Project Strong: An Elite Powerlifters Journal

[geneswest]

10/8 - W4D3 - 85.9kg

Comp Bench
115kg x 6
130kg 6 x 6 ✔️
Close Grip 2 Board Press
125kg 3 x 12 ✔️ RPE 8.5
Standing OHP
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5 (PB) ✔️
Lying DB Tricep Extension
20kg 2 x 10 ✔️
Cable Side Raise
#4 3 x 13 ✔️
HS Seated Row
120kg 4 x 12 ✔️
Hammer Curl
20kg 5 x 11 ✔️
Row: 3 x 500m @ 1:45 pace w/ 2:00 rest, Max effort final round
1:44.9
1:44.9
1:32.9

[geneswest]

12/8 - W4D4 - 88.9kg
Session fuelled by 10,000 calories

Low Bar Squat [Duffalo] (w)
181kg x 2
201kg x 2
211kg x 2
211kg(465#) x 10 (PB) ✔️ RPE 9
Sumo Deadlift [3:30 min rest]
215kg 8 x 3 ✔️
SSB Front Squat
132.5kg 3 x 6 ✔️ RPE 6 (PB)
Paused Conventional Deadlift
187.5kg 3 x 3 ✔️
GHR
BW + 25kg 2 x 10 ✔️ (PB)
Single Leg Leg Extension
18.75kg 4 x 8 ✔️
Single Leg RDL
20kg 3 x 8 ✔️
Single Leg Leg Curl
22.5kg 2 x 8 [2R-3L] ✔️
Lat Pull-Down
120# 5 x 15 ✔️
Seated Face Pull
70# 5 x 15 ✔️
Really happy with my rehab work to be able to squat low bar no pain again, and even happier with how 211x10 moved. Comes with no surprise that I felt super strong in the gym today after eating 10,000 calories yesterday haha! Video of the squat and the foods I ate yesterday is on my IG: briancookpl

[geneswest]

13/4 - W4D5 - 86.7kg

Comp Bench
100kg x 5
110kg x 5
120kg x 5
130kg x 5
135kg x 5
145kg x 5
150kg x 5 ✔️ (=PB)
OHP
92.5kg x 1 (pb)
100kg x 1 ✔️ (PB)
HS Shoulder Press
40kg x 20
70kg x 20
90kg x 20
110kg x 20
130kg x 12 ✔️
Single Arm Tricep Pushdown
#5 5 x 12 ✔️
Preacher Curl
50kg 4 x 10 ✔️
Concentration Curl (no rest)
12.5kg 3 x 15 ✔️
Cable Side Raise
#3 3 x 15 ✔️
HS Single Arm Pulldown
20kg 3 x 12 ✔️
Row: 3x750m @ 1:45 pace w/ 3:00 rest
1:45.2 pace - 58 cals
1:45.6 pace - 58 cals
1:48.6 pace - 56 cals **died**

Finally got around to hitting a 2 plate strict overhead press! Previos PB was 85kg@77kg over 2 years ago now and have barely done the movement since. After my meet in 5 weeks I'll probably train the OHP seriously in my next 6-8 week block to see where I can take it
Happy with 150kg(331#) x 5 on the bench after all the other sets - I've done 150kg x 5 once before and it was 4 weeks out from Nationals and I was a little heavier in BW and it was done 100% fresh, and the set today probably was smoother overall.

[geneswest]

15/8 - W5D1 - 87.2kg

Low Bar Squat (w)
180kg x 1
200kg x 4
215kg x 4
230kg x 4
240kg x 4 (PB) ✔️
3 Count Pause Bench
140kg 5 x 3 ✔️
Conventional Deadlift
205kg x 7
205kg x 11 (PB) ✔️
Single Leg RDL
25kg 4 x 6 ✔️
Incline Prone DB Row
30kg 4 x 12 ✔️
Pull Ups
+21kg 2 x 6 (PB) ✔️
Cable Side Raise
#2 2 x 26 ✔️
Preacher Curl
45kg 3 x 12 ✔️
Seated Calf Raise
50kg 2 x 6 ✔️
Ab Wheel
+25kg 3 x 8 (PB) ✔️

First time low bar squatting on the straight bar in months. Bar positioning felt weird and was hard to set up, but my technique felt as solid as it ever has and it's only my first session. I had to settle for 247.5kg as my only squat at Nationals so it's pleasing to hit 240x4. 3 count pauses with 140kg is starting to get difficult but they're moving smoothly. Confidence for my meet is building!

