View Full Version : Through the Storm: A Journey Through Life via Powerlifting
physlift314
05-12-15, 11:12 pm
Origins
I suppose I could say that my journey in powerlifting started when I was younger when I got introduced to bodybuilding from my dad. That wouldn't be true, however. While I certainly have been around the gym and weightlifting from a young age, I only got into powerlifting a few months ago. To be quite honest, the woman I loved for over 5 years left me. Perhaps I'm sappy or ignorant or just plain foolish, but I would be lying to myself and to those here if I said my journey started any other way. As an outlet to the grieving process and the emotions that come along with it, I chose the gym as my temple. I have always been a fan of Animal, but never really watched any of their productions. One night, I was going through the numerous videos on their youtube channel to see if I could gain some insight for my workouts. I came across "The Cage Brotherhood" documentary and decided to watch it. While watching the different athletes deadlift a fuck ton of weight, I, in that moment, decided that I also wanted to deadlift a fuck ton of weight. That is how it all started for me.
Motivated by dark times, I arrived at the doors of the iron temple hungry for answers and understanding. This is my journey in powerlifting.
Purpose
Perhaps the purpose of cataloging this journey to the world is to not only monitor my progress in powerlifting, but to also gain perspective about myself and provide insight and inspiration to others. As of now, the purpose is the former rather than the latter but who knows. Maybe cataloging this journey will prove to be useful to others in ways not entirely recognizable now. Let's wait and see.
physlift314
05-13-15, 11:37 am
Workout Overview
The workout I have adopted for now is the cube method. I will follow this for 9 weeks and have some particular day during the 10th week be a mock meet since, at the moment, I am not competing. I have one day for each of the three main lifts, a bodybuilding day, and a cardio day. The exercises done on the bodybuilding day will change every week, but I know there will be exercises for my weaknesses (such as shoulders, biceps, and calves). I do about 6 - 8 exercises for 4 sets of 8 - 12 reps. I always pick challenging weight such that near the end of each set, I am struggling but not necessarily hitting failure (I workout by myself). The cardio day is pretty simple. I do 20 - 30 minutes of fasted cardio. Whether that be jumping jacks, running, or whatever. So that is 5 days of exercising with two days off. On these off days, I don't do shit. No lifting, no running. The rest days are sequential and are spent maybe stretching, foam rolling, or just walking around. Rinse and repeat.
Technically, I am in wave two (week 4) of this workout. The first wave was just to feel it out. I based all percentages used in the cube method from my 1RM below:
S: 450 lbs
B: 275 lbs
D: 435 lbs
As part of the workout, I follow what Brandon Lilly suggests for a preworkout. Regardless of body part I will always do the same warmup:
1) Mash legs from multiple positions with foam roller. I use a 8 inch diameter 2ft section of pvc pipe wrapped in gorilla tape that I bought at Home Depot. It literally cost half as much as a cheap foam roller. Shit hurts so good.
2) Mash lower back, upper back, and chest.
3) Stretch legs, chest, shoulders, and lower back
4) Perform wall squats for mobility and warmup followed by some chin ups.
All of this is done before I even touch a single plate.
Before each of the main lifts, I do about 3 - 4 warmup sets. If it's squats or deads, I alternate quarter plates and 45 lbs plates until I get to my working set. I do about 2 - 3 reps each. For bench, I'll alternate 10lbs and 25lbs plates for about 2 - 3 reps.
For me, it's important to warmup properly with the mashing, stretching, etc. to maintain longevity. I can't imagine pulling a fuck ton of weight if I'm always injured. So, this is what I do to accomplish that and it seems to work. I don't do anything after the workout. I just change out my shoes and leave the gym.
Diet Overview
The following was used to calculate the caloric breakdown for my diet:
Sex: Male
Height: 5ft 8in
Bodyweight (as in, step on the scale and read off the number): 227 lbs
Age: 28
Body fat: 22.1%
Activity Factor: Moderate = 1.55
Overall goal: Cut fat
From this information, I calculate some shit. For each quantity that called for bodyweight, I used my lean body mass instead of the number read off the scale:
LBM: 176.8 lbs
BMR [cal]: 1835
Maintenance Calories: 2845
Deficit [cal]: 500
Target daily calories: 2345
Protein [g/lb]: 1.5
Fat [g/lb]: 0.4
Carbs [g/lb]: 0.9
My macronutrient breakdown for each day, using my LBM, is:
Protein [g]: 265
Fat [g]: 70
Carb [g]: 161
Finally, at the end of each wave I have a planned refeed day where I basically eat at maintenance or a bit more on one of my rest days.
physlift314
05-14-15, 1:47 pm
As I am in my 4th week of the CUBE, I have noticed that as things get more intense I am having trouble keeping up. My supposition is that I do not have enough calories to get me through the workouts. Here is my basis for this supposition:
1) When I eat dinner and my bedtime meal after each workout, I am STILL hungry. Both those meals have within them 1lb of meat.
