Journey to the Awakening of the Rinnegan Watch

UchihaMadara
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A mate told me to post my gym stuff here, currently doing Conor Lutz's beginner 8 week programme...all shall be revealed soon .....

Bio:
Name: Madara Uchiha
Age: 22
Height: About 6,1
Weight: 93.2kg (I was 80 a year ago but went AWOL after a family member died, I've cut from 100 to 80 before)

PRs till date:
Squats:130-3x6,140-4,145-2
TnG Bench:85-3
Deadlifts:150-8,160-6,170

Background:
I want to compete in powerlifting so I don't think its worthwhile to discuss my lifts in other movements. In terms of my 'lifting journey', I have trained for a couple of months and ended up taking big breaks either due to exams, internships, family issues and frankly lack of discipline and commitment from my side. I've done 12 weeks on a 5x5 programme, Candito Linear Program, 4 week block on Wendler's, 4 weeks on Texas Method and 6 weeks on Greyskull.....Recently I got really ill and during my time off realised I need to train like a powerlifter, either way I'm currently doing a periodized programme. I'm hoping this thread will serve as motivation and learning tool for myself. I'm currently in my final year at Uni and ought to finally start studying - something I haven't done since my A-level days, I don't even know how I passed the last two years lol. Last thing, I will train every 4 days - I find this to be optimal from a strength perspective and my sessions last around 3 hours at the moment.

Current Targets:
By the end of the 7 week programme I will be doing 1RM tests, nearer to the final week I will be able to realistically determine which weight I should be aiming for. I don't think long-term targets are for me, right now just gymming consistently will be enough - I've spent most my time trying to 'get back to where i was'.
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Aristotle's' Disciple
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Can definitely follow very comfortably here, in
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UchihaMadara
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Week 2 Workout 2/3 (note numbers in brackets are rest times, not RPE lol)

Deadlifts:137.5-1x5 w/ hook grip (8), 115-8x3 (4)
PausedBenchPress:75-5x5 (7)
PecFlies:5-5x10 (30 seconds)
KneeRaises:3x12 (30 seconds)
[email protected]:2 minutes
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Unistudent77
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In
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Angry cucumber
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In

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UchihaMadara
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Week 2 Workout 3/3

Back Squats:115-4x3 (4)
Paused Bench Press:75-4x6 (8)
Flies, Face-pulls, Core stuff

Pain on the right side of lower back, didn't inhibit me from doing my movements today however. I think its from either due to extra control on the eccentric portion of deadlifts (I haven't DL'd for a while, last did 3 plates like 9 months ago lol) or sometimes the bar twists on my horse matt at home and the bar isn't completely straight if you get what I mean.

Overall a good start to the programme, week 3 workout 1 is on Wednesday - 80kg on the bench will be intimidating but I need to man up. I prefer to do voice notes so if anyone knows a way to do that and post it here that would be great.
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Gone Revising II
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Good luck.
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Naruke
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Will be subscribing to this. Good luck bro
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UchihaMadara
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Week 3 Workout 1/3

Back Squats:110-6x4 (6)
Paused Bench:80-5x4 (8,8,8,9,9)
Incline flies, Face-pulls, Knee raises w/ Barbell-only Dls, Planks

I should add some Cardio I did when I linked this girl 40 mins straight before she had enough and I had to bust on command lol. I felt quite drained, sleepy for this workout due to some other external factors as well but overall a very positive session.

Squats felt good, managed to film a set and was happy with the form and speed. I'm trying to ensure I hit parallel and don't go any deeper - controlling the descent is key but at the same time I don't want to make the lift harder and transform it to a pause squat.

Bench press went very well, still getting PBs and I've never done this kind of volume with 80 before. Next session I will be doing 4x5 on 80; will be increasing the rest time slightly.

I did some barbell deadlifts 3x20 to work on a few things - I did something to the RHS of my lower back but it only bothers me on DLs and not Squats. I suspect its due to me 'using my lower back' on the lockout now.

