Grant's powerlifting log
week 1 of 12 contest prep Oct 16th
Friday intensity day
squat 6 sets of 1 at 90% 390, 315x5 easy all good depth and moved fast
bench 6 sets of 1 at 90% 270, 225x5 easy, all long paused and moved fast, started deadlift warm up sets and they potentiated my bench press performance interesting concept
conventional DL, 1x405, 1x455, 2x475 easy, 8x405 paused, 8x365 SLDL
chin ups 5x45 plate 3 sets 14 x BW
dips 10x45, 6x70
overhead barbell lunges 65 lbs 2x10 reps
reverse hypers 2x20
goals for 12 weeks
total 1315 at 198
hill sprints x20, 45 minutes
stretched out, squat 20xbar
Cool...a fellow 198lber. What competition are you training for?
Yeah I am in the 198's right now, i used to train at 230 and compete in the 220's, my best lifts at that weight raw are 560 deadlift, 325 bench, 490 squat, this was at a USAPL meet in charlotte NC in July of 2008,
best equiped lifts at 220 are 585 squat, 585 deadlift, 345 bench this was in July 2005
Now I compete raw and in the 198's, best lifts are squat 480, bench 305, deadlift 520, June 2009 100% raw meet in Illinois
last year I sucked at raw USAPL nationals, squat 440 called for depth, bench 305, deadlift 495, I hurt my sacrum in feb 2009 and I have not been able to sumo deadlift normally since then, I tried in this meet 540 DL and hurt it again,
I have been body building since then to try and recomposition myself, I have been working on conventional deadlift all year and it actually starting to get respectable, I have mastered overhand hook grip, my thumbs are deadened,
I now getting ready for some meet in east peoria, Il, hoping to make a come back for USAPL raw nationals next year, I have worked on squat depth all year and I am feeling injury free at this point,
I am toying with dropping to 181 freaking ripped up, I hit 185 at the end of my last cut cycle without water depletion techniques, I am sitting at 192 after today's workout and I have been eating carbs over 300 grams for 24 days in a row...
there you go...
Week 2 Volume day August 2nd
Squat 4x5 at 317.5, 1x5 325 so fucking easy
bench 5x5 at 220, 2 sec pause on all,
power clean moved to monday 5x3 at 205, explosive
rows 3x5 at 230 hardest lift of the day, may have to slow down loading here
dips 3x5 at 75, easy right trap hurting a little
lunges 2x5 each leg 140 easy, balls hurting in underware, no more boxers!
this work out felt much easier than last week, went in on 10 grams of BCAA's and 200 mg caff
Last edited by Grant Mccaulley; 08-02-2010 at 06:16 PM.
Reason: messed up weights
wt=194.4 after walking and eating first meal
walked 45 minutes on a treadmill at 4.0-4.2, OK i did run a little trying not to do this very much, this was fasted ran maybe 4-6 quaters at 8-9 mph, then I sat in the hot tub and relaxed
my right shoulder girdle is sore from rows and holding kids/babies
my legs are good sore in the muscles, no hip or knee pain
chest is sore from bench and dips
overall feeling really good, completing three low carb days in a row,
Andy - how did you maintain your squat strength as your gut got smaller during your recent cutting?, I have never regained my squat stability in the hole from dropping my waist from 40+ to low 30's... weighing 220 to now in the low 190's and upper 180's, or did you just continue to get stronger period and that is how you did it.
august 4 recovery day
squats 20xbar, 5x135, 3x225 (right adductor cramp/strain) 5x255, 5x255, 5x255, 5x255 all easy just feeling the right adductor, these sets really stretched it out and made it feel good; I really did not even feel sore prior to squats today
overhead press 5x95, 5x115, 135x2, 142.5x5 x 3 sets easy
deadlifts 15x315 singles, 30 second clock, these were easy felt good
bi's and tris pump up
calfs single leg 1 set 15 with 25
August 6 2010
10 grams BCAA, 30 grams gatorade, other than that fasted 1:00 PM
1. squats 8x135, 3x225, 3x275, 3x315, 2x355, 1x395 (91%) x 5 sets, 3x395, 5x326.25 all sets were deep and explosive felt much easier than 390 last week, back feels great, tripled on last set that may be my 5 RM today, ate like 300 carb before bed last night
2. bench 5x135, 3x185, 3x225, 1x265, 6x1 at 272.5 (91%)
3. deadlift 3x315, 2x405, 1x455, 3x480 (touch and go), 4x455, SLDL 370x8, my nervous system was full go at this point, all sets were easy and I had 1 or 2 reps in the tank, back and hips felt awesome
4. chin ups BWx5, 50x6 go up next week, 8x30, BWx13
DONE best strength workout I have had in a long long time!
Now I will try to cut some fat this week....
wt=192.4 I guess I lost some glycogen today! my muscles felt hot the whole workout,
took a nap
walked while pushing kids in a stroller 4 miles, 1:10 minutes total time
low carb today 130 grams, 300 protein, 45 fat = 2200 kcals
no weigh until monday morning
still excited about yesterdays workout, all lifts were so easy and explosive, my body is really adapting, I am so used to being beaten down by body building routines and volume that being focused on the main lifts for the first time in a year is very refreshing, I am adapting to not just surviving my workouts...I think a 600 lb deadlift will be destroyed within a years time...oh yeah and this is the lightest body weight I have ever been at while training for powerlifting; enough for today...