JSyrak's Powerlifting Log

[JSyrak]

Fancy name, huh?
Hi there. I am a 21 year-old man, who have been lifting for about 9 months with little results to show for it. Most of what I accomplished was actually within the first 2 months, after which I got a back injury which has made it hard for me to get to the gym and keep my diet. I think I have this down now, so it's time to get blazing.
I will have none of this anymore, so I have been getting back on track, and decided to start a log.
I will track both my diet and my training in here.
My primary goal is to place in a raw powerlifting meet in Denmark 2014, where I am from.

I am lifting using a slightly modified Greyskull LP program, and only write down the AMRAP set, since the other stuff doesn't really matter (tracking-wise).
All weights are in kg.
AxB=weight*reps
AxBxC=weight*reps*sets

Today's workout:
Bench press: 73.5x12
Pull-ups: BWx3x10, BWx2x7 (estimate)
One-arm dumbbell rows: 20x10x5

[JSyrak]

Today's workout:
Press: 47.5x11
Squat: 60x5x3
****load of pull-ups
Hanging leg raise: 2x10

[JSyrak]

Today's workout:
Prowler. I think the distance was 40 yards. We did 8 trips. The first 5 ramping up to 100 kg, 6th with 100 kg as well. The 7th was backwards prowler drag, and the 8th was forwards prowler drag. I thought I was going to die. I didn't.

[JSyrak]

I forgot to mention in the first post:
My best lifts in each of the four most important lifts are:
Squat: 127.5x5 (right before my back injury)
Deadlift: 155x3 (also right before my back injury)
Overhead press: 65x1
Bench press: 100x1

I am currently in a slight caloric deficit, as I have allowed myself to become a fat slob, and would like to drop about 10% body fat.

[JSyrak]

Today's workout:
Bench press: 75x12 (Oh yeah)
Sprinkled with some pull-up triples after each set, as I usually do.
Deadlift: Uncle with my training buddy with 100. This was veeeeery light. I am going conservative though, so I will just increase this by 5 kg each week. This amounted to 15 singles and a set of 8 at the end.
Dumbbell rows: 24x10x5
Good amount of cheating on the last couple of reps in each set. I will stay with this weight until I can do 5x10 strict.
Very good training session.

[JSyrak]

Today's workout:
Medium prowler day. 8 dragging trips alternating forwards/backwards@ 40 kg
I will add in a couple of strongman movements on these days from now on, such as farmer's walk and tire flips. I would also do a bit of stone lifting if my gym had any :'(

[JSyrak]

Yesterday's workout:
Squat: 60 x infinity. Practiced some technique, with some cues from my training buddy. At the end it felt insanely good and strong, and I am looking forward to when I can add some weight to the lift. I will be patient, however.
Press: 48.5x9
I wanted to get more reps, but my technique broke down, so I just called off the set.
Did some pull-ups, as usual, and tried some lever pull-ups. Good fun.

[JSyrak]

Today's workout:
Heavy prowler day. About 15 yards with 80 kg. The ground was slippery as **** after snow yesterday, so it was harder than it was supposed to be. We did 10-12 rounds, don't quite remember.

[JSyrak]

Today's workout:
Bench press: 76x11
Squat: 60x infinity
Dumbbell rows: 24x10x5 (Got all of my reps strict this time. Messed around with 40 kg for some reps too, just for fun.)
No prowler for me today because of snow.

[JSyrak]

Today's workout:
Press: 50x9 (Real happy with this.)
Deadlift: 105x15 (I have begun doing 1 AMRAP set here. This was tough ****, but I could probably have gotten a few more.)
****-ton of pull-ups
I am starting to get real tired of the snow in the middle of ****ing march. What's wrong with this weather!? I want to prowl.

[JSyrak]

Today's workout:
Bench press: 77,5x9 (Don't know what went wrong here. I think I did 3 sets of 5 instead of 2 beforehand.)
Pull-ups between pressing sets as usual
Squat: 77,5x5x5 (I am using this weight per recommendation from Paul Carter. I will stay with this weight until the speed is the same in the last set as in the first, then bump it up to 82,5, and finally 90. When the last set with 90 is as fast as the first, I will progress linearly with 5x5 until my first deload, after which I will work back up with 2x5, 1x5+.)
Dumbbell rows: 28x10x5 (Almost got all reps strict. I will get them next time without a doubt.)
Hanging leg raise stuff

[JSyrak]

Today's workout:
Press: 51x7 (I really think that I should have gotten more reps than this. There's nothing to do about it I guess, so unfortunately there's not far to a deload I think.)
Pull-ups between sets
Squat: 77,5x5x5 (Felt really good today. I will probably stay with this weight for a couple of weeks atleast.)
25 pull-ups
Forgot leg raises. I think I'm fine though.

[ImCodyLove]

Good job man! I just started a log too, I can't wait to lool back in a few months and see the light weigt I was pushing around :P

Keep up the good work man, everyday we're getting stronger (:

[JSyrak]

Thanks bro, I'm going to check it out when I have the time.
Yeah, even though it doesn't feel like it. I really hate the bad workouts. :P

Today's workout:
Prowler, 40 yards x 5, 60 kg
This was much harder than I expected.

