I'm starting a powerlifting journal today. My meet is on May 3rd, so I've pretty much built all the strength that I can (or close to it) for now. I've dramatically altered my weekly routine to only squating/bench/deadlifting at various percentages or weights. I'm working up to heavy sets of 3 this week for 2 sets on my heavy lifts, and on the lighter lifts I'm just doing a few sets of 5 at a light weight.
*please feel free to comment or critique if anyone see's anything, or just wants to say hi.
4/15/14
Heavy Squat day (Pounds) - 165x5, 205x5, 245x3, 285x3, 335 for 2 sets of 3
Heavy Bench day (pounds) - 135x5, 155x5, 185x3, 205x3, 245 for 2 sets of 3
Light Deadlift day - 225x5, 275x5, 315 for 2 sets of 5
Next week will be 5 sets of one on the heavy sets, and then the week of the meet will be really light sets so that I can be fully rested and recovered on meet day.
Today i also went and trained at a gym which is abnormal, I usually prefer to train at my house where I have Olympic weights and a deadlift platform. i just got a new personal trainer job though, and i wanted to get familiar with the facility. I won't do that again. It's a fine place and not many people were there, but it was a little harder to have my "eye on the tiger" with a lady that was at least 150 years old wondering around trying to figure out each machine, and pop music rolling throughout the gym.
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04/22/14
today i'm really exhausted post workout. I'm starting to get a little bit beat up from doing a ton of sets of really heavy singles and triples, but after this week, I'll take a break for the week before the meet. In the past when i've taken a deload week i've come back weaker at times, so i'm hoping that doesn't happen. Everyone else is pretty adamant that the week before a meet should be really light lifting, so i'm just going to go with it. if i don't perform as well, it's not like i'm out any money or anything.
Also, I should say that I'm really happy with how I've been progressing throughout this meet prep. i'm stronger than I thought. My numbers still aren't out of this world or anything, but they've come along well in the last year, and I'm planning on increasing them even more. The meet prep has given me a good perspective and I've got some great plans for training after the meet.
Squat - 4 ramping sets of 5 up to 350 for 2 sets of 1. I had planned to do 5 sets of 1, but I failed on the third set. So i'll be attempting to get 5 sets of 1 again on Saturday at that same weight. My top lift at the meet will hopefully be 375 ibs
Bench - 3 ramping sets of 5 up to 250 ibs for 5 sets of 1. I did actually get all of the sets of this and they were paused on the chest, and plan to get 275ibs at the meet.
Deadlift - Light set, couple ramping sets up to 315, for 5 reps. Thursday will be heavy deadlift day.
Nice!!! REALLY AWESOME PROGRESS. HOPE YOUR DELOADING WEEK IS GOING WELL!
Thanks Kelly, that reminds me I forgot to log my last heavy day
Squat - I actually got the 5 sets of 1 @350 I missed last week, and
Bench - I did 5 sets of 1 @ 255
Unfortunatly on Tuesday my "light" sets felt really heavy, so I've really been trying to rest up this week. On the upside I feel really confident after hitting all those marks last week. So we'll just see how the next few day's go. I'm going to eat dinner around 5:00PM, and cut my water intake at that point. I weighed in at 198.5 this morning, and I need to be below 198 tomorrow for the 24 hour weigh in. I'm hoping that isn't too hard to hit. If i wake up tomorrow and am 200+ ibs though, I'm just going to be in the 220 weight class because I plan to eat tomorrow like no vegan has eaten before.....
4/19/14
Squat day - 165x5, 205x5, 245x3, 285x3, 335 for 2 sets of 3, and 1 failed attempt at a 3rd set
i got lazy today, and did Standing overhead press and pull ups. I know, I shouldn't have deviated from my plan, but i did. I'll get back on it on Tuesday.
Good luck in your meet, Justin!
Haha, thanks Windlord
keep me posted loving seeing your progress and the journey man!.my vegan brother!!
4/17/14
Light squat day - 165x5, 205x5, 245 - 3 sets of 5
Heavy Bench day - 135x5, 155x5, 185x3, 205x3, 245 for 2 sets of 3
Heavy deadlift day - 275x3, 365x3, 415x3
Eye of the tiger, man. :)
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