Weakling to Wreckingball: The Omnibus

[Ransom]

This is my powerlifting journey. If you're bothering to read this, awesome. Hopefully this log will entertain you and me, at least somewhat.

I'm 20, been lifting for a few years, most of which were a crock of shit. I've only recently really got my head right. I'm also pretty frikkin weak. But hey, whats that they say? "Live and let Die". Or was it "Live and Learn"? Whatever.

Números:
Squat: 315x3
Bench: 235x2
Deadlift: 315x5 (very old)

Alright so I train Westside/conjugate periodization -style, 3 days per week, though it is a 4-way split.

I've made some goals to hit by the end of August:
Squat: 355x3
Bench: 275x3
Deadlift: 405x5

I hope those are good goals, not too lofty or too conservative. Time will tell.

Alright I think that's a good enough intro. Let get this train rolling.

[Ransom]

Today was assistance for the bench:

Seated Overhead press
155lbx4, 135lbx8

DB Flat Bench
85's x 6

Parallel grip pullups
BWx7,5,5

Ez-bar curls
i think it was like 35lb per side for 2 sets.

Lying DB tricep extensions
30'sx10

Finished up with some more db benching
70's x 8


Crazy, painful pump. I hate overhead presses. Good workout.

[LG1]

Goals look achievable, good luck!

[Ransom]

Goals look achievable, good luck!

Thanks!

[Ransom]

Today was just a mini GPP workout that I added onto my usual cardio. I think my recovery abilities aren't all that great so I really want to start building up my GPP over time.

The workout basically looked like:
- 2-3 high rep sets of back extensions and kettlebell clean and presses supersetted.
- 40 min cardio.

That was it. I got heavy squats and deads tomorrow and I can't wait.

[Ransom]

So today was ME Squat/Deadlift.

Back Squat
barx5
135lbx5
175lbx3
225lbx3
242lbx3
275lbx3
285lbx1
315lbx2 a rep short of tying my best
295lbx2
285lbx3 form got better here

Deficit Deadlift (off 2" box)
135lbx5
225lbx3
315lbx3
330lbx1
340lbx4 (+10lb PR)
320lbx5

Chest-Supported rows
2 plates x 8
3 plates x 10
3 plates + 25lb x 8
3 plates x 8

Weighted sit-ups on decline bench (steepest setting)
25lb plate x 10, 6


Squats were shit. Looking back I realize that I wasn't getting tight enough. The rest of the workout was great. Good pr on the deadlifts.
EDIT: forgot a set on the squats.

[Ransom]

Another GPP mini workout today.

- 4 sets of back extensions supersetted with 4x3 pullups
- 40 min low intensity cardio

Feels good man.

[Ransom]

ME Bench:

Flat Bench
barx5
90lbx5
135lbx5,5
175lbx3
200lbx3
210lbx1
225lbx1
230lbx4 (rep PR)
225lbx3

DB Incline bench
this was a bitch. I exhausted myself out trying to get the 90's into position, so I dropped down the weight.

70'sx6

Pullups, palms facing
BWx6,5,5,6

Overhead Ez-bar triceps extensions (bit of a mouthful (that's what she said))
40lb on each side x 8

Ez-bar curls
40lb each side x 6

All in all, pretty good workout.

EDIT: messed up some of the numbers on the bench...
EDIT 2: ...this time I forgot a set...
EDIT 3: fuck my brain is not working today

[Ransom]

DE Squat

Back Squat
worked up to... 10x2 with 235lb

275lbx5

Stiff-legged deadlift
135xa bunch
225lbx12
245lbx12

Weighted sit-ups on decline bench, again lowest setting
25lb plate x 8 Gosh my abs were weak today...
BWx10


Squats went really great. Everything went tight and fast. I think I am finally getting the form right. I think I am gonna try and film my next squat session.

[Ransom]

GPP/mini workout

- circuit of external rotations, pushdowns, rear delt machine, close grip bench. all done light weight high reps of course.

- 40 min low intensity cardio

[Ransom]

Bench Assistance

Seated Overhead Press
barxwhatever
90lbx8
135x6
155x4
145x5

Pullups, palms facing
BWx10,8

Lying tricep extensions with db
20's x a bunch
30's x 10
45's x 5
30's x 12,8

DB flat bench
75's x 8,6
65's x 5

DB curls
20's x 10
30's x 10,6


Shitty workout.

[Ransom]

GPP workout:

- 3 supersets of high rep back extensions, and kettlebell clean and presses
- 3 supersets of high rep light pushdowns, and 5 reps of pullups (palms facing)
- 42min of low intensity cardio

Felt great. Pumped for my squat workout tomorrow! I feel a deadlift PR looming too...

[Ransom]

BTW, checked my bodyweight this morning, and I am 206lb. I'm also 6'2.

[Ransom]

ME Squat/Deadlift

Back Squat
barxfuck it
135lbx3,3
225lbx3
245lbx3
275lbx1
285lbx1
315lbx1
320lbx2 (+5lb PR)
305lbx2,3

Elevated Deadlift
135lbx6
225lbx3
315x3
330lbx1
flipped the switch
350lbx3 (+10lb PR)
330lbx3

Decline Sit-ups (steepest setting)
BW x 20,10


Kickass workout. I can taste that 405lb deadlift. It's right around the corner.

[aaron1]

That is a solid workout. I can't get anything out of squatting and deadlifting on the same day. Do you squat powerlifting stance or OL style or what?

You got a decent seated overhead press too!