Becoming a Powerlifter

[needtogetaas]

love the new prs bro

[artificialaspirations]

I think I found a small local deadlift comp that I can compete raw in october. I'm really excited about it, the dead is my best lift and I just want to get used to some competition. Not too much pressure, hopefully a good warmup for me to do a full power meet next year.

[artificialaspirations]

SQUATS
45x10
95x5
135x5
185x5
225x5
255x5

DEADS w/ double overhand
140x5
190x5
230x5
280x5
320x5
370x5 <--new pr! switched to mixed grip here (bounced it a bit which I never do. Tweaked low back and called it quits. Was going to try 410 for 1 or 2. I'm on the aspirin big time and hopefully it won't be too bad after some ice and rest.)

PULLUPS
0x8
0x8
0x5

MACHINE PREACHER
65x8
80x8
95x7

[artificialaspirations]

BW 180

BOX SQUATS
45x3
95x3
145x3
185x3 (low back not ready for this)
145x3
155x3
165x3
165x3

BENCH
45x12
95x8
135x5
185x5
235x5
235x3
235x3
235x3

HS PRESS
110x8
120x8
140x8

DCGBP
195x5
205x5
205x5

REAR DELT CABLE
20x8
30x8

Low back still sore and squats agrivated it a bit more. Was a bit disappointed on bench today as last weeks 230 felt much lighter.

[artificialaspirations]

FRONT SQUAT
45x6
95x5
115x10
135x10
165x10
135x10

HS HIGH ROW
70x10
75x10
90x10
100x5
70x5 Dropset

HS LOW ROW
75x10
100x10
125x10
150x5
100x5 Dropset

HS SEATED SHRUG
45x20
70x20
50x20
50x20
50x20
25x16 Dropset

PREACHER MACHINE
65x20
80x10
95x3 and 3 forced
80x6 and 4 forced
65x8
40x6 Dropset, lost feeling and control of arms

Low back still sore so front squat was my only option and didn't want to push it and go too heavy.

This is without a doubt, the most boring and biggest waste-of-time workout I've done in a long time. It reminds me why I train the way I do and why I use freeweights. I can't wait to squat and DL again.

[artificialaspirations]

BOX SQUATS
45x3
95x3
135x3
145x3
155x3
165x3
175x3
185x3

BENCH
45x12
95x5
135x5
185x5
240x5 <--new pr!
240x3
240x3
225x5
185x7 triceps failed
140x13 triceps failed

HS PRESS
130x10
135x7
120x10 (assist at top last 3)
110x10 (assist at top last 2)
110x10 Dropset
60x6

PRESSDOWNS
120x10
140x10
150x7
130x7
120x6 Dropset
90x6
60x6 lost feeling in arms. jello.

Low back still sore so I tested the squats. Hips are sore and tired, knees starting to ache. No heavy squats or deadlifts this week.

Concentrated hard on lockouts and I feel like my triceps are definitely my limiting factor. I'm sticking right where my tris take over. They have suffered from my shoulder surgery, no more dips, flat CGBP, etc.

I built some board presses and got some bands and chains to start working on lockouts and concentrating on tri strength.

I don't think I'll be able to do the deadlift comp I was aiming for in October. I go on vacation in a week where I will just walk. I'll reset 5x5 when I get back after a good week off. One more back workout to go until the rest period. Can't wait.

[needtogetaas]

Whats the word bro.

[artificialaspirations]

in nyc on vacation. low back still strained so no dl contest. enjoying the time off. diet is shitty.

[artificialaspirations]

Will be back in gym on monday to test max squat and DL. Will do Bench and Press on Wednesday. I will be focusing on triceps, glutes, hamstring strength and flexibility and right shoulder hypertrophy. Hope to get stronger all around. I'll be keeping cals the same or slightly over maintanence as to not gain too much fat.

I got some bands and chains to start doing some different stuff and I'm going to reduce DLs to every other week.

[artificialaspirations]

well fuck.

I tweaked my upper back, near spine, between shoulder blades working around the house today. Wasn't lifing anything heavy, must have just moved wrong. Had trouble breathing and the Pain brought me to my knees. I can't expalin it and the doc says these things happen. Just got back from emergency room and have Pain and muscle relaxants to calm it down. I don't know if I can make it to work tomorrow. Standing and sitting is a challenge. I will alternate heat and ice and get lots of rest. I'm bummed out big time because of no lifting for probably another week and in serious Pain. WTF?

[artificialaspirations]

back felt much better the next day after the meds, ice, heat, rest. I think it was mostly the valium which is the mac daddy of muscle relaxants. I need to be careful with that stuff, but in this case is was absolutely necessary. I couldn't stand up or even breathe. Scary.

Anyway its getting better everyday and think I'll be in the gym monday which will be three weeks off. Hopefully my strength won't be too far gone. I'll have to take it easy and not max like I was planning to program my 5x5. Maybe next week. Back feels 1000% better,and so do hips and kneees. I wish I'd have been stretching more in my time off.

Thanks for your support.

[sweed]

Heal up bro!!!
sounds scary!

[MetalMilitiaBabe]

Just wanted to stop in and say you have been doing really great with the numbers. Get yourself healed up, remember dont try to start back right where you left off, give yourself a little bit of time to come back. Be sure to keep us all posted on the progress.

Need2 Sponsored Athlete
www.anitaramsey.com

[almard]

you need to eat more.....

[artificialaspirations]

Well low back bothering me again so no squat and DL but I think I will start benching next week. Also, I think I am having a sciatic nerve problem that just started. Shooting, annoying Pain running down my left glute and hamstring to about the knee. Will it go away? Any exercises to help this?

I'm hoping its related to my low back strain....