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  1. #1621
    Registered User jshaw5's Avatar
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    That's an interesting workout. What was the thought process behind that?
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

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  2. #1622
    I am Thad. pezking7p's Avatar
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    Originally Posted by jshaw5 View Post
    That's an interesting workout. What was the thought process behind that?
    It's just GPP. This format is actually prescribed by Powerlifting to Win, but the idea is to get in some extra work on weak areas (back especially) and work on conditioning. Nutrient partitioning, etc etc. I needed to do more back work yesterday but I was hurried so I skipped chin ups, though I did do some band pullaparts that aren't listed.

    It's a nice way to get some back/bi work in, in a very short time. Whole thing takes 45 minutes.
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  3. #1623
    Registered User WolfRose7's Avatar
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    Originally Posted by jshaw5 View Post
    That's an interesting workout. What was the thought process behind that?
    Basically stems from this - http://forum.reactivetrainingsystems...trength-Sports
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  4. #1624
    Registered User daawhitty's Avatar
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    Originally Posted by WolfRose7 View Post
    Thanks not seen this before Ryan lad
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  5. #1625
    I am Thad. pezking7p's Avatar
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    Heavy Day

    Back Squat:
    275x6 @8
    255x6
    255x6


    Bench:
    190x6 @9
    180x6
    180x6
    180x6
    180x6


    Deadlift:
    285x6
    285x6
    285x6


    Dumbbell Bench:
    60x9
    60x9
    60x9
    --PR


    NOTES:


    Morning BW: 183.6 lb

    Had the funny right quad cramp thing again while warming up for squats. I think it's water related, but I'm also not even remotely thirsty. I also kind of screwed up my food schedule today (and for the week, really), so I'm low on calories.

    Squats moved OK, though.

    Bench was slow AF on rep 6, I know I can do better though, so it's onward and upward.

    Deadlift was a piece of piss. Probably the best my form has ever felt.

    Cheers.
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  6. #1626
    Registered User ItsTiME35's Avatar
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    strong stuff mate.. looking good
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  7. #1627
    I am Thad. pezking7p's Avatar
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    Gpp

    All lifts today are AMRAP in 7 minutes unless otherwise noted

    DB Seal Row:
    50’s x 65
    -Great feeling in my back.


    Hanging Leg Raise:
    BW x 50
    -Legs straight (ish) on all reps.


    Chinups:
    BWx10 +3+3+2
    -Myo reps


    DB Curl:
    30's x 38



    NOTES:


    Morning BW: 183.4 lb[/QUOTE]

    Not listed here are about 100 external band rotations. Have been having some aching in my right shoulder so I'm working on that. Tried band cuban presses but they felt awkward af so I need to look at those more closely.

    Dropped weight on Rows and Curls to try and get in more overall reps. DB rows that worked great, curls....it's probably good that I did this on curls because I struggled after the chins.

    Overall a good workout.

    Cheers.
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  8. #1628
    I am Thad. pezking7p's Avatar
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    Heavy Day (from yesterday)

    Back Squat:
    285x6 @9
    265x6
    265x6


    Bench:
    195x6 @9
    185x6
    185x6
    185x6
    185x6


    Deadlift:
    330x6 @9


    Dumbbell Bench:
    60x9
    60x9
    60x9

    NOTES:


    Morning BW: 183.8 lb

    Squat: 285x6 was tough. Upper back working very hard on reps 5-6.

    Bench: I was hesitant to load 195 since 190 moved so poorly and I skipped 192.5, but it actually looked good on video. Still work to do here but I’m please so far.

    I think 330x6 is a legit deadlift PR. And form is looking the best it ever has if I may say so myself.

    All in all things are going well. Need to get diet back on track. New job and various life things have me eating out a lot, and I suck at that.

    Cheers.

    Cheers.[/QUOTE]
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  9. #1629
    Registered User WolfRose7's Avatar
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    Great Session
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  10. #1630
    Registered User daawhitty's Avatar
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    Great stuff here Pez lad..everything moving well !!
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  11. #1631
    Registered User daawhitty's Avatar
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    Great stuff here Pez lad..everything moving well !!
    New Year New Me - Lifting after serious illness
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  12. #1632
    Registered User ItsTiME35's Avatar
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    Great work man, lovely session
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  13. #1633
    Cheap OPERATOR Cheap5.0's Avatar
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    Pez! Killin it man! The numbers on your lifts look good, but more impressive is the evidence of the grind! 6 months ago these numbers were much lower. GJPM
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  14. #1634
    Registered User jshaw5's Avatar
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    Originally Posted by pezking7p View Post
    And form is looking the best it ever has if I may say so myself.
    You do have to say so yourself, because you never post any vids haha.