2) I can hardly keep up with the workouts anymore. I couldn't even complete the accessory work for the squat day because I was so tired. And this isn't that "Ohh man this sucks" tired. It was as if my body literally would not let me continue even though I wanted to.
As a test, I have recalculated my diet and listed the updated one below. The difference being that now instead of using my LBM to base my macronutrients and BMR off of, I use my bodyweight (i.e. the number read off the scale). I still introduce a 500 caloric deficit but it is on a higher maintenance caloric intake. This difference is about 200 calories so we will see if this works.
UPDATED Diet Overview
The following was used to calculate the caloric breakdown for my diet:
Sex: Male
Height: 5ft 8in
Bodyweight (as in, step on the scale and read off the number): 223 lbs
Age: 28
Body fat: 22.1%
Activity Factor: Moderate = 1.55
Overall goal: Cut fat
From this information, I calculate some shit. For each quantity that called for bodyweight, I used the number read off the scale:
BW: 223lbs
BMR [cal]: 1955
Maintenance Calories: 3031
Deficit [cal]: 500
Target daily calories: 2531
Protein [g/lb]: 1.5
Fat [g/lb]: 0.4
Carbs [g/lb]: 0.4
My macronutrient breakdown for each day, using my BW, is:
Protein [g]: 335
Fat [g]: 90
Carb [g]: 97
Finally, at the end of each wave I have a planned refeed day where I basically eat at maintenance or a bit more on one of my rest days.
physlift314
05-14-15, 2:22 pm
Daily Foods Used and Supplementation
The good thing I like about this diet is that the foods are wholesome, it's all stuff I like so I don't mind eating it everyday, and it's pretty easy to cook. To cook one week worth of food I believe takes me about 3 hours. I am a big believer in chopping up your food to make it easier to digest. I bought a little Ninja food processor and it is awesome.
In my lunch, dinner, and bedtime meal I throw in a fist full of chopped up spinach and kale. I saw Evan Centopani do something like this once and thought I would try it out. Seems like an easy way to get some greenery in the diet. For each week, I will buy two bunches of spinach and one bunch of kale to use in those meals. The other food that I chop up is the chicken. I'll bake it in the oven, let it cool, and then throw it in the Ninja before portioning it out. For the ground beef, I cook it in a big pot and drain the fat off several times before portioning it out. Likely, the daily fat amount at the bottom of the post is an overestimation so don't fret too much about it.
I should also note that on the days I am not lifting, I do not take the preworkout "meal". I will still take the postworkout shake even if I don't lift (i.e. 7 days a week).
Without delay, here is what I eat every single day:
BREAKFAST
2 eggs
1tsp vegetable oil
1/4 cup black beans with no salt added
Hot sauce
1 Optimen vitamin
1g fish oil
SNACK
1 can tuna w/ either mustard or hot sauce
1 mozzarella cheese stick
LUNCH
8oz ground beef
1/4 cup shredded parmesan
spinach and kale
1 Optimen vitamin
1g fish oil
PREWORKOUT
2 scoops Animal Rage Mango flavored
POSTWORKOUT (WITHIN 10 MINUTES OF FINISHING MY LAST SET)
1 scoop orange Gatorade powder
1 scoop Body Fortress whey protein
DINNER
8 oz ground beef
spinach and kale
1 Optimen vitamin
1g fish oil
Hot sauce
BEDTIME
8 oz shredded chicken breast meat
spinach and kale
1 cup fat free cottage cheese
1/4 cup Herdez salsa
So there it is. I feel like there is enough variety that I won't get bummed out. I threw this diet into myfitnesspal.com and here is the breakdown for the whole day:
Calories: 2674
Carbs[g]: 97
Fat[g]: 99
Protein[g]: 328
Lastly, cost. To be honest, I haven't priced this just yet. However, the bulk of it is based off my previous diet. I estimate that to buy 1 MONTHS worth of food (not including supplementation) will be no more than $275 USD (at least in Fort Collins, CO). Store brand all the way, except for the Herdez salsa because that shit is amazing.
physlift314
05-14-15, 3:36 pm
Sumo Deadlifts: Reps
Preworkout
Deadlift from 1" deficit: 6@348lbs
4" block pulls: 3@390lbs
Olympic stance squat: 8@270lbs x 2
Lying leg curls: 10@70lbs x 4 -> This REALLY sucked after all the deads and squats.
