Audi's powerlifting log

[audis4]

Friday, March 23, 2007

flat bench (longbar):
145lbs
3X5

Squats:
275lbs
3X6

low back pulls:
205lbs
5X10

tricep extension:
70lbs
3X12

Great workout

[audis4]

Saturday, March 24, 2007

OFF

[Doc.Sust]

good first wk, wk 2 should be more challenging

[audis4]

good first wk, wk 2 should be more challenging

ya, I was looking on the chart, gonna be killer!!

I'm down for a little challenge

[audis4]

Sunday, March 25, 2007

OFF

Tomorrow is going to be hardcore!

Beginning my spring (last) quarter tomorrow...can't wait to get it over with!!!!!!

[audis4]

Starting my cycle April 1

Got down to 12%....arg I hate cutting!! Going to hit maintenance cals (or 2-300 over) and will finish cutting after this cycle. I'm pretty happy where I'm at. My contest is July 6-8 in vegas

Hoping to throw on some nice LBM and 0 fat

Will keep cardio 3-4 days/week for 30min either am or PWO

[UberSteroids]

Oh sh!t... here we go! Power plant getting fired up again, going nuclear this time.
Good luck Audis!

[audis4]

Monday, March 26, 2007

Deadlift:
390lbs
2X6

Lat pull down:
145lbs
4X10

130lbs
1X10

Manta ray squats:
155lbs
1X10
175X5

Dimmel deads:
155lbs
3X15

Good session

[audis4]

Oh sh!t... here we go! Power plant getting fired up again, going nuclear this time.
Good luck Audis!

Thanks bro. Hopefully I'll put on some quality LBM and keep fat off. Going to be on maintenance cals.

[audis4]

oh ya, one of the workers at my gym told me I was smacking the weights on the rubber mats too hard so I said f that. I did another set and a girl told me the same thing.

I ended my membership.

Will be joining a new gym wednesday.

[audis4]

Wednesday, March 28, 2007

Flat bench:
240lbs
2X8

Board press:
185lbs
2X6
205lbs
1X6

Close grip bench:
175lbs
2X6

Good workout session

Was training my g/f, felt a bit rushed but felt great and pumped afterwards
30min am cardio

[audis4]

Thursday, March 29, 2007

OFF weights/cardio

[audis4]

Doc, shooting monday and was curious if I should keep the auxillary workouts heavy every other week or keep all the aux. workouts heavy every week?

Also, since I will be ON, should I take off 1 week after week 12 like you suggested and hit my max the week after or workout that week I'm supposed to have off?

[Doc.Sust]

Doc, shooting monday and was curious if I should keep the auxillary workouts heavy every other week or keep all the aux. workouts heavy every week?

Also, since I will be ON, should I take off 1 week after week 12 like you suggested and hit my max the week after or workout that week I'm supposed to have off?

i like the auxilllariedheavy everyother wk seemed to work better for me than burning out by going heavy every wk, i had better gains.

we want to time when youmax perfrectly, you should be maxing at teh contest NOT before, for instance, my last deadlift cycle, i didnt pull anything over 540lbs in training , at the contest i did 605lbs, andy bolton, the 1003 deadlifter, worked up to only 700lbs in training for triples and pulled 1000. dont leave your big lifts in the gym, save them for the contest where it counts. as soon as you find out what meet you are doing(the date) we will time it out to make the program end one wk beofre the contest, take the contest wk completely off and than max at the contest.

[Doc.Sust]

IPF 3 lift training program

this is how i want you to folllow

wk 11 dont follow the program! i want you on this wk instead to stay real light, this is called de-loading, i want you to lift on your scheduled days and do 3 total sets of 3 reps with 60% only, no auxillaries
wk 12 , completely off, wk 12 should be the contest wk. this is how i used the program. i urge you to follow it the same way if not, you may leave your best lifts in the gym like i asid before.

[audis4]

i like the auxilllariedheavy everyother wk seemed to work better for me than burning out by going heavy every wk, i had better gains.

we want to time when youmax perfrectly, you should be maxing at teh contest NOT before, for instance, my last deadlift cycle, i didnt pull anything over 540lbs in training , at the contest i did 605lbs, andy bolton, the 1003 deadlifter, worked up to only 700lbs in training for triples and pulled 1000. dont leave your big lifts in the gym, save them for the contest where it counts. as soon as you find out what meet you are doing(the date) we will time it out to make the program end one wk beofre the contest, take the contest wk completely off and than max at the contest.

ok, I'll do that; light one week and heavier the next.

Makes sense, I wont plan on maxing out in the gym. My contest is July 6-8 (not sure which day) but I just sent my form in today.

[audis4]

IPF 3 lift training program

this is how i want you to folllow

wk 11 dont follow the program! i want you on this wk instead to stay real light, this is called de-loading, i want you to lift on your scheduled days and do 3 total sets of 3 reps with 60% only, no auxillaries
wk 12 , completely off, wk 12 should be the contest wk. this is how i used the program. i urge you to follow it the same way if not, you may leave your best lifts in the gym like i asid before.

ok, I've been following the program 100% so far. Once I hit week 11, I'll do the 3 sets of 3 reps. Yes, I will follow it as you tell me.
Thanks much doc, you've been a huge help!

[Doc.Sust]

ok, I'll do that; light one week and heavier the next.

Makes sense, I wont plan on maxing out in the gym. My contest is July 6-8 (not sure which day) but I just sent my form in today.

get a calender and lets plan this out, the timing for one the program ends has to corelate with the meet. answer me this, if you were to do the program to completion what wk would the program end?

