Talo's training and video log

The more I'm on here the more I'm liking this site. I can't believe it's taken me this long to find it . Anyways , I'm going to be keeping a journal here as well because of the people that are on here I know I will get some good feedback and tips.

Current stats :

Squat = 565 ( knee wraps and breifs only )
= 605 ( suit )

Bench = 325 ( RAW )
= 380 ( single ply )

Deadlift = 525 ( briefs , belt )

weight is currently 235lbs , bf aprox 15%

So my goal is to improve on these numbers by April 2010 because that is when my next competion is going to be. I've got lots of time to train and my current plan is I'm doing Jim Wendler's 5/3/1 for the RAW lifter. I will be using briefs and maybe knee wraps , so it's not totally raw. I wont be getting into my gear until I'm about 4 months out and even then I will prob only suit up once every 2-3 weeks. I train alone mostly !

I am in my second week of this program and the worst part is I'm getting ill. Not too bad , but I may have to take a few days off the gym in order to get better. I went in today and it made things worst , even thou I completed all my numbers.

With this program the best part is I've got all my numbers calculated out so I'm never guessing . It wont get too hard until prob my 2nd or 3rd go around as I'm starting with aprox 90% of my RAW max #'s and going down from there.

Week 1 #'s

(exercise , sets , reps @ weight )

Sun: Squat 3x5 @ 370,395,420
Mon: Bench 3x5 @ 185,215,245
Thurs: Deadlift 3x5 @ 300,345,395
Fri: Military Press (standing) 3x5 @ 130,145, 155

Of course there was extra's done with those , but I wont lay them out until I start my daily journal.

Week 2 #'s

Sun: Squat 3x3 @ 345, 395 , 445 ( last set I did 4 reps )


TODAY'S WORKOUT

Bench 3x3 @ 200,230,260

DB Flys 3x12,10,10 @ 40
DB Kickbacks 3x16,12,12 @ 25
Rear Delts 3x10 @ 90

Last night on night shift. Hopefully my sleep will get back to normal and I will start to feel better . Plan is to be in the gym on Thursday or Friday at the lastest for deadlifts.

werd up. i'll be followin this one for sure.....

What does your diet look like? and when you say competition do you mean powerlifting?

Thanks for checking in .

Currently my diet will look like this

Each meal : carbs ( 60g ) Protein ( 42g ) Fat ( 15g ) Cals = 543

Total cals for the day willl be 3258 @ 6 meals a day. If I'm short a meal as sometimes I am due to shift work I will double up.

Yes , this is a powerlifting competition , hope that wont discard me , lol .

Current supplements :
Whey ( as needed )
Fish Oil ( 6g per day )
Xtend (6-8 scoops per day )
VasoCharge ( 2 scoops pre workout )
Creatine ( 5g )
Beta-Alanine ( 6g per day in 2g dose )
Muti Vitamin / mineral ( 1 pack )

My goal is to have a total of 1600lbs for my comp.

Sept 18th
Deadlift 3x3 @ 325 , 370 , 415
Hack Squat : 3x7,8,11 @ 270, 180,180
ss w/
Pull-ups - BWx12,11,10
Pull Thru - 3x12,@ 100
Abs - Ax Chops.

Taking a few extra days off has helped . Been feeling a bit under the weather , so I didn't want to push it. Back in tonight !

Sept 21st

Standing Military Press : 3x3@150,170,170 ( need to change my numbers around )

Bent-Over rows : 3x10@225

Dips : 3x15@ BW

Tricep pushdowns 3x15@100

I worked my original numbers to my seted Military press and since I've gone to standing I will need to re-vamp my numbers so that I don't hit a wall too soon.

Woke up a bit late this morning at 5am.

Week 3 day 1

Squat - Warm Up - 45x10 , 10 , 135x8 , 225 x 5, 315 x5 - Right here is where I thought the bar was to high in the rack , so I got the great idea to move it down a peg without unloading the bar . I've done this before and had zero problems , but today while lifting up one side I tweaked my upper left back ( lat ) . At first it didn't feel that bad so I continued on with my workout.

370lb x 5. Loaded up 420 and waited , then desided to call it because my back was getting worst and I could really feel it when I had that weight on my back.

420 x3 ( N/A )
470 x 1 + ( N/A )

Really pissed about this , because it was a stupid thing to do. I'm going to try and get into see a Chiropractor today or a Massage Therapist.

