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Old 12-12-2014, 02:00 PM   #1
Shorts
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Default Fred's Training Log

Starting a new log, as I felt it will help keep me actively engaged and responsible for keeping track of what is going on.

For those that I haven't chatted with through the forum, my name is Fred. I have competed in powerlifting over the past couple of years, and made some good progress.

I have competed in the 198's but after some deliberation I decided to make a change and get leaner and moved down to the 183's now (with new IPF/USAPL classification standards).

I have dealt with a couple of low back injuries through my career so far, so my focus is managing that and making sure that I am staying healthy not only for the sport but for my longevity as well.

It's been a couple of months since I last stepped into the gym. I kind of lost my drive due to graduate school, life in general, and a low back pain that was nagging me. I have finally found a good life routine again and have been having the itch to get back into the gym.

Current BW is sitting right around 185 so at a good place there. I am hoping to compete again on March 21 at the USAPL Battle on the Border with the end goal to qualify for Nationals in October.

And here we go ...
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates

Last edited by Shorts; 12-12-2014 at 02:09 PM.
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Old 12-12-2014, 02:09 PM   #2
Shorts
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Join Date: Aug 2012
Location: Charlotte, NC
Posts: 911
Training Exp: 5
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: FOOD, nom nom
Reputation: 49225
Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
Default

Just getting back into things I know I am going to have some soreness (and I do right now). So for my first week back I kept it relatively light, meaning no belt (knee sleeves only on squats).

This is going to focus on hitting some weak points of mine (hips, quads, back, arms) to hopefully bring my total up some when I do compete again. My programming will be representative of that. It should also look familiar as it is derived from Paul Carter's methodology.

12.10

Paused Bench Press
warmups
215 x 8,8,5,5,4
235 x 1
250 x 1
265 x 1

Hammer BP
2 plates per side x 6,6
1 plate per side x 12,12

Hammer Pulldown
2 plates per side x 6,6
1 plate + 25's per side x 12,12

12.11

High Bar Squat
warmups
335 x 1
265 x 5,5,5,5,5 (completed in 22 minutes, shooting for under 30)

Sumo Deadlift
warmups
315 x 3
365 x 3
385 x 3
405 x 3

Hack Squat
2 plates + 25's per side x 9,5
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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Old 12-12-2014, 02:56 PM   #3
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Awesome Fred!!
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Old 12-17-2014, 09:19 AM   #4
Shorts
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Join Date: Aug 2012
Location: Charlotte, NC
Posts: 911
Training Exp: 5
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: FOOD, nom nom
Reputation: 49225
Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
Default

Thanks!

12.16

Front Squat (no belt or sleeves)
265 x 1
285 x 1
300 x 1
200 x 5,5,5,5,5,5,5,5
265 x 1
285 x 1
300 x 1

BB Row
225 x 8,8,8

Seated Leg Curl
85 x 20,20,20,20
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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