    That's one hell of a session, keep it up.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

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  15. #1635
    I am Thad. pezking7p's Avatar
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    Log Catch Up.

    GPP Sunday:

    All lifts today are AMRAP in 7 minutes unless otherwise noted

    DB Seal Row:
    60’s x 51


    Hanging Leg Raise:
    BW x 53
    -Improvement.


    Chinups:
    BWx8 +3+3+2
    -Myo reps


    DB Curl:
    35's x 42




    Light Day Tuesday:

    [B]Paused Back Squat:
    200x6
    205x6
    205x6
    --@8


    Long Pause Bench:
    145x6
    150x6
    150x6
    --@7


    Nordic Curl:
    BWx10
    BWx10
    BWx12 !!PR!!
    --Black band assist


    Lying Tricep Extension:
    62x12
    62x11
    62x11
    --Probably went a bit hard on these. @8-9



    Heavy Day Last Night:

    Back Squat:
    290x6
    270x6
    270x6
    --Last set of 270 was @9


    Bench:
    198x6
    188x6
    188x6
    188x6
    188x6
    --Last rep of last set was the longest rep of my life. Never stopped, never slowed down, but never sped up either. I swear it was at least 6 seconds of snail-like motion. Maybe 7 seconds.


    Deadlift:
    295x5
    295x6
    295x5
    --CBF with all these reps. 9:00 pm and I'm toast.


    Dumbbell Bench:
    SKIPPED. CBF

    NOTES:


    Morning BW: 184.4 lb

    I was off on my eating today, and got a late start. Finally quite at 9:00 so I could eat dinner and get to bed (up at 4:45 today). I'm a little disappointed in the reps I skipped but I'll get over it. Body had enough.

    Well, I'm running towards the end of my ability to LP the way that I have been. I know I ran this as a strength block to realize some strength gains after all my "high volume bollucks", but it's hard not to fall into the LP mindset of counting weeks until I hit PRs. It's also hard not to push to RPE 10 in order to keep things moving, but unfortunately I think I'm going to have to start dropping reps either next session or the session after on squats.

    Bench feels like I should be able to add a bit more before dropping off, but back-offs are starting to get ridiculous. If top sets keep moving I might hold backoffs where they are for a week instead of adding weight.

    Deadlift is smooth. Just ran out of steam for the night. Squats really took it out of me.


    On a side note. I've been lifting religiously, but I suck at logging because my new job has me tied up all day long, usually late. I eat lunch at my desk while working, come early, stay late, blah blah cry fest. It's fine. I'm just busy and don't have time to check in here like I always have in the past and I feel bad for all the journals I'm not checking. Sorry, fellas.

    Cheers.
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  16. #1636
    I can do this all day Farley1324's Avatar
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    Do you get DOMS from pushing for reps on leg raises and then doing chins?
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  17. #1637
    I am Thad. pezking7p's Avatar
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    back squat:
    295x5 @9
    270x5
    270x5


    bench:
    200x6 @9
    188x6
    188x6
    188x6
    188x6


    deadlift:
    340x3 @9


    dumbbell bench:
    60x8
    60x9
    60x9

    notes:


    morning bw: 184.0

    Legs and especially back are definitely not recovered from Wednesday’s heavy session and I had to drop reps on squat and deadlift.

    Bench, however went really well.

    Cheers.
    Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1

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  18. #1638
    Registered User wowter's Avatar
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    Weights getting up there pezbro nice work man
    Training log: http://forum.bodybuilding.com/showthread.php?t=172508601
    PR’s per January 2018
    Hibar squat: 160kg
    Paused bench: 115kg
    Deadlift: 185kg
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  19. #1639
    I am Thad. pezking7p's Avatar
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    Gpp

    DB Seal Row:
    60x51 in 7 min

    Lying Leg Raise:
    +5 x65 in 7 min

    Bike:
    LISS 20 minutes

    Elbow pretty messed up still. Flared up so badly this morning that I had to stop golfing after 5 holes. Rows were totally fine but curls were not. Band pull aparts also we’re no good.

    Cheers.
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  20. #1640
    Registered User ItsTiME35's Avatar
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    how you finding the DB bench man? feels very different to BB
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  21. #1641
    Cheap OPERATOR Cheap5.0's Avatar
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    Originally Posted by pezking7p View Post
    On a side note. I've been lifting religiously, but I suck at logging because my new job has me tied up all day long, usually late. I eat lunch at my desk while working, come early, stay late, blah blah cry fest. It's fine. I'm just busy and don't have time to check in here like I always have in the past and I feel bad for all the journals I'm not checking. Sorry, fellas.

