Petenerd's Powerbuilding Log - Background info

[Petenerd]

How's everyone doing? I've been following the site for awhile now and I figured I would post my training log. I've been training with John Sheaffer and Bony at Greyskull since June 2010 and I've made incredible gains. I went to John for a consult and some help with the lifts, got invited to join the crew and I did. I started on a SS style linear progression. I had some previous lifting experience, but nothing very serious. I ran out the linear progression and reset all my lifts a few times, except for the deadlift. I started with a pretty conservative weight on the deadlift and I haven't stalled on it yet. In September I switched to the powerbuilding program. My upper body is lagging in strength and size so we thought this program would be a good fit for me at this point. I'll do a quick recap in this post.

I'm 6ft 1in tall although Bony thinks i'm about 5ft 9in.
I was 215lbs before I started at Greyskull.
At the end of August I was about 245lbs
Currently I'm pushing 260lbs.

Pre-Greyskull Bests:
Press 135 x 1
Bench ?
Squat 290 x 1
Deadlift 405 x 1

End of linear progression bests: (I haven't gone for a PR on a single since i started)
Press 135 x 4, 5, 5
Bench 170 x 5, 5, 5
Squat 325 x 5, 275 x 12
Deadlift 375 x 5

September was a good month for feeling out the weights and rep ranges of the program, I won't bore you with those details, but i'll start with my october workouts in the next post.

Pete

[Petenerd]

October Recap
10-1-10
Close Grip Bench:
155lbs x 6
135lbs x 14

Bicep Curl- Rest Pause:
50lbs on EZ-curl bar: 17, 9, 7
Still feeling out the weights on this

Squat Day, but not feeling it

10-4-10
Incline Bench:
170lbs x 7
155lbs x 13

Bicep Curl rest pause:
60lbs x 13, 8, 5

Squat:
275lbs x 14

10-6-10
Pre-exhausted press:
115lbs x 10
125lbs x 9

Yates Row:
225lbs x 13
245lbs x 10
Need to go up in weight on these, now that I have the technique a little more figured out

Deadlift:
395lbs x 6
335lbs x 11
Need to move up in weight on deadlifts too, approaching the end of the rep ranges

10-11-10
Incline Bench:
175lbs x 6
160lbs x 10

Bicep Curl Rest Pause:
60lbs x 15, 9, 6

[Petenerd]

10-13-10
Pre exhausted Press;
125 x 9
115 x 11
need to move up in weight for sure

Yates Row:
250lbs x 10
235lbs x 11
Should move up in weight a bit on these

Deadlift:
400 x 8
405 x 6
Had no idea 400 was going to go up for 8, looks like i'll start with 405 or 410 next time

[LudwigVan]

I am glad I peer-pressured you into making this log.

[Dwayne_KONG_Wint]

70 days till Christmas Petey....70 days!!

[Petenerd]

10-15-10
Close Grip Bench:
160 x 9
170 x 8

Bicep Curls:
65 x 12, 5, 4

[Petenerd]

10-18-10
Incline Bench:
175 x 9
180 x 7

Bicep Curls:
65 x 13, 6, 5

Squat:
275 x 12

[Petenerd]

10-22-10
Close Grip Bench:
180 x 6
170 x 8

Curls:
65 x 15, 6, 6

[Petenerd]

10-25-10
Incline Bench:
185 x 7
175 x 10

Curls:
70 x 12, 5, 4

Squat:
275 x 15

Trying to get into the habit of doing the squats again, they are brutal, but i'm sure if I keep doing them regularly that I will adapt more.

Pete