!!DJSTARER's BULK to 21% BF!! - Page 3

**DJSTARER** · 02-19-2008, 05:12 PM

Non-training day diet for the last 7 days or so: (getting back down near weight so I can break the school's deadlift record)

Breakfast:
1 scoop whey
5g mono
1 cup (dry) oats
1/8c egg powder
1 bannana
1tbls MCT oil

70g carb
40g protein
12g fat
(560 kcal)

Meal:
4 oz chicen
2 egg whites
2 cups broccoli
2oz (dry) wheat pasta

50g carb
55g protein
2g fat
(440 kcal)

Meal:
1 pack of almonds
6oz roast beef

30g fat
50g protein
(460 kcals)

Meal:
7oz sweet potato
1tbls MCT oil
4oz chicken breast

45g carbs
12g fat
40g protein
(465kcal)

Meal:
1 pack of almonds
6oz roast beef

30g fat
50g protein
(460 kcals)

pre-bed:
2 scoops dymatize
3oz turkey breast

60g protein
20g fat
10g carb
(470 kcal)

**DJSTARER** · 02-22-2008, 09:57 PM

Week 5, day 3

Okay, so for some reason the russians thought it would be a good idea to go to 80% 2 days after going to 110%.

So here it is:

Squat:

135X5
135X5

205X4
205X4

245X3
245X3

275X2
275X2

~belted~
325X2
325X2

~Briefs and belted~
325X2
325X2

~Briefs, belt, wraps~
335X2

~Full offseason gear~
335X2

2 board press:

135X10
135X10

155X6
155X6

185X3
185X3

205X2
205X2

240X3
240X3
240X3
240X3
240X3
240X3

Extreme Wide Stance Squat:

135X5

245X3
245X3
245X3
245X3

ABS

Done.

**davtown** · 02-22-2008, 10:01 PM

Your Week 5, Day 2 post disappeared for me... I remember seeing it and only being able to glance at it cause I had to go. You did post it... right? Maybe I'm just losing it

**DJSTARER** · 02-22-2008, 11:48 PM

you're right. I have NO idea where it went. Ironmass has been acting up a bit lately.

**bigDman** · 02-23-2008, 03:57 AM

during the last repair some post where lost

**davtown** · 02-23-2008, 04:41 AM

Quote:

Originally Posted by DJSTARER

you're right. I have NO idea where it went. Ironmass has been acting up a bit lately.

hmm. do you log anywhere else that you can copy/paste from? I was waiting for that training session

**DJSTARER** · 02-23-2008, 03:24 PM

I restored it. Here is the exact post:

TEST OUT

Today is a Test out, followed by a taper to my meet. I do not go to failure on any moves. Just heavy enough to know where I'm at. The %s don't make sense because they are off raw numbers... and I used equipment. Hence....100+%s.

Squat:

135X5
205X4
245X4
275X3
275X3

~suited, straps down, belt~
(80%s)
325X2
345X2

~straps up, light wrap, belt~

(90%)
365X1

(105%)
415X1 (PR+5lbs)
*and to be completely honest, I could have done a triple with this weight.
VERY STOKED.

Bench (raw):

135X6
135X6
185X3
205X3
225X2
255X1
(100%)
275X1 (PR+5lbs)
*again, not failure. About 10lbs off. Which means I increased my bench 10-15lbs on a squat routine, in just 4.5 weeks.

Deadlift:

135X5
135X5

225X1
225X1

315X3
315X3

~suited, straps up, but lose, belted~
405X2
405X2

(90%)
455X1

(100%)
525X 1

and for the hell of it:

550X1 (PR+15lbs)
pretty easy

lol. i put 30 lbs on my total with lose gear, and only going to my raw maxes. I can estimate another 30-50lbs on squat, 20lbs on deadlift, and I didn't even have my shirt on for bench... so 40-50lbs there too..... holy shit.

**DJSTARER** · 02-24-2008, 11:42 PM

Week 5, day 4

Deadlift:

225X5
225X5

275X3
275X3

315X2
315X2

(70%)
375X4
375X4
375X4
375X4

1 armed DB Row:

80X15
80X15
80X15

Incline BB Press:

135X10

175X4
175X4
175X4
175X4

Close Stance GMs:

5X5 with 135

Weighted ABS:
3X10

**DJSTARER** · 02-26-2008, 01:05 AM

Week 6, day 1

Bench:

135X6
135X6

165X3

185X3
185X3

205X2
205X2

(shirted)

265X2 (neither touched)

275X1 (no touch)

275X1 (touched, but lower than I want)

~negatives only~
295X2 (touched low again)
295X2 (touched, better, but still low)

*not very happy about this. My 6-7 lbs of extra body weight is making my bench groove completely different this time around. The shirt is MUCH tighter. Hopefully through my current weight loss plan, and practice, I'll be able to comfortably touch 275. That's what I want to open with come March 15.

