post powerliftng

[ayezer]

yes Hammer
going to do powerlifting meet in a couple months and squat and pull finally going up but trying to get leaner maybe bb next year

squats tonight w/wraps 275 x 5 315 x 3 335 x 2 have more
next week going for 350 for 1-2

then pulls 315 x 3 345 x 3 365 x 3
bw 174 am pants real loose

[mrky03]

Good job, what programming do you follow for power lifting?

[ayezer]

Well working on 1
squats more if do bb again need more legs so felt squat 2 x week, was told by Ifbb pro a couple of years ago I should do legs 2 x week one day focus on quads on day hams so no deads 1 x week and add some hams and if squat 2x week one day lighter kind of pause squats at bottom very deep other day still go deep abut heavier 2-3 reps.

lifting with ligfter from England who wrapped my legs properly 1st time in 8 years
and got depe on 315 and 335 felt good and have room for more

upper body making sure do pullups for upper back
bench 2x week did some heavy lockouts 1st time in ages need to do more of thant
back in bench shirt due to English lifter ideally would do 1 day raw 1 in shirt close to meet

yesterday bench in short was sore as he## so did board press raw 1 board 225 x 5 275 x 3 315 x1
then bench shirt 2 board 385 x 2 easy 405 x 1 1bd 405 x 1 1 board at top bar hit rack again but 2nd set better left arm getting numb in shirt.

do light shoulders w/db mainly and arms pumping a bb type workout on raw days

can't do that every week w/family schedules but would like to.

[mrky03]

Good stuff! I started doing Wendler 5/3/1 last winter, first time I ever followed planned programming. I made the best strength gains I've had in years.

[ayezer]

5/3/1 very basic but good offseason for just trying to lift more wt one issue is not much assistance.
there are few programs as meet gets clser stay w/specific % based on max
more than one way to do things but if goal is just more for offseason muscle just stick to basics and alternate hi reps and low reps so do not burn out.

[mrky03]

Right, I'm just using it as a means of lifting some heavier weights on my core lifts then doing my volume work. Seems to keep me injury free.

[ayezer]

gained back 1-2 lbs

squatting light not high intensity that will be Friday

squats w/u to 275 x 3
315 x 2 (3 sets) all deep very lightly wrapped knees

lying leg curls 5 sets last 2 drop sets last trip drops026.jpg027.jpg025.jpg

[ayezer]

starting to show even more only strength gains need to add more volume again after met most likely

[ayezer]

lst night real sore

bench w/u to 275 x 3 reps for 5 sets st 2-3 sets had 1-2 more reps last 2 sets not much left

feel flat strict form

then cg bench 225 x 3 paused reps then 245 x 3 also paused and still had some more

real sore today

and squats tomorrow.

[ayezer]

looked better wt class 181
squats 315 x3 easy 335 x 1 355 belt to and wraps to tight felt uncomfortable and no spot so wait until spot

deadlifts gi problems affected me
365 x1 2 singles 2nd felt better and 375 x1 felt heavy

002.jpg

[ayezer]

bench

bench raw w/u to 225 x 5 275 x 2 300 x1 did not stay tight
bench shirt 365 x 3 off 3 board 385x 3 off 2 board 405 x 1 1 bd easy 425 x 1 off 1 board easy

shirt cut up good marks feeling good w/shirt need to make sure is on right.

[ayezer]

wt gain coming back

heavy lifting and wt going back up slightly pants still loose around waist but still
need plenty bodyfat to lose but not until after powerlift contest

new pic at 175 am SEPTEMBER 23-2014.jpgback today pullups bw 51 total reps 6 sets facepulls 3 sets 15 reps
pulldown row combo 3 sets seated cable row 3 sets

a few min hit cardio 6 min

[ayezer]

SEPTEMBER 23-2014.jpgbench press in shirt single ply last workout
w/u to 365 x 3 off 3 bd 385 x 1 easy 2 board 405 even easier 1 board 425 x 1 1 board 435 easier then 425 1 board

light 3-4 days later 225x 3 2 sets and 275 x 3 2 sets last set 3 rd rep a little slow

squats last 2 days 315 x 2-3 reps 3-4 sets loose knee wraps

light day reps w/275 reps work on depth no wraps

pulls also light only to single345 saving for bench heavy again tomorrow
feel fuller

[ayezer]

exhausted back from a weekend trip a lot of driving
here is a pic019.jpg

[ayezer]

blurry out of town and tired but thought it was improved.