Hopefully this will not set me back too far and I will continue on where I left off and push the days a bit

Sept 25th

Bench 5,3,1

5 @ 215
3 @ 245
1+2 @ 275

Incline DB Flyes :
3 sets 18,12,12 @ 40

Face Pulls
3x12 @ 70

Tri Pulldowns : 3x12 @ 12

Good early workout. Went and got cracked yesterday . He put my rib back in place and my #25 vert needed shifting. Feels good today , but I will go back and see him next week and also get a deep tissue

Sept 28th

Went back and did my squat workout that I messed up earlier

370 x 5
420 x 3
470 x 1+2 (3) - Last one was a bit high for me. I think this is a mental thing , because when I hit a certain spot ( aprox 2" above par ) I automatically come back up , I need to think more during my lifts.

Walking DB lunges 3x12 @ 40

Abs

Pull Thru's

Still a bit tendor in the upper back / rib cage. But feeling a lot better and my deload week in coming up soon.

Weight is still holding at 233lbs.

good job bro! keep ater!!....its always nice to see your bf coming down but your main body weight holding strong, that mostly means pretty darn good genetics in my books!

Thanks , bro. I'm always judging it by my belt in the gym . 3rd notch !!!

Great squat bro, keep up the good work.

Good stuff bro, glad to have you here...thanks for sharing your journey bro.....

Thanks guys.

Trying to get back on track so I went back to the chiro today for a quick crack. Going for a Deep tissue this week also.

Cardio today was 9 holes of golf with my wife and a nice quicky on hole 5 :)

Oct 1st

Military Press ( 5,3,1+) 135x5 , 155x3 , 170x1+3 (4)
Standing Cable Rear Delts = 3x12 @ 50lbs
Dips = 12,15,15 @ BW
Chin Ups = 26 total ( 10,10,6 ) Didn't wait long enough for my third set ( maybe 30 seconds ) .

All in all it was a great workout . Afternoon workout due to night shift. Had a great sleep and feeling refreshed.

Oct 3rd

Deadlift : 5 x 345, 3 x 395, 1 x 440 ( plus 2 = 3 total reps )

I've never done sumo so I thought I would give it a shot. All warmups were done sumo then my working sets up to the last one of 395 then I had to switch to conventional. Sure seem a lot harder than covent , but I think if I keep at the sumo my numbers will climb as the ROM is shorter.

Rack pulls : 3x495 , 2x585 ( these have gotten weaker )

Back raises : holding a 35lb plate 3x12

Abs - Ax chops 2x15 @ 80 and hanging leg raises 2x8

RAW day.

Oct 7th

Deload week

Decline bench
DB and Cable Flyes
Tricep extension
DB curls
Squats 135x8 , 185x8 , 225x6 , 315x5
Leg curls
Leg extensions
walking db lunges

Sets and reps done mainly 2-3 NOTHING done over 60% of my max. nice fun workout.

Oct 9th - DELOAD-

Overhead shoulder press
3x15 @ 100

Front raise ( BB )
2x10 @ 45

BB rows
4x10 @ 95

Deads ( SLDL )
3x15 @ 135

Had to use whatever weights I had at work , so the load is very light.

Cardio - Walking -

New maxes for week 5 ( week 1 , 2nd phase )

Squat = 515 ( up 20lbs )
Bench = 295 ( up 10lbs )
Deadlift = 480 ( up 15lbs )
Military = 190 ( up 10lbs )

Starting off on Monday ( maybe Sunday ) with 75%,80%,85% of my maxes for week 5 .

Weight 233lbs

Oct 11th ( 4:30am )

Squat 3x5 @ 385,415,435 ( briefs only ) Last set I did one extra rep , but didn't get low enough at all . Other than that my reps were comp low.

1/4 squats ( two pins down ) - 500 x 5 , 570 x 5 , 655 ( unracked , took two steps back and then re-racked it , just didn't feel good )

Walking Lunges ( skipped , running out of time )

Abs - Hanging ab raises ( I like these because it's also working my grip )

Done at 5:20 am

I'm thinking about doing the IPC comp in November , not 100% yet as my company Christmas party is the night before. I wasn't planning on doing anything until next April with GPC , but I think this may be a good op for some more experience. I don't think my lifts are up any since my last meet , but it would great to do this and get in with some drug free competitors .

Oct 13th ( 4:30am )

Bench 3x5 @ 220,235,250 - For my last set I did 10 reps .

