I am the world that hides the universal secret of all time

[InspectaDeck]

Hello. I guess I'll introduce myself. My name is mike. Been lifting a little over 3 years. Have done 2 meets. Did 1170 in 220's my first meet. 1455 in 242's 2nd meet. None in 2015 because I've been very broke. I play around with strongman implements when I can but mainly focus on powerlifting. I'm currently training at a gym owned by an arm wrestler so I'm adding some grip stuff into training for fun/well roundedness.

I hover between 240-250 bodyweight depending how much money I have for food. I dont really care about weight classes, just increasing maximal strength. Right now I'm probebly around a low to mid 1600 raaaaw total. Low 6's squat, low 4's bench, pull a little more than I squat. I do my own programming. Try to keep it simple and close to the main movements.

This is what I did for the week. Recently failed a squat single that should have been easy, so I reset to 80%-ish.

Day 1
-Squat 480 3x3
-RDL 315 3x8
-Horizontal cable row
-1 armed lat pull down

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Day 2
-Bench 315 3x3
-Pendlay row, sets of 5 ending with 245
-OHP 135 3x8
-Bicep and Calf

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Day 3
-Deadlift 495 3x2
-Squat 315 for a few sets of 5, then 365x5(this will be rotated with box squats weekly)
-Leg press
-Prowler push(cardio)

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Day 4
-OHP 180 3x5
-Bent over row 225 3x8
-Bench 255 3x8(close grip, med grip, competition grip)
-Arm & calf
-Grip work


Here's some recent training vids. Check out my youtubez as well.

[tdood]

Destruction of the empty spaces is my one and only crime. Welcome.

[lou t]

Welcome Mike. Good to have you on the board. Will follow your log.

[Austin Baraki]

Good lord, you squat deep. You could cut it off several inches higher and still get white lights.

Strong lifting!

[InspectaDeck]

Destruction of the empty spaces is my one and only crime. Welcome.

ohohoho

Welcome Mike. Good to have you on the board. Will follow your log.

Thank you sir

Good lord, you squat deep. You could cut it off several inches higher and still get white lights.

Strong lifting!

When I was just starting out I would try to squat right below parallel and it was killing alot of the speed of my squat so I just said fuk it and started burying them. After that my squat jumped up very close to my deadlift. One of the biggest challenges of doing a sort of hybrid full depth low bar was staying tight at the bottom. Its very easy to just hit the hole, lose all tightness, and completely ignore glute activation.


This was a long week. I work security at a busy downtown piano bar. We had 15 royal marines get drunk and rowdy on friday night. It looked like a scene out of roadhouse..

Day 1
Unfortunately I missed my first day of training because my gym was closed on labor day. Decided to say fuk it and just let that day go. No heavy squats this week.

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Day 2
-Bench 325 3x2(3 sets of 2)
-Pendlay row, ended with 255x5
-Dbell pressing, sets of 8-10, think I stopped at 85's for 3x8-10
-Bicep and Calf

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Day 3
-Deadlift 510 2x2
-Box Squat 285 5x3(still very new to these, but they seem to strongly re-enforce glute activation to get the weight moving. I think they should offer some carry-over)
-Leg extensions
-Prowler push(cardio)

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Day 4
-OHP 185 3x4
-Bent over row 230 3x8
-Bench 260 3x8(close grip, med grip, competition grip)(I also use minimal/no arch on the close and medium grip)
-Arm & calf
-Grip work(did blobs, forearm curls with a rolling thunder grip on a cable, and the standing strap thing)

Gonna video training next week. I thinking I'm doing around 500/330/520 for triples(doubles for deadlift)

[Bryan Dobson]

Strong lifter, I will follow.

[InspectaDeck]

Strong lifter, I will follow.

Hey

Squats this week were a bit off. Especially the 3rd rep of each set. Might have done too much sitting this weekend. May have brought my stance in too narrow on 1st set as well. I also noticed I'm externally rotating my feet alot on bench(something I used to do awhile back).

Day 1
-Squat 500 2x3
-RDL 335 3x8
-Horizontal cable rows and pull downs

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Day 2
-Bench 330 2x3
-Slingshot Bench 330x8
-Pendlay row 225x5, 245x5, 265x5
-OHP 140 3x8
-Bicep and Calf

[InspectaDeck]

Rest of training from this week