Back Raises: 25@BW
Notes
1) Felt good coming in today. Deadlifts are by far my favorite lift. A true testament to strength.
2) By the time I hit the back raises, I was beat. I was supposed to do 50 but could only muster out 25.
Here is a video of me performing the deadlifts. Critiques for both production and technique welcomed!
https://www.youtube.com/watch?v=hufJrefumjk
physlift314
05-14-15, 4:34 pm
Bench: Heavy
Preworkout
Floor Press: 2@235 x 3
Bench: 15@206 x 2
Lat Pulldown: 12@120 x 3
Tricep pushdowns: 25@30 x 4
DB Shrugs: 15@70 x 3
Military Press: 12@95 x 3
Notes
1) I am not really able to do floor presses so I just hop on the bench for the same weights, reps, and sets.
2) I had to drop the weight to 20 on the pushdowns. That mess is KILLER!
3) I did the machine behind the neck presses at 95, 105, 135.
Here is a video of me performing the benches. Critiques for both production and technique welcomed!
https://www.youtube.com/watch?v=COFKPu1d0jI
physlift314
05-14-15, 4:38 pm
Squat: Explosion
Preworkout
Squat: 3@380 x 6
Front Squat: 1@290 x 2
Olympic squats: 5x5
Leg Press: 4x15
Reverse Hyper: 3x12
KB Swings: 3x15
Notes
0) I felt good but hungry coming into this workout. I guess that showed because I didnt even do what was after the olympic squats. I was just way too tired. I think I need to eat more.
1) I couldnt do the 380lbs for the squats for that many sets. Here is what I did instead:
315, 315, 335, 365, 365, 365. This was in a belt and wrapped. I think I jumped into the 380 attempt too soon. Maybe next time Ill cut out the light 95 warmup and try to get heavier singles before starting the working sets.
2) Im not sure Im doing front squats right. It feels super awkward. Nonetheless, I can get through them.
Here is a video of me performing the squats. Critiques for both production and technique welcomed! Warning, the loud ass music basically wrecked my microphone while filming. You may want to turn the volume down or mute it.
https://www.youtube.com/watch?v=IZMYsrNEDHE
Buckfever
05-15-15, 9:03 am
Personally I don't think you're taking in enough carbs. You're probably glycogen depleted that's why you're running out of gas.
physlift314
05-15-15, 3:06 pm
Personally I don't think you're taking in enough carbs. You're probably glycogen depleted that's why you're running out of gas.
Hey Buckfever,
Thanks for your comment. Based off the updated diet, what would you recommend I bump my carbs up to?
Buckfever
05-15-15, 3:21 pm
Hey Buckfever,
Thanks for your comment. Based off the updated diet, what would you recommend I bump my carbs up to?
At @2500 Kcal I'd go 40% protein and at least 30% carbs. If you want more protein you'd have to eat more which is not consistent with your recomp goal.
physlift314
05-18-15, 1:41 pm
At @2500 Kcal I'd go 40% protein and at least 30% carbs. If you want more protein you'd have to eat more which is not consistent with your recomp goal.
Hey Buckfever,
Thanks for those numbers. At this point, I'll go with what I have already laid out and see how that works. I'll bump up the carbs if I still feel like I'm running out of gas.
Buckfever
05-18-15, 7:22 pm
Hey Buckfever,
Thanks for those numbers. At this point, I'll go with what I have already laid out and see how that works. I'll bump up the carbs if I still feel like I'm running out of gas.
Sounds good. I like sticking to your guns and being decisive.
physlift314
05-19-15, 3:33 pm
BB
Preworkout
Forearms: 4x8-10 @ 30
Overhead Press: 4x8-10 @ 95, 105, 115, 135
Bicep Curls: 4x8-10 @ 35
Seated Calf Raises: 4x8-10 @ 90, 90, 90, 100
Klokov Rows: 4x8-10 @ 0
Rear Delt Rows: 4x8-10 @ 35, 35, 20, 20
Notes
0) I did these with dumbells with palms up and palms down.
1)
2)
3)
4) I couldn't do these because they were making my shoulder feel weird due to my past surgeries.
