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Thread: Tony T's ALL INTO POWA log

  1. #1
    Join Date
    Jun 2010
    Location
    Ozone Park, Queens,NYC,NY
    Posts
    168

    Default Tony T's ALL INTO POWA log

    • starting strength seminar april 2024
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    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.

  2. #2
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    Jun 2010
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    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.

  3. #3
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    Jun 2010
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    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)

  4. #4
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    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.

  5. #5
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    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.

  6. #6
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    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).

  7. #7
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    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.

  8. #8
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    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)

  9. #9
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    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.

  10. #10
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    starting strength coach development program
    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.

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