JiP's Powerlifting Log

[JiP]

Lew and I have entered into a regional comp for the end of January. Lew was training on his own while I was in Canada and was progressing, but he was having some trouble on technique and his motivation.

I'm very proud of him (and slightly my own coaching abilities), as around 1 month ago his max squats was 130 x 1. In those 4/5 weeks and just a recent switch to low bar today he hit 132.5 (292lb) x 5!

Old max at 130 (286)



Today 132.5 x 5 (292)

[JiP]

29.11.16

Squats
135 x 5
125 x 5 x 3

Deadlift
165 x 5
140 x 10 (RDL)

Notes
Tough session. It's below zero in the UK today, but luckily my thermals are pretty good. All squat sets were close to max, think I may have milked the last of the 5kg increase per session. Either way, the back off sets were too heavy today. I felt like I could feel some technique breakdown, but they actually looked great on camera which I was happy about.

On the deadlift I didn't set my hook grip up properly for one of the reps and felt like my thumbnail was going to snap in half. It was incredibly painful. Managed to finish the set though.

[JiP]

1.12.16

Pause Bench
50 x 5
70 x 5
90 x 5
85 x 5 x 3

CGBP
70 x 10
70 x 8

BB Rows
70 x 8 x 4

DB Incline
22.5's x 8 x 4

DB Curls
12.5's x 10 x 3

DB Hammers
12.5's x 8 x 2

Notes
Fatigue levels are high. Squat and bench past 2 days have ran me into the ground. Need a small deload. Nice being able to grind the reps out on wide grip bench, never had that feeling before.

[JiP]

Quick update over 6 weeks since returning to PL

Squat has gone from 80 x 5 to 135 x 5
Bench 65 x 5 to 90 x 5
Deadlift 120 x 5 to 165 x 5

Bodyweight has gone from 88.7 to 90.2. Nice slow gain, no more fulk. Actually feel leaner at the moment.

Plan for the next 8 weeks before the meet is deload for the rest of the this week, then I'll be starting a program I devised myself. Pretty much still using linear progression, but working in some lower weight %'s at the start. I'll be using AMRAP's to gauge how much weight I need to increase by. Hoping to add 20-30kg to my squat/dead and 15-20kg to my bench before the meet.

[JiP]

3.12.16

Bench // Chins
65 x 5 x 3 // BW x 6 x 3

Squats
95 x 5 x 3

BB Rows
70 x 8 x 3

DB Press // DB Hammers
20's x 10 x 3 // 12.5's x 8 x 3

DB Curls
12.5's x 10 x 2

Notes
Boring deload. Tried to spice it up a bit with some supersets and going hard on the accessories. But it was needed. I always feel at a huge injury risk when my fatigue levels are as high as they were earlier this week. Decided to switch to DB press instead of DB incline.

Have started my mini cut for the next 3 weeks. Aiming to lose 2% bodyfat. I'll be clean bulking / mini cutting until I get to an acceptable bodyfat, then I'll just take it slow to fill out as a 93 lifter. Imagine it'll take a couple of years before I'm at that point.

[JiP]

4.12.16

High Bar Squats
60 x 5 x 3
80 x 5 x 2
100 x 3
110 x 3 x 3

Notes
I've been reading a lot about high bar having huge carryover to low bar, as well as addressing other weak points low bar neglects. I would also like to do some power cleans in the future and they always helped. I also feel someone who has been lifting as long as me should be able to high bar squat with good form.

During my time as an oly lifter I developed a serious hip shift and knee caving which led to many issues. I watched some Max Aita videos and couldn't resist trying today.

They looked a great deal better. Hip shift is nearly gone but not perfect, but it's almost not noticeable. Back is upright, no knee cave.

I won't be doing a huge amount of them before my meet, probably just a lighter set after my volume low bar work.

[JiP]

6.12.16

Squats
110 x 8 x 3

Speed Deads
125 x 3 x 5



Notes
Mental health has been poor due to stopping medication, have been sleeping like hell and anxiety through the roof. Doctor put me back on old meds, feel a load better and slept like a baby. Couldn't train yesterday due to being so dazed. So double training today.

