JiP's Powerlifting Log

[JiP]

I did 3 lifting sessions last week + 1 hour on bicycle but I can't remember everything.

Bodyweight: 92.7kg

30/07/19

Squat 3:45 rest - with belt
130 x 5 x 4

Spoto Press 2:30 rest
80 x 4 x 4

Circuit
DB Press 15's x 12
Chins x 3
DB Swing 20kg x 15
V-Sits x 8

4 rounds in 15 min


Notes
Squat looking/feeling great. Worked a lot with previous coach on positioning and keeping upperback tight. My squat is looking much more even now.

Conditioning/strength is improving.


31/07/19

1 hour 40 min bicycle - moderate pace

[JiP]

Cardio AM
1hr 40 on bicycle off road to work, moderate pace, tiring



Lifting PM


Comp Bench 3:30 rest
90 x 4 @9.5
82.5 x 4 x 4

Deadlift 4:00 rest (belt on)
170 x 5
152.5 x 5 x 2

Circuit
BB Rows 60kg x 6
Press-ups x 15
DB Swing 20kg x 15
Chins x 3
4 rounds


Notes
Doing all this in a day was hard. Things moving along smoothly though. Was hard wearing the belt on deads, it was pinching my fat gut. Looking forward to leaning out.

[JiP]

I have been training but not logging it. Decided to set a clearer goal and stick to a specific powerlifting orientated routine at the moment. This is basically the routine my most recent coach put me on, with some minor changes. Having vaguer goals of getting stronger/fitter were unhelpful. My physical health has been a lot better thankfully. I may be out of the woods.

Day 1 - 03.09.19

Squat w/belt (3:45 rest)
140 x 5 @7.5
135 x 4 x 4

Incline DB Bench (2:00 rest)
20's x 8 x 4

DB OHP (2:00 rest)
20's x 6 x 4

DB Laterals (1:30 rest)
5's x 12 x 3
//
DB Curls
5's x 12 x 3

Rear Delt Flyes (1:30 rest)


Notes
Putting a huge amount of effort into my squat to reduce the asymmetry. There will be a certain amount of unavoidable asymmetry due to my crooked thoracic and slightly shorter leg, but I can definitely significantly improve it. Previously I have just only really focused on hitting the bottom position and standing up any way possible, rather than trying to have a very even squat.

I've moved back to using weightlifting shoes as well as bringing my stance in a small amount. Also brought in grip and using a more 'wrists back' position. Also pointing my toes forwards. Current aim is to reduce losing tightness in the hole and keeping upper back tightness. All squat basics I have ignored in the past.





Day 2 - 05.09.19

Comp Bench (3:30 rest)
92.5 x 4 @9.5

Speed Deadlift w/belt - EMOM
145 x 1 x 15

CGBP (2:00 rest)
65 x 8 x 4

BB Row (2:00 rest)
65 x 8 x 3



Notes
My best competition total in May 2018 was 517.5kg (1140lb) (s195, b112.5, d210). My best training total in August 2018 was 555kg (1224lb) (s205, b115, d235).

For how much I care about powerlifting this is obviously not good. I think last year (before I became unwell) I demonstrated I have the drive/commitment to potentially be good at powerlifting. I think now my physical health has improved I will hopefully be able to prove that to myself. We will see.

[JiP]

07.09.19


Pause Squats w/belt (3:45 rest)
130 x 4 x 5

3ct Bench (3:00 rest)
75 x 3 x 4

Pendlay Row (2:00 rest)
77.5 x 6 x 4

RDL (2:00 rest)
110 x 8 x 3

Chins (2:00 rest)
BW x 5 x 3
//
DB Curls
5's x 12 x 3


First set squats




Notes
This is probably the best my squat has ever looked/felt technique wise. Pulling my elbows down rather than pushing them back is really helping with tightness. Trying to hit just below parallel while staying tight, without letting myself drop into the hole. Think I hit just about the right depth and hips staying pretty tight.

Hopefully plenty of good things to come on my squat/bench with much heavier focus on good technique. Deadlift didn't need too much change really.

