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PIA's Powerlifting Journey


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#1 P.I.A

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Posted 06 August 2013 - 10:44 PM

For my first real thread, I thought I would provide a detailed look into my goal to compete in a powerlifting competition. I haven't decided what meet I will be competing at. But for right now I will be just documenting and tracking my progress from the beginning until I compete later next year when I return home from good ol' Afghanistan. A little about me, male. 5' 8" 185 lbs or about 85 kg. My goal is to compete in the 181 class. 

*exclaimer*  I don't really mind if anyone reads this thread or not as it is mainly a way to keep accountable and track my progress. 

 

I will post my daily training following a 3 day weekly split (Monday, Wednesday, Friday and /or saturday depending on how my friday goes. 

Feel free to comment! I love the sport and can't wait to compete! 

 

 

 

WOOOOO raise this junk from the dead. No apologies here. Life got in the way! 

 

new updates! 

BW: 201 screw the 181 class!!!!!

 

 



#2 P.I.A

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Posted 06 August 2013 - 10:50 PM

I am currently training on the Sheiko 29 program. Its considered a beginner program form the Sheiko series but its one hell of a challenge. The training volume on the program is insane and definately not for the inexpierenced. I have lifted and trained ever since my freshman year of highschool but have decided to get serious about training for a competition just about a month ago. I am just starting week 4 of the first month (kind of an awkward place to start keeping track). 

 

Mondays training: 

 

1 day (Monday)

 

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)

2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)

3.Flat dumbbells “flies”10Х5.

4.Dips 8Х5.

5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23)

6.”Good mornings” (standing) 5Х5.

7. Pedlay Rows 8x4

Total: 80 lifts

For those confused, this was just recently translated from the original russian. 8x4 doesn't mean 8 sets of 4, it means 4 sets of 8.

 

 



#3 Jakob

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Posted 06 August 2013 - 10:57 PM

You're in the army I'm assuming?



#4 P.I.A

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Posted 06 August 2013 - 11:05 PM

yezzir.

 



#5 Jakob

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Posted 06 August 2013 - 11:12 PM

yezzir

Thank you for serving this country, good sir.



#6 googoodan

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Posted 07 August 2013 - 02:28 AM

Making sure I'm reading it right - you're doing squats twice for a total of 50 reps?
Interesting take, I guess.
I've never heard of this program but I will definitely check it out.

#7 P.I.A

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Posted 07 August 2013 - 05:10 AM

Making sure I'm reading it right - you're doing squats twice for a total of 50 reps?
Interesting take, I guess.
I've never heard of this program but I will definitely check it out.

Thats correct! This program has some of the highest volume ive ever expeirenced. theres a whole series. 29 through 37. 



#8 P.I.A

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Posted 07 August 2013 - 10:09 PM

Tonights training: 

 

3 day (Wednesday)

 

1. Deadlift with ****** grip 50% 3Х1, 60% 3Х2, 70% 3Х2, 75% 2Х4...(23)

2. Bench press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 3Х2, 75% 4Х1, 70% 5Х1, 65% 6Х1, 60% 7Х1, 55% 8Х1, 50% 9Х1... (65)

3. Deadlift 50% 4Х1, 60% 4Х1, 70% 3Х2, 80% 3Х6... (32)

4. Flat dumbbells “flies”10Х5.

5. Squats “Scissors” (lunges) 5+5Х5.

6. Abs weighted 10Х3.

Total: 120 lifts

 

tonight I wasn't feeling to great but pause repped a training PR on my Bench press. Not alot of food today but I am enjoying a good meal late at night after my training session. 



#9 P.I.A

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Posted 07 August 2013 - 10:18 PM

Thank you for serving this country, good sir.

I didn't even notice this!!!! I'm sorry! Thank you so much !



#10 P.I.A

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Posted 12 August 2013 - 05:09 PM

Kind of a stressful weekend in regard to my pre-mob stuff, so no sesh on friday. Tonights training will be retrebution for a hated missed session!



#11 P.I.A

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Posted 18 August 2013 - 08:55 PM

Sorry for no-post:

this week has been crazy.

Training as of monday, thursday, and sunday.

1 WEEK

1 day (Monday)

1. Bench press 50% 5Х1, 60% 4Х2, 70% 3Х2, 80% 3Х6 (37)
2. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
3. Bench press 50% 5Х1,60% 5Х1,70% 5Х5 (35)
4. Flat dumbbells “flies” 10Х5.
5. Squat 55% 5Х1,65% 4Х1,75% 3Х5 (24)
5. ”Good mornings” (standing) 5Х5.
Total: 126 lifts

3 day (Wednesday)

1. Deadlift 50% 4Х1,60% 4Х2,70% 3Х2,80% 3Х5.(33)
2. Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85% 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1, 60% 8Х1,55% 10Х1,50% 12Х1 (80)
3. Flat dumbbells “flies” 10Х5.
4. Deadlift from boxes 60% 5Х1,70% 4Х2,80% 3Х3,90% 2Х4 (30)
5. Squats “Scissors” 5+5Х5.
6. Abs 10Х3.
Total: 143 lifts

5 day (Friday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5 (34)
2. Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х6 (31)
3. Dips 6Х5.
4. Squat 50% 5Х1,60% 5Х2,70% 4Х4 (31)
5. French press 10Х5.

6. Pendlay Rows 8X4
7. ”Good mornings” (seated) 5Х5.
Total: 96 lifts

Total in a week: 286 lifts


 



#12 Porn Shop Clerk

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Posted 19 August 2013 - 10:20 AM

push that weight bro!



#13 Darth Biscuit

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Posted 19 August 2013 - 10:24 AM

idk how I missed this, but that's a hell of a workout.

 

You're doing your whole damn body every other day... be careful to not overtrain.



#14 P.I.A

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Posted 19 August 2013 - 07:35 PM

idk how I missed this, but that's a hell of a workout.

 

You're doing your whole damn body every other day... be careful to not overtrain.

The cool thing about this program is that the high volume allows me to not overtrain. I do lots of sets, not a lot of reps. The volume allows me to maintain a high intensity. Plus I try and get as much quality sleep as humanly possible and I eat around 3000-3500+ Kcals a day. Its allllll about that recovery. Thanks for the caution though! 



#15 P.I.A

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Posted 19 August 2013 - 07:40 PM

push that weight bro!

Thanks man, i've been trying hard for the past month and a half to get after it. The consistency is great! And I feel twice as strong as I have in the past. I have been greasing the groove when it comes to proper form, But my upper-middle back strength seems to allude me as my form breaks when I hit the concentric portion of my back squat. So to remedy it, i've been killing the rows and the "good mornings" 




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