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  • W8D4 - 4/18 - 183

    Paused LBS
    230 x [email protected]
    240 x [email protected]
    250 x [email protected] - PR
    230 x 5 x 2

    CGB
    190 x [email protected]
    200 x [email protected]
    205 x [email protected]
    190 x 5 x 2

    Lunges / Squats
    95 x 10 / 10 x 4

    Curls
    75 x 12 x 2
    65 x 12 x 2
    55 x 15

    Comment


    • W8D5 - 4/19 - 181.8

      Deficit Dead
      295 x [email protected]
      315 x [email protected]
      330 x [email protected] - PR

      Low Incline Paused Bench
      155 x [email protected]
      165 x [email protected]
      180 x [email protected] - PR
      150 x 5, 5, 8 - Accidentally loaded less weight

      Barbell Row
      135 x 7
      155 x 7 x 4 - Left bicep/lat was more sore than usual. Will take it easy w/ pull ups next couple of weeks

      Seated Dumbell Press
      50 x [email protected]
      55 x [email protected]
      55 x [email protected]
      50 x 7

      Leg Raises / Knee Raises
      7/10, 5/10, 5/10

      Comment


      • W8D6 - 4/20 - 182.4

        Run: 3.8 miles ; 31:01 (8:07 pace) @7
        P/U: 7min AMRAP x 40 reps (Rehabbing)
        S/U: 200 reps
        Curls: 5 sets

        W8D7 - 4/21

        Avg BW: 182.96
        Cals: 2300 (2 days of non-compliance)
        Last edited by AnonND; 04-22-2019, 02:47 PM.

        Comment


        • W9D1 - 4/22 - 182.6

          Squat
          295 x [email protected] x 2
          315 x [email protected] - Still getting used to singles
          255 x 5 x 5 - Moved pretty slow today

          Bench
          235 x [email protected]
          245 x [email protected]
          255 x [email protected] - A little faster than last week
          200 x 5 x 5 - Moved slow

          Press
          85 x [email protected]
          95 x [email protected]
          105 x [email protected]
          85 x 7 x 2

          Lat Pull Downs
          A bunch reps and sets - rehabbing lat/tricep from Pull Ups

          Comment


          • W9D2 - 4/23 - 182.6

            Dead
            405 x [email protected]
            425 x [email protected]
            335 x 5 x 5 - Moved well

            Floor Press
            185 x [email protected]
            195 x [email protected]
            205 x [email protected]
            195 x 5
            185 x 5

            Not a big fan of this variation of the bench press, will probably leave it out next block

            Leg Press
            455 x 7
            495 x 7
            545 x 7
            455 x 7 x 2

            Curls
            75 x 14, 11
            65 x 12
            55 x 12 x 2

            Comment


            • W9D3 - 4/24 - 181.8

              Run: 3.1 ; 23:16 (7:30 pace) @ 8
              P/U: 8 min AMRAP x 46 reps - still rehabbing, started out sore, stopped hurting mid way through
              S/U: 210 total reps

              Comment


              • W9D4 - 4/25 - 182.8

                Paused LBS
                235 x [email protected]
                245 x [email protected]
                255 x [email protected] - PR
                230 x 5 x 2

                CGB
                190 x [email protected]
                200 x [email protected]
                210 x [email protected]
                190 x 5 x 2

                Lunges
                95 x 15 x 3

                Curls
                75 x 13, 11
                65 x 12, 10

                Comment


                • W9D5 - 4/26 - 180.8 (33.75)

                  Deficit Dead
                  300 x [email protected]
                  320 x [email protected]
                  335 x [email protected] - PR
                  295 x 5 x 2 - Moved very well today

                  Low Incline Paused Bench
                  160 x [email protected]
                  170 x [email protected]
                  180 x [email protected]
                  160 x 5 x 2

                  Row
                  95 x 10 x 2
                  135 x 8 x 3 - Left tricep/Lat is still sore and tight. Felt it during deadlifts so wanted to take it easy here.

