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  1. #1
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    High Frequency Training To An Elite Total

    I just competed in my third meet in my first year of powerlifting. In the 2014 MD State Championship I hit a really easy 330 squat, 220 bench, and 380 deadlift. The squat and bench were done conservatively as my 2nd attempts were much harder and my 3rd attempts felt like a warm-up (literally). It was my best meet yet going 8/9

    So in one year I have gone from an 819 total to a 930 total with an increase in competition weight of 12 lbs moving from the 165 division to the 181 division. My training history consists of 5 months of Greyskull Linear Progression (GSLP) followed by almost 9 months of a conjugate method. Prior to GSLP I was a program hopper who did Starting Strength on multiple occasions for 3 months and went on to bro splits for bodybuilding purposes.

    Now I am only a powerlifter who wants to reach his full potential in this sport. Westside based training is good however gains are slow after the first several weeks. After hours of research and conversations with other powerlifters I have realized as a natural raw powerlifter it is optimal to train with high frequency. Anything we want to become great at heavily involves neural adaptations which come through repetition. What better way to do this than use higher frequency? All of the top IPF and USAPL lifters use a high frequency method.

    I will be following a Daily Undulating Periodization (DUP) method laid out by Dr. Mike Zourdos. Others using the method have added massive numbers to each lift and I plan to do the same. This week is a recovery week from the meet. I'll workout Tuesday and Thursday. Next week starts my 3 week introduction phase.
    Last edited by musclehead09; 11-02-2014 at 09:06 AM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  2. #2
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Walked 1 mile to get some blood flowing through my body the day after my meet. Lower back and hamstrings are primary sources of soreness. I'll be foam rolling all week.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  3. #3
    Registered User xRequiem's Avatar
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    I know you don't like listening to me butttttt

    MADCOW

    Good job at meet tho. did your wife compete too?
    trying to get strong again

    training log
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
    https://www.instagram.com/jawn.mcintyre/
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  4. #4
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    musclehead09 is offline
    Originally Posted by xRequiem View Post
    I know you don't like listening to me butttttt

    MADCOW

    Good job at meet tho. did your wife compete too?
    Thanks a lot man! Yeah she got a medal at the 123 jr division. She hit a super easy 181 squat (pr), 126 bench (old pr), and super easy 209 deadlift.

    It's not that I don't like listening to you! Lol I've seen others speak of rapid gains in their big 3 though with undulating periodization. Like taking a 330 squat to 405 in a couple months. Same results for other lifts. I really don't know if Madcows would get me there that fast.

    With that being said linear gains have you stall no matter what then you reset. With having 3 different rep ranges per week in blocks that last 3-4 weeks it'll be hard to stall for a long time while also having what appears to be faster gains.

    I will say im glad I stuck to something for 9 months. Now it's time to hit 1000 in a few months.

    Thank you for continuing to follow me. Reps on recharge
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  5. #5
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Tuesday November 4, 2014

    Recovery stuff

    Squat
    45 2x5
    95x5
    135x3
    175x1
    200x3
    135x5

    Paused Bench Press
    45x10,5
    95x3
    135 2x3

    Lat Pulldowns
    6 plates x6
    8 plates 2x8

    Planks + Calf Raises

    Narrowed my stance on squats. Felt more powerful out of the whole. 330 at my meet was pretty easy but it was hard out of the whole. Boring workout but got the job done for recovery.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  6. #6
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Very long day at work. Only had 3 meals today but they were huge. Sadly ate out twice. Protein shake in morning. Chinese food lunch.15 wings then I've cream dinner.

    Only bad day this week. Next one will be when I go to my in laws for thanksgiving

    Walked 2.5 miles after the wings. Lift tomorrow. Start my next phase of training on Sunday!
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  7. #7
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Sunday November 9, 2014

    Limber 11

    Squat
    45 2x5
    95x5
    135x3
    185x1
    200 3x8 (60%)

    Bench Press
    45 2x5
    95x3
    135 3x8 (60%)

    Deadlift
    135x5
    185x2
    225 3x2 (60%)

    Overhead Press
    45x5
    65 2x8

    Pull-ups
    BW 4x5

    Superset
    Cable crunches 10 plates 3x15
    Calf Raises 90 3x15

    Face Pulls
    7 plates x20

    Good first intro workout. A lot to do in one workout. Tuesday my accessories will be rows and face pulls after squat and bench.

