New Year, New Goals

GOALS FOR 2017

1) Return to 242lbs weight class
2) Compete in 2-3x powerlifting meets
3) Powerlifting specific goals

  • Squat – 455lbs
  • Bench – 325lbs
  • Dead – 575lbs

2017 CHALLENGE

Who can lose the most % weight within 90 days (starts 1/3/2017)

  • Not trying to get anorexic but trying to achieve next lowest weight class most efficiently
  • No alcohol
  • No soda
  • No junk food
  • No energy drinks/preworkouts
  • Tracking macros
  • Weigh-ins every Monday night

TTPL GOALS

  • 250 YouTube subscribers
  • 500 IG followers
  • At least 2x/videos a week

 

An Announcement & A Programming Adjustment

If you haven’t heard by now (why aren’t you following me on INSTAGRAM) I will be competing again on Saturday, December 17th in a USPA sanctioned event in Indianapolis! Because of this sudden change of pace my programming has changed (again) to allow me to peak for this meet!

For peak programming I have settled on a Sheiko routine. Originally a 10 week program I shaved the first 2 weeks off to make sure the peaking aligns with the meet. Here is a little glimpse at what I’m in store for.

WEEK 2 – DAY 1

SQUAT
135×5
230×5
270×4
315×3,3
355×2,2,2,2

BENCHPRESS
150×5
180×4
210×3,3
240×3,3,3,3,3,3

MORE SQUATS
210×5
250×4,4
290×3
330×3,3,3,3

GOOD MORNINGS
150×8,8,8,8

It’s gonna be a fun ride…

-DJ

C4W2D3 – Hitting the TOP SETS, Feeling Awful

C4W2D3

COMPETITION SQUAT
115×5
190×5
265×3
300×1
340×2
355×2
370×2
360×2

COMPETITION BENCHPRESS
80×5
135×5
190×3
215×1
245×2
260×2
270×2
265×2

Tonight was one of those nights where although I had plenty of energy once I got into the working sets everything just felt awful. The weights felt heavy, the movements felt slow, and the squats definitely were not deep enough. I had made an adjustment to my foot placement that I think threw me off. I had suddenly lost the rebound reflex from the bottom of the squat and as you can see in the video it looks like I intentionally hit the brakes on the descent to prepare myself for failure with heavy weight. I definitely need to make an adjustment on that and work on getting myself further into the hole. With that being said the weight was definitely moving and I was glad to feel it out, particularly for the benchpress. 260×2 felt heavy as hell and I started second guessing myself as to if I could even put up 270 and much to my surprise it went up – and felt lighter than 260!

450×2 deadlift is on tap for tomorrow night… I’m ready.

– DJ

Journey Through Powerlifting – Catching Up On Progress

So its been awhile since I’ve posted my daily updates and I have decided that for now I’ll probably just update weekly instead. I shifted my training slightly to incorporate a few more accessory exercises for the main lifts as well as the rep range/intensity for the big 3. I’m currently in the end of the 2nd week of this advanced training.

Previous Week Big 3 Lifts:
Squat: 340×3 RPE9 followed by 330×3 RPE8, 330×3 RPE8.5… probably had another but for sake of time I moved on
Bench: 245×3 RPE9 – A sticking point for me and a very annoying one (hence a change with some accessory work)
Deadlift: 375×3 RPE9 followed by only one set of 360×3 but I had much more in the tank but was pressed for time

Today I’m set up for the Big 3 Comp Style lifts and due to progress last time I’ve bumped all working weight by 5lbs.

SQUAT: 345 x 1-3 RPE9
BENCH: 250 x 1-3 RPE9
DEADLIFT: 380 x 1-3 RPE9 (Deadlift is progressing the fastest and I may change the working weight by +10-15lbs)

Current body weight is sitting tight at 242lbs and I’m currently shaving off carbs every week to get my calories down slightly. No drastic measures here. Just going by the mirror/relative strength of the lifts. I’m thinking that I may eventually change my benchpress routine/programming as I think I respond better to higher volume/more accessory work.

Only time will tell! Thanks for visiting.

