Becoming a Powerlifter

[Andrew732]

14" BOX SQUAT
45x5
95x5
135x5
185x3
225x1
245x1
250x1
255x1

GOOD MORNINGS
45x10
75x10
95x10

PENDLEY ROWS
45x10
95x10
135x6
135x8

CABLE CURLS
30x12
40x10
50x8
60x3 Dropset
45x3
30x6

STRETCH

A pussy back workout but I was short on time. I really wanted to test my low back stability with the rows. It felt fine although the heavy squats remind me that I still need to be careful. Anyway, I think I'm ready for more deadlifting and leight rack pulls to keep thinks rolling. I'll be moving further away from the machines from here on out.

Keep training hard!

[artificialaspirations]

16" BOX SQUAT
45x8
135x5
185x5
225x5
245x2
265x1
270x1
275x1

RACK PULLS (from knee)
135x10
185x8
225x5
275x5
315x5 (alt grip added 1/2 way)
365x3
385x1
405x1

PULLUPS
0x8
0x7
0x5
0x3

BAND CURLS
MMx12
MM+15x8
MM+15x8
M2x10
15x20

CARDIO
15 min treadmill hill lvl 10

[artificialaspirations]

BW 180

ZERCHER SQUATS
45x10
95x10
115x10
135x10
155x5

INCLINE SPEED BENCH
45x10
95x5
135x3 (monster mini added here)
135x3
145x3
145x3
155x3
155x3

LATERAL RAISES
MMx12
MMx10
MMx10
MMx8 Dropset
Mx8

JR PRESSES
45x15
95x5

DCGBP
135x6
165x6
185x5
205x3
225x1

First time doing Zercher squats, incline bench w/ bands, and lateral raises with bands. Workout partner wasn't feeling the JR presses. The Z-Squats are exhausting.

Started taking Epistrong (2/day) and tren-TFO (1/day) for 4 weeks, then a break and finish off with 4 more weeks of Epistrong and Beastdrol before comp. Felt very motivated and strong.

[artificialaspirations]

BW 181

14" BOX SQUAT
45x10
135x5
185x5
225x3
245x1
275x1
285x1
225x5

DEADLIFT
135x5
225x5
275x3
315x1
365x1 belt and alt grip added here
365x1 at least 5 sec hold

PENDLEY ROWS
135x5
155x5
175x5
185x4
145x12 <--new pr!

DUMBELL 21s (altered grip a bit)
15x21
20x18
15x17
12x17
12x17

GHR on 45* HYPER
0x30

STRETCH

Low back felt sore and tight when I woke up today...took aspirin all day to reduce swelling. Back feels much better after workout. 365 dead felt really heavy off the floor, but I'm glad I got it. Back felt strong during rows.

Its a bit frustrating not being able to right PR next to everything as I've been here before. All the post-injury milestones have been achieved before. I can't wit till I break through em...

The EPISTRONG and tren-TFO are giving me good pumps and terrific focus. Good aggression to help move the heavier weights.

[artificialaspirations]

SPEED SQUATS
45x10 monster mini added here
135x5
185x3
185x3 mini added here
185x3
190x3
190x3
195x5

BENCH
45x20
95x10
135x5
185x5
225x3
225x2
225x1
145x15

PRESS
45x10
95x5
115x5

PRESSDOWNS
120x8
140x8
160x3
180x2
190x1
150x8 Dropset
120x8
90x8
60x8

BAND PULL-A-PARTS
mmx20
mx15
mm+mx15
mm+mx15
mmx12

[artificialaspirations]

16" BOX SQUAT
45x10
135x5
185x5
225x5
255x3
275x2
295x0
Didn't feel like trying it again. Low back and glutes not feeling 100%.

GOOD MORNINGS
45x12
90x8 (right ham too tight)

PULLDOWNS
150x8
165x5
180x3
135x8
105x12

HYPEREXTENSIONS
0x10
0x10
0x10

HAMMER CURL
25x20
30x12
25x13
25x8

RACK SHRUGS
135x20
225x15
275x12
315x6 Dropset
225x10
135x15

Low back, glutes and hams are uncomfortably tight. Still pretty sore from last squat workout. I guess those doubled bands had more tension than I thought.

[artificialaspirations]

BW 182.5

FRONT SQUAT
45x10
95x10
135x10

SPEED BENCH
45x10
45x10 monster mini added here
95x5
135x3
135x3
135x3
135x3
135x3
150x13 <--pr! (bands removed here)

DB PRESS w/ mini bands
20x12 couldn't lock any out
0x12 locked most
0x12 locked ~3/4
0x12 locked ~1/2

DECLINE CGBP w/ monster mini and micro mini
95x12
135x8
135x6
155x8 <-- pr! (bands removed here)

SIDE/REAR DELT CABLE RAISES
20x12
20x12
20x12

CARDIO
15 min recumbant level 10 hill

STRETCH

Fun workout tonight. Felt a little bit weaker as I didn't sleep well last night. Tossed and turned 75% of the night. I've noticed I sleep better on days I workout.

[artificialaspirations]

BW 185

14" BOX SQUATS
45x10
135x5
225x5
245x5 <--new pr!
275x1 (missed the 2nd)
290x1
295x1
300x1

SUMO DEADS
135x5
225x5
315x3
315x1 (pulled this one conventional)
315x5
365x2 (added belt and mixed grip)

PENDLEY ROWS
135x5
185x5
185x5

BARBELL CURL
40x12
50x12
60x12
70x11

CARDIO
15 min steady state lvl 9 recumbant

STRETCH
The deads and low back are a bit disappointing. Still slight discomfort and lack of confidence in the erectors.

[artificialaspirations]

Goals by the end of march @ 181 bw are:
Squat 405
Bench 315
Dead 500
Press 205

To get there I need to:
1. heal up the low back and keep it healthy
2. work on posterior flexibility and loosening up tight hamstrings
3. develop right shoulder and keep it comfortable
4. strengthen triceps and work on strong lockouts
5. clean up the diet

I've got three-4 week blasts of Epistrong with time off in between to help get me there. Things are progressing nicely so far, just wish the low back would heal faster.

[artificialaspirations]

OVERHEAD SQUAT
0x12
45x10
65x5
95x1
95x2
45x5
45x5

BENCH
45x15
95x5
135x5
185x3
225x3
225x3
225x3
225x3
225x3

PRESS
95x5
115x5
135x3
135x3
135x3

DCGBP
185x5
205x5
225x3
225x3
225x2

DIPS
0x8
0x8
0x8
0x8
0x8

Workout didn't go like I planned. The overhead squat was tough. I couldn't keep my heels flat at the bottom. Arms stay slightly forward (must be shoulder flexibility). The squats cracked my hip[s and knees like something I never felt before so I may have to set these aside. Bench went well, even paused a few of the first sets. I had to substitute OHP for rack presses as some ass-clown needed it to curl 50 lbs. Had to sub DCGBP for rack lockouts as another ass-clown needed rack for 1/2 squats. The other 2 squat racks were being used for curling. It was hopeless so I had to keep moving. Glad monday is over...