Powerlifting for the faint of heart.

[Bodymass]

I've followed the same routine for a while now, so being the lazy bastard that I am, I'll just copy and paste this from another forum I'm on.

I usually do 5x5. Alhough ocassionaly, when I feel I'm lagging / having difficulty with a particular muscle group, I'll bump up the weights and go 3x3.

Here we go;




Monday - Legs

Barbell Squat(no description necesarry)

Leg press (I love this, next to the squat, for me atleast, the best leg builder. Due to the
angle you can push massive weights.)

Stiff leg deadlifts(usually not done by powerlifters, since the squats hit it, but, mine are pretty weak. A bit of extra work)

Calf raises (seated and standing. I have a calf fetish. The HAVE to be strong to support my squat.)


Tuesday - Shoulders / Traps



Military presses or Db / bb front presses.

Clean and jerks (not sure if thats what they're called)

Shrugs (weeeeeeeeeee!!!)

Cuban presses (because my rotary cuffs are f****d up) (also, not sure on the spelling I used)



Wednesday - Back

Deadlifts

Rows (either with Db / BB or seated. Lately, it's become BB or seated, cause the Db's aren't heavy enough)

Weighed pullups (HAH! this is the bane of my existence. I hate these with a passion. But they work)



Thursday - Chest

BB Benchpress

Incline BB benchpress

Seated presses (if I'm in the mood. Not lately though, since I have to go hunt extra plates to load up the machine. Much too lite)


Friday - Legs

Same routine as monday



Saturday - Arms

Close grip BB Benchpresses (triceps)

Bb curls (biceps)

Tricep pushdowns or French curls (Triceps)

Beast curls (Biceps)




THat's it. Nothing Fancy. It may not work for other ppl, but it works for me.

Not really a traditional Powerlifting workout I think. Any comments and suggestions are welcome.

[Bodymass]

Now for my diet. Again...copy and paste.

I'll probably be looking into this diet a bit later this month, the protein is fine, But I suppose I'll have to bump up the calories even further. I rarely go over 4000 cals in a day..Powerjims calorie intake put me to shame, so I'll be ramping it up soon. Thanks big guy.


Here we go;




first meal ; 1.5 cups of oatmeal. 6-egg omelette with bits of tuna or chicken hot-dogs / vienna sausages mixed in.


Second meal; Usually a protein shake or some cans of tuna. Or, Almonds


Third meal; chicken breast, oven cooked. Often 1-2 cups of veggies and a cup of rice.


Fourth meal; usually a protein shake. If I'm felling hungry, then another meal like meal 3.


Fifth meal; Either chicken, turkey or beef. This is my "main" meal. LOTS of meat and a cup or two of rice. Not to mention veggies.


Sixth meal; again, either a shake or tuna / almonds whatever.


Seventh meal; Again, usually chicken. Chicken is good. chicken is your best friend. we all love chicken and chicken loves you.


Eighth meal; Protein shake / tuna / almonds. Or if I can hold all my food down, another chicken / turkey / beef meal.


nineth meal; Egg-protein shake (this is the only time of the day I use an egg protein shake. I strictly drink Whey protein). I drink this right as I'm getting ready for bed.


Besides the aforementioned meals, I set my alarm clock to 1 am so I can wake up to drink a protein shake. I usually prepare it before I go to bed, and put it in the fridge, so I just wake up, drink it, then go to sleep again.

[Bodymass]

I'm free from work today. I just got out of the gym

I have a nasty sting in my left shoulder since last week, so I went pretty light today, except for the shrugs. I'm a little disapointed, but I'd rather take it easy for a while than end up tearing another tendon. That's hell.




