Power Building Log 101 Power Building Log 101 - Page 2

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Thread: Power Building Log 101

  1. #11
    Join Date
    Aug 2017
    Location
    Colorado
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    410

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    • starting strength seminar december 2021
    • starting strength seminar february 2022
    • starting strength seminar april 2022
    Week 3 / Day 3

    Volume: 13,422

    Squats - 220 3x5
    DL - 374 1x3
    DL - 320 3x5
    Def DL - 285 1x5
    Pendlay Row 175 3x5

    Solid day, lifts went up just fine. Nothing to report. Digging the new plates. I am able to load the plates almost exactly to the percentages I'm looking for.

    Yea, I know I paid way too much for the plates, but I also wanted to equip one of my kids with a gym. He got the hand me downs and I got new, bright and shiny.
    Last edited by Matthew Spicka; 07-24-2021 at 11:04 AM.

  2. #12
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    Aug 2017
    Location
    Colorado
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    Week 3 / Day 4

    Volume: 21,916
    Time: 1:43
    Weight: 225.2

    Pauses Bench - 162 5x3
    Press - 137 x 10, 10, 9
    Chins - 10, 5, 6, 5, 4
    Dips, -30 x 12, 13 / BW 10
    Barbell Curls - 65 x 8, 10, 10

    Saturday is my most brutal work out. Maybe because the volume is high or because it's the 4th day. Almost 2 hours, but was able to complete and the work out was harder than last time. It's still the chins that drain the lift out of me.

    I cannot hit 3 10s on the press, but was still better than last time.

    I'll have better eating habits soon and should be able to get myself down to 215# without losing strength.

  3. #13
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    Aug 2017
    Location
    Colorado
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    Week 4 / Day 1
    Volume: 13,925
    Weight: 225
    Time: 1:45

    Squat - 315 1x5 PR
    Squat - 275 5x5
    Front Squat - 165 2x5
    Romanian DL - 255 3x5
    Lying Leg Raise - 1x30

    Squats are now officially difficult. 315 is my all time max set of 5. 275 at 5x5 is also moving into some unknown territory. My rest were a bit long for no real reason but I was a bit lazy and wanted to be sure I completed the day as written. I think I'm going to need to eat more.
    Last edited by Matthew Spicka; 07-27-2021 at 10:31 PM.

  4. #14
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    Aug 2017
    Location
    Colorado
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    410

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    Week 4 / Day 2
    Volume: 18,812

    Branch - 232 1x5
    Paused Bench - 205 5x5
    Close grip Bench - 178 3x5
    Chins (-30) 10,10,7,5
    Lying Tricep ext. - 67 12,12,13

    My inconsistent eating has finally caught up to me. I didn't eat enough today and it shows. Today was a grind but I made it. Tomorrow is my last day of work and I'll be able to change my habits quickly. Will be eating more to keep up the energy levels to hit the gains.

  5. #15
    Join Date
    Aug 2017
    Location
    Colorado
    Posts
    410

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    Week 4 / Day 3
    Volume: 13,764
    Time: 1:30

    Squat - 220 3x5
    DL - 383 1x3
    DL - 338 3x5
    Def DL - 294 1x5
    Pend Row - 185 3x5

    Spent yesterday and today cleaning and drywalling part of my garage. I thought I would be too tired to lift... I was good to go and lifted as scheduled. Used my 4" belt instead of the 3" and I am going to keep using it for a while. I want to buy a levered belt and am trying to decided on 3 or 4 inch. I feel like I get more support from a 4" belt, though it may be just in my head.

  6. #16
    Join Date
    Aug 2017
    Location
    Colorado
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    410

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    Week 4 / Day 4
    Volume: 24,619

    Paused Bench with Kadilac bar - 162 5x3
    Press - 137 3x10
    Chins - 7,8,7,6,5
    Dips - (-30), 12
    Dips - BW, 12, 12
    Tricep Ext - 70 3x12

    Oops... Was supposed to do curls not tri ext.

    Dips are getting stronger. I think I'm going to change to pull ups for a while. They are weaker than my chins presently.

  7. #17
    Join Date
    Aug 2017
    Location
    Colorado
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    Week 5 / Day 1
    Time: 1:35
    Volume: 13,230

    Squat 321 1x5 - PR
    Squat 285 5x5
    Front Squat - 185 2x5
    Romanian DL - 265 3x5
    Lying Leg Raise - 2x15

    This was a brutal workout. I can do it, but it takes time. I won't have this kind of time soon and I will need to find a shorter workout.

    Until then I'm going to grind it out as best I can. The 321 was a new record and was doable but my form broke down a bit.

    Front Squats should gave went to 175 but I loaded 185 and did them anyways.

    I was tired by the RDL but I like the feeling of them so it was not big deal.

    I better step up my eating. My wife will enjoy that.

  8. #18
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    Aug 2017
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    Colorado
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    Week 5 / Day 2

    Too busy to retype my workout. No issues putting up the numbers. Switched to pullups over chins for fun. They seem harder to do than chins for some reason so I thought I would change it up.

    The workout showed 2.5/hrs, but I was busy doing other things as well. I even ate some breakfast during the workout.

  9. #19
    Join Date
    Feb 2021
    Posts
    83

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    Are you using Andyís upper/lower hypertrophy program? I was interested in it and was on the fence of purchasing. Iíve used his powerlifting program and GGW, all his stuff is good. I like the setup your using but the overall volume may be a little high for me at this time. I could always adjust just by shaving off a set or two. How do you like it and feel after these first few weeks.

  10. #20
    Join Date
    Aug 2017
    Location
    Colorado
    Posts
    410

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    starting strength coach development program
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