New Beginnings: Power Lifting

[TheMilkMan]

July 28th

Decided that I need to work on a little bit of GPP (General Physical Preparedness) work because I am just too easily gassed. Started off REALLY slow:

25 yard sprints x 10

That was it. Did them in my back yard and surprisingly enough I was sweating and my heart was pumping.

 

[TheMilkMan]

Yesterday's Meals

This was a pretty typical day for me as far as eating. I just want to forewarn anyone who reads this that this works FOR ME. I am into powerlifting and my body likes to sit around 16% body fat naturally which is probably right about where I am now.

Meal 1:
2 scoops Muscle Milk Orange Creme
6oz OJ and 6oz skim milk
1/2 pot of coffee

Meal 2:
4 whole eggs w/ 1.5oz feta cheese
2 Whole wheat English muffins w/ ~1TBSP Olivio
a little less then a pint of fresh strawberries
Crystal Light

Meal 3:
6oz chicken breast (cooked weight) butterflied for sandwich
2 slices 15 grain bread
2TBSP Ranch Dressing mixed in with hot sauce
handful of Corn Tortilla chips
Diet Pepsi

Meal 4:
2 scoops Muscle Milk Vanilla
8oz skim milk

Meal 5:
2 5oz (uncooked weight) 85/15 ground beef patties
2 whole wheat hamburger buns
1/2 plate of oven cooked french fries (not nearly as bad as you'd think for you)
large green salad w/Olive Oil and Vinegar
Crystal Light

"Meal 6":
24oz skim milk
5 fresh out of the oven Toll-house cookies

So as you can see my diet in nothing special. A couple side notes:
- 85/15 ground beef was on sale for like $1.49/lb so I bought it. I normally shoot for 90/10 or better.
-Cookies weren't out of the ordinary but are not common place. I probably have a real dessert 3x a week.
-I love Crystal Light.

 

[TheMilkMan]

July 29th

Last de-load session before a mini-vacation which includes three days off. Plan on getting back at it hard.

Rack Pulls (just below knee cap) 315/3, 365/3, 405/3
Lat Pull Downs 180/10, 200/10, 200/7 drop 120/7
Barbell Shrugs 225/15 x 2
Hammer Curls 45's/12, 55's/10, 65's/8

Felt decent.

 

[leanbody]

Nice work bro. good to see you are starting a new routine - that together with being out of the big box will refocus your energy in a positive way. Good idea about the GPP too - that will serve you well in the long run. Ever tried some of the cross fit shit? very effective workouts. Boxing is an excellent cardio too if you have a bag at the gym - just make sure you get good wraps & gloves so you don't screw up your wrists. Had to laugh at the Toll house cookies - that's an addiction of mine too - only I'm like a junkie can't have just one... hahahahaha - keep it yup bro!

 

[1badmofo]

When I was your size I felt strong as an ox, but I got winded just walking up stairs, could never get the cardio where I wanted it to be. Good luck with it. Of course my body just wouldn't hold up to powerlifting so I will miss out on all that good stuff, and just read your log with envy. Enjoy your youth.

 

[TheMilkMan]

July 30th to August 3rd

Some much needed rest from the weight room and a lot of fun. Went away for a long weekend, played some golf, went to a wedding, partied like a rock star and paid for it big time. Needless to say I wanted to train on Monday but I could still tell I needed some more rest.

Played golf again today and had a few other things that took precedence over training.

Will be getting back at it hardcore tomorrow for a Bench Press training session.

 

[TheMilkMan]

Nice work bro. good to see you are starting a new routine - that together with being out of the big box will refocus your energy in a positive way. Good idea about the GPP too - that will serve you well in the long run. Ever tried some of the cross fit shit? very effective workouts. Boxing is an excellent cardio too if you have a bag at the gym - just make sure you get good wraps & gloves so you don't screw up your wrists. Had to laugh at the Toll house cookies - that's an addiction of mine too - only I'm like a junkie can't have just one... hahahahaha - keep it yup bro!

I definitely needed the change of pace and a little more ME time. You don't realize it until you don't have any. I am thinking about adding some strongman type stuff into my routine to work on my wind a bit.

I have a sweet tooth for sure. Desserts have always kept me from being the condition I would like to be.

When I was your size I felt strong as an ox, but I got winded just walking up stairs, could never get the cardio where I wanted it to be. Good luck with it. Of course my body just wouldn't hold up to powerlifting so I will miss out on all that good stuff, and just read your log with envy. Enjoy your youth.

