JiP's Powerlifting Log

[JiP]

Thurs 26.12.19

Training in the garage with Lew

Speed Squats w/belt (1:30 rest)
120 x 2 x 6

Comp Bench (4:00 rest)
85 x 5
85 x 5
85 x 11 @10 (may have been 12)

Push Press (4:00 rest)
65 x 5
65 x 5
65 x 7 @10

Lifting time: 1hr
sRPE: 6



Notes
Fun session training/catching up with Lew. Got an abundance of free time this afternoon so thought I'd do a double session with my accessory work this evening. Bench was stronger than expected.

[JiP]

Thurs 26.12.19


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

Pull-ups (1:45 rest)
BW x 8, 7, 6, 5

Goblet Squat (2:00 rest)
42.5 x 8 x 3
//
DB Bench
32.5's x 8 x 3

EZ Skulls (1:45 rest)
15 x 8 x 2
//
Half-sits
BW x 15 x 2

DB Curls (1:30 rest)
12.5's x 10, 9, 8, 7


Notes
Getting the accessories done.

[JiP]

Fri 27.12.19


Speed Bench (1:30 rest)
80 x 3 x 6

Speed Deadlift (1:30 rest)
150 x 2 x 6

DB Rows (2:00 rest)
32.5 x 10 x 4

Heel Taps (1:45 rest)
BW x 12 x 4

DB Press (2:00 rest)
27.5's x 6 x 5
//
Suitcase Deadlift
47.5 x 6 x 5 (each side)

Lifting time: 1hr 30 min
sRPE: 7

[JiP]

Sat 28.12.19


2ct Pause Box Squat w/belt (4:00 rest)
135 x 5
135 x 5
135 x 7 @7.5
I exhaled at the bottom of 7th rep and lost all my tightness. That scared me a bit into racking the set but realistically I think there was more in the tank.


Notes
Had a bad stomach today so called it a day there. Was struggling to even get through my warm-up routine.

[JiP]

Sunday 29.12.19


Comp Bench (4:00 rest)
80 x 5
90 x 5
90 x 5
90 x 9 @10

Comp Deadlift w/belt (4:00 rest)
140 x 5
165 x 5
165 x 5
165 x 11 @9

RDL (2:30 rest)
130 x 8 x 5

BB Rows (2:00 rest)
82.5 x 8 x 4

Pull-ups
BW x 7, 6, 6, 5

EZ Skulls (2:00 rest)
15 x 10 x 3
//
Half-sits
BW x 15 x 3



Notes
Rep maxes are proving easier than expected, so I will alter my estimated 1 rep maxes for next week. My aerobic capacity is pretty good right now, but these sets of 10+ on comp lifts are exhausting. I am looking forward to working with 80-82% rather than 75%.

So ends my 6 day training week. Next week I will be working roughly 75 hours, so getting this session done in advance should make things easier. Although I certainly don't want to make a habit of pushing sessions into other training weeks. But given this month I've had nearly 3 weeks worth of colds, my birthday, gym closures and much travelling I'm proud I've managed to get nearly all the work done.

[JiP]

Tues 31.12.19


Comp Squats w/belt (4:30 rest)
135 x 5
155 x 5
155 x 5
155 x 9 @9.5 (342lb)
This is technically a rep PB, but that's just because I never go above reps of 6 on my comp squat usually. I'll count it once it equates to a higher max than 205. I was only expecting 6-7 so it was a nice surprise.

Press (4:00 rest)
55 x 5
55 x 5
55 x 6 @10

Split Squats (2:00 rest)
34 x 10 x 3
//
DB Swings
22 x 15 x 3

Dips to failure //
Pull-ups to failure //
Press ups to failure //
x 4

20 mins road cycle
20 mins static cycle


Lifting time: 1hr 40 min
sRPE: 9


Notes
Tough session mentally and physically. Wasn't feeling myself beforehand. But good nonetheless.

[JRMoore82]

345x9 still impressive my man

[JiP]

345x9 still impressive my man

Thanks dude!


