Changing Goals For The Remainder of 2017

TIME TO CHANGE THINGS UP

Reflecting back on my first post of 2017 I had laid out some very specific yet realistic goals for what I thought could be attainable during the course of the year. At the time they really didn’t seem like they’d be that far out of reach. For a quick recap this is what I set out to achieve:

  1. Return to the 242lbs weight class
  2. Compete in a handful of meets
  3. Increased PRs related to the Big 3 of powerlifting
  4. A weightloss challenge posed between my training partner and myself
  5. Goals specific to my “brand,” including website, social media & YouTube content

Out of all of those goals which ones have I achieved? None. Which ones are still able to be checked off? Well… in all honesty, probably just #1.

I was on a pretty big high following my last competition which was in mid-December of 2016. I had bulked up to the 275lbs class, weighing in at 272lbs the night before and at one point on my way to bulking up I had surpassed the 280lbs mark. With the weight gain came gains to the weights, including a lifetime squat PR of 440lbs, a competition PR benchpress of 302lbs and a lifetime +50lbs PR for the deadlift with 551lbs. Shortly after that competition I went on to achieve something that had been plaguing me for years: the 3 plate benchpress. Everything was great. I sat down and wrote out my list for 2017 as you saw above.

SO WHAT HAPPENED?

 

The 2017 challenge was off to a great start and was something I thought I absolutely needed. While I was pleased with my performance in the 275lbs division I wasn’t comfortable with how I looked. Granted that doesn’t matter when it comes to powerlifting but I figured if i could cut down and maintain or gain strength then why not go for it? For the first few weeks or so I was all-in, counting macros, increasing cardio (barely) and just making sure I was all around healthier. I was sticking with my PTW program.

And then the wall hit that always happens whenever you start cutting: the loss of strength.

First it was the benchpress. Then the squat. And finally… the deadlift started to plateau.

So I decided to scrap PTW and move into another program. This time it was a well known program developed by some elite level powerlifters: The Strength Athlete 9-Week Intermediate Program. PTW was starting to feel monotonous and I wasn’t happy that the weight was going up so I decided to switch it up. Things were going great and I was slowly starting to ramp up towards a peak week in the final 9th week. Then the injuries started and it has been a domino effect ever since.

INJURY AFTER INJURY…

 

First came the back tweak. I was at work and was sitting in a chair when I leaned over and tried to pick up a piece of equipment that was attached to a polestand that was about as thick as a barbell and couldn’t have weighed more than 20lbs. This immediately threw the upper left side of my back into a huge spasm that nearly knocked the wind out of me and continued to tweak through the afternoon.  The pain was so bad that I ended up receiving some prescribed muscle relaxers just to take the edge off. I forced myself to take a week off. Once things felt better and I could move around 100% without use of the muscle relaxers/pain killers I jumped right back to where I left off with a PTW reboot.

Thinking I could handle 365×6 for 2″ deficit deadlift I ended up aggravating an old back injury near the lower right hip close to the SI joint. That region has always felt like a “knuckle that needs to be popped” but this time it felt much worse. This is when I started using the hex bar for deadlifts. Then for whatever reason I pulled a ligament/tendon in the right groin that has made squatting a headache and still bugs me from time to time.

REGROUPING, NEW GOAL

 

Because of all these injuries this has pretty much scrapped most of my 2017 goals. I can’t compete due to these injuries. I can’t  go for new PRs due to these injuries. The weightloss challenge kind of fell to the wayside (I ended up getting back to maintenance of around 255lbs or so which was fine). And the increase to subscribers/followers for social media? Well if I’m not putting up big lifts how much of a draw am I really? So where does that put me?

  1. Return to the 242lbs weight class
  2. Compete in a handful of meets
  3. Increased PRs related to the Big 3 of powerlifting
  4. A weightloss challenge posed between my training partner and myself
  5. Goals specific to my “brand,” including website, social media & YouTube content

This has left me with one goal which I am still hopeful to achieve: get down to my target 242lbs bodyweight goal. I am still going to maintain the PTW program which has been going well as of late. I’ve always felt like my body type was one that was always stuck between getting more lean/jacked or getting more huge/fat and something that I yo-yo between constantly and usually doing the opposite of what should be happening (I seem to lean out through the winter and bulk during the summer). In order to help achieve my weightloss goal by the end of the year I had to reach out and get some help and its something I think I’m going to include everyone on as a new journey I’m taking myself through. This will be the main core of a new featured blog and I’m hoping that… if you’ve been reading this far… you’ll be willing to come with me and watch the transformation for yourself.

The (hopeful) secret to this success? Flexible dieting. And I’ll be doing it with the help of Avatar Nutrition.