BB Shoulder press (seated) 245 x 5 x 5

DB behind the neck press (seated) 110's x 5 x 5

DB Front raises (parralel) 60's x 5 x 5

BB Front Shrugs 585 x 8 x 5

Cuban presses 60x8x12 (damn that felt good..the cuban presses really unwind my shoulders. I've come to love these)

[jlozan84]

Damn boy - nice "light" seated military presses. lol

*subscribed*

[RoyceDa59]

Originally Posted by Bodymass

I'm free from work today. I just got out of the gym

I have a nasty sting in my left shoulder since last week, so I went pretty light today, except for the shrugs. I'm a little disapointed, but I'd rather take it easy for a while than end up tearing another tendon. That's hell.




BB Shoulder press (seated) 245 x 5 x 5
DB behind the neck press (seated) 110's x 5 x 5

DB Front raises (parralel) 60's x 5 x 5

BB Front Shrugs 585 x 8 x 5

Cuban presses 60x8x12 (damn that felt good..the cuban presses really unwind my shoulders. I've come to love these)

If that's 'light' what do you usually do. Also what are cuban presses?

[Bodymass]

Originally Posted by RoyceDa59

If that's 'light' what do you usually do. Also what are cuban presses?

I got 285 (for 2 reps) a few weeks ago.. I'm hoping to hit 315 next year. (yeah, a bit unrealistic, but who knows?)

Well the name is misleading. A cuban press isn't a press at all actually. You just take a barbell, keep it in front of you, with your arms parralel to the floor, and then just swivel / tilt your arms (only your arms, the shoulders stay stil) up, to your head, then down. All while keeping your shoulders in the same position.

Kinda hard for me to explain..I hope you understood me?

Oh, and Thanks jlozan84.

[POWERJIM]

Like the routine mate, if you feel things are slowing down gains wise then switch it up as i know youve been doing this for a while now, lift numbers are all sky high your one young bull brother!

[Bodymass]

Originally Posted by POWERJIM

Like the routine mate, if you feel things are slowing down gains wise then switch it up as i know youve been doing this for a while now, lift numbers are all sky high your one young bull brother!

Thanks man, I appreciate any feedback.


Yesterday was my back day.



Here we go;

Deadlifts (overhand grip, wide stance)

315 x 1 x 10
495 x 1 x 7
540 x 5 x 4

Not bad. I usually stay at 500. My grip was gone though, after I did these.



Cable (seated) rows

305 x 5 x 15


My grip was out of whack when i finished the deads. I usually do bb or db rows. The machine only goes to 260 and I added a 45 pound plate (we don't have 100 pound plates in my gym), though it's still much too light. I've got to work on my grip more so I can hit those db / bb rows after the deads.



Pull ups

Bodyweight x 3 x 5


hahaha, I had to concentrate really hard so I didn't lose my grip and fall on my ass (the gym was pretty crowded too...:P)

I can't do these weighed anymore..I'm too heavy sadly. At 320 it's a bit of a B!tch to do pullups. I think I'll replace these with something else.

[Bodymass]

I did a single yesterday. Wanted to know where I stood. Last time I measured my bench I was at 360. That was 2 months ago I think.

Today I pushed 371.


Warmed up with 135 for 10 to get the blood flowing.

371 x 1

[Bodymass]

Whoops..

New total as of now 1523 (580 deads, 371 bench, 572 squat)

Maybe next week I'll do a squat single and the week after that a deadlift.

[Vengeance]

Buhwahahaha, nice work. We shall take over this board before we know it.

1500, that's raw i'm guesing? Do you use a single prong belt? (that'd still make the lifts raw)

Nice to see someone with an over 500lbs DL. I think you could hit 600. That's what i'm aming for.

[Hannainnc]

nice journal...

shouldn't it be "powerlifting not for the faint of heart"?

[Bodymass]

Originally Posted by Vengeance

Buhwahahaha, nice work. We shall take over this board before we know it.

1500, that's raw i'm guesing? Do you use a single prong belt? (that'd still make the lifts raw)

Nice to see someone with an over 500lbs DL. I think you could hit 600. That's what i'm aming for.

