JiP's Powerlifting Log

[JiP]

W2D2
Saturday 22.02.20


Comp Squats w/belt (4:30 rest)
100 x 5
120 x 5
140 x 5
162.5 x 5 x 4
Last set RPE9

Front Squats w/belt (4:00 rest)
100 x 5
115 x 5 x 3
115 x 3 (had to rack it as biceps cramping so hard)

Press w/belt (4:00 rest)
50 x 8 x 4

DB Rows (2:00 rest)
30 x 12 x 4

Suitcase DL (2:00 rest)
50 x 6 x 4 (each side)
//
Decline Sit-ups
BW x 18 x 4

DB Curls (1:45 rest)
12.5's x 10, 10, 9, 8


15 mins static cycle intervals - Average HR 150-160
10 mins road cycle


Notes
Good session.

[JiP]

W2D3
Sunday 23.02.20


Comp Bench (4:00 rest)
60 x 5
80 x 5
95 x 5 x 4
Last set RPE9

Push Press w/belt (4:00 rest)
60 x 5
70 x 5 x 4
Last set RPE 9

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

RDL w/belt (2:30 rest)
120 x 8
142.5 x 8 x 4

Weighted Dips (2:00 rest)
20 x 8 x 3
//
V-sits
BW x 15 x 3


10 mins static bicycle intervals - Average HR 145-155
10 mins road bicycle


Notes
Enjoying watching the numbers slowly creep up. I had some pretty horrendous quad DOMS so today went much better than expected.

[JiP]

W2D4
Monday 24.02.20


Comp Deadlift w/belt (4:30 rest)
100 x 5
130 x 5
160 x 5
185 x 5 x 4
Last set RPE 8.5
Chest was cramping up hard and I nearly puked.

DB Press (2:00 rest)
24's x 7 x 4

Skipped accessories -
Split squats // DB Swings
Chins // burpees

10 mins road bicycle



Notes
I had to extend my training week by a day and train my 3 heavy days in a row as I was working 4 long days in a row (14hr shifts) Tuesday - Friday last week. I wasn't scheduled to work the Wednesday, so I stupidly trained my easy speed day on the Monday as I thought I'd be able to hit it hard Wednesday and have 2 days rest.

My entire body felt like it had been hit by a truck today. My elbows, shoulders, hips and upper back were all hurting. I did the minimum I could get away with.

Training the 3 heavy days in a row in retrospect was not a good idea. Luckily I am still healthy and hit all my lifts.

[JRMoore82]

Hanginthere.cat.jpeg

[JiP]

I had a diarrhoea and vomiting bug monday-thursday last week. Probably ate less than 1k calories each day and puked/shat most of it out. So obviously had to push training back.



Monday 02.03.20
W3D1


Comp Squat w/belt (4:30 rest)
100 x 5
120 x 5
140 x 5
167.5 x 5 @8.5
160 x 5 @8
157.5 x 5 @8
157.5 x 5 @8

Press w/belt (4:00 rest)
55 x 6 x 4
Last set RPE 10

RDL w/belt (2:30 rest)
145 x 8 x 4

DB Rows (2:00 rest)
30 x 12 x 4 (each arm)

DB Swing (2:00 rest)
30 x 20 x 4
//
V-sit
BW x 15 x 4

DB Curls (1:45 rest)
12.5's x 10 x 4


10 min rower
10 min road bicycle


Notes
I have moved to a new gym. It is much bigger, with many racks, many power bars and even calibrated rogue plates. It is heaven in that area. It is limited in other areas though, the cardio machines aren't great and the dumbbells only go up to 30kg.

I realised I had calculated the numbers for my first 2 weeks wrong, I had accidentally added an extra 3-4%. I scaled things back today in an attempt to go no higher than @8 ideally. Things 'felt' heavy today (possibly because of new set-up), but they looked good on camera.

