Powerlifting Week 3, Day 4: Squats and getting fat

I had what I felt like was a great squat workout friday, I was happy with the numbers, my form stayed true and I even made strides in one of my least favorite assistance lifts, the Hack Squat. Ironically, this lift that I hate so much is becoming one of my favorites to do because I love the feeling of progressing at something I suck at. I feel like of all my squat assistance moves, this one will benefit me the most as it recruits the same hip muscles needed to drive out of the hole when deep squatting.

My motivation for progressing in my hack squats right now is actually my brother, who texted me the other day telling me he did reps with 4 plates on each side for like 10 or something like that. I was happy for him and pissed at myself at the same time. My previous PB was higher reps of 2 plates on each side so I decided to push myself friday. for my last set, i slapped 3 plates on each side and banged out 10 reps. I'm adding a dime to each side in two weeks once the cycle starts over again.

All my life I've been bigger, stronger, and faster than my brother and I refuse to give that up now. I dont care that he works out just as much as I do, I'm bigger than he is, I should be stronger than him, period.

Here are my squat numbers for this week:

Rep Scheme: 5/3/1 (amrap)

Warmup set 1: 125x5
Warmup set 2: 155x5
Warmup set 3: 190x3
Working Set 1: 235x5
Working Set 2: 265x3
Working Set 3: 300x4

Assistance moves:

Good Mornings
Hack Squats
Toe To Bar/Hanging Leg Raises
Single Leg Pistol Squats

Like I said, I'm happy with the numbers and overall I feel like I had a pretty good workout. My main concern right now is gaining weight during this training. While my mission is to gain as much strength as possible, I dont intend to get fat while doing it. To be honest, I've been bullshitting when it comes to my diet for the last few weeks and the scale has reflected that. I've incorporated Intermittent fasting back into my routine and I've recalculated my macros. I'm back on the IIFYM train and have been doing well for the last few days. The two things I'm going to make sure to emphasize are: No "cheat meals" for a a few weeks, and if I didnt pack it, I dont eat it. There's alot of temptation here at work, as there is with any office job, so I'm going to make sure I deal with any temptation accordingly.

It's deload this week which makes me sad. For those of you that dont know what I mean, its a week where I let my muscles and CNS rest so I'm basically doing my warmup sets and calling it done. I'll still do my assistace lifts but no big weights this week. I'm going to take this opportunity to throw a little more HIIT cardio in to address my concern with gaining weight and just so I dont feel bad about myself lol.

Welp, thas all I've got for you today, I may or may not update during deload week since its gonna be lame so we'll see after tonight. As always, life begins outside your comfort zone so do somthing different because if it doesnt challenge you, it doesnt change you.

Powerlifting Week 3: Catching Up

Ok so thus far my chronicling my entry into the world of powerlifting has been a massive fail. I apologize but I'm having issues with my laptop and doing these at work isnt always easy. So instead of trying to retroactively post for last week, we're just gonna go ahead and call it a wash. I'll say that I made good strides in both of my upper body lifts (Mil press and bench) had a HORRIBLE deadlift last week due to being sick and seemingly regressed on my squat. This is probably due to the fact that I trained fasted in the early morning because I had made plans for that evenning and had to get in where I fit in. I now know that I really really hate morning training and will probably never do it again if I dont have to. With that, I'm going to catch up up on this week. The rep scheme for this week is what the title of the book was derived from: 5/3/1.

Here are my numbers for the week thus far:

Military press:
Warmup Set1 - 70x5
               Set2 - 85x5
               Set3 - 105x3
Working Set1 - 130x5
               Set2 - 150x3
               Set3 - 165x6
 Deadlift:
Warmup Set1 - 190x5
               Set2 - 235x5
               Set3 - 280x3
Working Set1 - 350x5
               Set2 - 400x3
               Set3 - 445x4
Bench Press:
Warmup Set1 - 95x5
               Set2 - 120x5
               Set3 - 145x3
Working Set1 - 180x5
               Set2 - 205x3
               Set3 - 225x10 (HUGE progress)
 I have squats today in about an hour and I'm hoping to make better progress than I did last week. I'm well rested, I've eaten and I'm focused on puttin up big numbers today. As a precaution, I've only added 5 lbs to my working max so I've got no excuse to not smash PR's today. Well, it's time for me to leave work, getting out a half hour early today, a good sign for gym time. So as always, life begins outside your comfort zone, if it doesnt challenge you, it doesnt change you.

