View Full Version : My Log
Figured I'd jump in on the fun as well, and start posting my own log.
My name is Mark, I've been competing for several years, however, in Oct of 2004 I blew out my right knee (tore my miniscus, partial tear of my ACL, and had a partial rupture of my patella tendon which fortunately healed up just fine). I started training again in SEPT of 2005 (I couldn't even squat 225 at the time, sad to say). However, it turned out to be a blessing in disguise, and now 17 months later, this where I stand:
Competition PRs:
Squat: 617.5
Bench: 402.25 (something bizarre like that because of the damn kilo conversion)
Deadlift: 525ish
All those were done exactly one year after my return to training, and in the 198s.
I train using a hybrid system that I devised based on trial and error of what works for me, keeps me healthy, and what stops me from overtraining.
After my meet at the end of August, I took some time off, moved, and since then have been experimenting with various things, to see how my body would respond. I started a new cycle 2weeks ago, and this is everything I have done since:
2 Fridays ago:
Squat and DL training
BW= 230... What can I say, the local food is damn good around here
Squats
45/10; 135/5; 225/5; put on briefs; 315/3; 405/3; 495/3; added knee wraps; 545/3
The 545 was easy. Just getting use to handling the heavier weights again. This was my first time in gear since the meet. Felt good to have that much weight on my back
Speed Pulls- mini bands and conventional stance
I forgot the weights that I used, but I did 5 sets of 2, and then 5 singles
Reverse Hypers
190/20*3
Pull Down Abs
some weight, for ever how many sets of whatever reps
Saturday
Random Assistance work
BW= 228... I forgot how brutal and demamding my squat workouts can be on my body... I always tend to loose several pounds for several days following the workout
DB Rows- Inspired to do these by Matt Kroc's videos
50/10; 75/10; 105/8; 130/8
DB Shrugs
I think I worked up to 120 for 2-3 sets of 12
Looked at the Curl machine and figured my time would be better spent sitting in the hot tub looking at girls in skimpy bathing suits swimming laps- I'm a powerlifter, and a guy... Did you truly expect more???
Sunday:
BW= 227
Swimming= 10laps... This week also started the beginning of my PRT cycle for Uncle Sam (I'm Navy)
Monday:
Bench Day
BW= 227... about time my weight stabilized after my workout... with the PRT coming up in several weeks, I'll probably continue to shed a few pounds here and there, and then get back up to the 230range.
Floor Press-Close Grip (CG) and Fat Bar (Counting it as 45lbs so the math is easy)
45/8; 95/5; 135/5; 185/5*2; 205/5*2... yeah, I suck at these, so I tend do a lot of them
Rack Lockouts-On the floor as well, and with a close grip
225/5; 275/5; 315/3*2... had a pain in my forearm when doing the 315... I think I'm going to go ahead and jump to doing board work on this day as well... either that, or drop the weight down and slowly build back up
Cable Rows-Use and underhand grip and pull to the same spot I touch in my shirt
120/15; 140/12; 160/10
Tuesday:
OFF... Found out that I had to take a practice PRT on WED... ouch!
Wednesday:
Took my practice PRT, only to find out that afternoon that I was going to have to retake the next day because they jacked something up (I think it had to more with the fact that they couldn't believe my big sexy ass passed the cardio section this far out from the actual PRT)
Thursday:
Morning
Re-took and passed... again...
Afternoon
Bench Assistance Stuff
Rear Delt Work= 3-4 sets of something for xy&z number of reps
Lat Pulldowns= Worked up 220 for 8
Pushdowns= Whatever arbitrary hole I wanted to stick the rod in for whatever number of reps it took me to get bored
Reverse Grip Curls= Just picked one of the random pre-load curl bars w/ a reverse grip and curled away for 3 sets...
Friday, 2FEB07
Squat Night
BW= 228
SSB Box Squats- Done DE style as per Westside; counting bar as 45lbs
135/5; 135+1 chain/5; 185+1/5; 185+2/3; put on briefs; 225+2/2*2; 225+3/2*6
SSB GMs
1 chain/5; 2chain/5; 3chain/5; 4chain/5; 95+4/3; 135+4/3; 185+4/3*3
This is probably one of the biggest ass kicking exercises ever... but damn, does it work for me
Reverse Hypers
worked up to 360/12*3
Pull Down Abs
Its and ab movement, pick a weight, and do ever how many sets you want, and do ever how many reps till it burns
Saturday, 3FEB07
We Shall Call this day... DB Row Day... or just continue with Random Assitance work day
BW= 225.25... and to think, I piggin' out like a fat kid on Halloween
DB Rows
50/8; 75/10; 105/12; 130/8*2
Shrug Machine
4 sets with 245 on each side
DB Curls
25 for 3 sets till I got a burn, or bored, whichever came first... I would have gone higher, but someone had miss racked the 30s-45s, and i really didn't feel like walking around to find them...
Hot Tub... Again
Sunday, 4FEB07
BW= 223.5... DAMN! I can see my abs already. This is an insane amount of weight loss from one workout. I might be able to go 198 again... and then again, maybe not. Depends on if I get motivated enough to drop the weight again before my next meet. After 13+ years of starving myself, errr, i mean wrestling, cutting weight is a huge mental drain for me, even though I'm good at it. So, I try to only do it for big meets where bulking back up after weigh-ins won't be a logistical nightmare.
Swimming= 10 laps faster than last time
If you have any questions about what, how, or why I do things the way I do them, feel free to fire away.
-mark
BW= 221... Ouch, not good... This was definately a sign of what was to come tonight... Or lack thereof...
Bench Press
45/8; 135/5; 185/5; 225/3; put on my denim shirt; 315/1(touched, never a good sign when something this light touches); 365/1(crappy); 365/1(better); 365/1(form was pretty much dead on); 385/1(a tad bit of a grinder); 385/x(WTF!)
The weight loss definately killed my bench press. My shirt was only giving me support about the first inch off my chest, after that, I had to grind the damn bastards up. However, I'm still pissed about missing that last rep. In my book, missing reps, even in training, is about as cool as AIDs.
4 Board Press-cg
225/3; 275/3; 315/3; 335/3
3 Board Press-cg
225/3; 245/3; 275/3
Rear Delt Work
3 sets of whatever
I will do something to get my weight up,
mark
BW= 223... Finally, I've put on weight... Hopefully this treand will continue
Purpose of this workout is to get a little bit of extra volume for squat and deadlift. I also try to avoid any spinal loading as well to aid my body in recovery. This workout also allows me to do any odds and ends that I feel have been neglected.
Leg Press
worked up to 2 sets of 8 with 5 plates on each side
Step Ups
BW/15
25lbs plate in each hand/10*2
Back Hypers
BW/12*3
Single Leg Leg Curls
40/10*3
Pull Ups- I've discovered these are best done without straps
BW/1; 2; 3; 2; 1... slowly improving on these without my crutches
Band Pushdowns
Light Band/20*4
Side Bends
50/12*3
-mark
My training yesterday consisted of a 12hr nap, with 2 breaks for food.
Cable rows= up to 190/12
push downs= 30/20; 40/20; 50/20
Tri Ext= 20/12; 25/10; 25/8
Hammer Curls= 25/12*2
Incline Press= 135/11*3
-mark
LuvsThePain
02-09-07, 8:20 pm
Keep up the good work Mark. I'm a bodybuilder and not a powerlifter, so i don't know too much about powerlifting. But after lookin at your training, props to you man. I saw some big numbers in there.