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Old 04-07-2015, 09:21 PM   #1
Creechur
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Default Creechur's Road to Strength

Hello all, little background. I'm currently 23 (24 in May, goodbye Juniors) and started lifting for real in college in 2011 following advice from seasoned lifters on the internets. From April 2011 to August of 2014 I lifted seriously for great lengths of time but I also had large periods of no activity, both voluntary and involuntary. During this time I went from a total of around ~1000 lb (405/265/350) to around ~1490 (500/405/585) at a a pretty consistent body weight of ~220. This was all done on intuition and internet programs, largely 5/3/1 which I still swear by, but these are all gym lifts...

Which is where this log comes in. I got back from a 3 month lifting hiatus in Japan in September 2014, and have been steadily gaining strength back since (I dropped to around 208 from 230 during these months). I am blessed to have recently switched jobs to one that will require no extensive traveling (I believe) and I have also found an amazing powerlifting gym (playground) at Quest Gym. I want to finally compete in the meet I've been telling myself I'd do for the past 4 years, and am aiming for a USAPL meet in Atlanta in August. I hope I can at the very least get some advice and help from the experienced guys at the new gym, if not hire one of the coaches for some programming help (tired of flying by the seat of my pants).

Currently...
Height: 5'7"
Weight: 215 but cutting just for fun
Program: 5/3/1 Boring but Big, it's fun
- All bench sets have been paused just to change it up
- Replaced military press accessory work with DB press
- Replaced flat bench accessory work with incline DB press
- All deadlifts performed conventional to try and work on speed from the floor for sumo

I hope to be recording almost all my top sets from here on in, so if you see something screwy - point it out, please!

Monday

Squat
Warm x a lot
135 x 10
225 x 5
275 x 5
315 x 5
385 x 3
405 x 3
435 x 3x3 (second set in the video below)

Deadlift
Conventional off of a 3 in deficit (45 lb bumper plate)
335 x 10 x 5 sets
Normally a sumo puller, doing this entire program conventional for moar glute and hamstring strength for (hopefully) speed off the floor.

Leg Curl SS Handing Leg Raises (Knees to Elbows)

Weight x 15 SS BW x 15 for 4 rounds

Tuesday

Bench - First time using these pivoting benches...I THINK I like them
warmup x a lot
135 x 10
225 x 8
275 x 2 paused
285 x 3 paused
315 x 3 paused
330 x 3 x 3 paused (video)

DB Shoulder Press SS Pull-Ups (Alternating pronated, supinated)
80 x 10 x 3 SS BW x 10 x 5 sets
80 x 8 x 2

Chest Fly SS CGBP (feet up)
150 x 10 x 3 SS 185 x 10 x 3
100 x 15 SS 155 x 12

DB Hammer Curl SS Band Triceps Extension (dat pump)
45 x 10 x 4 SS A Band x A Lot x 4

Testing out Some GPP
Kettle Bell Swings SS Planks
40 x 20 x 4 SS BW x 10 breaths x 4

So the focus on my phone camera is broken, and these are largely for my own critiquing anyway...but here's the goods!

Last edited by Creechur; 04-07-2015 at 09:33 PM.
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Old 04-07-2015, 09:26 PM   #2
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Welcome back! Nice work in here.
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Old 04-09-2015, 07:29 PM   #3
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Quote:
Originally Posted by bruteforce View Post
Welcome back! Nice work in here.
Thanks Brute, hope I can keep at it and keep healthy till August!



Thursday

Deadlift
Warmup x a lot
135 x 10
225 x 8
315 x 5
395 x 3
425 x 3
440 x 3 x 3 (video)

Safety Bar Squats - supposed to be a 10x5 with 70%...but my hips/knees were not feeling that.
135 x 10
185 x 10
235 x 10 x 2

[Giant set with the next 3 exercises]
Single Leg Leg Press
4 plates x 10 per leg x 4 sets

GHR
BW x 10 x 4

Standing Calf Raise
120 x 10 x 4

Good girl SS Bad girl (hip work)
70 x 15 x 4 SS 70 x 15 x 4

GPP - 4 rounds
30 seconds battle ropes
30 seconds side plank

Attempt to teach myself to push off the floor instead of pulling the weight up, big challenge for me.


