Here goes nothing. Posting my log of this years training. Am a newbie to competing in Powerlifting meets, but love it all the same. Just competed last week (well, sustained an injury on the first attempt of Squats that took me out), and taking a couple of deload weeks to get the muscles out of misery. Will be following 5/3/1 this month, and then start training with Josh Bryant beginning of September. My main goal for this year is to drop down to the 275 weight class. Became a fat piece of shit, but that is another excuse. If you want to really know what happened, go to beargodrape.blogspot.com and read my first post. This is the new me, and loving the change.
Today was Deload Day #1, Week #1.
Bike for 5 minutes
Rotator cuff warm up
Foam rolling
Dynamic Stretching
Military Press *super-sets with 5 partial pull ups between sets
5 - 45
5 - 45
5 - 85
5 - 105
5 - 125
YTI - 10 lbs 3x10
DB Shoulder Press - 50 lbs 3x10
Pushdowns - 150 lbs 3x10
Curls - 100 lbs 3x10
1/2 mile fast pace walk
DB Shrugs - 70 lbs 2x15
Neck Extensions - 40 lbs 2x15
Side Neck Extensions - 20 lbs 2x15
This was all done slow and with purpose. Just wanted to get the blood pumping and feel something more then a blob… On the walk I could feel the IT band starting to get tight. Still healing up for sure. Hitting up deadlifts tomorrow, so we’ll see how that goes.
Deadlifts!!!
5 minutes on bike
Foam Rolling
Dynamic Stretching
Deadlift
135x5
135x5
160x5
205x5
245x5
Good Mornings - 135 3x10
Pendlay Rows - 135 3x10
Single Leg Hamstring Curls - 50 3x10
Sit Ups - 3x10
1/2 mile fast pace walk
IT band kind of acted up doing deadlifts. Was a bit sore on the walk, but really nothing. Never pulled sumo, so tried a few reps. Damn that is different. Can really feel it in the ass. Will play with those to build to hips up more. Tomorrow I’ll take the day off from the weights, but will do a walk around the neighborhood. As Jim stated, if you’re fat, do Prowler pushes/car pulls/hill sprints every day. I am working up to that.
Bench day
5 minutes on bike
Rotator cuff warm up
Foam rolling
Dynamic Stretching
Bench *super sets with 5 reps of partial pull ups between sets
95x5
95x5
**120x5
150x5
180x5
DB Rows - 70x10x3
DB Bench - 50x10x3
Dips - 225x10x3
A1 Hammer Curls - 30x10x3
A2 Rear Delts on Pec Dec - 60x10x3
1/2 mile fast pace walk
DB Shrugs - 90x10x2
Neck Extensions - 50x10x2
Side Neck - 30x10x2
**Tweaked my fucking IT band trying to get into my arch
Fucking a… IT band was feeling good too… Foam rolled the shit out of it throughout the training session. Feeling better. Decision now is to bench with a some what arch, and lay off the God damn thing for a few weeks. Will do shoulders/biceps Monday, back on Tuesday, chest/triceps Thursday, and back/arms on Friday. Will do this for the next two weeks, and then try again with lower body movements. Need to get this thing healed up for Josh’s training starting in September.
To note: These are deload weights this week. Numbers are at about 50% training max on big lifts, and 50-75% intensity on accessory work.
Did some upper back and arms today
Bike for 5 minutes
Foam rolling
Dynamic Stretching
Lat Pulldowns
95x10
185x10
225x10
225x10
225x10
Reverse Grip Lat Pulldowns with pause - 115x10x3
Chest Supported Rows - 225x10x3
Face Pulls - 70x20x5
A1 Rope Pushdowns - 120x10x5
A2 Rope Curls - 90x10x5
1/2 mile fast pace walk
B1 CGBP - 135x10x2
B2 Curls - 70x10x2
JM Press - Barx30
Face pulls are fucking magical. Such an intense pump from the 100 reps. Use straps for them. My biceps/forearms were on fire. This time of doing back twice a week will definitely help my weakness in it. Will do the heavier compound movements (rows, chins, etc) on Tuesday, and more stuff like face pulls and rear delt machine on Friday for I don’t burn out my arms too soon like today…
Am foam rolling my IT bands and glutes every 2-3 hours. Will be doing some light movements to get the blood flowing in my glutes/thighs to help the healing process (thanks for the tips Adam Hires). Now, only if I had a girlfriend/wife to yell at me to not doing anything strenuous the next two weeks, I would be set. 
