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mightymac
08-21-13, 9:25 pm
What's up everyone? This will be my first online journal, so I'd like to start off by sharing a little background information. I'm 26 years old, 5'9", and averaging 195# with 12% body fat. I've been lifting weights for almost 2 years now, but I've always been naturally gifted in terms of strength and athletism. I played DE for my high school football team as an incredibly scrawny 165# kid. Also played baseball for my school and took karate in my early years. I'm interested in competing in raw powerlifting and I think I have some decent numbers for only training for 2 years (serious training maybe a year). 365# squat with good depth, 295# paused bench, and a tough 475# conventional deadlift. Right now I'm fighting an injury, not sure if its bruised ribs or maybe fractured ribs. It feels like a trigger point on my back but its also affected my ribs under my my left pec and it only hurts when I take deep breaths. I believe its from wearing my belt too tight. Anyways, I'm doing Brandon Lilly's Cube Method and I'm on week 4, so that's where I'll start my log.

Aug. 19, 2013
Deadlift Rep Day

Static stretching and foam rolling

Ab work - Standing Cable Crunches

Deadlift Warm up
135 x 10
225 x 10
275 x 8
315 x 5
365 x 3
Work Set - 380 x 2 for 3 sets

Snatch Grip 2" Block Pulls - 260 x 10 for 3 sets

Olympic Squats - 185 x 10 for 4 sets

Hyperextensions - 25# plate behind head x 10 for 4 sets

Back Raises - Body weight for 20 reps (I paused and somehow injured my left shoulder, hurt like hell, especially lateral movements)


Aug. 21, 2013
Bench Max Day

Static stretching

Ab work - Hanging Leg Raises

Paused Bench Warm up
Bar x Many
95 x 10
135 x 10
185 x 8
Work Sets
225 x 5
275 x 1
285 x 1

Sling Shot Paused Bench
285 x 3
300 x 3
315 x 5 (Rep PR with the sling shot)

Wide Lat Pulldowns - 145 x 10 for 3 sets

Tricep Pressdowns with V-bar
55 x 15
70 x 15
85 x 15
100 x 15
85 x 15 (did another set because I started too light)

Seated DB Military Press
45 x 10 for 2 sets
40 x 10

Barbell Shrugs - 180+whatever the smith machine bar weighs x 15 for 4 sets (unfortunately, every barbell was being used so I resorted to the smith machine)

Also, I consume 4000 calories a day, whether training day or not. Do you think its an appropriate amount or should I consume more and compete in the 220# class?

Firefist
08-21-13, 9:51 pm
Welcome to the forum buddy.

Those are some great numbers for 2 years! It too me 4 years to get to where you are. Keep training hard lets see some progress!

mightymac
08-21-13, 10:18 pm
Thanks Firefist. Breaking PRs is the plan! And yea, I've always surprised people with my natural strength...plus I've gone through my share of supplements.

mightymac
08-23-13, 8:41 am
Woke up in the middle of the night due to pain in my back, under my left shoulder blade. As I've said in my introductory, I'm having some rib issues and it usually only hurts with deep breaths but not all the time. It felt great all day yesterday and Wed. after my first couple of sets into my training. I'm going to continue lifting, but was wondering if any of you guys have experienced this and if so, what did you do to remedy the issue?

Firefist
08-23-13, 8:58 am
Woke up in the middle of the night due to pain in my back, under my left shoulder blade. As I've said in my introductory, I'm having some rib issues and it usually only hurts with deep breaths but not all the time. It felt great all day yesterday and Wed. after my first couple of sets into my training. I'm going to continue lifting, but was wondering if any of you guys have experienced this and if so, what did you do to remedy the issue?

Go seek qualified help brother. My girl is a DPT (luck me) so she cures all my ailments haha.

We're all gonna have injuries along the way. You should train through some, and not through others. Use your discretion. No sense of derailing yourself when all that was needed was a few days of rest.

mightymac
08-23-13, 9:30 am
Go seek qualified help brother. My girl is a DPT (luck me) so she cures all my ailments haha.

We're all gonna have injuries along the way. You should train through some, and not through others. Use your discretion. No sense of derailing yourself when all that was needed was a few days of rest.