I am currently 92kg bodyweight. Goal is to get to 85/86kg. My bodyfat is high.

[JiP]

08.09.19


Comp Bench (3:00 rest)
77.5 x 6 x 2
80 x 6 x 2

Deadlift w/belt (4:00 rest)
175 x 5 @9
157.5 x 5 x 2

Pistol Squats to low bench (2:00 rest)
BW x 8
BW x 7
BW x 6

Skulls (2:00 rest)
20 x 12 x 3
//
Half-Sits
BW x 12 x 3

DB Laterals (2:00 rest)
5's x 12 x 2
//
Chins
BW x 4 x 2


Cardio
45 min bicycle. Straight after training, not sure on exact time/distance


Second set deadlift





Notes
Trying really hard to keep my head down/neutral and lats tight on deadlift. Very difficult setting up as it throws off my balance and proprioception. But they looked/felt really good.

This is the first time I've trained 4x in a week in over a year. Last summer I developed a bad habit of missing my lighter/restorative work (often training 3x a week) and also adding extra rest days to my training week by increasing the week to 8/9 days. So in reality, I was probably very rarely training 4x over a 7 day period.

I wrote my own program last year, with the goal of hitting a certain number of reps per week (say 30 reps at 80%). I think that ultimately reduced my submaximal volume and frequency of sessions which would have had a negative impact. I will follow my previous coaches plan, which used RPE's and back-off percentages, so my weekly training volumes should be higher now. He also used more variations of the main lifts to accumulate volume. I think this will have a lot of positive effects for training.

I'm not sure how much cardio I should be doing currently. Last year I did 3hr per week cycling. My new job is much more active though and with training 4x a week I may not need that much. I'll see how it goes.

[JiP]

11.09.19


Squats w/belt (4:00 rest)
145 x 4 @ 7
137.5 x 4 x 4

Comp Bench (3:30 rest)
92.5 x 4 @9
82.5 x 4 x 4

DB Press (2:00 rest)
20's x 8 x 3
//
Rear Delt Flyes
5's x 12 x 3

DB Laterals (2:00 rest)
7.5's x 8 x 3
//
DB Curls
7.5's x 8 x 3


Squat set 1


Squat set 5



Notes
Squats moved well today. Tightness was improved but still not great, was much better on pause squats for some reason. Also felt more natural on pause squats. Still struggling with the trade-off between tightness/depth. I wonder if my pause squats are tighter as I am descending in a tighter position.

One cue I used in the past was to set my torso in a more forward position before I begin the lift, as I felt my torso angle was too high and would have to drop once I hit depth. My previous coach said my starting position was too leaned over, but I never explained the reason to him. I'm wondering if now he was wrong.

[JiP]

13.09.19


Pause Squats w/belt (3:30 rest)
140 x 4 @8
132.5 x 4 x 4

Comp Bench (3:00 rest)
80 x 6 x 4

CGBP (2:00 rest)
67.5 x 7 x 4

Deadlift w/belt (4:00 rest)
180 x 3 @9.5 (meant to be 5 @8, way harder than expected)
155 x 5 x 3

Skulls & Planks 3 sets each



Notes
I'm away for the weekend so no training Saturday & Sunday. Also had social commitments as I'm moving 200 miles away in 4 weeks, so only 3 days available to actually train this week. I was tempted to run 3 days consecutive, but thought that was kind of dumb. I crammed as much into the 2 days as I could, which also may have been dumb.

By the time I got to deadlifts today I was already tired as hell. Just got as much work done as I could.

I'm currently in a long distance relationship, so every other weekend I can't train. I also usually work 10hr days and my job is exhausting so training during week days is not easy or desirable. I'm moving to be closer to my girl (and starting a new job), hopefully this will mean I have more free time. But I know with the way life works there's a good chance I may somehow end up with less free time, so I'm not holding my breath there. At least I won't have to travel so much..