Shoulder Day!!!
5 minutes on Bike
Rotator cuff warm up
Foam rolling
Dynamic stretching
Military Press
5x45
5x95
3x115
3x145
3x165
5x185 *no belt was used I apparently lost mine… Ordered a new one tonight from EliteFTS
Military Press - 95x10x5
Lateral Raise - 20x10x5
Curls - 50x10x5
1 mile fast pace walk
DB Shrugs - 70x15x5
Neck Harness - 25x15x3
Will be feeling this tomorrow… From the last 2 sets of MP to the end of LR, it was a grinder. Feels good to be going fucking balls to walls again.
Here is my menu for the day.
10 egg whites, 2 whole eggs, 2/3 cup of wild rice, and hot sauce
50g of Met-RX Ultramyosin Whey powder with water
8 ounces of Cod and 2/3 cup of wild rice
8 ounces of chicken breast and 1/2 cup of sweet potatoes
8 ounces of chicken breast and 1/2 cup of sweet potatoes
50g of Met-RX Ultramyosin Whey powder with water
6 egg whites with hot sauce
So far have drank 1.5 gallons of water. Only thing I’ve drank today as well. Hot as hell eating like this. Hopefully the weight drops pretty quick.
Upper Back Day!!!
5 minutes on Bike
Foam rolling
Dynamic stretching
Pendley Rows
Barx10
95x10
135x10
185x10
185x10
Drop set of 135x10
Kroc Rows - 50x20x3
Wide Grip Pulldowns - 115x10x2
Neutral Grip Pulldowns - 115x10x2
Reverse Grip Pulldowns - 115x10x2
1 mile fast pace walk*
Standing Abs - 150x20x3
My right knee was killing me half way through the walk. I can feel the loss of stability from the IT band injury. Just grinded it out.
My appetite is gone. I feel like shit as well. Mostly due to withdrawals from not being able to deadlifts/squats. I love doing lower body, and that’s where my power is. With it eliminated, my energy level has dropped. Just 2.5 more weeks to go though. Then I can get back at it. Either way, will be doing lower body. I can’t take this anymore.
Diet is the same as yesterday, except for the meal at 1600 consisted of 4 ounces of Cod, that’s it… Then at 1800 I finished off the other 4 ounces and ate the 2/3 cup of wild rice. Will force myself to eat what I have planned later tonight.
no lifting today. fucking truck. hate the piece of shit. can’t wait until it’s paid off and I find a late 70’s to early 80’s 4x4 that I can actually work on. I work on computers all day at work, and to try to fix the POS of truck that has sensors, fuck it. I guess I can chalk it up as an extra work out and flexibility trying twist and turn to fix it. lol
been dragging ass on this new diet shit. I got to looking at the AAPF records for 140+, and got to thinking. if all goes well, I can have those records. yes, I want them. no disrespect to Chad Aichs, as he is a legend, but I want them. no sense draining myself to look “pretty”. im a big guy. I like it, and I like being strong. I will continue to do conditioning, working my way up to tire/car pulls and prolwer pushes, but not as hardcore as I wanted. I ate everything that was in front of me last year (donuts, pizza, pop, etc.), and maintained weight around 320-330, but got stronger obviously. if I clean up my eating habits, will drop the fat, but will gain the muscle even more.
