First cycle log and meet prep

[insertnamehere]

Fucking awesome AP! So happy for you! 9/9 and meeting or exceeding all your expectations is amazing!

 

[insertnamehere]

Thanks, I got everything I wanted. Damn internet, how do the kids do it these days? *fist bump* or (bumps fist) or something like that.

I think they say, "fist me, bro!"

 

[jaymaximus]

I think they say, "fist me, bro!"

 

[Mr.B66]

Congrats on having a great day , so how did you place???

 

[Perrin Aybara]

Fucking awesome AP! So happy for you! 9/9 and meeting or exceeding all your expectations is amazing!

Thank you. I may have left a little on the platform, but it's all good. There'll be another meet.

I think they say, "fist me, bro!"

lol, I think that's it. Then they say "no homo" so it's not gay.

Congrats on having a great day , so how did you place???

Well, technically first since I was the only untested at my weight. I don't count that though. I believe third highest total of the day of any weight. There was an older, tested guy at my weight that was a monster.

 

[Perrin Aybara]

Well, now that the log is over I think I'll copy and paste my thirteen week training from my notepad app in case it might help anyone or give some ideas. I'll make some of my abbreviations into something understandable first.

From here I'm going to work on some weak points and take a little break from constant powerlifts for about a month. After that I'm thinking Sheiko. It wouldn't be as exciting as this since it'll be off cycle, but I can start another log if anyone wants to see how it goes. I've kept a log in some form for over two years now anyway.

 

[RodgerThat]

Just keep this log rolling man! Off cycle or on cycle doesn't matter your a beast and it's cool to see what your doing.

 

[Perrin Aybara]

Just keep this log rolling man! Off cycle or on cycle doesn't matter your a beast and it's cool to see what your doing.

I wish I would have given the log a more general and everlasting title now.

 

[RodgerThat]

I wish I would have given the log a more general and everlasting title now.

That's why mine is rodgerthat trying to lift heavy things so it's everlasting lol could make a new one and just put the link up here so everyone who follows this can make sure to sub into the new one right away

 

[bhog]

That's why I haven't started one[emoji854].

 

[Perrin Aybara]

Okay, here's the training plan I used leading up to this meet.

Spoiler: Thirteen week training plan

Week one
Tuesday
Squat 5x6+ @75%
Bench 4x10 @65%
Deadlift 3x10@65%
Incline bench 3x12
Rows and cable crunches 3x10-15

Thursday
Bench 5x6+ @75%
Squat 4x8 @70%
Close grip bench 3x12 ***
Chin ups and curls

Saturday
Deadlift 4x6+ @75%
Squat 3x10 @65%
Bench 4x8 @70%
Rows and cable crunches

Sunday
Front squat 3x8
Overhead press 3x10
Chin ups/weighted chin ups
Triceps exercise
Curls

Week two
Tuesday
Squat 5x6+
Bench 4x10
Deadlift 3x10
Incline bench 3x10
Rows and cable crunches

Thursday
Bench 5x6+
Squat 4x8
Close grip bench 3x10
Chin ups and curls

Saturday
Deadlift 5x6+
Squat 3x10
Bench 4x8
Rows and cable crunches

Sunday
Front squat 3x10
Overhead press 3x10
Chin ups/weighted chin ups
Triceps
Curls

Week three
Tuesday
Squat 6x5+
Bench 4x9
Deadlift 3x9
Incline bench 3x10
Abs and rows

Thursday
Bench 6x5+
Squat 4x7
Close grip bench 3x10
Chin ups and curls

Saturday
Deadlift 5x5+
Squat 4x9
Bench 4x7
Rows
Abs

Sunday
Front squat 3x8
Overhead press 3x8
Chin ups/weighted chin ups
Triceps
Curls

Week four
Tuesday
Squat 6x5+
Bench 4x9
Deadlift 4x9
Incline bench 3x10
Rows and abs

Thursday
Bench 6x5+
Squat 4x7
Close grip bench 3x10
Chins and curls

Saturday
Deadlift 5x5+
Squat 4x9
Bench 4x7
Rows
Abs

Sunday
Front squat 3x8
Overhead press 3x8
Chin ups/weighted chin ups
Triceps
Curls

Week five
Tuesday
Squat w/ belt 6x4+
Bench 4x8
Deadlift 3x8
Incline bench 3x8
Rows and abs

Thursday
Bench 6x4+
Squat 4x6
Close grip bench 3x8
Chin ups and curls

Saturday
Deadlift w/ belt 5x4+
Squat 4x8
Bench 4x6
Rows and abs

Sunday
Front squat 3x8
Overhead press 3x8
Chin ups/weighted chin ups
Triceps
Curls

Week six
Tuesday
Squat with belt 6x4+
Bench 4x8
Deadlift 3x8
Close grip bench 3x8
Rows and abs

Thursday
Bench 6x4+
Squat 4x6
Incline bench 3x8
Chin ups
Curls

Saturday
Deadlift 5x4+
Squat 4x8
Bench 4x6
Rows and abs

Sunday
Front squat 3x8
Overhead press 3x8
Chin ups/weighted chin ups
Triceps
Curls

