First PL competition journal

[VSUdude]

Ok, I've been lifting for several years but I've only done the typical "bodybuilder" routines (i.e. 3-4 sets of 8-12 reps) and I've never taken a week off or lifted heavy. The result is that up until about 15 weeks ago, when I started the BS 5x5 program, I wasn't strong at all and only mediocre in size at best.

Anyway, I've enjoyed the strength gains and being able to push some heavier weight around so much that I've decided to give powerlifting a try. I don't plan on setting any world records or even placing in my first several competitions, but I think that it is something that will be a lot of fun and give me a serious goal to work toward in the gym. So, I am creating this journal to hopefully keep me on point and have a definitive record of my progress. My first meet is in December, and so I have some time to train and get ready.

My stats are:
Height: 6'5
Weight: 285 lbs.
Age: 21

I have decided that I am going to do the 5x5 program one more time before trying out the Westside BB routine, and I will be starting my third run on the 5x5 this coming Friday.

But I do have one question: When doing maxes on the 5x5, is it better to do your 5RM or your 1RM first? I've been doing the two on separate days but I'd like to try and get all of my maxes knocked out in one day.

Thanks for any advice!

 

[fallingeggs]

i do not know the answer to your question, but you are one big dude. what are your lifts at now?

 

[VSUdude]

As I said, I've never done any strength work before my two runs on the 5x5, but I've had great gains!

When I started the 5x5, my maxes were: (in lbs.)
Bench: 200x5, 230x1
Squat: 210x5, 245x5
Deadlift: 275x5, 310x1
Incline Bench: 170x5, didn't do x1
BB Rows: 150x5, 175x1

My last maxes were:
Bench: 255x5, 280x1
Squat: 255x5, 295x1
Deadlift: 330x5, 365x1
Incline Bench: 220x5
BB Rows: 190x5, 210x1

As I said, for my size I am really not that strong. But I am working hard to change that. By the way, I'd like to drop about 10 lbs. by December so I can compete in the 242-275 weight class if possible. If not, no biggie.

Oh, and I don't use any gear or anything like that.

 

[Lee]

sounds just like me vsu. im 6'5" 275 roughly, and my lifts are almost identical to yours.

 

[VSUdude]

August 11th, 2006:

MAX DAY
Bench: 250x5, 275x1
Incline Bench: 220x5
BB Rows: 190x5
Deadlifts: 330x5, 365x1
Squats: 245x5, 290x1

I weighed in at 287 lbs.

 

[VSUdude]

Monday
8.14.2006

15 minutes of warm-ups/stretching.

Bench
160x5
180x5
200x5
225x5
245x5

BB Rows
135x5
135x5
150x5
165x5
185x5

Squat
145x5
160x5
180x5
210x5
235x5

BB Curls
85x8
95x6

Stability Ball Crunches (holding plates on chest)
25x15
35x15
35x15
35x15

Roman Chair (Hyperextensions w/ weight on chest)
10x15
15x15
15x12

15 minutes on eliptical post-workout.

 

[carlsuen]

omg!! u have tonnes of room for improvement on squats and deads!! if u can bench as much as u squat, i'd say if u stick to the 5x5 for like 18 weeks, u'd be putting up fine numbers man!!

 

[VSUdude]

Yeah, my squat and deads need vast improvement. I hadn't even done deadlifts in almost 3 years before starting the 5x5 a few months ago. As for my squats, I've always squatted, but I've only been going parallel since January. (because I used to be one of those 1/4 squat goobers)

My really long legs (I'm 6'5) I think make squatting a bit more of a challenge, but that really is no excuse. I'm work hard to improve my numbers!

I'm shooting for AT LEAST (meaning hopefully more...) the following numbers for the competition in December:
Bench: 300
Squat: 320
Deadlift: 400

Since this is my first competition I'm focusing on breaking 1000 lbs.

 

[VSUdude]

Wednesday
8.16.2006

My partner showed up early while I was still letting my food settle; If I had done my last set of 5 deadlifts I would've puked so I stopped after my 3rd set.

10 minutes or so of warm-up/stretching.

Incline Bench
155x5
175x5
195x5
215x5

Deadlifts
235x5
260x5
290x5
320x0

Close-grip Bench (Smith Machine)
185x8
205x6
225x6

Nosebusters (w/ 15 lbs. E-Z curl bar)
115x6
115x6

Leg Raises
3x20

20 minutes on eliptical post-workout.

 

[SgtSlaughter]

Nice workout

...deadlifts

 

[VSUdude]

There are very few people who have intesity like that - I am not ashamed to say I'm not one of them. I work out harder than anyone I see at my gym, but I'm not interested in puking my brains out on the gym floor.

 

[VSUdude]

By the way, BiggT is fucking hardcore.

Friday
8.18.2006

10 minutes stretching/warm-up

Bench
160x5
180x5
200x5
225x5
250x3
200x8

Squats
145x5
160x5
180x5
210x5
245x3
180x8

Rows
135x5
135x5
150x5
165x5
190x3
150x8

Standing Calf-Raises
175x12
175x10
160x8

15 minutes on the eliptical machine post-workout.

 

[VSUdude]

Got really bored on Sunday afternoon and so I came in and did 20 minutes on the eliptical.

I'm pumped about my lifts this afternoon, as I'll be going for 5 rep PRs on my squats and rows. I have no doubts about getting them.

I talked to an aerobics instructor who works for me and she showed me lots of new ab stuff. I think I'm gonna try some of it today after my regular ab routine.

Bleh, I'm just bored and trying to pass the time. Workout in T-minus 50 minutes.

 

[VSUdude]

Monday
8.21.2006

Bench
165x5
185x5
205x5
225x5
250x5

Squats
160x5
180x5
200x5
220x5
245x5 (PR)

Rows
135x5
135x5
150x5
170x5
190x5 (PR)

Decline Sit-ups
2x15
2x12

I was in a big hurry so I had to skip my cardio and lower back. I will make up my cardio on Tuesday and my lower back on Wednesday.