Yes, that's raw (and yes, we *will* take over!!)

I don't use a belt anymore( the last time I used a belt was in March. It broke, and I never felt the urge to replace it. Go figure. )

Thanks for the support. I'll be trying that 600 soon.

Originally Posted by Hannainnc

nice journal...

shouldn't it be "powerlifting not for the faint of heart"?

Thanks Hanna. Well, no..it's for the faint of heart. Just like when I get a faint heart when beautiful women comment in my journal



To the reader(s) of this journal (all 1.5 of you); sorry for the lack of updates. It's been kinda hectic these last few days. I'll update later tonight, or tomorrow morning.

Cheers

[Weee]

Originally Posted by Bodymass

To the reader(s) of this journal (all 1.5 of you); sorry for the lack of updates. It's been kinda hectic these last few days. I'll update later tonight, or tomorrow morning.
Cheers

So, do you count a reader by %age of your size? As in, a normal sized man counts as 0.5, a strong woman counts as 0.3, etc? If so, add in 0.4 readers to include me!

[BiggerGuns=LongerDrives]

I'm in, so should be up to 2 now


Nice lifts Marcky Marc

[Bodymass]

Hi.

Haven't been around in a while. I've been well...very busy (it's almost cliche).

I've kept my outine steady since November, and am sligthly dissapointed with my lack of progress. I'll keep pushing though.

My new total, as of 2 weeks ago;


1570 (605 deads, 371 bench, 594 squat)


My deadlifts shot up a few pounds, and also my squat. My benchpress is standing still.

I've also gained a few more pounds. I'm 336 now, up from 320.

That's it basically..nothing new. Except that I started lifting without gloves. Only wrist straps and chalk. I quit using lifting straps / hooks also. It's time to train my grip, since it's really really bad.

I'll try to update as much as I can, but between work, studying..hobbies..(little) social life..well...lol.

Shout outs to the big man, Powerjim. And To Tommy(guns).

Peace.



*Edit*; My goal right now is to reach that 315 shoulder press. It's not far off. I'll keep yall posted

[Bodymass]

I'm kind of psyched today. I'm having a nice day at work, everything is working fine...not too many problems with the servers and the network. This is rare.


I'm gonna try for a 300 pound shoulder press today. I'll hit the gym after work, see how it goes. I'll update later to write about it.

Once I reach my goal of doing 315 for 1 on the shoulder press, I'll start focusing on the benchpress, since it's weak compared to the rest of my lifts.

315 would be an awesome accomplishment for me. I'm getting a stiffie just thinking about it. Why you may ask? Cause that's an event they had in a previous WSM (world strongest man).

[BiggerGuns=LongerDrives]

Originally Posted by Bodymass

I'm kind of psyched today. I'm having a nice day at work, everything is working fine...not too many problems with the servers and the network. This is rare.


I'm gonna try for a 300 pound shoulder press today. I'll hit the gym after work, see how it goes. I'll update later to write about it.

Once I reach my goal of doing 315 for 1 on the shoulder press, I'll start focusing on the benchpress, since it's weak compared to the rest of my lifts.

315 would be an awesome accomplishment for me. I'm getting a stiffie just thinking about it. Why you may ask? Cause that's an event they had in a previous WSM (world strongest man).

Whats up Marc?

Dam 315, you FREAK!!!! Please warn me if you're ever in my neighborhood and walking down the street so I can run away quickly

[Bodymass]

Originally Posted by BiggerGuns=LongerDrives

Whats up Marc?

Dam 315, you FREAK!!!! Please warn me if you're ever in my neighborhood and walking down the street so I can run away quickly

Lol, I'll drop by unexpected and start ravaging your fridge.

[BiggerGuns=LongerDrives]

Originally Posted by Bodymass

Lol, I'll drop by unexpected and start ravaging your fridge.

That's what POWERJIM says too LOL Better not invite you guys over until I do the grocery shopping