Modi's Raw Powerlifting Log

Training Training Logs
1041

06/06/10 - Squat Day

A) High Bar Squat
barx12
135x10
225x8
315x8
365x8x2

B) Hypers w/DB
125lbsx15x3

C) Lat Pulldown
100x6
140x6
180x8x3

I took most of last week off, just a couple of maintenance lifts. I also started PT on my left hamstring/glute/er. I really feel like I need to get this healed up. I feel like my lifts are going down, and my conditioning sucks.

I worked up to 365 for two sets of 8 without any real pain. I started to feel it towards the end of the second set, so I didn’t push it.

I think I’m going to throw in some complexes on my off days just to get back in shape.

1042

Two workouts to post…

06/07/10 - Bench

A) Bench Press
…225x5
275x5
295x5
315x3x3

B) Incline Bench
225x8x3

C) Nosebreakers
EZ+70x10x3

06/10/10 - DL/Shoulders

A) RDL
135x8
225x6
315x6
405x6x3

B1) Shrugs
405x20x3

B2) EZ Upright Rows
+90x12x3

C1) Chain Plank
3 Chains x60s, 60s, 60s

C2) Rear Delt Band Pullapart
MMx20x3

I had a cold earlier in the week, and my strength sucked on bench day. My plan was to work up to 315x5, but the strength wasn’t there, so I did 3 sets of 3 instead. I was pretty tired for the last two days, but felt good today.

I’m traveling tomorrow thru Sunday so I had to combine my DL and Shoulder workouts. I tweaked something in my elbow last night playing softball, so I layed off the shoulder press today. Man it’s tough getting old and not recovering as quickly as before.

Heading to PT later this afternoon for the glute/hammy.

1043

06/14/10 - Squat

A) Squat
barx12
135x10
225x8
315x8
385x8x2

B) Barbell Complex
(Deadlift,Bent Over Row,SLDL,Upright Row,Front Squat,Shoulder Press)
65x8x6
85x8x6
105x8x6

C1) Lat Pulldown
105x6
145x6
185x8x3

C2) KB Swings
16kgx15x3

I had PT this morning. It wasn’t as painful as last time. It seems as though some stuff is loosening up.

Squats felt ok on the glute/hammy, but I feel like I have lost some more strength, and my conditioning still sucks. Regardless, I’ll bump the weight to 405 next week for 2-3 sets of 8.

I did a few rounds of barbell complexes. I lifted at gym with bumper weights, and just added 20lbs to each set. I was breathing hard by the end of these.

I finished with some heavy LPD’s supersetted with some KB swings. 16kg was the heaviest KB, just used it to get a dynamic stretch on my left hammy.

1044

06/16/10 - Bench

A) Bench
…225x5
275x3
315x4x3

B) Incline Bench
225x3
245x8 (PR +10lbs or +3reps)
235x8
225x8

C) Nosebreakers
EZ+90x8x3

Bench felt a little stronger today than last week. My Incline seems to be progressing if nothing else. First day doing Nosebreakers in a while. I need to add these back into the rotation on a more regular basis.

1045

06/20/10 - Shoulders

A) Seated Shoulder Press
barx12
95x12
135x8
185x8x5

B) Shrugs
405x8
495x15x3

C1) Upright Rows w/EZ Bar
+90x12
+110x12
+130x12x3

C2) Side Delt Plate Raise
25’sx12x3

C3) Rear Delt Pullapart
MMx15x3

D) EZ Curls
+90x10x3

Not a bad day. It was about 90 degrees out, but my basement was a good 10-15 degrees cooler. Humidity was around 100% inside and out. I think I saw a thunder storm forming in one of the corners of my gym, but couldn’t be sure.

Tomorrow is a Squat day. I’m going to try a lot of foam rolling before I Squat, and see if I can work up to a few sets of 8 at 405.

1046

Glad to see your still fightin through your injuries man. Keep it up.

1047

[quote]BlackLabel wrote:
Glad to see your still fightin through your injuries man. Keep it up.[/quote]

Thanks man. I’ll get there.

1048

Alright, a little change in plans. I have been saying that my conditioning sucks lately, and frankly I feel like it’s time to lean out a bit. I have decided to do the Velocity Diet for the next 28 days and shed some fat, while retaining as much/if not all the muscle I have worked so hard to gain.

