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Author Topic: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)  (Read 40153 times)

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #30 on: February 02, 2015, 08:26:33 PM »
Been slacking on logging... Welp, here's Friday's workout.

 Sheiko week 4, day 5 (Friday)

Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   5   4   125

Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   5   4   135

Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   50%   3   1   80
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   60%   3   1   95
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   70%   3   1   110
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   75%   2   4   115 <--
The video is the last set of benching. The band provides 15 - 45 lb. of resistance, not sure how much resistance I'm using though with the bands.

Delts       10   5   
Abs (turkish getups?)      10   4   
« Last Edit: February 02, 2015, 08:45:31 PM by Spatz »
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 #31 on: February 02, 2015, 08:26:42 PM »
 Sheiko week 4, day 6 (Saturday)

Deadlift w/pause 5-7cm below knees   warmup   10   1   45lbs (bar)
Deadlift w/pause 5-7cm below knees   warmup   5   1   95
Deadlift w/pause 5-7cm below knees   50%   3   1   130
Deadlift w/pause 5-7cm below knees   60%   3   1   155
Deadlift w/pause 5-7cm below knees   70%   3   1   180
Deadlift w/pause 5-7cm below knees   75%   2   2   190
Deadlift w/pause 5-7cm below knees   80%   1   3   205

Bench press    warmup   10   1   45lb (bar)
Bench press    50%   6   1   80
Bench press    60%   6   1   95
Bench press    65%   6   4   100

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

Leg press (split squats)      8   6   

Reverse hyperextension (w/10lb weight in feet)      8   4   

Then drove 3 hours to my Mother's house and had homemade fried chicken, mashed potatoes, (they had salad and broccoli as well... but I wasn't interested... :P) and for dessert I made the Gooey Brown Butter Blondies with Pecans from Bon Appétit (http://www.bonappetit.com/recipe/gooey-brown-butter-blondies-with-pecans) and they were WONDERFUL. Definitely a good recipe, a bit rich by themselves but super tasty paired with some vanilla ice cream.
« Last Edit: February 02, 2015, 08:33:00 PM by Spatz »
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 #32 on: February 02, 2015, 08:47:06 PM »
Added video of benching with bands (the band provides 15 - 45 lb. of resistance according to the package) to Friday's workout.
I turn s into s, what's your superpower?

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

DRY

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #33 on: February 02, 2015, 09:18:29 PM »
Homemade fried chicken is the straightest path to gains for sure

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #34 on: February 03, 2015, 12:56:56 AM »
Homemade fried chicken is the straightest path to gains for sure

No kidding! I'm sure my muscles just soaked it up! "Fried chicken? My favorite! Nomnomnom."



1:50-3:15 - Sheiko 4day prep (2), week 1, day 1 (Monday)

Bench press   warmup   10   1   45lbs (bar)
Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   5   4   125
(These were easy peasy lemon squeezy, and I probably went too fast through them... whoops.)

Squat   warmup   5   1   45lbs (bar)
Squat   50%   5   1   85
Squat   60%   5   1   100
Squat   70%   5   1   120
Squat   70%   8   1   120
Squat   70%   5   1   120
Squat   70%   8   1   120
Squat   70%   5   1   120
Squat   70%   8   1   120

Bench press w/board   60%   3   1   95
Bench press w/board   70%   3   1   110
Bench press w/board   80%   3   2   125
Bench press w/board   85%   2   3   130
(Also quite easy, but I tried to take more time with them.)

Chest Muscles (Dumbbell flys, 15lbers)      10   5   
Abs (Hanging leg raises/toe-to-bar)      8   3   



So, I'm on squats, which I absolutely hate love love love! Back and forth 5reps, 8reps, 5reps, 8reps, 5reps, 8reps.

They feel so much easier! The bloody trick? Telling myself before every set that I just LOVE squats. "I'm so strong I could squat an OXEN!" RAWR!!!! And growling through the sets.

I kid you not. I think I've been syking myself out of them and that's why they suck so bad and probably why I despise them love them...

ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?
I turn s into s, what's your superpower?

