Flash_Monsta's Journey: Powerlifting & Aesthetics

Flash_Monsta

Black Belt
@Black
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Dec 17, 2005
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WendlerSuccess.jpg


Stats
Current 1 rep Max's
Squat: 185kg w/wraps
Bench: 130kg
Deadlift: 215kg
SOHP: 85kg

Stats End of 2015
Squat: 200kg (raw)
Bench: 135kg
Deadlift: 230kg
SOHP: 90kg

2016 PR's
Deadlift: 235kg
Bench: 137.5kg
Push Press: 100kg


Over the past year I have made a slow transition from a Bodybuilding routine, to a Strength/Hypertrophy hybrid programme. Strength training has seen my numbers increase over time, and this has created a desire to get even stronger. Seeing my numbers increase has given me a far bigger buzz than 'bodybuilding' ever has, or at least in last recent years.

I'm going to train for a Powerlifting Meet, which if all goes according to plan, will be towards the end of 2015, early 2016. I'm not going to use Powerlifting as an excuse to get fat, so hopefully I'm going to maintain a decent body fat %. I want to look good as well as perform well in the 3 big lifts.
JP_FlashMosta_24_11_15_zpssyunshlq.jpg


Previous log: http://forums.sherdog.com/forums/showthread.php?p=104417893#post104417893
 
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Extra Info.

March 2015
I'm going to continue with 5/3/1. For extra volume I'm going to incorporate a pyramid in the Down sets, include the Big But Boring 3 month challenge, which will work in nicely with my work competition. Also going to add Joker Set's into my working set's when I'm feeling really good.

With this being a new programme, I'm going to follow Wendler's advice and start off 'too light'. I've taken into consideration that my Squat PR was with wrap's so I've reduced my 1RM to 175kg, with the workout max being 157.5kg, which should be light enough that I can progress without missing reps.

I'll play thing's by feel. I'm in a caloric deficit atm, and my original plan was to wait until I've finished cutting completely. But that's another 3 months away, and thought fuck it! Look at the long term goal, and start training for the Powerlifting Meet's now! If I am planning on competing at a lighter weight category (82kg) then I shouldnt use dieting as an excuse to shift weak ass numbers.

I'll still post cutting progress pictures and video's as I go along.

I'm very open to constructive criticism, I value a lot of posters opinions because I know they're far more experienced than I.
 
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I'm in too, Powerbuilding is the sh*t!
 
23-3-15

Cycle 1, Week 1, Day 1

Reps x Sets

Bodyweight: 85.4kg

Deadlifts
77.5 x 5
97.5 x 5
117.5 x 3
147.5 x 5 *belt*
155 x 5 *belt*
165 x 5 *belt*

Joker
175 x 5 *belt*
185 x 1 *belt*
195 x 1 *belt*
Down Sets
155 x 5 *belt*
147.5 x 5

Paused Squats Big But Boring
80 x 10 x 5

Accessory
Laying Hamstring Curl
12 x 4

Ab Wheel
10 x 5

Standing Calf Raise
8 x 3


Notes: New programme has a ton of set volume in the big 4, when including Joker sets and down sets.
The joker sets were meant to be for 5's, but the 175kg felt a little slow so instead of missing reps Wendler recommends continuing up in singles. By the end of my deadlifting my hands were burning.
Little concerned the Big But Boring would be a little too light, but after all that deadlifting 80kg's felt pretty tough with the pause.
Feeling great, and optimistic.

Cutting notes: Lost .4kg this week, so glad the weight loss has slowed a little. That is a total loss of 2.7kg so far. I can see my dick now.

Tune of the session:
 
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Good work. I love this way of training. I think you're going to enjoy it too.
 
I'm in too, probably going to run something like this come next autumn.
 
Best of luck, bobba.

id4-salute-o.gif
 
Cheers, guys.

Progress porn, @ 85.4kg. Slowly starting to lean out, but still a fair way off being Jakt n Tan.

DSC_0542.jpg
DSC_0540.jpg
 
Looking pretty massive but lean there, Flash. What's your height, if I may ask?
 
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