Next session will be on Sunday/Monday - I have deadlifts and bench that day. Off to Uni on Tuesday - plan to start work TODAY- taken me a few weeks to get other an incident but feeling better now
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Sae.HH
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(Original post by UchihaMadara)
I should add some Cardio I did when I linked this girl 40 mins straight before she had enough and I had to bust on command lol. I felt quite drained, sleepy for this workout due to some other external factors as well but overall a very positive session.
:rofl: Nice PB's!
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UchihaMadara
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(Original post by Sae.HH)
:rofl: Nice PB's!
RT I can last forever once I've got into the pace in the first 10 minutes or so....I slyly wanna do a porn audition for Bangbros or something, I reckon I will put these male actors to shame.
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UchihaMadara
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Week 3 Workout 2/3

Deadlifts:142.5-5 (8), 120-8x3 (3)
Bench:80-5,5,5,4,1 (9)
PecFlies:7.5-5x10 (30)
KneeRaises:3x20 (1)
BodyweightPlank:2mins15secs

Deadlifts overall went well, I feel as I deadlift almost every 2 weeks roughly that I'm not building familiarity with the hook-grip. I need to think about adding extra work on the other days, most likely barbell shrugs. The straps were harder to put as the barbell at my uni gym is thicker than the one I have at home, did last two sets beltless as well.

Bench was off because I never felt at home, tight, well-retracted on the bench at the gym. I'm so use to my home bench that it will take time to get use to the uni bench. Issue was I always had my line of vision too forward where I would like it relative to the bar. As I have no1 to give me a lift-off, I would end up losing retraction and fairly lucky didn't snap my shoulders up....although lets see how they feel the next upcoming days. Last set I unracked as I felt like I had lost tightness whereby making the lift unsafe, the weight actually felt fine - I think the plates weigh less than mine at home. On a small note, third set, middle 3 reps were more TnG than paused. Lots of hw to do for the bench press and set up fixes.

Other stuff are self-explanatory.

Next session Friday, thinking of actually increasing the weight subscribed on the spreadsheet for Squats, I originally put 145 as my 1RM - although this is less than my 1RM - at the time I had taken a break from lifting and was coming back from an illness. I might just bump that figure by 5-10kg. I guess this is me auto regulating but don't have experience of this on a periodised programme.
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UchihaMadara
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Week 3 Workout 3/3

Paused Bench:80-3x6 (10)
Back Squats:120-3x4 (7)
Incline pec flies, hook grip shrugs, core stuff

Squat rack was taken so benched first. I had been feeling my pecs the last few days after my previous session but warm-ups felt fine so decided to do the working sets today - I was thinking of either training tomorrow altogether or doing my upper work tomorrow.

Bench overall very happy with, rest time is up but I'm delivering. Odd few reps there weren't completely paused but today managed to set-up much better. For homework I need to work on the timing of the flare on the concentric. Wore my belt, still had bit of pain/aches on RHS of lower back after but soon went away after warming up with squats.

Not the best sleep leading to the session but decided to up the Squats (programme called for 115-3x4), first few sets were bit slower than my liking but third set was much better. Better control on the ascent especially.

Accessories: did 7.5-5x10 on incline flies to work some upper chest, biceps :,) did 80-2x20 barbell shrugs with hook-grip - I will do these every last workout of the week. Core stuff were fine.

Bench seems to have profited so far from the programme, Squats I feel maybe not enough intensity, then again I did put a lower number for the 1RM. Next session will be on Wednesday (extra day of rest as got an interview).
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Sae.HH
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(Original post by UchihaMadara)
Week 3 Workout 3/3

Paused Bench:80-3x6 (10)
Back Squats:120-3x4 (7)
Incline pec flies, hook grip shrugs, core stuff

Squat rack was taken so benched first. I had been feeling my pecs the last few days after my previous session but warm-ups felt fine so decided to do the working sets today - I was thinking of either training tomorrow altogether or doing my upper work tomorrow.

Bench overall very happy with, rest time is up but I'm delivering. Odd few reps there weren't completely paused but today managed to set-up much better. For homework I need to work on the timing of the flare on the concentric. Wore my belt, still had bit of pain/aches on RHS of lower back after but soon went away after warming up with squats.

Not the best sleep leading to the session but decided to up the Squats (programme called for 115-3x4), first few sets were bit slower than my liking but third set was much better. Better control on the ascent especially.

