View Full Version : Aim High
Fly, Fight, Win.
Recently graduated from basic training with the United States Air Force. I was a powerlifter before that..
That all changed for the betterment of my career. However, I have missed the feeling of getting under a bent bar, or the tearing of the skin on the palm as I pull through a new PR on deads. I have an older journey on here from about 2 years ago, but I don't believe that it accurately portrays my lifestyle any more. I am currently making my best attempt to get back into a mix between power lifting as well as a slight bit of bodybuilding. I am also in technical training to become an air traffic controller. So balancing the gym, with studying, as well as classes from 0600 to 1500 each day is where my biggest struggle lies. But however, I am a U.S. Airman, and I will strive for excellence in all that I do.
On that note, I hope that you will follow along on my journey.
Quick stats and supplementation, followed by a quick note on nutrition. and training.
6'1"
205 lbs
12% Body Fat - Calipered
Supps:
Animal Pak
Animal Cuts
Gold Standard Whey
Finaflex Stimul8
To be ordered:
More Animal Pak
More Animal Cuts
Animal M-Stak
Animal Whey
Animal Rage - Shock Therapy as well if funds allow
Nutrition isn't perfect.
Trying to stay lower carb, higher protein, with a moderate amount of fats
Meal 1 - Breakfast is either an omelet from the DFac with oatmeal, or a protein shake with oatmeal, usually a fruit too - 0500 ish
Meal 2(snack) - Snacks are hard to get in sometimes but it usually consists of a scoop or two of protein or a protein bar(quest bar at the moment) - 0730 ish
Meal 3(snack) - Same as meal 2, just the opposite - 1000 ish
Meal 4 - Lunch at the DFac , cant control this as much. Gonna always get a lean meat, grain, and vegetable. - 1230 ish
Meal 5 - Dinner at the DFac, same options as meal 4. Just a large spacing while I'm trying to get things done in my day. - 1700 ish
Meal 6 - Protein Shake - 2000 ish
Training is going to be almost like a half Sheiko 29, with a bit of bodybuilding thrown into the mix. I've been writing up a plan for about a week now and I believe I have it exactly the way I want it as well as need it. Cardio is 3 times a week in the mornings around 0400.
I will be posting every 2-3 days at least, just wheneverIi happen to have down time.
Nothing better than getting your forever lever belt and efs sleeves in on the same day as your first squat day back into the powerlifting realm.
Legs today, killed the wheels, gonna feel it tomorrow for sure.
weight - 206.6
Squats:
Warm up - BARx20, 135x20, 185x10
Sets: 205x5, 245x5, 245x5, 285x5, 285x5, 285x5, 285x5, 285x5 last set paused every rep in the whole, 120 sec breaks between each working set
Leg Press:
Sets: 500x20, 500x20, 450x20, 450x20, 400x20 last set paused the last 10 reps in the bottom, 60 second break between sets
Leg Extensions:
Sets: 100x20, 100x20, 100x20, 100x20, 100x20 60 sec breaks between sets
A little core following this day, simply some weighted hanging knee raises. Glad to see my strength hasn't diminished to much. Weights moved smoothly, nothing to brag upon, hoping these next few weeks will bring my squat back to where it was before BMT. currently running my percentages off of a 405 completely raw squat(no belt or sleeves).
Tomorrow is some bodybuilding styled day more or less, triceps, biceps, forearms, and abs. Cardio bright and early.
Attempted to dive head first into this week with lifting. But sadly, I didn't realize I had chosen the worst week to attempt to do so. Currently in the middle of a block change to radar, as well as the transition to evening PT. So training hasn't gone as smooth this week as I had hoped.
The only few points id like to hit on is that I have established where my deadlift is both on single rep max and repetitions at heavy weight. I understand now where my leg strength is. Endurance is much higher than it had been before going to BMT, however strength is something i need to build back upon. Push ups are something that are done quite often in BMT(could you imagine that?) so chest strength has actually gone up some. Haven't been able to have a "Full" workout since Tuesday so I'm just going to say that Incline Bench press went smooth, was able to perform 5 sets of 4 reps at 245. Impressed myself actually.