Thurs 02.01.20


Foot Elevated Press-ups (2:00 rest)
BW x 30 x 4

Heel Taps (2:00 rest)
BW x 15 x 4

High Elevated Press-ups (2:00 rest)
BW x 10 x 4
//
Half-sits
BW x 12 x 4

Banded GM (2:00 rest)
BW x 20 x 3
//
Narrow Squats
BW x 20 x 3


Notes
I overslept and had limited time to train this morning due to my 75hr working week. Just for reference I work in a residential home for people with profound learning disability and autism (I have to help them with all daily tasks and have to regularly stop them self-harming or trying to possibly attack me), so my job is already pretty tiring. Not to suggest I don't love the people I support, it's a great job, but very mentally/physically tiring. I will spend most of the day running around after them, cleaning or going out on walks etc.

Missed my barbell speed work but managed to get most of my accessory stuff done with adjustments. Luckily no heavy barbell work planned for today's session.

[JiP]

Friday 03.01.20


2ct Box Squats w/belt (4:00 rest)
100 x 5
120 x 5
140 x 5
145 x 5
145 x 6 @8.5
I didn't feel safe going to @10 on the box squats without safety bars or a spotter

Comp Deadlift w/belt (4:00 rest)
155 x 5
180 x 5
185 x 5
185 x 7 @10

RDL (2:30 rest)
130 x 8 x 4

DB Press (2:00 rest)
22.5's x 8 x 4
//
Suitcase Deadlift
47.5 x 6 x 4 (each side)

Hypers (2:00 rest)
10 x 15 x 4
//
DB Curls
10's x 10 x 4

DB Row (2:00 rest)
32 x 8 x 2

20 mins road bike
25 mins static bike
10 mins static stretch

Box squat


Deadlift



Notes
I have accepted that I am a round back deadlifter. The odd thing is my low back looks significantly more round than my upper back. Through trial and error this is the most comfortable and strongest way for me to pull. Worsley thinks it's fine.

Strength is coming back fast. Found a competition for the 1st May. Plan to lose a bit of weight over the next 8 weeks as I am definitely carrying way too much bodyfat.

[JiP]

Monday 06.01.20


Comp Squat w/belt (4:30 rest)
115 x 5
140 x 5
162.5 x 5
162.5 x 5
162.5 x 8 - Rep PB (358lb)

Press (4:00 rest)
57.5 x 5
57.5 x 5
57.5 x 6

Split Squats (2:00 rest)
34 x 10 x 4 (each leg)
//
DB Swings
22 x 20 x 4

Dips to failure //
Chins to failure //
Press-ups to failure

DB Curls 4x10

20 mins road cycling
10 mins static cycle
10 mins foam roll/stretch


Notes
Right adductor was feeling quite tight today, I couldn't tell if it was a physical or psychological problem so I took the more risky option of getting my work done. Squats looked and felt great, hitting the rep PB after 2 heavy sets is very positive. I am currently working with an estimated max close to my old max of 205kg / 450lbs and I have 4 months until competition, so plenty of room to progress further.

[JiP]

08.01.20



Comp Bench (4:15 rest)
80 x 5
95 x 5
95 x 5
95 x 7 @9.5 - Rep PB

Push Press (4:15 rest)
60 x 5
70 x 5 x 3

BB Rows (2:00 rest)
85 x 8 x 4

Chins (2:00 rest)
BW x 8, 7, 6, 6, 5

Skulls (2:00 rest)
17.5 x 8 x 4
//
Decline Sit-ups
BW x 20 x 4

DB Rows (2:00 rest)
32 x 10 x 4
//
Hypers
10 x 15 x 4


20 min road bike
30 min static bike
10 min foam roll / static stretch

[JiP]

Saturday 11.01.20


2ct Box Squat w/belt (4:30 rest)
125 x 5
150 x 5 @7
150 x 5 @8
150 x 5 @9

Comp Deadlift w/belt (4:30 rest)
135 x 5
160 x 5
187.5 x 5
187.5 x 5
187.5 x 8 @9.5 - Rep PB (413lb)

RDL (2:30 rest)
132.5 x 8 x 4

DB Press (2:00 rest)
26's x 6 x 4
//
Suitcase Deadlift
47.5 x 6 x 4 (each side)

DB Curls (1:45 rest)
12 x 10 x 4

V-Sits
BW x 15 x 2

20 mins road cycle
25 mins static bike


Notes
Right adductor was feeling tight again today. Felt it was more psychological so pressed on. Have messaged Worsley for his opinion.

