Complete Power Look Program - Howie424

Training Logs
1

Today I am starting CT’s Complete Power Look Program. I have spent a majority of the past 18 months training with HIT methodologies. As of a few weeks ago I got back in 5/4/3/2/1 and various wave loading schemes a la Thibadeau.

Age: 35
Height: 5’9"
Weight: 180 pounds, give or take a few pounds, usually walking around at 177-179 ish.
Bodyfat: I have no actual idea, but based on pictures from the interwebs, between 15 and 20%.

Big 4 Lifts for the program and their maxes:
Zercher squat = 225
Dip = 110
Deadlift, conventional with a mixed grip = 365
Incline press = 205

I have made two changes to his original program. I have made a couple substitutions for the main lifts as you can see above, and I have decided to cut the Accessory volume by half. So instead of 4x8, you will see 2x8.

I am also going to be following a similar format to what CT posted in another thread, where he outlined the following:
Day 1: Intense Upper
Day 2: Active recovery using farmer & overhead walks
Day 3: Intense Lower
Day 4: Active recovery using sled and Zercher walks
Day 5: Intense Upper
Day 6: Active recovery using farmer & overhead walks
Day 7: Intense Lower
Day 8: Active recovery using sled and Zercher walks

So I’m not doing this exactly, but it will be similar.

Micro Cycle 1/10
Squat Day 12/29/24

Slept in until 9am.
Started training around 11am on an empty stomach.

Prior to training I had a 3 pints of water and a couple Thermotabs, then a packet of the powdered version of the C4 energy drink: the C4 isn’t standard practice for me, just decided to try it instead of coffee today. The little packets are about 75 cents each. Nice clear energy, I like.

(Pre-training weight on a shitty scale: 180.2)

Zercher squat

  • 45x10, 95x5
  • 115x3, 135x3, 155x3, 175x1
  • 185x5x3

Zercher squat w a 3 second bottom pause

  • 115x2x8, these are tough as hell and a lot of fun

Zercher Bulgarian split squat

  • 45x2x8
  • These didn’t feel that great. I’ll probably switch to Zercher walking lunges with a DB, as I am better versed at lunges and get a lot out of them.

(Optional)

Pulldowns

  • 100x10 v bar
  • 100x10 overhand grip

Curls

  • thick BB x10
  • Zottman 15x10

Kept all the optional stuff pretty easy.
In the original program CT does not have Back/Bicep for optional work after Squats, but I feel that it fits as accessory work for Zerchers considering the demand on the upper back and forearms. Also as mentioned above, I will be doing some dragging throughout the week for recovery, so there is some extra leg volume.

Meal 1 @ noon

  • 4 eggs cooked in bacon fat
  • 1 serving of cottage cheese

Meal 2 @ 430 pm

  • 12 oz of pork steak
  • 1 serving of rice
  • 1 serving of cottage cheese

Meal 3 @ 830 pm

  • 4 chicken legs
  • 1 serving of rice
  • 1 serving of cottage cheese
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2

Micro Cycle 1/10
Dip Day 12/30/24

After waking

  • 1 quart of water
  • 1 Thermotab

Meal 1

  • 4 eggs cooked in bacon fat
  • 1 serving cottage cheese

Pre Training

  • 1 packet of C4 energy drink powder, really liking this stuff
  • 1 Thermotab
  • 1 quart of water

Training Session
(Pre training weight on a shitty scale: 180.8)

Dip

  • BW x10, 25x5
  • 50x3, 60x3, 70x3
  • 80x1
  • 90x5x3

Dip w a 3 second bottom pause

  • 45x8
  • 45x7+1 RP

Wide grip bench press

  • 135x8 index finger on ring
  • 135x5+2+1 RP, placed my pinky finger on the ring for those last 3 reps
  • Pressing apparatus was torched moving into these. Will mess around with hand placement moving forward, index finger on ring is probably a touch too wide.

(Optional)

Incline Tate Press

  • 20x2x10
  • These felt great, better than cumming.

