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Old 06-20-2012, 05:37 AM   #1
TimLPL
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Brawn
Points: 680, Level: 13 Points: 680, Level: 13 Points: 680, Level: 13
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Join Date: Jun 2012
Location: Illinois
Posts: 119
Training Exp: 4-5 years
Training Type: Powerlifting
Fav Exercise: Squat!
Reputation: 2760
TimLPL has made some very good postsTimLPL has made some very good postsTimLPL has made some very good postsTimLPL has made some very good postsTimLPL has made some very good postsTimLPL has made some very good postsTimLPL has made some very good postsTimLPL has made some very good postsTimLPL has made some very good postsTimLPL has made some very good postsTimLPL has made some very good posts
Default TimLPL Gettin to 1500

Well I have gone ahead and started a log that I can continue to post in for a long time.

I am coming off of 11+ weeks of Sheiko training where I did Sheiko 37 and Sheiko 31. I was impressed with the Sheiko but it is definitely hard on the joints after a while. The volume is huge but the results are great! Workouts take long, sometimes close to 2 hours. I was able to add a total of 80lbs to my 3 lift total.

I am going to be doing a 14 week peaking routine that I found. Fairly simple. I will cycle through different types of work: assistance, gpp, cns, mobility, and hypertrophy. I will be working 3-4 days a week with one day rest between the big three and possibly a 4th day after the 3rd lift of the week. Workouts shouldnt be long, hopefully no more than 1 hour.

Diet is same as usual. Never very strict. I am in Afghanistan so its not easy to be strict nor do I see the sense since I am powerlifting. I stay fairly lean at around 12-13% body fat. My body weight is somewhere around 197-200lbs right now. I dont monitor my body fat very much. I just base the % on what my body looks like.

I will be doing some partial movements during the workout and I will be using straps and a belt at times. I just ordered wrist wraps, knee wraps, super heavy lifting straps and a slingshot.

The layout for the main lifts is as follows. (Ed Coan 14 wk Peak Cycle)
2x10x67%
2x10x67%
2x8x71%
2x8x75%
2x5x78%
2x5x82%
2x5x86%
2x5x89%
2x3x93%
2x3x97%
2x2x100%
2x2x104%
1x1x108%
1x1x112%

Each line is 1 wk. and will be basis for each of the 3 lifts. If all works out as planned my final lifts would be as follows
Current
Squat - 465
Bench - 350
Deadlift - 525
Total - 1340

Projected
Squat - 521
Bench - 392
Deadlift - 588
Total - 1501

This would put me right at my goal of 1500. I plan on attacking this hard. I need to work on my shoulder strength as I lack in this department. My ultimate year end goals are:

Squat - 525
Bench - 400
Deadlift - 600
Total - 1525

All my lifts will be RAW. I havent gotten into the gear yet. Maybe once I get back to the states I will try. Of course I dont know if I will have time once I get back. Well here is the latest. I am currently at Week 2 Day 6.
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