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

RussianBear

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #35 on: February 03, 2015, 12:02:09 PM »
Homemade fried chicken is the straightest path to gains for sure

I kid you not. I think I've been syking myself out of them and that's why they suck so bad and probably why I despise them love them...

ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

I can personally recommend planks (weighted and unweighted). I feel that they have helped my squat since i started doing them. Before that i did hanging leg raises and crunches but I didn't felt that they helped that much.

Also paused front squats, conv. front squats, paused backsquat and boxsquat w. pause at box are good exercises for getting a stronger core.
But for isolation I would go with planks (or ab roll-outs). I usually try to add more weight as progress into prep. cycles.

I hope you can use it in your considerations.


"For one to press a lot, one must press a lot, comrade."

Chreiz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #36 on: February 03, 2015, 05:51:14 PM »
ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

Decline situps and leg raises. I alternate them everytime I have to do abs. Simple and effective.

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #37 on: February 05, 2015, 04:27:34 AM »
Type more later tonight.

Deficit deadlift   warmup   5   1   45lb (bar)
Deficit deadlift   warmup   5   1   95lbs
Deficit deadlift   50%   3   1   130
Deficit deadlift   60%   3   1   155
Deficit deadlift   70%   2   4   180

Bench press with chains   warmup   5   1   45
Bench press with chains   warmup   5   1   65
Bench press with chains   50%   3   1   80
Bench press with chains   60%   3   1   95
Bench press with chains   70%   3   1   110
Bench press with chains   75%   2   4   115

Deadlift off boxes, bar is at 5 cm below knees    60%   3   1   155
Deadlift off boxes, bar is at 5 cm below knees    70%   3   1   180
Deadlift off boxes, bar is at 5 cm below knees    80%   3   2   205
Deadlift off boxes, bar is at 5 cm below knees    85%   3   3   215 <----


Lat Muscles (pullups)      6reps    5sets   
Dips      10   5   
Goodmorning (65lb bar)      5   5   

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 #38 on: February 05, 2015, 07:09:53 AM »
ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

I can personally recommend planks (weighted and unweighted). I feel that they have helped my squat since i started doing them. Before that i did hanging leg raises and crunches but I didn't felt that they helped that much.

Also paused front squats, conv. front squats, paused backsquat and boxsquat w. pause at box are good exercises for getting a stronger core.
But for isolation I would go with planks (or ab roll-outs). I usually try to add more weight as progress into prep. cycles.

I hope you can use it in your considerations.

I like the weighted planks idea! I have been doing the hanging leg raises, but wasn't certain that it really was benefitting my lifts.

I'll give planks a shot next time abs roll around. Thanks for your suggestions!

ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

Decline situps and leg raises. I alternate them everytime I have to do abs. Simple and effective.

I keep hearing bits and pieces here and there about situps not being a good idea in the weight lifting world, but I'm not solid on that so I just haven't been bothering with them. Now I am doing hanging leg raises and they do make my abdominals sore for sure.

Thanks!
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 #39 on: February 05, 2015, 09:48:34 AM »
Anytime someone says "hanging leg raises", this is what comes to mind. But I think this is not really what people mean a lot of times when they talk about this exercise. Obviously this is a little harder than the up to parallel version so I would do something else until strong enough to do these and just skip the parallel version entirely. I really like these after deadlifts. It feels like a nice decompression.

U.S. Gymnast Brandon Wynn Hanging Leg Raises



Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #40 on: February 05, 2015, 07:02:35 PM »
Hmm, well when I say hanging leg raises I mean hanging straight from the pullup bar, using a controlled motion to bring my feet up and toe touching the bar with straight legs, then controlling them down to stationary. No swinging. I can do about 5 of those before my toes no longer touch the bar, then I keep doing either 90degrees with my legs and body or more.