[geneswest]

16/8 - W2D2 - 86.9kg

Reverse Band Sumo Deadlift from 2.5" Blocks
320kg x 1
345kg x 1 (PB) ✔️
363kg(800lb) x 0
Barbell Back Extension
60kg x 8
80kg 3 x 8 ✔️
Banded Glute Bridge [Red bands]
100kg 5 x 6 ✔️
Single Leg Leg Press
115kg 2R-3L x 7 ✔️
Single Leg Leg Extension
16.25kg 3 x 8 ✔️
Single Leg Lying Leg Curl
30kg 4 x 6 ✔️
Face Pull
#7 5 x 15 ✔️
Row: 2 x 1000m w/ 3:00 rest ✔️
3:31.5 - 77 cals
3:39.3 - 73 cals **died**

Last session doing Ego pulls, and 800# crushed my ego hahah. Will be increasing specificity from next week and dialling in technique off the floor each Tuesday till the meet.
First time doing back extensions with a barbell like this, Pete Rubish and George Leeman both say this is the best deadlift accessory so I gave it a go, and I can say they smoked my erectors and felt awesome. Can't get carried away with these leading up to Perth cup but I will smash these after the meet

[geneswest]

17/8 - W5D3 - 87.0kg

Comp Bench
120kg x 6
135kg 6 x 6 ✔️ RPE 8
Close Grip 2 Board Press
132.5kg x 9/10/10 ✔️
OHP
87.5kg x 5 (PB) ✔️
Rope Tricep Pushdown
#15 3 x 12 ✔️
Cable Side Raise
#4 3 x 14 ✔️
HS Seated Row
130kg 4 x 10 ✔️
Hammer Curl
20kg 5 x 12 ✔️
Row: 3 x 500m @ 1:40 pace w/ 2:00 rest
1:40.3 - 41 cals
1:40.2 - 41 cals
1:40.4 - 41 cals ✔️

Good session, finally hit BWx3 (actually did 5 reps) which was a goal of mine from a long way back.. and being after high volume flat pressing leaves me wondering what I could potentially do while fresh and with some volume on the lift!

[geneswest]

19/9 - W5D4 - 86.8kg

High Bar Squat (w)
190kg x 3
210kg x 5 ✔️ RPE 7
Sumo Deadlift
235kg 6 x 3 ✔️
Paused Sumo Deadlift
220kg 4 x 3 ✔️
SSB Front Squat
130kg x 1
155kg x 1
170kg x 1 (pb)
180kg x 1 (PB) ✔️ RPE 9
GHR
BW + 25kg 2 x 11 ✔️ (PB)
Single Leg Leg Extension
20kg 4 x 8 ✔️
Single Leg RDL
22.5kg 3 x 8 ✔️
Single Leg Leg Curl
25kg 2 x 8 [2R-3L] ✔️
Lat Pull-Down
140# x 15
170# x 12
200# x 10
Drop set
100# x 20 ✔️
Face Pull
#5 x 30
#7 x 25
#9 x 20✔️

Notes: 4 plate front squat in the books!

[geneswest]

20/8 - W5D5 - 86.3kg

Comp Bench
155kg x 4 (PB) ✔️
140kg x 4
130kg x 4
120kg x 4
Mid Grip Bench (touch n go)
100kg x 29 (PB) ✔️
HS Shoulder Press
40kg x 15
80kg x 15
110kg x 15
130kg x 15 (PB) ✔️
HS Chest Press
40kg x 30
60kg 3 x 30 ✔️
HS Single Arm Pulldown
30kg 3 x 12 ✔️
Single Arm Tricep Pushdown
#5 5 x 15 ✔️
DB Curl
10kg x 20
12.5kg x 20
15kg x 20
12.5kg x 20
10kg x 30 ✔️
DB Side Raise
7.5kg 3 x 30 ✔️
Row: 2 efforts @ 1:30 Pace
500m: 1:30.0 - 48 cals
375m: 1:07.5 - 36 cals

Big rep PB with 2 plates/100kg on the bench with 29 reps, old PB ws 23 reps. Happy with today!

