[101bodybuilder]

Hey Guys/Gals decided to make a log to track progress and to get advise on my routine and get some help.

My current split
Day One
Deadlift, Back movements

Day two
Bench, shoulder Tri Movement, abs

Day Three Off

Day four
Squat, low back , hamstrings

Day five off

Day six
Bench,shoulder,tri, ab movement

Day seven Off
As you can see im trying to get my Big 3 as high as possible hence power lifting log.
My diet is very strict ill post it after i get out of the gym today.

I Plan on competing in the 165 and under class im currently 195 this morning. I need to find a competition date so i can make my hell day were i have to dehydrate down to 165 30 pounds of water ya.....

[101bodybuilder]

Yesterday was day one so today im doing bench movements so going to floor presses today....

[Cork]

Holy ****, 30lbs of water? Is that even possible without dying? For meets, when is weigh in and when is lift time? Will you have enough time to replenish your water before lifting?

[101bodybuilder]

The actual lifting is done the next day so ill will just eat/drink back up to my original weight. I think it is very possible without passing out because this summer when i went to six flags i still ate and drank and i dropped 10 pounds when i weighed myself the next day so if i cut all food and water 24 hours before meet i should be fine. Of course i will have someone monitor me so in case i do pass out ill be good to go.

[101bodybuilder]

Today i did chest shoulder tri abs.
Floor presses
1.135x8
2.225x7
3.225x5 (2chains total)
4.225x5 (4 chains total)
5.225x2 (6 chains total)
6.225x5 no chains
7.275x1
8.225x5

Incline DB press
1.70x10
2.90x5
3.100x5
4.110x2 disappointing with this :[ was hoping for another 5
5.90x3 lol?

Shoulder Press (sad numbers)
1.95x10
2.135x8
3.155x5

Standing Shoulder Press on HS
1plx10
1pl and 10x10
1pl and 20x8
1plx10

Dips
BWx20
BW 1chainx20
BW 2chainx10
BW 3chainx10
Bw 3 chainx10

Leg raises (abs)
4 sets x15
Decline weighted crunches
4setsx15-20
Rope pull downs
4 sets adjusting weight
Was disappointed on numbers was hoping to lift more but only second time doing floor presses and 2 day of this new split.

[101bodybuilder]

Diet
Meal One
1 scoop ON whey
1.5c Oat
5 egg whites
3tsp organic salsa
1 banana
1pill of kre alkalyn efx pro (got the whole bottle for 12$)

Meal Two PWO
20tsp dextrose
2 scoop ON's whey
1 pill kre alkalyn
1 animal pack
400mg alpha lipoic acid (love this stuff Freak)

Meal Three 2 Hours after PWO
1/2c. brown rice dry i dont eat it dry just what is measured.
either 8oz bison or 1 chicken breast

Meal Four
1/2c brown rice
1chicken breast or tuna
2Tbsp peanut butter natural
2 pieces of bread best one i can find

Meal Five
Veggies
Anoter peanut butter sandwhich
1 chicken breast

Meal six night night meal
2scoop ON's whey
1/2c. almonds
3c. Milk
Also 2 cap of omega 3/6/9
I tryed using 1 scoop but if i do it seems i lose weight in the morning so this way i maintain my weight.

[99problemsbutmysquataint1]

powerlifting meets arent like bodybuilding contests where you can come in all weak and carb depleted remember you still have to lift

[101bodybuilder]

Ya I no but the meet is a day after the weigh in so I have a whole day to rehydrate I read many places and interviews that stated that u don't lose any power as long as u get back to ur orginal weight

[101bodybuilder]

Upcoming Meet...
I found one it is next year though July 2010. I was looking at the numbers for my weight class and the best had a 1232.5 raw total. It is a IPA event and im prolly will do it next year hopefully ill be able to compete with these cats.

[projecthatch92]

count me in

[101bodybuilder]

thats project
Today was day off did 30 min medium intensity stationary bike.

[99problemsbutmysquataint1]

good luck

[prime52]

get to see ur up and running. keep ta weight moving

[101bodybuilder]

Originally Posted by 99problemsbutmysquataint1

good luck

Thanks man

[101bodybuilder]

Originally Posted by prime52

get to see ur up and running. keep ta weight moving

Ill do my best

[101bodybuilder]

Lower body day
Jump squats to warm up
2 sets of 10
Box squats
145x10
225x5
285x3
285x1 (4 chains)
325x1
345x1
325x3

Deadlift
145x10
235x10
325x8
415x1
415x1(2chains)
415x1(4chains)
415x0(6chains) aka miss :[

GM's
95x10
145x10
195x6
195x6
145x10

SLDL
145x12
225x10
195x10
195x10
Today ran about 1 hour 45 minutes decently long workout, took 4 min rest periods between heaviest sets. Talked to some cool guy from the Navy,
(good to meet cool people and give them spots because i fly solo and when i need a spot i have many people to help me out with it)

[projecthatch92]

what's the point of the chains? I'm a newb when it comes to powerlifting

[101bodybuilder]

Originally Posted by projecthatch92

what's the point of the chains? I'm a newb when it comes to powerlifting

Chains cause more resistance and since the chains are the ground the higher you go the more weight there is...... meaning the top part of the dead lift and squat is harder. So next time you do the weight it will be play weight.