5)
physlift314
05-19-15, 3:40 pm
Sumo Deadlifts: Explosion
Preworkout
Deadlift from floor: 6x2@282
4" Block pulls snatch grip: 2x12@240
Squat: 3x8
Barbell shrugs: 3x12
Back Raises: 50
Lat Pulldown: 4x15
Notes
0)
1) I switched the weight to 315lbs
2) Successfully completed exercise at 255 sumo. I did not use the snatch grip.
3) @ 225
4) @ 75 with dumbells instead of barbell
5) I performed good mornings instead with just a barbell. I did not rack the bar until I completed all 50 reps.
6) I used a close grip attachment. @100, 100, 90, 60.
NOTE: I'm still working out the kinks in the format of these posts, so please bear with me while I experiment.
physlift314
05-19-15, 8:06 pm
Bench: Reps
Incline bench press: 1x6@220
Incline DB press: 2x20
Close grip bench press: 3x12
Flyes: 3x15
Cable tricep pressdown: 100
Military press: 3x12
Notes:
1) I bumped up the weight to 230. Also, this exercise was performed on the hammer machine because I didn't have a spot.
2) 45, 60
3) I did 135, 145, and on the last set got 9@145 then finished off with 135
4) 20, 25, 25
5) I used a kinked bar and an underhand grip here. Completed a straight set of 100 at 30
6) I opted to use dumbbells here: 40, 50, 50
Overall, the Bench:reps days seem to be fairly quick. I think I finished this workout in about 50 minutes. Felt good and strong but I tend to be more cautious because of my shoulder surgeries. I'll push myself but not super hard. The last thing I want is another damn shoulder injury.
physlift314
06-13-15, 7:51 pm
Squat - Heavy
Squat: 3x2 @ 382.5
Goodmornings: 3x8
Leg Press: 3x20
*Lunges: 3x12
Back raises: 60
Leg Curls 2x50
Notes:
1) I did 385 with wraps and a belt
2) 135
3) 225, 10@315 and felt pop in left quad. Stopped immediately and called it a day.
physlift314
06-13-15, 7:52 pm
BB
I did not workout this day. I decided to take a rest instead.
physlift314
06-13-15, 7:52 pm
Deads - Heavy
Max DL off 4 blocks: 5x2 @ 370
Snatch grip deads: 1x8 @305
Dumbell rows: 3x10
Dumbell shrugs: 2x20
Up and down plank: 50
Notes:
1) @375
2) Switched out from floor pulls @ 315
3) 70, 85, 90
4) 70, 70
5) Switched out for crunches instead
physlift314
06-13-15, 7:53 pm
Bench: Explosion
Floor press: 8x3 @178
Incline DB press: 3x15
Tricep pushdown: 100
Standing DB military press: 3x10
Flyes: 3x15
Abs: 50
Notes:
1) Switched out for flatbench @185
2) 55, 70, 8@70
3) 35 @ 35, 45@25, 20@30
4) 85, 90, 90
5) Cable flyes @ 30
6) Skipped abs
physlift314
06-13-15, 7:53 pm
I had some life happen to me. I was house sitting before moving across the country to Tennessee. I skipped the rest of the workouts in Wave 2 and paused beginning Wave 3 until I arrived.
physlift314
06-13-15, 7:54 pm
Preface
I am now using equipment at a home gym which mostly consists of dumbbells, a multi-function machine, and a barbell. A lot of the exercises will be changed because of this, but I will still put in work.
Deads - Reps
Deadlift from 1 deficit: 1x2 @370
4 block pulls: 1x3 @410
Olympic stance squat: 2x8 @290
Lying leg curls: 4x10
Back raises: 50 @ BW
Notes:
1) @375
2) Could not perform as I did not have the blocks. I can, however, make them which I plan to do for next week.
3) @295
4) There is no leg curl machine so I switched to stiff legged DL @135
5) Did not perform exercise.
physlift314
06-13-15, 7:54 pm
Bench - Heavy
Floor Press: 3x1 @247
Bench: 1x15 @ 247, 254, 261
Lat pulldown: 3x12
Tricep pushdown: 4x25
DB shrugs: 3x15
Military press: 3x12
Notes:
1) Performed regular bench instead @245
2) 8x205, 8x215, 6x225. I just was not feeling the bench today for some reason. Maybe I am still tired from the drive (24 hours across the country)
3) I dont have a lat pulldown machine, but I can do standing lat pullovers
4) I dont have many DB, so I used the barbell instead and grabbed it in the center to balance the weight. @45
5) I only performed 2 sets here @65, 75
physlift314
06-13-15, 7:55 pm
Squat - Explosion
Squat: 5x2 @ 405
Front squat: 1x2 @315
Olympic squat: 5x5
Leg press: 4x15
Reverse hyper: 3x12
KB/DB swing: 3x15
Notes:
1) My legs are insanely sore from the DL day. I only did 1 set @385 with wraps and a belt. I decided to not continue the workout because I was too sore. I will not do the BB day either and just let my body recover and get back into the groove of things.