[JiP]

W3D2


Comp Bench (4:30 rest)
80 x 5
97.5 x 6 @9
95 x 5 x 3

Comp Deadlift w/belt (4:45 rest)
140 x 5
165 x 5
195 x 5 @8 (video)
185 x 5 x 3

Chins (2:00 rest)
BW x 10, 9, 8, 7

Weighted Dips (2:00 rest)
20 x 8 x 4
//
Half-sits
BW x 15 x 4


15 min foam roll / static stretch
20 min road bicycle





Notes
Training on a competition bench felt so much better and easier to set-up than my previous gym and home gym. Hopefully that'll give me a little boost to numbers. My pauses were a little weak, they were there, but just about as minimal as possible.

Deadlift was strong. Based my back-off numbers off an estimated max of 237kg.

I spoke to the gym owner today who told me they are doing an IPF comp in June, which is amazing as the gym is 10 minutes away from my house. I will be training towards that.

[JiP]

W3D3


Push Press w/belt (4:15 rest)
50 x 5
60 x 5
72.5 x 5
70 x 5 x 3

Front Squat w/belt (4:15 rest)
100 x 5
115 x 5 x 5

DB Press (2:00 rest)
20's x 6
27.5's x 6
25's x 6 x 3

Split Squats (2:00 rest)
17.5's x 10 x 4
//
Suitcase DL
60 x 6 x 4

Chins (2:00 rest)
4 x failure
//
Press-ups
4 x failure


Notes
Front squats with a well knurled power bar tore my neck to pieces. Front squats still looked kind of ****ty / kind of acceptable. But they're getting stronger and feeling better, so that's good.

[JiP]

Sunday 08.03.20
W3D4



3-2-0 Speed Squats (1:15 rest)
narrow stance, no belt
120 x 2 x 8

Speed Pause Bench (1:15 rest)
75 x 3 x 8

Speed Deadlift w/belt (1:15 rest)
140 x 2 x 8

BB Rows (2:00 rest)
82.5 x 10 x 4

Heel Taps (1:45 rest)
1 min non stop x 4

15 min road cycle


Notes
My body felt ruined after yesterday's training. I think I may need to slightly scale back some of my accessory exercises so the last set is @8 or @9 max. Need to take it slow and smooth.

[JiP]

16.03.20

I have had a bad cold the past week. I am 99% sure it's not coronavirus as I haven't had a fever (still been going to work). I've been sleeping really badly and not feeling very rested. I was planning on getting back in the gym today but I still have a bad cough and other symptoms.

My gym has asked anyone showing any symptoms to stay away until they're better. I was going to just ignore that but in the long term it won't hurt to take another day's rest. I don't think I'd have a particularly good session feeling like this anyway. This winter I have trained when I had a cold and it always sucked.

This winter I have had 5 colds, food poisoning and a diarrhea/vomiting bug. I have spent about 35 days being sick. It sucks.

[JiP]

W4D1


Comp Squats w/belt (4:30 rest)
85% max
172.5 x 2 x 8

Press w/belt (4:00 rest)
57.5 x 4 x 5

RDL w/belt (2:30 rest)
145 x 8 x 4

DB Row (2:00 rest)
30 x 12 x 4

DB Curls (1:45 rest)
12.5's x 8 x 4

Heel Taps
4 sets max reps in a minute





10 mins static stretch
15 min road bicycle


Notes
Squats looking pretty symmetrical and strong. Felt pretty gassed today and still not 100%, but was a good session regardless.

The UK may be going into lockdown soon which means no one will be able to go to the gym. I guess if that happens I'll have to do GPP bodyweight workouts at home and probably try and lose some weight.

[JiP]

Fri 20.03.20
W4D2


Comp Bench (4:30 rest)
102.5 x 2 x 4
105 x 2 x 4

Speed Deadlift (1:30 rest)
70% e1RM
160 x 2 x 8

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

Chins (2:00 rest)
BW x 9, 8, 7, 6

Weighted Dips (2:00 rest)
20 x 6 x 4

Planks (1:30 rest)
45sec x 4


15 min foam roll/static stretch
15 min road bicycle


Notes
Bench felt strong. Both my adductors had horrendous DOMS. Having to take these 2 weeks off in this training cycle cos of illness has ****ed me up for sure. But it will be fine.

