Stronger. The Road To An Elite Total.

[xrealityapproachesx]

Hey guys.
This is my new log. The old one died pretty quick as I lost sight of my goals and messed with different training and such.
But now its time to focus.
I am going to get an elite total in powerlifting.
My first meet will be on November 3rd of this year.
I will update this every workout and I look forward to hearing from and getting feedback from you.
Supplements are Whole Chocolate Milk and Russian Bear 5000.
I will also be taking fish oils and necessary vitamins.
Diet will consist of eating everything in sight.
Soundtrack is Harms Way - Isolation CD.
MOSH.

[T o m m Y]

awsome goal!!
geared or raw?
what are your lifts right now?

[xrealityapproachesx]

Thanks man. I lift Raw! I love watching geared lifting, but its not for me.
Right now my lifts are a little low due to some slacking on the PL.
Bench 225ish. Squat 315ish. And Deadlift 405ish.

[xrealityapproachesx]

5.6.12
DE Bench - 8x3 w/110 (grips go from close to medium to wide, switching every two sets) Did 6 reps on last set.
Rack Lockouts - 5x5 w/185
DB Press - 5x10 w/50
Lat PD - 5x10 w/110
DB Curl - 3x10 w/40 and 2x10 w/30

Overall it went well. The weights moved easy which means I'll be moving them up next time!

[DAVE88]

Any chance you'll post your diet from today?

[xrealityapproachesx]

Its not much of a diet. haha but...
Breakfast - 3 oatmeal packets in one bowl plus coffee
Lunch - Hungry Man Meal (chicken with vegetables and mashed potatoes)
Post Workout Shake - One scoop Russian Bear 5000, 2 big spoonfuls of peanut butter, 2 cups of milk
Dinner - Peppers stuffed with ground beef and some other things
and before bed i'll have 2 containers of yogurt and either more oatmeal (2 packets) or two cups of milk.

[DAVE88]

Those peppers sound really good.

[xrealityapproachesx]

Dude, they're so bomb. I just had 5. haha The ground beef is rolled up along with rice and there is a pretty good sauce that goes with it. I'm not sure what thats made from though.

[xrealityapproachesx]

5.7.12
Box Jumps - 5x5 to the second highest box at the gym. (did these in between squat warmups)
Squat - bar warmup, 95x5, 135x5, 185x3, 225x1, 275x1 (this was a slow rough rep so i counted it as a max. will beat it next i squat definitely), 250x3x1 (3 singles)
Leg Curls - 5x10 w/80 lbs very slow controlled reps
Reverse Hypers - 5 or 6 x 10 with 100 lbs on it. (light weight because this was my first time on this machine. i will definitely be moving it up.)
Slightly Declined Situps - 3x20 bodyweight, 2x5 holding 25lbs behind the head.

The reverse hyper is a great machine. It made my back feel insanely pumped/strong even though I had a pretty light weight on it. My back pain seems to be gone.
Can't wait to start breaking some records!

[C.Coronato]

Looking good bro. Best of luck going after that Elite total, I will also be looking for mine in the upcoming months also. 1600 raw is the goal!

[xrealityapproachesx]

thanks man! whats your weight class? and which federation?
todays workout...

5.9.12
Max Effort Bench - bar for reps, 95x5, 115x5, 135x5, 155x2, 185x2, 205x1, 210x3x1,190x3 (there were a few failed attempts of 215 in here right before the 210. not sure why i couldn't get it...)
Tricep PDs - 5x10 w/150 lbs
Shoulder Raises - 4x6 front, 6 side, 6 rear w/15 lbs (easy, will be using 20 lbs next time)
DB Rows - 5x10 w/70 lbs
DB Curls - 3x10 w/40 lbs, 2x10 w/30 lbs

Pretty good day overall. Before lifting I had a protein shake with instant coffee grinds mixed into it. It was my friends idea and I now consider him a genious.
Post workout I had a quart of whole chocolate milk. I would have taken Russian Bear 5000 but didn't want to be up all night.

[xrealityapproachesx]

5.11.12
okay i kinda fucked up my speed squatting by adding an extra rep in each set. do you think this will take away from it? some of the sets didn't move as fast as i would have liked and i think this is why...

Dynamic Effort Squat - 10x3 w/150
Dynamic Effort Deadlift - 10x1 w/200
Leg Curls - 5x10 w/90
Reverse Hyper 5x10 w/120 with two warmup sets. supersetted this with
Leg Press - 5x10 w/315
then finished up the workout with
Decline Situps - 2x5 w/25lbs behind the head
Standing Cable Crunches - 3x10 w/100

[xrealityapproachesx]

3.13.12
DE Bench - 8x3 w/110
Rack Lockouts - 4x5 w/185, 1x5 w/205
DB Press - 5x10 w/50
Lat PD - 5x10 w/110
DB Curl - 3x10 w/40, 2x10 w/30

[B.S.]

what do you weigh?

