JiP's Powerlifting Log

[JiP]

I was in a lot of pain yesterday. I could barely get out of bed. My lower back was killing me as well as my neck. feel better this morning, but need to address the causes.

Squat -
Gotta focus on squeezing scapulae together, getting both feet under the bar for my unrack, using less steps for my unrack and keeping tight at the bottom. Also not squatting too deep.

Bench -
Going to have to take out strict standing press for now and replace it with high incline or seated BB press, anything that takes the load off my spine. I also need to keep focusing on my bench set-up, need to squeeze shoulder blades a lot harder and try to be more secure in general.

Deadlift
I think I need to start getting my air at the top of the deadlift and treating each individual rep like a single, as in setting up and getting my air between each rep. This should realistically also transfer better to a 1RM, as it's like pulling singles with 10 seconds inbetween, which would imitate a 1RM better than staying at the bottom for the whole set.

My deadlift has always got stronger from pulling a 3-5RM with minimal accessory work, even in the absence of squatting. So I will reduce my volumes to 2-3 sets of RDL/SLDL. Not sure about keeping the speed work or not, I would prefer to as I do enjoy it.

[JiP]

30.06.18


Warm up test - 30 Pull-ups in 5:00

5-1-0 Tempo Squat (3:00 rest)
130 x 3 x 4

Comp Bench (3:30 rest)
100 x 3
103 x 3 x 4

BB Rows
90 x 5 x 3

Circuit (1:00 rest, 4 Rounds)
Hammer Chins x 6
Belt Squat 70 x 8
Bicycle Crunch x 10 (each side)
DB Swing 20 x 18


Notes
Had 7 days with no lifting. Dull ache in lower/upper back but no pain. Didn't bother me on any of the lifts but lower back feels a bit tight afterwards. Hopefully will be good to go for next session.

The first 4 sets of bench sucked, I was trying a new technique to keep my wrists/elbows in line and under the bar but it feels awful. I decided to go with what felt good on the last set and it flew up. Think I'll stick with what feels good as I really can't keep my elbows under the bar and keep any power.

First time doing tempo squats, definitely think they helped with technique.

[.aeterna]

Good to hear the pain's subsided a bit all around.

I've tried benching with the elbows kept in line with the wrists and cant seem to make it work either. In theory, it should be more efficient but never seems to work out that way.

[JiP]

Good to hear the pain's subsided a bit all around.

I've tried benching with the elbows kept in line with the wrists and cant seem to make it work either. In theory, it should be more efficient but never seems to work out that way.

It should be! I'm not really sure how people do it. To keep my elbows/wrists in line my elbows have to be close to 90 degrees, certainly not a safe position. I like benching this way and most of all this is the longest period I've had without a chest strain for as long as I can remember. So it's obviously working!


02.07.18

Bicycle
1 hour 20 mins, 20 minutes spent at peak heart rate (over 85%).

Notes
My friend gave me a fitbit. It always seems to go wrong but the heart rate works well. Can't complain as it was free.

My back is feeling healthier but not 100%. I've also got small aches in loads of places, left quad, left hamstring, right calf. I seem to be falling apart. I think I have been pushing the circuits/accessories too hard. I may cut them out almost entirely. I had only planned another 6 weeks for this training block, so reducing to pretty much just the competition lifts seems smart.

I am going to rest up another day and get week 10+ off to a bang. Should have plenty more PRs in the tank.

[JiP]

04.07.18

Warm up test - 100 Air squats in 3:58

Squats
162.5 x 3 x 5 (358lb)

Bench
100 x 3
103 x 3 x 2


Fifth set of squats


Notes
Fantastic squats. No lower back pain, minimal neck pain on bench only. Kept the session to the basic lifts. Bench felt weak today, saving more volume for the rest of the week. I lost balance on the final squat rep but managed to grind it out.

[JiP]

06.07.18


Squats 5-1-0 Tempo (2:30 rest)
135 x 3 x 3

Comp Bench (4:00 rest)
100 x 3 x 5

Deadlift
170 x 1
190 x 1
201 x 4 (443lb)


Notes
Left hamstring overly sore/slightly painful as usual after previous squat session. Wondering if squatting so soon after heavy session is a good idea. Trying to let the bar 'sink' into my chest on bench, didn't feel great. I have a tendency to hover and have had some very long pause commands. Keeping everything tight rather than sinking definitely feels better.

