Weds 13.01.21 W3D1
Warm up 10 mins
3 rounds
Kossack Squats
Air Squats
Press-ups
Band pull-aparts and dislocations
Plyo/strength
Circuit 1 (0:45 rest or until HR below 130)
Squat Jumps x 11
Dips x 10 (full ROM)
Hip raises x 20
x 5 rounds
Circuit 2 (0:45 rest or until HR below 130)
Depth Jump x 9
Chins x 8
Half-sits x 15
x 5 rounds
Circuit 3 (0:45 rest or until HR below 130)
Pistol Squat x 10 per leg
Tempo Dips 8-1-0
Heel-taps x 10
x 3
Time: 47:15
Average HR: 142
Road Cycle
40 min
Average HR 145
Thurs 14.01.21 W3D2
Conditioning
Warm up 10 mins
3 rounds
Kossack Squats
Air Squats
Press-ups
Band pull-aparts and dislocations
Forgot exactly what I did
2 mins of 7 exercises
3 rounds
42 min
Average HR: 145
Sat 16.01.21
Conditioning
Warm up 10 mins
3 rounds
Kossack Squats
Air Squats
Press-ups
Band pull-aparts and dislocations
Forgot exactly what I did
2 mins of 7 exercises
3 rounds
Didn't log HR
Sunday 17.01.21
Cycle
Time: 1hr 21 min
Average HR: 154
Pushed it pretty hard on this one
|
Thread: JiP's Powerlifting Log
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01-18-2021, 02:56 AM #601
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 3
Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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01-18-2021, 08:50 AM #602
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 3, Day 4
Monday 18.01.21 W3D4
Bodyweight 90.7kg
Warm up 10 mins
Kossack squats - Getting good at these
Air Squats
Band pull aparts + dislocations
Press ups
x 3
Plyo 2
Circuit 1 (0:30 rest or until HR below 130)
Lunge jumps x 10 each leg
Clapping press-ups x 9
V-sits x 10
x 5 rounds
Circuit 2 (0:30 rest or until HR below 130)
Split squat jumps x 9 per leg
Chins x 8
Heel-taps x 10
x 5
Circuit 3 (0:30 rest or until HR below 130)
Single leg jumps x 6 per leg
Inverted Row x 12
Copenhagan Raise x 8
x 3
Time: 55:39
Average HR: 140
Road Cycling
Forgot my HR monitor, probably around 140-150 average as usually around there
1 hour 20 min
4 hours cycling this week. Need to try and add some more each week. Not sure how much though. 30 mins seems reasonable. Treating this block like a normal 5 week training blockPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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01-21-2021, 09:01 AM #603
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 4, Cardio
Road Cycling
Time: 3hrs 12 mins
Distance: 27 miles
Speed: 8.4mph
Elevation gain: 555m
Average HR: 154
Some off road riding and some bits where I had to walk. I was already pretty exhausted by the 1hr 30 mark. This was too long for a single ride
I added an extra day to the training week because I had insomnia on MondayPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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01-22-2021, 01:03 AM #604
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 4, Day 1
Fri 22.01.21 W4D1
Warm up 10 min
Air squats
Band pull aparts + dislocations
Kossack squats
Press ups
Circuit 1 (1:00 rest or until HR below 130)
Chins x 8
Heel-taps x 14
20kg Bag press x 15
x 5 rounds
Circuit 2 (1:00 rest or until HR below 130)
Dips x 10
Half-sits x 15
Pistol Squats x 10 per leg
x 5
Time: 42:25
Average HR: 136
Notes
Pretty low HR today as I didn't add many gasser exercises. Did whatever circuit I felt like doing today as I felt pretty wrecked from yesterday.
The UK does not look like it's coming out of quarantine anytime soon. I have had my vaccine. They have vaccinated a lot of the population but have suggested bars/pubs won't open until May. My driving test was moved back to April. I'm thinking gyms will be open by mid March at the earliest.
I'm happy to work on my conditioning for a while though. I think it will serve me great in the long run, coming from a very unathletic background.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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01-31-2021, 02:52 AM #605
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 4 + 5
Once again I forgot to log my week 4 training but I did complete it. 4 sessions in total, 2 plyo, 2 conditioning. 3hr 45mins of cycling total
I couldn't finish my weekly cycling as someone stole my bike. I spent the time I had planned to workout doing a police report and speaking to my landlord/site owner.
Week 5
On top of my bike getting stolen, I was having some bad gastro issues. I've started running as it's the only form of cardio I can do right now. My wife has been wanting to do some fitness stuff so we can do it together which is good.
Thurs 28.01.21 W5D1
Run/Walk
3.71miles
Total time: 1hr 16 min
Average HR: 132
Notes
Wife and I walked/ran to local park where I did some laps. I'm relatively unfit but she doesn't do much exercise so we had to spend a lot of time walking. As she didn't want me to run off and leave her. She needs a lot of confidence building as far as doing exercise goes. So I need to be patient and figure out a way to keep moving while she can rest.
I was meant to be doing strength/plyo sessions on thurs or fri or sat but I was having stomach issues every day. Think it's from some malt loaf I was eating as it seems better now.
