Ox's Log - Powerlifter Turned Bodybuilder

Discussion in 'Training Logs' started by Ox_, Oct 4, 2018.

  1. Ox_

    Ox_ Full Member

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    Afternoon all

    Just signed up, usually post on MT but thought i'd join up here as looks interesting :)

    Won't go in to masses of detail but i'm 40 years old, competed for years in Strongman and Powerlifting and recently switched to bodybuilding.

    I'm currently on a peak week for a photoshoot Saturday, been cutting for 23 weeks, come down from 114kg to just under 90kg. This was a trial mock run into a show as I want to do my first bodybuilding show next year.

    I will be deloading next week and reverse dieting back up towards maintenance calories then a surplus as I bulk. As a former powerlifter there will still be heavy movements in there but I will be trying to focus on bringing up my weaknesses bodypart wise over the coming months before my prep for first comp.

    Previous best lifts, not that it matters now really lol are 242.5kg Squats, 192.5kg Bench, 330kg Deadlift and a 112.5kg Strict Press/120kg Push Press. As said for the first time ever I will be focusing more on repping now and growing but if a big lift comes along I may have a pop, a 340kg deadlift and 200kg bench is still a goal.

    Anyways, these are my last two sessions this week...very light, pumping sessions as I am carb loading for my photoshoot and very week this far into my prep so everything light and breezy....

    Deadlifts

    60kg x 10
    100kg x 5
    140kg x 5
    180kgx 3
    220kg x 15

    Smith Machine Rows

    40kg x 15
    80kg x 15
    100kg x 15
    120kg x 15

    Hammer Pull Downs

    60kg x 15
    60kg x 15
    60kg x 15

    Chest Supported Rows

    40kg x 15
    40kg x 15
    40kg x 15

    Smith Machine Behind Head Press

    40kg x 15
    60kg x 15
    60kg x 15

    Cable Side Laterals

    10kg x 15
    10kg x 15
    10kg x 15

    Reverse Pec Dec

    48kg x 15
    48kg x 15
    48kg x 15

    Tricep Overhead Rope Extensions

    25kg x 15
    25kg x 15

    Machine Extensions

    45kg x 15
    45kg x 15

    Straight Leg Raises

    BW x 15
    BW x 12 + 3 Bent Knee
    BW x 8 + 7 bent knee

    Session 2

    Machine Shoulder Press

    75kg x 15
    100kg x 15
    110kg x 15
    110kg x 15

    Incline Hammer Press

    80kg x 15
    60kg x 15
    60kg x 15
    60kg x 15

    Wide Grip Machine Row

    79kg x 15
    63kg x 15
    63kg x 15
    63kg x 15

    Incline Dumbbell Curls

    13.5kg x 15
    13.5kg x 15
    13.5kg x 15
    13.5kg x 15

    Dumbbell Side Lateral Raises

    11kg x 15
    11kg x 15
    11kg x 15
    11kg x 15

    Chins

    BW x 15
    BW x 15
    BW x 15

    Standing Cable Flyes

    25kg x 15
    25kg x 15
    25kg x 15
    25kg x 15

    Rope Pressdowns

    25kg x 15
    25kgx 15
    25kg x 15
    25kg x 15

    Machine Crunch

    45kg x 15
    45kg x 15
    45kg x 15
    45kg x 15

    Thanks for reading :) Deload next week then a new training cycle begins as I begin a build up over the winter :)
     
    PLer86, JANIKvonD, JB and 7 others like this.


  2. huntingground

    huntingground Pencillus Maximus Competitor

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    Welcome.

    Why the switch from SM/PL to BB?

    Any comps in SM/PL? History?
     
    Ox_ and Fatbrah like this.
  3. Sjundea

    Sjundea Top Contributor

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    220kg deadlift x 15 reps. Christ almighty!!
     
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  4. G-G

    G-G Ex Competitor

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    Welcome. Nice numbers!!

    And if it’s anything to go on I popped my 200bench cherry after I switched from SM myself, so it’s doable.
     
    Ox_ likes this.
  5. Ox_

    Ox_ Full Member

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    Cheers :)

    Well this year I opened my online coaching service so figured it would be wise to look good as well as lift heavy! Plus I have been wanting to see if I can do it and actually step on stage. This trial 'mock prep' has been a steep learning curve and glad I have done it, looking forward to the shoot now.

    Competed loads in early 2000's in SM, career ending injury in 2008 where I nearly lost my foot in a training accident and switched to PL...never made any great shakes, just enjoyed trying to beat myself each time. Last comp was a BPU push/pull last year. I will most likely do another at some point but for now the focus is my bodybuilding :)

    Cheers mate.
     
    Greedy Ben, Fatbrah and huntingground like this.
  6. Ox_

    Ox_ Full Member

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    Thanks mate...fairly light tbh as I was carb depleted at that point, best repping is 260kg x 10 and 300kg x 4...hoping to get those up in my off season...320kg x 3 would be nice and i'd like 20 reps with 260kg.
     
    Fatbrah likes this.
  7. Ox_

    Ox_ Full Member

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    Cheers mate, appreciated :)

    Lol, fingers crossed then mate, always been a poverty bencher, had to work it hard but a 200kg press would be sweet!
     
  8. Ox_

    Ox_ Full Member

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    [​IMG]

    Progress picture....latest cut pic I was very carb depleted, filling out now after water load and carb loading ready for photo shoot Saturday.
     
    PLer86, JANIKvonD, Robbie and 3 others like this.
  9. Greedy Ben

    Greedy Ben Top Contributor

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    Training Log:
    Click Here
    In, welcome!
     
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  10. Ox_

    Ox_ Full Member

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    Thanks mate :)
     
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  11. FATBOY

    FATBOY Age is just a number Competitor

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    welcome buddy very nice progress
     
    Ox_ likes this.
  12. JB

    JB KFC Sponsored Athlete Top Contributor

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    Training Log:
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    welcome, all the best with the new direction
     
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  13. Fatbrah

    Fatbrah TMuscle Fatministrator Top Contributor

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    Whats ya diet like?
     
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  14. Ox_

    Ox_ Full Member

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    Thanks mate :)
     
  15. Ox_

    Ox_ Full Member

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    Cheers mate, appreciated :)
     

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