Now that I have my schedule down pat, and I have adjusted to the changes in times, I plan for the beginning of this next week to take off. Workout schedule is still a tad bit under work, but it will be getting done.
Any tips, comments, or ideas for how to better establish this scale, or even of the workout in its self please do comment. Id love to get any and all feedback as to better myself.
Squat day was Sunday Oct 11. Damn good day in my opinion.
I've got all my timing down and diet keyed in better than before. Just had to get used to the newer training and progress back. Now I'm full swing into powerlifting and enjoying it.
Weight beginning of this week of training is 212.8 lbs
Everything is written lbs x reps
Squats: were as follows, with 10 36" box jumps between each set.
215x5-10, 235x5-10, 255x5-10, 280x5-10, 300x4-10, 320x3-10
340x2-10, 340x2-10, 365x2-10,
365x2-10, 405x1-10
Front squats:
115x10, 115x10, 115x10, 135x10, 135x10
Core Hyperextension:
10x20, 10x20, 10x20, 10x20, 10x20
Following this day I found out the best of base once a month meet was happening. You could choose between 1, 2, or all 3 lifts.
I just competed in the deadlift, pulled 550 at 212.2. Was actually dissapointed, I should have attempted something higher, but they for some reason only accept one lift per event. Pulled 575 following this lift, but didn't have it on paper.
Any suggestions on how to gain more strength on my front squat? There's such a major difference between my back squat and front squat it's almost frightening.
Unfortunately had to do chest day today on Monday Oct 12.
Only one of the bases gyms were open and I don't feel comfortable doing deadlifts there. No proper equipment in my opinion.
Bench: 10 Push-ups performed between each set. All paused for at least 1 full "1 1 thousand" count
125x5-10, 140x5-10, 150x5-10,
165x5-10, 175x4-10, 190x3-10, 205x2-10, 205x2-10, 215x2-10, 215x2-10.. A 225x1..255x1, 275x1
Decided to try a few pauses in the end, 275 full pause, went smooth. Going to adjust my percentages to it. This is the first time I've touched a flat bench since about February, so I feel like I'm in a good place.
Flat Dumbbell Press:
65x10, 65x10, 75x10, 85x10, 95x5, 85x5
Machine Chest Flies:
100x10, 115x10, 130x10, 145x10, 160x10
Once again as always, not a fan of chest days. I don't ever feel like I accomplish much, need to add in some more volume work in my opinion.
Deadlifts tomorrow, excited as always.
tomysaw
10-13-15, 10:19 pm
Damn, I remembered once again why this is my favorite day.
Deadlift:
135x5, 225x5, 275x5, 315x5, 335x5, 355x5, 385x4, 405x3, 455x2, 455x2, 485x2, 505x3, 555x1
Just feels so damn good every time I pull. I feel like I can't stop.
Accessories
Lat Pulls:
150x10, 160x10, 180x10, 200x10, (drop set for final) 200x5-180x5-160x5-140x5-120x5-100x10
Machined Bent Rows:
90x10, 90x10, 90x10, 90x10, 90x10 (volume burnout to finish)
One side at a time 45x20.
Weighted hanging knee raises:
10lbs held between my feet for 5 sets of 20 reps.
Off day today, focused on recovery and stretching.
Three good heavy days down, now comes form and speed work for the rest of the week. Update again tomorrow.
Simple workout today, focused on pausing in the hole in every squat, staying upright and popping up. I believe my biggest flaw is keeping my chest up. When I keep it up it seems like the weight just sores through the roof.
