DavidPower

My fitness adventures

[davidpower-blog]

Never Give Up

Today brought a lot of new thoughts to mind, one of which was to switch back to bodybuilding, and ditch powerlifting. Why did I think of this? Because to me, bodybuilding came easier! I made gains all the time, I hardly ever plateaued, and I was never disappointed. In powerlifting I am hitting road blocks a lot more frequently. And this made me realize, this is why I chose powerlifting in the first place! Strength to me is more impressive then a six pack, and to PR gives me a higher, well.... high, than seeing incremental changes in my physique. The fact that I don't PR every day makes the accomplishment that much more special. So once I thought for a split second that I would go back to bodybuilding because it was easier, I quickly dismissed the thought for the exact same reason. When something is hard, it means you're doing it right. Keep pushing, people.

In other news. I got my deadlift PR last week, 300 lbs. @ 165 lbs. Today I went for 315 lbs, four times, and got caught about 1/4 of the way each time, but at least I was able to get it off the floor! Next week I'll smoke it. My squat has been lacking recently but I can feel a 10-15 pound PR within the coming weeks, hopefully getting 275 within 2 weeks. I'm expecting to get my bench to 205 this Thursday, which would be a 10 lb PR, which I have been consistently getting for the past 3 weeks, with a SUPER wide illegal grip. Now that I'm closing in I should be able to easily press 205+.

In muscle/recovery updates, my rear delts (especially my right side, my left side never really lost much) is returning to what it once was; I'm enjoying the gains for sure. My right bicep is now able to curl 30lbs. for about 1/2 a rep, which is 1/2 more than I was able to 2 weeks ago! 

[davidpower-blog]

30 May - ME Bench Day: 10 lb. PR!

I felt great going into the gym today. I knew for certain that I would at least get a 5lb. PR, and I told myself that if it felt good I would go for more.

ME Work

Bench Press: 

45 x 2 x 10

85 x 2 x 5

105 x 1 x 3

125 x 1 x 3

145 x 1 x 3

160 x 1 x 1

170 x 1 x 1

180 x 1 x 1

185 x 1 x 1

Accessory Work

Pushdown Fat V-Bar: 70 x 3 x 9

Pushdown Rope: 45 x 3 x 9

Press: 85 x 4 x 9

Arnold Press: 40 x 3 x 8

Front Raise: 15 x 4 x 8

Shrug: 190 x 4 x 11

Reverse Fly Machine x4: 40 x 3 x 10

Face Pull: 50 x 4 x 10

Cable Row: 90 x 3 x 10

Pulldown: 90 x 4 x 11

[davidpower-blog]

28 May - ME Squat Day: HOLY VOLUME!

I'm still trying to find my most comfortable position when squatting, so I unexpectedly had a lot more warm up sets.

ME Work

Squat

145 x 5 x 3

155 x 4 x 3

165 x 4 x 3

185 x 2 x 2

By this time I was already starting to feel like I could burn out before I could get to my PR attempt. Also, my hip flexors were killing me because they are so weak compared to the rest of the muscles I use.

205 x 1 x 1

215 x 1 x 1

225 x 1 x 1

235 x 1 x 1

245 x 2 x 1

Form was shaky, literally, to say the least. I can't seem to remain stable but the belt does help, which I put on at 185. In response to my weaknesses today I added some extra accessory work.

255 x 1 x 1

260 x 1 x 1

I crushed my PR today, but although it was easy my and my form was alright, I was still shaky going up.

Accessory Work

Glute-Ham Raise: 10 x 3 x 10

Reverse Hyperextention: 20 x 3 x 10

Leg Curl Machine: 150 x 3 x 8

Adductor Machine: 70 x 4 x 12

Cable Crunch: 110 x 3 x 8

Side Bend: 75 x 3 x 10

Decline Crunch w/ ball: BW x 3 x 10

Despite the increase amount of volume, I did not tire out and I got my PR. I'm well on my way to a 300lb squat, which is my current goal.

[davidpower-blog]

To be a good loser is to learn how to win.

Jack London

[davidpower-blog]

26 May - DE Bench Day

Dynamic Effort

Bench Press w/ Chains

135 x 8 x 3

Accessory Work

Press

85 x 3 x 8

Pushdown Fat Bar

70 x 3 x 9

Pushdown Rope

45 x 3 x 12

Reverse Fly Machine x4

40 x 3 x 8

Lateral Raise

24 x 4 x 8

Shrug

190 x 4 x 10

Pulldown

90 x 4 x 8

Face Pull

40 x 3 x 8

45 x 3 x 8

50 x 3 x 8

Cable Row

90 x 3 x 8

Hammer Curl

30 x 3 x 8

Today's accessory work was heavily geared towards developing my rear deltoids and back. Both of these are lacking the mass I desire.

