Scott675 Training Log

[scott675]

Hello,

I am new to these forums and will be recording my powerlifting training and progress. I have not taken part in a powerlifting competition in the past. During my training I will utilize Brandon Lilly's Cube method with any modifications I see fit. This method was chosen as it is very different from my current style of training.

Current body weight:

172 lbs

Lifting style:

Squat- narrow stance

Bench press- moderate grip

Deadlift- sumo flat back, high hips or conventional flat back, high hips

Gym PRs:

455 squat

315 bench press

585 deadlift  

Goals:

My primary goal is to deadlift 675 lbs at 181 lbs in competition.

Secondary goals include gaining body weight and increasing mobility.

Any questions or advice you may have regarding my training is welcome.

Scott

[Ryan]

Good luck Scott. Good to have you on board here.

Do you happen to have video of any of your recent training sessions?

This would help us to advise you re: form tweaks, etc.

Thanks and again welcome here!
Ryan

[scott675]

Thanks Ryan. I do not have any recent videos but I'll likely post some in the near future. I've recently been struggling through a lot of injuries so my lifts aren't currently where I want them to be.

[scott675]

Day 1 of the Cube:

Beltless

Plan:                                 Actual:

DL (used straps)

3x2 at 80% - 475                475x3x1 - strained my chest on the third rep and decided to back down in weight and avoid block pulls

3x2 at 70% - 415                445x3x2

4" Block Pulls                      0

3x2 at 85% - 495                    

3x2 at 75% - 445

Olympic Squat

8x3 at 55% - 245                8x3 at 55%

8x3 at 50% - 225                8x3 at 50%

Good morning

10x4                                  10x4

Back extensions

50                                      50

Body weight: 177lbs

Percentages based off 1rm of 585 DL for both DL and block pulls.

Day 1 didn't go as planned for a variety of reasons. I had a heavy deadlift day two days prior and had also done a lot of hip work. I was too anxious to start the program as soon as possible. I wasn't even close to being recovered, the strength was not there and a lot of soreness remained even during warm up sets. I was too ambitious using the percentages off my PRs. I plan on doing this training period beltless aside from any PR attempts and should adjust my percentages to estimated 1RM of my beltless lifts. I am also recovering from shoulder and hand issues which limited my ability to deadlift heavy, squat properly or bench press at all. I feel like I'm currently near my 585 deadlift, but I will be adjusting my percentages for squats and bench press for the time being.

[scott675]

Floor press - was supposed to work to a heavy single but was forced to use dumbbells with no spotter 75x8x1 90x8x2

Bench - 185x15x1 155x15x1

Lat pull down - 125x15x1 135x15x2

Shrugs - 90x12x1 130x12x2

Tri extensions 30x50 25x25 20x25 (no break between sets) - had to do this as a substitue for bands triceps pushdowns

Shoulder press 90x15x1 130x15x2

Body weight 181lbs

[scott675]

June 3rds workout

Squat speed day- all work done beltless

Squat 285x3x3

         295x3x3

         275x2x1

Olympic squat 225x5x5

DB swings 50x15x3

Leg press 180x15x4

Reverse hyper 12x3

body weight 178 lbs

Good strength today, however there was some form break down during the squats. Knees would cave in slightly and had ankle pain on top of my left ankle. Both are issues I've never had before and I'm wondering if its because I've been tweaking my form in to many ways all at once even though they are all small changes. Also my elbows where uneven during 1 set. I plan on taking a video of a training session soon.      

              

[scott675]

Deadlift speed day

conventional DL 380x1x10

block pulls with snatch grip (used 2x45lb plates on each side to try and get approx. 4")275x20x1

Olympic squat 135x8x3

barbell shrugs 135x12x3

lat pull down 135x14x4

body weight 178lbs

I went into this workout with a still sore lower back and hips. My strength was really good for the deadlifts and maintained the same speed throughout. While performing the snatch grip (for the first time) I had difficulty keeping my back tight and had to reset after every couple reps. Due to my hip soreness I kept the squats light for today.