Squats:
135x5, 135x5, 135x5, 135x5, 135x5 All with a 5 second count in the hole
185x5, 185x5, 185x5, 185x5, 185x5 all with a 3 second count in the hole
Core Hyperextensions:
10x20, 10x20, 10x20, 10x20, 10x20
Leg Extensions:
100x10, 100x10, 100x10, 100x20, 100x20
Ended the workout with some foam rolling and chow. Now it's off to hit the books and prepare for a test tomorrow followed by back accessories.
tomysaw
10-17-15, 11:35 am
Update from yesterday, 10/16/15
Straight Leg Deads.
135x5, 225x5, 225x5, 275x5, 315x5, broke back down for volume, 225x10, 185x10, 135x10
Good Mornings:
95x10, 95x10, 95x10, 95x10, 95x10
Weighted Hanging Knee Raises:
10x20, 10x20, 10x20, 10x20, 10x20
That's it for now. Gonna add more hamstring work in the following weeks.
Taking the day off today to recover, back at it Sunday for squats
Nothing great to report. Been hitting he gym for 30-45 minute sessions when I can. Focusing on studying and trying to make it through my courses. Hoping to get back in this weekend and get some good sessions in.
Took a different focus on my lifts today and starting using my bands more.
Weight 216.2 lbs
Bench Press: PMB = pro micro band
165x5-1 PMB, 165x5-2 PMB, 195x5-1 PMB, 195x5-2 PMB, 225x4-1 PMB, 225x4-2 PMB, 240x3-1 PMB, 240x3-2 PMB, 255x2-1 PMB, 255x2-2 PMB, 255x2-1 PMB, 255x2-2 PMB
Flat Dumbbell Press: 2 PMB behind back and over dumbbells
40x10, 50x10, 60x10, 70x10, 80x10
Decline Bench Press:
185x10, 185x10, 185x10, 185x10, 185x10
Incline Dumbbell Fly:
25x10, 25x10, 25x10, 25x10, 25x10
Weighted Knee Lifts:
10x20, 10x20, 10x20, 10x20, 10x20
C.Coronato
10-23-15, 4:48 pm
Congrats on the graduation my brother!
Jeppeehh
10-23-15, 6:06 pm
Any suggestions on how to gain more strength on my front squat? There's such a major difference between my back squat and front squat it's almost frightening.
This is what I used to do before I jumped on my first "serious" program. I treated my front-squat the same way as my back-squat. Not placing them after back-squats the same day for lighter weights and just for "pumping" as with hacksquats, leg extensions or whatever. Going just as heavy in terms of reps, though always without a belt because I like the challenge. I tried beating the top set from my previous session whether it be 10 or 3 reps. It seemed to work.. So that's just my little simple advice. Strength came fast while doing it.
"One is not more important than the other"-attitude. One day for back-squat, another for front-squat.
This is what I used to do before I jumped on my first "serious" program. I treated my front-squat the same way as my back-squat. Not placing them after back-squats the same day for lighter weights and just for "pumping" as with hacksquats, leg extensions or whatever. Going just as heavy in terms of reps, though always without a belt because I like the challenge. I tried beating the top set from my previous session whether it be 10 or 3 reps. It seemed to work.. So that's just my little simple advice. Strength came fast while doing it.
"One is not more important than the other"-attitude. One day for back-squat, another for front-squat.
Ahhhhhhh, completely makes sense. I was merely using it as an accessory rather than trying to use it for the actual strength gaining ability. I will work this in ASAP.
Congrats on the graduation my brother!
Thanks man! Much appreciated!
God bless.. This is my favorite day. Felt weak, but pushed through.
Deadlift:
330x3, 330x3, 390x3, 390x3, 450x3, 450x3, 495x3, 525x3
Hammer strength machine super sets
Iso-lateral High Rows:
90x20, 90x20, 140x15, 140x12.. Volume set.. 180x10, 160x10, 140x8, 90x20
Iso-lateral Front Lat Pulldown:
90x20, 90x20, 140x12, 140x10.. Volume set.. 180x5, 160x5, 140x8, 90x15
Off day today, to recover and study.
Back at it hard tomorrow with legs and abs.
The following day(Tuesday) is my shoulder and accessory day.
