot on with my taste buds.

I do not frequent Walmart, I prefer the little family owned store down the street, but I went there just to pick up this ice cream and I'm certainly glad I did. Its a great combination.

I'm backloading again tonight since I'll be lifting, and it's going to be a little hard to keep my grubby fingers away from that ice cream until tomorrow...
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Daisy May

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #20 on: January 24, 2015, 12:27:11 AM »
Great work!  Strong bench! Amazing numbers!

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #21 on: January 24, 2015, 01:11:05 AM »
Thanks Daisy May! Cute username, I like it. Makes me think of a blonde cowgirl with braids getting ready to try and ride a green broke horse.... "I got this."
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #22 on: January 24, 2015, 06:27:01 AM »
Sheiko week 3, day 5 (Friday)

Board bench press   warmup   10reps   1set     45lbs (bar)
Board bench press   warmup   5    1     65
Board bench press   55%   3   1   85
Board bench press   65%   3   1   100
Board bench press   75%   3   1   115
Board bench press   85%   2   2   130
Board bench press   90%   1   3   140

Squat   warmup   10reps   1set     45lbs
Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   5   5   135  <---- Major DISLIKE >:(

Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   50%   4reps    1set     80lbs  <------------

Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   60%   4   1   95
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   65%   4   4   100 <------- last set of 4


Lat muscles (Lat pulldown @80lbs)      10reps   5sets   
Goodmorning seated (65lbs)      4   4   



Dinner was the normal ~80g carbs from Jasmine rice 1hr after workout ended. Also had PWO shake w/ 18g creatine, Carb Shock, and protein powder. Almost out of Carb Shock, might have 3-4 more shakes worth then I get to start using my leucine again.

Also ate a low carb pizza we made using low carb tortillas (7carbs-3fiber=4net), some low carb tomato sauce, seasoned beef (garlic, onion, salt, pepper, cayenne, oregano and fennel), lightly toasted pepperonis, chopped bacon, sautéed onion, bell pepper, and mushrooms. Topped with some mozzarella cheese and broiled on low for about 3 minutes.

Excellent.

I'm always a bit wary of eating low carb tortillas.... still so much wheat in them to be claiming low carb... feels... off. No matter, it was a backload! Even if it did spike my insulin, I had that cup of jasmine rice prior to it so I doubt it even thought to matter. Yay PWO insulin spikes. Get those carbs into my muscles.  ;D
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Bench Polkov

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #23 on: January 24, 2015, 02:59:38 PM »
Welcome to the forum.

I've just done a bit of reading on Kiefer's stuff myself, I know a few guys who swear by carb-backloading. I'm currently 1 week into a normal keto diet to cut weight from a comp but I might try some of Kiefer's methods in the future.

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #24 on: January 25, 2015, 08:31:14 PM »
Welcome to the forum.

I've just done a bit of reading on Kiefer's stuff myself, I know a few guys who swear by carb-backloading. I'm currently 1 week into a normal keto diet to cut weight from a comp but I might try some of Kiefer's methods in the future.

Thanks!

I think the key to backloading is your muscle mass. Too many people get into carb backloading thinking they can eat like the beasts who pound carbs and have an insane amount of muscle, when they themselves only started lifting last month. This is especially true of women, and women who have husbands/boyfriends that are doing CBL. They see their significant others pounding carbs like no-one's business after a heavy workout and think, "Hey, that looks so much tastier than my chicken breast and brown rice......." So they start lifting (or continue lifting) and try to eat like I ate last night (too much. That's how much I ate last night. Too much.) EVERY night after they toss some iron.

Ladies have less muscle mass then gents. Other men just starting out have less muscle mass then the gentlemen who have frequented the heavy weights for years. If you don't have that much mass, don't think you can eat like them.

Drives me nuts.... "CBL just isn't working for me!" .... "How much are you eating...?" Then I find out they are having carb fests EVERY night.  :-X Girl... you're 100lbs wet. You can't eat like your 200lb beast boy toy.

Anyhow, enough about that. I bet once you try it you'll be pleasantly surprised how much you like it and how it works for your body.