Squat:

135X5
135X5

205X4
205X4

245X2

275X2
275X2

~competition suited, briefs only, belted~

325X2
325X2

~Full competition gear, lose wraps, soft belt~

345X2
345X2
345X2

*okay, so like the bench shirt, I was having a tough time getting depth. I was getting there, just not as fast as I wanted. The straps were VERY tight. I'm just going to need to work things in a bit. The weight was really light, but I should still be able to get depth with it. It was like doing speed squats, only going down took longer than I wanted. Again, a bit of weight loss may help this. It was my first time using my comp suit since the American Open.

Bench:

205X2
205X2
205X2
205X2

DB Row (alternating arms, strict form, no rest):

85'sX8
85'sX8
85'sX8
85'sX8

Done.

This session was a wake-up call. I gotta start getting my geared lifts in shape.

**DJSTARER** · 02-26-2008, 08:58 PM

O/T:

I got my first choice job at Woodmont CC in Rockville MD. The significance of getting this job over my other choices cannot be quantified, but an added bonus which you all may care about it "Rockville Fitness" : a garage powerlifting gym located less than 5 miles from my place of employment. Amazing. I can't wipe the smile off my face, and it's my roomate's 21st tonight. In other words... diet is going to shit, and so is my ability to stand up straight

**bigDman** · 02-26-2008, 10:08 PM

another added bonus is "rockville fitness" is ten minutes from my house!

**DJSTARER** · 02-26-2008, 11:35 PM

Quote:

Originally Posted by bigDman

another added bonus is "rockville fitness" is ten minutes from my house!

i called them today. 130 for 2 months, 160 for 3 months, and 50 dollars/month for a 1 year contract. To be honest, in the interest of time for the first few months, i'll likely just train with my crap rack and bench for a while.

**bigDman** · 02-27-2008, 02:05 AM

Quote:

Originally Posted by DJSTARER

i called them today. 130 for 2 months, 160 for 3 months, and 50 dollars/month for a 1 year contract. To be honest, in the interest of time for the first few months, i'll likely just train with my crap rack and bench for a while.

yea... i wonder if we could like come up every once in a while to just train for a day. Or maybe get like a 2 week pass and abuse their equipment

**DJSTARER** · 02-27-2008, 05:14 AM

Quote:

Originally Posted by davtown

hmm. do you log anywhere else that you can copy/paste from? I was waiting for that training session

your pic is SICK!!! AWSOME RIPPED!

02-19-2008, 05:12 PM	#61
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	Re: !!DJSTARER's BULK to 21% BF!! Non-training day diet for the last 7 days or so: (getting back down near weight so I can break the school's deadlift record) Breakfast: 1 scoop whey 5g mono 1 cup (dry) oats 1/8c egg powder 1 bannana 1tbls MCT oil 70g carb 40g protein 12g fat (560 kcal) Meal: 4 oz chicen 2 egg whites 2 cups broccoli 2oz (dry) wheat pasta 50g carb 55g protein 2g fat (440 kcal) Meal: 1 pack of almonds 6oz roast beef 30g fat 50g protein (460 kcals) Meal: 7oz sweet potato 1tbls MCT oil 4oz chicken breast 45g carbs 12g fat 40g protein (465kcal) Meal: 1 pack of almonds 6oz roast beef 30g fat 50g protein (460 kcals) pre-bed: 2 scoops dymatize 3oz turkey breast 60g protein 20g fat 10g carb (470 kcal) __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-22-2008, 09:57 PM	#62
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	Re: !!DJSTARER's BULK to 21% BF!! Week 5, day 3 Okay, so for some reason the russians thought it would be a good idea to go to 80% 2 days after going to 110%. So here it is: Squat: 135X5 135X5 205X4 205X4 245X3 245X3 275X2 275X2 ~belted~ 325X2 325X2 ~Briefs and belted~ 325X2 325X2 ~Briefs, belt, wraps~ 335X2 ~Full offseason gear~ 335X2 2 board press: 135X10 135X10 155X6 155X6 185X3 185X3 205X2 205X2 240X3 240X3 240X3 240X3 240X3 240X3 Extreme Wide Stance Squat: 135X5 245X3 245X3 245X3 245X3 ABS Done. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-22-2008, 10:01 PM	#63
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: !!DJSTARER's BULK to 21% BF!! Your Week 5, Day 2 post disappeared for me... I remember seeing it and only being able to glance at it cause I had to go. You did post it... right? Maybe I'm just losing it __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