[geneswest]

22/8 - W6D1 - 88.1kg

Low Bar Squat (w)
245kg x 3
245kg x 1
245kg x 2 ✔️
Conventional Deadlift
215kg x 10 (PB) ✔️
Hammer Grip Pull Ups
BW 3 x 20 ✔️ (PB)
Incline Prone DB Row
32.5kg 4 x 12 ✔️
Rope Tricep Pushdown
#12 5 x 12
Drop set
#6 x 20 ✔️
Single Leg Lying Leg Curl
12.5kg 3 x 12 ✔️
Preacher Curl
50kg 3 x 12 ✔️ (PB)
Ab Wheel
+25kg 3 x 9 ✔️
Cable Side Raise
#2 2 x 27 ✔️
Seated Calf Raise
55kg 2 x 6 ✔️

[geneswest]

23/8 - W6D2 - 87.5kg

Banded Sumo Deadlift (Red) ~60kg Band Tension at lockout
200kg 4 x 2 ✔️
Hack Squat
+50kg 3 x 8 ✔️
Single Leg Leg Press
130kg 3 x 7 (3L/2R) ✔️ (PB)
Glute Bridge
120kg x 6
150kg 4 x 6 ✔️
Barbell Back Extension
90kg 2 x 8 ✔️ (PB)
Single Leg Leg Extension
17.5kg 3 x 8 ✔️
Single Leg Lying Leg Curl
32.5kg 3 x 6 ✔️
Face Pull
#5 x 30
#8 2 x 15
#5 x 30 ✔️
HIIT Row: 5 intervals @ 20 secs on/20 secs off (2 rounds) w/ 4 minutes rest between
531m done in 1:40
531m done in 1:40

[geneswest]

24/8 - W6D3 - 87.8kg

Comp Bench
145kg 4 x 5 (V-PB)
Slingshot Bench Press
155kg x 3
165kg x 3
175kg x 2
Close Grip Cable Seated Row
100lbs x 20
150lbs x 20
200lbs 3 x 20
Cable Crossover
#3 5 x 25
Single Arm Tricep Pushdown
#3 3 x 20
DB Side Raise
7.5kg x 30
10kg x 30
7.5kg x 30

[geneswest]

26/8 - W6D4 - 88kg

Sumo Deadlift
255kg 2 x 3
255kg x 7 (PB)
255kg + 60kg band tension 2 x 1 (PB)
Low Bar Squat (w)
205kg 3 x 2
Glute Bridge
160kg x 2
180kg x 2
200kg 2 x 3 (PB)
Single Leg Leg Extension
22.5kg 4 x 8
Single Leg Leg Curl
27.5kg 4 x 8
Lat Pull-Down
4-5 sets
Face Pull
3-4 sets

HIIT Rower

[geneswest]

27/8 - W6D5 - 87.6kg

Bench Press (Mid Grip)
160kg x 2
160kg x 3 (=PB)
Seal Row
60kg x 3
90kg x 3
110kg x 3
120kg x 3 (PB)
HS Single Arm Pulldown
15kg x 6
30kg x 6
40kg x 6
45kg x 6
50kg x 6 (PB)
HS Chest Press
50kg x 6
70kg x 6
100kg x 6
130kg x 6
150kg x 6
160kg 2 x 8 (PB)
Side Raise
7.5kg 2 x 20
12.5kg 4 x 8
Rope Tricep Pushdown
#10 6 x 8
Concentration Curls
15kg 6 x 8
Face Pulls
#12 6 x 6
HIIT
3 rounds x 5 rounds of 10/20 assault bike
- 45 cals
- 36 cals
- 33 cals

[AdamBanotai]

Strong work in here brother!

[geneswest]

Strong work in here brother!

