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Journals / Re: Anthony's Powerlifting Journal
« Last post by Dave on March 14, 2018, 08:56:08 PM »
Welcome to the IS journals.
Journals / Re: Anthony's Powerlifting Journal
« Last post by ShawnJ on March 14, 2018, 08:46:47 PM »
Welcome to IS Anthony! See u found us over here quickly. (Iím raynerd from real name Shawn.
Great way to enter the the forum, Candito week 2....the week from hell!!
Ran this to peak for my first meet last year, I, like you modified the bench, added slingshot work and inclines instead of any OHP. I didnít do very good with bench the times before I ran this. Although nothing other than getting fatter seems to work for my poverty bench lol. Squats and deads however, did make some great gainz

One guy Ron (BLKOOT) in here is running Calgary Barbell right now, another Rich (Reduni) is running TSA so be good to check out their logs.

Looking forward to following along buddy!
Welcome / Re: What's up IS
« Last post by Bando on March 14, 2018, 08:26:43 PM »
Judging from your 1st journal entry (including a video that you actually lift) I think you'll fit right in.
Welcome / Re: What's up IS
« Last post by Anthony21 on March 14, 2018, 08:16:46 PM »
Welcome Aboard  8)

Thanks a lot man.
Welcome / Re: What's up IS
« Last post by Bando on March 14, 2018, 08:01:42 PM »
Welcome Aboard  8)
Journals / Anthony's Powerlifting Journal
« Last post by Anthony21 on March 14, 2018, 07:55:36 PM »
What's up everyone. To those that take the time to read my training and take part in this journey I definitely appreciate it.

I won't make the intro that long. I've done some meets in the past but it's been a while. I got complacent with my training and goals. Towards the later part of last year and into this year I finally started getting consistent with my training and redefining my goals.

What are those? Well to get stronger and do some more meets. My focus is definitely on powerlifting and that's what my training will be geared towards.

I'm currently running Candito's 6 week strength program for my squat and deadlift. For my bench I have a buddy who provided me with a 6 week program to run along side of that. I joined a local powerlifting gym which has definitely been the best decision thus far I've made for my training.

I'm unsure on what my maxes are as I haven't tested them in the longest time. I may do that after this run the programs I'm on just to see where I'm at.

After these two programs end I may start transitioning more towards an RPE based program or one that has a percentage based schematic built in along with RPE. Some programs I'm looking into for the future are the Calgary Barbell 12 week program, TSA 9 week program or to pay to get programming from Garret Blevins. I'll definitely let you guys know when that time comes.

In the mean time let's have some fun, learn, grow and get stronger together.

Mar 14, 2018 C3 W2 D3
270x9 Top set @9
260x3 @7
260x3 @7
260x3 @7.5
260x3 @7
260x3 @7.5
260x3 @7.5
260x3 @7.5
260x3 @7.5

Romanian deadlift
245x8 @8
245x8 @8
245x8 @8.5

Belt squat

Chest supported T bar row

Side plank
0x0 30 seconds
0x0 30 seconds
0x0 30 seconds

Summary: Things went pretty good today. I decided to squat with the Texas Squat Bar which is 55lbs. I like this bar a lot for the simple fact that the 45s don't clip the weight stands when I'm walking out. On a normal Ohio Power Bar when I go to unload the 45s always clip the stands. It doesn't do much at low weight but as it increases this can cause an issue.

My squat felt good. I decided to start incorporating an RPE rating so I can start getting better at gauging my sets via RPE. I'm pissed cause my pos iPhone 6s plus ran out of memory to record my sets (which is why I'm thinking of switching to an Android). I had to just play it off feel after my top set of 270.

The program called for a top set of 10 reps max. I thought I had counted 10 reps but watching the play back it was only 9. Good thing is I feel that top set was an RPE 9 so I had at least one more rep in me.

Back off sets felt good and strong.

Tomorrow is my second bench day.
Welcome / What's up IS
« Last post by Anthony21 on March 14, 2018, 07:50:32 PM »
What's up Iron Sanctuary. I'm Anthony in case the username didn't give that away.

I was brought here from another member on a forum I've been posting at since I 2007. I figured I'd join this site and log my training as well.

I definitely look forward to the interaction and community.
Journals / Re: MD State Prep
« Last post by BLK00TJ on March 14, 2018, 07:24:20 PM »
Shortened session since today was my wife's birthday and we went out for dinner.  I over-ate but stayed away from booze.

Conventional Deadlift
   345 x 3 @6? 
   345 x 3
   345 x 3
   345 x 3
   345 x 3 @7
   295 x 4
   295 x 4
Pin Press at chest level
   205 x 5 @6
   215 x 5 @7
   215 x 5 @7.5
   225 x 5 @8.5
Lowbar Squats
Wide-grip BOR
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on March 14, 2018, 06:48:03 PM »
RTS GI/w4d1
Waking Weight after night shift: 193

Banded hip work
Hip flexor stretch
Hip circle
Lat pulldowns
Baby makers

Squats: x4@9
Bar x 5 paused
135 x 5
225 x 3
315 x 1

Add wraps:
360 x 4 @6
375 x 4 @7 vid
390 x 4 @8 vid PR
365 x 4 @8

Comp. bench: x4@9
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 2

245 x 4 @8
255 x 3 @10
240 x 3 @8

2ct paused bench: x3@9
225 x 3 @6
230 x 3 @7
240 x 3 @8.5
235 x 3 @8
235 x 3 @8.5


Notes: good workout for squats, 390x4 @8 is a pretty good PR for me. The hip was feeling ok after a good warmup so was happy with that, bit achy now but rubbed some dirt in it and all is good. Squats took forever and the banana and monster I had for breakfast was did not last long. Bench was terrible, gassed on 255 and had 265 scheduled today
2ct bench went fine as I accepted I was weak as a kitten today
Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on March 14, 2018, 02:59:08 PM »
1/2 hour cardio, 8 sets abs

Elbow feeling 7.3% better.

So 92.7% below par........

at this rate I may not be benching at SS :'(

Squat tune up part 3

Box squats

95, 136, 185 x 5

225 x 1


225, 275, 315, 325 x 1 all with good depth and form  :)
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