[JiP]

16.09.19


Squats w/belt (4:00 rest)
150 x 4 @7.5
135 x 4 x 4

DB Press (2:00 rest)
20's x 8 x 4

DB Incline (2:00 rest)
20's x 10 x 3

DB Laterals (2:00 rest)
7.5's x 8 x 3
//
DB Curls
7.5's x 8 x 3

Rear Delt Flyes (1:30 rest)
5's x 12 x 3


Squat set 1


Squat set 2





Notes
Squat tightness and symmetry looking good today. Trying to keep my ego in check on the back-off sets and actually drop 10%. Sticking with the slightly forward starting position helped a lot.

[JiP]

18.09.19


Comp Bench (3:45 rest)
92.5 x 5 @8
85 x 4 x 4

Deadlift w/belt (4:00 rest)
180 x 5 @8.5
162.5 x 4 x 3

CGBP (2:00 rest)
67.5 x 8 x 4
//
Plank
40s x 4

Chins (2:00 rest)
BW x 5 x 3
//
Skulls
10 x 12 x 3


Deadlift set 1


Deadlift set 2




Notes
Trying to keep my lats tight on deadlift. Looked pretty good today and moved much faster/easier than last week. Bench was also significantly faster/easier than last week. Was touching higher on bench which felt really good.

[JiP]

20.09.19


Pause Squats w/belt (3:30 rest)
145 x 4 @8.5
127.5 x 4 x 4

3ct Bench (3:00 rest)
77.5 x 3 x 5

Pendlay Rows (2:00 rest)
80 x 6 x 3

RDL (2:00 rest)
120 x 8 x 3

Chins (2:00 rest)
BW x 5 x 3
//
DB Curls
7.5's x 10 x 3


Cardio
Bicycle - 7 miles in 40 min


Notes
Squat symmetry / tightness both pretty good. Felt heavy today though.

[JiP]

21.09.19


Comp Bench (3:00 rest)
80 x 6 x 5
Last set RPE 8

Snatch Grip DL w/belt (3:00 rest)
140 x 5 x 3

Pistol Squats (2:00 rest)
BW x 6 x 3

BB Row (2:00 rest)
70 x 7 x 2
//
DB Laterals
7.5's x 9 x 2

V-sits (2:00 rest)
BW x 8 x 2
//
Skulls
15 x 10 x 2



Notes
This is probably the best my bench has ever felt, strong pauses and all moving fast. Touching higher up on my chest seems to be doing wonders. My main focus at the moment is keeping as tight as possible before the unrack, making sure I'm as tight as possible before every rep and keeping my breath/chest up.

Coming back from such a long lay-off left me in a confusing position which direction to take my training in. Now I'm starting to get stronger I want to focus on my work capacity / conditioning. This is something my previous coach tried heavily to instil in me and although I took it onboard, I don't think I implemented it as optimally in my training as I could. I have contacted my previous coach to take me on again, he said he had capacity for me recently but just waiting to hear back from him.

My aim for my 3rd and 4th day of training will be to increase number of sets and reduce rest time on my pause squats, snatch grip deadlift and higher rep comp bench. Here's my current training plan (assistance work looks a bit excessive on paper, but it's just a lot of variation and takes usually half the total time of my main work)

Day 1 - Strength focus
Squat 1x4 @8 - 10% 4x4

DB Incline bench 4x8
DB Press 4x8
DB Laterals 3x12
DB Curl 3x12
Reverse Fly 3x12

Day 2 - Strength focus
Comp Bench 1x4 @8 - 10% 4x4
Deadlift 1x4 @8 - 10% 3x4

CGBP 4x8
BB Row 3x8
Skulls 3x12
Plank x 3

Day 3 - Work capacity focus
Pause Squat 4-6x4 (increase sets & reduce rest time rather than increase weight on bar)
3ct Bench 5x3

Pendlay Row 3x6
RDL 3x8
DB Curl 3x12
Chins x 3

Day 4 - Work capacity focus
Comp Bench 4-6x6 (increase sets & reduce rest time rather than increase weight on bar)
Snatch Grip Deadlift 3-5x5 (increase sets & reduce rest time rather than increase weight on bar)

Pistol Squats 3x6-8
DB Laterals 3x12
Skulls 3x12
V-sits x 3
Chins x 3

GPP 2-3x a week riding bicycle 30-45 mins
Static stretching 3x a week for 10 min

[JiP]