I started this on Monday. It basically consists of 5 protein shakes a day, and one solid healthy meal per week, with an extra serving of Surge on workout days. 3 weight training days (two heavy days and one medium day with short rest intervals), and a 4th day for the V-Burn Challenge which consists of 8 bodyweight plyometric type activites done for 10 reps each with no rest in between…repeated 7 times for time. And 30-60 minutes of NEPA (non-exercise physical activity) each day.

My caloric intake will be as follows:

[b]Non Workout Days
Calories - 1800kcal
Protein - 280g
Fat - 46g
Carb - 74g
Fiber - 30g

Workout Days
Calories - 2130kcal
Protein - 306g
Fat - 46g
Carb - 125g
Fiber - 30g [/b]

06/21/10 - V-Diet W1D1

BW - 268.5lbs

Total Reps - 20
Rest - 30 seconds
Load - Heavy (4-5RM)

A) Reverse Grip Bent Over Row
225x5,5,5,5

B) Squat
315x5,5,5,5

C) Close Grip Bench
225x5,5,5,5

D) Ab-Wheel Rollouts
5,5,5,5

NEPA - 45 minute walk w/dog

I think I was a little conservative on the weights here. I am going to stick to the program as closely as possible, but since I lift in my basement, some things have to change. I was supposed to Overhead Squat today, and do Dips. My ceiling is too low for Overhead anything, and I don’t want my Back Squat to fall into the shitter, so I am going to do them instead.

I also don’t have a dip rack, and Dips tear the shit out of my shoulder (biceps tendon), so I am doing Close Grip Bench instead.

1049

06/22/10

BW - 267.5lbs

NEPA - 40min walk w/dog

I can tell I am not used to low carbs. I felt a little off all day. Looking back at my old diet (I haven’t broken down the numbers yet), it looks like it was probably 50% carbs, 25% protien, 25% fat and 25% alchohol. That makes 125% and that’s too damned much!

1050

06/23/10 - V-Diet W1D2

BW - 266lbs

Total Reps - 40
Rest - 45 seconds
Load - Medium (8-9RM)

A) Wide Grip Lat Pulldown
180x8,8,6,6,6,6

B) Incline Bench Press
225x8,6,4,4,4,3,3,3,3,2

C) RDL
315x8,8,8,6,5,5

D) EZ Barbell Curl
+70x8,8,8,8,6,2

E) Hanging Leg Raise (knees to elbows)
9,9,8,8,6

NEPA - 30 minute walk & Softball game tonight.

Ouch, tough day. I almost went lighter on the Incline Bench. I know I don’t recover fast on Bench, and after the second set I was grinding it out from there on. 45 seconds flies by when your tired.

I feel like my body is adapting to the lower carbs. No headache today, and my energy was good in general.

The bad news is my dog that my dog strained a tendon in his paw yesterday, either on the walk with me, or while running with my wife. He is on Injured Reserve for a couple of days, so it looks like I’ll be walking alone. I typically don’t walk anywhere (that’s why I make car payments), so this will be a new venture for me.

1051

I am really curious to see how well your strength survives the V-Diet, good luck man. Maybe by the end you will have teh hawt abz.

I got a giggle out of the 125% thing, thank you for that.

1052

[quote]VikingsAD28 wrote:
I am really curious to see how well your strength survives the V-Diet, good luck man. Maybe by the end you will have teh hawt abz.

I got a giggle out of the 125% thing, thank you for that.[/quote]

I was finding that my left glute was shutting down on heavy Squats and DL’s, so I have had to reduce the load and my strength was already going into the shitter. Part of the appeal of this program was a change of training style, much shorter rest intervals with weights that I don’t have to compensate on. I agree, it will be interesting to see how my strength is in 4 weeks.

I’d take one hawt ab, maybe two right now. Any more than that is a bonus.

1053

Hey man,

just wanted to say good luck with the v-diet stuff. Whenever i start doing lo-no carb dieting, I always feel a little bit sunny at first, but it goes away fast.

And to be completely honest, i think the ability do keep your weights where they are is almost totally mental. I have no doubt that you will keep all of your muscle and most of your strength…you are definitely hard headed enough!

1054

Thanks Alpha, I don’t plan on wasting any of my hard earned muscle. Just want to see it a little better. :wink:

I think the only change I will make is to drink half of the Surge before and during the workout, and the other half at the end (rather than the whole thing at the end). I think the added carbs will give me enough of a bump to push the workouts.