Thanks brother...even though that's tough to swallow. I don't have health insurance and from what I've read, only time will heal the rib cage but I'm going to continue using my electric massager, ice it, and I hate this, but do light work for deads day. After getting the blood flowing, it does feel great, but deadlifts do put the most strain on it.

Firefist
08-23-13, 9:39 am
Thanks brother...even though that's tough to swallow. I don't have health insurance and from what I've read, only time will heal the rib cage but I'm going to continue using my electric massager, ice it, and I hate this, but do light work for deads day. After getting the blood flowing, it does feel great, but deadlifts do put the most strain on it.

You know your body better than anyone else brother. Just use good judgement.

mightymac
08-23-13, 10:30 am
You know your body better than anyone else brother. Just use good judgement.

True but I'm just too bull headed. I will try to use good judgement though. Speed squats today and as long as I keep my upper back tight, I shouldn't have any issues.

mightymac
08-23-13, 6:20 pm
Despite the pain I endured this morning, I had an awesome workout! Very proud of myself.

Aug. 23, 2013

Squat Speed Day

Static Stretching

Ab work - Cable Rotations and Standing Cable Crunches

Speed Squats
Warmup
Bar x alot
95 x 10
135 x 10
185 x 8
225 x 5
275 x 3

Working Sets
295 x 2 for 5 sets
330 x 1

Olympic Squats with pause at the bottom
225 x 5 for 3 sets
245 x 5
275 x 5

Good Mornings
135 x 12 for 3 sets

Leg Press
450 x 12
540 x 12 for 3 sets (had to pause at 10th rep on last set)

Cable Pull-Throughs
60 x 15
70 x 15 for 2 sets

mightymac
08-24-13, 2:28 pm
Aug. 24, 2013

Assistance Day

Static Stretching and Foam Rolling

Ab work - Hanging Leg Raises

Seated Military Press
Warmup
Bar x Alot
95 x 10
135 x 8
Work Sets - 165 x 3 for 6 sets

Close-Grip Bench Press (hands 8-10 inches apart)
185 x 8
225 x 8 for 2 sets (spot on last rep of last set)

Sling Shot Bench Press
315 x 5 for 2 sets
365 x 1 (PR with Sling Shot)

Hammer Strength Supported Low Rows
140 x 12
180 x 12
200 x 12 for 2 sets

Alternating Strict Hammer Curls
35 x 12 for 2 sets
35 x 8

Front Raises with EZ Bar (palms facing out)
40 x 10 for 3 sets

Standing Calf Raise Machine (extremely slow reps)
275 x 10 for 3 sets
275 x 8

Today was another awesome workout! As you can see, I pretty much just made today another bench day with the addition of the curls and calf raises. Thanks to a fellow powerlifter, Tony, I was pushed to move some heavy weights. Seeing him hitting doubles with 495 on the bench made me go for that 365 with my sling shot. Never felt that weight over my chest before and I felt doubtful of hitting it, especially after hitting 315 for 5 reps, but the big guy was there to spot me. I brought it down and on the way up, I shot it away from his hands! Nice to know that I can lock that weight out...broke a huge mental barrier, I just need to strengthen up my chest. Minor rib issues on the military presses but that eased away the deeper I went into my training. Overall great day!

mightymac
08-26-13, 7:24 pm
Aug. 26, 2013

Deads Speed Day

Static Stretching and Foam Rolling

Ab work - Standing Cable Crunches

Deadlifts (decided to change my stance to sumo)
Warmup
Bar x Many
135 x 10
225 x 10
Working Sets (30 sec. rest)
315 x 1 for 8 sets
405 x 3 (Felt strong today, so I fooled around a lil)

Snatch Grip 2" Block Pulls
205 x 20

Close Stance Squats (Slightly wider than shoulder width)
225 x 6 for 5 sets

Barbell Shrugs
205 x 15 for 3 sets

Back Raises
Body weight x 60 total reps (rest/pause)

Wide-Grip Pulldowns (30 sec. rests)
145 x 15 for 2 sets
130 x 15
115 x 15

Yet another great workout. No back problems today. I didn't want to take too much of a risk with that 405 x 3 sumo deadlift, so I left a few reps in the tank. It was also a rep PR for my sumo stance. Next week is my heavy day for deads and I hope I go this week without any soreness to my ribs. Looking forward to breaking a PR next week.

