Trouduq Log

[TrouDuQ]

Well everyone has a log here timr to share mine.

Weekly Calories: 27300 kcal approximately 3900 per day ( 320 p, 450 carbs, 90 fat) no supplements except some cheap ass whey protein.

Last week:
Day 1 (Monday) :
High bar squat 320 lbs 4setsx8
Bench press 275 lbs 4x4
Deadlift with a red band (45kg) 405 5sets x3 (speed)

Day 2 (Wednesday) :
Front squat 245 lbs 5sets of 3
Bench press 235 lbs 4x8
Deadlift off boxes 10 cm below knees 475 lbs 4x4
Leg pres 5x5 160 kg total

Day3 ( Friday)
Competition squat midbar 375lbs 4x4
Bench press with red bands 225 5x3
Sumo Deadlift (first time lol) 405 lbs 4x6 (was planning ing 8)

Day 4 (saturday)
Accesories : Hyper-extension, abductors ex, biceps triceps, calves, abs, shoulder press and pull-ups

This week:
Day 1 (Monday) :
High bar squat 335lbs 4x8
Bench press 285 lbs 4x4
Deadlift with red bands 425 lbs 5x3

Day2 (Wednesday) :

Front squat 255lbs 3sets of 5
Bench press 245 lbs 4x8
Competition Deadlift 495lbs 3sets of 4 (felt easy)

 

[Perrin Aybara]

I had pretty good results with a similar DUP setup, I just didn't deadlift on all three main lift days. Simple and specific like that is best in my opinion. Do the main lifts and do them often.

 

[TrouDuQ]

When I train my deadlift it gets stronger quickly but not the same case for squat lol. (I am built like spider huge bulky torso, long thin arms and long thin legs hah)
After a sheiko program I got a new prs ( 455 lbs squat with wraps and only soft wraps, 335 bench easy and 585x2 for deadlift felt easy so probably 600 lbs is ok)

 

[TrouDuQ]

Today s workout:

Squat with wraps 385 lbs 4x4 felt easyyy
Bench press 245 lbs 5sets of 3 paused 3 secs
Sumo deadlift 425 lbs 4x6 was okey

 

[TrouDuQ]

Monday workout:
HB Squat 345 lbs 4x8 with a spotter behind me in case (he toucheed in the last set 3 last reps when my back started collapsing but did not move me vertically)

Bench press 295 lbs 4x4 was okey but shoulders and lats were beat up

Deadlift 425 lbs 5 sets of 3 ( should have add at least 10 more pounds but monday was not a great day and gym was crowded. I said fuck it)


Wednesday (today) s workout:

Front squat 275 lbs 5 sets of 3 easy (barbell was just slippery.

Bench press 4x8 245 lbs 4x8 ( did not add weight for a little recovery this week)

Deadlift 515 3x3 super easy ( should have add one more set or do block pull 4x4 lil bit heavier) excuses: gym crowded as fuck and some random chick stuck her butt in my face while doing some weird exo.... And a little deload to recover and push for the next week.


If i feel okey I will push it on Friday trying to not fuck up my recovery and the program....
Have been eating like a monster this last 2 days ( around 5000kcal clean as hell haahah)

 

[Btcowboy]

Subbed

 

[Iron Frenchie]

What’s your weight, height and bf?

 

[TrouDuQ]

181cm so 5feet,11 now 94 kg (207 lbs) bodyfat i dont know... Muscle kinda defined but I have a flat belly ( no abs for sure).

 

[TrouDuQ]

Friday bitch day...

HB SQUAT 4x4 soft wraps only around the patella cuz it hurts 395 lb

BENCH PRESS with 2 secs pause 5sets x 3 reps 265lbs( found out it is way better than bench with bands for me)


SUMO DEADLIFT 455 LBS 4 SETS OF 6 was easy and smoothhh getting used to it now

 

[TrouDuQ]

Monday workout

HB squat 4x6 365lbs felt stiff and shitty and should have done 8 but I have accumulated so much fatigue...

Bench press 4x4 I did again 295 4x4 was easy and ok

Deadlift 3reps x 4 sets 455 lbs powerful and smooth.

 

[TrouDuQ]

Today s workout

Front squat 295lbs 3x5 well did 2 instead of 3 in the third set ( barbell was too thick and slippery but wright felt normal and ok)

Bench press dropped 2 reps in all sets to recover a lil bit so : 275 lbs 4sets of 6 (easyyy and the 2 first reps in every set were Paused)

Deadlift not that good due to the thickness of the barbell. Used new plates brand, they were thicker but shorter o0 maybe I am wrong but felt that way....
515 lbs 3x3

Usually I workout with technogym plates, livepro and eleiko...

First time I spend 2h in the gym (usually 5 mins warmup, 10 mins stretch, 30 mins squats, 20 mins bench and 30 mins deadlift)

 

[Perrin Aybara]

Thick bars suck for deadlift. If you plan on competing USPA get some practice with a Texas Deadlift Bar if you can

 

[TrouDuQ]

I will try to get one if it is possible :/
In every fed they use texas bar?
I dont plan to compete until I reach 585 squat, 700 deadlift and at least 405 bench lool
I am sure by the time I reach 585 squat I will deadlift 750 lol


Thank you perrin

 

[Perrin Aybara]

It's the official USPA deadlift bar, not sure about other feds. Definitely not in USAPL. I think maybe in APA or at least some other brand of deadlift bar.

 

[Worf]

USAPL uses a stiff bar. Same diameter as the deadlift bar but no flex. RPS and SPF use deadlift bar around here.

 

[TrouDuQ]

Is it the same bar for bench? Is it thick?

 

[Perrin Aybara]

Pretty sure USAPL uses the same bar for all lifts.

 

[Worf]

BAR
For all Powerlifting contests organized under the rules of the IPF, only disc barbells are permitted. The use of discs which do not meet the current specifications will invalidate the contest and any records accomplished. Only those bars and discs that meet all specifications may be used throughout the entire competition and for all lifts. The bar shall not be changed during the competition unless it is bent or damaged in some way as determined by the Technical Committee, Jury or Referees. Bars to be used at all IPF Championships shall not be chromed on the knurling. Only bars and discs that have official IPF approval may be used at IPF World Championships or the setting of world records. As from 2008 the “knurling” distances on IPF approved bars will become universal/standard based on one of the originally approved bars.
The bar shall be straight, well-knurled/grooved and conform to the following dimensions:
(a) Total overall length not to exceed 2.2m.
(b) Distance between collar faces is not to exceed 1.32m or be less than 1.31m.
(c) Diameter of the bar is not to exceed 29mm or be less than 28mm.
(d) Weight of the bar and collars are to be 25kg.
(e) Diameter of the sleeve not to exceed 52mm or be less than 50mm.
(f) There shall be a diameter machined marking (or the bar taped) so as to measure 81cm between marking (or tape).

IPF RECOGNIZED POWERLIFTING BAR - GUIDELINE OF KNURLING DISTANCES
(measurement of knurling distances inside the collar sleeves in millimeters)
DISCS
1. All discs used in competition must weigh within 0.25 percent or 10 grams of their facevalue.

https://www.usapowerlifting.com/wp-content/uploads/2019/10/USAPL-Rulebook-v2019.5.pdf

Legal Powerlifting Equipment Specifications and Rules

 

[Worf]

So to answer your question, USAPL uses a basic power bar that weighs 55lb for every thing

 

[TrouDuQ]

Haahahah fuckin huge differences between the two waw! Still wonder why some great lifters like joe sullivan, cailer woolam... Wont compete in the ipf lol