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Old 06-20-2012, 05:37 AM   #1
TimLPL
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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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Old 06-20-2012, 05:53 AM   #2
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Numbers look great TimLPL, best of luck.
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Old 06-20-2012, 05:57 AM   #3
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Default Peaking Cycle Week 2 Day 6

Workout Grade: A+

BEAST MODE was in effect today! I was ready to lift since last night and it carried into this morning. The whole way walking to the gym I was getting pumped up! Really rocked it!

BENCH
8x135
6x185
2x10x235
Last rep of both sets paused for 2-3 seconds. Slow and steady reps. Get to up the weight and drop the reps next week!

HIGH RACK PULLS ~ 1" above the knee
5x135 - OHG
5x225 - OHG
3x315 - OHG
2x405 - OHG almost lost this one
1x495 - OHG strapped and belted
2x585 - OHG strapped and belted
3x675 - PR - OHG strapped and belted

Back off
10x495 - OHG strapped and belted
Rack pulls were awesome. Kept good form! I felt like I could have moved more. The 495 rep out was awesome too! Had a good pump!

DB BENCH PRESS
8x105
8x115
6x125
4x125
The last rep actually completely stalled about half way up but I was somehow able to press it up. Never happened to me before. Felt pretty strong on these.

DB FLYES
4x8x60

Workout time: 55 minutes

Workout was awesome! I really felt the rack pulls. I was pondering 700 but I figured I should try and get a pump so I hit the 495. I cant wait for my stuff to get here. Excited to try the slingshot. Also my new straps and wraps. May do low rack pulls next week. Possibly try and work up to 595 or so.
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Old 06-20-2012, 06:01 AM   #4
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Quote:
Originally Posted by Fazc View Post
Numbers look great TimLPL, best of luck.
Thanks man! Just Tim is fine!
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Old 06-20-2012, 08:31 AM   #5
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Welcome aboard Tim. Your numbers are look excellent.

Quote:
3x675 - PR - OHG strapped and belted
Powerful. Well done.
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Old 06-20-2012, 12:51 PM   #6
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Welcome to the forum! Strong lifts and I look forward to se you crush the coan cycle. Congrats on that rackpull PR aswell!
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Old 06-21-2012, 06:20 AM   #7
TimLPL
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Thanks guys! I am really feeling strong as of late and Im pumped up to smash this cycle! Here I come 525/400/600!
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Old 06-21-2012, 06:22 AM   #8
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Awesome rack pull there mate, massive numbers.
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Old 06-21-2012, 11:35 AM   #9
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Impressive start mate, looking forward to seeing more PR work in the future
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Old 06-22-2012, 07:11 AM   #10
TimLPL
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Default Peaking Cycle Week 3 Day 1

Workout Grade: A

Workout was very solid today. No soreness and all lifts are feeling strong. Did some lighter work. Kind of speed work but not really.

DEADLIFT
6x135
6x225
1x8x375 - 3 OHG/5 MG
1x8x375 - 2 OHG/6 MG
Starting to feel easier and easier. I am still getting tired but the weight is moving easily.

PENDLAY ROWS
8x3x235 - belted on 4th hole (kind of loose)
Very explosive off the floor and controlled down. Trying to do them in a sort of speed method. My belt was not tight here. I just had it on.

GOOD MORNINGS WIDE STANCE
5x6x225
Felt lighter than usual. Belt was loose on these too.

SEATED ROWS
2x10x126
3x10x143
Kept the reps slow. Pulled to mid to upper chest with the lat bar. Semi wide grip. Nice squeeze on each rep.

Cardio
Elliptical - level 1 - 1 mi - 8:51

Workout Time(including cardio): 60 minutes

Overall workout was good. I kept the reps higher on the seated rows. I am kind of using this week as a semi deload week. I will come back next week to set some PRs.
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