Powerlifting in a "Fitness Gym" - J's Journal & Struggles

[B1GinNY82307]

]ME Deadlift
Weight x sets x reps

Comp Deadlift
Warmups
340x4
340x4
340x3
340x3

Deficit Pulls
255x4x6

High Bar Squats
185x2
205x2x3
205x4

Lat Pulldowns:
3x10-12

Machine Shrugs:
4 sets




Training Notes:

• Deadlifted in the AM, at the local gym...and again, fuark...the bars were cold as hell
• Deadlifts actually felt pretty solid. Deadlifted with round, regular plates this time and it did feel a bit weird but well worth it.
• Actually feel getting better at High Bar Squats...which, in retrospect, concerns me a bit as I want to work on my specificity as I get closer. So Paused squats are next in the rotation. (as you will see)

[B1GinNY82307]

DE Bench
Weight x sets x reps

Comp Bench
165x8x3

CGBP
175x2x5
185x5

Incline DBs
65x8
75x8
85x6
90x3 or 4

BO BB Rows:
185x7
185x8
195x6
195x6

EZ Bar Curls:
70x7
80x2x6

DB Hammer Curls:
35x10
40x2x10



Training Notes:

• Done in the AM...and bench felt fast...
• Along with CGBP felt strong...and feels like getting stronger.
• BO BB Rows got stronger as well...and hoping it will pay off.

[B1GinNY82307]

RE Squat
Weight x sets x reps

Comp Squat
Warmups
257x4x3

Front Squats:
185x3
205x3
185x4

SLDL:
225x10
245x8
245x8
225x8


Abs (Seated Machine):
110x10
120x10
120x10


Training Notes:

• Squat during this RE day felt pretty good. I'm noticing that I'm allowing the bar to roll a bit more than I used to...and I believe it's my hand placement/grip...so I'll have to be continously cognizant of it.
• Front squats felt strong as well...but will be implementing a bit more specificity when it gets closer to meet day...
• Improved SLDL...and growing...

[B1GinNY82307]

Bench Focus
Weight x sets x reps

Bench
Warmups...
...worked up to 235 and did 5 reps in a controlled rest pause method (30 seconds)

CAT Bench (90 Sec Rest)
185x6x3

HS Chest Support Iso Row
135x2x10
145x10

DB Flyes
3x10

(Orange + Red) Band Tri Extension:
Forget...

SuperSet with...

DB Hammer Curls
40x2x0
42.5x10


Seated DB Shoulder Presses
60x2x10
60x8




Training Notes:

• Bench felt GREAT! Felt real strong and quick with the 235...
• CAT Benching followed suit and was quick and strong...
• Everything else went up in #'s and felt amazing...strong progress and next mini cycle will be Dead Benches...so it shall be interesting...

[B1GinNY82307]

RE Deadlift
Weight x sets x reps

Comp Deadlift
Warmups
340x5
340x5
340x4
340x4

Deficit Pulls
320x4x4

Pause Squats
275x5x2




Training Notes:

• This is all that I had time for as it was rushed, and only when I got to Deficit pulling did I actually feel comfortable pulling. Due to limited warmup, my initial pulls felt off.
• Pause Squatting was a PR...and looking to capitalize on the momentum.
• Thus far, training is going well...and cannot complain.

[B1GinNY82307]

ME Bench
Weight x sets x reps

Comp Bench
Warmups
210x4x4

CGBP
155x6
175x6
185x6

Incline DBs
185x3x5

Kroc Rows:
85x12,15,15,15

Straight Bar Curls:
60x5
70x5
80x5

Abs



Training Notes:

• Done in the AM at the local gym...and it seems I'm getting used to the cold! lol
• While I wish the bench went up quicker, it went up well...and felt strong afterwards too.
• Adjusted the accessory work a bit to remove any staleness and hoping it will pay off as well.
• my sleep was lacking due to my son being sick...but still felt solid.

[B1GinNY82307]

DE Squat
Weight x sets x reps

Comp Squat
Warmups
275x6x3

Squat (Green Rev Band)
330x2
365x2

Leg Press:
x6
x6
x7
x7


Leg Curls:
110x8
120x8
120 --> 110 --> 95 (drop set)


Shrugs (10-10-10 Style):
4 sets

Ab Wheel
3 x 10


Training Notes:

• Squat felt solid throughout...though today I put on a belt for the first time and it felt awkward. Glad I put on the belt as it clearly seems I need to get accustomed to it again...
• Everything else was frosting on top of some good ol fashioned squatting.
• As it nears, wraps will be introduced to get accustomed to that as well...and I'll start off light and move onto heavier wrapping and type.