Gio's log

[Snozzcumbers]

Sex: Male
Age: 21
Height: 189cm/6'2
Weight: 112kg/247lbs

I started training on the 24th of February, 2012 at a bodyweight of 89kg/196lbs. My progress has been steady overall, but at times has regressed due to injuries from sport or poor programing decisions (thanks coach).

Criticisms, tips and comments are very welcome. Criticism in particular since its hard to come by.

I am currently doing Bill Starr 5x5, my program is as follows.

Monday - Heavy
Squat 5x5
Bench/Press 5x5 (I alternate between the two, week by week.)
Deadlift 1x5

For the squats and bench/press I am doing sets across of the same weight, I will do independent sets once progress doesn't allow for sets across. After that no longer works I plan to drop the sets from 5x5 to 4x5 then 3x5 and so on.

I deload deadlifts once recovery becomes an issue.

Assistance:
Weighted hypers 2x8
Weighted situps 4x8
Lateral raises/dips 3x8

Wednesday - Light
Squat 3x5, ~80% of heavy day
Press/Bench 3x5, ~80% of the previous weeks heavy day.
Clean and Jerk 5x1, I do 1 clean and 2 jerks for each set.

Light day stays at 3x5 until its too heavy to be light, then it drops to 3x4 then 3x3, etc. For clean and jerks I'll drop the number of sets I do by 1 when I start to fail reps of the jerk in the last set.

Assistance:
Weighted pullups 4 sets
Dips/lateral raises 3x8

Friday - Medium
Squat 3x5, ~90% of heavy day
Bench/Press 3x5, ~90% of heavy day
Deficit deadlift and Romanian deadlifts 5x1, once set is 1 deficit deadlift and then 3 RDLs.

Medium day will drop to 2x5 and then down to 1x5, once the weight gets too heavy. For the def deadlifts and RDLs the number of sets will drop by 1 as the weight progression starts to interfere with recovery.

Assistance:
Barbell curls 3x8
Lying triceps extensions 3x8
Lateral raises/dips 3x8

[Snozzcumbers]

I've been doing the above program since 28/1/15, this is just my past 3 weeks of training.

I have entered a novice powerlifting meet so my program is a bit different to what I was doing before.

18/5/15 Heavy
Squat 5x5 @ 180
Bench 5x5 @ 120
Deadlift 1x5 @ 215 (deloaded)

Weighted hypers 2x8 @ 50, Situps 4x8 @ 30, Lateral raises 3x8 @ 10

20/5/15 Light
Squats 3x4 @ 145
Press 3x5 @ 70
Bench 3x5 @ 97.5 (paused)

Pullups 4x4 @ 35


22/5/15 Medium
Squat 2x5 @ 162.5
Bench 3x5 @ 107.5 (paused)
Def deadlifts and RDLs 3x1 @ 170

Lying triceps extensions 3x8 @ 50, curls 3x8 @ 45, Lateral raises 3x8 @ 10

25/5/15 Heavy
Squat 5x5 @ 182.5
Bench 5x5 @ 122.5
Deadlift 1x5 @ 217.5

Weighted hypers 2x8 @ 50, Situps 4x8 @ 30, Lateral raises 3x8 @ 10

27/5/15 Light
Squats 2x4 @ 145, 1x5 @ 145 (a mistake)
Press 3x5 @ 72.5
Bench 3x5 @ 100 (paused)

Pullups 4x4 @ 35

29/5/15 Medium
Squat 2x5 @ 165
Bench 3x5 @ 110 (paused)
Def deadlifts and RDLs 3x1 @ 170

Wrist rehab

1/6/15
Setting openers for the meet I entered
Squat 1x1 @210
Bench 1x1 @ 130
Deadlift 1x1 @ 250

Bodyweight hypers, bodyweight was 111.6kg

3/5/15
Squat 3x3 @ 140
Bench 3x3 @ 100
Deadlift 3x3 @ 180

5/6/15
Squat 2x3 @ 120
Bench 2x3 @ 80
Deadlift 2x3 @ 150

The meet is on 7/6/15. Have I prepared properly?

[Simon Rest]

The comp at PTC?

[Snozzcumbers]

The comp at PTC?

Yes. Will you be there?

[Simon Rest]

Yes. Will you be there?

No, I decided not to complete again until later in the year. Good to have another Sydney SS member (who's read The BFG). Do you train at PTC?

good luck, I'll be checking the results page.

[Snozzcumbers]

No, I decided not to complete again until later in the year. Good to have another Sydney SS member (who's read The BFG). Do you train at PTC?

good luck, I'll be checking the results page.

I train in a small gym in south Sydney called Shire Speed and Strength.

Thanks

[Simon Rest]

I train in a small gym in south Sydney called Shire Speed and Strength.

Thanks

I follow them on facey. I've just started working on a project near there so was considering joining and training there.

[Snozzcumbers]

I follow them on facey. I've just started working on a project near there so was considering joining and training there.

The coaching and facilities are good, you wouldn't be disappointed.

[Snozzcumbers]

7/6/15 Novice powerlifting meet
Squat
210
220
230
Nervousness and anxiety really got to me in the squat. I went too deep in my last 2 attempts and lost a lot of hip drive. Funnily enough in the bench and deadlift I had no problems with nervousness.

Bench
130
140
147.5

Deadlift
250
260
280
I completed the lift, but I was told I hitched a tiny bit at the top.

Total = 627.5

The meet was run well and the judging was fine, as far as I could tell. Kudos to such a small gym running a competition so smoothly.

[Simon Rest]

Congrats in the win, that's some good lifting. Are you going to do the Sydney cup in October?