Gonna stick with the standard shoulder presses, rear Delt flies, side lateral raises. And other suggestions for what I should work into this day?
Today is shoulder emphasis with bicep accessory. Decided to switch and do squats tomorrow.
Weight:215.8
Super Set:
Hammer Strength Shoulder Press:
140x10, 180x10, 230x10, 140x16, 90x25
Machine Preacher Curl:
45x20, 55x20, 60x20, 55x26, 45x30
Super Set:
Curl Bar Front Delt Raises:
45x10, 45x10, 45x10, 45x10, 45x10
Barbell Curl:
45x10, 45x10, 45x10, 45x10, 45x10
Machine Rear Delt Fly:
100x10, 100x0, 100x10, 100x10, 100x10
Super Set:
Alternating Dumbbell Curls:
40x10, 35x10, 35x10, 30x10, 25x15
Wrist Curls: each forearm
10x20, 10x20, 10x20, 10x20, 10x20
Dumbbell Shrugs:
50x2, 60x20, 70x20, 80x20, 80x20
Wasn't able to do any weighted abs today, the decline sit up bench, pull up bar, and dip bars were full everytime I turned to look.
Bodyweight 213.4
Felt damn good, explosive as ever and the weight felt light. Excited for the next time!
Squats:
235x5, 235x5, 275x5, 275x5
315x4, 315x4, 340x3, 340x3
360x2, 360x2, 360x2, 360x2
Leg Extensions:
130x20, 140x20, 150x20, 160x16, 130x26
Weighted Decline Sit-ups:
5 sets of 20 reps, 10 lb plate behind the head
tomysaw
10-29-15, 10:50 pm
213.4
Yesterday was my recovery, 2 on 1 off 2 on 1 off seems to be the best split I can continuously do and recover well.
Bench Press: 2PMB = 2 pro micro bands. Every rep with a 2 second count on the chest
175x5-2PMB, 175x5-2PMB, 205x5-2PMB, 205x5-2PMB, 235x4-2PMB, 235x4-2PMB, 250x3-2PMB, 250x3-2PMB, 265x2, 265x2, 265x2, 265x2
Dumbell Press:
50x10-2PMB, 60x10-2PMB, 70x10-2PMB, 80x10-2PMB, 90x10, drop set - 120x3, 105x3, 95x4
Push-ups:
5 sets of 20 reps all between sets on the Dumbell Press
Sit Ups:
5 sets of 25 reps all between sets of Dumbell Press
213.0
Deadlift: Threw the suit on today
135x7, 225x6, 315x3, 365x3, 405x2, 475x1, 525x1, 585x1, 615x1
Speed Pulls:
315x3x3, 225x3x3
Hammer Strength Machine Circuit
High Row:
90x20, 180x20, 270x8, 180x12, 90x16
Lat Pulldown:
90x14, 90x16, 90x20, 90x20, 90x20
T-Bar Rows:
45x10, 90x10, 90x10, 90x10, 45x20
Pale Rider
10-31-15, 10:31 pm
Nice work
Bodyweight: 209.0
Super Sets
Hammer Strength Shoulder Press
140x20, 180x16, 230x12, 180x14, 140x18
Machine Preacher Curl
45x20, 50x20, 55x20, 50x20, 45x20
Machine Rear Delt Fly:
100x10, 115x10, 130x10, 145x10, 160x10
Super Set
Dumbbell Shrugs:
60x10, 70x10, 80x10, 90x10, 100x10
Dumbbell Curls: 10 Each Arm
40x10, 35x10, 30x10, 25x10, 20x10
Bodyweight 214.6 lbs
Deadlift:
135x9, 225x6, 315x5, 405x3, 495x2, 555x2, 585x1, 605x1
Hammer Strength Machine Circuit
High Back Row:
180x10, 160x10, 140x10, 120x10, 100x10
Front Lat Pulldown:
180x10, 160x10, 140x10, 120x10, 100x10
605 broke the base record again, tore my hand open good, but I believe that's the most I'm gonna attempt while here. So now it's time to move forward towards long term progression.
tomysaw
11-08-15, 12:53 pm
Switch up here, gonna run the rest of the year on a more bodybuilding style of lifting. Just simply waiting to figure out where my next base is and get stationed in January before I get on a long term powerlifting program. Just switching it out because I can't stay on a plan that long with the studying and tests I have coming.
