leakypipeDCI's Quest for Powerlifting Glory!

[leakypipeDCI]

Ripping off Loxxrider's thread, I wanted to start my own as a log of my training as I try and hit 5RM of 300 (315) for bench, 400 (405) for squats, and 500 (505) for deadlift.

Current stats:

3x265 for bench

3x3x365 for squats

5x405 for deadlift

Goals for 2009:

-Drop from 215 to 195 at 5'11" - Not gonna happen
-Squat 405x5
-Squat 475x1 - Completed 10/21/09
-DL 505x5
-DL 575x1
-BB Bench 315x5
-BB Bench 375x1
-Enter my first competition, Push/Pull or all 3 - Completed 6/27/09

Modified by leakypipeDCI at 1:18 PM 1-31-2009


Modified by leakypipeDCI at 6:24 PM 10-21-2009

[::xander::]

Quote, originally posted by leakypipeDCI »

Ripping off Loxxrider's thread, I wanted to start my own as a log of my training as I try and hit 5RM of 300 (315) for bench, 400 (405) for squats, and 500 (505) for deadlift. Current stats: 3x265 for bench 3x3x365 for squats 5x405 for deadlift

everyone is different, here's my experience.

my deadlifts hit 400+ way before my squats did, once I got to 410-415 or so on deads, the gains went stagnant. However, once I hit 400lbs on squats, it seemed easy to make gains.

I bet you'll hit 500 on squats before you do on deads. Most people do, but like I said, everyone is different. good luck either way

[leakypipeDCI]

Jesus, I can't even imagine squatting 500.

Looks like I would need to pull 550 or so DL to at least be midpack if I started to compete....

[::xander::]

Quote, originally posted by leakypipeDCI »

Jesus, I can't even imagine squatting 500. Looks like I would need to pull 550 or so DL to at least be midpack if I started to compete....

at least.

squatting is funny, most of the time all you need to push more weight is to just a mental push.

[leakypipeDCI]

Well, yesterday was a day of misses.

Squat= 2x3x365, tried for 3x385, missed last one

BB Flat Bench= 3x225, 3x255, tried for 3x280, missed the last one. Did the rest of my workout but was extremely tired.

Ate pretty well I think: 3 eggs, whole wheat toast w/natty PB
Pear, granola/protein bar, two tuna sandwiches (spaced out about two hours each)

Protein bar before workout

Post workout protein shake, chicken sandwich

Going on vacation for a week, but my numbers right now are:

Squat 5x365
Bench 5x265
DL 5x415
Row 5x205

[leakypipeDCI]

Switched back to a 5x5 for the next four weeks. Thie setup also has me doing squats three days a week, which is nice. I forgot how sore a 5x5 makes you compared to a 3x3. Still on course to hitting my goals at the end of the year.

[GT Eye]

Quote, originally posted by ::xander:: »

at least. squatting is funny, most of the time all you need to push more weight is to just a mental push.

This is so so so true

[leakypipeDCI]

ME Squat Day

135x8
225x5
275x2
315x1
335x1
365x1
385x1
405x1

Hypers w/ a 45
Shrugs

Gonna shoot for 425 next week. 500 here we come.

[Ajlepisto]

Quote, originally posted by ::xander:: »

at least. squatting is funny, most of the time all you need to push more weight is to just a mental push.

True, I have skinny legs with not much muscle definition and I can still outsquat the guys who show up at the gym with their back supports and knee straps.

It's all about exploding through at the right moment and believing you can lift it.

[thompo]

actually being able to lift it helps sometimes too.

[rabbit_hmpr]

Quote, originally posted by ::xander:: »

my deadlifts hit 400+ way before my squats did,

Im the exact opposite. My squats have been wayyy higher than my deads.

[leakypipeDCI]

Quote, originally posted by rabbit_hmpr »

Im the exact opposite. My squats have been wayyy higher than my deads.

Have you ever tried Sumo DL?

[davidl351]

those are some big numbers...reading your thread makes me want to do deads and squats for power. cant do power bench...afraid ill destroy my rotator cuffs.

[leakypipeDCI]

At the risk of being egotistical, super lame, redundant, or pissing Hulk off, I am gonna keep using this as a training log.

DE Bench

9x3x185- Dropped back down to 185 because I was concerned I wasn't generating enough power at 195

ABZZZZZZZZZZZZZZZZ
Incline DB 2x3x100, 1x1x100- that bitch wasn't moving any more. ****.
Dips
DB Flys 3x8x60

[kimlin85]

nice job on 415!

[leakypipeDCI]

Quote, originally posted by kimlin85 »

nice job on 415!

Thanks! Felt pretty good!

ME Bench today

barx20
135x5
185x2
225x2
245x1
275x1

No spotter, didn't feel comfortable going higher. Might have been able to hit 285. Either way, extremely disappointing day.

JM Press
Overhead pulls
Situps

[Gibson5469]

it might be time to break the movement down and use other exercises on your ME day. one of my friends is really into west side and has been putting up huge numbers since switching from a regular low rep split.

he changes his main lifts every 3-4 weeks (before gains get stagnant): close grip, incline, rack lockouts, floor press, bands from the top, bands from the bottom, etc..

i've been talking to him about it and he said that breaking the eccentric/concentric movement down by adding a pause really helped his bench.

[quiksilver6]

Quote, originally posted by Gibson5469 »

i've been talking to him about it and he said that breaking the eccentric/concentric movement down by adding a pause really helped his bench.

pause at the bottem? stupid Q sorry

[leakypipeDCI]

Quote, originally posted by quiksilver6 »

pause at the bottem? stupid Q sorry

Pause wit hthe bar on your chest. Required at PL comps.

Just started this program, so not gonna change much now. Haven't benched in three weeks and doing ME days back to back probably wasn't the best idea. I do plan on adding bands to the routine at some point.

