AND HAPPY BIRTHDAY!!! Who knew your Bday was an international (nerd) holiday???
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Did I miss something? Happy birthday!
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Happy birthday x x
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Happy birthday!
(A bit late to the party)
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Happy birthday
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Thanks guys!!! 
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UPDATE:
Last sessions for all three lifts and stuff that follows has been rearranged for what I’ve laid out. Very basic stuff.
Total reps for squats were 60 for both sessions. Divvyed up in increments of 40 pound jumps from 135-250. Aim is to tack on another 15-30 pounds, and double the volume. And yes, the frequency will be dialed down.
For bench I’m just going to keep an eye on my 1RM by using 135 as my base, and adding on reps. Checking the percentages I just use 5% going on up. Today I got out 15ish reps. The 16th one wasn’t going to budge. Places me roughly at 219. But I’m gonna take those last 9 pounds off and park at it 210 roughly. I’ll aim for 20 solid reps over time, and maybe 5-10 pound increase, and a few grinders and reassess from there. A month or two should be enough time, and I’ll probably run this setup for another month.
Deadlift is super basic, but I’m okay putting myself through more volume even if it’s uncomfortable. 225 is my base for now. My stance tends to share with my squat so I’ll treat the volume similar to my squat, but take away 20-25 reps, and add in 20 reppers to keep it stimulating the first half. Once a week is a sweet spot for my deadlift. If I do two that’s okay too, but if I throw in the second session, it’ll be something I’ve jotted down from BOTSLAYER’S 5s Pro, and cut the poundage in half for simplicity sake and for my back.
Accessory/Assist, unilateral, and anything to help bring up weak areas will be done with dumbbells RPstyle in the 15-20 range. Tested where I am with the dumbbells. 30-50lb dumbbells is my range. I put these back in since they were something that helped me progress well when I first started training. Conditioning or weighted cardio will be on rest days accordingly. 3-4 days out of the week for 30 mins is doing me good with the main work from above done every 3 days.
I’ve been testing all of this out for about 2 weeks and everything seems solid. Trying to keep it as simple as possible. I’m feeling better, but I still get sensations of passing out. Kind of feels like when you jump up really quick and land. Other than that I feel good. Added in various fruits to whatever I’m eating. The natural sugar helps a lot during the mid morning and afternoon along with all of the salt drinks I mix up. Diet wise it’s just about getting everything I need in. Not nauseated anymore and everything stays down. Not gauging calories or anything just staying up on protein. 160-180grams. Carbs whenever I step foot outside, take them out when I’m inside resting, fats follow the same protocol as carbs. Veggies I just shove in my face throughout the day.
Placed my next appointment for blood work right before school. So everyone including myself will know how I’m doing at that point.
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Nice thoughts there Cyber 
Been away for a couple of days so HAPPY belated Birthday
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Thanks!
Update:
Feeling one heck of a lot better. Feeling much more in the groove, so I’ll be popping in here with the same frequency as I used to. Kind of.
This last week I’ve got a reasonable estimate on where my lifts are.
Squat using 225 as a base: managed to reach 25 solid reps. They all hurt lol.
Deadlift: using 225 got hazy after 15 reps, but I’ll place them at 17ish. Also hurt lol.
Bench: using 135 I got 18 reps. Didn’t hurt lol.
These weren’t done on the same day though. I treated these all as if it were a 1Rm day. Did some walking to just warm up but not wear anything out too soon, small work up for squat and deadlift, and did one jump for bench as a workup as well.
I used a Wendler based calculator, and got 410 for squat, 360 for deadlift, and 210 for bench. These are all estimates, so my goal is to bang these same numbers out over the next couples of weeks with +1 rep and maybe 5lbs more for bench, and 10lbs more for both squat and deadlift.
This last week I’ve just been walking because it’s been unforgivable concerning the weather. Wednesday, I believe, it was about 97 degrees with a 50% humidity level. I tried tire flipping earlier this week, and sprinting, and felt God awful despite drinking my weight in electrolyte water.
I’m staying my butt in the house most of next week and staying in the gym where there’s AC, because the heat index for next week is supposed to jump to 97-100 degrees.
But I’ll be logging what I’m doing more frequently and whatnot. Since I’m gonna stick with this for a while. And return back to my usual afterwards.
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I have a question.
For the PURE POWAA template, “Max Xs”, is that referring to reps or sets in total?
I’m more than likely going to run your template because I skimmed through all of your free stuff and that one in particular caught my attention.