23.09.19


Squats w/belt (4:00 rest)
155 x 4 @8
140 x 4 x 4

DB Press (2:00 rest)
20's x 9 x 4

Incline DB (2:00 rest)
20's x 10 x 3
//
Rear Delt Flyes
7.5's x 10 x 3

DB Laterals (2:00 rest)
7.5's x 8 x 3
//
DB Curls
7.5's x 10 x 3


155 x 4 squat



Notes
Really wasn't happy overall with my squats today. Bad habits starting to slip back in, letting myself relax once I get low, falling into the hole, losing tightness in general. The reps on the back-off sets were cleaned up a lot.

Getting the trade-off between staying tight enough and hitting depth is incredibly difficult for me. I can keep perfectly tight to virtually 5mm in depth, but the side angle looks questionable. I'd rather squat to convincing depth. But for now I will focus on tightness rather than divebombing.

Things have definitely improved, but I want to keep drilling these good habits.

[JiP]

24.09.19


Comp Bench (3:45 rest)
95 x 4 @9
85 x 4 x 4

Deadlift w/belt (4:00 rest)
185 x 4 @8.5
165 x 4 x 3


Deadlift set 1


Deadlift set 2




Notes
As I have started getting up at 4am to train before work (as too tired after work to train), it can be difficult not to run out of time. This morning right when I was about to head to the garage I had to take a ****. Then after my warm ups I suddenly had to take a **** too. So no accessory work today was I spent about 30 minutes sitting/walking to the toilet. That is definitely an aggravating part of morning training.

My chest/posterior chain were sore today (from training, not pooping), expected to feel weak. But both the bench/deadlift sets moved really well.

I need to keep my chin tucked to my chest like on the final set of deadlifts. Channelling my inner Konstantinovs (RIP)

[JamesA1990]

24.09.19


I need to keep my chin tucked to my chest like on the final set of deadlifts. Channelling my inner Konstantinovs (RIP)

KK looks down from Heaven on you fondly

Spoiler!

till he notices you arnt doing your deadlifts beltess

[JiP]

KK looks down from Heaven on you fondly

Spoiler!

till he notices you arnt doing your deadlifts beltess

I don't know how to do emojis, but if I did I would give the crying laughing one for that. Lolled in real life

[JiP]

26.09.19


Pause Squats w/belt (3:30 rest)
147.5 x 4 @9
130 x 4 x 4

3ct Comp Bench (2:30 rest)
80 x 3 x 5

Pendlay Row (2:00 rest)
80 x 6 x 3

RDL (2:00 rest)
120 x 8 x 3

Chins (2:00 rest)
BW x 5 x 3
//
DB Curls
7.5's x 9 x 3


Squat set 1



Squat set 5



Notes
This is the best my squat has ever looked. Said to myself today I have to stay tight at the bottom no matter what. Certainly made for some questionable depth on a few reps, but in general the depth was good. Staying tight made the squat feel so much more like a natural movement and also further reduced my asymmetry. Very happy about this.

[JRMoore82]

Looks sweet!

Glad you didn’t become a member of the Black Parade while squatting.

[JiP]

Looks sweet!

Glad you didn’t become a member of the Black Parade while squatting.

Me too. I think with my improved technique my survival rate will have significantly increased!


27.09.19


Comp Bench (2:45 rest)
80 x 6 x 6

Snatch Grip Deadlift w/belt (3:00 rest)
140 x 5 x 4

Pistols (2:00 rest)
BW x 8 x 3

Skulls (2:00 rest)
15 x 12 x 3
//
V-Sits
BW x 8 x 3

DB Laterals (2:00 rest)
7.5's x 10 x 2
//
Chins
BW x 5 x 2


Notes
So that concludes possibly my first ever 4x a week block of strength training at higher volumes. My consistency and desire to train have both been fantastic as well as improvements in technique. I realise now my self-devised training plan last year (which was basically the Texas Method volume/intensity spread over a 7-9 day week) was now not an optimal way to train at all. I still managed to progress on it though, so that's positive.