I've started dieting this week as I've been eating like a pig and was 94kg on the scale. Weight should go down fairly quickly given the amount of training / cardio I'm doing. Also walking an average of 70k steps per week.

[JiP]

Sunday 12.01.20


Speed Squat - high bar, narrow stance (1:15 rest)
110 x 2 x 8
Just wanted to try out highbar to see how it looked/felt. Hated it as I expected

Speed Bench (1:15 rest)
77.5 x 3 x 8

Speed Deadlift (1:15 rest)
145 x 2 x 8

Heel Taps (1:45 rest)
BW x 15 x 4

Goblet Squat (2:00 rest)
37.5 x 8 x 2
//
DB Bench
30's x 8 x 2


20 mins road bike
20 mins static bike
10 mins static stretch

Also played around with some front squats at 70kg to work on my rack/hip position as they will be in my program for the following 10 weeks.


Notes
Back was very sore from Saturday, this was very much a session of just grinding out the mundane stuff.

I had also expected the gym to be quiet so I could at least get some solitude, but after 10 or so minutes a group of strongmen and a group of bodybuilders both showed up and turned the gym stereo to max with some awful music on. They have huge bassy speakers that make the whole gym feel like it's vibrating.

[JRMoore82]

Do some deadman hangs before or after workout for that abductor.

[JiP]

Do some deadman hangs before or after workout for that abductor.

Thanks for the tip dude. It seems to have gone away now though, think my side-kick warm ups may have been a bit too aggressive.


Weds 15.01.20


Comp Squat w/belt (4:30 rest)
140 x 2
160 x 2
180 x 2
180 x 2
180 x 3 @10
Hard reps, overshot the weight a bit maybe

Press (4:30 rest)
50 x 3
62.5 x 3
62.5 x 3
62.5 x 3 @10

Split Squats (2:00 rest)
34 x 10 x 5
//
DB Swings
22 x 20 x 5

Dips x failure //
Pull-ups x failure //
Press-ups x failure

20 mins road cycle
25 mins static cycle @145 HR


Notes
Worsley said I need to take my cardio more seriously and train at a higher heart rate. I actually enjoyed it more, alternating the intensity to go between 140-150 was more fun.

I was pretty annoyed I only hit the squat AMRAP for 3 reps, as given my progress recently I thought 5 might be a possibility. But I've learned viewing such things as a failure is very dumb and short-sighted. My technique was good and the reps felt strong.

[JiP]

Thurs 16.01.20


Speed Squat w/belt (1:15 rest)
130 x 2 x 8

Speed Bench (1:15 rest)
80 x 3 x 8

Speed Deadlift (1:15 rest)
150 x 2 x 8

DB Rows (2:00 rest)
42 x 6 x 4
//
Hypers
10 x 15 x 4

Heel Taps (1:45 rest)
BW x 15 x 4

Chins (2:00 rest)
BW x 11, 9, 7, 7, 6
Haven't done 11 chins for a long time. Good sign

Road cycle 20 min
Static cycle 25 min @140-150 HR
Elliptical 10 min @145-150 HR
Static stretch 10 min


Notes
Feels great to be back on a normal work schedule and having plenty of time to train. Everything is moving along.

[JiP]

Fri 17.01.20

Bodyweight 92.3kg / 204lb

Comp Bench (4:30 rest)
90 x 2
102.5 x 2
102.5 x 2
102.5 x 4 @10

Power Clean + Push Press (4:30 rest)
77.5 x 3
77.5 x 3
77.5 x 3 @10
I have always been very weak at pressing movements, overhead especially. I would love to clean and push press 100kg.

RDL (2:30 rest)
140 x 8 x 5

BB Rows (2:00 rest)
85 x 8 x 5

Skulls (2:00 rest)
17.5 x 8 x 5
//
Decline Sit-ups
BW x 20 x 5

DB Curls (1:30 rest)
12.5's x 10, 9, 8, 7


20 mins road cycling
30 mins static cycle, intervals HR 140-150 average


Notes
Training is feeling great. Actually enjoying the cardio way more at a higher heart rate and with intervals. Looking forward to being leaner and having more room to grow into the 93kg class.