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Posted in other thread because I think that is a pretty good question others will have…
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Thanks man! Excellent post 
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LOG # 327
DB Garage stuff:
Front squat: 50 reps
Goblet squat: 3x20
DB single arm push press: 3x10 each arm
Shoulder press: 3x10 each arm
Rows: 3x10 each arm
Romanian deads: 50 reps
Calf raises: 30 reps no weight 50 reps with DBs
Hanging leg raises: AMRAP (40 reps)
LOG # 328
6 mile rucking. Not sure why I don’t implement this more since it’s about the easiest weighted thing I can pull together. I used my two 20 lb dumbbells, and 3 bricks from my backyard. Wrapped everything in small towels so the brick didn’t get chipped down by the iron. Altogether it was 50-60lbs give or take.
Pretty fun. Very tiring.
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Definitely the easiest…although not sure why I didn’t think of adding bricks to my bag…so thank you for that!
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My dad said chains work very well too. If you can manage to find any.
LOG # 329-331
Half of last week and up until today I’ve strictly been doing dumbbell and body weight stuff. First because half of my lifting gear I straight up lost or left somewhere. So my sleeves, chalk, wraps, and belts I’ve officially lost. Which I look at as a good thing because the dumbbell work is helping tremendously with balance and helping me work that mind muscle connection that’s been struggling since last year. It’s also zapping all this stiffness I’ve accumulated for a long ass time now.
I did re-order more stuff. And some new things for at home stuff. Ive laid out and tinkered with all the stuff I’ve read from BOTSLAYER’s handouts, and tweaked some things. So when I jump back into the swing of things concerning powerlifting, I’ll have a whole new template that I’ll hang on to for the rest of the year. And I’ll also try again for some winter lift meets that will actually be in Houston this time around instead of 2 hours East.
Getting off track…uh…
Right. Dumbbell stuff. It’s a mashup of everything honestly. I’ve kept it full body simply because my aim is to wear myself out with as much volume as I can muster and then squeeze more in. There’s those places that I just can’t seem to bring into play under a barbell that I can with a dumbbell. If that makes any sense.
Squats (variations included)
Deadlift (variations included)
Dumbbell cleans and presses
Floor press
Rows (variations included)
Weighted ab stuff, leg raises, planks
Calves
Strict presses
Curls, skull crushers, etc.
The type of movement isnt my main concern since you can do practically anything, I’ve just been rotating volume schemes in different ways so I have something to work on and improve.
20 reppers, 3x10, 5x5, AMRAP, slow eccentrics, RP style, 1-2 pauses, etc.
So the list becomes rather endless, but I don’t mind since it’s something I can focus on and get better at in the mean time.
And yes…I will add a picture for the after thingy concerning the challenge.
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Sounds amazing!
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LOG # 332
More volume stuff.
Squat
Really should’ve worked the groove more because my hips told me just how angry they were with me for not easing back into the heavier stuff.
135x10
185x10
225x10
315x10
Leg press
135x20
225x20
315x15
405x10+5
Weighted hypers
Holding 25lb plate
AMRAP
Hanging leg raises
3x20
10 min running. Well on and off sprints. More like struggling for 10 mins.
Good session. But I’m going to be asleep for the rest of the day except to raid the fridge and go to back to bed.
Slowly upped my calories to right around 2900. So far I’m not getting fat. The scale is creeping up by a pound in the span of a week and some days. Crept up from 185 last month to 190 and 195 to 202lbs for most of the middle of this month on towards today. But I’m thinking most of that was water fluctuation and a bit of fat loss. Since I’ve been doing a lot of cardio/walking outside in the blistering heat.
Just gonna build on the volume until I can get a base for the new template I’m reasonably happy with.
I’m honestly surprised my numbers haven’t gone down practically at all with me not doing strength focused stuff for well over a month now. But I figured it’s time to pack on at least another 5lbs of muscle if I want to see my lifts jump up into the next phase. As mentioned somewhere in the past conditioning work is probably my best bet for a bit of recomping. If I even still care about it after a while. But rucking seems to be awesome. Right amount of work, that doesn’t leech into my recovery, but gives my body something to sort out so I continue to burn fat where it’s needed.
Thank God for sweet potatoes. They’re literally the only source of carbs aside from rice that I’ve been eating, and I eat a crap ton of them but they’re so good tasting lol.
I’m surprised I’m not getting frustrated like I usually have done when I have to back off of powerlifting focused training. I guess I’m just coming to terms with just how long of a process this is. Which I’m fully okay with…at least now I am.
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