My former coach still hasn't got back to me. However I do feel capable of programming my own training at the moment, after working with my two coaches last year before I became unwell. I've also been reading a lot of BBM material and speaking to CJ quite a bit about BBM specifics. There is one common factor: higher training volumes and developing work capacity are very important.

My plan for next week is to do a 'pivot' then a 4 week developmental block. The BBM training volumes will be slightly higher, but not too much higher than the previous 4 weeks. They revolve around doing a single @8 each week, which will be fun. They also have some specific rep ranges for the core/supplemental lifts. Here's the rough plan:

Day 1
Squat - Single @8 then 6x5
DB Press 6x8

Day 2
Comp Bench - Single @8 then 6x4
Deadlift - Single @8 then 6x5
DB Incline 6x8

Day 3
Pause Squat 6x4
CGBP 6x8

Day 4
Comp Bench 6x4
Snatch Deadlift 6x4
Belt Squat? (leg press once I join a gym) 6x8


Then I'll add some rows/chins/arm/core work on top of that. Likely to switch things around a bit to see how the weeks pan out.

[JiP]

01.10.19


Squats w/belt (4:00 rest)
170 x 1 @8
157.5 x 5 @8.5
140 x 5 x 2

DB Press (2:00 rest)
22.5's x 7 x 3

DB Incline (2:00 rest)
22.5's x 8 x 2
//
Rear Delt Flyes
5's x 12 x 2

DB Laterals (2:00 rest)
7.5's x 8 x 2
//
DB Curls
7.5's x 8 x 2


170 squat


157.5 squat



Notes
Squats looking okay but definitely losing some tightness. Looks a bit like my back is actually rounding at the bottom, need to address that. But regardless, still looking good overall and moving well. Have regularly been increasing my working weights by 5kg / 10lbs a week, feels good.

My old coach finally replied and is going to be writing my programming soon. A bit sad I won't get to run my BBM plan, but I know I'll be in good hands with this guy. Is a former natural bodybuilder, competes in powerlifting and is a PT in the army. Also coaches a wide variety of athletes. He knows his stuff.

[JiP]

Plan was to lift today but felt mega nauseous in the AM. By this point I'd been awake since 4am so just decided to cycle to work


AM Bicycle
12 miles in 1 hour 10 min

PM Bicycle
?? in 1 hour 40 min (likely 15-18 miles)


Notes
This was a mistake. I got lost on the way to work (never cycled this route before). Then on the way back I thought I knew where I was going but accidentally took a much longer route, too late by the time I realised.

The route back was possibly one of the hardest cycles of my life. Both my quads were starting to cramp badly. I really wanted to call a taxi but don't think my ego could have taken the hit.

That's all my cardio done for the week at least. Slightly excessive.

[JiP]

Notes

Couldn't get to sleep early last night from getting home so late and being so exhausted. Felt like crap this morning so decided to give myself a rest day. As this is my low stress week not much will be missed. Compliance will be over 90% for these 5 weeks.

Also I was watching this great video about injury risk reduction. Very interesting stuff. TL;DR - Injury is much more likely caused by long term volume/stress rather than biomechanical issues and reactions to pain are very important for recovery/coping with short term pain.

I'm also going to implement using their method of giving each overall session an RPE of 1-10. This can then be multiplied by the total number of minutes the training session took to give a rough (but not arbitrary) figure which can gauge how challenging weeks of training are. I think it will help.

[JiP]

04.10.19

Bodyweight 90.8kg / 200lb

Comp Bench (3:30 rest)
97.5 x 1 @6.5
102.5 x 1 @8
92.5 x 5 @7.5
92.5 x 5 @8

CGBP (2:00 rest)
67.5 x 8 @6
70 x 8 @7
70 x 8 @8

Deadlift (4:00 rest)
190 x 1 @ 6.5
202.5 x 1 @8
170 x 5 @7
170 x 5 @8

Snatch Grip DL (4:00 rest)
150 x 4 @7
150 x 4 @8

BB Rows (2:00 rest)
70 x 8 x 3

Chins (2:00 rest)
BW x 6 x 3
//
DB Curls
7.5's x 8 x 3


Total time: 1hr 35min
sRPE: 8


190 deadlift


202.5 deadlift





Notes
Decided to amalgamate my missed training day and this one together, given the lower training volumes of the week. I am currently talking to Worsley (old coach) about training going forward and have suggested just keeping my current momentum/plan going. My next training block was going to be 'developmental' block which involves lots of work at lower intensities and a single @8 on the core lifts. I was pretty excited for it.

