Starting powerlifting

[Deleted]

Ok so there's probably not much to say. I'm 25 years old, still a student, 155 lbs, 5'8''. Currently living in Sherbrooke, Quebec, Canada. I don't have much weight training experience. However, I used to compete in swimming, so I guess I can endure more volume (at least aerobically).

Today was my first day. It's the 12 week reduced volume program. For the first cycle, my numbers are based on what I did this past summer: SQ 200, BP 135, DL 290. Those are in pounds, so yeah, I'm rather weak.

Cycle 1 - Week 1 - Day 1 - 12/01/10

Bench press
75 x 2
85 x 3
95 x 3
105 x 3, x 3

Squat
105 x 3
125 x 3
145 x 5, x 5, x 5

Good morning
85 x 5, x 5, x 5

Bench press
75 x 3
85 x 2
95 x 3, x 3, x 3, x 3

Pushdowns
90 x 10, x 10, x 10

Flat db flies
10's x 10, x 10, x 10

Sit-ups
10 x 5
15 x 5, x 5

Training time: 55 minutes

The 145 on the squat were rather hard. I forgot my watch at home so I don't really know my rest periods, but everything went pretty fast.

[joeldibattista]

Good luck sir. That first session of squats is always tough!

[Deleted]

Hmm... Ok, so I was at a conference presenting my research project and with all the stress I didn't train at all for the past week. I went to the gym yesterday just to get myself prepared for next Wednesday, where I will restart my first week.

I hate speaking in public, especially in English.

[Deleted]

Yesterday I went to the gym and lightly test myself on the squat and deadlift. I squatted 205 (didn't feel like max effort, but close). Still, it's a PR. I also worked up to a HEAVY 295x3 reps on the deadlift. That's definitely a PR, as I previously only pulled 295 once. And the worst thing is that I think my grip was my weakest link... So I guess I'll use a pronated grip for all my sets of deadlift.

I didn't test my bench press, as I worked hard on it last friday.

I will base my next 12 weeks on those numbers: SQ 205, BP 140, DL 305. I could probably use 315 for deadlift, but I just want to use conservative numbers, as it's my first time with Sheiko.

See you on Wednesday.

Edit: spell check

[Deleted]

Cycle 1 - Week 1 - Day 1 - 12/15/10

Bench press
75 x 2
85 x 3
95 x 3
105 x 3, x 3

Squat
105 x 3
125 x 3
145 x 5, x 5, x 5

Good morning
85 x 5, x 5, x 5

Bench press
75 x 3
95 x 2
95 x 3, x 3, x 3, x 3

Pushdowns
105 x 10, x 10
90 x 10

Flat db flies
15's x 10, x 10, x 10

Sit-ups
15 x 5, x 5, x 5

Training time: 60 minutes

Felt good to be back training with high volume. Can't wait for Friday, first time I'll be doing rack pulls.

[Deleted]

Cycle 1 - Week 1 - Day 2 - 12/17/10

Deadlift
155 x 3
185 x 3, x 3
215 x 2, x 2
225 x 3, x 3

Bench press
75 x 3
95 x 3
95 x 4, x 4, x 4

Flat db flies
15's x 10, x 10, x 10

Pushdowns
105 x 10, x 10
90 x 10

Deadlift from knees
155 x 3
185 x 2, x 2
215 x 3, x 3
245 x 4, x 4

Lunges
30's x 5, x 5, x 5

Abs
15 x 5, x 5, x 5

Training time: 70 minutes

Feels like I'm more confident in my bench press (I know what kind of grip feels more comfortable, how to position my legs, back arch...)
Anybody uses chalk while deadlifting? The last two sets on the rack pulls were pretty hard on my hands. However, I'm not sure that my gym allows chalk, so is there something that I can use instead?

[Deleted]

Cycle 1 - Week 1 - Day 3 - 12/19/10

Bench press
75 x 3
85 x 3
95 x 3
105 x 2
115 x 2, x 2
125 x 1
115 x 2
105 x 3
95 x 3
75 x 3

Flat db flies
15's x 10, x 10, x 10

Pushdowns
105 x 10, x 10
90 x 10

Squat
105 x 3
125 x 3, x 3
145 x 2
155 x 3, x 3, x 3

Good mornings
85 x 5, x 5, x 5

Sit-ups
15 x 5, x 5, x 5

Training time: 60 minutes

Got a cold yesterday but I still decided to go train. It wasn't so bad. I just decided not to do any GPP work yesterday and probably won't do any tomorrow.

Week 1 is in the books! Not feeling too tired, so I'm ready for week 2!

BTW, if anyone is following this log, do any of you do some kind of bodybuilding work for GPP? I would like to gain weight (no problem about eating more), but also not end up putting on too much fat.

[Deleted]

Cycle 1 - Week 2 - Day 1 - 12/22/10

Squat
105 x 2
125 x 2
145 x 3
165 x 2, x 2, x 2, x 2

Bench press
75 x 2
85 x 3
95 x 3
115 x 2, x 2, x 2

Pushdowns
105 x 10, x 10
90 x 10

Flat db flies
15's x 10, x 10, x 10

Squat
115 x 2
135 x 2
155 x 3, x 3

Good mornings
85 x 5, x 5, x 5

Sit-ups
20 x 5, x 5, x 5

Training time: 70 minutes

Felt pretty tired around the second round of squats. Deadlifts on Christmas Eve.

[Deleted]

Cycle 1 - Week 2 - Day 2 - 12/24/10

Deadlift to knees
155 x 4
185 x 4
215 x 4, x 4, x 4

Bench press
75 x 3
95 x 3
95 x 3, x 3, x 3

Flat db flies
15's x 10, x 10, x 10

Pushdowns
105 x 10, x 10
90 x 10

Deadlift
155 x 3
185 x 3
215 x 3
225 x 3, x 3, x 3, x 3

Lunges
30's x 5, x 5, x 5

Sit-ups
20 x 5, x 5, x 5

Training time: 70 minutes

I was dead tired after this workout. I tried to rush through it because I had to go to my parents'. Next training on boxing day!

[Deleted]

Cycle 1 - Week 2 - Day 3 - 12/26/10

Squat
105 x 3
125 x 3
145 x 3
155 x 3, x 3, x 3

Bench press
75 x 2
85 x 3
95 x 2
105 x 3
115 x 2
125 x 1
115 x 2
105 x 3
95 x 3
85 x 3
75 x 3

Flat db flies
10's x 10, x 10, x 10

Close-grip floor bench press
65 x 10, x 10, x 10

Squat
115 x 3
135 x 2
155 x 3

Good morning
85 x 5, x 5, x 5

Sit-ups
20 x 5, x 5, x 5

Training time: 75 minutes

I was training at my parents' home, so I had to substitute some exercises. Not so bad after not sleeping and eating well for the past two days. I was also NFL countdown during my entire workout, so that felt good. More partying tonight!