The Road to 1700

[acoll83]

So as promised, I will begin to log my workouts leading up to my next powerlifting meet. I'll be shooting for a 1700 total. I haven't picked exactly which one I'll be competing in but it will be sometime early 2017. For those of you who don't frequent the powerlifting corner thread, I'll give a brief introduction. I've been powerlifting for a little over 2 years and that came into play after years of doing basic workouts and just getting bored with it so me and a few friends got into PL.

September of 2015 I competed and went 9/9, finished with a 1560 total in the 242 pro raw modern classic category. 550 squat, 410 bench, 600 dead. I left a lot on the platform as it was my first meet working with my new coach and I made more progress than we thought. Just last week I competed but this time I was unable to bench due to a shoulder injury that occured while benching 225 (that's right, ALWAYS respect the weight). I squatted 610 and deadlifted 615, I failed a 650 deadlift which I just got too in my head about and didn't set up properly, the bar wasn't tight to my body and it swung out. I stood no chance so I dropped it before it even got to my knees.

I'm starting back up today and for the next 4-6 weeks or so I likely won't be doing any of the big 3 lifts, my main focus will be on slowly re-introducing weight to my shoulder. Any push days will not include any functional training, no barbell or DB. I'll be sticking to hammer strength and machines to stay on the safe side. I'll also be focusing on building up my quads and hams, I have big legs but my shoulders are so wide my upper body is beginning to overpower my lower half and I don't want to be that guy.

My current split:

Mon - chest/arms
Tue - quads/calves
Wed - back/hams
Thu - shoulders/abs
Fri - arms
Sat - quads/hams

Current cycle:

Test cyp - 400mg
Mast p - 300mg
EQ - 600mg
Anavar - 60mg ED
HGH - 2iu ED

I'll finish off with saying I'm a VERY humble guy and one of the main reasons I'm logging is to be criticized because I know that I have a lot to learn. If anyone has any advice or tips on anything I'm doing, whether it's on my lifts or my cycle, please feel free.

I'll do my best to post on a daily basis with my workouts and the progression of my shoulder and how my body is reacting to the gear. Mast p and HGH are 2 things I've never taken before, I'm looking to cut down a decent amount of BF and I feel like that will help. I'm currently 5'10 245lbs and probably about 18% BF.

 

[Eman]

Subbed man. This looks fun.

Hope that shoulder comes around for you... Being held back by an injury is never fun.

How long have you been running the HGH? Hopefully that'll help speed up the healing process.

 

[pitbull]

Subbed, thanks for sharing. I wont be able to offer much help with lifts, but benching from shoulder injury is something i live with, It is slower but can get to same results.

During my last short cycle I didnt bench with a bar once, took 8 weeks off of that and used dumbells only. long story short, last week first week back to bench, weights felt lighter and easier with much less pain. I didnt push lower reps yet but it sure did help

 

[TANGO.ECHO.KILO]

I like your split, except Fri workouts ...
good luck Sir

 

[Perrin Aybara]

Subbed. That Friday workout looks awful lonely though, seems like a good day to do more legs, chest and back to me.

 

[TANGO.ECHO.KILO]

Subbed. That Friday workout looks awful lonely though, seems like a good day to do more legs, chest and back to me.

posterior chain day!

 

[RodgerThat]

In on it man 1700 is huge!

 

[Seven]

I like your split, except Fri workouts ...
good luck Sir

Subbed. That Friday workout looks awful lonely though, seems like a good day to do more legs, chest and back to me.

Don't listen to these guys. Your Friday workout looks awesome!!

 

[acoll83]

Subbed man. This looks fun.

Hope that shoulder comes around for you... Being held back by an injury is never fun.

How long have you been running the HGH? Hopefully that'll help speed up the healing process.

I just started it this week, today was day 7, I went ahead and got some of those grey tops. And yes the main reason I got them was for my shoulder. And a little because there's a new guy at my gym and he's slightly bigger than me and I don't know how to cope LOL.

posterior chain day!

Yes! Great idea, I'm basic as fuck so do you have any suggestion for some exercises I can throw in with my arm day?

 

[acoll83]

M 5-30-16

*Drop set on last set of each pressing exercise
Wide grip hammer strength 3x12 slow negative
Incline hammer strength 3x12 slow negative
Incline precor 3x12 slow negative
High cable flys 4x15
Low cable flys 4x15
Incline tate DB press 3x15 SS w/ hammer curls 3x15
Smith machine Lilly presses 3x15 SS w/ BB curls 3x15
(Due to the holiday my gym closed early so I had to cut the arm workout a little short)

* shoulder felt great - almost no pain at all

 

[Eman]

because there's a new guy at my gym and he's slightly bigger than me and I don't know how to cope

This log is off to a great start

 

[acoll83]

This log is off to a great start

Hahaha!! I knew you'd enjoy that.