02-22-2008, 11:48 PM	#64
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	Re: !!DJSTARER's BULK to 21% BF!! you're right. I have NO idea where it went. Ironmass has been acting up a bit lately. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-23-2008, 03:57 AM	#65
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,623 Recipes: 0 Rep Power: 186	Re: !!DJSTARER's BULK to 21% BF!! during the last repair some post where lost __________________ COME CHECK OUT MY JOURNAL

02-23-2008, 03:24 PM	#67
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	Re: !!DJSTARER's BULK to 21% BF!! I restored it. Here is the exact post: TEST OUT Today is a Test out, followed by a taper to my meet. I do not go to failure on any moves. Just heavy enough to know where I'm at. The %s don't make sense because they are off raw numbers... and I used equipment. Hence....100+%s. Squat: 135X5 205X4 245X4 275X3 275X3 ~suited, straps down, belt~ (80%s) 325X2 345X2 ~straps up, light wrap, belt~ (90%) 365X1 (105%) 415X1 (PR+5lbs) and to be completely honest, I could have done a triple with this weight. VERY STOKED. Bench (raw):* 135X6 135X6 185X3 205X3 225X2 255X1 (100%) 275X1 (PR+5lbs) again, not failure. About 10lbs off. Which means I increased my bench 10-15lbs on a squat routine, in just 4.5 weeks. Deadlift:* 135X5 135X5 225X1 225X1 315X3 315X3 ~suited, straps up, but lose, belted~ 405X2 405X2 (90%) 455X1 (100%) 525X 1 and for the hell of it: 550X1 (PR+15lbs) pretty easy lol. i put 30 lbs on my total with lose gear, and only going to my raw maxes. I can estimate another 30-50lbs on squat, 20lbs on deadlift, and I didn't even have my shirt on for bench... so 40-50lbs there too..... holy shit. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-24-2008, 11:42 PM	#68
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	Re: !!DJSTARER's BULK to 21% BF!! Week 5, day 4 Deadlift: 225X5 225X5 275X3 275X3 315X2 315X2 (70%) 375X4 375X4 375X4 375X4 1 armed DB Row: 80X15 80X15 80X15 Incline BB Press: 135X10 175X4 175X4 175X4 175X4 Close Stance GMs: 5X5 with 135 Weighted ABS: 3X10 __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-26-2008, 01:05 AM	#69
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	Re: !!DJSTARER's BULK to 21% BF!! Week 6, day 1 Bench: 135X6 135X6 165X3 185X3 185X3 205X2 205X2 (shirted) 265X2 (neither touched) 275X1 (no touch) 275X1 (touched, but lower than I want) ~negatives only~ 295X2 (touched low again) 295X2 (touched, better, but still low) not very happy about this. My 6-7 lbs of extra body weight is making my bench groove completely different this time around. The shirt is MUCH tighter. Hopefully through my current weight loss plan, and practice, I'll be able to comfortably touch 275. That's what I want to open with come March 15. Squat:* 135X5 135X5 205X4 205X4 245X2 275X2 275X2 ~competition suited, briefs only, belted~ 325X2 325X2 ~Full competition gear, lose wraps, soft belt~ 345X2 345X2 345X2 okay, so like the bench shirt, I was having a tough time getting depth. I was getting there, just not as fast as I wanted. The straps were VERY tight. I'm just going to need to work things in a bit. The weight was really light, but I should still be able to get depth with it. It was like doing speed squats, only going down took longer than I wanted. Again, a bit of weight loss may help this. It was my first time using my comp suit since the American Open. Bench:* 205X2 205X2 205X2 205X2 DB Row (alternating arms, strict form, no rest): 85'sX8 85'sX8 85'sX8 85'sX8 Done. This session was a wake-up call. I gotta start getting my geared lifts in shape. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-26-2008, 08:58 PM	#70
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	Re: !!DJSTARER's BULK to 21% BF!! O/T: I got my first choice job at Woodmont CC in Rockville MD. The significance of getting this job over my other choices cannot be quantified, but an added bonus which you all may care about it "Rockville Fitness" : a garage powerlifting gym located less than 5 miles from my place of employment. Amazing. I can't wipe the smile off my face, and it's my roomate's 21st tonight. In other words... diet is going to shit, and so is my ability to stand up straight __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-26-2008, 10:08 PM	#71
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,623 Recipes: 0 Rep Power: 186	Re: !!DJSTARER's BULK to 21% BF!! another added bonus is "rockville fitness" is ten minutes from my house! __________________ COME CHECK OUT MY JOURNAL

02-27-2008, 06:07 AM	#75
romanaz FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ Posts: 4,912 Recipes: 1 Rep Power: 127