physlift314
06-24-15, 6:16 pm
Deadlift - Explosion
Deadlift from floor: 5x2 @304
4 block pulls snatch grip: 2x10 @261
Squat: 3x8
Barbell shrugs: 3x12
Back Raises: 50
Lat Pulldown: 4x15
Notes
1) @ 315
2) Did not have blocks so pulled from 1 deficit. 245
3) 5@285, 3@225, 8@225, 8@245
4) I like to super-set front and back shrugs. @105, 105, 115
5) Did not perform back raises
6) I instead performed standing lat pullovers: @50
physlift314
06-24-15, 6:16 pm
Bench - Heavy
Incline bench press: 1x2 @233
Incline DB press: 2x20
Close grip press: 3x12
Flyes: 3x15
Cable tricep pressdown 100
Military press: 3x12
Notes
1) I dont have dumbbells, only a barbell. So I opted to just do flat bench: 235
2) 95, 115
3) 135, 11@135, 135
4) I dont have enough dumbbells to do flyes, so I did a wide grip barbell press: 95, 115, 115
5) I decided to mix it up and chose an underhand grip: @30
6) 75, 85, 5@85, 11@65
physlift314
06-24-15, 6:17 pm
Squat - Heavy
Squat: 3x1@ 405, 416, 427
Goodmornings: 3x8
Leg Press: 3x20
Lunges: 3x12
Back Raises: 60
Leg curls: 2x50
Notes
1) 405, 415, 425
2) 135, 155, 165
3) Dont have a leg press machine. Changed out for front squats: 8@135. THIS KILLED MY ABS!
I felt pretty depleted the remainder of the workout and chose to rest instead of finishing it. Im pretty sure at this point, I need to up my carbs. I will keep this in mind for the next workout and diet.
physlift314
06-24-15, 6:17 pm
BB
Read delt DB rows: 3x10
Standing DB lateral raises: 3x10
DB shrug: 3x10
Super-set DB preacher curls w/ barbell curls: 3x10
Bentover barbell rows: 3x10
Notes
1) 20, 20, 35
2) 35, 35
3) 50@40
4) 20, bar; 30, 55; 35m bar
5) 135, 145
physlift314
06-24-15, 6:18 pm
Deadlift - Heavy
Max DL off 4 blocks: 3x1 @ 391, 402, 413
Snatch grip deads: 2x6 @382
Dumbell Rows: 3x10
Dumbbell shrugs: 2x20
Up and down planks
Notes
1) I dont have the blocks so I pull from the floor. No belt: 395, 405, 425
2) Pulling from the floor in the first excercise made my hips feel really weak so I skipped this exercise
3) I changed this out for bentover barbell rows: 95, 135, 185
4) I changed this out for super-set front and back barbell shrugs: 95, 15
5) I skipped the ab workout and did standing calf raises: 95, 135, 135
physlift314
06-24-15, 6:18 pm
Bench - Explosion
Floor Press: 5x2 @ 192
Incline DB press: 3x15
Tricep pushdowns: 100
Standing DB Military Press: 3x10
Flyes: 3x15
Abs: 50
Notes
1) I dont have a spot for floor press so I just did regular bench: 225, 235, 245, 255
2) I dont have heavy enough DBs so I did incline barbell press: 95, 135, 145
3) 30 @ 30, 30@25, 15@30, 25@30
4) 95, 105, 105
5) I skipped the flyes and abs and did barbell bicep curls
Today felt awesome on bench.
physlift314
06-24-15, 6:18 pm
Squat - Reps
Squat: 1x2 @ 382
Straight Bar Wide Stance: 3x8
Lunges: 3x15
Olympic squats: 1x50
Abs: 60
Notes
1) 385
2) I skipped this exercise because either my pectineus or adductor longus was hurting a lot. Not like a burn or anything, though. Its like when you body weight squat down in a wide stance and feel the locking pain in your hips. This makes me wonder if my squat form is wrong.