Accessories: did 7.5-5x10 on incline flies to work some upper chest, biceps :,) did 80-2x20 barbell shrugs with hook-grip - I will do these every last workout of the week. Core stuff were fine.

Bench seems to have profited so far from the programme, Squats I feel maybe not enough intensity, then again I did put a lower number for the 1RM. Next session will be on Wednesday (extra day of rest as got an interview).
2 plate bench 3 plate squat (again) incoming
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UchihaMadara
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Week 4 Workout 1/3

Squats:115-4x6 (7,7,8,8)
PausedBench:85-3,3,4 (10) and 60-8 (4)
InclinePecFlies:5-5x10
KneeRaises:30

Did this session yesterday, ideally would of trained on Tuesday but had an interview and travel to deal with.

Squats overall went well, slight form breakdown on later reps due to fatigue although last set I noted having my stance bit more narrower made it smooth sailing. Overall a volume PB, I actually was supposed to do 110-4x6 on the spreadsheet but felt that wouldn't of been much of a challenge - considering I train every 4 days. Current 1RM for Squats that I have inputed is 157.5, next time I squat will have doubles on 135 so weights are taking a big jump north.

Bench failed to get tight and comfortable, I think this was due to me being tired from Squats and my shirt was slippery I suspect - the bar rolled during Squats. Warmed up to 80 for a single before doing my working sets. Programme had me to do 85-4x4, first set I unracked after the bar rolled in my hands (I bench with no spot, no safety pins), second set I misgroved some reps as I wasn't as stable on the bench with the bar middle more on the right etc. Third set was better so did 4 reps. I made sure I got the rest of the volume with the 'drop set'. Few bits of homework but still confident for my next bench sessions.
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UchihaMadara
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Week 4 Workout 2/3

Bench: 85-3&f,2,3 (10) & 50-10,8 drop sets
Deadlifts: 147.5-3 w/hook (8) & 130-8x2 (3)
Incline pec flies, knee&leg raises, plank

I think all the busting nuts the day before severely affected my bench. I had a training partner after ages, not sure if that negatively affected me as he was questioning quite a lot of stuff. Either way just felt like my CNS wasn't there, first set the third rep didn't move that slow, fourth rep I kinda of gave up, slight misgroove, no energy to grind.....i held it on my chest for a good 10 seconds before my partner was like oh let me help him, his not doing a lonnnggg pause lol. My pecs defo got stretched, took it easy afterwards and just wanted to get the desired volume. Thats kind of two bad bench sessions I think for different reasons, either way next bench session will say a lot if its the numbers or just the external factors as mentioned.

P.S. Will be benching in squat rack next me think

Deadlifts were fine, hook grip was bit loose for the third rep on 147.5 but nothing to worry about. The 8x2 after was fun as I was doing it back n forth with my partner. Deadlifts slowly hopefully will get back on track. The accessories need not be explained.

I think the lack of chakra meant I couldn't even use my Mangekyou and use Susanoo to grind like I normally do, would...diet and sleep wasn't bad at all for the session so I'm gutted. Hopefully come back stronger and hungry on Thursday.
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Sae.HH
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(Original post by UchihaMadara)
I think the lack of chakra meant I couldn't even use my Mangekyou and use Susanoo to grind like I normally do, would...diet and sleep wasn't bad at all for the session so I'm gutted. Hopefully come back stronger and hungry on Thursday.
:rofl: :rofl: :rofl:
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UchihaMadara
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(Original post by Sae.HH)
:rofl: :rofl: :rofl:
true story bro
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UchihaMadara
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Week 3 Workout 2.5/3 lol

Squats: 125-2x3 (6),135-2x2 (9-10), 117.5-2x5 (6,7)
Deadlifts: worked up to 100-4 w/hook grip and shrugs at top
Knee raises:3x20 (30)
Plank: 1 min 15 secs

Didn't have time to do bench as well so decided to split the third workout into an lower and upper workout, will do upper tomorrow. Squats surprisingly went ok, few grinders but time to learn the art of grinding before attempting 1RMs. Knee raises was a volume pb so planks suffered straight after, just did it quickly to feel good in the lower back. Ayt snm
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RobJ93
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Those are some powerlifting rest periods. in.
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