DB Flyes 2x10 with 45's


Incline BB 2x15 @ 135

One Arm Cable Tricep pulldown - Reverse Grip -
3x20 @ 30

One extra set of pushdowns for my triceps.

gym time was fast . 50 mins total in the gym. Woke up at 4:15 , hit the gym at 4:30 ( empty stomach , VascoCharge only ) out by 5:15am. Lost my truck keys somewhere in my house last night , this sucks because they are my work truck and I should have been there by 7am , need to wait for the dealer to open up to get them to cut me a new key..... I try to retrace my steps , but of course my mind goes blank as soon as I enter my house , which is the last time I had the keys in my hand..

Other than that , my workout was great , an extra 5 reps ( 10 total ) for 250.

Oct 15th

Deadlift 3x5 @ 360,385,410
-Last set was done for (5+3) 8 total

Hack Squat Machine 3x10@180

Leg Curls 3x25 @ 130 - This killed my hams.

Abs - Cable Chops 3x15 (each side) with 50

Oct 16th

Military Press 3x5@140,150,160.
-Last set was done for (5+2) 7 total.

Side Raises 3x15 with 20's

B.B Rows 3x12 @ 135
s.s with
Dips 3x12 BW.

Wait time between sets was less than 30 seconds. The total time for this workout was 25 mins

Oct 19th

Squat : 415x3 , 435x3 , 465x3+5 (8)

Good Mornings 3x15 @ 135

Back Extensions 2x10 with a 35lb plate

Abs : Planks and leg raises

Great workout , squats felt strong. I did forget to bring my journal to the gym so I had to guess my numbers . I think I was close ( maybe even over ) , need to go back and take a quick read.

Oct 21st

Bench 3x3 @ 235,250,265(+7). Last set was done for 10 reps.

Incline DB Flyes 3x12 with 45's

Dips 3x15 @ BW

Tri Kickback 3x15 with 25's

Happy with this workout and I feel very confident that I will be making PR's in the next month or so. 265x10 felt great.

Hey Talo, congrats on the Excellent progress and weights your are lifting is freakin awesome. How long have been in the power lifting scene for?

Thanks for checking out my journal, Jaws.

I've been training PL style for almost two years. Always changing up my style of course . First program that hooked me was Bill Starr's 5x5.
My first comp was back in June. Hopefully this year I will do about 4 meets in two different feds.

Oct 24th

Deadlift ( belt on last set only )
3x3@ 385,410,430. Last set was done for a plus 3 , total 6 reps.

Pull Throughs
3x15@150

Close Grip Pull downs
3x12@150

Abs - Variety. Side chops 2x12 , Planks ( front only 45 secs for 2 ) , Leg raises.

Decent lifts . Can't wait until I'm breaking PR's.

Oct 26th

Military Press ( standing )
3x3@ 150,160,170 +3 ( last set was done for 6 )

Shoulder Press ( machine )
2 plates per side 3x10

Side Raises, cable S.S with rear pulls , cable.

2x8 with 20 (side) and 3x10 with 45 ( rear)

Dips

BW 3x20,18,12 ( 2 min between sets )


Started feeling the cold / flu coming on later in the day . Still recovering from this workout . Trying to get lots of vitamins and fluids in so I can get back in the gym as it's my last week of weights before I have to deload.

Been almost a week with no workout. Got myself a lung infection and I don't want to take any chances.

Once I'm healthy again I will prob do a non-essential week to try and get back some strength then continue on with my 5/3/1 . I don't think I will do the deload that I would normally do after that week and jump up my numbers and start again.

The only good thing about this illness is my appetite has not taken that big of a hit like it would with the flu . Sure I had a few days where I didn't want to eat much , but it's coming back and I should be ok that way.

Finally back after a week off with a lung infection. The cough is still there , but healing up nice.

I thought I was going to be a bit weaker coming back and I was going to do a few days of full body workouts , but once I got into the gym I thought against it and continued on to my last week of the 5 3 1 .

November 3rd

Squat : 385lbs x 5 , 435lbs x 3 , 495lbs x 1 + 3 ( 4 total )

walking lunges
back extensions with 45lb DB
Skipped abs today because they got a great workout the past 4 days with my coughing.

Nov 4th

Bench 225x5 , 250 x 3 , 280x1 +4 ( 5 total)
Last 2 reps I lost my form , wrists started to break and my elbows started to flare out a bit.

Incline Press 3x8 " 225
Dips
Hammer Curls
One Arm DB Tri Extensions

My cardio has taken a shit kickin with this illness.

