samaclaus' road to success (strength, health)

[samaclaus]

i just started real powerlifting. essentially my workout right now follows the 2 day split in the FAQ.

general info:
height: 6' 0"
weight: approx. 200lbs

Last time max-ing was in early summer '09
bench 1RM - 245lbs
this is absolutely my best lift.

No 1RM attempted to date
Overhead (Push)Press - 135 x 5 no current max

No 1RM attempted to date
squat - 225 x 5

No 1 RM attempted to date
deadlift - 315 x 2

my goal is:
Bench: 1RM 315

Squat: 1RM 315

Deadlift: 1RM 405

having just gotten serious about powerlifting i am open to all advice, criticism, and hate mail. i will add videos as soon as i record them.

[samaclaus]

first day on the rountine.
deadlift...
1 x 135 x 6
1 x 185 x 5
worksets
1 x 205 x 5
2 x 225 x 5
1 x 245 x 4
1 x 255 x 2

OHP
1 x bar x 10
1 x 75 x 6
worksets
2 x 95 x 5
1 x 105 x 5
1 x 115 x 5
1 x 125 x 4

chin ups
bodyweight
1 x 6
1 x 5
1 x 4

[WhiteLightning]

Subscribed. Nice log.

[MIDMOBOX]

Welcome to the logs

[Barbarian]

Welcome!

[samaclaus]

9/03
warmed up with basic stretching

DB benchpress
55 x 8 x 2 (someone else was using the benches so i warmed up with DB)
BB bench (concentrateted mainly on form)
135 x 8 x 1
worksets
165 x 5 x 1
185 x 5 x 2
185 x 4 x 1
lightened the weight after i couldnt do a 5 rep, mostly because of stiffness in my lower back
175 x 5 x 1

DB row
30 x 10
worksets
50 x5
55 x5
60 x5 x2 (the second one was supposed to be 65lbs but some dick put a 60 in the middle of the 65s and i didnt notice when i grabbed it)
65 x5

squat (really watched my form and depth)
bar x 10
95 x 8
worksets
135 x5
165 x5
175 x5 x2
185 x5

my lower/middle back was still kinda stiff after lifting so i really concentrated on stretching it out after lifting.

i really noticed how fast my squat weight is rising in comparison to all my other lifts. i hope my form is better than thisas soon as i get a camera i will upload some video for some form checks.

[samaclaus]

ran my 2.5 mile path today. took me 26:23 which is 40 seconds faster than last week. at the end of it i stretched out and think i finally got the tightness out of my back

[samaclaus]

after a nice long weekend that included working and going to a three year olds birthday party i got to be back at the gym today between classes.

Deadlift
135x6 (tried the alternating grip, didnt like it)
185x5 (tried the hook grip WL had told me about, caused pain and thusly i liked it)
Worksets (belted)
225x5x2
245x5x2
265x3
probably one of my best deadlift sessions ever, even though i felt my form was a bit off

Overhead Press
Barx10
75x6
Working Sets
95x5
105x5x2
115x5
125x5 (last week i could only squeeze out four at this weight)

Chin-Ups
5x3 (bodyweight)

Dips
10, 10, 5 (bodyweight)

Various ab excercises to kill a little time then hard stretching, so far my back isnt nearly as tight as it was last week after doing deads.

[samaclaus]

thurs 9-10

Warm Up:
9 minutes on eliptical
stretching

Bench Press
barx10
105x8
135x6
Worksets
165x5
185x5x4 (new PR, never been able to do this many sets/reps)
95x10 (pause for a second to get over my strange fear of being pinned under the bar)

DB Row
45x10
worksets
55x5
60x5
65x5
70x5
75x5

Squat
barx10
95x8
worksets
135x5
165x5
175x5
185x5x2
205x3

Medicine Ball Pushups
7,5,5

[WhiteLightning]

Noish. Me rikey.