enough of the rant. just had an epiphany, and wanted to share. if I bored you, oh well. lol. “gay” bench tomorrow, as still not wanting to tweak the IT band anymore. be like lifting my freshman year in HS again with no arch and flat footed. could be interesting…
Bench!!!1
5 minutes on Bike
Rotator cuff warm up
Foam rolling
Dynamic stretching
Bench
135x5
155x5
185x3
210x3
240x3
265x4*
BBB Bench - 155x10x5
Pec Dec - 160x10x5
Dips - 225x10x5
Pushdowns - 160x10x5
1 mile fast pace walk
DB Shrugs - 90x10x5
Side Neck - 30x10x5
Neck - 50x10x5
Bench was a grinder. Had no arch or leg drive. Was all chest/lats/triceps. Doing it the way I did made me realize I have a lot of bottom strength, but about midway up, it starts to stall. Need to work on the triceps more. But, isn’t that 99.9% of everyone’s issue?
Did upper back and arms yesterday.
5 minutes on Bike
Foam rolling
Dynamic Stretching
Face pulls - 120x10x5
Rear Delt’s - 110x10x5
Back Extensions - BWx10x2
A1 - Skulls - 60x10x3
A2 - Curls - 60x10x3
B1 - 2H Overhead Extension - 60x10x3
B2 - Hammers - 30x10x3
Bench Dips = BWx16
21’s - 1 set with 40
1 mile fast pace walk
Upper Back Day!!!
5 minutes on Bike
Foam rolling
Dynamic stretching
Chest-supported Rows
135x10
185x10
225x10
225x10
225x10
Drop set of 135x22
YTI - 10x10x3
WG Pulldowns - 115x10x3
RG Pulldowns - 115x10x3
NG Pulldowns - 115x10x3
20 minutes Hill Intervals Level 7 on Bike
Standing Abs - 180x10x5
Right knee is killing me too much to continue walking for now. Will stick with the bike for now. Knee feels 100x better all ready. Fucking IT band. YTI’s are getting too easy with 10 lbs. I superset these so a full YTI each set. Really big pump in the upper back. Every little thing I do helps the upper back/rotator cuffs. Still stoked about actually almost doing a legit chin up. For a guy who has never done one, it’s a big deal.
Military Press!!!
5 minutes on Bike
Foam rolling
Rotator cuff warm up
Dynamic stretching
Military Press
45x5
95x5
115x3
135x5
155x5
175x6
BBB MP - 95x10x5
Lat Raise - 25x10x5
Barbell curls - 50x10x5
20 minutes Hill Intervel Level 7 on Bike
DB Shrugs - 70x15x5
Neck Harness - 25x10x5
Spent more fucking time trying to get my new belt to bend then lifting. lol My old belt was 10mm, but this one from EliteFTS is 13mm. Will be interesting to see how much the thickness makes an impact. One thing I did notice is my conditioning is getting better. Before, I would be winded after the 4th or 5th set of BBB. Today, was just the muscles screaming in pain. Good sign.
Bench!!!
5 minutes on Bike
Foam rolling
Rotator cuff warm up
Dynamic stretching
Bench
135x5
155x5
185x3
195x5
225x5
250x8
BBB Bench - 155x10x6 (used wide, normal, and close grips)
Tate presses - 40x10x5
Pushdowns - 160x10x5
20 minutes on Bike Level 7 Hill Intervals
Shrugs - 315x10x5
Neck - 50x10x5
Side Neck - 30x10x5
Fucking good day. Was actually able to arch, and use my leg drive. Had 2-3 more reps in me on the last set of bench. Left them there though, walking away with a smile. Doing my rehab shit for the IT band, only have a problem when parallel. I notice something isn’t all the way right, but it’s not painful. One more week of rehab, then try my luck again with legs.
Ahh BBB–the template I love to hate. I’ll come here and live vicariously through you. Hope that IT bands heals up quickly.
Upper back and Arms day!!!