Squats were good, couple of sloppy reps due to just trying to get to the end of the set. Not so sloppy as to cause trouble, but I will make sure it doesn't happen again.

I will be doing speed deads 2x a week, with a heavy deadlift 5RM once every 2 weeks. My deadlift has always been my strongest lift and would probably go up if I just sat on the sofa for a month. I don't need the extra fatigue from weekly max. Hook grip is still murdering my thumbs, but I'll persevere.

[JiP]

6.12.16 PM session

Bench
75 x 8 x 3
70 x 10 - close grip

Rows
70 x 10 x 2

DB Press
20's x 12 x 2

DB Curls
12.5's x 10 x 2


Notes
Kept accessory work light today as I was tired as hell from AM session. Bench is feeling strong.

[JiP]

10.12.16

Squats
110 x 8 x 3

RDL
140 x 10
150 x 10

Notes
Had a rough week so had have to push training to the weekend. Squats weren't perfect today which was irritating, had a slight forward lean and was rushing the reps. Slight slip back to my old form, but still a great deal better than that. Knees weren't coming in, hip shift was very minimal. So overall, not a bad day.

[JustBulk]

hope you will have a better week next week, champion.

meanwhile, enjoy the weekend!

[JiP]

Haha thanks man.


11.12.16

Bench
75 x 8 x 3

Rows
75 x 8 x 3

DB Press
22.5's x 10 x 3

DB Curls
12.5's x 10 x 3

DB Hammers
12.5's x 10 x 2

Notes
Good session. I'm surprisingly strong on DB press, not sure what that's about but I'm not complaining. Was coaching both my friends today with my lifting in between, altogether took about 3 hours.

I imagine being a professional coach would be a pain in the arse though.

Bodyweight is down to 89.3kg, mini cut is going as planned.

[JiP]

13.12.16

Squats
112.5 x 8 x 4

Foam rolling

Notes
Technique looked a hell of a lot better today, just from pushing knees forward. Right side was slightly dropping more than normal which was weird. Will try to fix it.

My lower back was so swole after this I genuinely felt like crying. Could barely walk let alone muster the strength to do any deadlifting.

[JiP]

15.12.16

Bench
77.5 x 8 x 4

Chins
BW x 8 x 2

DB Press
22.5's x 10 x 2

Power Clean
80 x 1

Notes
Bench is feeling the best it ever has. Wide grip has done me a lot of favours. This is also the first time I've been able to do sets of 8 on chins for years, when I was 110kg bodyweight I could just about do 1. Cut accessory work short because I am lazy.

Did a power clean as my female lifter was deadlifting and I needed to rack the bar. It was pretty easy.

[JiP]

16.12.16

Squats
120 x 6 x 4

Deadlift
120 x 3
140 x 1
160 x 1
180 x 5



Notes
Deadlift was hard. Was only going for 3 reps, and that's 15kg since I last deadlifted heavy. My old PR was 200 x 5, but then I was using mixed grip instead of hook and weighed 96kg where I am 89kg now. So I suppose I'm entering new territory which is cool.

I have tendinitis in my right knee. Tendinitis ended my powerlifting career in the past, but it's not so bad right now. My hip shift on squat looked very good today and squats in general looked and felt good. I will reduce volume, I think high volume on low bar squats really destroy my body.

[JiP]

Thought I'd share my training plan for my large reader base. This is the relatively straightforward program I put together, first time really using any form of periodisation. I've used varying rep ranges, with linear progression of 2.5kg a week for bench and 5kg a week for squat. I'm hoping the squat increase isn't too aggressive, but I was adding 5kg to the bar per workout before so I figure I'll be okay. I designed the program based off Prilepin's chart and using tips from the Juggernaught training principles, which are pretty much russian stuff. May reduce some volume from the intensity weeks.

Weeks 5+ volumes listed are for 2 sessions in the week. I will be doing RDL and speed deads on my squat days, with deadlift once every 2 weeks. So 2 weeks before the meet I am aiming to deadlift 210 x 3.