Powerlifting Day 3: Bench Press

First off, I apologize for not posting these on time. I mean I get that no one really cares, but its only my first week and I'm already slippin. Anyway...

Bench press, my most hated and underdeveloped lift. You would think a guy who can squat 400 and deadlift over 5 would be able to put up something near 300...nah, apparently not. So here's what my numbers looked like that day:

.90 Working Max: 230

Warmup set 1, 40% :95x5
Warmup set 2, 50%: 115x5
Warmup set 3, 60%: 140x5

Working set 1, 65%: 150x5
Working set 2, 75%: 170x5
Working set 3, 85%: 195 Amrap (as many reps as possible) x 15

So for those of you looking at this like "what the f*ck?" these numbers are all based off of an actual one rep max that i found the week before I started the program; I topped out at 250 for 2 reps. the formula is as follows (weight x reps x .0333 + weight) so 250 x 2 x .0333 + 250 = about 257.

You then take 90% of that one rep max, and that is the number you begin working with. This is the same for each of the 4 lifts.

I was pleasantly surprised at that 195x15 though because if you take that formula (WxRx0.0333+W) it comes out to be about 292. Which tells me that my actual one rep max is about 290. Now there's a disclaimer with the formula that says it works best in the lower rep ranges, but still, I was a tad bit excited.

I've neglected bench press for a number of reasons til now but mostly because I've always lifted with the mentality that I wanted to keep my workouts relevant to the sports I play (basketball and baseball), neither of which require much pressing power. From a bodybuilding perspective, benchpress may be the most popular exercise next to bicep curls, but for pure chest stimulation, its quite lacking. Most of the work you do when benching is with the triceps and front delts. I opted for more db bench press and various fly movements to relly get those chesticle fibers poppin.

Since I'm basically a bench noob, I'm still experimenting with grip type and width to find out which is most comfortable to me. shoulder width, outside shoulder width, thumb over, thumb under, it can be a little overwhelming. That doesnt even account for learning to properly arch my back, drive my feet through the floor and keep my glutes clenched. I've got a good handle on most of it but its alot to remember. I cant wait to get to the point when all of this becomes second nature and I dont have to think about it.

My assitance lifts for the day were:

Incline DB bench
DB Kroc rows (20-40 reps)
Tricep pushdowns

I'll do my best to get the squat day posting up tonight, as well as the posting for millitary press week 2 which is tonight's workout. I'm going to try and keep everything up to date as best I can if for no other reason, than because I'm holding myself accountable. Well thas it for now, remember: Life begins outside of your comfort zone. If it doesn't challenge you, it doesn't change you.

Powerlifting Day 2: Deadlift

Deadlift day means a few things: short shorts, tall socks, tucked in tshirts, and chucks. I don't know why, but these things are almost requirements when it comes to deadlift day, each for their own reasons. Ever since I began taking leg days seriously, I've developed a real distaste for shorts that go down past my knees. In fact, I've even gone as far as lifting in my HS basketball practice shorts and may have acquired a pair or two of women's shorts just for the length. Go ahead, say something, but make sure you save it for right after I'm done deadlifting half the weight of your car...yeah, thas what I thought...

Tall socks serve the purpose of saving my chins from bar scrapes, chucks are the perfect flat, thin soled deadlifting shoes and the tucked in tshirts, I dunno, I just like doin it...whatever.

