Journey Through Powerlifting: RPE Training Day 1

RTM W1D1

SQUAT
45 x 5
135 x 5
185 x 4
225 x 3
275 x 2
315 x 6 RPE9
300 x 6 RPE9

BENCHPRESS
45 x 5
135 x 5
155 x 3
185 x 2
205 x 2
225 x 6 RPE8
235 x 5 RPE9
215 x 5 RPE7.5
215×5 RPE8
215×5 RPE9

SUMO DEADLIFT
135 x 5
225 x 4
275 x 3
315 x 6 RPE9
300 x 6 RPE7
300 x 6 RPE8
Left early due to time constraint (I also miscalculated my load drop 🙁 )

– DJ

Shoe Outlet

Molecular Nutrition TEST FACTOR Log Day 25

DAY 25: SQUAT – SPEED

PRE: None… just some water with a squirt of Mio Energy for a little kick

SQUATS
BAR x 5
135 x 5
185 x 4
235 x 3
285 x 2,2,2,2,2
320 x 1

OLYMPIC STANCE DEEP PAUSE SQUATS
155 x 5,5,5,5,5 (paused in the hole for a 3 count)

LEG PRESS
283 x 8
513 x 15,15,15,15 (whoops… meant to only do 12 reps!)


I was supposed to do some light good mornings and some kettlebell work but I ran out of time and had to get home to cook dinner. I’ll throw both of those onto my 4th day for BB work. Considering I had not taken a preworkout the pumps (particularly after leg press) were absolutely ridiculous. Like couldn’t walk right ridiculous. Which is strange because even on days where I’ve taken a pre+ARA+GMS I didn’t get anywhere near the level of pumps I had today!

Molecular Nutrition TEST FACTOR Log Day 19

DAY 19: SQUAT – REPS

Took 2 TF with breakfast and hit the gym up around 6PM
PRE: 1 scoop Nitramine, 2 scoops NOXYGEN, 4 caps XFA

SQUAT
BAR x 5 (felt my left knee tweak but it was a non-issue)
135 x 5
225 x 4
265 x 3,3,3,3,3

WIDE STANCE GOOD MORNINGS
135×8,8,8

STEP UPS
BW+100 x 15,15,15 ea. leg (I prefer these to lunges)

OLYMPIC STANCE DEEP SQUAT CHALLENGE
135×50 (cannot return to rack until 50 reps have been completed)


So I went into the gym today with all intentions of having an amazing squat day. I’m not sure if its the new preworkout I’m taking (Nitramine) or what but I was just not with it at all today. The initial lift was good… all of the 265lbs squats felt fine (and surprisingly heavy). When I was doing my wide stance GMs I had a trainer come over and tell me my form was wrong and that I was going to hurt my back. I obliged him and performed the reps as he instructed… however this completely took the tensions away from my lower back and placed it all onto my hamstrings. After he walked away I performed my final set the way I had started but by this time my hamstrings were toast and I could literally feel the muscles micro-tearing as I performed each rep. Not sure if that was form, preworkout, dehydration or a combination of things but it did not feel pleasant and I immediately had concerns about the Oly squat challenge ! Step ups went fine (I prefer them over lunges because my tall has gets knee problems if I do too many lunges w/ too much weight). The rule for the Oly challenge is to not return to the rack until 50 reps are completely. I got to 25 before I had to give up. My heartrate was sky high and I was sweating profusely. I finished all 50 reps but not how I was supposed to and as light as 135 is its a mother for 50 reps.

Molecular Nutrition TEST FACTOR Log Day 9

DAY 9: SQUATS – HEAVY

BODYWEIGHT: 243.0lbs
PREWORKOUT: 2 TF (taken with breakfast 1 hr prior), 1 scoop EVOL, 1 scoop ENDURATE, 1 scoop NOXYGEN

SQUATS
BAR x 5
135 x 5
185 x 4
245 x 3
285 x 2
300 x 2
320 x 1
330 x 1

GOOD MORNINGS
BAR x 5
135 x 10,10,10

LEG PRESS
283 x 10
463 x 20,20,20 (same weight as last time but +5reps to each set )

STEP UPS (replaces LUNGES)
BW+90×12 (ea. leg)
BW+100×12 (ea. leg)
BW+110×12 (ea. leg)

BACK RAISES
BWx15,15,15,15

LISS CARDIO
3.2mph pace at 7.5% incline for 30 minutes for 390 cals

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Molecular Nutrition TEST FACTOR Log Day 1

DAY 1: SQUATTERDAY

BODYWEIGHT: 244.7lbs dry weight upon waking up

PREWORKOUT: 2xTest Factor, 4xX-Factor Advanced, 1 scoop STIMAHOLIC, 1 scoop NOXYGEN

SQUATS – SPEED
135x5wu
185x4wu
225x3wu
250×3,3,3

MODIFIED REVERSE BANDS SQUAT
I don’t have bands so instead I go for a heavier single based off my main lift…
285×2
Whoops. Only supposed to get 1 but it felt so good I went for two 