Thanks brother! Solid lifts yourself

29/8 - W7D1 - 89.5kg

Sumo Deadlift
272.5kg x 2
272.5kg(601lbs) x 4 (PB)
Bench Press
110kg 10 x 2
Comp Squat (w)
195kg x 1
210kg x 2
220kg x 2
227.5kg(501lbs) x 2
HG Pull Ups
BW x 6
BW+10kg x 6
BW+20kg x 6
BW+25kg x 6
BW+30kg x 6 (PB)
Seated Row
200# 5 x 8
Face Pulls
#10 5 x 8
Cable Crunch
#15 4 x 12
LISS Cardio: 150 cals

Very happy with 601x4 on the deads, only 72 hours after 562x3/7 as well. My diet officially commences today, I'll be starting at 3250 calories.

[AdamBanotai]

601x4 is sick. Awesome job.

Diet up or diet down? 3250cals is a hell of a starting point either way haha.

[geneswest]

601x4 is sick. Awesome job.

Diet up or diet down? 3250cals is a hell of a starting point either way haha.

Thanks man! Diet down haha, Í've been maintaining at 3750-4000 calories lately, I used to maintain at 4500 calories when I used to do labouring!

[geneswest]

30/8 - W7D2

Warm Up: LISS Cardio Assault Bike: 50 cals (4:06)
Static Holds (Double Overhand)
60kg x 10 secs
100kg x 10 secs
140kg x 10 secs
180kg x 3 secs
200kg x 5 secs (PB)
160kg x 20 secs (PB)
Glute Bridge
170kg 6 x 5 (PB)
Single Leg Leg Press
80kg 4R-5L x 6
Single Leg Leg Extension
30kg 5 x 6 (PB)
Single Leg Lying Leg Curl
35kg 5 x 6 (PB)
HIIT Training 236 cals
Row: 25 on/30 off x 10 rounds (125 cals) [averaged 1:45.8 pace]
Assault Bike: 20 on/10 off x 8 rounds (61 cals), 10 on/20 off x 8 rounds (50 cals)

[geneswest]

31/8 - W7D3

Bench Press (mid grip)
165kg(364#) x 2 (got 3 but ass came off bench)
125kg 6 x 2
DB Seal Row
40kg 5 x 6 PB
Single Arm Cable Pulldown
90lbs 5 x 6 PB
Cable Crossover
#3 4 x 8
Rope Tricep Pushdown
#11 5 x 8
Concentration Curl
17.5kg 5 x 8
Face Pull
#12 5 x 8 PB
Side Raise
7.5kg x 30
12.5kg x 8
15kg x 8
17.5kg x 8
20kg x 8
7.5kg x 30
LISS Cardio: 150 cals

Pressing strength is at an all time high for sure right now, hopefully my tight pec alleviates so I can bench pain free leading up to the meet which should lead to a comp PB

[geneswest]

3/9 - W7D4

Comp Squat
190/215/235kg x 1
250kg(551#) 2 x 2 (V-PB)
Comp Bench
170kg(375#) x 2 (PB)
135kg 4 x 2
Sumo Deadlift
245kg(540#) 4 x 1
Glute Bridge
200kg x 3
210kg x 3
220kg x 3
230kg(507#) x 4 (PB)
Single Leg Leg Extension
25kg 4 x 8 (PB)
Single Leg Leg Curl
30kg 4 x 8
DB Seal Row
40kg x 6
50kg(110#) 3 x 6 (PB)
Single Arm Pulldowns
100lbs 4 x 6 (PB)
Tricep Pushdowns
#10 x 8
#13 x 8
#15 2 x 8
Bicep Curls
20kg 4 x 8
Side Raises
5 sets
HIIT: Rower 63 cals (5x30/30) / LISS: Assault Bike 137 cals (21 min)

Awesome session today! PB's all day long feeling strong 2 weeks out. Don't ask how long this took haha!

[AdamBanotai]

Thanks man! Diet down haha, Í've been maintaining at 3750-4000 calories lately, I used to maintain at 4500 calories when I used to do labouring!

Maintaining 190's on 4500 calories?! That sounds aweful! Glad you didn't want to become a 275er one day haha.