    For those that don't know this DUP template has a full body intro phase then it's split up into 6 upper/lower sessions a week (3 upper and 3 lower body workouts) during the accumulation and intense phases.
    Last edited by musclehead09; 11-09-2014 at 04:31 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  8. #8
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Here's my 330 squat from MD States on November 1, 2014:

    http://m.youtube.com/watch?feature=y...&v=gPVqI7feGYw

    The bench and deadlift are on my wife's phone but they're nothing too special. Granted my 220 bench at the meet felt like an opener that I could get for 3-4 reps. But this 330 squat is my best lift from the meet.

    I easily had a 235-240 bench in me. My 380 deadlift was hard as I strained my abdomen then failed a 391. I'm going to be training with my belt looser and higher. I'll pull over 405 the next time I max in late January.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  9. #9
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Went to the gym. Did limber 11 and a little but if simple 6. Then did a lot of static stretching. Felt so good to do this. It took 20 minutes. 60% was super light yesterday but since I haven't done 8 reps for more than one set in a long time I'm actually sore today.

    Walked for 14 minutes (.7 miles)

    Sauna for 10 minutes.

    Some more stretching.

    Then made the greatest bacon egg and cheese omelette ever with veggies, English muffin with jelly and milk. Tasted so good.
    Last edited by musclehead09; 11-10-2014 at 10:00 AM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  10. #10
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Tuesday November 11, 2014

    Limber 11 + Simple 6 (sore today!)

    Squat
    45 2x5
    95x5
    135x3
    185x1
    215 3x6 (Felt fantastic)

    Bench Press
    45 2x5
    95x5
    145 3x6

    Pendlay Row
    45x5
    95x5
    145 3x6

    Lying Leg Curls
    60 2x8

    Going back when my wife gets off work to stretch, walk, and hit the sauna.

    Everything went well. All these workouts are going to feel like speed workouts this month.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  11. #11
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,488
    Rep Power: 1831
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    Thursday November 13, 2014

    Limber 11 + Band work

    Squat
    45 2x5
    95x5
    135x3
    185x1
    230 4x4 (70%)

    Bench Press
    45 2x5
    95x5
    135x1
    155 4x4 (70%)

    Deadlift
    135x3
    185x2
    225x2
    265 2x2 (70%)

    Overhead Press
    45x5
    75 2x4

    Pull-ups
    5x4

    Easy workout. Bench was super super fast. Going back tonight to hit the sauna.
    Last edited by musclehead09; 11-13-2014 at 09:48 AM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  12. #12
    Registered User musclehead09's Avatar
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    Did some core and calf work. Recovery work to come. Next workout is Sunday with 65% for 3x8.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  13. #13
    Registered User cjowns76's Avatar
    Join Date: May 2009
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    I really like how your running this program Musclehead. Excited to see the gainz coming! I ran a high frequency program and it really worked wonders for me.
    BS: 505 (sleeves)
    BN: 315
    DL: 605
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  14. #14
    Registered User musclehead09's Avatar
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    Originally Posted by cjowns76 View Post
    I really like how your running this program Musclehead. Excited to see the gainz coming! I ran a high frequency program and it really worked wonders for me.
    Thanks a lot cjowns! Happy you followed me to this log. Fantastic job on your lifts man. All your numbers are sick!

    It sucks to go so light at first but it's a must. Just 60% fried my abductors for multiple sets of 8 lol. So 5x8 @ 70%, 6x6 @ 75% and 7x4+ @ 80% is definitely a must wait until after thanksgiving. By that time I'll be used to the frequency.

    While different than standard linear progression, I love this so much more. While it's undulating periodization, it's linear week to week for each Rep range so every day will be a PR. I'm super excited to start my volume block!
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  15. #15
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,488
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    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    Did limber 11, walked for 5 minutes, rowed 500m, and say in the sauna for 10 minutes. Onto week 2 of the intro phase tomorrow.
    Last edited by musclehead09; 11-15-2014 at 05:58 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  16. #16
    Registered User arturogatti's Avatar
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    In on your log, interested to see how you progress.

    I train a DUP, high frequency style although not the Dr Zordous method. It's working great for me so far.
    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
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  17. #17
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,488
    Rep Power: 1831
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    Sunday November 16, 2014

    Bodyfat tested before lifting. Holy **** I've gained a lot of muscle. Last year I was 163 23.9% bodyfat. Today I'm 178 21% bodyfat. They said the tester overestimates so I may be 18-19%. I was up to a fat 188 in April so the 20 lbs I gained in a few months was well worth it now that I've cut down a bit!

    Mobility

    Squat
    45 2x5
    95x5
    135x3
    185x1
    215 3x8

    Bench Press
    45 2x5
    95x5
    145 3x8

    Deadlift
    135x5
    185x3
    225x1
    265 3x2

    Barbell Row
    135 3x8

    Barbell curls
    45x8
    75 2x8

    Planks
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  18. #18
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,488
    Rep Power: 1831
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    Originally Posted by arturogatti View Post
    In on your log, interested to see how you progress.