5:00pm-6:30pm - Sheiko week 3, day 6 (Saturday)

Deadlift w/pause 5-7cm above knees   warmup   5reps    1sets    45lbs (bar)
Deadlift w/pause 5-7cm above knees   warmup   5   1   95
Deadlift w/pause 5-7cm above knees   50%   3   1   130
Deadlift w/pause 5-7cm above knees   60%   3   1   155
Deadlift w/pause 5-7cm above knees   70%   3   1   180
Deadlift w/pause 5-7cm above knees   75%   2   4   190

Bench press with middle grip   warmup   10reps    1set     45lbs (bar)
Bench press with middle grip   50%   4   1   80
Bench press with middle grip   60%   4   1   95
Bench press with middle grip   65%   4   4   100

Deadlift w/ chains (bands)   50%   3reps    1set     130lbs
Deadlift w/ chains (bands)   60%   3   1   155
Deadlift w/ chains (bands)   70%   3   1   180
Deadlift w/ chains (bands)   75%   2   4   190

Triceps [Standing Overhead Dumbell Triceps Extension (20lbs)]      12reps   5sets   
Reverse hyperextension (w/10lb weight in feet)      8reps    4sets   



Noms:
7:30pm - I had PWO shake w/ 17g creatine, 1scoop Carb Shock, 1 scoop protein powder. Also had a handful of mini vanilla wafers... <3
8:15pm - 3 fluffy sweet potato pancakes (gluten free.... simply due to the fact that I still have some gluten free mix) with light spread of karo syrup (1-2tbsp)
10:00pm - Serving of Coffee & Donuts ice cream and a serving of Peanut Butter Pie ice cream. Both my favorites.
Also snacked on some more vanilla wafer... I haven't had those in YEARS! My mom's favorite cookie.

Carbs? Too many. Water? Not enough. Mood? Quite happy ^.^
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #25 on: January 27, 2015, 05:11:13 AM »


(I need to be keeping better track of my nutrition, so I'm going to be logging that too.. or trying to at least.)

Wakeup - Coffee, 4mg nic, T3 & D3 (vitamins).
11am - 2 bacon, 2 egg omelet, pizza topping leftovers (ground meat & pepperonis w/ cheese)



4:50pm - 6:15pm - Sheiko week 4, day 1 (Monday)

Front squat   warmup   5reps    1set     45lbs
Front squat   40%   3   1   70
Front squat   45%   3   1   75
Front squat   50%   3   2   85
Front squat   55%   3   3   95

Bench press   warmup   5reps    1set     45lbs (bar)
Bench press   warmup   5    1   65
Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   3   2   125
Bench press   85%   2   3   130
Bench press   80%   4   2   125

Squat   50%   3reps    1set     85lbs
Squat   60%   3   1   100
Squat   70%   3   1   120
Squat   80%   3   4   135

Dip (bodyweight)      10   5   

Lat muscles (Lat pulldown w/ 80lbs)      10   5   

Hyperextension (w/ 10lb weight)      8   4   



7:15pm - PWO shake, 17g creatine, carb shock. Few little dark chocolate chips while making pancakes.
7:30pm - ~80g carbs from pumpkin pancakes (1/4th cup canned pumpkin in gluten free pancake mix) lightly covered in butter. AMAZING. I love Jasmine rice but MAN I missed pancakes.

Will be eating some pork cracklings and cheese dip later tonight, maybe even a hamburger patty.
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Robert Frederick

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #26 on: January 27, 2015, 02:44:02 PM »
I'm getting some food cravings in here. You made it through that workout in only an hour too. That was fast.

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #27 on: January 27, 2015, 07:56:46 PM »
I'm getting some food cravings in here. You made it through that workout in only an hour too. That was fast.

More like an hour and a half, but yes, I noticed I had plenty of steam during the front squats. They are surprising me with how easy they are becoming (well, not EASY, just easier,) when they were typically my worse lift... so I just.. stopped doing them.... for like 6 months... lol. Same with lunges, "I hate these... why am I doing them?" Now that I'm running this layout for meet prep and forced to do them, they really aren't that terrible! The regular squats still feel really heavy once I get to 120lbs and up, but I'm crossing my fingers they will get better with time as well.

Also, I'm still a bit new with adequate rest times between sets. Until this program I was always go, go, go, even when shooting for PRs. I recorded it once for the athlete.io forum when I was working on getting a 140lb bench PR and I jumped straight from 135lbs (1rep) to adding weight and jumping straight into a 140lb bench (didn't make it). They pressured me to slow down and BREATH between sets, especially when shooting for higher weights. Shortly after that recommendation (within a month) I got 140lbs, 145lbs, and a 150lb bench. Wild what resting adequately will do for your lifts 'eh?

