Pigtown Power: Scott K's Powerlifting and Living Hood Rich log

Training Training Logs
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595 dead

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501 squat

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309 bench

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sheiko day 1 week 1 (#29)

Bench 150x5, 180x4 for 2 sets, 210x3 for 2 sets, 225x3 for 5 sets
squats 225x5, 300x5 for 2 sets, 350 5x5
bench 150x5, 180x5, 195 4x4
flys 5x10 with 30lbs
Gm’s 5x5 with 85lbs

this was much harder to complete then it looked on paper. The benching was easy the squatting wore me out. Nothing like a good change to your routine to spark new interest. Bodyweight is at 278.

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day 2 soooo this definatly looks easier on paper. My body is not used to the rep scheme or the exercise choices. The volume is a lot but its not taking too much of a toll on me

Deads to the knee (I went all the way up after a pause at the knee, not sure if thats right or if I just hate myself)
270x5, 345x3 for 2 sets, 405x3 for 2 sets, 435x3 for 4 sets
incline bench 165x4 for 6 sets
dips bw 5x5
rack pulls 315x4, 375x4, 435x4 for 2 sets, 495x3 for 4 sets (good god I suck at these)
lunges bw 5x5
some ab work 3x10

I am definatly not good a rack pulls and it just feels awful when I do them. I am sure that it will make me better in the end.

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day 3 of this awful experience

bench 155x5, 185x5, 195x4, 225x3 (2 sets), 245x2 (2 sets), 235x3 (2 sets),195x4, 185x6, 150x8
flys 5x10
squats 225x5, 300x4 (2 sets), 350x3 (2 sets), 375x3 (5 sets)

gm’s and french press will be done tonight, ran out of time. The benching is not hard however I am making sure my pauses are long and really concentrating on squeezing my lats which I dont usually do.

squats were awful even tho the weight was not a lot. I got through however, hopefully I will adapt more next week.

87

week 2 day 1
Squats 250x5, 300x4 2 sets, 350x3 2 sets, 405x2 5 sets
bench 150x5, 195x4, 225x3 2 sets, 245x2 6 sets
flys 5x10
push ups 5x10
Squats (again…) 275x3, 325x3, 375x3 for 4 sets
gms 5x5

this was rough. I was dizzy for the last 2 days and that did not help at all. 405x2 got stronger by the 4th and 5th set. benches were easy and squatting again was awful but completed…

I feel like ass hope this makes me better

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bodyweight is 276ish

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pretty much stopped logging here but I will still post some videos. If anyone really gives a shit just friend me on Facebook I post my logs from there now.

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recent rep work

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recent speed pulls (went back to cube method)

and if you type in my long ass name on facebook you will find me