It's funny, every time I tell people I'm training for powerlifting, they automatically assume I'm going to start eating like a cow, get fat, and be one of those fat-strong guys you see at every gym. As a matter of fact I ran into a couple I met a few months back, Jeff and his fine ass gf Julie, and when Jeff asked "so what's new?" I proceeded to tell him about my venture into powerlifting and he immediately went down that road. I had to explain to him that not all power lifters are fluffy power houses, and I don't intend to become one either.  What people have a hard time understanding is half the reason I'm changing my routine is because the development of my body has slowed. I've been "bodybuilding" for a long time now and I've gotten bored with it, lost some of my desire to do it, and my body hasn't changed all that dramatically in the last few years. The definition of insanity is doing the same thing over and over expecting different results. Well I might be a lil crazy, but insane I am not.

No on to the workout...

Deadlift, the whole reason I came to the gym and my favorite exercise of all time.

Warmup set 1 3x135
Warmup set 2 3x225
Working set 1 5x295
Working set 2 5x340
Max effort set 6x385

With 5/3/1, on all of your big lifts, the last working set you're supposed to go all out and do as many reps of the predetermined weight as possible. The only time this changes is during each 4th week, which are deload weeks

I felt great during the warmup and working sets, and I feel like I could have gotten one more rep out during the max effort set but it would have likely been at the sacrifice of form which could lead to injury so I was like, nah.

The rest of the workout consisted of the assistance exercises which I'll list but not the weights and reps, they're not that important.

Glute Ham Raises
Hack Squats
Weighted Situps

I'm still not used to the lack of volume, but when you really lift heavy and with the right assistance exercises, well I still left dripping in sweat, tired, and satisfied with the work I did (thas what she said!). 

Tomorrow's an off day, my least favorite days of the week, but I get it, it's necessary for recovery so I'm not gonna protest. Maybe I'll do some yoga, or some HIIT cardio or something to keep my mind off the fact that I'm not lifting. Anyway, sorry this wasn't that entertaining, but there isn't anything flashy about deadlifts.

Like always, feel free to like, share, comment, favorite, +1, and subscribe. If you have any questions  don't hesitate to ask, and always remember, if it doesn't challenge you, it doesn't change you.

Powerlift training day 1: introduction to Wendler's 5/3/1 and my first military press day.

So I’ve decided to resurrect my blog per the request of a very good friend of mine so, this post is for you Priscilla.

This time around though, things are going to be a bit different. Previously, since this blog was created for a school project, I basically came up with any fitness related BS just so I could have something to post. Granted, each post had substance behind it and I didn’t plagiarize or anything like that, but my heart wasn’t really in it.

So, I’ve decided to go away from the random fitness blogging and chronicle my journey into the world of powerlifting. It’s been something I’ve been considering for some time, and with my recent acquisition of Jim Wendler’s  5/3/1 book, I’ve decided to dive in head first. Since each cycle of the program takes 8 weeks, I’m aiming for a November debut at a local meet. I mean look, I’m big, I’m strong, why not sling weights around like a gorilla and win trophies for doin it? God knows I don’t have the discipline to diet down to single digit body fat percentage so I can stand on stage and flex in a man thong, as much as I’d like to think I do. Although now I have to lift heavy weights wearing a wrestling singlet which probably isn't much better but whatever. I’ve been trying for years and it just aint happenin, sometimes the best thing you can do, is the opposite of what you’ve been doing.  

I just bought my first pair of powerlifting shoes, the Reebok Crossfit Lifters and tested them out for the first time today. It was military press day, so I didn’t get to experience the full benefit but I definitely felt like I had a solid foundation, which is important in any power lift. The one thing I can say though, is thanks to the badass black, grey, and red colorway, people were definitely mirin’ my kicks.