[JiP]

So the UK went into quarantine the day after my last workout. Training had been going in a good direction and I was looking forward to competing in June, but I suppose that is life. Competition is off and gyms likely to be closed for the next 2-3 months.

I have bought a rickety pull-up/dip station for my room. No access to any home gyms. When I took my 6-8 months off due to my physical health last year I put on about 6-8kg of bodyfat that I am still hanging onto. Going to take this is an opportunity to focus on my GPP/fitness and lean up. This would have been pretty much my plan in June anyway, so don't think it'll make much difference in the long term.



Tues 24.03.20

Cardio
2 hours road cycle - Not sure of HR/distance


Notes
Had been feeling pretty depressed the last few days with everything going on. As I didn't have my chin bar yet decided to just get some good cardio in.


W1D1
Thurs 26.03.20

Bodyweight 93.5kg / 206lbs

Used a loaded backpack for weighted exercises.

Split Squats (2:00 rest)
17.5 x 15 x 4
//
Backpack Swing
17.5 x 20 x 4

Pull-ups (2:00 rest)
BW x 6 x 4
//
Feet Elevated Press-ups
BW x 15 x 4

Dips (2:00 rest)
BW x 10 x 4
//
V-sits
BW x 12 x 4

Lifting time: 50 min



Notes
Chin station arrived late Wednesday. Took a little while to assemble it and I had work in the evening (I am still going to work as I work in a residential home for people with learning disability).

It's harder to do chins/dips on the rack as it's pretty damn unstable.

Plan is to increase volume / decrease training times building up to a 4 week peak, then repeat. I'm praying the gym will be open again in some capacity after 8 weeks.

[JiP]

W1D2
Fri 27.03.10



Pistol Squat (2:00 rest)
BW x 7 x 4
//
Single Leg Deadlift
10kg x 10 x 4

Pyke Press Up (2:00 rest)
BW x 10 x 3
//
Sit Ups
BW x 15 x 3

Diamond Press Up (2:00 rest)
BW x 8 x 3
//
Backpack Curls
15kg x 10 x 3


Notes
Pistol squats are much harder on my leg left. I can just about do 1 full pistol on each leg but it's not easy. I go down to about parallel but hoping to push that further and improve my balance/stability.

I will probably add an explosive movement to the start of each day. Some sort of jump or explosive press up.

[JiP]

Sunday 29.03.20

Broad Jump // Clapping press-up
BW x 3 x 6 on each

Split Squat (2:00 rest)
20kg x 15 x 4
//
Dips
BW x 12 x 4

Pyke Press-up (2:00)
BW x 10 x 2
//
Lateral Lunge
BW x 8 x 2 each leg

V-sits (1:45 rest)
BW x 12 x 2
//
Russian twists
BW x 10 x 2 each side



Monday 30.03.20

Pistol // single leg DL
4x7 & 4x10

Chins // Backpack rows
4x7 & 4x15

Press-ups // DB Swings
3x20 & 20kg x 20 x 3




Weds 01.04.20


Broad Jump // Clapping press-up
BW x 3 x 6 on each

Split Squat (2:00 rest)
20kg x 15 x 4
//
Dips
BW x 12 x 4

Pyke Press-up (2:00)
BW x 10 x 2
//
Lateral Lunge
BW x 8 x 2 each leg

V-sits (1:45 rest)
BW x 12 x 2
//
Russian twists
BW x 10 x 2 each side

[JiP]

Friday 03.04.20
W2D3



Circuit 1 (no rest between exercises or rounds)
AMRAP in 2 minutes for each exercise
Press-up
20kg Floor-to-overhead
V-sit
x3

Circuit 2 (no rest between exercises or rounds)
AMRAP in 2 minutes for each exercise
Pull-ups
20kg GM
Dips
Plank rotational exercise
x3