3) I changed out this exercise for front squats: @95
4) I got 25 @ 65 before I was gased out. Again, I think I am very depleted. I wont even do the BB day tomorrow because I want to rest for the mock meet next week and carb up my body. I will definitely be making this change for the next program.
physlift314
07-05-15, 4:40 pm
Here are my before and after stats for the Cube Method
BEFORE
Squat: 450
Bench: 275
DL: 435
AFTER
Squat: 475
Bench: 305
DL: 475
This is 5%, 11%, and 9% increase respectively for each lift.
Summary of Program Experience
Overall, the cube method sucks
. so good. This program whipped my ass. It is a no bullshit approach. I absolutely loved it. There were days when I would come home after a workout at 7pm and just shower off and go to bed. It beat me up that bad and I loved it. The degree of difficult is entirely up to you. Your main lifts are predetermined from your 1RM, however the accessory work is left up to you. There are no predetermined weights for the accessory work and I like that. It leaves the difficulty in your hands so you dont beat yourself up for missing weight or you can push yourself as far as you want.
I love the simplicity of this program. Theres no fancy shit. Just gritty barbell and dumbbell work. I also like how Brandon Lilly didnt really pin down specific exercises. If you wanted to, you could choose to use only a barbell. You could also follow what he outlined for the workouts. Brandon is a no bullshit type of dude and this workout reflects that. For anyone wanting a challenge, go for the Cube Method.
The only con I found from this program I put together, is actually nothing reflected in the Cube Method itself. Brandon clearly states that he is out to build beasts not marathon runners. To that end, I did not eat enough. Specifically, I did not eat enough carbs. For the intensity of these workouts, youre going to want those carbs to keep you going. I suppose I could have had the majority of my carbs before and after my workouts. Perhaps that wouldve been better. I would not personally recommend someone put themselves in a caloric deficit while on this workout like I did. You will burn out mid workout like I did many times. You will find yourself SUPER tired throughout the week. I would recommend a maintenance calorie diet based off BW and adjust accordingly. I think what BuckFever suggested would be ideal (40% protein and 30% carbs).
Finally, if I had to do this program all over again I would probably not change much. The volume would stay the same, but I would opt for as many barbell and DB exercises as possible (which he lists in his book) in addition to changing my macros to 40% protein and 30% carbs. If, given the increase in macros, I was feeling good I would even add a 2nd bodybuilding day.
Hey brother, I know I told you to check out Sam's journey, but he's so busy nowadays that he doesn't post in there frequently. Your best bet is to shoot him the question on Instagram. That being said, the reason I told you check out his journey is so you could read specifically what he did to come back from the injury. It will be time consuming but I found it pretty helpful to just go back and follow his footsteps so to speak, reading each entry day by day.
physlift314
07-14-15, 6:55 pm
Hey brother, I know I told you to check out Sam's journey, but he's so busy nowadays that he doesn't post in there frequently. Your best bet is to shoot him the question on Instagram. That being said, the reason I told you check out his journey is so you could read specifically what he did to come back from the injury. It will be time consuming but I found it pretty helpful to just go back and follow his footsteps so to speak, reading each entry day by day.
I appreciate that, brother. I'll do just that and start today.
physlift314
07-14-15, 8:51 pm
I appreciate that, brother. I'll do just that and start today.
So I went through Big Byrd's thread and searched for "labrum", "surgery", and "shoulder". The only things I came across were the things he did to rehab his shoulder post surgery. I was not able to locate any posts about what he did to get his mobility back for low bar squatting.
physlift314
07-20-15, 8:43 pm
Workout Overview
This is just something I threw together right quick. Ive got a bunch of trips, deadlines, and I defend my PhD in about a month. I wanted to continue working out without worrying about missing a day if I need to. I workout M, T, W, F.
MONDAY
Squat: 5x5
Barbell Calf Raises: 4x12
Front squats: 3x5-8
DB bicep curls: 3x10-12
TUESDAY
OHP: 5x5
Superset barbell front and back shrugs: 3x10-12
DB Rear delt rows: 3x10-12
Hammer curls: 3x8-10
WEDNESDAY
Bench: 5x5
Front squats: 3x5-8
Tricep pushdowns: 3x10-12
Lat pullovers: 3x10-12
FRIDAY
Squat: 3x3
Bench: 3x3
Deadlift: 3x3
Thursday, Saturday, and Sunday I plan to either just rest or do some HIT depending on how I feel.
Diet Overview
This diet and food regiment was put together for me by my brother-in-law. He has competed in bodybuilding contests and pursues bodybuilding programs.
Goal: Loose fat.