– DJ

JTP: Catching Up On Week 2

PLBanner

Current Bodyweight: 245lbs

Current Dieting Plan/Eating Protocol: IIFYM (Flexible Dieting)
Macros: 345-475g carbs, 60-120g fat, 250g protein (Calorie total: ~ 3500/day)

Catching Up With Week 2

3/24/15 – S/B/D Day

SQUAT
325 x 5 RPE 9
310 x 5 RPE 9

BENCHPRESS
245 x 3 RPE9
225 x 3 RPE7
225 x 3 RPE8
225×1 – Stopped due to L elbow pain

SUMO DEADLIFT
335 x 6 RPE9 (actually 7-8 but max reps is 6)
325 x 6 RPE8
325 x 6 RPE8.5

3/26/15 – Mobility Day

KROC ROW
100s x 50 in 7 minutes, both arms

HAMMER CURL
32.5s x 48 in 7 minutes, both arms

HIIT, ABS, MOBILITY

3/27/15 – Pause Accessory Day

HIGH BAR PAUSE SQUAT
180 x 6 RPE8
180 x 6 RPE8
180 x 6 RPE8.5
180 x 6 RPE8.5
180 x 6 RPE8.5-9

2 SECOND PAUSE BENCHPRESS
170 x 6 RPE8
170 x 6 RPE8
170 x 6 RPE8
170 x 6 RPE8.5
170 x 6 RPE8.5

3/29/15 – S/B/D Day

SQUAT
330 x 4 RPE9
315 x 4 RPE8.5
315 x 4 RPE8.5
315 x 4 RPE9

BENCHPRESS
245 x 3 RPE9 (sticking point)
225 x 3 RPE7
225 x 3 RPE7
225 x 3 RPE8
225 x 3 RPE8.5
225 x 3 RPE8.5
225 x 3 RPE8.5
225 x 3 RPE9
250 x 5 Slingshot

SUMO DEADLIFT
350 x 6 RPE9 PR
335 x 6 RPE9

3/31/15 – Mobility Day

BODYWEIGHT PULLUPS
BW x 36 reps in 7 minutes (Ties Week 1)

DB BICEP CURL
32.5 x 50+ (didn’t write down 🙁 ) both arms

HIIT, ABS, MOBILITY

Sample Day Of Eating

DayOfEating– DJ

Journey Through Powerlifting: RPE Training Day 2

RTM W1D2

PAUSE SQUAT
45 x 5
95 x 5
135 x 4
155 x 3
175 x 6 RPE8
185 x 6 RPE8
195 x 6 RPE9
(Messed this programming up… weight should have stayed 175)

PAUSE BENCH
45 x 5
95 x 5
135 x 4
155 x 3
165 x 6 RPE8
175 x 6 RPE8
185 x 6 RPE8
195 x 6 RPE8.5
(Same as above, oops!)

KROC ROW
100 x 12,10,8,8,7
45 reps in 7 minutes

HAMMER CURL
30×12,10,10,8,8,7
55 reps in 7 minutes

DECLINE WEIGHT SITUPS
BW+10lbs x 12,10,10,8,8,7
55 reps in 7 minutes

HIIT CARDIO
7 sprints for 20 seconds on exercise bike

– DJ

Molecular Nutrition TEST FACTOR Log Day 10

DAY 10: BENCHPRESS – REPS

PREWORKOUT: 2 caps TF w/ breakfast… 1.5 scoops EVOL, 1 scoop Endurate, 1 scoop NOXYGEN, 4 caps XFA

INCLINE BARBELL BENCHPRESS
BAR x 5
135 x 5
160 x 4
185 x 3,3,3,3,3

INCLINE DB PRESS
55s x 20,20

CLOSE GRIP BENCHPRESS
155 x 12,12,12

CABLE FLY
25 x 15,15,15 (weight ea. arm)

TRICEP PUSHDOWN
Rope Separation 35 x 50
Straight Bar 57.5 x 50

STATIONARY BIKE HIIT CARDIO
20 minutes for 7 sprint cycles and around 150cals burned


Felt amazing today. I can usually throw more weight on for close grip benchpress but after doing all that work in front of it 155 became a challenge. The pumps were much more noticeable today prior to any other workout since I started TF, especially during cable flys (contracting hard throughout the motion. 25 is light but I lifted in a way to make it difficult) and tricep pushdowns. Endurance was solid and the HIIT cardio seemed relatively easy. A solid end to the weekend workouts.