Meal 2

  • 4 chicken legs
  • 1 serving of cottage cheese
  • 2 servings of rice

Meal 3

  • 12 oz of pork meat
  • 1 serving of cottage cheese
  • 2 servings of rice
3

Micro Cycle 1/10
Passive Rest 12/21/24

Meal 1

  • 12 oz pork meat
  • 3 eggs cooked in bacon fat

Haven’t slept great the past few nights and am dealing with a headache today, so I won’t bother with any GPP/Active recovery stuff. Took a pouch of C4 to see if the caffeine would alleviate some of this headache.

Update:

Been dealing with a headache today, the likes of which I have not had in a couple years.

Meal 2

  • 6 eggs
  • 1.5# potatoes
  • about a tbsp bacon fat
4

Micro Cycle 1/10
Deadlift Day 1/1/25

Finally a pretty good night of sleep. No headache. Sleep schedule was fucked over the holidays, so once that irons back out I’ll start eating before training again. Training fasted today though.

After waking

  • 1 quart of water
  • 1 Thermotab

Pre Training (fasted)

  • 1 pint of water
  • 1 packet of C4

Training Session

  • Pre training weight on a shitty scale: 179.6

Deadlift, conventional mixed grip

  • 135x10, 185x5

  • 205x3, 225x3, 245x3

  • 265x1

  • 285x5x3

  • Everything was explosive here today.

Deadlift from 2" deficit, conventional mixed grip

  • 185x8

  • 185x8

  • Felt pretty easy. Could have definitely done 2 more sets.

Bent over row standing on 2" deficit

  • 135x8

  • 135x8

  • These didn’t feel great, but not bad either. Maybe a little heavy for a good peak contraction.

Notes on Main Movements:

  • One thing I’ve noticed this week is that the Tertiary exercise seems to take a stark drop off in what I’m getting out of it. I’m thinking this is due to changing the exercise too much. This happened when going from Pause Zercher to Split Zercher, and Pause Dips to Bench Press as well. Had I continued with the Secondary exercise, I think performance would have maintained for the 2 remaining sets.

  • At this point of the session I was only 40 minutes in. Absolutely flew through this session.

(Optional)

Pulldowns, V bar

  • 110x10
  • 110x10

BB shrug

  • 135x10 overhand
  • 135x10 underhand w straps
  • 135x10 overhand w straps

Prone leg curl / BB shrug

  • 20x10 / 95x10 overhand
  • 20x10 / 95x10 overhand

Extra Movement notes:

  • Did a few more sets of shrugs than I had planned; was trying to catch a groove. Didn’t seem to be getting much out of them at this point.

  • Pulldowns felt superb.

  • Time: 1 hour, 4 minutes.

Post Training: 5 g creatine

Meal 1 @ noon

  • 6 eggs
  • 1.5# of potato
  • some bacon fat for cooking

Meal 2

  • 12 oz pork steak
  • 2 servings of rice
  • about a quarter onion sautéed

Meal 3

  • 4 chicken legs (most of 4 anyways, little boy of mine finished all of his and started into some of mine :slight_smile: )
  • 2 servings or rice
  • some more onion
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5

Micro Cycle 1/10
Rest Day/Youth Wrestling Practice 1/2/25

So I haven’t started adding GPP / Active Rest into this program yet. Going to adapt to the current volume and assess the need for it.

Youth wrestling practice tonight. My 3 year old (3 as of about 3 weeks ago) has been wrestling with me since his 2nd birthday. We have done floor time together since his infancy, but 2 was the age where the “rough” met the “tumble”… now at age 3 it’s just the “rough” :sweat_smile:. We’ve spent the last year studying some of the great collegiate and world athletes. We also indulge in some Bret Hart and Undertaker, and are big Dragonball fans as well. He has been strength training and training with the youth team for a little over 3 months now.

After rising, maybe 90 minutes after

  • about 3 pints of water
  • 5g creatine
  • C4 packet

Meal 1

  • 6 oz bottom round steak
  • Wasn’t super hungry and felt just right, so didn’t dig into my eggs. I’ll eat them later with some cottage cheese.
  • Son ate 5-6 oz steak with sautéed onion & pepper.

After getting the kiddo through post-breakfast chores, we had some creative time, building Lego and such. Put together one of those cube organizers from Walmart for displaying books and Lego projects.

