Matt Davis

[Effrim]

Hi, I'm Matt Davis. Decided to start a log here to solicit some tips advice from some knowlegable lifters.

About me: I'm 32. I live in St. Louis. My goals are to get strong and swole
I will do my first powerlifting meet on March 23 at the USAPL MO state meet in St. Louis. I will be lifting in the 198 open division. Right now I'm ~192 in the morning.
My goals for the meet are 415/300/500. The 500 may be a bit ambitious, but we shall see how training goes leading up to the meet. I pulled a not terribly hard 475 a couple weeks ago, so here's to hoping.

I have been doing my bastardized version of 5/3/1 a little while now.
To peak for the meet am running Paul Carter's strong-15 short cycle. So, I guess that is a good place to start.

Fri 2-8-13
Pause Squat: 135x5, 225x3, 245x3x2
Dead: 225x5, 250x4, 300x3, 350x2, 375x1, 390x1, 415x1, 300x3x3
Pendlay Row: 135x5, 185x5, 195x5x2, 185x8

Sun 2-8-13
Press: 95x8, 115x5, 135x5, 155x1, 170x1, 155x8, 135x5, 115x12
Close-Grip: 135x5, 185x1, 205x8, 185x8, 155x10
Pull ups: 15, 10, 8, 6, 6, 5=50

Tues 2-12-13
Squat: 135x5x2, 225x5, 240x4, 280x3, 315x2, 315x1, 325x1, 345x1, 250x12

Wed 2-13-13
DB Curls: 30x10x5 60 seconds between sets

Thurs 2-14-13
Bench: 135X5,4, 150x5, 175x4 205x3, 225x2, 225x1, 235x1, 250x1, 180x15
all paused except backoff set
PBN: 45x8, 95x12, 8, 8
Lateral raise, rear delt raise super set: 20x10/10x10, 20x6/10x10, 10x10/10x8

Fri 2-15-13
Pause Squat: 135x5,3, 225x3, 250x3x2
Dead: 225x5, 250x4, 300x3, 350x2, 390x1, 415x1, 425x1, 350x3x3
Pendlay Row: 135x5, 185x5, 195x5, 195x5, 185x8

[Effrim]

Sun 2-16-13
Press: 95x6, 115x5, 135x3, 145x3, 160x1, 180x1, 160x7, 145x3, 125x12
Close-grip: 135x5, 185x1, 210x8, 185x8, 155x10
Pull ups: 16, 10, 8, 7, 5, 4 =50

[Gillian Mounsey]

Welcome to the logs Matt. Looking forward to watching your journey through your first meet.

[Effrim]

Thanks, Gillian!

Ok boys and girls. Today we see if I can figure out YouTube.
Here are a couple of vids for shits and giggles.
385 squat, from some point over the last few months:

http://www.youtube.com/watch?v=CNIyr...e_gdata_player

The 475 dead mentioned above:


http://www.youtube.com/watch?v=nF-7z...e_gdata_player


Hope this works!

[DRice311]

Welcome Matt. Me and you are roughly the same size, and I too follow my own bastardized version of 5/3/1 - so I am interested in following along with your programming. I'm also getting ready to start a 13 week meet prep cycle, so I'm interested in seeing what you do there to.

[Effrim]

I've followed your log. You are strong as shit brother!
Basically what I am doing for 5/3/1 is
5 week: 65x5, 75x5, 85x1, 95x1, 85x5+, 75x5, 65x5+
3 week: 70x3, 80x3, 90x1, 100x1, 90x3+, 80x3, 70x3+
531 week: 75x5, 85x3, 95x1, 100x1, 95x1+, 85x3, 75x5+
I like to program low and get reps. Get a lot of work on the main movements.
So basically a single or 2 in the 90+% range 2 out of every 3-4 weeks.
When my schedule is busy, I just run the 5 week (sometimes over and over) and beat reps on the amramp

[Effrim]

Sorry, damn thing cut me off. So, to finish my thought :
set and focus on moving the weights fast and explosively. I'll use the peaking cycle to ramp up intensities for the meet.
I guess we shall see how my plan works!
I can send you the info for the peaking routines I have if you want.

[Effrim]

Tues 2-19-13
Squat: 135x5, 225x5, 240x4, 280x3, 315x2, 325x1, 345x1, 355x1, 275x12

Fast, easy. The back off set had me sucking wind. Need to get some conditioning going, but my ankle has been bothering me. Starting to feel better though.

[Effrim]

Wed 2-20-13
DB curls: 30x10x5 1 min between sets

[Effrim]

Thurs 2-21-13
Bench: 135x5, 135x3, 150x5, 175x4, 205x3, 225x2, 235x1, 250x1, 255x1, 195x15 - all paused except back off set
PBN: 95x15,12,10
Lateral/bent raise superset: 20/10 x 10/10, 20/10 x 8/8, 10/10 x 12/8

Bench was fast and easy, then got me a shoulder pump.
*
Here's some crappy videos of the bench singles:
235
http://www.youtube.com/watch?v=e8MVH...e_gdata_player

250
http://www.youtube.com/watch?v=EGcj_...e_gdata_player

255
http://www.youtube.com/watch?v=JJ88k...e_gdata_player