The Intelligent & Relentless Pursuit of Muscle™
Training Logs
 
Pigtown Power: Scott K's Powerlifting and Living Hood Rich log
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

quick update I did a meet today and totaled 1404. Squatted 501 (21 pound meet pr), benched 308.9 (tied meet pr), And pulled 595 (44 lb meet pr) will have videos soon. Bodyweight was 281-282ish

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

<iframe src="https://www.facebook.com/video/embed?video_id=10151595282834976" width="720" height="1280" frameborder="0"></iframe>

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

working on the video link, also feeling like I was hit by a truck

  Post New Thread | Reply | Quote | Report
 

scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

Get that video up! I know you destroyed squat and deadlift. Awesome how quickly you're pushing that total up.

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

thanks! the video is on my girls phone so I got to get that from her and download them to youtube.

I have decided that I am going to take off until fall from meets. The goal in mind is 1500. I am confident that I can increase my squat a fair amount and deadlift the same. The kicker is my bench. How I am going to tackle this is just simply do something different. I am looking into different programs to start. I am almost sure I am going to try the sheiko program. I figure with no contest on the horizon I have nothing to lose. I love the Josh Strength method for peaking, however I feel that my mind needs the change for the time being. I am also working on getting some excess fat off. I am guessing I will lose down to 260 or so. Then when I have a contest in mind I will pack on the weight.

Individual lift goals by the end of the year
Squat- 530-550
Bench-330-340
Deadlift- as close to 700 as possible. (may be a stretch but I feel I have figured something out with my deads as of late)

cant wait to start training again. Taking off until friday.

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500



595 dead

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500



501 squat

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500



309 bench

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

sheiko day 1 week 1 (#29)

Bench 150x5, 180x4 for 2 sets, 210x3 for 2 sets, 225x3 for 5 sets
squats 225x5, 300x5 for 2 sets, 350 5x5
bench 150x5, 180x5, 195 4x4
flys 5x10 with 30lbs
Gm's 5x5 with 85lbs


this was much harder to complete then it looked on paper. The benching was easy the squatting wore me out. Nothing like a good change to your routine to spark new interest. Bodyweight is at 278.

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

day 2 soooo this definatly looks easier on paper. My body is not used to the rep scheme or the exercise choices. The volume is a lot but its not taking too much of a toll on me

Deads to the knee (I went all the way up after a pause at the knee, not sure if thats right or if I just hate myself)
270x5, 345x3 for 2 sets, 405x3 for 2 sets, 435x3 for 4 sets
incline bench 165x4 for 6 sets
dips bw 5x5
rack pulls 315x4, 375x4, 435x4 for 2 sets, 495x3 for 4 sets (good god I suck at these)
lunges bw 5x5
some ab work 3x10

I am definatly not good a rack pulls and it just feels awful when I do them. I am sure that it will make me better in the end.

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

day 3 of this awful experience

bench 155x5, 185x5, 195x4, 225x3 (2 sets), 245x2 (2 sets), 235x3 (2 sets),195x4, 185x6, 150x8
flys 5x10
squats 225x5, 300x4 (2 sets), 350x3 (2 sets), 375x3 (5 sets)

gm's and french press will be done tonight, ran out of time. The benching is not hard however I am making sure my pauses are long and really concentrating on squeezing my lats which I dont usually do.

squats were awful even tho the weight was not a lot. I got through however, hopefully I will adapt more next week.

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

week 2 day 1
Squats 250x5, 300x4 2 sets, 350x3 2 sets, 405x2 5 sets
bench 150x5, 195x4, 225x3 2 sets, 245x2 6 sets
flys 5x10
push ups 5x10
Squats (again....) 275x3, 325x3, 375x3 for 4 sets
gms 5x5

this was rough. I was dizzy for the last 2 days and that did not help at all. 405x2 got stronger by the 4th and 5th set. benches were easy and squatting again was awful but completed...

I feel like ass hope this makes me better

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

bodyweight is 276ish

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

pretty much stopped logging here but I will still post some videos. If anyone really gives a shit just friend me on Facebook I post my logs from there now.

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500



recent rep work

  Post New Thread | Reply | Quote | Report
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

recent speed pulls (went back to cube method)








and if you type in my long ass name on facebook you will find me

  Post New Thread | Reply | Quote | Report