50 minutes total with warm up




Saturday 04.04.20
W2D4

Circuit 1 (2:00 rest)
Squat jumps x 5
Dips x 12-14
Hip raises x 15
x 4

Circuit 2 (2:00 rest)
Depth jump x 5
Pike press-up x 12
Half-sits x 15
x 4

Circuit 3 (2:00 rest)
Broad jump x 5
Dips (negative 10 second tempo) - 2 mins AMRAP
Heel taps - 1 min AMRAP



Notes
Worsley finally got back to me with my actual conditioning program. It's way more fun/harder than the program I put together. He has been busy as he's an army nurse and his expertise are pretty important right now.

[JiP]

Gyms in the UK were shut for 4 months, I did the best I could with my chin up/dip station but didn't feel like logging the workouts. I did a lot of upper body work, unilateral leg work and plyos. Don't think I will have lost too much off my lifts in the long run.

Back to the gym now


Saturday 25.07.20

All beltless

Squats
120 X 5 X 2

Press
50 X 5 X 2

Deadlift
145 X 5 X 2

Bench
80 X 5 X 2

BB Row
80 X 5 X 2



Monday 27.07.20

Comp Squat (w/ belt) (2:30 rest)
120 x 5 x 5

Comp Bench (2:30 rest)
82.5 x 5 x 5

Chins (1:45 rest)
BW x 10, 9, 7

DB Swing // Heel Taps (1:45 rest)
25 x 15 x 3 // BW x 15 x 3

DB Curls // Pressdowns (1:30 rest)
12.5's x 10 x 3 // 10 (stack) x 10 x 3

10 min static stretch
20 min road cycle


Notes
Serious DOMS but this session was fine. Worsley is doing the programming.

[JiP]

Thurs 30.07.20


Front Squat
60 x 15 x 2

Press
45 x 8 x 4

Deadlift w/belt (3:00 rest)
145 x 5 x 5

BB Rows
70 x 8 x 3

WG Bench
75 x 8 x 3

V-sits
BW x 15 x 3



Notes
Fun session back. Looking forward to the kilos coming back on the big lifts.

[JiP]

I can't remember exactly what I did the rest of the week, haven't missed anything though and it's all gone to plan.


Week 2
Day1
Squat 140 x 5, 130 5 x 4
WG Bench 75 x 8 x 4
All my accessories etc

Day2
Bench 85 x 5 x 5
Deadlift 165 x 5, 155 x 5 x 4
All my accessories etc

Day 3
FS 60 x 15 x 3
Push Press 67.5 x 5 x 3
Press 45 x 6 x 4 (too tired from PP)
RDL 135 x 8 x 4
BB Row 72.5 x 8 x 3
Arms 4 sets bis/tris superset


Getting back into the swing of things, very busy with organising my new flat and having wedding rehearsal in London. Big next is next Saturday then honeymoon for a week.

[JiP]

Monday 10.08.20 - W3D1

Comp Bench (3:30 rest)
87.5 x 5 x 5

Chins (1:45 rest)
BW x 8, 8, 8, 7

DB Swing (2:00 rest)
35 x 20 x 4
//
Heel Taps
BW x 12 x 4


Notes
Short on time. Very busy with wedding planning and 15 other things. Finding direct ab work way more challenging now I'm doing squats/deads again, obviously my core is just fried from that. Bench strength has come back quickly.




Weds

1hr walk to/from gym

Notes
My bicycle had a flat tyre, I also forgot to rebook my session at the gym (we use an online appointment thing now), which meant they just shut the gym as no one else had booked in. So it was closed. My plan was to spread volume across 4 sessions this week but I'll just have to cram as much in as possible now.

Frustrating day all around.



