The awakening... !

[m_langlois01]

Finally, I have spare time on my hands and I hope I'll be able to keep a new log here. After reading some info about powerlifting, I thought it would be a good idea to start training again! However, I'll move from swimming to powerlifting, and damn, that will probably be the thoughest (sp?) challenge of my life (as of now, of course). I determined my PR this morning for the deadlift, the full squat and the bench press, but the results were ugly: DL: 185 lbs, FS: 165 lbs, BP: 115 lbs at 140 lbs (damn, even Jacques Chirac is stronger than me ).

Anyways, I will completely stop swimming and only concentrate powerlifting. I will use Stephan Korte's 3x3 program for about a year, and I'll see after that...

Here's my training program:
1. Cycle: August 6th – September 2nd.
Phase I: Week 1-4 High Volume Phase - current maximum:
Squat - 165 lbs., bench - 115 lbs., deadlift - 185 lbs.
Projected maximum:
Squat -190 lbs., bench -125 lbs., deadlift - 200 lbs.

Week 1 - Monday August 7, 2006
Day 1: squat – 5 sets of 5 reps with 58% of 190 lbs. = 110 lbs.; bench - 6 sets of 6 reps with 58% of 125 lbs. = 72.5 lbs.; deadlift- 5 sets of 5 reps with 58% of 200 lbs. = 115 lbs.

I'll try posting some more info on me tomorrow,

Cheers from Canada,

Mathieu

[bronco]

Cool that you are going into powlifting training .

How much wieghtlifting have you done before? I dont think the Korte 3x3 is suitable for a beginner. First, if you're a beginner you wont really need an advanced program, you'll make good gains anyway. Second, it will likely take you a while to get the technique and core strength to be able to safely go for maximum efforts on the squats and deads. Third I think it's too much volume for a beginner.

I would rather reccomed doing some basic fullbody or two-split program for the first six month or so.

[buzz]

Aye, good that you are getting into powerlifting, but I'd agree with Bronco that the 3x3 is pretty much for advanced lifters, and I also wouldn't do any cycle/routine for as long as a year.

Your lifts are pretty good just now, especially at your low bodyweight, but something like 5x5 or the jackalsgym basic routine - http://www.jackalsgym.com/xwwop/xwwoploader1_0.aspx (depending on how much lifting you've done in the past) might be more suitable.

[bronco]

Hmm, now that I read your post again it seems obvious that you are not completely new to weightlifting, so some of the advice I wrote above might not be applicable. I still dont think the Korte 3x3 is a good idea though. Depending on how much experience you have something like what buzz suggested might be good.

[JP]

on the other hand, one never knows, kortes is HARDCORE so if you can take it, all respect to you

[m_langlois01]

Ouch! My legs and lower back are hurting more than anything I've ever experienced... That workout yesterday was harder than I actually thought. I'm so used to light weights that even 100 lbs on the squat seemed like I was crushed by a bulldozer.

@ bronco: I've done some "light" weightlifting in the past 4 years or so, but I've done nothing to induce muscle growth/strength. So I'm actually kind of new to "heavy" weightlifting!

@ buzz: That jackalsgym basic routine seems a good one (I'll forget that 3x3 program for now, way to hardcore for me). However, how do we do the assistance exercises? Say, workout 1: Full squat 2x12x60%, leg extensions 2x12, calf raises 2x12, situps 2sets. Do I have to reach failure on the leg extension, calf raises and situps? Or do I simply lift until I feel tired? Also how much rest should I get between sets?

@ JP: Damn, I way overestimated myself. I may live hardcore, eat hardcore and listen hardcore music, but this guy is hardcorder than me. Do you still respect me ?

[m_langlois01]

I'll just continue to describe myself a bit, so that you guys know me better. I'm a 21 year-old guy and I stop training about 2 years ago, when I entered university. Before that, I did 3 years of karate and I competed in swimming events for 6-7 years. Endurance was always my strong side. I was able to retain my breath (not sure if that's a good expression...) for 100 seconds, and I could run for about 5 minutes at 200 beats/minute. I definitively don't want to test myself again (well, not for now) since I am now a fat ass.

I became vegan 2 years ago (for ethical reasons, of course) when I met my actual girlfriend and when I entered university (damn, a shitload of shit happened in my life in 2004!) This is what my meal plan was 2 years ago:
meal 1: vegan shit
meal 2: vegan shit
meal 3: vegan shit
and so I thought if I eat shit, shit shit and tell someone else he's full of shit, does that mean I can eat that person? So a debate started between me and my brother and I decided to start eating clean (since I don't want to use that shit word... But did you know that when you read it backward, it says tihs!!!)
So now my meal plan consist of mostly clean food:
meal 1: cereal-soy milk-fruit-chlorella + maca powder + yerba mate
meal 2: dates-grawnola-vegetable juice-fruit-pudding
meal 3: beans(i'll try sprouting them instead of cooking them) + salad + fruit
meal 4: dates-fruit-hemp seeds
meal 5: any leftovers, but mostly quinoa-rice-millet (I'll also try to sprout them) + salad
meal 6: green tea + fruit

this is it for now, enjoy life!