[xrealityapproachesx]

right around 190.

[B.S.]

thats a long term goal you need 500 lbs to have an elite total. best of luck

[xrealityapproachesx]

i know, i'm in it for the long haul! it wouldn't be fun if i could just walk up on the platform at the top of my game right off the bat! and thanks man!

[xrealityapproachesx]

5.14.12
ME Deadlift - 135x5, 185x5, 225x3, 275x3, 315x1, 365x1, 370x1, 335x3x1 (as with my last few ME days, there were a few failed attempts I didn't list wher I tried to hit a heavier weight for a PR)
GHR - 4x8 holding a 30 pound dumbell
Good Mornings - 4x8 w/135
Standing Cable Abs - 4x12 w/100

[xrealityapproachesx]

ME Bench - bar warmup, 95x5, 135x5, 155x5, 185x3, 205x1, 215x1, 225x1 (PR), 210x3x1
Tricep PDs - 5x10 w/150
Shoulder Raises - 4x6(side)6(front)6(rear) w/20
DB Rows - 5x10 w/70
DB Curls - 4x10 w/40, 2x10 w/30

225 was a big bench PR for me. I'm very excited that I finally hit it.
Especially after not being able to hit 215 last week even though I got 215 in the past.
I am loving this Westside template.

[C.Coronato]

thanks man! whats your weight class? and which federation?


220 Raw, I have only done one meet with RPS. Big Gene is a friend of many guys on here so we do some of his meets.

That meet I hit a 600 DL, 510 Squat, and 405 bench. For a 1515 total.

[xrealityapproachesx]

nice numbers! 405 raw bench is very impressive!

[Polk17]

We are chasing the same goal... Good luck man...

[Seath308]

Nice to see another Raw powerlifter chasing a elite Total! What Wt. class you in??

[Polk17]

Nice to see another Raw powerlifter chasing a elite Total! What Wt. class you in??

220 here... Might be about to jump to 242...

[xrealityapproachesx]

good luck to you as well polk!
and i'm a 198. (192 right now)

5.18.12
DE Squat - 10x2 w/155
DE Deadlift - 10x1 w/205
Leg Curls w/90 supersetted with Leg Extensions w/130 5x10 each
Good Mornings 4x8 w/135 supersetted with Incline Situps w/10 lb plate for 4x10 then 1 set bodyweight for 20 reps.

[xrealityapproachesx]

5.20.12
I didn't get much sleep last night and decided to use my sample packet of Shock Therapy. It mixed and tasted great with water. Within about 15 minutes of taking it, I started to feel the energy and focus. I couldn't wait to hit the weights. I started lifting about 25 minutes after I took the supplement and it went very well. A lot of focus. A lot less rest between sets. And a lot of extra drive. Especially in grinding out the last rep of my rack lockouts. I will definitely be buying this product asap. Here is the workout...
Dynamic Effort Bench - 8x3 w/110
Lat Pulldowns - 5x10 w/110
Rack Lockouts - 3x5 w/185, 2x5 w/205
DB Press - 5x10 w/50
DB Curls - 3x10 w/40, 2x10 w/30

Also...I now have a log and profile on the Universal Nutrition site. If you are a member there, add me as a friend and check my shit out! Heres a link to my page...
http://www.universalusa.com/Users/Members/xDEADLIFTx

[xrealityapproachesx]

5.21.12
Today was my first time doing a variation of the squat on this Westside template. It was cool using a bar that I usually ignore.
ME Squat with Cambered Bar - bar warmup, 95x5, 135x5, 185x3, 225x1, 280x1 (to a very low box because I didn't have spotters and wanted to be sure I hit parallel. This was also the only rep where I used it.), 260x3x1.
GHR - 4x8 w/30lbs
GMs - 4x8 w/135
Standing Cable Crunches - 5x10 w/100

[xrealityapproachesx]

5.23.12
Today was max effort bench day. The variation was using the incline bench. It was harder than I thought and I learned some things i'd like to use next time.
ME Incline Bench - bar warmup, 95x8, 135x5, 155x2, (lowered incline here since it was pretty steep and the weights started feeling heavy) 185x1, 205 for a near miss, 165x2x3, 165x4.
Shoulder Raises - 4x6,6,6 (6 side, 6 front, 6 rear) w/20lbs
Tricep PDs - 5x10 w/130 (last set was 20 reps)
Rows On Machine - 5x10 w/(the fist half of the stack...I think 150 but i'll update later when I double check this)
BB Curls - 5x7 w/85lbs
DB Curls - 2x10 w/30 .