Tried new technique on deadlift, getting air at the top and setting up fully between each rep. Meant there was about 15 seconds between each rep, I think this will transfer better to 1RM. My best rep PRs are 200 x 5 & 205 x 3, so I just stuck the extra KG on to get a PR. The last time I deadlifted was on the 17.6.18! Long gap.

I will start working up to heavy singles before rep work now. Need to get used to the feel of heavier weights, I never do enough at 90%+.

[JiP]

09.07.18


Squats (5:00 rest)
140 x 1
160 x 1
177.5 x 3 @9.5 (391lb)
165 x 3 x 3

2ct Pause Bench (3:00 rest)
90 x 3 x 4
100 x 1
110 x 1





Notes
Good day. Feeling healthier.

[IronKrazy]

Fifth set of squats

lol'd when you got stuck mid way. That aw fuk moment lol.

Amazing work man. 245lbs 3 sets of 5 for me today (PR) and my legs (bones) feel like they are going to turn to dust any moment. Can't even imagine another 100lbs. Mirin and good to hear you're ok!

[JiP]

lol'd when you got stuck mid way. That aw fuk moment lol.

Amazing work man. 245lbs 3 sets of 5 for me today (PR) and my legs (bones) feel like they are going to turn to dust any moment. Can't even imagine another 100lbs. Mirin and good to hear you're ok!

Thanks man. Keep grinding at it and you'll get there.


10.07.18


Comp Bench
90 x 1
100 x 1
110 x 1 @8
120 x 1 @10 (264lb, butt came an inch off bench)
105 x 2 x 4

RDL
180 x 6 x 3 (396lb)


1st set RDL



Notes
Realised max legal grip bench wasn't working for me. I don't know why my bench is stronger with a closer grip, but it is. I had pinky on rings, and slightly inside the rings. Much stronger than wider grip. Closer grip stays.

RDL was stronger than I expected. I also found the most flattering angle to film from.

[JiP]

14.07.18


Squats
160 x 1
170 x 1
180 x 1 @9.5
165 x 3 x 4

Comp Bench
100 x 3 x 3


Notes
Everything felt heavy today, but everything moved well, so that's good. Was planning on doing 190 @9 for a single on squat, but don't think it was there today. I'm not sure if I'm just unconfident with heavy weights, as everything feels 'heavy' to me beyond a certain point. I suppose the only way to find out is to practice. But when I hit 195 in comp I hadn't handled anything above 160 for months.

[JiP]

17.07.18


5-1-0 Tempo Squats (3:00 rest)
140 x 3 x 3

Comp Bench (4:00 rest)
100 x 3
105 x 3 @9
102.5 x 3 x 3

Deadlift from floor
205 x 4 (452lb) - Hitched the last rep

Deadlift from hang
190 x 5 x 3


205



Notes
Deadlift moved much faster than expected. Wasn't supposed to go for the fourth rep but got carried away. The hitch wasn't terrible. Considering that's +4kg from last week, I'm very happy with it. I was labelling my 'touch and go' deadlifts as RDL, as I thought they were basically the same thing, but I realise they are pretty different. I believe as I pull with a round back all the extra work at the top seems to blow my deadlift up.

All my various strains have reduced significantly in intensity. Dropping the accessory work was a good idea. I actually felt nearly healthy today.

Edit - Will try starting slightly further away from the bar to get my hips lower, I used to deadlift this way and had no hitching issues (back in 2011)

[JiP]

20.07.18


2ct Pause Bench (3:00 rest)
100 x 1
110 x 1 x 2
95 x 3 x 3

Deadlift
175 x 1
200 x 1

Speed Deadlift (EMOM)
150 x 1 x 10

Circuit (1:30 rest, 4 Rounds)
Pull-ups x 6
V-sits x 10
EZ Curls x 10
Skullcrushers x 8


Notes
Really wanted to practice my old style deadlift from 2011 with shins further away from bar and lower hips. Felt fantastic. Weight was slower off the floor, but the rest of the lift was much faster and felt no need to hitch at all with the 200. I always preferred deadlifting this way, but thought the shin closer and keeping the bar more central over the foot would be a stronger position. But clearly that is not the case for me personally. I've tried the 'correct' style for 18 months, now I'll do what works for me.