Got into our Deadly Weapons wrestling lessons after that, learning different ways into the fireman’s carry. This took us to lunch and nap time.

Meal 2

  • 3 eggs
  • 1 serving cottage cheese
  • kid had another 4 oz steak w some leftover rice and a swig of whole milk.

Chilling, going to do some writing. I am going to write 1000 words a day this year (not counting this thread), and I am currently at -1000.

Update: Okay I’m nearly to 2000 words on the day, making up for yesterday.

Meal 3

  • 1 pork steak
  • 2 servings of rice w some onion & pepper

Meal 4

  • 2 servings of cottage cheese
  • 2 eggs

@QuadQueen, thanks for comin by! Correct me if I’m wrong, but aren’t you a South Dakotan?
@shaneinga, Welcome bro.

2 Likes
6

Born and bred! Where are you on the map?

7

Born & raised on a farm in Brown County, few miles north of Groton.

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8

Are you still in that area? I was born and raised on a farm in Bon Homme County, about 25 miles northwest of Yankton.

9

I moved down to Arkansas about 4 years ago on a whim. Got a little one now so I’ll be here for a while. My brother-in-law is from Elk Point so my sister & nieces are in that neck of the woods.

That’s good country. Looks like you probably weren’t far off of the James River. We were about 10 miles off the James; that’s East River SD for ya!

I’m guessing dairy farm?

1 Like
10

Yeah, not too far, right around that 10 mile mark for me too.

Cattle - but feeders not milkers. You were close though!

11

Micro Cycle 1/10
Incline Press Day 1/3/25

Upon waking

  • bout a pint of water and a Thermotab

Breakfast

  • 6 oz lean steak
  • 3 eggs

Pre Training

  • 1 pint of water
  • C4 packet

Training

Incline press

  • 45x10, 95x5
  • 125x3, 135x3, 145x3
  • At this point I moved the bench angle up one notch, which is the notch I originally set my max/percentages at. Started at the lower setting just to see how it would feel.
  • 145x3
  • 155x1
  • 165x5x3

Incline press, 3s pause at the bottom, same angle

  • 115x8
  • 115x8

High incline DB press

  • 40x8
  • 40x8
  • These felt great. Going really deep on these.

(Optional)

Bent over delt row, BB

  • 45x10
  • 45x10
  • 45x8
  • Upper body parallel to the floor, elbows perpendicular to the body and pulling the BB to the chest with a wide grip

Pushups w feet on a block

  • 2x8

Notes

  • Done in an hour. Had son with me. Got his 10 (assisted) pull ups in for the day, as well as some push ups and back ext off of a bench (with me holding his feet).
  • Good session. Need to bring my grip in on Incline Press.

Post Training

  • 1 pint of water
  • 5g creatine
  • 1 Thermotab

Meal 2

  • Cooked up 6 red potatoes, son and I smashed through 4
  • 6 eggs and son had chicken soup*
    *I keep several 1 pint mason jars with homemade chicken stock and 8 oz dark meat chicken in the freezer for him; super easy to thaw and heat on the stovetop. This is also a nice way to heat leftover rice, just pour the heated chicken soup over the top.
  • Nap time for mini me, I’m chillin.

Meal 3

  • 5 cups of 2% milk

Between Meals

  • 5g creatine
  • quart of water or so, maybe more

Dinner

  • cooked up about 20 ounces of Snapper fish
  • leftover taters and roasted some carrots, onion & pepper
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12

Micro Cycle 1/10
Rest Day 1/4/25

Meal 1

  • 6 eggs cooked in bacon fat
  • 1 serving cottage cheese

Meal 2

  • 4 chicken legs
  • 1 serving of rice

Snack

  • 3 cups of 2% milk

Dinner

  • 6 eggs
  • 1.5# potatoes w olive oil

Other

  • 10g creatine today
  • no caffeine

Had a brutal headache all day that kicked in shortly after breakfast. Have had headaches all week long, with at least 3 days last week with crippling headaches. Not sure what the fuck that’s all about.

