Koontz's Log

[koontzla]

Hi all.

My name is Andrew. I'm currently 22. I've been lifting weights in some capacity for going on ten years now. I started out lifting weights for football, then moved into powerlifting. I competed for a few years in powerlifting before I took up weightlifting and competed in that for a few years. I practiced brazilian jiu jitsu for awhile and lifted regularly while doing that, then took about a year off from any serious strength training. I've been back lifting weights regularly for about 10 weeks now, and plan on getting back into competitive powerlifting.

I've been coached by an Olympic/International caliber weightlifting coach, and have learned from a number of incredibly strong local powerlifters (albeit multi-ply competitors). I've done every program from Westside to 5/3/1 for at least 6 months. I'm not the strongest guy in the gym, but I've amassed a decent amount of knowledge regarding strength training over my brief period of lifting weights. Outside of the gym I enjoy reading (mostly non-fiction), beer, and playing tennis.

Ht: 5'9
Wt: 170-175

My current programming looks something like this:

Monday: Volume Bench
Close Grip Bench
Back/triceps assistance

Wednesday:Volume Squat
RDL
Barbell Rows
Posterior chain assistance/Abs

Friday: Intensity Bench
Volume Press
Weighted Chin Ups
Triceps/Biceps/Upper Back

Sunday: Intensity Squat
Intensity Deadlift
Posterior chain assistance/Abs

A fairly basic 4 day Texas Method variation for powerlifting.


Here's my workout from today.

8/7/2017

Bench Press
45x5
65x5
95x5
115x3
135x2
150x5x3

Recently switched my set up from heels up to feet flat. Feel much more stable and tighter having made this switch. I also feel like I can arch harder with my feet flat. These sets were pretty easy.

Close Grip Bench Press
115x5
125x5
135x5

Seated Row
4x12

Triceps pushdowns
3x10

Face Pulls
3x15

[Patrick Stroup]

My boy, let me tell you about my boy.

[koontzla]

My boy, let me tell you about my boy.

I'm just here to make you proud.

[skid]

You should be doing novice linear progression with those numbers, not intermediate. That and eating more. Good luck!

[koontzla]

You should be doing novice linear progression with those numbers, not intermediate. That and eating more. Good luck!

Hey man, thanks for your concern. Truth is, I've done the whole LP thing before. I don't want to do it again. Also, I'm comfortable at my bodyweight. All the best!

[koontzla]

W1D2
8/9/17

Squat
45x5
95x5
135x5
185x3
225x1
250x3x5
Really easy. 265x3x5 would've been a better place to start at, but slow and steady she goes. May jump 10lbs instead of 5lbs next week.

RDL
165x3x5
Same thing. Started too light on this one.

Barbell Row
185x3x5
This felt just right.

Leg raises
3x15


8/11/17
W1D3
Bench Press
45x10x2
95x5
115x3
135x3
160x3
170x3
180x3 this was pretty easy.

Press
105x5x3

Weighted Chins
20x5x3

Face Pulls
5x10

[koontzla]

Today's workout was a good one.
Squat
45x5
95x5
135x5
185x3
225x1
255x3
270x3
285x3 ezpz.

Deadlift
70kg x3
110kg x2
132.5kg x1
155kg x3

Probably should have warmed up differently. Oh well. Next time I'll go 135x3, 185x3, 225x2, 275x1, 315x1 before the work set.

Back extensions
35lbs 3x10

Standing Abs
3x10

[koontzla]

8/14/17
Volume Bench
Bench Press
45x10
45x5
95x5
115x3
135x3
155x5x3

CGBP
120x5
130x5
140x5

CSR
4x8

Lying Triceps extensions
40x8x3

Rear delt flyes
3x15

[koontzla]

W2D2
8/16/17

Squat
45x5
95x5
135x3
185x2
225x1
260x5x3 EZPZ.

RDL
175x5x3

Barbell Row
190x5x3

Standing Abs
3x12

[koontzla]

Have finally picked a meet to compete in. USAPL South Carolina State Championships December 9. Looks like I need to buy some IPF approved wrist wraps/knee sleeves.