 

[acoll83]

5-31-16

Started the day off with 6am fasted cardio on my seated elliptical for 30 mins - first time doing this and it wasn't as bad as I imagined. Got a few meals in and then trained:

Quads/calves

Isolated leg ext 4x20

Paused hack squat 5x5

Smith machine lunges 3x12

Smith machine calf raises off 2in platform 3x12

Seated calf raises 3x15

Leg ext 4x12

Leg ext drop set - start 120lbs drop 10lbs each set - go til failure - try to walk without falling

 

[justaphan]

In
I'm not going to claim to be an expert on YOUR body, but from my experience and research your sets seem really long for power lifting purposes. Those are more bb and even endurance strength in my opinion. Again if it works for you better than the 3,5. And occasional 8 rep sets then great and go with it. And your working with a coach so you two are going to be able to figure your program our together than some guy looking at your log on tge Internet but you said you were open to comments and that's what keeps resonating with me when I look at your workout. Take it for what it's worth and please I mean no offense at all so don't take it the wrong way

 

[acoll83]

In
I'm not going to claim to be an expert on YOUR body, but from my experience and research your sets seem really long for power lifting purposes. Those are more bb and even endurance strength in my opinion. Again if it works for you better than the 3,5. And occasional 8 rep sets then great and go with it. And your working with a coach so you two are going to be able to figure your program our together than some guy looking at your log on tge Internet but you said you were open to comments and that's what keeps resonating with me when I look at your workout. Take it for what it's worth and please I mean no offense at all so don't take it the wrong way

Now offense taken at all! Since I just had my meet, I'm taking a short break from the 3-5 rep ranges. I'm looking to shed some fat/lbs and I cut fat quick when I do higher reps and supersets. This will probably going on for 4-8 weeks depending on how soon it gets boring.

Also I'm currently not working with my coach, I'm also taking a break from that extra expense lol. I'll start back up with him when I'm about 24 weeks out. I appreciate the advice.

 

[DonQKong]

Fucking hell dude, 1700, respect to that man.

 

[Perrin Aybara]

In
I'm not going to claim to be an expert on YOUR body, but from my experience and research your sets seem really long for power lifting purposes. Those are more bb and even endurance strength in my opinion. Again if it works for you better than the 3,5. And occasional 8 rep sets then great and go with it. And your working with a coach so you two are going to be able to figure your program our together than some guy looking at your log on tge Internet but you said you were open to comments and that's what keeps resonating with me when I look at your workout. Take it for what it's worth and please I mean no offense at all so don't take it the wrong way

Now offense taken at all! Since I just had my meet, I'm taking a short break from the 3-5 rep ranges. I'm looking to shed some fat/lbs and I cut fat quick when I do higher reps and supersets. This will probably going on for 4-8 weeks depending on how soon it gets boring.

Also I'm currently not working with my coach, I'm also taking a break from that extra expense lol. I'll start back up with him when I'm about 24 weeks out. I appreciate the advice.

I do the same thing after a meet or mock meet. I'll take 4-8 weeks in the higher rep ranges and it always works great. Get a little physical and mental break from heavy weights and even still hit some PRs in those rep ranges, so it still making progress. I'll do something like a week of 10's, a week of 9's, a week of 8's, etc. all the way back to normal rep ranges.

 

[acoll83]

I do the same thing after a meet or mock meet. I'll take 4-8 weeks in the higher rep ranges and it always works great. Get a little physical and mental break from heavy weights and even still hit some PRs in those rep ranges, so it still making progress. I'll do something like a week of 10's, a week of 9's, a week of 8's, etc. all the way back to normal rep ranges.

I feel like it'd be counter productive to head right back in the gym and start ripping triples. My strength would be way down anyway and it'd be discouraging.

My main focus now is getting this shoulder back. Being disciplined to not touching a barbell for the next 4 weeks will be really hard for me. I'm just keeping in mind that if I do this the right way I'll have a 425 bench at my next meet.

 

[justaphan]

Now offense taken at all! Since I just had my meet, I'm taking a short break from the 3-5 rep ranges. I'm looking to shed some fat/lbs and I cut fat quick when I do higher reps and supersets. This will probably going on for 4-8 weeks depending on how soon it gets boring.

Also I'm currently not working with my coach, I'm also taking a break from that extra expense lol. I'll start back up with him when I'm about 24 weeks out. I appreciate the advice.

Fair enough. That answers that then

 

[justaphan]

I do the same thing after a meet or mock meet. I'll take 4-8 weeks in the higher rep ranges and it always works great. Get a little physical and mental break from heavy weights and even still hit some PRs in those rep ranges, so it still making progress. I'll do something like a week of 10's, a week of 9's, a week of 8's, etc. all the way back to normal rep ranges.

I like that 10 9 8 progression idea. May use that in the future