Current weight: 231
Target weight: 220
WORKOUT DAYS (MTWF)
Total Calories: 2690
Protein [g]: 460
Fat [g]: 50
Carbs [g]: 100
REST DAYS (RSaSu)
Total Calories: 2090
Protein [g]: 230
Fat [g]: 90
Carbs [g]: 90
There are no cheat days or anything like that.
Daily Foods Used and Supplementation
WORKOUT DAYS (MTWF)
MEAL 1
2 scoops Universal Whey
5 egg whites
1 egg yolk
1/2 cup uncooked oats
8oz 2% milk
Animal Pak
1g fish oil
MEAL 2
6oz ground beef uncooked
Kale
MEAL 3
6oz chicken breast uncooked
Kale
1g fish oil
PREWORKOUT
1 scoop Universal Whey
1 scoop Rich Piana Kill It
POST WORKOUT
2 scoops Universal Whey
1/2 scoop Gatorade powder
6oz chicken breast uncooked
Kale
MEAL 4
2 scoops Dymatize Elite Casein
6oz chicken breast uncooked
1g fish oil
Kale
REST DAYS (RSaSu)
MEAL 1
1 scoop Universal
3 egg whites
2 egg yolks
1/2 cup rolled oats uncooked
8oz 2% milk
Animal Pak
1g fish oil
MEAL 2
3oz ground beef uncooked
Kale
MEAL 3
6oz chicken breast uncooked
113g uncooked Jasmine rice
1g fish oil
Kale
MEAL 4
9oz pork loin uncooked
12 uncooked sweet potato
Kale
MEAL 5
2 scoops Dymatize Elite Casein
6oz chicken breast uncooked
1g fish oil
Kale
Im not eating raw meat each meal. I weigh out the uncooked meat, cook it, then portion it out. Most of my meals get some hot sauce thrown on it as well. The same goes for the other foods marked as uncooked.
I didnt put how much kale I eat in each meal because honestly I dont really know. I but about 7 - 8 bunches of it at the store. Ill pull the leaves off of the stems and eat that. I take a big ass mixing bowl and alternate paper towels with the kale leaves. This helps get rid of the water and the leaves and helps to keep it fresh. When I add kale to a meal, I just grab however much I want out of the bowl.
physlift314
07-20-15, 8:51 pm
1) Squat: 5x5
2) Barbell Calf Raises: 4x12
3) Front squats: 3x5-8
4) DB bicep curls: 3x10-12
Notes
1) 5x5 @285
2) 4x12 @135
3) 8@135, 6@145, 6@145
4) 3x12 @15. I messed up my bicep trying to get into low bar squat position last week so I am going super light on the bicep exercises and working my way up.
physlift314
12-10-15, 6:21 pm
It has been a minute since I posted my progress on here. I've been focusing on finishing up my PhD and getting a job. Essentially, I am in week 6 of the Madcow 5x5 program. I've moved back to Colorado now and will be working in Aurora in January, right after I defend in middle January. So it's been a bit wild on my side.
I'm at about 238 - 240lbs and my body fat has gone down to 15%. I'm focusing more on acquiring strength now. I'm not as concerned with getting down to a certain body fat percentage. Thus far, I really like the Madcow program. (http://stronglifts.com/madcow-5x5-training-programs/) My diet is as follows:
WORKOUT DAYS
Calories via Harris-Benedict: 3487
Protein[g]: 305
Carbs[g]: 392
Fat[g]: 77
Macros = 35% protein, 45% carbs, 20% fat
4 whole food meals with some supplementation before, during, and after workouts. I consumer an additional 60g of casein before bed.
REST DAYS
Calories via Harris-Benedict: 2887 (600 cal deficit)
Protein[g]: 252
Carbs[g]: 324
Fat[g]: 64
Macros = 35% protein, 45% carbs, 20% fat
4 whole food meals and I consumer an additional 60g of casein before bed.
Supplementation
Animal Whey: 1 scoop with every breakfast, 2 scoops after workouts.
Animal Juiced aminos: 1 scoop during workouts
Powerade powder: 1 scoop during workouts
Animal Pak: 1 pack in the morning
Fish oil: 120mg with every meal
Casein: 60g every night
Preworkout: 3 TastyCake Crunch donuts
I'm taking the Dan Green approach and letting my cardio be hikes in these beautiful mountains on the weekend. I'd like to start at least 1 or 2 days of fasted HIIT in the morning. My pre-lifting routine consists of stretching and performing these movements (https://www.youtube.com/watch?v=EN6HAheRHYQ) that Chris Duffin suggests. Before each lift of the day, I'll wam up with some light weight. Usually doing sets of 3 - 5 reps before starting my working set.