So I have 1 more session left in this training block, then it's 2 weeks of circuit training, followed by two 5 week strength blocks with higher volumes on the main lifts.

This marks about 6 months of consistent training 4x per week (barring stuff I can't control like the gym being closed etc). I was definitely lazy in the past and it showed in my results. I am excited to see where things will go with this new consistency and someone much smarter than myself dictating my training.

[JiP]

Sat 18.01.20

Trampolining for 1hr

Notes
Took one of my residents with learning disability to an indoor trampolining park thing. Was hard work


Mon 20.01.20

Front Squat w/belt (4:00 rest)
90 x 5
100 x 5
110 x 5
110 x 5
110 x 5

Comp Deadlift w/belt (4:30 rest)
160 x 2
180 x 2
202.5 x 2
202.5 x 2
202.5 x 5 @10

DB Press (2:00 rest)
26's x 6 x 5
//
V-sits
BW x 18, 15, 15, 12, 11

DB Bench (2:00 rest)
27.5's x 9 x 5
//
Suitcase Deadlift
47.5 x 6 x 5 (each side)


20 mins road cycle
25 mins static cycle average HR 140-150

[JiP]

Monday 27.01.20

I had relatives visiting for the weekend last week (no time to train), alongside having a cold. Worsley said to just rest up and push training back to the next week.


HB Squats w/belt
90kg
100 reps total

Press
40kg
100 reps total

Chins
BW
100 reps total

V-sits
BW
100 reps total

Dips
BW
100 reps total

Burpees
BW
40 reps
Couldn't finish mentally

2 hours 54 minutes (first set of squats to end of burpees)

20 mins road bicycle


Notes
I had asked Worsley if we could reduce the total number of reps or weight on the bar for squats/press. He gave me a pretty comprehensive answer this training wasn't injurious and it would build my conditioning / mental toughness. Worsley said I couldn't superset the exercises.

I am on (hopefully) the last day of my cold, still had a blocked nose and a pretty bad headache. I couldn't train for longer than 3hr, but my headache was so bad on the burpees I couldn't keep going regardless.

[JiP]

Thursday 30.01.20


RDL
90kg
100 reps total

BB Row
60kg
100 reps total

Press-ups (feet elevated)
BW
100 reps total

Chins
BW
100 reps total

Split Squats
20kg
100 reps total (each leg)

Hanging Knee Raises
BW
100 reps total

Time: 2hr 25 min

20 mins road bicycle
40 mins static bicycle HR average 150


Notes
Had horrendous DOMS from Monday. I did not enjoy this. The chins took me like a fcking hour.

[JiP]

Friday 31.01.20


TnG Bench
60kg
100 reps total

Front Squat w/belt
60kg
100 reps total

DB Row
20kg
100 reps total (each arm)

Chins
BW
100 reps total

Burpees
BW
100 reps total

Sit-ups
BW
100 reps total

Total time: 2hr 20 minutes

10 min Rower intervals 2 mins on 1 min rest x 3 (500m each row)
30 minutes Static cycle (average HR 145-150)
20 minutes Road cycle



Notes
I had to start supersetting the exercises today as I had a limited amount of time to train.

[JiP]

Sunday 02.02.20

Bodyweight: 91.2kg

Feet Elevated Press-ups
BW
200 reps total

Squats
BW
200 reps total

V-sits
BW
100 reps total


Total time: 1hr 15 minutes


Notes
I had to alter this session and do it at home as my stomach wasn't feeling good. Had to wait a few hours for it to settle, so no time to get to gym.

Looking forward to getting back to regular PL training. Should be leaner, healthy and well prepared from this little GPP transition.

[JiP]

Wednesday 05.02.20


HB Squats w/belt
90kg
110 reps total

Press
40kg
110 reps total

Pull-ups
BW
110 reps total

Burpees
BW
110 reps total

Dips
BW
110 reps total

V-sits
BW
110 reps total

Time: 2hr 58 mins

Road cycling 20 min


Notes
Last week I couldn't finish this session (on 100 reps with everything) in under 3hr. This week I was allowed to superset which made it way easier.