I am also trying to implement the BBM use of RPE's, it was actually really fun using them. I did find it difficult to gauge the @8 singles, wasn't too sure if either of my top singles were @8 or @8.5.

[JiP]

06.10.19

Bodyweight: 90.3kg

2ct Pause Squats w/belt (3:00 rest)
70 x 4
90 x 4
110 x 4
130 x 4 @7
135 x 4 @8
137.5 x 4 @9

Comp Bench (2:45 rest)
60 x 6
80 x 6 x 3

Pistols (2:00 rest)
BW x 8 x 2
//
Skulls
15 x 12 x 2
//
V-sits
BW x 8 x 2

Lateral Raises (2:00 rest)
7.5's x 8 x 2
//
Chins
BW x 6 x 2


Total length: 1hr 15 min
sRPE: 6.5



Notes
Doing my warm ups with the same reps as my work sets, suggestion by CJ to increase overall volume and make the first working set easier to gauge RPE wise. 2ct pause squats were a lot harder than 1ct pause, my pauses were a little on the weak side previously.

Worsley said I should continue with my current plan rather than disrupt things as they sound pretty good at the moment. So tomorrow begins my 'development' cycle.

[JiP]

07.10.19


Squats w/belt (4:00 rest)
140 x 1
160 x 1
175 x 1 @7
142.5 x 5 x 6

DB Press (2:00 rest)
20's x 8
22.5's x 8 x 3
20's x 8

CGBP (2:00 rest)
65 x 8 x 5

Chins (2:00 rest)
BW x 5 x 2
//
DB Curls
7.5's x 9 x 2

Time: 1hr 55min
sRPE: 8


175 squat


142.5 squat 4th set




Notes
Squats were borderline/shallow today unfortunately. Very doubtful most of them would have got white lights. Normally making depth isn't an issue for me, but by trying very hard to stay tight depth is certainly more of a challenge. The 175 single was very fast and I don't think it would have been much more challenging with the extra inch of depth I'd need for convincing depth.

I have been in a calorie deficit for a while now and I am excited for it to be over. Making me feel slightly drained.

[JiP]

09.10.19


Comp Bench (3:45 rest)
105 x 1 @9
87.5 x 4 x 6

Deadlift w/belt (4:00 rest)
167.5 x 5 x 5

Pistol Squats (2:00 rest)
BW x 8 x 4

(this will be leg press next week once I start at gym)

2 sets chins
2 sets skulls

Total length: 1hour 50min
sRPE: 8


Notes
Had some pretty serious DOMS from all the squats. Luckily it loosened up but it was making it psychologically hard.

I'm moving this Sunday. Entirely new city, new job, new place and new gym. So going to be a mentally demanding few weeks at least. Hopefully training won't be disrupted too much.

[JiP]

11.10.19


2ct Squats w/belt (3:45 rest)
70 x 4
90 x 4
110 x 4
132.5 x 4 @7
137.5 x 4 @8
142.5 x 4 @9
135 x 4 x 2

TnG Bench (3:45 rest)
90 x 4
95 x 4 @6.5
97.5 x 4 @8
97.5 x 4 @8
92.5 x 4 x 2

DB Incline Bench (2:00 rest)
20's x 8 @6
22.5's x 8 @7
25.5's x 8 @8
22.5's x 8 @8
20's x 8 @8


Total length: 1hr 45min
sRPE: 8


Notes
Found the perfect squat tightness/depth. Still getting used to how proper depth feels now. Feels like I am hitting depth much earlier than I am.

I was getting very light headed after every set today and still feel light headed afterwards. I increased my calories a couple days ago, slept good etc. No accessories or cardio today due to feeling like I'm gonna pass out.

