Bens Journal: Trying My Hand at Powerlifting

[bigbenj]

Benj I think anything below parallel starts to wear on the knee's too much, parallel is fine

I agree. I think if I would have kept up with that, it may have caught up to me over time.

 

[hoyle21]

Ass to the floor!

 

[ctr10]

orthopedic surgeons love that guy

 

[ct67_72]

below parallel is actually better for the knee. I stole this from somewhere else "when you stop at parralel the pressure holding you up is centered on your knees, which is why powerlifters etc. will wear knee wraps almost always. squatting below parallel (ATG preferably) transfers the pressure to your hips/gluts/hams which are more larger areas and muscle, which is why it should not hurt much to hold an ATG squat but a parallel squat should cause pain on the knees assuming a heavy load."

also for a routine, look at Rippetoes programs, maybe intermediate strength. But of course westside is always good, but focused more on competing.

 

[omerta2010]

If your doing 5/3/1, davegmb is doing the 5/3/1 for bodybuilding template. And my journal a few pages back has what I'd done on the Boring But Big (BBB)template.


Many people swear by the BBB template and I was really happy with it as well.

Good luck with your new project.

 

[bigbenj]

Thanks, brother, I'll check them out.

 

[bigbenj]

First day of this plan is in the books. Holy f*ck, I think I over did it on the db rows. My back was pretty god damn tight after the session, but its loosening up nicely now. I think I underestimated how taxing this can get. It also doesn't help that I'm used to more of a bb'ing type of set up, so I didn't rest the full three to five minutes like recommended.

BENCH DAY

Bench Press:
185 x 5
215 x 5
245 x 13

DB Bench:
5 x 15(90..90..80..70..65)

DB Rows:
5 x 10(125)

 

[bigbenj]

Thinking I might have to up the weight. 13 reps with 245 just seems too high for a power routine. Anyone with experience in this, feel free to chime in and let me know. Thanks.

 

[suprfast]

You need lower reps. You should get just as fatigued, increase your rest time, and lift as heavy as the short reps will allow you.

 

[bigbenj]

This first round will be a learning experience for me.
I think I may have calculated too low, meaning that since I'm off cycle, I thought I might have lost some strength, so I tried to compensate for it, when fact of the matter is, I don't think I have lost any strength.

I just punched 245x13 in a couple of those max bench calculators, and generally the number it spit out was around 365. I think I will stick with 350 and adjust my percentages for the next go-round.

 

[ct67_72]

What is your actual goal for doing this type of training?
You should also work up to a max to establish your percentages, doesn't have to be a single but no more than a triple.
How many times a week do you plan on benching? Twice like a westside split or just one max effort?

 

[bigbenj]

My goal is just to get stronger. I've never ran any kind of workout plan or routine, so this is my first go at it.
I'm going to be benching one a week.

 

[bigbenj]

Did deadlifts today. Because of my underestimating on bench, I decided to up the number on deads a little bit. Based it off of 90% of 520.

DEADLIFT DAY

Deadlift:
315 x 5
355 x 5
405 x 7(need a belt and more rest between sets. Still happy with it though)

Machine Pullover:
5 x 12(70,90,100,100,100)

Hanging Leg Raise:
5 x 15

 

[suprfast]

Very nice dead. Using straps right? As a power lifter you will need to learn to ditch those unless absolutely necessary.

 

[bigbenj]

Yep, still strapped. Gym doesn't allow chalk. What I need to do is just do some grip exercises. He have a hammer strength grip machine that I need to put into use. Plate pinches, or at least I think that's what they are called, would be a good add-in too.

 

[Diesel618]

a Pullover machine is like the only thing my gym is missing that I would really like to use. DB Pullovers kinda only work one half of the movement and straight arm pulldowns really work the other half. Pisses me off.


I'm in. Good numbers. Time for tren yet?

 

[bigbenj]

Just cruising right now. Might throw some Methadrol Extreme in the mix to start.

I like the machine pullovers, too.
If its good enough for Dorian Yates, then god damn it, its good enough for me lol
The program actually called for Good Mornings, but after deadlifting with no belt my back was a little tighter than usual.

 

[msumuscle]

Love the pullover machine, never used one because the gym I had belonged to for 7 years didn't have one. The gym I belong to now has a brand new one. lol so I'm compensating by using it every back workout now.

 

[bigbenj]

It's an old piece. The gyms with the old pieces always have everything. The new gyms don't have shit.

 

[msumuscle]

When you hop on that methadrol are you going to keep test at a cruise dosage or are you going to UP THE DOSE ?

 

[bigbenj]

Probably up the dose LOL
Methadrol is great though, and I got tired of pinning, so I might just run it with a cruise dose.
It's up in the air. Nothing is set in stone.
That's the beauty of cruising. I can just coast if I want, or hop on some stuff.

 

[twotuff]

First day of this plan is in the books. Holy f*ck, I think I over did it on the db rows. My back was pretty god damn tight after the session, but its loosening up nicely now. I think I underestimated how taxing this can get. It also doesn't help that I'm used to more of a bb'ing type of set up, so I didn't rest the full three to five minutes like recommended.

BENCH DAY

Bench Press:
185 x 5
215 x 5
245 x 13

DB Bench:
5 x 15(90..90..80..70..65)

DB Rows:
5 x 10(125)

you call that a workout? Just for that im gonna murder your ass in the gym tommarow

 

[bigbenj]

My biggest fan^^^^

 

[twotuff]

My biggest fan^^^^

always

 

[bigbenj]

LOL, WHOOPS. I just realized I skipped the week one numbers and did the week two numbers hahaha. I'm just that beast I guess......

SQUAT DAY

Squat:
190x5
220x5
245x7

Leg Press:
5x15(4pps)

Leg Curl:
5x10(125)

 

[AustinGal]

Nice squats and DL weight!

 

[bigbenj]

Now you're just lying to me LOL.
My deadlift isn't too shabby.
My squat is a whole 'nother story

 

[suprfast]

 

[bigbenj]

Yep, I'm just going to kill myself now hahaha

Going to put 285 on the bar tonight and see whats good. Hoping for 6-7

 

[msumuscle]

God, that blonde bombshells legs are facking gorgeous!