The Road To Victory

[Exodus]

I finnished a bodybuilding contest back on March 23.

since that time i put together a workout of the following:

3 exercised a body part - 4 days a week

5 sets of 10 each exercise for 4 weeks
4 sets of 8 for 4 weeks
3 sets of 6 for 4 weeks
2 sets of 4 for 4 weeks
5 sets of 2 on the first excercise and 2 sets of 2 on the other 2 exercises.

well after 20 weeks i had made some good progress.

i was up to benching 290, squatting 350 btf, and 400 deadlift on a platform.

now i have kicked in a 12 week powerlifting program

3 workouts a week.

1st- heavy bench, light squat
2nd- heavy deadlift
3rd- heavy squat, light bench
4th- light deadlift
repeat

the one thing i should clarify about my lifts:
1 - drug free
2 - no bench shirt or squat suit
3 - i pause for 2 seconds on the bottom of the bench,squat,and deadlift.
4 - i am only 20 years old with 3 years of training

with that being said here is the goal for December:

I am "supposed" to be benching 350, squatting 450, and deadlifting 500 all, with a 2 second pause.

since im starting this journal in the middle of week 2 i will go back and put in the days

 

[Exodus]

Tuesday September the 4th.

Bench
5 sets of 3(250)....wasnt easy and slowed down at the end
1 set of 3 negatives (355)

floor presses with 225
close grip with 205
reverse grip with 205
some incline and dip work
(INTERESTING DISCOVERY...........BY THE TIME I AM DONE WITH BENCH......... I CANT DO ANY TRICEP WORK---NOR DO I HAVE TO..........THEY ARE SCREAMING)

squat
5 sets of 2 (295)

i felt good......... im really starting to like this powerlifting........ it however comes with a different pain than bodybuilding.... i would describe it as a deep muscle pain............different but i like it

 

[Exodus]

Thursday September the 6th

sumo deadlift
5 sets of 3 (330)

some shrugs and hypers

that was pretty much it........... but my legs had not yet gotten over the squatting....... even though it was light...... they are still feeling it............ i only fear the next workout which will be heavy squats.........IT ONLY 2 DAYS AWAY!!!!!

 

[Exodus]

Saturday September the 8th

squats
5 sets of 3 (315)

box squats......2 sets of 3 (275-295)
leg press........2 sets of 3 (700)

bench
5 sets of 2 with min bands double looped(205)

yep my legs fell like they have gained 20lbs each in them.

i never new there could be this much pain.......no wonder powerlifters are incredibly strong

ah.....the weekend........time to relax

untill next week that is

 

[Exodus]

week 2
Monday September the 10th

deadlift (conventional)
i was supposed to do 5 sets of 5 (315)
here is what happened instead:

1st -( 335)
2nd - (355) only got 4 reps though
3rd - (335)
4th - (315)
5th- (315)

calves.........800lbs for 2 sets of 6.......(ME AND MY BUDDY BROKE THE MACH........HAHA......... TOO MUCH WEIGHT.!!!!!!)

 

[Exodus]

Wednesday September the 12

the day after the new day of infamy

i felt like crap and couldnt concentrate on my workout....plus it was at 6 am in the morning.........but the workout SUCKED!!!!

bench
5 sets of 4 (255)
heres what happend

1st - only got 2 (255)
2nd - only got 2 (255)
3rd - (dropped to 250) got 2
4th - 250 again for 2
5th - 245 for 2

wth

and the rest of my bench workout went to pot

oh well....... i guess you cant always be on top

squat
5 sets of 2 (300)

wait till next week......... im gonna make the weight pay for what it did

 

[Exodus]

friday september the 14th

i am offically not a man anymore

i shot both my testicals across the room. oh well..... easy come easy go

i sumo deadlifted 340 for 5 sets of 5

then shrugged 350 for 2 sets of 30

and did donkey calf raise with 700lbs

2 sets of 6

short but intense...... the weekend is here and im threw working out...... four days untill the pain begins again.

 

[Exodus]

tuesday september the 18th

heavy squat.............
5 sets of 4 with 325

2 sets of 4 box squats with 295

1 set of 4 leg curling the stack plus some extra weight via my partner

short but it hurt

i couldnt get the squat on my own..... well actually i need help with set number 3 and 5 on the last ones but i got all the rest just with not good form.

does this ever happen to you guys?....... do you keep training heavy and your lifts keep going down!?!!?!?!?!?

 

[Exodus]

thursday september the 20th

light deadlift.

5 sets of 5 conventional deadlift with 320.

i was feeling weak and on set number 2 i felt something funny in my spine.

so i did one more set and called it a day....(just to be safe)

with my old lumbar injury i have to respect pain in that region.

finnally got to do some back work and bicep work........... i havent been able to do jack for 4 weeks....... thanks to my inflamed tendon.

nothing major but it made me feel good to work it out again.

 

[Exodus]

saturday september the 22nd

yeah today was the suck of all bench days.

5 sets of 5 with 255lbs on bench

this is what i did instead
1st set pause with 255 (missed the last 2 reps)
2nd set no pause with 245 (missed the last rep)
3rd set pause with 235 (missed last one)
4th set no pause with 235 (missed last 2)
5th set pause with 225 (missed last 2)

oh well..... my chest has never been aching quite like this before

i then did 2 set of decline bench press
2 sets of floor presses
2 sets of incline bench press
2 sets of close grip press
2 sets of dumbell tricep extensions
2 sets of tricep press downs

and squat 295 for 5 sets of 2

besides my bench the rest of my work out was awsome

bump for all you guys experience and advise on my workout...... remember...... im powerlifting...... no bodybuilding right now

i want power