[JiP]

21.07.18


Squats (5:00 rest)
160 x 1
180 x 3 (397lb)
167.5 x 3 x 4

Bench (4:00 rest)
100 x 3 x 5


180 Squat



Notes
I was exhausted after squats. 30 reps on squats this week with average weight at 168kg (370lb). I was meant to do rows as well but I was too beat up.

[JiP]

24.07.2018


Squats
170 x 3 x 3 (375lb)

Bench
102.5 x 3 x 3

Deadlift from floor
207.5 x 4 (458lb)

Deadlift from hang
192.5 x 5


3rd set of squats


Deadlift PR



Notes
Squat and deadlift both felt fantastic today. Going back to old deadlift technique has fixed hitching issue.

I have been using 8 or 9 day weeks recently and doing 4 sessions per week. I'm going to go back to 7 day weeks and reduce the volume slightly with 4x a week training as I feel the frequency is important right now.

I got a new speaker today that is way better/louder than the old one. Also tried to de-rust my bar with WD40 and a nylon brush, but it didn't seem to make a shred of difference.

[JRMoore82]

Use a 3 in 1 oil for the bar.

Also good form.

[.aeterna]

Good stuff bro

[JiP]

Use a 3 in 1 oil for the bar.

Also good form.

Thanks man. It's got a reasonable layer of rust in the knurling. The nylon brush didn't seem to make much of a dent. Do you think I should go for something a bit more hardcore?

[JRMoore82]

Thanks man. It's got a reasonable layer of rust in the knurling. The nylon brush didn't seem to make much of a dent. Do you think I should go for something a bit more hardcore?

Yeah. I use a nylon for daily use between sets.

But for cleaning the 3-1 oil will knock off rust and you can use some in the collars where they spin (don’t brush the collar; just slowly release oil and spin collar then get a rag and wipe off excess around the collar). Use a medium wire brush if you have black onyx. If you have stainless you can use harder wire.

[JiP]

Good stuff bro

Thanks man!


25.07.2018


5-1-0 Tempo Squats
142.5 x 3 x 3

2ct Pause Bench
90 x 3 x 4

BB Rows
90 x 5 x 3

Superset every set with 5 chins, 50 chins total


Notes
Took the bench a little lighter than last week as it's meant to be restorative.

[JiP]

29.07.2018


Squats (5:00 rest)
185 x 3 (408lb)
170 x 3 x 5 (375lb)

Deadlift from hang (5:00 rest)
192.5 x 5 (424lb)
192.5 x 6

Circuit (1:00 rest, 4 rounds)
Pull-ups x 6
DB Press 15's x 14
Plank 30sec
EZ Curls 20 x 14


185 squat


1st set deadlift



Notes
That was a 5kg triple PR since last week. I purposefully pushed the limits of depth to see how much easier it would be. Had a big discussion with coach Worsley afterwards, came to an agreement it's not a good idea for training to not reach a safe depth. My contention was that due to my twisted back the deeper I go, the more uneven my squat becomes and the more apparent form errors are and thus the more long-term risk increases. He said as I am competing in powerlifting I cannot afford to train high, so I will need to squat to a 'safe' depth for now and try to mitigate the technique issues as best I can. He also said this will be more sustainable long-term to develop better technique and that squatting deeper will increase my strength in the top end ranges, while squatting high would not develop bottom end strength.

I added bold to the titles for the viewing pleasure of my large reader base, I hope you all appreciate the effort.

[JRMoore82]

Good PR!

Squat problems I can relate too!!

[JiP]

Good PR!

Squat problems I can relate too!!

Thanks man.


02.08.2018

Had family down for a wedding on the 1st, social commitments took precedence over training for the past 3 days. I also drank way more than I normally do and am too hungover to train today.

Next week will be the last high volume week before taper, deload and mock competition. I'm also starting a new job on the 14th August, an unfortunately timed stress. Hopefully it won't affect training too much.