Week seven
Tuesday
Squat with belt 6x3+
Bench 4x7
Deadlift 3x7
Incline bench 3x10
Rows and abs

Thursday
Bench 6x3+
Squat 5x5
Close grip bench 3x10
Chin ups
Curls

Saturday
Deadlift 5x3+
Squat 4x7
Bench 5x5
Rows and abs

Sunday
Front squat 3x10
Overhead press 3x10
Weighted chin ups 5x7
Triceps
Curls

Week eight
Tuesday
Squat with belt 6x3+
Bench 4x7
Deadlift 3x7
Incline bench 3x10
Rows and abs

Thursday
Bench 6x3+
Squat 5x5
Close grip bench 3x8
Chins
Curls

Saturday
Deadlift 5x3+
Squat 4x7
Bench 5x5
Rows and abs

Sunday
Front squat 3x8
Overhead press 3x8
Weighted chin ups 5x7
Triceps
Curls

Week nine
Tuesday
Squat with wraps or raw squat 2RM
Bench 3x3 @70%
Deadlift 3x1 @80%

Thursday
Paused bench 2RM
Squat 3x1 @80%

Saturday
Deadlift 2RM
Bench 3x1 @80%
Squat 3x3 @70%

Sunday
Stretches, recovery and mobility

Week ten
Tuesday
Squat 3x6
Bench press 3x6
Deadlift 3x6
Two count paused bench press 5x3
Rows 3x10-15
Standing cable crunches 3x10

Thursday
Squat 4x4
Two count paused squats 5x3
Bench press 4x4
Chin ups
Hammer curls 5x10

Saturday
Squat with wraps or raw squat 2x2
Paused bench press 2x2
Sumo deadlift 2x2
Close grip bench press 3x8
Chest supported rows 3x10-15
Standing cable crunches 3x10

Sunday
Front squat 3x8
Overhead press 3x8
Weighted chin ups 5x7
Triceps
Hammer curls 5x10

Week eleven
Tuesday
Squat 3x6
Bench press 3x6
Deadlift 3x6
Three count count paused bench press 5x3
Chest supported rows 3x10-15
Standing cable crunches 3x10

Thursday
Squat 4x4
Three count paused squats 5x3
Bench press 4x4
Chin ups
Hammer curls 5x10

Saturday
Squat with wraps or raw squat 5x2+
Paused bench 5x2+
Deadlift 5x2+
Close grip bench press 3x8
Chest supported rows 3x10-15
Standing cable crunches 3x10

Sunday
Front squat 3x6 (optional)
Overhead press 3x6 (optional)
Weighted chin ups 5x7
Triceps
Hammer curls 5x10

Week twelve
Tuesday
Squat 3x5
Bench press 3x5
Sumo deadlift 3x5

Thursday
Squat 4x3
Bench press 4x3
Chin ups

Saturday
Squat with wraps or raw squat x2@RPE 9
Paused bench press x2@RPE 9
Deadlift x2@RPE 9

Sunday 1/10
Stretches, recovery and mobility

Week thirteen
Tuesday
Squat, bench and deadlift 4x3 at 50%, stretches and recovery work

Thursday
Squat, bench and deadlift 4x3 at 50%, stretches and recovery work

Saturday
Meet or mock meet

The progression for these I kind of went by feel based on the AMRAP sets (last set of the + sets). Try to keep it where you're getting 2-3 on them consistently to keep all the volume work in the RPE 7-8 range. Usually 5-10 pounds per week though and to calculate adding weight when the reps decrease I just input the weight in my rep max calculator and had it calculate it and then added the weight. For example 4x8 with 315, I put 315x8 in the calculator and had it figure out what that is for 7, which would be 326x7 and if I wanted to add 5lbs I'd just call it 4x7 with 330 for the next week. I found this to work very well.

For the stuff I didn't specify beyond something like 3x8 like incline, close grip, overhead press and front squat just keep it RPE 7-8 and add weight when you can. Rows, triceps and stuff like that just pick a variation you prefer and use it. Chin ups alternate weighted and body weight and do what you can. I also did the first four weeks with no belt on any exercise. I did fifteen minutes of cardio after each day as well.

I think I've about covered everything, if not just ask. I was really happy with my results from this. I borrowed heavily from Dr. Z's DUP template, RTS, some advanced Texas Method templates, 5/3/1 and various articles and my own trial and error and preferences.

 

[LionHeart]

haha just made me think of that when I saw the "fist me bro" comment, but hell yeah man impressive lifts, nice job

 

[Perrin Aybara]

haha just made me think of that when I saw the "fist me bro" comment, but hell yeah man impressive lifts, nice job

lol, thanks, man.

 

[Perrin Aybara]

Almost forgot, everyone that's subbed to this log hop on over to my new one here. It'll officially start tomorrow.

Perrin Aybara's Journey to an Elite Powerlifting Total | MESO-Rx Forum