Body Weight: 214.6
Incline Bench Press:
135x15, 160x15, 185x15, 135x15, 135x15
Flat Dumbbell Press:
60x10, 70x10, 80x10, 90x10, 100x10
Machine Chest Fly:
100x10, 115x10, 130x10, 145x10, 160x10
Tricep V Bar Extensions:
100x20, 100x20, 80x20, 80x20, 60x20
Damn good pump all around, dropped carbs off a bit today. Just playing around with diet a bit.
Bodyweight: 214.6 lbs
Squats:
135x5, 185x5, 225x5, 275x3, 315x3, 365x3, 385x1, 405x1, 405x1
135x15, 185x15, 225x15, 135x15, 135x15
Leg Press:
180x20, 270x20, 360x20, 450x20, 540x20
Leg Extensions:
100x20, 100x20, 100x20, 100x20, 100x20
Hamstring curls:
100x20, 100x20, 100x20, 100x20, 100x20
tomysaw
11-11-15, 11:55 am
Two days off here for Veterans Day. Gyms are closed on base so I'm not able to get into them at all. Personally going to take the days here and go enjoy a free meal at Waffle House and study my ass off. Deadlifts tomorrow though!!
One word, Merica'
Happy Veterans Day to all!
RedlegDbell
11-11-15, 12:03 pm
Just found this thread in new posts. Glad you're still posting in here Tommy. Thanks for serving my friend!
Just found this thread in new posts. Glad you're still posting in here Tommy. Thanks for serving my friend!
It had been a while since I had posted anything, but I'm back, and with a vengeance. I've got some short and long term goals to meet, and I'm much more dedicated to the gym than I ever was before. Gonna start posting a video or two here and there occasionally as well, so keep an eye out for those!
And thank you my friend, it's all in a day's work.
Deadlift:
135x5, 225x5, 314x5, 405x5, 455x2, 495x2, 525x2, 555x2
Hammer Strength Circuit
High Row: Doubled Monster Minis
90x20, 90x20, 90x20, 90x20, 90x20
Lat Pulldown:
90x20, 90x20, 90x20, 90x20, 90x20
Back Row:
90x20, 90x20, 90x20, 90x20, 90x20
BW: 217.2 lbs
Super Sets:
Dumbbell Press:
60x10, 70x10, 80x10, 90x10, 100x10, 110x10, 120x10, 60x20
Dumbbell Curl:
30x10, 30x10, 30x10, 25x10, 25x10, 25x10, 20x10, 20x10
Super Sets:
Incline Bench Press:
135x10, 135x10, 135x10, 135x10, 135x10
Decline Bench Press:
135x10, 135x10, 185x10, 225x10, 225x10
Bw: 213.2 lbs
Squats:
135x5, 185x5, 225x5, 275x5, 315x3, 345x3, 375x3, 405x3
Volume to follow
135x10, 135x10, 135x10, 135x10
Super Sets:
Hamstring Curls:
100x20, 100x20, 100x20, 100x20, 100x20
Leg Extensions:
100x20, 100x20, 100x20, 100x20, 100x20
Mostly an off day today. Went in and hit some shoulder work just because I felt like I should. But recovery is the idea for today. Back tomorrow with back!
tomysaw
11-29-15, 12:11 pm
Struggling to find time to workout with training at the moment. Going to be like this till about mid January. However, I'll be headed to Oklahoma City, Ok next and that's where I'll be for a few years. That's where the magics gonna happen.
Pale Rider
11-30-15, 11:05 pm
Nice work