Oh and we're maxing out 4 weeks before the meet as Lew wants too and I haven't maxed out since my return to lifting. Probably looks dumb but **** it.

Week 3
Bench + 5kg, Squat + 10kg
75% 3x6, 77.5% 4x5
Bench 82.5 3x6, 85 4x5
Squat 127.5 3x6, 132.5 4x5

Week 4, 1 session
Bench + 7.5kg, Squat +15kg
4x4 @ 80%
Bench 90 4x4
Squat 140 4x4
Max test / mock comp. Aim for S 175, B 112.5, D 220

Week 5
Bench +10kg, Squat +20kg
85% 5x3
Bench 97.5, Squat 152.5

Week 6
Bench +12.5kg, Squat +25kg
90% 5x2
Bench 105, Squat 165

Week 7
Bench +15kg, Squat +30kg
95% 5x1
Bench 112.5, Squat 180

Week 8
Deload + priming
Meet goals – S190, B120, D230

[JiP]

18.12.16

Bench
77.5 x 8 x 3

Rows // Chest Flys
77.5 x 8 x 2 // 5's x 12 x 2

Chins // Chest Flys
BW x 6 x 2 // 5's x 12 x 2

DB Press // Front Raises
25's x 8 x 2 // 10's x 10 x 2

DB Curls
12.5's x 12 x 2

DB Hammers
12.5's x 12 x 2

Notes
Mini cut is over. Celebrated with a bit of volume and some iso exercises. And a fry up. I definitely feel bigger/leaner after these 9 weeks. Subjective, but who cares.

[JiP]

19.12.16

Squats
127.5 x 6 x 3

RDL
150 x 10
160 x 10

Notes
I forgot to put my belt on for RDL but was determined to get the set of 10 so my lower back rounded on the last 2 reps which isn't good. Hopefully haven't done any damage but won't make that mistake again.

Squats moved well. Could have done another set, but this is supposed to be reduced volume now so thought I wouldn't let my ego take over.

[JiP]

21.12.16

Bench
82.5 x 6 x 4

BB Rows
70 x 10 x 3

Chins
BW x 6 x 2

DB Curls
15's x 8 x 2

DB Hammers
15's x 8 x 3

Notes
My bench is 4 inches higher than a comp bench, so I've started benching with bumpers under my feet. It's messed up my set up big time, by the 4th set it felt okay but still work to do. I felt like I strained the left side of my chest today and my left lat was aching too. Perhaps something to do with the new set up. I think they'll both be okay.

I did a load of reading about about Sheiko and other Russian training methods today. It's all pretty interesting.

Volume decreases from today.

[JiP]

I do have a pec/strain tear unfortunately. Only a minor one as the pain is very minimal but it's there. My friend who's a physical therapist has recommended a week with nothing that will aggravate it and said deadlifting isn't a good idea.

So it'll just be squats until next week then I'll start rehabbing it for the meet. Obviously will affect my numbers but hopefully not too much.

I think in the future I need to use structured deloads and careful loading for my bench for prolonged gains. Going backwards and forwards like this is dumb.

[JiP]

26.12.16


Squats
135 x 4 x 5

Bench
bar x 25 x 3

5th set of squats



Notes
Squats felt and looked great. No pain on bench which was unexpected, will take my rehab slow despite that.

[JiP]

27.12.16


Bench
bar x 25 x 2
25kg x 25

RDL
155 x 8
165 x 8


Notes
Doing deadlift the day after squats sucked. I prefer doing it straight after my squats so I'm not sore yet. Thought I would split it up as that seemed to make more sense, but I don't think it helps really.

Bench felt good. One positive about this rehab is I have a lot of time to work on my set up, since it got screwed up from changing my bench height to comp height.

[JiP]

28.12.16

Bench
Bar x 25
25kg x 25
30kg x 25

Notes
Chest is feeling good. No pain when benching. Still a slight pain at a full stretch above my head.

I am halfway through reaing the JTS ebook, scientific principles of strength training. It's a good read.

