View Full Version : Rdcopps Never-Ending Journey
On the off chance that someone happens to read this log, I will give a very brief history of myself and what I am currently trying to accomplish.
I am 39 years old, 6'2" and currently weigh a little over 210. I started lifting when I was a freshman (maybe sophomore) in High School. For the most part, I have always followed a bodybuilding type of routine. Around October 2013, I decided that I wanted to try Powerlifting and see what I could do with my Big 3 lifts. In less than a year, I was able to take my 1 RMs from basically an unknown weight to the following:
Squats - 410
Bench - 320
Deadlift - 465
Not overly impressive, but I am proud of the progress I made and I am looking to continue to improve. I had been following Madcow for the majority of last year and began to plateau with the program, so I am currently in the process of looking for a new program to jump onto. Any suggestions are welcome.
Also, I train solo. I honestly can't remember the last time I had a training partner. I usually work out 4 times a week.
Looking objectively at myself, I think nutrition is probably my biggest opportunity. I really don't eat that bad, but it's not as good or consistent as it should be.
Just wanted to get this first post up and get into logging my journey.
Ed Eliason
08-31-14, 12:32 am
You should be proud of your progress. Good work so far, I'm looking forward to following your progress even further.
Saturday's Workout
Supplements
PWO
Intra (BCAA)
Bench Press
Set 1 - 140 x 8
Set 2 - 190 x 5
Set 3 - 230 x 5
Set 4 - 250 x 3
Set 5 - 250 x 3
Set 6 - 250 x 3
Set 7 - 250 x 3
Set 8 - 250 x 3
Set 9 - 250 x 3
Set 10 - 250 x 3
Set 11 - 250 x 3
Straight Bar Curls
Set 1 - 45 x 8
Set 2 - 65 x 8
Set 3 - 85 x 8
Set 4 - 95 x 8
Incline DB Press
Set 1 - 85 x 10
Set 2 - 85 x 10
Set 3 - 85 x 10
Set 4 - 85 x 7
* First time benching in about 3 months.
* Form felt good and weights were a good starting point
* Added curls to get some arm work in.
* Inclines felt good. Missed last set of 10.
* Chest feels tight this morning, but not too bad.
* Should've added some kind of ab work in at the end.
You should be proud of your progress. Good work so far, I'm looking forward to following your progress even further.
Thanks! I appreciate it!
Rdcopps
09-01-14, 11:48 am
Monday
With it being a holiday, planned on hitting the gym this morning. Mentally, I just had too much going on in my head. Usually, the gym would be like therapy in a situation like this, but I just couldn't get it together. Ended up taking my dog out on a walk. It seemed to help. The plan is to get back into the gym on the morning. Small setback. Not going to dwell on it.
Tuesday - 6:30 AM Workout
Supplements
PWO
Intra (BCAA)
Squats
Set 1 & 2 - 230 x 5
Set 3 & 4 - 280 x 4
Set 4-11 - 320 x 3
MP Press
Set 1-5 - 140 x 5
Observations
* Trouble waking up this morning. Melatonin knocked me out last night. May need to try 1 pill instead of 2 (5mg vs 10 mg?)
* PWO didn't seem to kickin as normal.
* Wanted to work some triples at 80% 1RM for squats.
* Kept rest to 60 seconds or less.
* A few reps I didn't break parallel.
* Felt better as sets went on.
* Opted for more of a MP instead of a PP.
* Kept weight at about 65% of my 1 RM.
* No pain or discomfort in shoulder when lowering the weight.
* Quick workout. Done in about 45-50 minutes.
Rdcopps
09-03-14, 10:11 am
* Off day today.
* Cut the Melatonin back to 5mg.
* Had several crazy and disturbing dreams.
* Legs had some soreness from yesterday's workout, but nothing too bad.
* Took the dog on a 1 1/2 mile walk this morning to loosen them up.
* Deciding between Deads and Bench tomorrow.
* May depend on how my legs feel in the morning.
Saturday Workout
Supplements
PWO - 1 scoop
Intra - 1 scoop
Dead Lifts
Set 1 - 230 x 5
Set 2 - 280 x 5
Set 3 - 320 x 5
Set 4 - 11 - 370 x 3
DB French Press SS w/ SB Curls
Set 1 - 90 x 8 / 75 x 8
Set 2 - 90 x 8 / 85 x 8
Set 3 - 90 x 8 / 85 x 8
Pullups
Set 1 - 3 - BW x 10
Observations
* Had some coffee this morning along with PWO - HOLY COW!!!! I was pretty amped up!!!!
* Continued with 8 sets of triples for the Big Lifts.
* Continued implementing what I picked up from "The Ant"'s video on deadlifting.
* Biggest change has been focusing on "pushing" and not "pulling", along with bringing hips into the bar. Weight is going up easier.
* Triples felt great, almost too easy.
* Contemplated increasing weight, but decided against it.
* Used a belt at 370, no wraps
* SS tris/bis.
* Still going strong at the end, so mixed in a few sets of pullups.
* Workout felt good. Energy and focus were the best they have been in awhile.
* Will bump up the weight on deads next time around.
Rdcopps
11-29-14, 10:51 pm
Deadlifts
Set 1 - 230 x 6
Set 2 - 280 x 5
Set 3 - 320 x 5
Set 4 - 370 x 3
Set 5 - 370 x 3
Set 6 - 370 x 3
Set 7 - 320 x 5
Set 8 - 320 x 5
Set 9 - 320 x 5
DB Press
Set 1 - 50 x 10
Set 2 - 55 x 9
Set 3 - 60 x 8
* need to start tracking my workouts again. Have fallen off and sessions haven't been consistent or productive
* deads felt heavy at 370. Pulled singles last week in the 400's.
* form felt good. Lacked energy
* presses felt good.