[buzz]

With the jacklsgym routine there is a ton of assistance stuff, that i wouldnt worry too much about. I guess if you have the time and the urge to do it then go for it, and just use weights you feel comfortable with. I wouldn't quite go to failure on them.

It may be worth running a full body prog as Bronco suggested, before doing the jackalsgym one though, depending on how much lifting you have done, and how accustomed to load your body is. Otherwise, if you do do the JG one, just go easy on the first cycle so when you get to the heavier stuff (2x3, 3x2's) the weights are still well within your capacity.

Good luck, and let us know how you get on!

[JP]

@ JP: Damn, I way overestimated myself. I may live hardcore, eat hardcore and listen hardcore music, but this guy is hardcorder than me. Do you still respect me ?

well, korte is tough - and if you perseviere you either get injured or strong and many are willing to take that risk

[m_langlois01]

Ok, it has been a month now that I didn't post anything, so I think it's time for a follow up (or follow through? or another word maybe...??).

Since the beginning of September, I moved to Quebec city, at about 300 km from my hometown. Now I won't be able to train freely (ie in my basement), because I'm stuck in a residence. But I still have access to the university's gym.

I didn't train a lot this past month, but I mostly did push ups, sit ups, one leg squats and pull ups. I'll need to catch up to my supposed "powerlifting routine"

Anyways, a question for you guys: is it possible to gain strength without gaining mass? Because as of now, I want to gain somewhere between 20-30 lbs, but after that, I'll want to mostly gain strength...

[m_langlois01]

Ok, so now that I can't train "the way I want" at the gym, I'll have to train in my bedroom. As of now, I'll mostly do bodyweight exercises, but in two weeks, I'll bring 2 35-pound dumbbells. From there, I'll try doing kettlebell exercises with db...

September 26, 2006

Breakfat : 2 bananas, 1 orange, grapes, yerba mate

One-leg squat 1x3
Pushup 1x10
Bridge 1x30 seconds
Pull up on door 1x4
Handstand pushup 1x30 seconds
Crunch 1x10 with 5 lbs
V up 1x5
Side bend 1x5 with 5 lbs

Snack: apple + granola

Lunch: 3 falafels + chili + grapes + 1 piece of chocolate

Snack: apple + hemp seeds

Dinner: salad of romaine heart + miso-ginger vinaigrette + chili + green tea

Woot Woot! I must prepare for the first exam of the semester!

[albin]

From there, I'll try doing kettlebell exercises with db...

In that case, have you read this article? A rope is cheap, but you probably need a good dumbbell that doesn't fall apart if you wrap a rope around it and start swinging.

[m_langlois01]

From there, I'll try doing kettlebell exercises with db...

In that case, have you read this article? A rope is cheap, but you probably need a good dumbbell that doesn't fall apart if you wrap a rope around it and start swinging.

That's an interesting article. I might try that instead of only dumbbell... But I still have to wait 2 weeks before I have access to dumbbells

[m_langlois01]

September 27, 2006

Breakfat : 2 bananas, 1 orange, 1 pear, yerba mate

Snack: apple + granola

Lunch: lentil salad, 2 slices bread + molasse, grapes, piece of chocolate

One-leg squat 1x3
Pushup 1x10
Bridge 1x30 seconds
Pull up on door 1x4
Handstand pushup 1x30 seconds
Crunch 1x10 with 5 lbs
V up 1x5
Side bend 1x5 with 5 lbs

Snack: shake

Dinner: pizza + coca-cola

[m_langlois01]

September 29, 2006

Pushups with clap: 4 with claps, then I did the last 6 with regular pushups
Dips between benches: 1x10
V ups: 1x10
Medicine ball golf swing: 1x10 (I don’t have a medicine ball right now, so I’m using a dictionnary!)
Burpee with pushup: 1x10
Boxing: 30 seconds
Bridges: 30 seconds
Duck walking: 30 seconds with holding a dictionnary in a military press position
Grab the cherries: 30 seconds
Wall chair: until I couldn’t hold it

Only did 1 set, as I'm out of shape. And I definitively need to up my VO2 max. I changed up a bit my conditioning workout... It will stay like this for a while. I'll do it 3x per week. I'll add dumbbell workouts in about 2 weeks.