Thurs 13.08.20 - W3D2


Comp Squat (4:00 rest) (w/belt)
135 x 5
140 x 5 x 4

Press (3:30 rest) (w/belt)
50 x 6 x 4

WG Bench (2:00 rest)
75 x 8 x 2
77.5 x 8 x 2

BB Row (1:45 rest)
77.5 x 7 x 4

V-Sits (1:30 rest)
BW x 10 x 4


Notes
Squats have felt very shakey technique-wise since return to gym, but they felt pretty solid today. Looked good on camera.

Had to cut a few of my minor exercises, light FS for high reps, some ab and arm work.

[JiP]

I spent the last 10 days moving house / getting married / being on honeymoon. Much food and drink was consumed. No lifting was done.

Worsley has given me a solid looking plan for the next 10 weeks. Then we are aiming to peak and max out in December and see where I'm at. Hopefully I can hit some training PRs for then. My numbers pre-covid were very on track for PRs.



Monday 24.08.20
W1D1


Comp Squats (w/belt) (4:00 rest)
100 x 5
120 x 5
140 x 5
145 x 5 @7
140 x 5 x 3

Comp Bench (4:00 rest)
80 x 5 x 2
82.5 x 5 x 3

Dips (1:45 rest)
BW x 12 x 2
10kg x 8 x 1
These were all meant to be weighted, but the dip bars are broken so I had to use GHR handles (so my knees are basically touching the floor), then realised I could put weight in my backpack instead of use the dip belt

DB Swings (2:00 rest)
35 x 15 x 3
//
Heel Taps
BW x 12 x 3

Supine Curls (1:45 rest)
15's x 7 x 3
//
Rope Pressdowns
Stack 8 x 8 x 3


15 mins foam rolling + stretching



Notes
Think I went a bit too heavy on the squat, only supposed to be 70% today. Hard to work out the numbers at the moment though, don't think it's a huge deal.

[JiP]

Tuesday 25.08.20
W1D2


Press (w/belt) (2:00 rest)
47.5 x 8
50 x 7
47.5. x 8
45 x 8

Speed Deadlift (w/belt) (1:45 rest)
120 x 4
140 x 4 x 6

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

Hip Thrust (1:45 rest)
70 x 10
90 x 10 x 3

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

Fat EZ Bar Curls (1:30 rest)
20 x 10 x 4



Notes
Luckily Worsley has replaced my speed squats and speed bench for high rep narrow stance squats and high rep pause bench. He has also significantly increased the % for my speed deadlift. I am glad, as I felt like these low % speed work days were a bit of a waste of time. I now realise Worsley was just easing me in and I didn't really need to be pushing so hard with many accessory lifts. Glad I listened to him.

[JiP]

Thursday 27.08.20
W1D3


Push Press (w/belt) (3:30 rest)
60 x 5
65 x 5 @7
70 x 5 @9
70 x 5 @10

Comp Bench (2:30 rest)
60 x 8
70 x 8
72.5 x 8
72.5 x 8 @9
70 x 8

Close Stance HB Squat (feet like 6-8 inches apart) (2:30 rest)
80 x 8
90 x 8 x 4

Cable Rows (1:45 rest)
Full stack x 13 x 4
Machine doesn't go very high

Chins (1:45 rest)
BW x 8 x 2

Farmer's Walk (2:00 rest)
+60 per hand x 45 sec x 4


Notes
The close stance squats were easier than I expected. Looking forward to working on these over the next 10 weeks.

[JiP]

Friday 28.08.20
W1D4


Front Squats w/belt (3:30 rest)
90 x 5
100 x 5
110 x 5 x 2

Comp Deadlift w/belt (4:00 rest)
140 x 5
170 x 5 @ 6 (this felt like a 9-10 because I was so sore, but moved very quickly on camera)
155 x 5 x 4

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

Press-up to Side-Kick (1:30 rest)
BW x 30sec x 4
This is basically a core exercise


Notes
I hate front squats. But I shall not avoid them.