Notes: I need to fix the issues with my hips being sore all the time. Was going to attempt front squats for my squat accessory, but they're so hard for me. This is a weakness and needs to be addressed, so front squats will be put in more and more I hope. First time doing safety bar squats, and they're way harder than I thought, tons of core stability needed.
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Old 04-09-2015, 07:36 PM   #4
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Very good looking deadlifts!
Good girl SS Bad girl (hip work) What is that>?
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Old 04-12-2015, 11:44 AM   #5
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Originally Posted by yangwenbin View Post
Very good looking deadlifts!
Good girl SS Bad girl (hip work) What is that>?
Hey, thank you! I believe they're actually hip abduction and adduction, but I've always heard them called good girls and bad girls haha. This machine:



Friday

Standing Overhead Press
Warmup x a lot..stretches, band work, etc
95 x 10
135 x 8
155 x 5
195 x 3
205 x 3
215 x 3
215 x 2+1...the +1 being a push press
215 x 1+2...2 push presses

Incline DB Bench
100s x 10 x 3
100s x 8
90s x 12

Super Set DB Bent Over Row
90 x 10 x 5

Giant set 4 Exercises (gym was closing):

Shugs
315 x 10 x 3

DB Lateral Raise
30s x 10 x 3

Straight bar curls (close to body, no shoulders)
95 x 10 x 3

Dips
BW x 15, 15, 20

Last edited by Creechur; 04-12-2015 at 01:04 PM.
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Old 04-12-2015, 06:08 PM   #6
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good girls and bad girls...I see, that's a rather graphic appelation!

Very strong pressing here!! Almost pressing two plates!
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Old 04-13-2015, 08:40 PM   #7
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Originally Posted by yangwenbin View Post
good girls and bad girls...I see, that's a rather graphic appelation!

Very strong pressing here!! Almost pressing two plates!
Thank you, I cannot wait to be able to press 2 plates!

Monday

Squat
warmup x a lot...stretches/bands/bw
135 x 10
225 x 8
315 x 5
365 x 5
405 x 3 add belt
455 x 1
475 x 1 second time ever handling this weight
495 x 1 PR with no wraps, second time ever handling this weight

Deadlift - conventional, 3 in. deficit
335 x 10 x 5 sets

Superset Standing calf raises
120 x 10 x 5 sets

Giant set, 4 exercises:

Single leg leg press
4 plates x 10 x 3 sets

Single leg leg curl
70 x 12 x 3 sets

Hip ab/adduction
90 x 12 x 4 sets each way

Very happy with these squats as I've only handled over 455 once before and it was in knee wraps a year ago. Had the pleasure of spotting a beast (660 squat right before mine ) who threw me a spot and some great advice. Now to gather my other circa maxes and start programming for next split!
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Old 04-14-2015, 05:04 AM   #8
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Very strong squatting, mate! Training with beasts is definitely a good idea!
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Old 04-14-2015, 08:48 PM   #9
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Quote:
Originally Posted by yangwenbin View Post
Very strong squatting, mate! Training with beasts is definitely a good idea!
Thank you, I am very excited working out at this new gym for that and many more reasons!

Tuesday

Bench Press
warmup x a lot
135 x 10
225 x 6
275 x 5
315 x 3 pause
345 x 1 pause
365 x 1 pause
385 x miss
385 x miss
315 x 3

DB Shoulder Press
80s x 10 x 5

Super Set Chins, alternating pronated/supinated
BW x 10 x 5

Chest Fly
120 x 10 x 2
130 x 10 x 2

SS Cable Curls
90 x 10 x 4

Overhead Triceps Extension
160 x 10 x 3

Meh. I believe I made two mistakes on my first 385, mishandling the handoff (my left arm sways a bit) which led to misgrooving and then I went at a glacial pace. The second one I think I was just tired. Oh well, hope to get 'em next time!
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Old 04-15-2015, 01:55 AM   #10
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Pretty neat gym , it seems, nice collection of bands!
Very strong benching here! I saw that, something felt wrong when you unracked on the first 385, you'll get it next time, for sure!
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