1 Like
13

Note

  • Plan on changing my training scheme from Sun/Mon/Wed/Fri to Sun/Tues/Thurs to better fit with my son’s schedule with me. This change will give me an extra day to focus on training him on the mat.
14

This is awful! I hope you’re back to having an ache-free head today!

15

I like this but active recovery isn’t really a thing… looks like it should give you the power look and a big yoke

16

Love Arkansas. I’m about 2.5 hours north …spent summers at Lake Norfork

17

I did an exercise last night before bed from, I think, a Bret Contreras article. Something about 10 things you can do daily. Anyways, the exercise was basically holding your arms out parallel to the floor (while standing), and externally rotating until your thumbs point behind you. Did 10 of these with a 5 second hold and they made a huge difference pretty much immediately. Feel a lot better this morning, will see how I feel after some food.

Are you saying that being Active to promote Recovery isn’t a thing? Or that Recovery can’t be promoted by extra Activity?

It’s reliably true in my own training, as well as the training of many others such as CT or Louie Simmons or anyone who promotes GPP. I suppose it becomes semantics at that point. “Active Recovery” is a broad term, which is why I defined it in the original post.

Appreciate you stopping by. So far this is an extremely fun program and a nice change from HIT. I’m not feeling so beat up and tired all day after training, and am moving some pretty decent weight for my bodyweight and age.

1 Like
18

I’ve seen no solid literature or studies to show it actually works aside from a placebo … which, I suppose, can help to a degree. The recovery of CNS and hypertrophy processes can’t be sped up to my knowledge.

Can you share any literature or links?

I’m on a quest for bigger traps, delts and a midsection that looks like rebar

19

I’m not really sure what I would need literature or a study for in this case.

20

Micro Cycle 2/10
Squat Day 1/5/25

After waking: 800am

  • 1 pint of water
  • 1 large cup of coffee

Pre Training

  • C4 in a pint of water
  • 1 Thermotab
  • Kid had half a banana, and powered through half an orange and some steak while I was warming up squats.

Training Session: 1000am, fasted

Zercher squat

  • 45x10, 95x5
  • 115x3, 135x3, 155x3
  • 175x1
  • 185x5x4
  • These were tough today.

Zercher squat, 3s pause at the bottom

  • 125x8
  • 135x6
  • These felt great, first set was really easy. Second set was tough but felt great.

Zercher Bulgarian split squat, bottoms up

  • 45x8
  • 55x6
  • Much improved from last week.

Time: 55 minutes

(Optional)

Incline DB row

  • 35x10

Overhand pulldown

  • 110x9
  • 110x7, couldn’t get last rep to chest

Thick chin ups

  • BW x4+2+2, couldn’t get last rep to chest, grip is going now

Zottman curls

  • 20x8

Thick BB curl

  • 45x8-10 lost count

Time: 1:08:30

Note:

  • Upon review of the original program, I am doing a little too much Optional work. I don’t really like doing it anyways so I’ll back it off to one exercise, maybe two depending on the day.

Post Training

  • 5g creatine in a quart of water
  • 1 Thermotab
  • 1 orange
  • Kid had other half of his orange.

Meal 1: around noon

  • 3 chicken thighs
  • 2 servings of rice
  • Kid had a chicken thigh and a serving of rice.

Nap time for Boy. I’m chillin, doing some writing and some thinking.
Feeling great today.

Meal 2: 400pm

  • 6 oz lean steak
  • 3 eggs in butter
  • Felt great after that piece of beef, but within minutes of eating the eggs I’m feeling nauseous. This may be the culprit to feeling ill and having headaches this week. Didn’t relate the two because a few times this week I’ve had eggs and potatoes and felt fine, but every time I’ve had a headache or felt nauseous it’s been after eggs… I’m going to pull them from the diet and see what happens. Been eating quite a few eggs daily for years.

Between Meal 2 & 3

  • 5g creatine

Meal 3: 800pm

  • cooking up 20 ounces of snapper with some rice and sautéed veggies.

Son and I drilled wrestling for about an hour after Dinner.

Son and I are reading Tarzan 5, 1 chapter per day. We are also building Lego set 31120 Creator Castle, doing 1 bag per day (7 bags in the box).

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