[JiP]

Monday 31.08.20
W2D1


Comp Squats w/belt (4:00 rest)
100 x 5
130 x 5
155 x 5 @7.5
145 x 5 x 4

Comp Bench (4:00 rest)
80 x 5
85 x 5
92.5 x 5 @6.5
90 x 5 x 3

Weighted Dips (2:00 rest)
10 x 10, 9, 8

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

GHR - Maybe more like a hyper, not totally sure what I'm doing (2:00 rest)
BW x 12 x 3
//
Heel-taps
BW x 15 x 3

Supine Curls (1:45 rest)
15's x 8 x 3
//
Pressdowns
Stack 8 x 10 x 3


Notes
Much more weight on the bar this week but it felt much lighter. Hopefully my DOMS isn't as bad. Was really focusing on arching and staying as tight as possible on bench. Felt great.

[JiP]

Weds 02.09.20
W2D2


Press w/belt (2:30 rest)
47.5 x 8 x 4

Comp Deadlift w/belt (4:00 rest)
150 x 5
180 x 5 @7.5
162.5 x 5 x 3

Glute Bridge (2:00 rest)
100 x 10 x 3

Cable Row (1:45 rest)
Full stack x 13 x 4

Fat Bar Curls (1:30 rest)
20 x 10 x 3

[JiP]

Sat 05.09.20



Push Press w/belt (4:00 rest)
65 x 5
70 x 5 x 2
67.5 x 5

Front Squats w/belt (4:00 rest)
90 x 5
112.5 x 5 x 3

HB Narrow Squats (2:30 rest)
92.5 x 8 x 4

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

Farmer's Walks (2:00 rest)
50 per hand x 50m x 4

Press-up to side kick (2:00 rest)
BW x 10 x 4



Notes
I fcking hate front squats. But the leg pump today was pretty nuts.

[JiP]

Sunday 06.09.20


Notes
Horrendous upper back & quad DOMS from yesterday. My heavy squat/bench day was planned for tomorrow but think it will be impacted when I'm feeling like this today. Decided to just push everything back 1 day.

[JiP]

Monday 07.09.20
W2D4

Bench 2:30 rest
75 X 8
77.5 X 8
80 X 8 X 2
Last set RPE 9
Using lower bench than normal which made set up hard

Speed Deadlift 1:45 rest
150 X 4 X 6

RDL 2:30 rest
140 X 8 X 4



Notes
Ran out of time today as got called into work early. Did as much as I could.

Tried Deadlift set-up the 'right' way. Shins 1 inch from bar, just pulling shins to bar then setting back position. Normally I start a few inches away and crank my hips backwards as it always felt good for me. I realise that's not optimal start position as you have to pull the bar back over mid foot. New position felt very strong but we'll see.

[JiP]

Weds 09.09.20


Comp Squat w/belt (4:30 rest)
135 x 5
162.5 x 5 @9.5
Hit the rack on the third rep, had to reposition myself, stance also wasn't wide enough. Pitched forwards on the last few reps. Ugly set overall
147.5 x 5 x 2
150 x 5 x 2
Last set RPE 8

Comp Bench (4:00 rest)
80 x 5
95 x 5 x 3
92.5 x 5 x 2
Last set RPE 9

Weighted Dips (1:45 rest)
+15 x 8, 7, 6, 6

Chins (1:45 rest)
BW x 8 x 4

Fat Bar Curls (1:45 rest)
25 x 8 x 4


Notes
Squats weren't going my way today but recovered well on the last couple sets. Will be doing an AMRAP next week for my top set.

[JiP]

Thurs 10.09.20
W3D2


Press w/belt (2:30 rest)
50 x 7 x 4

Pendulum Squat (2:00 rest)
60 x 8 x 4

Glute Bridge (1:45 rest)
70 x 10 x 3
Lowered the weight on this and focused harder on feeling glutes.

Cable Row (1:45 rest)
Full stack x 14 x 4

DB Swings (2:00 rest)
55 x 8 x 4
//
Heel Taps
BW x 14 x 4



Notes
Training 3 days in a row so designated this middle day for mostly accessory movements. Can't avoid this due to my shift work.