Becoming a Powerlifter

[artificialaspirations]

BW 180sh

14" BOX SQUAT
45x5
95x5
135x1 (tweaked low back here)
95x3
135x3
155x3
175x2

BENCH
45x10
95x5
135x5
185x3
205x1
225x1
245x1

DIPS
0x10
0x8
0x8
0x8

Low back hurt again and sciatica driving me crazy. Thought I was healed and felt like I was taking it easy. I'm on an ice and aspirin diet. Hopefully I can get into see my doc tomorrow. I wanna be healthy for full meet in February.

[artificialaspirations]

you need to eat more.....

thanks for the positive encoiuragement. I don't use aas so excesive calories make me fat as fuck.

[artificialaspirations]

OK. Saw doc today and got two anti-inflamatories and a muscle relaxer and need to check back in a week. All prescription so I know one of them is very stong, grandaddy of aspirin. wish me luck. No weights for another week as potential for injury rise on such meds. Not that I can do much without a low back anyway.

How do you guys suggest I start back? Doc suggested smith machine for squats and I assume leg press for my legs and hams although I don't like not being in a rack and haven't used a smith in years. For low back I'm thinking hypers until feeling solid again. Anything else? Advice, avoidance?

Need2-I did recieve the epistrong and can't wait to use it. Gotta get healthy. Bummer.

[artificialaspirations]

SQUATS
0x15
0x15
45x15
55x15
60x15
60x12
60x10

HS PRESS
35x15
35x15
35x15
35x15

BENCH
45x10
95x10
135x10
185x3
135x8

PRESSDOWNS
100x12
120x12
120x12
120x10
100x12

Easy workout just to get moving again. Shoulder felt weird today so I took it easy. Back is feeling alot better. I can't believe how weak I got in the past month. I haven't been taking care of myself.

[artificialaspirations]

FRONT SQUATS
0x12
0x12
45x12
65x12

GOOD MORNINGS
0x12
0x12
0x6
45x12

HS HIGH ROW
90x12
140x12
160x12

HS LOW ROW
90x10
110x10

NERD ROWS
25x12
25x12
45x6

HS PREACHER MACHINE
25x12
35x10
45x6
35x8
25x12

GHR ON 45* HYPER
0x12
0x10
10x16
25x3
0x3

Back felt good today. Another easy rehab workout. Less than 60 sec rest between each set. I may have some of the reps wrong but you get the idea.

[artificialaspirations]

SPEED BENCH
45x10
95x5
135x3
135x3
145x3
155x3
135x3
135x3
135x3

HS PRESS
90x12
90x12
90x10

JM PRESSES
45x12
65x12
85x8
95x6
65x12

[artificialaspirations]

BW 175

SQUATS
0x10
45x10
65x10
80x8
95x10
115x10
135x5
135x5

GOOD MORNINGS
45x12
65x10
85x10

WIDE PULLDOWNS
90x10
105x10
120x10
135x5

LOW CABLE ROW (WIDE HANDLE)
75x10
90x10
105x10

NERD ROWS
25x10
45x10
45x10

SHRUGS
45x10

INCLINE DUMBELL CURLS
15x12
15x12
15x10
15x10

[artificialaspirations]

BENCH (Right shoulder didn't feel right tonight)
45x10
95x10
135x8
185x5
185x5
185x5
135x8

HS PRESS
70x3 stopped because of shoulder

DECLINE CGBP
95x10
135x6

ROPE PRESSDOWNS
55x12
65x12
70x8
75x7
65x8
55x10

Was rushed tonight, shoulder was sore from earlier today, and have very little motivation.

[needtogetaas]

Hey good to see you man.

[artificialaspirations]

Thanks need2, I'll be back to it soon enough.

I found a local comp to train for in february, so I can't wait to start training heavy again. This one isn't associated with a fed, but at least I can lift raw and get some experience. I'm gonna use EPISTRONG before the meet.

Im also happy to report my bloodwork after the Beastdrol/Tren-TFO cycle that I set my current PRs...liver in range, cholesterol 148, all is good. Doc says I'll live to be 100 with values like this.

[artificialaspirations]

BW 174

14" BOX SQUAT
45x10
95x5
135x5
155x5
175x5
185x3
185x3
205x1

DEADLIFTS
45x10
95x5
135x5
185x5
205x5
225x5

LOW CABLE ROW
90x8
105x8
120x8
135x5
150x3

DB SHRUGS
45x25
45x25
45x25

BB CURL
30x15
40x10
50x10
50x8
50x6 Dropset
40x3
30x3

STRETCH

Back felt really good during deads. I can't believe how much strength I've lost in th squat. I'll keep adding weight as I feel comfortable.

[artificialaspirations]

PEED SQUATS
45x10
45x3 (Monster Minis added here)
95x3
135x3
145x3
155x3
155x3
155x3

BENCH
45x10
95x5
135x5
185x5
195x5
205x3
215x1
215x2

Z PRESS
45x12
65x10
85x5

FLOOR PRESS
45x15
95x12
135x10
185x5
165x5

PRESSDOWNS (MONSTER MINIS)
1x25
1x15
2x4
1x12
2x4
1x15

CARDIO
16 min recumbant hill lvl 10

STRETCH

[artificialaspirations]

14" BOX SQUATS
45x8
95x5
135x5
185x3
205x3
225x1
235x1
245x0 (could have gotten this one, but technically spotter helped a bit)

CLOSE GRIP PULLDOWN
105x12
120x12
135x10
150x5

DB SHRUGS
45x25
55x25
65x17
75x10
50x8

ALT DB CURL
15x12
20x12
25x10
30x5
20x3

STRETCH

Low back feeling better everyday.

[artificialaspirations]

BW 181 (what a difference Thanksgiving weekend can make)

FRONT SQUAT
45x12
45x10 (monster mini bands added here)
95x5
135x3
135x3
135x3
135x3
135x3

SPEED BENCH
45x5
45x5 (mini band added here)
95x3
135x3
155x3
155x3
175x3
135x3 (monster mini added here)

STANDING DB PRESS
30x13
30x12
30x12

PRESSDOWNS (w/ mini band)
100x9
80x12
60x10
60x8
100x1 Dropset
80x3
60x5

Great workout today. Light and fast. Really concentrated on lockouts and enjoying the bands. Back feels great.

[artificialaspirations]

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.