    I train a DUP, high frequency style although not the Dr Zordous method. It's working great for me so far.
    Awesome! Reps on spread. I'll follow you too
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  19. #19
    Registered User cjowns76's Avatar
    Join Date: May 2009
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    Originally Posted by musclehead09 View Post
    Sunday November 16, 2014

    Bodyfat tested before lifting. Holy **** I've gained a lot of muscle. Last year I was 163 23.9% bodyfat. Today I'm 178 21% bodyfat. They said the tester overestimates so I may be 18-19%. I was up to a fat 188 in April so the 20 lbs I gained in a few months was well worth it now that I've cut down a bit!
    Good work man, too many people are afraid of getting a little fat. They don't realize you can lose it....
    BS: 505 (sleeves)
    BN: 315
    DL: 605
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  20. #20
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,488
    Rep Power: 1831
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    Originally Posted by cjowns76 View Post
    Good work man, too many people are afraid of getting a little fat. They don't realize you can lose it....
    Yeah you are def right man! Thank you. I'll say being over 25% was too much lol. But 20-23% is still good. And going over 25% allowed me to gain a lot of muscle. It was a very dirty bulk but hey it worked. Explains my stretch marks on my chest, back and arms.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  21. #21
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    So I am going to start carb backloading after I get back from thanksgiving vacation.

    Days I workout I'll limit my carbs to 30g before my workout. After the workout I'll eat a lot of carbs.

    Off days I will only eat 80g of carbs and a lot of fat+protein.

    Buying the book next paycheck. It was a recommendation from hamburgertrain. I may get to low teens bodyfat my first cycle of DUP while getting stronger. Then I will bulk my way into my next meet while carb backloading so I do not gain fat while bulking.

    I was skeptical about doing it while starting this program but Hedlesky said it's a go.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  22. #22
    Registered User musclehead09's Avatar
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    3 hours of sleep WTF ima start taking unisom
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  23. #23
    Registered User musclehead09's Avatar
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    Tuesday November 18, 2014

    Limber 11 + Simple 6

    Squat
    45 2x5
    95x3
    135x3
    185x1
    230 3x6

    Bench Press
    45 2x5
    95x3
    135x1
    155 3x6

    Overhead Press
    45x5
    75 2x6

    Pull-ups
    BW 3x6

    Superset
    Planks 2x30 sec
    Band Pullaparts 2x25

    Sauna 10 minutes + stretch
    Last edited by musclehead09; 11-18-2014 at 03:15 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  24. #24
    Registered User cjowns76's Avatar
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    Nice work.

    My friend has tried carb backloading and said it worked pretty well for him.
    BS: 505 (sleeves)
    BN: 315
    DL: 605
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  25. #25
    Registered User musclehead09's Avatar
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    Originally Posted by cjowns76 View Post
    Nice work.

    My friend has tried carb backloading and said it worked pretty well for him.
    Thanks! Yeah it seems to be more common place in the powerlifting world now. Easy to cut fat while gaining strength and when bulking helps prevent fat gains
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
    Reply With Quote

  26. #26
    Registered User musclehead09's Avatar
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    101.7 fever. Felt miserable earlier.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
    Reply With Quote

  27. #27
    Registered User cjowns76's Avatar
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    Originally Posted by musclehead09 View Post
    101.7 fever. Felt miserable earlier.
    Shhhhh!!!!t feel better man!
    BS: 505 (sleeves)
    BN: 315
    DL: 605
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  28. #28
    Registered User musclehead09's Avatar
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    Originally Posted by cjowns76 View Post
    Shhhhh!!!!t feel better man!
    Thanks man! I feel tons better after taking Ibuprofen. Headache went away and so did neck stiffness. Throat hurts though still. Took nyquil pills. Hopefully I pass out!
    Last edited by musclehead09; 11-19-2014 at 07:10 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
    Reply With Quote

  29. #29
    Registered User cjowns76's Avatar
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    Originally Posted by musclehead09 View Post
    Thanks man! I feel tons better after taking Ibuprofen. Headache went away and so did neck stiffness. Throat hurts though still. Took nyquil pills. Hopefully I pass out!
    How are you feeling today man?
    BS: 505 (sleeves)
    BN: 315
    DL: 605
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  30. #30
    Registered User musclehead09's Avatar
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    Originally Posted by cjowns76 View Post
    How are you feeling today man?
    Very bad sore throat. Fever went down to 99.3. I'm going to patient first in the morning. I want antiviral meds if possible. I think it's the flu or something. Thanks for asking! I pray I can get back to training soon.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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