So coming from that "Go, go, go" mentality I sometimes find myself forgetting to take enough time between the lower weight sets, and especially the accessory exercises.

Not to mention... I can't workout before 5pm mon-thur due to an amazing amount of people at the gym, and I can't go too terribly long past 6 because I try to be home to make dinner for the handsome husband. You know, what everyone has to deal with, juggling personal life with lifting.  :D I figure if I can take time and breath with my main lifts, I can go a little faster on the accessories.

QUESTION: I would like to do more pullups/chinups in the program, but the only place they really fit is with the lat. exercise accessory work. When fresh I can get 15 controlled pullups pretty easily, then I can do about 8, then 6, then a bunch of 5's. There is no way on earth I can do 10reps for 5 sets after benching like written in the accessory exercises for lats. So I do lat pulldowns.

Can I start with pullups and do as many reps as I can (no more than the reps required for the lat accessory) before switching to the lat pulldowns? Or should the lat exercise all be one thing?

Thank you!
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Robert Frederick

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #28 on: January 28, 2015, 09:45:52 AM »
You can switch from pull ups to pull downs. Bodybuilders do all kinds of random stuff and as long as they eat well things work out. Have you tried 5x10? Your reps fall off precipitously because you probably exhaust yourself on the first set of 15. Holding back and stopping at 10 should allow you to get a few more higher rep sets in. You can extend that concept of lowering the reps per set even further. Sometimes I'll even do 20 sets of 5 (if I have nothing better to do). There's no way I'd be able to do 10x10 though.

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #29 on: January 29, 2015, 04:37:28 AM »
You can switch from pull ups to pull downs. Bodybuilders do all kinds of random stuff and as long as they eat well things work out. Have you tried 5x10? Your reps fall off precipitously because you probably exhaust yourself on the first set of 15. Holding back and stopping at 10 should allow you to get a few more higher rep sets in. You can extend that concept of lowering the reps per set even further. Sometimes I'll even do 20 sets of 5 (if I have nothing better to do). There's no way I'd be able to do 10x10 though.

I haven't tried it, no, but after doing the main lifts I'm pretty sure I can only pop out 7-8 reps before my arms go jelly. However, I haven't tried and I will definitely be giving pullups another shot once lats come around again. (Exactly a week from now.)

Thank you! We'll just see what happens. :)



6:30am - Coffee and D3
7:30am - Chai and pumpkin tea w/ heavy whipping cream, 4mg nic.
10:00am - Another 2-egg omelet with chopped bacon (3) and cheese inside. (Definitely on an omelet kick...)
2:00pm - Some pork cracklings dipped in cheese sauce/chicken broth/salsa mixture.

This workout was a doozy. 2 hours in the gym! That's the most time I've ever spent there before!

4:50pm - 6:45pm - Sheiko week 4, day 3 (Wednesday)

Warmup for DL (10 reps w/ bar)
Warmup for DL (5 reps w/ 95lbs)
Deficit deadlift 50%, 3reps 1set 130lbs
Deficit deadlift 60% 3reps 1set 155lbs
Deficit deadlift 70% 2reps 4sets 180lbs

Warmup for BP (10 reps w/ bar)
Warmup for BP (5 reps w/ 65lbs)
Board bench press 60% 3reps 1set 95lbs
Board bench press 70% 3reps 1set 110lbs
Board bench press 80% 3reps 1set 125lbs
Board bench press 85% 3reps 1set 130lbs
Board bench press 90% 2reps 2sets 140lbs
Board bench press 95% 1rep 2sets 145lbs <--- I failed on one of them to get the bar completely off the rack, so I re-racked it and rested a bit more. Got it the second time.

Deadlift off boxes, 5-7cm below knees 60% 3reps 1set 155lbs
Deadlift off boxes, 5-7cm below knees 70% 3reps 1set 180lbs
Deadlift off boxes, 5-7cm below knees 80% 3reps 2sets 205lbs
Deadlift off boxes, 5-7cm below knees 90% 2reps 2sets 230lbs <---- I really really wanted to record these but my phone chose this moment to die on me. =\
Deadlift off boxes, 5-7cm below knees 95% 1reps 2sets 240lbs

Chest muscles (dumbbell flys 15lbers) 10reps 5sets
French press (dumbbell 20lbers) 10reps 5sets



7:45pm - PWO shake w/ 1 scoop protein, 20g creatine, 1 scoop Carb Shock
8:00pm - More pumpkin pancakes. :] ~80g carbs worth again.
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185