[TheJuggernaut]

Quote, originally posted by leakypipeDCI »

Pause wit hthe bar on your chest. Required at PL comps. Just started this program, so not gonna change much now. Haven't benched in three weeks and doing ME days back to back probably wasn't the best idea. I do plan on adding bands to the routine at some point.

If you're going to use a shirt, don't worry about the pause. If you're going to use bands, make sure there's tension at the bottom.

[Gibson5469]

Quote, originally posted by quiksilver6 »

pause at the bottem? stupid Q sorry

yea pause at the bottom.

[TheJuggernaut]

Drink [more] coffee. It's a great appetite suppresant. Eat more frequently too.

[davidl351]

Quote, originally posted by TheJuggernaut »

Drink [more] coffee. It's a great appetite suppresant. Eat more frequently too.

i wish that was true for me. whenever i drink coffee, it feels like its drilling a hole through my stomach and i have to eat less than 15 minutes after i finish my cup. this is about 20 minutes after i ate my breakfast.


Modified by davidl351 at 11:49 AM 2-17-2009

[TheJuggernaut]

Good job on the 415 man. Doesn't it feel nicer to go home with a PR, than going home in frustration from not having lifted more than last week?

Not just the breath, you have to crank your whole body and hold it. Lifting max weights is a very separate skill. You can't expect to be loose as you unrack the weight and hope to get tight at some later point. For the squat/bench, this is a generally good approach:

-get your form dead on
-grab the bar with a death grip, pull your shoulders back, contract the whole upper back and hold it rock hard
-take a medium breath, unrack the weight
-let it settle on you for a split second, get stable, now take your full breath, and hold this until you rack (if you end up passing out then so be it)


Modified by TheJuggernaut at 9:43 AM 1-21-2009

[FBMphil]

Quote, originally posted by TheJuggernaut »

-let it settle on you for a split second, get stable, now take your full breath, and hold this until you rack (if you end up passing out then so be it)

It doesn't count if you didn't see stars!

[TheJuggernaut]

Quote, originally posted by FBMphil »

It doesn't count if you didn't see stars!

Or you look like this dude. I used to train with him off and on. One time at a meet he headbutted the bar so hard he busted his forehead open. Now for some reason, whenever he gets under a heavy squat it inevitably opens up again, his nose often goes too. Makes for a good crowd wow-factor

[FBMphil]

There was a kid who powerlifts training in my college gym yesterday, and after he finished yelling, hitting himself, and got his 600+ squat, a couple kids in the gym that were watching literally gave up what they were doing, racked their weights, and went home

[leakypipeDCI]

It definitely helps core stability

[leakypipeDCI]

ME Bench Day

barx20
135x5
185x2
225x1
245x1
265x1
285x1

I am in Houston and was working out at a 24 Hour, so didn't feel like asking anyone for a spot. 285 was easier than last week, though.

JM Press
Pulldowns
Hammer Curls

[kimlin85]

just curious, you said you were trying to cut so are you eating at a caloric defecit? great #s for someone cutting btw.

[leakypipeDCI]

Not too worried about that right now. I am down about ten pounds from this time last year. Once I get below 200 I will put up some pics of myself circa 255.

[TheJuggernaut]

Good job on the PR man! The trick to keeping your ass down (other than getting a regulation bench, some **** gym benches are barely taller than a cardio step) is to crank your legs. You can do this in different ways. If your fed of choice allows lifting your heels, get on your toes and get your feet under your ass and as far OUT as possible (hint: if your hips don't hurt, they're not out far enough). Then crank your heels down (if you can touch them to the floor but barely, even better) and clench your ass like you're about to get fisted in prison.

If you want to lift in the IPF or similar (where part of the heel and toe must be touching) it's a little funkier. If you have shorter legs, the above can still work because you can achieve the effect while having your feet flat. Otherwise, do pretty much the same as above but turn your feet out 90 degrees and set up on the inside edge of your foot (it's pushing the rule limits but it's 100% legal).

This will also give you awesome leg drive.

[TheJuggernaut]

By the way, jack up the poundage on the rack lockouts, and reduce the range. Your range of motion should only be around 4", and maybe rotate in some shorter ones. At your max, you should be doing rack lockouts with around 450+.

[leakypipeDCI]

I will definitely try the foot positions you suggest next week. Thanks!

450?!?!?! I'll give that a try next week too. Been doing about an 8" ROM, almost equivalent to a floor press.

[leakypipeDCI]

DE Squat Day

Box Squats 9x3x225
SLDL 4x5x245, 1x5x265
Bent Rows 5x5x175 My back is ridiculously behind the rest, so I am going to try and incorporate more rear delt and back work
Walking Lunges with 40s

Here is what my schedule is shaping up like:

Monday-
Max Effort Squat Day
-Squats Build to one rep sets
-Shrugs 3x8
-Hypers 3x8
-Rear Delt Work
-Core work

Tuesday-
Dynamic Effort Bench Day
-Speed Bench 9x3 @60% of max
-Incline DB 3x3 or Military Press 5x5
-DB Flys 3x8 or Unilateral DB Bench 3x8
-Dips
-Core work

Wednesday- Off, softball in a couple months

Thursday-
-Max Effort Bench Day
-BB Bench- Build to one rep sets
-JM Press 3x8
-Rack Lockouts 3x8
-Core work

Friday-
Dynamic Effort Squat Day
-Box Squats 9x2
-SLDL 5x5 or DL 5x5
-Walking lunges
-Bent Rows 5x5

Saturday- Off, golf in the summer

Sunday-Variety
-Strongman stuff (farmer walks, tire flips, etc.)
-Boxing

If you guys have any suggestions let me know, I am starting to make some progress, especially on squats.