[Doc.Sust]

also audi's are there any other powerlifting meets in seatlle before the meet? even if they are drug free, i think it is worthwhile to go see one before you compete in one so you have an idea of how it works. it isnt neccessary, i didnt do this for my first contest, however, when i start a new person out i force them to do this so by the time there meet comes, they are more aware of how it works and less likely to get pre-contest jitters.

[audis4]

get a calender and lets plan this out, the timing for one the program ends has to corelate with the meet. answer me this, if you were to do the program to completion what wk would the program end?

ok sounds good!

Today is the last day of week 2.

I I were to stick to the schedule as planned, the end of week 12 would be June 8.

[audis4]

also audi's are there any other powerlifting meets in seatlle before the meet? even if they are drug free, i think it is worthwhile to go see one before you compete in one so you have an idea of how it works. it isnt neccessary, i didnt do this for my first contest, however, when i start a new person out i force them to do this so by the time there meet comes, they are more aware of how it works and less likely to get pre-contest jitters.

I agree!

I know there are contests in June and July in Seattle. I'll head over there for the weekend and see what a contest is like before July 6 Thanks doc!
do they play music while your lifting? that would get me so pumped !

[Doc.Sust]

ok sounds good!

Today is the last day of week 2.

I I were to stick to the schedule as planned, the end of week 12 would be June 8.

when is the contest again?

[Doc.Sust]

I agree!

I know there are contests in June and July in Seattle. I'll head over there for the weekend and see what a contest is like before July 6 Thanks doc!
do they play music while your lifting? that would get me so pumped !

APF does. some meets you can bring your own disc and they will play your music when you lift. depends on who is running the event

[audis4]

when is the contest again?

July 6-8
Not sure which day

[audis4]

APF does. some meets you can bring your own disc and they will play your music when you lift. depends on who is running the event

I hope this one does, that would help my lift

[audis4]

March 30, 2007

Squat:
275lbs
2X6

Flat bench:
175lbs
3X5

Low back rows:
varied the weight. Started off light, went heavy
5X10

Tricep extension:
again, weight changed, don't remember how much but used perfect form; started off light, ended fairly heavy.
3X12

Great workout!

[Doc.Sust]

July 6-8
Not sure which day

ok we have to extend your program so you peak for july 6-8th, you dont want to finish in june and than have four wks left before the meet. we will have to repeat a few wks so that the program ends correctly, what wk are you on in the program?

[audis4]

ok we have to extend your program so you peak for july 6-8th, you dont want to finish in june and than have four wks left before the meet. we will have to repeat a few wks so that the program ends correctly, what wk are you on in the program?

tomorrow will be the beginning of week 3

[audis4]

Saturday, March 31, 2007

OFF
30min am cardio

[audis4]

Sunday, April 01, 2007

OFF

[Doc.Sust]

audi's follow this

wk of april 7 wk 3 workout
wk of april 14 wk 4 workout
wk of april 19 wk 3 workout
wk of april 28 wk 4 workout
wk of may 5 wk5 workout
wk of may 12 wk 6 workout
wk of may 19 wk 5 workout
wk of may 26 wk 6 workout
after this follow the program as normal form wks 7- wks 12 and it sets you up to peak exactly for the contest. remember wk 11 will be a deload wk for you and wk 12 you will do NO lifting since this is the wk of the contest.
does this make sense?

[Doc.Sust]

during the deload wk, you will work up to 60% of your maxes for 3 sets of 3 reps, no other auxillary work will be done

[audis4]

audi's follow this

wk of april 7 wk 3 workout
wk of april 14 wk 4 workout
wk of april 19 wk 3 workout
wk of april 28 wk 4 workout
wk of may 5 wk5 workout
wk of may 12 wk 6 workout
wk of may 19 wk 5 workout
wk of may 26 wk 6 workout
after this follow the program as normal form wks 7- wks 12 and it sets you up to peak exactly for the contest. remember wk 11 will be a deload wk for you and wk 12 you will do NO lifting since this is the wk of the contest.
does this make sense?

ok, so april 7 (do you mean this week?) I follow week 3's workout and next week's week 4's etc?

[audis4]

during the deload wk, you will work up to 60% of your maxes for 3 sets of 3 reps, no other auxillary work will be done

excellent, got it! Thanks doc!

[audis4]

Monday, April 02, 2007

Deadlift:
335lbs
3X6

Dimmel deads:
155lbs
3X6

Manta ray squats:
185lbs
3X6

I'm an idiot and forgot lat pull downs...forgot my workout sheet

going light on auxillary workouts this week

[Doc.Sust]

ok, so april 7 (do you mean this week?) I follow week 3's workout and next week's week 4's etc?

yes, that is what i mean

[Doc.Sust]

Monday, April 02, 2007

Deadlift:
335lbs
3X6

Dimmel deads:
155lbs
3X6

Manta ray squats:
185lbs
3X6

I'm an idiot and forgot lat pull downs...forgot my workout sheet

going light on auxillary workouts this week

just do the pulldowns on the press day to make them up, no big deal

[UberSteroids]

Looks like this is getting tougher hah! Keep going Audis!
So this whole program is strictly for power right? Well with power and strenght comes the size...

[audis4]

^^you got it bros!!

[Doc.Sust]

Looks like this is getting tougher hah! Keep going Audis!
So this whole program is strictly for power right? Well with power and strenght comes the size...

yes it does!