Nov 6th

Deadlift
360x5 , 410x3 , 455x1 +3 (4 total)

Pull Throughs
3x12 @ 130lbs

Seated cable Rows
3x15 @ 130

Hammer Curls
3x8 @ 35's db's

Shrugs
4x20 @ 225

My grip gave out on my fourth set with the deads. I should have re-set and did some more , but I said **** it.

Also thought i would put in some high rep shrugs , theses felt great .

Nov 9th

Military Press
140x5 , 160x3 , 180 x1 + 2

Rear Cable Pull
3x20 @ 35

Side Raises
Chin Up's
Tricep PUlldowns
DB Behind the head lift with 90lb db ( not sure on the name of these, LOL )
Dips
Machine Tri and Bi

After my main exercise I just ****ed around a bit in the gym , getting a latic acid workout in.

I've got some video's too , i'll get them up once I've put them on you tube.

Quote:

---

Originally Posted by cch

Great numbers bro! Do you mind me asking how old/tall you are!? you're weight, bf and numbers are similar to mine after bulking with the exception of your squat... that's awesome man... far superior to what I've ever done... but great motivation at that. Thanks!

cch

---

Hey , cch. Thanks for checking in and the kind words.

I'm 6'1 , 235lbs and aprox 15% bf ( unknown ).

Since I've started training the pl way with good form my numbers have come up a great deal. I've taken my squat from 275 to over 500 within 2 years. So if you stick to it your numbers will def climb , good luck .

Cool. To bad we weren't in the same town , we could train together.

Do you plan on doing a PL meet or BB show ?

I've got my new working maxe's set out for the next phase of this workout.

Phase 3

Squat = 530lbs - increased by 15lbs
Bench = 305lbs - increased by 10lbs
Dead = 495lbs - increased by 15lbs
Military = 200lbs - increased by 10lbs

This should be do-able , but after this phase I think I'm going to slow it down a bit and do the upper body increases around 5lbs and the lower body around 10lbs. I'm not in any hurry I just want to increase my 1RM RAW.

Quote:

---

Originally Posted by cch

Nova Scotia provincials April 10th; unfortunately not out that way. Moving to Ontario next year; hoping to get involved in a couple shows there..'Bout as close as I'll come though, to Alberta that is. Mainly focusing on power lifting?

---

Goodluck with the training .

Some Video's from last training session.
First is the Military Press with 180 x 3
http://www.youtube.com/watch?v=94mgSznakAM
Then is just some extra stuff done , that I usually do.
Dips
http://www.youtube.com/watch?v=V-gpAePB9l0
http://www.youtube.com/watch?v=a3s64t-GO3o
Side Raises
http://www.youtube.com/watch?v=1dU6QlLw8Pc
Chin Ups
http://www.youtube.com/watch?v=Sal3Gl9ESek
Rear Delts Cable Pully
http://www.youtube.com/watch?v=avqo0EDNGQI

u commented on mine so its only fair, watched a few of ur vids

ONLY CONTINUE READING IF U CAN STAND CRITISISM ****************


I would suggest sitting down on ur MP because u are bouncin a fair amount at the bottom and i think that seated will allow u to have more control and relief on ur lower back.

side raises. If its working for u fine, but i usually like to pause for a second or 2 in the contracted position.

Chins: are not really chins because only the beak of ur hat passed ur hands, u dont decend fully either, you and i both know that if someone was doing this on the pulldown u would correct them to full ROM


these are just my input, just meaning to help u, dont hate lol

Thanks for the input I'll work on it. I know what your talking about with the chins , I use being over 6'as an excuse not to go up and over the bar and as for coming down all the way I thought I was , basically because I curl my legs so they don't hit the ground , but my frigin knees come so close that I stop that from happening.

Nov 12th

Squat
Warmup 45x8 , 135x5 , 225x5 , 315x3

working sets : 345x5 , 400x5, 450x5+5 .
I set up my camera knowing that I was going for broke with my last set and wasn't sure how many I would get , so once I got it all set up and went ahead and did 10 reps ( def a PR for me ) then when I finished I went to shut the camera off , but it was already off - ****ing thing ran out of juice even before I got the first one off. I was hopeing to get this so that I could get a form check as I have a tendincy to lean forward a bit as the reps get higher , although it felt good .

Front Squats
3x12 @ 135 - Even before I got this going my legs were shaking . Took my time doing it and kept the weight low.

Ended off with Leg Curls and Extensions for a nice stretch 3x15 super setting these.

I'll get a squat video up next week.