The one thing I did and will continue to struggle with however, is getting used to the lack of volume. For those of you that don’t know, powerlifting programs, 5/3/1 in particular, are WAAAYYY different than your traditional bodybuilding routines which focus more on volume than anything.  Normally I’d spend up to 2-3 hours in the gym, doing 3-5 sets of 5-6 exercises, beating the shit outta my body, followed by LISS cardio (low intensity, steady state).  Today, I was in and out of the gym in just over an hour, including my 10 minute warmup. I did 3 working sets of military press, each at a difference percentage of my one rep max, the final set going to failure with 85% of my 1RM. Then 5 sets of dips, 3 sets of KROC rows (sets of 20-40), and 3 sets of triceps pushdowns and I was done. It was so foreign to me that I texted my brother in disbelief like, “dude, I’m done with my workout and it’s only been an hour”. It’s going to take a lot of getting used to, but I’m focused, and dedicated to this program that’s worked for thousands of people and I’m gonna see it through. I’m not tryna be the one guy in the world that this time tested, proven program doesn’t work for, and I definitely don’t wanna be another guy who starts a program and quits cuz it’s outside of my comfort zone.  I’m really excited to see what kind of strength gains I can make and see what I can do on the platform, in front of the judge, and actual competition.

Tomorrow is Deadlift day, and deadlifts just happen to be my favorite exercise of them all, so I’m pretty excited. I’d like to apologize right now to anyone in the gym that I make uncomofortable. When I sling around heavy ass weight, like on deadlift day, my inner alpha douche comes out some and I walk around like I’m the mans. I grunt, I drop weights, I chug gallons of water, and I act like it impresses people. I know it doesn’t but it makes me feel good. So if you don’t like it, thas your problem, not mine. You can go workout at planet fitness if you want a peaceful gym experience.

 Anyway, that’s all for today I’ll follow up with another post tomorrow after deadlifts. Feel free to comment, share, like, follow and plus1, and if you have any questions don’t hesitate to ask. Last and certainly not least remember, if it doesn’t challenge you, it doesn’t change you.

Guest Poster: Melanie Bowen

Man, it's definitely been a long time since I posted last. I decided to come back to you my adoring 5 fans...lol anyway recently a young lady by the name of Melanie Bowen contacted me wishing to share some information about the relationship between exercise and cancer. I was more than happy to allow the guest posting as I am a huge proponent of physical health translating to medical health. With that said, here's the piece she wrote:

"Exercise and Cancer: Why It is Important
If you have any type of cancer, including mesothelioma, you may want to consider speaking with your physician about an exercise program. The exercises you participate in will aid how you feel and recover. Exercise can help you to feel less fatigued, decrease recovery times, and improve a patient’s outlook on life. When quality of life is improved, patients will feel more confident about their recovery process. Here are some of the most important benefits of exercise for cancer patients:
Maintaining weight
Some cancer patients may lose weight during cancer treatment. Exercise can help to maintain weight at an appropriate level. Weight loss can inhibit recovery by reducing the body’s energy levels and affecting the immune system. On the other side, exercise can help those who are overweight, to shed a few pounds. Diabetes and heart disease are more common in overweight patients, and these conditions can complicate recovery. Some patients should exercise to increase weight loss and improve prognosis.
Improved Energy Levels
Many people feel more energetic after exercising. When people have improved energy levels, they are in better moods and are more receptive to treatment. Improved mood is due to endorphins released into the body. With endorphins, patients are more likely to heal faster. People who want to feel better during treatment should consider exercise. 
Improved Quality of Life
When you are stronger and have more energy, you can continue to do what you normally do. You can play with your kids, take a walk, garden, or ride a bike if you exercise frequently. With an improved quality of life, you will feel more integrated into your life and society. This will improve your chances of survival. Work with a physician to determine how much exercise you can safely do in order to improve your prognosis. Every patient will receive a different exercise regimen based upon previous conditions but the goal of the exercise will be the same. 
Physical Fitness is Essential to Recovery

If you want to recover faster from cancer, you must remain physically fit. Most people underestimate the power of exercise, but more studies show that patients who exercise are more likely to recover faster. Even an hour per week is enough exercise to improve prognosis. Speak with your physician about devising your exercise regimen."

I'm honored to have been asked to share someone else's information so a special thanks goes out to Melanie for that. Share your thoughts and opinions please but dont say anything stupid cuz I'll slap you. Lastly, always remember, if it doesn't challenge you, it doesn't change you.

One last thing...

I know that was supposed to be the last one, but I just wanted to say one last thing. If you really do enjoy what I have to say, think I'm cute, or just want more Twitter followers or Facebook friends here are the links to my personal social network profiles.

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