I feel beat up frequently that's why I de-load often and take days off as needed. I don't make money doing this so I just enjoy it when I can. I can feel the shortness of breathe come on more then I would like to admit so GPP and cardio work are going to have to be added.

 

[TheMilkMan]

August 4th

Bench Press 225/3 x 2, 275/3, 315/3, 335/3 w/ 3 boards
DB Floor Extensions 30's/12, 35's/10, 40's/8
Tricep Pushdowns 60/10, 50/12, 40/15
Leaning One Arm DB Raise 30's/12 x 2
Barbell Front Raise 40/15, 50/15

Could have probably hit 315 x 4/5 reps but I wanted to leaver a couple in the tank. Board Presses were tough because I did a touch and go, rather then using any momentum at all.

 

[TheMilkMan]

August 5th

263lbs this morning...

Made some strongman stuff today... Pretty excited for the improvements I know they will bring.

 

[TheMilkMan]

August 6th

Deadlifts 405/1, 455/1, 495/1, 535/1 (missed)
Pull Ups bw/6-8 x 5 (various grips)
GHR bw/6 x 3
Roman Chair Leg Raises bw/15 x 3

Felt OK. The weight felt heavy the whole time and I probably should have went with a more conservative top end lift.

 

[1badmofo]

I'd bet a dollar you don't make it to 2011 natural.

 

[TheMilkMan]

I'd bet a dollar you don't make it to 2011 natural.

Hahaha... It's tough to think that I'll be waiting another 4+ months until I can get back on but I'm going to do my best to have it happen. Honestly, my body needs the recovery time as my last cycle was pretty long and moderately heavy. We'll see how I feel come November though lol.

 

[TheMilkMan]

August 9th

Squats 275/3, 315/2, 365/3
Kettlebell Swings 24kg/12, 28kg/12 x 2
Lying Leg Curls 51lb(weird weight stack)/15 x 3
Standing Calf Raises 200/25, 200/20 x 2

Felt really good with that much weight on my back. Very happy with my Squat progress recently.

 

[JamieOleBoy]

You've got some badass numbers in here bro....maybe one day I can hit some of these haha

 

[TheMilkMan]

You've got some badass numbers in here bro....maybe one day I can hit some of these haha

I appreciate it man. With a couple potential meets coming up soon, I hope to hit 1300 in my first meet with 425/350/525.

My best raw number thus far have been 475/375/550 but those were all at different times on different cycles. I have never had this combination of strength natural.

 

[TheMilkMan]

August 10th

Trying to detox myself from caffeine. It's been a tough day with zero caffeinated beverages, etc... I drink the equivalent of 8 cups of coffee a day right now and it needs to stop ASAP.

 

[leanbody]

Trying to detox myself from caffeine. It's been a tough day with zero caffeinated beverages, etc... I drink the equivalent of 8 cups of coffee a day right now and it needs to stop ASAP.

You're fukkin nuts, dude! Caffeine is a gift from God. Just cut down - trust me you wont like being off and it won't benefit you much. I did it twice and the last time I decided it was BS - i just need to consume it in moderation and not after 2 or 3 pm.


so there! put that in your pipe and smoke it!

 

[TheMilkMan]

You're fukkin nuts, dude! Caffeine is a gift from God. Just cut down - trust me you wont like being off and it won't benefit you much. I did it twice and the last time I decided it was BS - i just need to consume it in moderation and not after 2 or 3 pm.


so there! put that in your pipe and smoke it!

I will heed to your advice as I'm sure you know better then me... I wanted to give it a try and the first day was miserable. Today I consumed a lot less then normal and it's been tough but I think it will be a good idea for the nearing future.

 

[TheMilkMan]

August 11th

Bench Press 250/2, 275/2, 300/4
CGBP 225/10, 225/8
Log Press Log+25's/8, 6, 5
Tate Presses 30's/15, 35's/12, 40's/10

Very very disappointed in training today. I can't contribute it to anything other then not being prepared mentally. I should have and would have liked to rep 300 for 5-6 reps.

Log Press was an add on today to do something different. I was frustrated by the training session, so I wanted to try something different. It was pretty cool. Not sure how much the Log weighs but something tells me between 75-90lbs...

 

[TheMilkMan]

August 13th

Deadlifts 315/3, 365/3, 405/4, 435/2*
Sumo Stance Good Mornings 135/10 x 3
Lying Leg Curls 51/15, 59/12, 67/8
Ab Work

Weight felt pretty light today. I was looking to work up to a triple at 475-495. Pulled the second rep up during the 435 set and felt a slight pull in my left (underhand) bicep. Feels like I strained it pretty good. I'm pissed.