Found it very difficult to gauge RPE's today due to light headedness. But I still had fun using them. Definitely more fun than trying to grind out multiple sets at an estimated percentage that is too difficult..

[JiP]

12.10.19


3ct Pause Bench (3:30 rest)
60 x 4
75 x 4 x 4

2ct Pause Deadlift w/belt (4:00 rest)
110 x 4
130 x 4
150 x 4 @7
155 x 4 @8
160 x 4 @9
152.5 x 4

RDL w/belt (2:00 rest)
120 x 8
130 x 8 x 3


Total length: 1hr 15min
sRPE: 7



Notes
Had extreme chest DOMS today. Had some leaving drinks last night so felt a bit ropey today. I am still building up my volumes which will be increasing over the next couple weeks while my body adjusts.

Tomorrow I leave my hometown of 29yrs and move 200 miles away. I have signed up to my new gym which will be a 10 minute cycle ride from my new place. It is open 24hrs and is a strongman/athletic gym as far as I can tell. My coach used to live in the area and said it is very good.

[JiP]

Monday 14.10.19


Squats w/belt (4:00 rest)
110 x 3
130 x 2
150 x 1
170 x 1 @7
177.5 x 1 @8
142.5 x 5 x 2
145 x 5 x 4

DB Press (2:00 rest)
22.5's x 8 @10
20's x 8 @8
17.5's x 8 x 4 @8

CGBP (2:00 rest)
60 x 8 @8
70 x 8 @9
65 x 8 x 3
60 x 8

1 set of lat pull + DB curls (bicep cramped too hard to keep going)

Length: 2hr roughly
sRPE: 8.5

20 mins bicycle to and from gym



Notes
Today was challenging. I have now moved into my new place and attended the new gym. Gym is very much a hardcore bodybuilder gym; vast arrays of machines but a lack of good quality plates/bars/power racks. I managed to find an okay rack to squat on, but it had no safety bars. Filming at a good angle was very difficult. It is close to my new place and open 24hr though, and it's a good price. Obviously using different equipment is going to mimic competition, so that's a big positive.

My shoulders/chest still had DOMS which surfaced on the pressing exercises and increased the RPE substantially. Squats felt very heavy but were fast on camera. I was really struggling to remember my cues, was losing tightness on some of the back-offs. Overall though, put in some good work.

My whole upper body is cramping up like fcking crazy. I think my recovery has been pushed to the limit, especially given the move etc. I will try not to let my ego take control this week.

[JiP]

16.10.19


Comp Bench (3:45 rest)
90 x 1
100 x 1 @8
105 x 1 @9
87.5 x 4 x 6

Deadlift (4:00 rest)
170 x 1
190 x 1 @7.5
205 x 1 @9
165 x 5 x 6

Leg Press (1:45 rest)
60 x 8
100 x 8
120 x 8 x 2 (felt a slight pop in left oblique)

3 sets lat pulldown
3 sets seated curls

Total length: 2:20
sRPE: 8



Notes
Both my @8 singles felt heavier than expected. I put this down to just getting used to their equipment and the change of set-up. But it meant I scaled back my volume work a little bit.

I was trying to go full ROM on leg press which may have caused the oblique issue. May have been causing my back to round. I'll try to keep back perfectly straight with good ROM next time. Don't think it's anything serious.

[JiP]

Sat 19.10.19


Squat warm ups
Bench warm ups
cycle to/from gym 20 mins total


Notes
Oblique was very sore today. I had no idea if I would be able to train on it, so thought the best thing was to see what kind of ROM/pain I have. It was pretty bad on the warm ups and feels pretty tender now.

It's obviously no coincidence my shoulder was hurting on Monday and I hurt my oblique on Wednesday. I must have increased my training volumes too quickly. CJ did warn me about this; but I thought I had increased my training volumes at a pretty reasonable/safe pace. I am going to scale the numbers back a bit and hope the oblique isn't too disruptive.

I'm also going to get in contact with Worsley and see if he just wants to take over my training now. I obviously am not that great at training myself!