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#51
Feb 5 2015 09:23pm
Quote (turtol @ Feb 6 2015 06:13am)
What kind of diet do you follow as a powerlifter? Do you still track macros, or do you just try to eat above maintenance and get your micros in?


Copy/past an older post of this thread

Quote (Aube @ Jan 14 2015 06:41am)
I use what I call the scale method. When I want to gain weight I weight myself at night and try to increase it from day to day or week to week. I try to keep my proteins pretty high and gain slowly so I have stayed pretty lean. I've started training (bodyweight training) at 5'9'' 138 lbs in oct 2010 and I am currently weighting 183 lbs ~14% bodyfat.


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#52
Feb 5 2015 09:26pm
Quote (Aube @ Feb 5 2015 08:23pm)
Copy/past an older post of this thread


thanks! always wondered how the diets differed
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#53
Feb 6 2015 03:13pm
Quote (Aube @ Feb 5 2015 05:20pm)
Intensity Day
Squat RPE9 load drop 2-3%
360 lb x 3
350 lb x 3x3

low bar flat shoes

Tng Bench Press RPE9 load drop 4-6%
295 lb x 1
280 lb x 2x3

Sumo Deadlift RPE9
375 lb x 3
405 lb x 3
435 lb x 3
455 lb x 3


have you hit 315x1 on bench yet? if not you are getting mighty close
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#54
Feb 9 2015 04:35pm
Quote (turtol @ Feb 6 2015 06:26am)
thanks! always wondered how the diets differed

No prob.

Quote (0pti @ Feb 7 2015 12:13am)
have you hit 315x1 on bench yet? if not you are getting mighty close


Not yet but yeah I'm pretty close. :)

Volume day
2ct Paused Squat RPE9 load drop 6-9%
315 lb x 6
295 lb x 6x3

2ct Paused Bench RPE9 load drop 6-9%
258 lb x 4 (+1 lbs)
238 lb x 4x4 (+1 lbs)

Conv deadlift RPE9 repeat 4-6%
335 lb x 6x3

CG Bench RPE9 Repeat 4-6%
228 lb x 4x4 (+1 lbs)
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#55
Feb 10 2015 10:37pm
GPP Day
7 minutes for each exercices (Max rep)

BB Row
135 lb x 11/11/11/11/11/11/8

Barbell Shrug
225 lb x 14/14/14/14/14/14/15

Ab Wheel (kneeling)
11/11/11/11/11/11

EZ-Bar Curl
55 lb x 10/10/10/9/7/6/6

Standing Calf Raise
300 lb x 10/10/10/10/10/10/10

Cable External Rotation
15 lb x 12/12/12/12/12/12/12

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#56
Feb 11 2015 08:42am
what's current BW aube?
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#57
Feb 11 2015 08:20pm
Quote (Afficionado @ Feb 11 2015 05:42pm)
what's current BW aube?


About the same bruh.

Recovery day
Front Squat RPE8(8) repeat 4-6%
245 lb x 8x2

OHP RPE8(8) + repeat 4-6%
145 x 8x2



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#58
Feb 13 2015 11:15pm
Intensity Day
Squat RPE9 load drop 2-3%
365 lb x 3
355 lb x 3x3

low bar flat shoes

Tng Bench Press RPE9 load drop 4-6% Reached 10
296.5 lb x 1
281.5 lb x 1x10
225 lb x 10

Off creatine for few days...Im feeling weak and I lack overall energy so I will be switching to PIP 2 next week.


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#59
Feb 16 2015 11:15am
Lower body in total deload this week and small deload next week. Still hitting upper hard this week and small deload next week.

PIP 2 has 2 volume days, 2 intensity days and 2 accessory days

Volume day 1
2ct Paused Bench RPE9 load drop 6-9%
245 lb x 6
225 lb x 6x4

Incline Bench RPE9 Repeat 4-6%
165 lb x 8x4

This post was edited by Aube on Feb 16 2015 11:15am
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#60
Feb 17 2015 10:33am
Volume day 2
Close-grip Bench RPE9 load drop 6-9%
205 lb x 5
230 lb x 6
240 lb x 6
245 lb x 6
225 lb x 6x3

Enjoying the upper body volume of PIP 2

This post was edited by Aube on Feb 17 2015 10:35am
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