OLYMPIC STANCE DEEP SQUAT
135×5
185×5,5,5,5,5

LEG PRESS
553×15
553×10+463×5
463×15,15,15

REVERSE HYPERS
BWx12,12,12

GOOD MORNINGS
95×10,10,10

CARDIO
20 mins incline treadmill @ 7.5% incline and 3.2mph pace = 190cals


I’ll comment more on this with the intro video but the first thing I noticed about the TF pills is they literally look like someone took some gravel, crushed it up, and stuck it inside the capsules. It is the strangest looking pill I have ever seen… but after looking at the profile I can’t wait to see what it does for me. Since its only DAY 1 I don’t have much to comment on other than that today felt really good in the gym. I took 3 days off prior to lifting today and I came in fresh and motivated. Hitting 285×2 really got me stoked mentally and helped me speed through the rest of my workout.

Returning to 5/3/1

A New Road Ahead…

Recently I finished my first powerlifting competition and after some rest and recovery I decided to return to a maintenance 5/3/1 program. Prior to this I was using a Sheiko Peaking program to tune my body and CNS towards the challenge of lifting the most weight possible in a single repetition. Now that my powerlifting meet is over its time to switch out of Sheiko and into something different… and that is my old 5/3/1 program (with a few tweaks). I will eventually get around to posting my powerlifting results and the reasoning behind using Sheiko for training for it (and perhaps I’ll switch to something else after 5/3/1 such as the Cube or Westside), but for now I hope you will follow me as I try to get back into the habit of repping 5-10+!

3/20/2014

Bodyweight: 237.4lbs
5/3/1
CYCLE: 1
DAY: SQUAT, 3×5

SQUAT
135×5
185×5
215×5
250×5
285×6

STIFF LEGGED DEADLIFT
135×10
145×10
155×10

LEG PRESS
193×10
283×10
373×10
463×10
513×15

CALF RAISES (SMITH MACHINE)
225×10,10,10

ROWING MACHINE
5K in 24:40

AB CIRCUIT

@DJBEANPOLE

PURUS LABS: Condense + DPOL Daily vLog #14

DAY 30: LEGS

5/3/1
CYCLE: 8
DAY: SQUATS, 3×3

SQUATS
120×5 (warmp)
150×5 (warmup)
180×3 (warmup)
210×3
240×3
270×12

STIFF-LEGGED DEADLIFT
170×8
205×8 (sustained an injury here )
225×6

LEG PRESS
485×10
535×8
575×8
625×5

BARBELL LUNGES
95×10,10,10

CHEST-UP HAMSTRING CURL
105×10
125×10,10

LEG EXTENSIONS
210×10
225×10
240×10
255×10

SEATED CALF RAISE
90×20
125×16
135×15
90×20

Final Review up on Monday!

@DJBEANPOLE

PURUS LABS: Condense + DPOL Daily vLog #9

DAY 10: LEGS

5/3/1
CYCLE: 7
DAY: SQUAT
5/3/1
PRE: You should know by now… 

BARBELL BACK SQUAT
115×5 (warmup)
145×5 (warmup)
175×3 (warmup)
215×5
245×3
275x???
205×3 ATG
185×10 ATG

STIFF LEGGED DEADLIFT
205×5
230×5
260×5

LEG PRESS
535×10,10,10
305×20 narrow stance towards bottom of foothold

GLUTE HAM RAISE
BW+45×10,10,10

STANDING CALF RAISE
250×10,10,10

SEATED CALF RAISE
110×10,10,10

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Daily vLog #5

DAY 6: SQUAT/LEGS

5/3/1
CYCLE: 7
DAY: SQUAT
3×3
PRE: 2x Condense 10 min. prior

SQUAT
115×5 (warmup)
145×5 (warmup)
175×3 (warmup)
200×3
230×3
260×10
325×1

185×5,5,5 ATG

STIFF LEGGED DEADLIFT
165×8
190×8
220×6

BARBELL LUNGES
115×8 ea. leg
95×10,10 ea. leg

LEG EXTENSION
160×10
175×10
200×10

STANDING SMITH MACHINE CALF RAISES
225×10,10,10

SEATED CALF RAISES
90×10,10,10

Felt soooooo good to hit that 325! Big things happnin’ with PURUS

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Daily vLog #2

5/3/1
CYCLE: 7
DAY: SQUAT
PRE: 2x Condense 10 min. prior

SQUATS
145×5 (warmup)
175×5 (warmup)
190×5
215×5
245×13
315×1

STIFF LEGGED DEADLIFT
135×10
165×10
190×10

BARBELL LUNGES
100×10 (ea leg)
105×10 (ea leg)
115×6 (ea leg)

LEG PRESS
485×15 DROPSET
390×10 DROPSET
305×5 DROPSET
215×25 NARROW STANCE
485×8,8

@DJBEANPOLE
@PURUSLABS