mightymac
08-28-13, 8:11 pm
Aug. 28, 2013

Bench Rep Day

Static Stretching

Ab work - Hanging Leg Raises

Bench Press (Touch n Go)
Warmup
Bar x 15
135 x 10
185 x 8
225 x 5
Working Sets
255 x 3
265 x 3
275 x 3
w/Sling Shot
315 x 5
335 x 3
365 x 1

Seated Military Press
95 x 10
135 x 10
135 x 6 dropset 95 x 4

Pulldowns w/Close-Grip Handle
145 x 15 for 2 sets
130 x 15
115 x 15

Rope Pulldowns
70 x 50 dropset 55 x 50 (a few rest/pauses in here)

Lateral Raises
10# Plates x 100 (again, a few rest/pauses in here)

mightymac
08-29-13, 5:03 pm
Aug. 29, 2013

Squat Max Day

Static stretching and foam rolling

Ab work - Standing Cable Crunches

Squat
Warmup
Bar x 15
95 x 10
135 x 10
185 x 8
225 x 5
275 x 3
Working Sets
310 x 1
335 x 1
355 x 1
375 x Fail
315 x 3
185 x 12 for 2 sets

Leg Press
450 x 20
360 x 20 for 2 sets

Hyperextension
25# plate behind head x 12 for 3 sets

Back Raises
Body weight x 60

I felt strong going in today, not strong enough though. I attempted a new PR of 375 and without my belt. Went in deep, brought it back up parallel, but couldn't finish it out. A big no no to Brandon's mentality of not missing weights. Maybe it was a technical error or maybe I let my body get too cold. I got a video on my phone of my 355# rep and I'd like to share it with yall, but I'm computer illiterate. Can someone teach me how to post it up here? I'd like to hear some critiques about my form and what accessory exercises to include in my training.

mightymac
08-31-13, 12:06 pm
Aug. 31, 2013

Assistance Day

Static stretching

Ab work - Cable Rotations

Seated Military Press
Warmup
Bar x 15
95 x 10
115 x 8
135 x 5
Working Sets
175 x 2 (fail on rep 3, lower the weight)
165 x 2 (still too heavy today)
155 x 3 for 4 sets

Pause Bench
225 x 5 for 2 sets
255 x 2
265 x 1
185 x 11

Hammer Strength High Rows
250 x 10 for 2 sets
230 x 10

Pinwheel Curls
35 x 10 for 3 sets

DB Flyes
35 x 10 for 3 sets

Face Pulls (15 sec. rests)
55 x 40
55 x 20
40 x 20 for 2 sets

I'm starting to spend my assistance days working on my bench. I think these pause benches will provide a great carry over to my competition bench. My first meet will be Oct. 26, hosted by Brute Strength Gym. It will be in the Southern Powerlifting Federation. If any of you have lifted in this federation, please let me know how your experience was.

mightymac
09-02-13, 2:10 pm
Sept. 2, 2013

Deadlift Max Day

Static Stretching and Foam Rolling

Sumo 2" Block Pulls
Warmup
135 x 10
225 x 8
275 x 5
315 x 3
365 x 1
Working Sets
405 x 1
440 x 1
455 x 1

Sumo Deadlifts
355 x 2 for 8 sets

DB Bent-Over Rows
60 x 20 for 2 sets

Barbell Shrugs
195 x 15 for 3 sets

Barbell Alternating Lunges
135 x 10 for 3 sets

mightymac
09-03-13, 8:11 pm
Sep. 3, 2013

Bench Day

Static Stretching

Ab work - Machine crunches

Pause Bench
Warmup
Bar x 20
135 x 10
185 x 8
Working Sets
225 x 5
245 x 3
255 x 2
225 x 5

Sling Shot Bench (Touch n Go)
275 x 5
300 x 3
315 x 3

Wide Grip Bench (without leg drive)
225 x 6
185 x 8 for 2 sets

Close-Grip Pulldowns
130 x 15 for 3 sets

DB Bench w/slight incline
50 x 25 for 2 sets

DB Flyes
50 x 8
35 x 10 for 2 sets

Barbell Rows
135 x 10
185 x 8 2 sets
135 x 10

Cable Pressdowns w/V-bar
55 x 50
35 x 50