Building My Total and Myself

[mcrobertson2]

I suppose I'll start this off with some background information. I'm 26 and have been lifting on and off since I was around 16. In my early years I wasn't as dedicated in my training and didn't really have too much of a training purpose or plan, so I pretty much just trained with a bodybuilding type of split and workouts. Once I got to college I actually got more serious and consistent in my training and continued with my bodybuilding style workouts. About two years ago, right after I graduated college, I got interested in getting stronger and started on Wendler's 5/3/1 program. Just a few months later I had to switch gyms and met a powerlifter at the new place and started training with him when I could. I have been training for powerlifting ever since, although I still do a decent amount of volume on my accessory lifts just because I can usually handle it from my early days training that way.

Last year I did my first two powerlifting meets in March and November, and totaled 1135 and 1200, respectively. I lift RAW in the 198 class, although I weighed in at 185 and 188 in those contests, with benches of 300 and 315, squats at 395 and 425, and deadlifts (SUMO) of 440 and 460. Nothing spectacular, but I was happy to have hit PR's on everything in that second contest. I'm starting this "Journey" to track my progress as I try to improve my total and get my weight up closer to the top of my class, and maybe even break above it and move on to 220 one day.

I typically train following a Westside style training program, although I just moved and had to switch gyms. I was training at an awesome warehouse gym with like minded people and everything you could ever need for powerlifting (monolift, specialty bars, chains, bands, boards, platforms, etc). I'm currently at a local commercial type gym that isn't what I'm used to but they don't inhibit me from training how I need to thankfully. However, without good training partners my max effort days right now are basically a few sets of heavy triples and doubles instead of singles. I also will often throw in a 5th workout just to try and bring up things I think are lacking.

I'm currently traveling with my wife for her job so I don't have any competitions lined up in the near future because I don't know exactly where I will be located. I'm hoping to total 1275 at my next contest as my "gym" lifts are currently 330, 445, and 475 giving my a hypothetical total of 1250. Hopefully, I'll be able to do one within the next 6 - 9 months. My weight is currently hovering around 190 and I would obviously like to get that as close to 198 as possible.

I'll be posting my workouts and progress, and I'm sure some other random stuff about training as well. Of course any comments/critiques/questions are always welcome.

[mcrobertson2]

ME Squat/DL Day

Sumo DL:

2 x 5 @ 140
2 x 3 @ 190
1 x 3 @ 230
1 x 2 @ 280
1 x 2 @ 320
2 x 1 @ 370*
1 x 1 @ 390*

Leg Press: 4 x 8 @ 10 plates total (Conventional DL Stance Width)

Front Lever: 5 x 5 @ BW

Back Raise: 3 x 12 @ BW

Medium Grip Pulldown:

1 x 12 @ 120
2 x 12 @ 140

* I injured my right hamstring about two weeks ago doing Sumo DL and I haven't really done any DL since then. It has been feeling decent so I figured I would work up and see how it went. Once I
got up 370 I could really feel some strain on it picking up the weight. At 390 I was getting nervous that if I went up I would be doing more harm then good so I called it a day there and decided to
just focus on my quads and back for accessory lifts. Not the best day, but working around strains, pains, and injuries is part of the game.

[mcrobertson2]

DE Bench Day

Bench Press Vs. Light Band: (Done with three different grips @ each weight)

3 x 3 @ 175*
3 x 3 @ 195*
3 x 3 @ 225*

*Superset sets of 5 pull-ups @ BW after each bench set for 45 total reps

Incline JM DB Press:

1 x 12 @ 75
2 x 9 @ 85
1 x 7 @ 85
1 x 12 @ 50 (Drop set from above)

One-Arm DB Row: 3 x 9 @ 120

Side Lateral using EZ Bar: 3 x 12 @ 25

Close Grip Seated Row: 4 x 12 @ 150

[mcrobertson2]

Cardio and Some Light Shoulder Work

20 minute HIIT on Stair Master + Warm Up/Cool Down

Standing Military Press:

1 x 12 @ 95
1 x 10 @ 115
1 x 9 @ 135
1 x 6 @ 155

Standing DB Press:

1 x 12 @ 40
1 x 12 @ 45
1 x 12 @ 50

Face Pulls:

1 x 15 @ 60
1 x 15 @ 70
2 x 12 @ 80

[mcrobertson2]

DE Squat/DL

Speed Pulls Vs. Short Monster Mini: (Conventional)

3 x 3 @ 185
3 x 3 @ 225
3 x 3 @ 255

Anderson Squat: 4 x 3 @ 280

Front Lever: 5 x 5 @ BW

Standing Band Crunch (Light Band): 4 x 15

Pull Through (Light Band): 3 x 12

I did speed pulls today instead of the usual box squats just to keep some stress off of my hamstring that is still a little bothered. Hopefully back to normal next week sometime.

[mcrobertson2]

ME Bench from 03/13

Bench Press:

2 x 8 @ Bar
1 x 5 @ 95
2 x 5 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 3 @ 265
4 x 3 @ 300
1 x 4 @ 300

Chest Supported Row:

1 x 15 @ 70*
1 x 13 @ 90*
2 x 9 @ 115*

*I have no idea how much the actual bar weighs so this is just the weight of the plates on it.

Incline DB Press:

2 x 12 @ 85
1 x 11 @ 85
1 x 9 @ 85

Incline Tricep Extension: (Neutral Grip)

1 x 8 @ 100
1 x 12 @ 80
2 x 10 @ 90

Medium Grip Lat Pulldown:

1 x 15 @ 120
2 x 12 @ 140
1 x 9 @ 160

Face Pulls:

4 x 12 @ 80

[mcrobertson2]

ME Squat/DL from 03/14

Reverse Band Box Squat: (Vs. Light Band)

1 x 3 @ 185
1 x 3 @ 225
1 x 3 @ 280
1 x 2 @ 320
1 x 2 @ 370
1 x 1 @ 410
1 x 1 @ 450
1 x 1 @ 480*

Sumo DL: (Speed/Technique work)

7 x 2 @ 280

Kneeling Band Crunch: (Vs. Monster Mini)

4 x 15

One-Arm DB Row:

4 x 8 @ 130

*My hamstring is feeling a lot better this week. Played it safe using the box during squats and as soon as I felt a little strain @ 480 I was smart and called it even though I really wanted to hit 500. Hoping it will be basically at 100% next week.

[mcrobertson2]

DE Bench from 03/16

Bench Press Vs. Light Band: (Done with three different grips @ each weight)

3 x 3 @ 180*
3 x 3 @ 200*
3 x 3 @ 230*

*Superset sets of 6 pull-ups @ BW after each bench set for 54 total reps

DB Floor Press:

1 x 12 @ 80
1 x 10 @ 90
1 x 9 @ 100
1 x 9 @ 110

Medium Grip Seated Row:

2 x 15 @ 150
2 x 13 @ 150

Decline Skull Crusher:

2 x 15 @ 80*
2 x 10 @ 90*
2 x 8 @ 90*

*Alternating wide/narrow grip at each weight/rep combo

One-Arm Side Lateral:

3 x 10 @ 20

[mcrobertson2]

DE Squat/DL from 03/17

Box Squat Vs. Light Band:

3 x 2 @ 185
4 x 2 @ 225
3 x 2 @ 275

Wild Pulls Vs. Monster Mini: (Conventional)

3 x 3 @ 315
2 x 3 @ 365

Decline Crunch: 4 x 12 @ 10

Front Lever: 5 x 5 @ BW

[mcrobertson2]

ME Bench from 03/18

Floor Press:

2 x 8 @ Bar
2 x 5 @ 135
2 x 3 @ 185
1 x 3 @ 225
1 x 3 @ 255
1 x 1 @ 275
1 x 1 @ 295
1 x 1 @ 315
1 x 1 @ 335
MISS @ 345

Decline DB Press:

1 x 12 @ 80
1 x 12 @ 90
1 x 10 @ 100
1 x 8 @ 110

Medium Grip Pulldown:

1 x 15 @ 120
2 x 12 @ 140
1 x 8 @ 160 drop to 100 x 8

Decline DB Extension:

1 x 15 @ 30
2 x 12 @ 35
1 x 9 @ 40

Seated DB Shrug:

1 x 20 @ 110
3 x 18 @ 110

[mcrobertson2]

ME Squat/DL from 03/20

Conventional DL:

2 x 5 @ 140
2 x 3 @ 190
1 x 2 @ 230
1 x 2 @ 280
1 x 2 @ 320
1 x 1 @ 370
1 x 1 @ 410
1 x 1 @ 440
1 x 1 @ 460*

*This is actually a PR for me on conventional DL (previous was 455). I used to always pull conventional until about 2 years ago when I hurt my back and had to switch to sumo so it feels good to be able to pull that weight again with no pain.

Power Squat**:

2 x 5 @ 270
2 x 5 @ 320
2 x 5 @ 360

**No idea what it actually weighs so weights are just the plates loaded on it.

Front Lever: 5 x 5 @ BW

Standing Band Crunch (Light Band): 4 x 15

Dimmel DL: 3 x 15 @ 135

[mcrobertson2]

DE Bench from 03/22

Bench Press Vs. Light Band: (Done with three different grips @ each weight)

3 x 3 @ 185*
3 x 3 @ 205*
3 x 3 @ 235*

*Superset sets of 3 pull-ups @ 25 after each bench set for 27 total reps

Incline DB Press:

1 x 12 @ 90
1 x 10 @ 100
2 x 8 @ 110

Close Grip Lat Pulldown:

1 x 15 @ 120
1 x 12 @ 140
1 x 12 @ 150
1 x 10 @ 160

Band Pressdown: 100 total reps Vs. Monster Mini

DB Side Lateral: 3 x 12 @ 20

[mcrobertson2]

DE Squat/DL from 03/25

Box Squat Vs. Monster Mini (Doubled):

3 x 3 @ 170
4 x 3 @ 200
3 x 3 @ 230

Speed Pulls (Sumo):

8 x 1 @ 280*

*30 seconds rest between sets

One Arm DB Row:

2 x 12 @ 120

Kneeling Band Crunch (Light Band): 4 x 15

Band Pull Through (Light Band): 3 x 10

[mcrobertson2]

RE Bench from 03/26

Incline Close Grip Bench:

1 x 5 @ 225
1 x 5 @ 235
1 x 5 @ 245
1 x 5 @ 255
1 x 5 @ 265

Pull-Ups:

50 total reps at BW

Hammer Strength Chest Press Vs. Monster Mini:

1 x 15 @ 90
1 x 12 @ 140
2 x 9 @ 160
1 x 8 @ 180
1 x 10 @ 90 (Drop set from above)

Incline Triceps Extension:

1 x 15 @ 80
1 x 12 @ 90*

*On my second set @ 90 I felt a lot of pain in my left elbow/lower tricep so I just called it there.

Bent Over DB Lateral:

3 x 12 @ 15

[mcrobertson2]

So I was going to take a day off today, but then I got bored and figured I would go to the gym. I just did some bi's cause I don't do them too much anymore, and tri's to get some blood in there to hopefully help the pain I felt yesterday. Finished it off with some traps/upper back. Here's the break down:

<Superset One>

Cable Curl:

1 x 15 @ 55
1 x 15 @ 65
1 x 12 @ 75
1 x 12 @ 85

Rope Pressdown:

1 x 15 @ 75
1 x 15 @ 90
1 x 12 @ 110
1 x 10 @ 120

<Superset Two>

Standing DB Curl:

1 x 15 @ 25
2 x 15 @ 30
1 x 12 @ 35
1 x 10 @ 40

Decline DB Extension:

2 x 15 @ 30
2 x 15 @ 35
1 x 12 @ 40

<Superset Three>

DB Preacher Hammer Curl:

4 x 12 @ 25

Short Bar Pressdown:

2 x 15 @ 65
2 x 12 @ 75

Seated DB Shrug:

4 x 12 @ 120

Rope Pulldown:

1 x 15 @ 100
1 x 15 @ 120
2 x 12 @ 150