Powerlifting Log

[Powerbuilder]

Finally gonna start a log on here. Getting in shape for a powerlifting meet sometime over the next 8-12 weeks not sure which one yet. Fresh off of a 2 month low intensity period getting back into the swing of things.

Current Max Goal
Squat 675 750
Bench 455 500
Deadlift 605 675
Bf 12ish (complete guess) 8%

It's gonna take a lot to hit those goals but I like a challenge. This month I'm picking up the intensity but not getting to structured. I'm going to attempt to do 2 very heavy weight, volume days each week consisting of doing around 10 heavy working sets with medium to low reps. Alternating between Deadlifts/Incline Bench 1 week and Squats/Flat press the next. If I don't feel like i'm burning out and I'm getting results i'll continue to do it. Here's my deadlift workout from earlier this week and a current pic.

[ame="https://www.youtube.com/watch?v=-NsaTLz9OGg"]Kevin OAK 6AM Deadlift Training - YouTube[/ame]

 

[Powerbuilder]

Continuing with the high sets high weight medium to low reps strategy. Not a particularly great workout, came in kind of flat Haven't really been eating enough are getting enough fluids in this week. I was hoping to hit the reps a lot easier, that's just the way it goes sometimes. Still a lot of strength to gain back, bench press seems to have been affected the most by my 2 month low intensity period.

[ame=http://www.youtube.com/watch?v=IVRd4_gjW5Q]Kevin OAK Bench Training 6-14-13 - YouTube[/ame]

 

[Lumber-Yard]

You know I'm in on this!

Impressive Numbers already- it's gonna be insane when you hit those goals

 

[Powerbuilder]

You know I'm in on this!

Impressive Numbers already- it's gonna be insane when you hit those goals

Thanks man.

 

[Powerbuilder]

Last heavy set of this mornings squat workout. I was mostly working on getting depth with heavier weight. Came in very tired, definitely didn't have enough food or liquids in me so was pretty happy with pulling off a 600 double under the conditions.

[ame="https://www.youtube.com/watch?v=h6Vk8VIprZY"]Kevin OAK 595 Lb x 2 Squat - YouTube[/ame]

 

[mike21886]

Awesome squat video, how much do you weigh?

 

[Powerbuilder]

Awesome squat video, how much do you weigh?

Thanks man, right now i'm right under 240. I'm trying to stay lean for another week or so before I up my calories again. Here's a current back pic.

 

[Powerbuilder]

Here's a video of some of yesterdays hamstrings/hips/back workout. Keep in mind I went up to 595 lbs on squats the day before. Today's focus was on working the other leg muscles that are important overall. Specifically working on getting my hamstrings up to par and hips stronger and looser.

[ame="https://www.youtube.com/watch?v=8e01Xky4W9E"]Kevin OAK 495 Lb Stiff Leg Deadlift, Hamstrings/Hips/Lower Back - YouTube[/ame]

 

[Powerbuilder]

635 Lb Deadlift

Deadlift Day: The plan today was to go more for volume than weight, I can tell my lower back couldn't really hold up for 9 working sets of 5 reps though so I up'd the weight a little more than I wanted to towards the end to make up for doing less reps. Overall I'm happy with the progress. I've been on low carbs all month so i'm excited to see what type of damage I do when I have energy again. I think 700 is feasible in 2 months or so.


[ame=http://www.youtube.com/watch?v=JLS1H6PUkdw]Kevin OAK 635 Lb Deadlift - YouTube[/ame]

 

[Lumber-Yard]

BADASS deads mate!
Can't believe you didn't lose control of that bar when the plates fell off one side

I'm watching that video for motivation before my DL session on Wednesday

 

[Powerbuilder]

BADASS deads mate!
Can't believe you didn't lose control of that bar when the plates fell off one side

I'm watching that video for motivation before my DL session on Wednesday

Thanks, I think I tweaked my neck a little bit. I have the same feeling you get in your neck when you sleep funny.

Bench stregnth is starting to come back, worked up to 435 this morning.

 

[Powerbuilder]

[ame=http://www.youtube.com/watch?v=4vHmGeeX5pc]Kevin OAK Strongman Training 6-28-13 - YouTube[/ame]

Finally got my ass in a real Strongman Gym. Worked on Clean & Press form and Atlas Stone form. With the clean & press I'm having issues getting under the bar, I need to loosen my upper body up a bit and just generally get use to the technique. The atlas stone seemed much more straight forward to me just need to get use to the event. Hopefully it's the last time I do such lightweight I should be doing over 300 lbs on both of these.

 

[Powerbuilder]

[ame=http://www.youtube.com/watch?v=mZGcUFiZ_pM]Kevin OAK 705 Lb Squat - YouTube[/ame]

No belt, no knee wraps, no knee sleeves. I decided to pyramid my sets, high volume is a little too much at the moment since I just added in strongman workouts. I worked up to a 1 rep max of 705 not really purposely in terms of the PR it's just the number that made sense with my progression. In a month or so I'll probably add in a belt and knee sleeves. Current target max is 750 - 800 lbs.

 

[Powerbuilder]

Here's a bunch of lifts from last week. I'm getting ready for a powerlifting competition this Sunday so taking it pretty easy this week. Check it out:

[ame="https://www.youtube.com/watch?v=8sABGvSeI2Q"]Kevin OAK first week of July lift's. - YouTube[/ame]