Is he doing it against the wall because it keeps his back straight? I do use a bit of my upper body and back with the toe-to-bars/hanging leg raises.
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 #41 on: February 06, 2015, 04:42:09 AM »
Feet up to the bar is good and that's closer to this than the common interpretation of the exercise. If you google "hanging leg raise" there aren't too many examples of people doing it up to the bar. The version above takes the back out of it and is really tough. Most other ab exercises feel like they do absolutely nothing in comparison. But I still do other ab exercises anyway because I don't always have the energy for this one.

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #42 on: February 07, 2015, 08:00:41 AM »
Workout started slow, but turned out to be a decent one. Squats were just ducky.

Sheiko week 5, day 5 (Friday)
Bench press   warmup   5   1   45
Bench press   55%   5   1   85
Bench press   65%   4   1   100
Bench press   75%   3   1   115
Bench press   85%   2   4   130

Squat   warmup   5   1   45
Squat   warmup   5   1   65
Squat   50%   5   1   85
Squat   60%   4   1   102
Squat   70%   3   1   119
Squat   80%   5   4   136

Bench press   50%   4   1   80
Bench press   60%   4   1   95
Bench press   70%   8   4   110 <--- easy peasy

Chest Muscles (Dumbbell flys -15lbers)      10   5   
Abs (hanging leg raises)      10   3    <--- was planning on weighted planks but I was ready to leave.....

Then I ran into the grocery store immediately afterwards to pick up some meat for dinner and got the comment from a random lady, "Day-um girl, I love your work out!" Haha thanks? I'll take it. :)

I am leaving for the middle of nowhere with my big red dog tomorrow morning and won't be back until sunday afternoon, so if schedule allows I am going to just move my Sat workout to Sun. Should work out well if we get back in time. If not I'll do Mon, Tues, and Wed workouts.
I turn s into s, what's your superpower?

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

Chreiz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #43 on: February 07, 2015, 01:20:47 PM »
I keep hearing bits and pieces here and there about situps not being a good idea in the weight lifting world, but I'm not solid on that so I just haven't been bothering with them. Now I am doing hanging leg raises and they do make my abdominals sore for sure.

Thanks!


Malanichev tends to disagree  :D

https://www.youtube.com/watch?v=_XruTaH6m7I
« Last Edit: February 07, 2015, 03:39:09 PM by Robert Frederick »

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #44 on: February 10, 2015, 07:36:01 AM »
So I was gone over the weekend and was unable to do Saturday's workout. Today I was planning on doing it but the gym was fuller than anticipated and it was easier to just stick with lifts I could do in the power rack with a barbell. No one uses the racks really except for me, so I never had anyone waiting on it.

Should I do last Saturday's workout tomorrow? (Tues) and then progress like normal with Wed, Fri, and Sat? Any thoughts on this? I was told on my main forum that the Sat workouts aren't terribly important and if you're going to skip one, that would be the one to skip? Is this true? Should I just cut my losses instead of lifting on my off day tomorrow?

As it stands I am planning on lifting Sat's workout tomorrow.



Sheiko 4day prep, Week 6, day 1 (Monday)

Bench press   warmup   5   1   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%   5   4   125

Squat   warmup   5   1   45 (bar)
Squat   warmup   5   1   65
Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   5   4   135

Bench press w/chains (bands)   50%   3   1   80
Bench press w/chains (bands)   60%   3   1   95
Bench press w/chains (bands)   70%   3   1   110
Bench press w/chains (bands)   75%   2   4   115

Chest Muscles (Close pushups w/ 25lb plate on back)      10reps   5sets
Good morning (65lb barbell)      5   5   


Dinner was 116g carbs from Jasmine rice (I'm upping my PWO carbs closer to my body weight) heavily spritzed with Braggs liquid aminos. <3 Nom.

About an hour and a half to two hours later I had a bunless burger with the hubby with sautéed onions, bell peppers, slice of cheese, and a slice of bacon on a bed of lettuce. Stick a fork in me, I'm done.



Progress update, after ingesting all that rice I took a shower and glanced in the mirror. I think this is the most I've ever seen my abdominals! I think I'm the leanest I've ever been and I recently started upping my backloads by about 20 grams. (Last week and tonight)

Wild. I'll take it!
I turn s into s, what's your superpower?

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