I had possibly the worst DOMS of my life last week after this session. I was legitimately struggling to walk for 3 days. I couldn't sleep the first night of the training session as I felt so exhausted. But I already feel this time it won't be anywhere near that extreme. Conditioning seems to improve pretty quickly.

[JiP]

Saturday 08.02.20


Chins
BW
110 reps total

Burpees
BW
110 reps total

Sit-ups
BW
110 reps total

Front Squats
60kg
110 reps total

Bench
60kg
110 reps total

DB Row
22.5kg
110 reps total (each arm)

2.5hr total time roughly

Static bike 10 min
Road bike 20 min


Notes
Transition period over. Glad it's done.

[JiP]

Weds 12.02.20

20 mins road bicycle yesterday


Comp Squat w/belt (4:00 rest)
105 x 5
130 x 5
155 x 5
155 x 5
155 x 5 @8

Front Squat w/belt (4:00 rest)
100 x 5
110 x 5
110 x 5
115 x 5 @10 (upper back rounding/biceps cramping)

Press (4:00 rest)
45 x 10 x 3

DB Row (2:00 rest)
32.5 x 10 x 3 (each arm)
//
Suitcase DL
50 x 6 x 3 (each side)

DB Curls (1:30 rest)
12.5's x 8 x 4

Decline Sit-ups (2:00 rest)
BW x 20 x 3


20 mins intervals static cycle - HR 150 - 165
30 mins road bicycle


Notes
Good first session back. Front squats suck and I am terrible at them. I asked Worsley if they could be moved to my deadlift day but he wants me to do comp squats and front squats on the same day. Doesn't seem like the most productive way to train, but he has justified his reasoning so I will listen to him.

[JiP]

Thurs 13.02.20


Road cycling
1hr 35 minutes
Average pace / heart rate

[JiP]

Friday 14.02.20


Comp Bench (4:00 rest)
80 x 5
90 x 5 x 4
Last set RPE 7.5

Push Press w/belt (4:00 rest)
60 x 5
67.5 x 5
67.5 x 5
70 x 5
First time using belt on these, was throwing my balance off a bit. Hoping it'll help add some kilos on the bar in future.

BB Rows (2:00 rest)
80 x 10 x 3

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

Weighted Dips (2:00 rest)
20kg x 8 x 2
//
V-Sits
BW x 15 x 2


15 mins static cycle intervals - Average HR 155-170
10 mins road cycle


Notes
Still relieved to be back to normal programming. The volume by week 4 for these next 2 blocks is pretty daunting though. 8 doubles on core lifts, then 4-5 sets on everything else.

[JiP]

Sat 15.02.20


DB Press (2:00 rest)
15's x 10
20's x 10 x 4

Comp Deadlift w/belt (4:00 rest)
135 x 5
160 x 5
180 x 5 x 3
Last set RPE 7.5

Split Squats (2:00 rest)
32.5 x 10 x 3
//
DB Swings
30 x 15 x 3

Pull-ups (2:00 rest)
BW x 7 x 2
//
Burpees
BW x 15 x 2



Notes
Staying at my parents for a few days so training in the garage.

[JRMoore82]

Garage workouts = beast mode??

[JiP]

Garage workouts = beast mode??

I can't wait to have my own training space again. The screaming of all the bodybuilders at my gym and the overbearing trance music is too much.

W1D4
Sunday 16.02.20

I only had 20 minutes to train due to social commitments taking precedence this weekend. I did 4 sets of chins supersetted with 4 sets heel-taps. I only missed my speed work, so nothing too detrimental.


W2D1
Monday 17.02.20

3-2-0 Speed Squats (1:15 rest)
Narrow stance, no belt
110 x 2 x 7

CG Speed Bench (1:15 rest)
80 x 3 x 7

Speed Deadlift (1:15 rest)
140 x 2 x 7

Hammer Chins (2:00 rest)
BW x 10, 9, 9, 8
//
Heel-Taps
BW x 15 x 4


Notes
I was feeling beat up from the first week back in PL training; conditioning to lifting heavy weights had obviously gone down despite doing 10x10 on many exercises last week.

Tempo speed squats were surprisingly hard. Especially beltless and with a narrow stance.