[davidpower-blog]

The harder the conflict, the more glorious the triumph.

[davidpower-blog]

I was tricked!

It just goes to show, you cannot worry about the numbers. Just pick up the weight and do something with it. Last week I was working up to a max box squat. I had two gentlemen with me, one spotting and one with the monolift. Little did I know, when I was going for my max, I was using a 55lb bar instead of the traditional 45lb one. I only realized this today when I used the same 55lb bar for my speed work. 

[davidpower-blog]

24 May - DE Squat Day

Squat (Yoke Bar)

145 x 8 x 2

Deadlift

165 x 10 x 1

Good Morning

115 x 3 x 10

Glute Ham Raise

10 x 3 x 9

Reverse Hyperextention

20 x 3 x 9

Vertical Leg Press

250 x 3 x 8

Calf Raise

100 x 4 x 10

Side Bend

75 x 3 x 9

Hanging Leg Raise

BW x 3 x 12

Cable Crunch

100 x 3 x 12

[davidpower-blog]

[davidpower-blog]

23 May - ME Bench Day

Max Effort Movement: Bench Press

45lb x 1 x 15

75lb x 1 x 8

100lb x 1 x 3

120lb x 1 x 3

140lb x 1 x 3

155lb x 1 x 1

165lb x 1 x 1

175lb x 1 x 1*

175lb x 1 x 1

*This was me going for a PR. My spotter accidentally helped me towards the top and didn't allow me to lock out, so I decided to try it again, and crushed it.

Accessory Work

Military Press

75lb x 4 x 11

Pushdown V-Bar

70lb x 3 x 8

Pushdown Rope

45lb x 3 x 8

Reverse Fly Machine

40lb x 3 x 24 (3 different hand positions, top, middle, bottom - 8 reps each)

Shrug

190lb x 4 x 9

Lateral Raise

20lb x 4 x 12

Cable Row

90lb x 3 x 12

Pull Down

80lb x 4 x 11

Face Pull

45lb x 3 x 8

Hammer Curl

24lb x 4 x 9

Reverse Curl

16lb x 3 x 8

Notes: I noticed more recovery today in my brachioradialis and biceps today, Cable Rows were noticeably easier as were the curls.

[davidpower-blog]

New Gear!

Yesterday in the mail I received my new elitefts wrist wraps and neck harness. I'm going to begin a neck building routine starting tonight, with 3 sets of 15 with a 20lb. dumbbell and work up from there. Time to have this 16" neck grow! 

[davidpower-blog]

This very well may be the best diet on earth. 

[davidpower-blog]

21 May - ME Squat Day

Today on the way to the gym (a 35-40 minute drive) I didn't feel so well. I almost felt drained but at the least I knew my legs weren't 100%. Being my optimistic self, I assured myself that I would bust out a PR of about 10 lbs. I worked up to 225 lbs., a weight I smoked easily in sessions past, but this time it was a struggle. I went to match my PR of 245 lbs. and failed. Spotting me was a nice guy who had helped me the week prior, and this time he took out almost an hour to help break down my squat form and build me up the way I should really be squatting. At the end of our work together, my stance and toe placement was wider, and the bar rested a lot lower on my back. He also pointed out that I was going WAY past parallel. After fixing everything, I felt a lot better, and the movement was way easier. Since the ME part of the day was essentially a wash, here is my accessory work.

Glute Ham Raise - 10lb x 4 x 8

Reverse Hyperextention - 20lb x 4 x 8

Side Bend - 75lb x 3 x 8

Cable Crunch - 100lb x 3 x 10

[davidpower-blog]

My Training

As a powerlifter, it is important to have a plan, and that includes following a program. The program that I am following is Westside Barbell's, which includes Max Effort (ME) days and Dynamic Effort (DE, speed) days. I am using conjugate periodization for ME movements, which in short is rotating ME exercises every 1-3 weeks. So far, this program has worked wonders for me. 

[davidpower-blog]

Introduction

My name is David. This site will serve as a place to post anything having to do with my interest in fitness and nutrition, especially powerlifting and bodybuilding. I will post my fitness logs, articles and videos I find helpful or interesting, and helpful advice based on my experiences and findings as well as the word of respected individuals in the fitness industry.

A little about me: my fitness adventures started in August 2011 where I began to bodybuild. I made quick progress and, after about a year or so, I was in incredible shape and well on my way to building a body fit for competition. In October 2012 I became very ill with Guillain Barre syndrome. Through my recovery, I became interested in a new sport - powerlifting. Today, I continue my training harder than ever before with the goal of being in top shape as well as being the strongest I can be.