                  Dumbell Press
                  50 x 8
                  55 x 8, 7
                  50 x 11

                  Comment


                  • W9D6 - 4/27 - 182.2

                    Run: 3.9 miles ; 26:56 (6:54 pace) @8 - Had to do a double take at my watch. Did not expect to run this fast, especially because I was not really trying to run a fast pace.
                    Lat Pull Downs: 5 sets of 10-15 - Still rehabbing
                    Sit Ups: ~ 8 sets of 20-30

                    W9D7 - 4/28 - 182.2

                    Avg BW: 182.14 (-0.82lbs)
                    Waist: 33.75 (-0.25)
                    Calories: ~2200 (1 day of non-compliance)

                    Finished 9 Weeks of Alan Thrall's Template

                    Results from Template

                    BW: Same
                    Squat: 285 x 6 @ 9 Est 1rm 351 (+21lb)
                    Bench: 210 x [email protected] Est 1rm 259 (-20lb)
                    Deadlift: 375 x [email protected] Est 1rm 462 (+1lb)
                    Wilks: 325.59 (-3)

                    3 mile run: Same
                    P/U: Same
                    S/U: Same

                    Review - I used my 6rm on the 6th week of the program to try and calculate results. I did not use the single @8 because I have not practiced those in 6 weeks so I think they would not represent the progress I made. Overall I feel stronger and look a little bit bigger at the same BW. For the first 6 weeks I gained a few lbs, I think 3 to 4 to be exact and then purposively dieted down back to 182. I think that if I continued w/ the rest of the program I could have set some 1rm PRs because the next 3 weeks the volume goes down significantly and specificity goes up. Also, need to mention that my goal was to get bigger and stronger, but not to get better at powerlifting, which I think is a major difference,

                    A few things I would do different. First, probably start out with less specific movements in weeks 1-3. Second, probably not do as much volume weeks 6-9 (feeling pretty run down right now). Third, probably keep out some movements entirely (looking at you floor press).

                    Next up - Dieting and Running.

                    Going to run a modified 3 day endurance template for 10-12 weeks, depending on how long it takes me to get to ~19 min 3 mile run time. At the same time I am going to try and lean out. Looking to get to about a 32 inch waist, so probably at 175lbs. Will work on maintaining my strength throughout all of this.

                    Comment


                    • Start of New Cycle

                      W1D1 - 4/29 - 182.2

                      Squat
                      225 x [email protected]
                      245 x [email protected]
                      255 x [email protected] x 2 - Kept it conservative

                      Bench
                      180 x [email protected]
                      190 x [email protected], 8.5 - Bench is not budging much

                      Incline Dumbell
                      50 x 14, 14, 12

                      Hamstring Curl
                      40 x 15
                      60 x 15 x 2 - My right hamstring has been bothering me a bit so I thought this might help, we'll see

                      Lat Pull Down
                      90 x 15 x 4 - Still rehabbing

                      Comment


                      • W1D2 - 4/30 - 181.2

                        Run: 3.1 miles ; 23:36 @7.5
                        S/U: 240 reps
                        Curls x 3 sets

                        Comment


                        • W1D3 - 5/1 - 182.8

                          Dead
                          315 x [email protected]
                          340 x [email protected], 8.5

                          Low Incline Bench
                          135 x [email protected]
                          140 x [email protected], 8

                          Leg Press - Myo Reps
                          405 x 15 x 5 x 5

                          Lat Pull Downs
                          90lbs x 5 sets

                          Quick workout. Getting a feel for RPEs for new template.

                          Comment


                          • W1D4 - 5/2 - 182.2

                            Run: 3 miles ; 21:58 @8 - On treadmill so felt pretty easy
                            S/U: 40, 40, 30
                            Leg Raises x 2 sets
                            Curls x 5 sets

                            W1D5 - 5/3 - 180.8

                            HBS
                            165 x [email protected]
                            185 x [email protected] x 3

                            Press
                            95 x [email protected]
                            115 x [email protected]
                            115 x [email protected]
                            105 x [email protected]

                            Wow, I have become pretty untrained on this lift.

                            RDL
                            175 x [email protected]
                            185 x [email protected] x 3

                            Legs Up Bench - Myo Reps
                            145 x 16, 5 x 5 - (+2 reps since last time with this weight)

                            Comment


                            • W1D6 - 5/4 - 180.2

                              Run: 3 miles ; 23:56 @7 - Real sore from RDLs
                              Lat Pulls x 4 sets
                              P/U: BW x 4 x 3
                              Curls: x 5 sets
                              Sit Ups: ~220 reps

                              Comment


                              • W2D1 - 5/5 - 178.8

                                Squat
                                225 x [email protected]
                                245 x [email protected] - (-10lbs from last week)
                                215 x 6, 6, 4

                                Had to move training up a day early so no rest from week 1 to week 2. Squat took a hit. Additionally, right hamstring has been nagging me. Feels like a rubber band being pulled apart during the descent. Hoping to manage the stress and have it work out soon.

                                Bench
                                170 x [email protected]
                                180 x [email protected]
                                190 x [email protected], 8.5
                                180 x [email protected] - Added an additional @8 set to template to see what happens.
                                165 x 8 x 2

                                That's it. Not a lot of time to train today.

                                Comment

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