[JiP]

29.12.16

Squat
140 x 3 x 6

Bench
Bar x 25
27.5 x 25
35 x 35

Deadlift
150 x 1
175 x 1
200 x 2 - chest was pulling too much to finish set



Notes
Good session. Was mad about not being able to finish my Deadlift but the reps moved well

[JiP]

30.12.16

Bench
Bar x 25
30 x 25
40 x 25

Notes
No pain. Much gain.

[JiP]

1.1.17

Bench
Bar x 25
40 x 25
50 x 25

RC work

Notes
Still have pain in full stretch but very minor. No pain when benching. Will start reducing reps now.

[JiP]

2.12.16

Squats
145 x 3 x 6

Bench
bar x 25
45 x 20
55 x 20

RDL
150 x 1 - double overhand, dat grip strength
175 x 6



Notes
Squats moved well and looked good today. Right side was slightly dropping on some reps but managed to correct it. Hip shift seems pretty much gone now. 150 6x3 at end of week which will be 83% of my predicted max of 180 for this week. So it will be tough.

Bench was pain free. Nearly back to full strength.

I realised (from videoing from the side) I have been rounding upper back hard on RDL, unless it was only on this set. Either way I need to cut it out or pick a different accessory. But I do find RDL has a big transfer to my pull from the floor. And I don't round my back on my pulls from this floor.

Got Lew to max out at the end of last week as was very unsure about his numbers. He went 155/90/165 which was good. 25kg PRs on squat and dead

[JiP]

3.1.17

Power Cleans
60 x 3
70 x 3
80 x 1
90 x 1
100 x 1 x 3
90 x 2

Bench
Bar x 25
50 x 20
60 x 15 x 2


Notes
Power cleans were pretty ugly, but they all felt light. I don't really trust dropping my Texas bar. My technique wasn't too bad as an olympic lifter, but I always felt weak as piss as I was always going round in circles. Powerlifting is way more fun. And I'd wager a bet powerlifting is a great deal better for overall strength, but certainly not athleticism and mobility. I have a great respect for anyone who makes it in Olympic lifting, but that seemed to be very few of the guys I used to train with as they were so full of injuries.

Bench felt good. Slight pain, which oddly went away after my set. I will start doing my upper body days before lower, as benching with sore legs and a sore back is really hard. But sore upper body doesn't affect my lower days.

[JiP]

5.1.17

Bench
bar x 25
50 x 10
60 x 10
70 x 10
80 x 10
90 x 6

BB Rows
70 x 10 x 4

DB Curls
15's x 8 x 3


Notes
Decided to push my bench today and it didn't go unrewarded. Still have pain in a full stretch but none when benching now. That's also a rep PR since I've returned to lifting and there were a couple more in the tank. So that's good.

[JiP]

7.1.17


Squats
150 x 3 x 6

Deadlift
150 x 1
175 x 1
205 x 2


Final sets of squats





Notes
This was a very hard day. Squats were heavy, 83% of my projected max. Thing is I'm not sure how fast my max is still increasing. But I got all the reps, technical problems (hip shift) definitely became very apparent today. But I managed to just about keep it in check. By the last set things were looking good. Doing the low rep work is definitely helping my technique with heavier weights.

I went too heavy on deadlift. Let my ego get the better of me. There was no way in hell that 3rd rep would be coming up. But a double at 205 isn't bad at all.

I realised today my left ankle is way more inflexible than my right. Could be what has caused my hip shift. I'll be working on it and see if it helps at all. I'm not inflexible anywhere else.

[JiP]

9.1.17


Bench
60 x 3
70 x 3
80 x 3
92.5 x 3 x 6

Chins
BW x 8, 4x6

DB Curl // Plate Raises
15's x 10 x 3 // 15 x 10 x 3

DB Hammers
15's x 8 x 2

Notes
Left pec still hurts but weirdly doesn't hurt at all when I lift. Bit confusing but I guess if I can train hard on it with no pain that's alright. Confusing. Bench numbers are good considering time spent rehabbing.

Strained my left hamstring slightly. Generally just feel beaten to hell right now, looking forward to deload.