    Cheers.
    Yeah pez killing it everywhere!
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  22. #1642
    I am Thad. pezking7p's Avatar
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    Shaky af. My third set is always my best set, it’s very weird.
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  23. #1643
    I am Thad. pezking7p's Avatar
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    New Light Day

    front squat:
    185x4 @6
    185x4
    185x4 @7


    long pause bench:
    165x4
    165x4
    165x4


    nordic curl:
    BW x12
    BW x12
    BW x12. PR!
    —black band assist



    lying tricep extension:
    67x12
    67x11
    67x10

    notes:


    morning bw: 184.0

    Swapped over the then intermediate powerlifting to win program mid week lol. Hoping this helps recovery.

    Cheers.[/QUOTE]
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  24. #1644
    I am Thad. pezking7p's Avatar
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    Heavy Day

    Back Squat:
    300x5 @9
    275x5
    275x5


    Bench:
    203x6 @9
    193x6
    193x6
    193x6
    193x6


    Deadlift:
    340x3 @9
    —straps messing me up. I know I have more.


    dumbbell bench:
    60x11 PR!!??
    60x10
    60x9
    —where tf did that come from?


    Notes:


    morning bw: 183.6 lb

    Squats were pretty tough again. Trying to keep form tighter and these heavier weights.

    Bench was a bitch to get started. First rep hurt my forearms so badly I dropped the bar and had to start over. After the first rep, zero pain after that. So weird. Backoff sets moved quite fast.

    Deadlifts are getting screwed up by straps so I need to learn mixed grip.

    DB bench came out of nowhere. Highest reps I’ve gotten previously is 9.

    Cheers.
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  25. #1645
    Registered User ItsTiME35's Avatar
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    looks like an eventful session bro LOL
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  26. #1646
    Cheap OPERATOR Cheap5.0's Avatar
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    Surprise PRs! Nice. Mirin that squat, better than I ever did! I wish I could be squatting 3 plates again.
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  27. #1647
    I am Thad. pezking7p's Avatar
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    Volume Day

    Back Squat:
    250x8
    250x7
    250x7
    250x6
    250x6


    Bench:
    204x4
    180x8
    180x6
    180x7
    180x6


    Deadlift:
    275x7
    275x7
    275x7


    CG Bench:
    147x6
    135x9
    135x10


    Notes:


    morning bw: ???

    Getting back in to volume is rough. Legs feel like knives.

    Cheers.
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  28. #1648
    1080 TnTNZ's Avatar
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    You're really going well here Pez. Squat looking great, bench going well.

    I've never liked straps. Wouldn't swap my versa gripps for anything. And mixed grip, once you get setup nailed, is great.
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  29. #1649
    I am Thad. pezking7p's Avatar
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    Gpp

    All lifts are AMRAP in 7 minutes unless otherwise noted.

    DB Seal Row:
    60's x49


    Lying Leg Raises:
    +8 x??? Lost count. It's like 60 or so


    Hammer Curl:
    30x48


    Bike:
    20 minutes LISS


    Notes:


    morning bw: 184.6 lb

    This session was just OK. I didn't follow my normal timing on seal rows and it screwed me for reps. You really do more if you rest less. Hammer curls were supposed to be light n easy but they ended up pretty tough.

    I've been pretty rushed in here lately, so quick update.

    Couple sessions ago I was a bit under recovered and did not get the reps I felt like I could have. Rather than screwing around with tapering reps for 4-5 weeks it was suggested that I move to the first intermediate template for this program, which is basically like a Heavy-Light-Medium template.

    Heavy - high volume. 5 sets of 5-8 reps @8. Actually a lot like the RP template I've followed in here for a while.

    Light - medium intensity and low volume. sets of 4 @7.

    Medium - High intensity. It's geared towards sets of 1-2 reps. Something I'm not used to doing regularly at all.

    Saturday was my first "volume" day, and it was brutal. Hopefully this plus some more food will get the big weights moving. I feel like progress over the last year has still been minimal. If I have to do calculations and look back at logs to figure out if I've made significant progress.....It's not that significant. Sadly, my weight is about the same as it was last May, so that is where I look first. I've done just about everything other than just bulk till I'm fat, and I've often said that everyone who ever got jacked got fat at some point along the way. So....

    Cheers.
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  30. #1650
    I am Thad. pezking7p's Avatar
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    Originally Posted by ItsTiME35 View Post
    looks like an eventful session bro LOL
    Originally Posted by Cheap5.0 View Post
    Surprise PRs! Nice. Mirin that squat, better than I ever did! I wish I could be squatting 3 plates again.

    Thanks, Lads.

    Originally Posted by TnTNZ View Post
    You're really going well here Pez. Squat looking great, bench going well.

    I've never liked straps. Wouldn't swap my versa gripps for anything. And mixed grip, once you get setup nailed, is great.
    Mixed grip was at the same time both the most uncomfortable and the most natural deadlift for me. Might have to look in to versa grips.
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