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Old 08-23-2013, 04:02 PM   #1
Henry19
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Default Welcome to the asylum: Henry's Log

Wazzzzzuppppp!

I'll keep track of my training in here. My goals for powerlifting for the next academic year are as follows:

@175lbs
550 Deadlift
455 squat w/ wraps, 435 squat raw
275 Paused Bench

I'm looking to compete in the 165 lb class, but I think I need to put on another 5-10 lbs of muscle before I can start being competitive at the national level in the USAPL. Achieving national glory hardly motivates me, but I feel as though it gives me direction and keeps my ego and thought process (wrt training intensity/volume) in check.

Oh, and I chose the title "Welcome to the Asylum" because I feel it portrays me as a person. I am very much an anomaly based on societal expectations for my age and occupation (19 y/o college student); I lift heavy weights, scream and tend to have different hobbies and expectations than my classmates.
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Old 08-23-2013, 04:04 PM   #2
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Here's footage of my first meet, which I did two weeks ago

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Old 08-23-2013, 04:15 PM   #3
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8-23-13: Deadlift Party (Props to Mark Bell): Anello Cycle Week 1

Skwatz
135x5
185x5
225x5

Deadlifts
135x3
225x3
315x2
365x1
405x1 (no chalk, no belt, just au naturale)-->Fast as hell

Rack Deads
315x3
365x2
405x1
405+60ish lbs chainsx2

Sumo Deads (45 second sets)-->these were absolutely brutal
2 sets @275

RDLs from floor
185x10x2

BB Rows
185x8,6,8
165x8
155x8

Notes: I had a crazy back pump today. Overreached wrt to volume a bit today, but I know my body will be fine. Today's my start of getting back to training 4 times a week and I decided this would be the correct way to get back in the groove. On top of that, it's my birthday this weekend and I will definitely be in a caloric surplus tomorrow and Sunday. Moreover, I won't be drinking or staying up late with friends since they're all back at school, so my recovery should be on point (I LOVE being young). A friend at school showed me this Anello deadlift cycle and I decided I'd give it a try seeing as though my deadlift progress has been disappointing over the past six months.

I forgot my chalk today, which was a huge bummer, but I managed.
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Last edited by Henry19; 08-23-2013 at 04:18 PM.
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Old 08-23-2013, 06:12 PM   #4
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Awesome vid man! Pulling double over like a fricking beast! Looks like you learned the hard way about the calls.
Welcome to MAb as well!
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Old 08-23-2013, 08:51 PM   #5
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Nice getting your training log started Henry! Love the HOOOOGE goals you have set for yourself.

Happy Birthday and live it up a little this weekend
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Old 08-24-2013, 10:20 AM   #6
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Fast 405 is great man. Stay strong.
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Old 08-24-2013, 09:51 PM   #7
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Quote:
Originally Posted by fenrisulfr View Post
Awesome vid man! Pulling double over like a fricking beast! Looks like you learned the hard way about the calls.
Welcome to MAb as well!
I wish I had the grip strength to pull 3/4 of that weight double over! The resolution's deceiving, but I'm actually pulling under over

Quote:
Originally Posted by KD5NFW View Post
Nice getting your training log started Henry! Love the HOOOOGE goals you have set for yourself.

Happy Birthday and live it up a little this weekend
Quote:
Originally Posted by BendtheBar View Post
Fast 405 is great man. Stay strong.
Thanks for all the support guys!
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Old 08-24-2013, 09:58 PM   #8
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8-24-13: Bodybuilding Day

3-board CGBP
185x5 3 sets

OHP
95 2 sets
75 4 sets

DB Hammer Curls
30 5 sets

Incline DB flys
25s 3 sets

Notes: So I actually did this workout on impulse at 1AM this morning because I couldn't sleep. Given the circumstances, it was a great workout. I devote Saturdays to working on lagging bodyparts that don't get the attention they need during the week (chest and shoulders in particular). My goal is to increase strength endurance and volume before I get into some progressive overload on Saturdays; my body's gotten too accustomed to low volume for pressing work and I think that could be a major factor that is hindering my progress. Most sets outside of the 3 board work were in the 10-20 rep range with plenty of time under tension.
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Old 08-26-2013, 09:00 PM   #9
Henry19
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8-26-13: Birthday Skwatz

Back Skwatz (Training Max: 345)
135x5
185x3
225x3
(add belt)
245x1
275x1
315x1

CAT work (Back Skwatz)
245 5x3

Speed Deadlifts
275x3 8 sets

Front Skwatz w/ 135 (2 minute AMRAP finisher)

Ab work/GHRs

Notes: Today was my birthday! I'm 20! No better way to spend my birthday than in the gym having fun. I am looking to implement more CAT (Compensatory Acceleration Training) into my regime because I am definitely lacking in that area on squats in particular. Sam Byrd and Chad Wesley Smith are huge advocates of CAT for raw lifters and have written articles on JTSstrength.com if anyone is interested. As a natural lifter, I think it will also help me stay injury-free and not tax my body/CNS as much as heavy training week-in-week-out does, too. The front squat finisher was absolutely brutal as I didn't look out at the top to keep the tension on the muscle and bring some hypertrophy work in; I didn't count, but I definitely got at least 40 reps

I washed this workout down with a nice 24 oz ribeye, half a loaf of garlic bread, pickles, and potatoes at one of the local taverns called Arthur's-by far one of my most favorite establishments.
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Old 08-26-2013, 09:19 PM   #10
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Hell yeah, birthday squats! Happy birthday Henry, subbed. Really looking forward to following your training again.
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