J0han’s Powerlifting log

[J0han]

Going to start a weekly log for my powerlifting journey. Will be updating every Sunday with weeks worth of training, weight updates, meet updates, etc. Started back in July of this year, have been training the lifts for the past 5-7 years on and off through competitive basketball, and bodybuilding since 2017.

Going to get into details of my training, supplementation, recovery, and nutrition.
I do all of my own programming and nutrition, I’m a large fan of Stan Efferding vertical diet and take his concepts and use them in my own fashion.

Details about me:
Federation: A WPC affiliate
# of times Competing: 1
Weight class: 110/125kg
Current weight: 115kg
Height: 6’3”
Age: 22
Best lifts: Squat: 540
Bench: 410
Deadlift: 601
Current Total: 1551
Goals for the next 2 years: Taking 6-8 National Junior records in the 110/125kg weight classes.

 

[J0han]

Will be doing a mock meet soon (December) to test out some numbers (4 months from next potential meet) hoping to get around a 600lb Squat, 425 Bench, and near a 650 Deadlift.

 

[Perrin Aybara]

Count me in. Looking forward to hearing about your programming.

 

[J0han]

Count me in. Looking forward to hearing about your programming.

I’ll get into detail with it and my training philosophy Sunday night when I have more time to write a small essay about it, it’s pretty simple to follow but lots of things behind it.

 

[J0han]

Alright, how I choose to structure my programming that has worked for me very well so far, is influenced slightly through the conjugate system, basic linear progression, and PPL style. My main focus is working around the Law of Accommodation. Being in the off-season right now, with a meet 5 ½ -6 months away, I’ m not doing any competition style movements, but variations of the Big 3. I choose these variations based off weakness’s I see in 90%+ lifts which are all filmed by myself at the gym.

Going back to the Law of Accommodation, but using it with Linear progression, I rotate out the main exercises every 6-8 weeks depending on plateaus, or time until meet prep starts. Accessory movements change frequently per workout (except for legs), but all have common themes to them (you’ll see what I mean when I do a sample layout), I try to hit everybody part twice a week, do a lot of bodybuilding style movements as accessories as well (who doesn’t wanna look aesthetic and move some big weight) but I make sure that there is a carryover to my main movements obviously.

Rest intervals are usually pretty long for main movements right now as they're a bit heavier, and accessories are very short rest to try and keep my GPP up a bit.

I squat 2x week, Bench 3x and Deadlift once.

Here’s an idea of my week of training, do a 6-day split (that how I like to train):

Day 1:
Box squat 8x3 @80% (5-10lb increase weekly)
Quad dominant movement
GHR
Romanian deadlifts
Calves
GHD back extensions w/barbell on back

Day 2:
Bench press w/slingshot 4x3 (Overload the triceps, 6’7” wingspan at my height, biggest weak point for me)
Incline DB bench
Weighted Dips
Lateral shoulder raise
DB skull crusher
Tricep push down

Day 3:
Banded Deadlifts 6x3
Neutral grip pull up
2x Horizontal Row movements
Face pull
Lat pull through
Little bit of Bicep work

Day 4: Pin press 5x5
Accessories similar as day 2 (More shoulder focus)

Day5:
Basically, same as day 1


Day 6:
Paused bench press + Back day


All any any criticisms are welcome

 

[Perrin Aybara]

I switch out the big three for similar variations in the off season too. I rotate exercises as well. Just less bodybuilding stuff and only train four days a week. I've got a few years on you though lol.

 

[Btcowboy]

Subbed

 

[J0han]

I switch out the big three for similar variations in the off season too. I rotate exercises as well. Just less bodybuilding stuff and only train four days a week. I've got a few years on you though lol.

I’ll probably end up switching to less days a week soon enough and during a meet prep. I’m still finishing up my last year of my undergrad so I have A LOT of time in my hands some days.

 

[J0han]

Might be gunning for a big squat PR today. Going to play it by feel and see how the body moves during warmups. Will update with success/failure and maybe a video if I’m not a lazy ass.

 

[NovaFlex]

Cool man. Subbed. Hope to see more.

 

[J0han]

545 squat moved quick, 585 was a no go. Had some spotters so went for it. 5 pound PR for the day. It’s there, Amrap (465x11) from Thursday probably killed me.

 

[Perrin Aybara]

Yeah, I'd say damn near 600lbs going by 465x11 even though higher reps are kinda wonky for 1RM prediction.

 

[J0han]

Yeah, I'd say damn near 600lbs going by 465x11 even though higher reps are kinda wonky for 1RM prediction.

Yea I’d say it’s there, I had a meet two weeks ago (Nov 2nd) and haven’t deloaded since mid September. Going to do a small (needed) one, finish up my next Bench and Deadlift day. Then Wednesday-Saturday deload, and catch up on some shit. Next week ima give it another go, I’ll have the spotters again to do it.

 

[J0han]

Cool man. Subbed. Hope to see more.

Gonna try and update/post 1-2 times a week of content regarding training and other shit. Rest is gonna be me shooting the shit and replying to comments.

 

[SaneDog]

Thanks for sharing your journey! Good motivation for me.

 

[J0han]

Deload week this week, is going to be as follows.
Monday:
Pin press 3x5
+accessories
Tuesday:
Deadlift 1x1, 3x3
Wednesday:
Little bit of accessories and core
Thursday:
Off
Friday:
Squat 3x5
Bench 3x5
Saturday:
Off

 

[J0han]

What do I cycle for powerlifting, what am I running now, how much and why.
When I pick what I’m going to run I choose steroids that aren’t going to add much mass, as I’m in between the two weight classes I want to compete it.
Anavar, Tbol, Test, Masteron, Tren are my go toos.

My current cycle is pretty moderate in the eyes of some bodybuilders, and is meant to help me hold onto strength and some muscle while I drop some weight.

375mg/week of test
200mg/week of Masteron
60mg/day of Anavar

 

[J0han]

Rotator cuff is tight and fucking around with my squats a lot. Causing a good bit of elbow pain when low bar squatting. Time to get that sorted out.

Started a full on conjugate approach this week. Will update Sunday on the workouts and weight moved.

 

[J0han]

Update:

Hired on a good coach for a good price, First week of training with him has been good, been mixing it up a lot with variations and rep schemes and feels good. Down to a 4 day a week conjugate style program.

Past week of training as looked like:
Nov 26th:
DE Lower
Speed squat 8x2 @30% (3 second eccentric, 3 second pause)
Snatch grip deadlift 4x5
Accessory circuit

Nov 28th:
DE upper
8x3 speed bench w/ 1 red band each side
Accessory circuit

Nov 29th:
ME lower
Box squat (14 inch box, being 6’3”, this was rough lol) build up to a 5rm @9 RPE over 5-7 sets
Deficit deadlifts 3x8
Accessory work

Dec 1:
ME upper
Narrow grip bench press, 2ct pause, build up to 3rm @rpe 9 over 5-7 sets
Accessory work

Yesterday (December 3rd):
De lower
Speed squat 8x2 @35% smooth eccentric, slight pause then explode up.
Snatch grip deadlift 4x10 build up to an RPE of 8
Accessory work