[JiP]

03.08.18


Squats
170 x 3 x 3 (375lb)

High Incline Press (replacement since I can't do standing press without tweaking my neck)
50 x 5
60 x 5 x 4

Deadlift
215 x 3 (474lb)

Deadlift from hang
195 x 5 x 2 (430lb)


Deadlift 215



Notes
I wasn't very confident I could hit 215, but it moved well. Felt fantastic. I managed to get a really bad sunburn on most of my upper body, so the squats were incredibly painful. The pain was so bad I wanted to skip them, but I knew it would gnaw at me all week.

The replacement for press felt good. I feel like since switching back to a longer ROM bench (due to using an overly tall bench at home meaning I couldn't achieve the same arch on an IPF height bench), I can't handle the volume/frequency of benching I was before. I will most likely use more conservative volumes and more variation in the future.

[JiP]

04.08.2018


Comp Bench (4:00 rest)
110 x 2 + 1 fail
100 x 3 x 5

BB Rows (3:00 rest)
92.5 x 5 x 4

Circuit (1:15 rest, 5 rounds)
Pull-ups x 6
Plank x 30sec
BB Curls 15 x 15
DB Swing 20 x 20


Notes
I hate bench. Was pretty frustrated I missed the 3RM. On my old bench and set-up I had hit 115 x 3. I think I need to stick with the widest legal grip and keep practicing my set-up. I may pay a local coach to have a look at my techniue, but I think more than anything I just need to be patient.

[JiP]

07.08.18

Bodyweight: 89.4kg / 197lb


Squats (5:00 rest)
160 x 1
180 x 1
190 x 1
200 x 1 (441lb, best in competition is 195 / 430lb)
172.5 x 3 x 5 (380lb)

Circuit (1:00 rest, 5 rounds)
Chins x 6
V-sit x 9
DB Press x 12
Belt Squat x 10

200 Squat



Notes
I felt like my soul had left my body after all the squatting. This week's workload was 27 reps at an average weight of 173.6. This is the last week of high volume, taper week next week, then deload and mock meet. I was hoping to hit a 210 squat, not sure how realistic that is right now.

[trey1x1]

Nice grind on that 200
How often do you schedule mock meets into your programming? Also, do you feel that they're more beneficial towards your goals compared to testing the individual lifts intermittently?

[JiP]

Nice grind on that 200
How often do you schedule mock meets into your programming? Also, do you feel that they're more beneficial towards your goals compared to testing the individual lifts intermittently?

Thanks man. My aim is to compete twice a year at the moment, but there are no meets around this time of year and my next scheduled one will be at the start of February. Given my goal is to compete in powerliting, it doesn't make much sense for me to go for true max singles on different days. But I do regularly use rep maxes to gauge my progress and have been doing some heavy singles in this peak.

Doing the 200 on that day was too heavy, I just wanted to see precisely how hard it would be. Turns out, it was very hard.

[JiP]

10.08.18


Comp Bench (4:30 rest)
107.5 x 3
101 x 3 x 3
105 x 3

Speed Deadlift (EMOM)
165 x 1 x 15

Circuit (1:00 rest, 4 rounds)
6 Chins
15 Half-sits
EZ Curl x 15


Notes
Speed pulls moving like lightning.

[JRMoore82]

I barely get notifications on your thread. Caught up. Good stuff!

Did you try the brush thing for the barbell?

[JiP]

I barely get notifications on your thread. Caught up. Good stuff!

Did you try the brush thing for the barbell?

I did! I think the bronze-tipped brush took some rust off but still I can't really tell that much. I'm not too worried about it really, just wanted to stop it getting worse.


13.08.18


Squats (5:00 rest)
160 x 1
180 x 4 (397lb)
180 x 2 x 2

High Incline Press (3:00 rest)
61 x 5 x 2
62 x 5
63 x 5

Deadlift (5:00 rest)
200 x 1
220 x 1
230 x 1 (507lb)
225 x 1

Deadlift from hang
200 x 5 (441lb)


Squat 180 x 4


Deadlift 230




Notes
My goal 6 months ago was to hit 180 x 5 on squat. Nearly got there, this was my last chance to test it before maxing. I almost fell backwards on the 4th rep.

Deadlifts moved well. That was my first time handling 500lbs+ since 2011, which matches my old PR before I quit powerlifting. It was definitely easier than back then, also at 8kg lighter bodyweight.