That's about it. I'll see this program out until the end and then I will switch to focusing on peaking for my first powerlifting meet.
physlift314
02-17-16, 2:13 pm
I have been posting the majority of my updates through the backloading thread that I started. This mostly details the foods I eat while carb backloading and provides day to day updates. I will likely start listing the workouts as well.
physlift314
03-02-16, 2:32 pm
I restarted Madcow 5x5. It lasts 12 weeks. I will then likely switch to a 10 week program put together by Ed Coen to peak for my first meet.
All numbers are given in pounds. Here are my current 1RMs:
Squat: 475
Bench: 305
Deadlift: 525
Day 1
Squat 5@ 170, 215, 255, 300, 340
Bench 5@ 110, 140, 165, 195, 220
Bent over Row 5@ 100, 120, 145, 170, 195
Bench really hurt my wrist for some reason at 165. I decided to not continue through the set and I ordered me some wrist wraps.
Day 2
Squat 5@ 170, 215, 255, 255
OHP 5@ 110, 130, 155, 175
Deadlift 5@ 265, 315, 370, 420
Everything felt great. Plenty of energy and completed all lifts. I injured my quad about a month ago so I am getting back my confidence underneath the bar.
Day 3
squat 5@ 170, 215, 255, 300
3@ 350
8@ 255
bench 5@ 110, 140, 165, 195
3@ 225
8@ 165
row 5@ 100, 120, 145, 170
3@ 200
8@ 145
physlift314
03-11-16, 10:19 am
Day 1
Squat 5@ 185, 230, 275, 320, 365
Bench 5@ 120, 150, 180, 210, 240
Bent over Row 5@ 100, 125, 150, 172, 200
Day 2
Squat 5@ 185, 230, 275, 275
OHP 5@ 115, 135, 160, 180
Deadlift 5@ 260, 310, 365, 415
Day 3
Squat 5@ 185, 230, 275, 320
3@ 375
8@ 275
Bench 5@ 120, 150, 180, 210
3@ 245
8@ 180
Bent over row 5@ 100, 125, 150, 175
3@ 205
8@ 150
physlift314
03-11-16, 10:27 am
Day 1
Squat 5@ 190, 235, 280, 330, 375
Bench 5@ 125, 155, 185, 215, 245
Bent over Row 5@ 105, 130, 155, 180, 205
* I used wraps on the last set of squats. This is entirely due to lack of confidence under the bar at this weight. I tore my quad at 375 and am now trying to get that confidence back. But things feel good otherwise! Since I'll be competing in July, I've got some knee sleeves that I wear for my working sets and they really make my knees and quads feel good and slick.
Day 2
Squat 5@ 190, 235, 280, 280
OHP 5@ 115, 140, 160, 185*
Deadlift 5@ 265, 320, 370, 425
I ate shit on that 185 for the OHP. I didn't even attempt it. I held the weight in my hands and said "nope." I will adjust the OHP numbers in the program.
Day 3
Squat 5@ 190, 235, 280, 330
3@ 380
8@ 280
Bench 5@ 125, 155, 185, 215
3@ 255
8@ 185
Bent over row 5@ 105, 130, 155, 180
3@ 210
8@ 155
I really like the 5x5 and Stronglifts programs. I think they are great for beginner - intermediate. They really drill in the movements. However, when I did 5/3/1 I found that I enjoyed the high rep accessory work after the main lifts a lot. I would do OHP then go into 5 sets of 15 of rear delts. I'll definitely see out the Madcow program because I want to get these movements drilled into my nervous system and become second nature, but I have a feeling I will stick with programs in the future that incorporate high reps and sets of accessory work after the main lifts.
physlift314
08-03-16, 5:57 pm
I suppose I'm really awful at posting my progress on here. Maybe no one cares. Maybe people do. Oh well. Here is the summary anyway:
1) Completed Madcow. It's awesome. Give it a shot if you haven't.
2) Went from a 475lbs deadlift to 525lbs.
3) Used the Ed Coan 10 week meet prep program to prepare for my very first powerlifting meet.
4) I took 2nd at the Rocky Mountain State Games on 31 July, 2016 in the 120kg weight class weighing 14lbs less than everyone. S = 468lbs, B = 330lbs, D = 551lbs.
5) I am now preparing for a USAPL meet at the end of September. Training log to come.