Stay tuned because the first post in the Avatar Nutrition series will be coming soon…

-DJ

TSA Training Log: Week 7

TSA WEEK 7

DAY 1

SQUAT
135×5
225×5
275×3
325×2
350×1
370×2,2,2,2

BENCHPRESS
135×5
185×3
225×1
230×6,6,6,6

DAY 2

DEADLIFT
135×5
225×5
315×3
365×2
405×1
455×1,1,1,1

BENCHPRESS
135×5
185×3
225×2
240×1
255×4,4,4,4

PENDLAY ROW
255×5,5,5,5

DAY 3

SQUAT
135×5
185×5
225×3
275×1
325×1
350×4,4,4

BARBELL OVERHEAD PRESS
140×4 (wanted 6)
125×6,8

DAY 4

BENCHPRESS
135×5
185×3
225×2
250×1
270×2,2,2,2

1″ ABOVE KNEE PAUSED DEADLIFT
410×2,2,2

PENDLAY ROW
265×4,4,4,4

Training Log: TSA Week 5

TSA WEEK 5

DAY 1

SQUAT
135×5
225×3
275×2
315×1
340×5,5,5,5,5

BENCHPRESS
135×5
185×3
225×1
235×7,7,7,7

DAY 2

DEADLIFT
135×5
225×5
315×3
365×2
405×1
430×4,4,4,4

BENCHPRESS
135×5
185×3
225×2
235×1
245×5,5,5,5,5

DAY 3

SQUAT
135×5
185×5
225×3
275×1
325×7,7,7,7

BARBELL OVERHEAD PRESS
125×8,8 @ RPE8.5

CHEST SUPPORTED DB ROW
75x3x10 @ RPE8.5

CLOSE GRIP BENCHPRESS
205×6, 210×6,6

DAY 4

BENCHPRESS
135×5
185×3
225×2
240×1
250×4,4,4,4

1″ ABOVE KNEE PAUSED DEADLIFT
390x3x3

PENDLAY ROW
225/235/240×5

CLOSE GRIP BENCHPRESS
225/235/240×3

Moving Forward: TSA Training Log Week 4

TSA WEEK 4

DAY 1

SQUAT
135×5
185×4
235×3
295×1
330×5,5,5,5,5

BENCHPRESS
135×5
175×3
205×1
230×7,7,7,7

CHEST SUPPORTED DB ROW
75x4x6 @ RPE8.5

CLOSE GRIP BENCHPRESS
205x4x6 @ RPE8

DAY 2

DEADLIFT
135×5
225×4
315×3
375×1
425×4,4,4,4

BENCHPRESS
135×5
185×4
205×3
225×1
240×5,5,5,5,5

PENDLAY ROW
235x4x6 @ RPE9

DAY 3

SQUAT
135×5
185×5
225×3
275×1
315×7,7,7,7

BARBELL OVERHEAD PRESS
120×8,8,8 @ RPE8.5

CHEST SUPPORTED DB ROW
75x4x10 @ RPE8.5

KETTLEBELL SWINGS
25lbs for 5×20

DAY 4

BENCHPRESS
135×5
185×4
205×3
225×1
240×4,4,4,4

1″ ABOVE KNEE PAUSED DEADLIFT
380x3x3

PENDLAY ROW
235x5x5

CLOSE GRIP BENCHPRESS
225/230/235×3

Training Log: TSA Intermediate Program Week 3

TSA WEEK 3

DAY 1

SQUAT
135×5
185×4
235×3
295×1
325×5,5,5,5,5

BENCHPRESS
135×5
175×3
205×1
225×7,7,7,7

CHEST SUPPORTED DB ROW
85x4x6 @ RPE8.5 (overshot, will lessen next time)

CLOSE GRIP BENCHPRESS
195x4x6 @ RPE8

DAY 2

DEADLIFT
135×5
225×4
315×3
375×1
415×4,4,4,4

BENCHPRESS
135×5
185×4
205×3
225×1
235×5,5,5,5,5

PENDLAY ROW
230x4x6 @ RPE9

DAY 3

SQUAT
135×5
185×5
225×3
275×1
305×7,7,7,7

BARBELL OVERHEAD PRESS
120×8,8,8 @ RPE8.5

CHEST SUPPORTED DB ROW
70x4x10 @ RPE8.5

SUMO DEADLIFT (GLUTES)
300x3x6 @ RPE8

DAY 4

BENCHPRESS
135×5
185×4
205×3
225×1
245×4,4,4,4

1″ ABOVE KNEE PAUSED DEADLIFT
370x3x3

PENDLAY ROW
235x5x5

CLOSE GRIP BENCHPRESS
235x3x3

Coming Back From Hiatus

So you may or may not have noticed that I disappeared for a bit on most social media outlets, especially YouTube. This video tells you why. I plan on updated this website more frequently to keep track of my workouts to help keep myself honest in remembering what had been done previously and to also give you insight as to how my programming works!

-DJ

Challenge 2017: Catching Up On Weeks 3-5

Sometimes life gets in the way: work gets too busy, sleep gets disrupted or a car decides to cut off three lanes of traffic and run right into you. It’s life. And it happens. I’m finally back with an updated video about the progress both I and my training partner have made. I hopefully plan to start updating work logs here which should help me keep track of progress on the lifts from week to week, keep me in check with my updates and give some insight into how my programming is working! Plenty more to come!

-DJ