Bike for 5 minutes
Foam rolling
Dynamic stretching
Face pulls - 80x20x5
Rear Delts - 110x10x5
Band Pull Aparts - 100 reps
A1) Skulls - 60x10x3
A2) Curls - 60x10x3
B1) 2H Overhead Extension - 60x10x3
B2) Hammers - 30x10x3
21’s - 2 sets with 40
20 minutes on Bike Hill Intervals Level 7
Training was great, work is fucking horrible… If you work for Verizon, and are part of the strike, fuck you. Seriously… Maybe it’s not you, but the assholes sabotaging shit, and having a bleeding vag cause they don’t get enough benefits, blow me.
On a happier note, off to Bozeman tomorrow to go to a seminar put on by Mark Bell, and Jesse Burdick. From the sounds of it, not many signed up, as a lack of powerlifters in the State. Feels good to be one of the few.
Hey Nadia. BBB is God-like. You can definitely live through my pain. lol. I use it as my conditioning. 1 minute or less rest. Grinding away. Thanks for stopping by. Better then my fat face all the time.
Didn’t get to Bozeman. Long story…
My right knee is getting worse. Swelling has increased, and now taking effort to bend it. Hurts like a mother fucker with all my weight being supported by the knees. Especially at parallel, or lower. Feels like it needs to pop, but it won’t. Fear of the meniscus being torn is in the back of my mind. Tore a chunk in my left one 9 years ago, and had no money for surgery. Just wore it done from using it. Not a fun time…
Shoulders!!!
5 minutes on Bike
Foam rolling
Dynamic Stretching
Military Press
45x5
95x5
115x3
155x5
175x3
195x5
BBB MP - 95x10x5 (just for you Nadia)
Lat Raise - 25x10x5
Barbell curls - 50x10x5
DB Shrugs - 70x15x5
Neck Harness - 25x10x5
My shoulders are done… Last set of MP with 195 stalled half way for about 3 seconds and finally broke free to make it to lock out. Last set of BBB was just dropping the bar to my chest, trying not to hit my face, and squeezing everything I could to get the weight up.
My right knee was about 4" larger then normal Saturday. Iced the shit out of it Saturday and Sunday. Today it’s almost back to normal. After some poking and prodding, I found I have the 4 muscles that insert on the medial part of the knee knotted the fuck up. If you curious, they are Vastus Medialus, Adductor Hiatus, Gracillis, and Sartorius. Fun times… Just trying to rub them out with my fingers has me cringing in pain. I can’t until next week to work my legs some to get this shit straightened out. Low back is starting to hurt from the lack of volume it’s use to.
Upper Back Day!!!
5 minutes on Bike
Foam rolling
Dynamic stretching
Pendley Rows
95x10
135x10
185x10
185x10
185x10
Drop set - 135x15
Kroc Rows - 50x20x5
WGPD - 115x10x3
RGPD - 115x10x3
NGPD - 115x10x3
Chest Supported Rows - 275x5x5
Standing Abs - 150x20x5
Biceps/Lats were dead… Wanted something heavy, so did 5x5 which finished me off. Knee is doing a lot better after really attacking the medial muscles with the foam roller. Next week is looking promising. Will be 6 weeks after the injury.
Bench!!!
5 minutes on Bike
Foam rolling
Rotator cuff warm up
Dymanic stretching
Bench
135x5
155x5
185x3
225x5
250x3
280x4
BBB BP - 155x10x6 *2 wide, 2 medium, and 2 close grip
Tate presses - 40x10x5
Dips - 225x10x5
Shrugs - 365x10x5
Neck - 50x10x5
Side neck - 30x10x5
Good day. Use to wrap my middle finger around the ring on the bar. Today, decided to move it to the pointer. Just an inch, and I find it easier to tuck, and incorporate more triceps. Which is good, as my triceps are strong, but never utilized right. Also, got my arch back. Lifted myself to the bar like I use to, get get my upper back tight as shit, and create the arch in my lumbar/thoracic spine. Next week is looking good for legs. FUCKING FINALLY!
I’m here–soaking up the BBB. Glad you’re knee is feeling better. Take care of yourself.