[JSyrak]

Today's workout:
Bench press: 78,5x11 (Oh yeah.)
Deadlift: 110x14 (Oh yeah too.)
Dumbbell rows: 28x10x5 (Got all my reps this time.)
Hanging leg stuff

The deadlift really took its toll on my training buddy and I. We weren't really good for anything after those, so the prowler was skipped until tomorrow.

[VictorSL]

Prowl moar! Nice stats buddy! can't wait to overtake you, trollololo

[JSyrak]

I think there's a good chance for that happening on the deadlift, mr. chimpanzee-arms-'n-orangutang-hands!

[JSyrak]

Last tuesday's workout:
Press: 52,5x6
Squat: 77,5x5x5

Last thursday's workout:
Bench press: 80x8
Deadlift: 115x13

Last sunday's workout:
Squat: 80x5x5
Press: 53,5x7

[JSyrak]

Today's workout:
Bench press: 81x9 (Pull-ups between sets)
Squat: 82,5x5x5
Dumbbell rows: 32x10x5

[JSyrak]

Monday's workout:
Squat: 82.5x5x5
Press: 55x7
Pull-ups: BWx6x4 + BW-20x5x4

[JSyrak]

Today's workout:
Bench press: 82.5x8 (The last one really took all I had in me. Took like 10 seconds )
Deadlift: 120x13 (Really happy about this.)
Dumbbell rows: 32x10,10,8,5 (Was really tired, so I didn't get as many as I should. I think I'll manage though.)

[JSyrak]

Press: 56x5 (Deload in sight. Sigh.)
Squat: 82.5x5x5 (Felt like 180 kg. But I got all my reps, so it's all god bruh.)
Pull-ups: 6x4

[JSyrak]

Today's workout:
Bench press: 83.5x7 (The last rep took a LOT of effort. I think I will have to deload before my goal of 90x5.
Squat: 82.5x5x5 (Light as a feather. Will increase weight to 90 and progress as I have previously described
Dumbbell rows: 24x10x5 (Deloaded these a little because of suck last time. These were easy, but not THAT easy. I will increase to 28 next time (smallest increment at my gym.)

[JSyrak]

Today's workout:
Press: 57.5x5 (I need to be more mindful of my rest periods. The third set was lighter than the second.)
Deadlift: 125x12
Pull-ups: 7,7,7,5

[JSyrak]

Today's workout:
Bench press: 85x5,5 (The last rep was as slow as the recent reps I've been getting. I decided to call it quits, and am going to deload next time.)
Squat: 90x5x5 (Piece of CAKE! This was insanely easy, I actually checked if there were really 90 on.)
Dumbbell rows: 28x10x3

[JSyrak]

Today's workout:
Press: 58,5x4 (Deload.)
Squat: 90x5x5 (I was dripping with sweat after this. It was easy on the legs, but hard on the lungs. Probably because I took something like 1 minute between sets.)
Skipped pull-ups, but will do them tomorrow.

[JSyrak]

Hardest training session ever.
By recommendation from Jamie Lewis, I have begun a push/pull/legs split, with relatively high volume. A: Legs, B: Push, C: Pull. I will be training ABCXABCX.
Today's workout:
Deadlift: 135x15 singles. This destroyed my hands completely. The weight was okay, but I'm not going to increase it next time.
Pendlay rows: 60x6x6 (The weight was also fine here.)
Barbell shrugs: 80x10x5 (This was very hard, but I'm going to increase it next time.)
Assisted pull-ups: BW-30x12,12,8 (Too much weight here. I just think it's because I'm not used to this kind of workload.)
EZ-bar curls: bar x 12x4 (This was a really pathetic display. I'm going to up the weights next time. I think I'll be able to progress really fast on these as my work capacity increases.)
I should, of course, have trained legs today. So I'm going to take tomorrow off and begin the three days on from wednesday.
I am going to feel this in my whole back tomorrow. My hands are completely destroyed. Feels good man.

[JSyrak]

Todays' workout:
Squat: 80x10x3 (Was very easy, but I wanted to ease into the volume, and being on keto I am being very conservative with the weight until I am acclimated.)
Lying leg curl: 30+2 plates: 4x12
Calf raise: 75x12x4
Reverse hyper: 10x10x5
Lying leg raise: 4x12
Overall a decent session. I could have gone harder, but will not go crazy on the weights until I am in ketosis.

[JSyrak]

I have been ****ing around a lot these last few weeks, trying to arrive at a program that I think is fun, while also being effective.
I have now settled on a Broz inspired powerlifting program, and think it's going to be awesome.
Today's workout:
Front squat: 80x1, 60x3x5
Bench press: 80x1, 60x3x5
Overhead press: 40x6,5,5
Pull-ups: 16 total
I was tired at the end. I can really feel the effects of 10 days on keto. I am REALLY looking forward to carb-up on friday. My bench really feels weak as ****. I am usually good for about 110 kg, but I couldn't even get 100 up on monday. I should have done a lot more volume on pull-ups, assisted. I will do some more tomorrow to make up for it.

[JSyrak]

Today's workout:
Bench press: 75x3x6 (Slowed down on the last set, so I decided to stop there.)
Front squat: 80x1, 60x3x10 (Very fast and easy. Well, it should be, since it's so light.)
Overhead press: 30x6x3
Pull-ups: BWx5,5,5,4 BW-20x7,6,6
Decent workout. I am looking forward to carbing up tonight. I am feeling weak as ****, and it's annoying as hell.