Tony T's ALL INTO POWA log

[TheTonyT]

Salutations my Iron Brudders !

I started a log on here a while ago (Lift to Kill), but due to lots of training, an injury, and a psycotic family, plus several program changes I abandon'd it. Now adays Im alot lighter, lost some strength with some bodyfat, and I'm still training to make killing people with my bare hands.... just a little easyer

Stats:
Ht. 5'5

Wt.186-190 lbs (goal is 170. It would be a miracle)

Training backround. Catch-as-Catch-can Wrestling, Kickboxing
MMA, and lifting heavy shit.

My Numbers:
Squat. HB 390lbs --- LB ??(last time I checkd it was 485x5x1..but that was in Nov.) ???
Front Squat. 285lbs
Deadlift. 510lbs
Press. 200lbs --- PushPress. 235lbs
Bench Press. 275lbs (roughly)
Power Clean. 230lbs
Chin Ups. BW x 14
Dips. BW x 25

Ive ran lots of different programs (TM,5x5,5/3/1,JM), and have typically found success in each for the most part, except when I switched to 5x5 I injured my back horribly Back Squating on a drop set (with 235lbs).

Now a days Im running an extremely bastardized program that has the 'Big 4' progam'd via 5/3/1, and everything else ( Power Cleans, Front Squats,Rows etc. ) will typically be linearly progressed as long as possible. Its also full body as opposed to focusing on one movement + accessory movements.

I am also carb cycling, and not expecting to see the numbers I once had when I was downing chocolate milk, eating Capn' Crunch, and mac and cheese

Feel free to chime in , or throw darts whenever necessry.

[TheTonyT]

Monday:
Back Squat (5/3/1)
230x5
265x5
300x6 (w/ belt)

Bench Press (5/3/1)
165x5
190x5
215x5

BBrows
250x3x5 (3 sets of 5)

Power Shrug
425x5x5

Wensday:
Front Squat
225x3
230x3
235x3

Power Clean
195x5x3

Chin ups
3x5x25lbs

Dips
3x8x25lbs

Friday:
Deadlift (5/3/1)
295x5
340x5
385x6 (no,no,no)

Push Press:
135x5
155x5
175x7

Hang power snatch ( I suck at these)
135x2x3
155x3x3

Chin Ups
BWx 14, x10, x10


All that shit was last week. I also did hill sprints on Mon (40m's x 16) and Wens (80m's x 10), and usually pull a sled on Friday but couldnt due to fucked up schedule. I also have skill trianing, and conditioning Tues, Thurs, and Saturday.

[TheTonyT]

Monday (today)
Back Squat (5/3/1)
245x3
285x3
315x3 (no no no)

Bench Press (5/3/1)
175x3
200x3
225x4

BBrows
260x3x5

Power Shrugs
425x3x5

Then after my post workout shake, and a drive, it was off to hill sprint (40m's x 18). Then eat eggs for dinner (fritata)

[TheTonyT]

Wensday
Box Squat
275x5
295x5
315x5

Weighted Chin ups
25lbs
1x6
2x5

Weighted Dips
25lbs
2x8
1x10

Power Clean
200x5x3 (on 2minute clock)

I forgone my hill sprints because I had to haul air conditioners around, and plus I had really bad soreness in my right calf/shin/ankle. I did some plyo-sprints the day before (tuesday) along with some throws, and then it was off to MMA.

[TheTonyT]

Today was rough...

Friday
Deadlift
325x3
365x3
410x4 (w/ loose belt)

Dumbbell Push Press
75x3
85x3
95x3

Front Squat
165x3
195x3
225x3
(no belt)

250xFailx2

Chin Ups
bodyweight x12,10,10+2

Felt really weak. Diet is catching up to me again. Going to do some long hill sprints momentarily. Tommorow is 2 hours of open training.

[TheTonyT]

Yes I did workout the 4th of July because I'm a patriot. I also worked a 16hr shift allmost immediatly after.
Here it goes.

Monday
Squat
265x5 (raw)
300x3 (raw)
335x3 (belt) -- Also completed 2 more reps for form check. Was told my back rounds/relax's at the bottom.

Bench Press
190x5
215x3
240x3

Barbbell Row
270x3x5

Couldnt do my power shrugs because the gym was yelling at me to leave. I didnt get to hit the hills due to work. I did dig, and jackhammer at work tho for what its worth. I also ate a Wendys chicken ceasar with extra chicken , 2 orders of nuggets, and 3 double bacon cheeseburgers (no bread).

[TheTonyT]

What a fucked up day...well...its not that bad, just a little frustrating.

Wensday

Box Squat (14" box)
265x3 (no belt)
315x3 (belted)
365x3 (belted)

Chin ups (weighted)
35lbs x 4x4 + 1

Dips (weighted)
35lbs x 3x8

Power Cleans (Max Out)
225x5x1xFAIL --COULDNT FUCKING RACK IT, AND FAILED ON EVERY FUCKING REP !
220x2x1 --For some reason I can rack that, but the 5lbs totally throws me the fuck off. I dunno what the fuck is up. Video to come.

I also need to hit the hillz. trying to aim for 20x30-40m's.

[TheTonyT]

Burnt to a crisp after this shit

Friday

Deadlift
340x5 (raw)
385x3 (raw)
430x2 (belt only)---Felt like I couldve got 3-4 but bar went out of alignment

Dumbbell Push Press
80x5
90x3
100x2 -- definetly had some more juice there, but 2 is fine

Front Squat
230x3
245x2
260x2 (belt) -- heavyist I FS'd in a long time

Chin Ups
Bodyweight x15 *** (record)
x10
x10

The rainz is stalling my hill sprints and I need to do grocerys. will try and go latter. tommorow is mma practice for 2hrs (hopefully more heads show up)

[TheTonyT]

After some practice on Saturday (bag work, grappling, and throwing the suplex dummy around) It was ice cream and 18hours of PS3...now back to the grind stone.

Monday--5/3/1 deload
BackSquat
155x5
195x5
230x5
(plus a few singles here and there to gage form..man, my back rounds in the hole)

Bench Press
100x5
125x5
150x5

Power Clean
155x3
165x4x3 (worked on speed and tech)

Chin Ups
1xBWx15

DeathMarch
30lb db's x 2x15 yards (yeah I know Im working on it, but I didnt want to go crazy on deload week)

In 30 minutes its off to MMA training, and then work.

[TheTonyT]

Wensday--Light-ish day

Front Squat
225x4x3 (felt strong)

Chin ups
BWx3x10

Dips
BWx2x16
1x18

Hanging Power Snatch
155x1
165x Fail
135x3
145x3

Then it was off to the field for med ball/plyo training.
All throws done with 12lb MedBall

Rotational throws (punchs) 3x8
Slams 3x8

Kneeling jump-foward throw w/ 20yrd sprint x 15

Not bad today. Really tightend up on the carbs and I'm really feeling it at night now. Also stupid fucking Vitamin Shoppe says there open till 9, but closed at 8...scumbags. I need CLA, and some sorta fiber. Maybe some Caesin and Yohimbe as well.

Now its off to work. Tommorow its Muay Thai, and Wrestling at night.