1055

06/24/10

BW - 265lbs

NEPA - walk x 60min

It was hot as hell today, but my energy is at a good level. I have found that making my shakes in a blender with ice is like a treat, and look forward to them now. I thought I’d be craving something by now, but that’s not the case.

1056

06/25/10 - V-Diet W1D3

BW - 263.5lbs

Total Reps - 25
Rest - 30 seconds
Load - Heavy (4-5RM)

A) Front Squats
225x5,5,5,4,3,3

B) Bench Press
275x5,5,5,4,3,3

C) Chin-Ups
BWx5,5,4,4,4,3 ,(3,2)

D) Seated Shoulder Press
185x5,5,4,3,3,3,2

NEPA - walk dog x 45min

Bodyweight is down 5lbs so far, and I’m feeling good. My pants are already fitting looser. Tomorrow will be my solid meal day. It’s not a cheat meal, but a healty solid meal. I’m thinking about steak tips, sweet potato fries (baked), a big salad, and some watermelon for desert.

This was my first time Front Squatting in quite a while. I felt the soreness setting into my quads while I was benching. Tomorrows workout is going to be painful. I was supposed to do Push Press today, but due to low ceilings, I stuck with the Seated Shoulder Press that I’ve been working on. I messed up on the Chins, somehow I thought I was doing 30 reps, so I did 5 extra reps over the last two sets. I’m not really sure how that happened. I knew I was doing sets of 25 on everything, must have glanced down and looked at the rest intervals. Ah well.

These rest intervals are so short it’s crazy. After a heavy 5 rep set, 30 seconds is brutal. Next week I cut 5 seconds of rest off each set, which means I’ll probably be hitting a lot of doubles and singles by the end.

1057

Alright, I’m looking forward to my first V-Burn Challenge tomorrow (which one is the sarcasm emoticon?). This is a circuit of 8 bodyweight exercises done for 10 reps each. Each circuit is done 7 times. The idea is to do everything as fast as possible, and try to break your record from week to week.

The circuit is as follows:
A1) Jumping Split Squat
A2) Hand Walkouts - from toes
A3) Single Leg Deadlift - with twist and lateral reach
A4) Pushups - with torso rotation
A5) Jump Rope or Jumping Jacks (I’ll be doing the Jumping Jacks)
A6) Side Lunge - with overhead reach
A7) Handstand Push-ups (I’ll be wearing a helmet)
A8) Squat Thrust - jump and reach

I’m curious to see how many times I will make it through the circuit before I blow chunks, and then how long it will take afterwards to finish.

1058

First Blenderate, and now you.

What’s up with this dieting thing?

You all want to become pretty boys, or do you want to become a bad strong motherfucker?? :slight_smile:

– Stallion

1059

[quote]stallion wrote:
First Blenderate, and now you.

What’s up with this dieting thing?

You all want to become pretty boys, or do you want to become a bad strong motherfucker?? :slight_smile:

– Stallion[/quote]

Lol. I just needed something to do while I work on healing all my injuries, and I don’t think the extra bodyfat is helping my lifts at all. I also thinking that I will do my next competition at 110kg, instead of 125kg, so this will get me most of the way there.

1060

06/25/10 - V-Burn Challenge- Advanced Program

BW - 262.5lbs

Circuit - 10 reps each, no rest, repeat 7 times
A1) Jumping Split Squat
A2) Hand Walkouts - from toes
A3) Single Leg Deadlift - with twist and lateral reach
A4) Pushups - with torso rotation
A5) Jumping Jacks
A6) Side Lunge - with overhead reach
A7) Pike Pushups
A8) Squat Thrust - jump and reach

Time - 38:49

Holy Hell. That was bullshit. Chad and I are no longer friends.

My legs hurt from Front Squats, and my chest and shoulders were sore from Bench and Shoulder Press. Why in hell would you do something like this the day after a heavy lifting day? :frowning:

I took a nose dive on the first Handstand Pushup, tried again and aborted. I substituted the Pike Pushups from the intermediate program instead of the handstand pushups.

Half the time I was gassed from not being in cardio shape, and when I wasn’t gassed, my shoulders were smoked from yesterdays workout. I know I can’t do any worse than this next time, so I have a baseline, and will try to shave a couple of minutes off next time.

Bodyweight is down another pound to 262.5lbs, and making nice steady progress. I was down to 260 after the V-Burn Challenge. Needless to say my gym floor was a little damp, and I found myself inching sideways after each circuit to find a dry spot. [/whining like a little girl]