Another good way is bands but i dont have them yet but will purchase them in the near future.

[projecthatch92]

ah I get it, so its a different kind of resistance then. does your gym just have these chains layin around?

i saw a vid of branch warren doing dips with chains around his neck. does this follow the same concept?

[101bodybuilder]

Ya my gym has them by the dip rack but i think with dips its just a more convenient way to add weight instead of putting on a belt that holds plates.

[101bodybuilder]

Yesterday was cardio day
30 min Medium/High Intensity on stationary bike.

Today was Chest Shoulder and Tri
Push Ups warmup
Flat BB
135x15
225x5
275x1
315 miss :[
225x10
225x5 4 chains
225x2 6 chains
drop set
225x5
225x2 6 chains
225x5

Incline DB
80x10
90x10
115x1 drop set 70x8
80x10

Shoulder DB Press
50x15
75x8
65x10
65x10

Side Lateral Cable
4 sets adjusting weight

Skull crushers
60x15
80x12
90x10
100x10
110x4 drop set 70x8

Tri pushdowns on ezbar
6 sets adjusting weight

[projecthatch92]

isn't military so painful after you've done incline and other various chest movements? I bet that set of 75 lbs was brutal!

[101bodybuilder]

Originally Posted by projecthatch92

isn't military so painful after you've done incline and other various chest movements? I bet that set of 75 lbs was brutal!

Its not too bad you just cant go as heavy, compared to if you did it first.

[101bodybuilder]

Sorry didnt post workout yesterday.
Sunday
Deadlifts
145 Warm Up
235 WU
325x5
415x1
465x1 (went up alot better than in video went for PR)
485x0 (bad miss)
485x0( Man i was 1/2 inch from lockout i was so mad need to work on rack pulls)
At this point i usually rep out 315 but my lower back didnt feel right so i didnt do it because i dont want to get injured.

Pull Ups Alt grip to failure
4 sets

DB rows
80x12
90x24 (Kroc Row :])
100x12
115x7

BB Row
95x15
155x12
195x7 drop set 155x6
155x12

HS High Row
1plate per sidex15
2x12
2 and 25x8
2x12

DB Curl
35x12
40x10
50x8
50x7

These numbers might not be exactly right as in reps it was yesterday and i dont have best memory.

[101bodybuilder]

Monday
Chest Shoulder Tri, abs

Push Up
1 set for warm up

DB Press
70x15 Warm Up
80x14 Warm Up
95x10
110x10
120x6 Almost got 7 but couldnt press it out
120x5
Drop set 80x10

Incline
80x10
90x7
90x7
90x6

Flat DB fly
35x12
40x12
50x10
50x10

DB Shoulder Press
50x12
70x5
65x7
60x8

Skull Crushers
70x10
80x10
85x2
drop set 70x6
70x10

Pushdowns
5 sets adjusting weight

Abs
Leg Raises
4 Sets
Decline Sit ups
4 Sets
Rope pulldown
3 sets

[projecthatch92]

90x24 for db rows? eeks

[101bodybuilder]

Originally Posted by projecthatch92

90x24 for db rows? eeks

Ya i no its not that good hopefully when i get stronger will do 115x24 haha

[projecthatch92]

I never said it wasn't good, I just said eek. My hands would be on fire

[101bodybuilder]

Squat Day
Warm Up
Jump Squats
Squat no weight
Squat with Bar

Front Squat
135x10
185x5
225x3
275x3 PR Never went for 1RPM on front sqat
295x1 PR
315x0 Miss
315x1 PR
225x3

Leg Press
3 plates perx20
4 plates perx20
6 plates perx15?
8 plates perx8
9 plates perx5
8 plates perx10

SLDL
135x15
185x12
225x10
225x10

My lower back started hurting after front squats so i didnt do lower back exercise didnt want to hurt worse. So lying hammy curl

Lying Hammy Curl
4 Set adjusting weight

[projecthatch92]

Matt you're a beast