[geneswest]

Maintaining 190's on 4500 calories?! That sounds aweful! Glad you didn't want to become a 275er one day haha.

With a good appetite it's a blessing :P

[BBBCRubi]

Thanks man! Diet down haha, Í've been maintaining at 3750-4000 calories lately, I used to maintain at 4500 calories when I used to do labouring!

Would kill for this metabolism.

Meanwhile I'm over here trying to get down to 205 on 2450 and getting stuck around 207

[geneswest]

Would kill for this metabolism.

Meanwhile I'm over here trying to get down to 205 on 2450 and getting stuck around 207

Haha, I feel for ya man! My last huge diet back in 2014 I went from 203 ish to 173, the lowest I went was 2550 calories and no cardio, i'm pretty lucky

[BBBCRubi]

Haha, I feel for ya man! My last huge diet back in 2014 I went from 203 ish to 173, the lowest I went was 2550 calories and no cardio, i'm pretty lucky

Gonna have to just do a very strict reverse diet coming out of this comp in a few weeks I think. No other way to do it.

[NorthStrong]

That's a big ass session man, good stuff. Also would be happy to be lean and eating that much lol.

[AdamBanotai]

Haha, I feel for ya man! My last huge diet back in 2014 I went from 203 ish to 173, the lowest I went was 2550 calories and no cardio, i'm pretty lucky

Damn and no cardio lol! Big eating and big lifting is where it's at.

Gonna have to just do a very strict reverse diet coming out of this comp in a few weeks I think. No other way to do it.

Yeah that's what I said. #epicfail However I will say I am INFINITELY happier smashing a ton of high quality food with a treat like ice cream or cereal once a day and training balls hard and heavy than I ever was being super lean and shredded. Different strokes for different folks of course but I don't mind some extra body fat for being and feeling fuller and stronger.

Sorry for the soap box lol.

[geneswest]

Gonna have to just do a very strict reverse diet coming out of this comp in a few weeks I think. No other way to do it.

Yep! Best to be patient after a cut and slowly add in calories.

That's a big ass session man, good stuff. Also would be happy to be lean and eating that much lol.

Thanks man, sure was haha!

Damn and no cardio lol! Big eating and big lifting is where it's at.

Can't complain that's for sure, life's good

5/9 - W8D1

Comp Bench
155kg x 1
167.5kg x 1
176kg(388#) x 1 (PB)
180kg(396#) x 1 (PB)
Seated Row
200lbs 5 x 10
5 sets
Face Pulls
4 sets
Cable Crunches
#15 5 x 8
Cardio - 50 cals HIIT 200 cals LISS

Spontaneous final heavy bench session only two days after hitting 170x2, finally pressed 180kg but with a very ugly rep. Don't plan on attempting more than 175kg at my meet. 2-3 more bench sessions to work on some more sub-maximal singles and practice technique

[geneswest]

7/9 - W8D2

Comp Squat
165kg x 1 (w)
190kg(419lbs) x 1 (w)
Sumo Deadlift
275kg x 1
290kg x 1
302.5kg x
305kg(672lbs) x 1 (PB)
Glute Bridge
120kg x 3
170kg x 3
220kg x 3
240kg(529lbs) x 3 (PB)
Single Leg Leg Curl
35kg 3 x 6
Single Leg Leg extension
35kg 3 x 6 (PB)
Seated Row
200lb 3 x 10
Single Arm Pulldowns
110lbs 2 x 6 (PB)
HIIT: Row - 6x20/20 @ 1:33.1 pace - 59 cals
LISS: Assault Bike - 191 cals

Final heavy deadlift session in the books! Super pleased with 305kg, been in my mind for a while now. I missed 302.5kg before the 305kg, speed was super fast off the floor but I miss timed the lockout/came off balance and the bar dipped (still locked it out) - obviously I wasn't happy with it and wasn't going to call it a day as that would have played on my mind until comp day so I loaded 305kg and nailed it. Final heavy squat still to come and a few more bench sessions and I'll be ready for a comp PB (if i don't die making weight)

[AdamBanotai]

That's a sick pull man. Awesome job. Cruise on in to the meet. Stoked for you.