Sat 30.01.21 W5D2
Conditioning
15 mins until I thought I was gonna puke. Called it a day
Sun 31.01.21 W5D3
Run/Walk
Walk/run to park
8 sprints around half track, walk half track
Distance: 2.78miles
Time: 38.44
Average HR: 157
Max HR: 192
Fast walk home
45 min
Average HR: 125Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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02-01-2021, 01:44 AM #606
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 5, Run
Mon 01.02.21
Run/Walk
Distance: 4.66m
Time: 1hr 4 min
Average HR: 158
Max HR: 190
Notes
Went solo today as my wife wasn't feeling so good. Managed to run for a mile with no walking which was good. Did a few slower sprints round the track in the middle of the run. Going to see if I can run a mile in under 10 mins this weekend I think. Being able to run a 7 minute mile would be cool, not sure if that's a reasonable goal for roughly 6 weeks. We'll see.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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03-01-2021, 03:24 AM #607
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 1 - Conditioning/plyo at home
I haven't logged for the past 4 weeks but I've still been training pretty hard. Unfortunately I tried to run too much and ended up straining my hamstring. I took it pretty light last week to bring it back to normal.
Not logging was dumb as it made me feel goalless and a bit lost. I was also swapping out my exercises a lot which also made progressive overload pretty difficult to gauge. I was trying to run too much.
We have an opening date for the gyms in the UK of the 12th April. So I have about 5 weeks to hit it hard before that, so the plan is to get into good shape and lean up a bit. I am going to keep the same workouts every week and be strict with logging and progressively overloading. I am excited to get back to the weights.
01.03.21 W1D1 - Plyo
Bodyweight 90.6kg
Circuit 1 - 1 min rest or until HR below 140
Squat Jumps x 10
Dips x 11
Hip Raises x 20
x 4 rounds
Circuit 2 - 1 min rest or until HR below 140
Depth Jumps x 10
Pyke Press-ups x 10
Half-sits x 20
x 3 rounds
Circuit 3 - 1 min rest or until HR below 140
Single Leg Jumps x 6 per leg
Tempo Dips 0-1-8 x 6
Heel-taps x 1 min
x 3 rounds
Time: 47:33
Average HR: 147Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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03-07-2021, 03:09 AM #608
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 2 + 3
Tues 02.03.21 W1D2
Circuit
2 Minutes - Chins
2 Minutes - Pistol Squats
2 Minutes - Heel-taps
2 Minutes - Dips
2 Minutes - Lunge Jumps
2 Minutes - V-sits
2 Minutes - Pyke press-ups
x 3 rounds
42 minutes
Average HR: 140
Sat 07.03.21 W1D3
Circuit 1 - 1 min rest or until HR under 130
Lunge Jumps x 11
Chins x 8
Hip Raises x 20
x 4 rounds
Circuit 2 - 1 min rest or until HR under 130
Split Jumps x 9 per leg
Clap Press-ups x 8
Hanging Knee-raises x 9
x 3 rounds
Circuit 3 - 1 min rest or until HR under 130
Pistol Squats x 10 per leg
Tempo Chins 0-1-6 x 5
Side Plank Raises x 10
x 3 rounds
Time: 43:50
Average HR: 145
Notes
Been running 3x a week for 45 mins. Going to increase this each week and try to decrease my walking rest between sets. Currently doing 3 mins walking 3 running, which has my HR pretty damn high, averaging around 150.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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03-15-2021, 03:38 AM #609
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2
Once again I forgot to log my workouts. But I finished out week 1 and did all of my training for week 2.
W2D4 Sun 14.03.21
Circuit 1 (1:00 rest or until HR below 135)
Squat Jumps x 11
Chins x 8
Hip Raises x 20
x 4 rounds
Circuit 2 (1:00 rest or until HR below 135)
Depth Jumps x 10
Pyke Press-ups x 10
Knee Raises x 10
x 4 rounds
Circuit 3 (1:00 rest or until HR below 135)
Single Leg Jumps x 6 per leg
Tempo Chins 0-1-6 x 6
Core exercises x 10
x 3 rounds
Average HR: 148
Time: 46:42Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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04-17-2021, 04:47 AM #610
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Weeks 2 - 5 & Return to gym
I completed my home weeks 2-5 as normal training 3-4 times per week and doing cardio. I just didn't feel like logging it, but got it done.
The UK is finally returning to normal and gyms opened April 12th.
Monday 12.04.21
3 sets of 5-6 reps on Squat, Bench, Deadlift, Press, Row
40 mins 140BPM cardio on treadmill
Saturday 17.04.21
Squats (3:00 rest)
110 x 5
125 x 5
130 x 5
135 x 5 x 2
Bench (3:00 rest)
70 x 6
75 x 6
80 x 6 x 3
Deadlift (3:00 rest)
130 x 5
140 x 5
150 x 5 x 2
Circuit
Chins x 8
Knee-raises x 10
BW Squats x 15
Dips x 11
Curls x 9
x 3 rounds in 15 min
30 mins Aerobike (my gym just bought one of the Rogue ones)Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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04-22-2021, 06:44 AM #611
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Getting back into it
I was sick Sunday/Monday, working 14hr shift Tuesday and very busy Wednesday. I have a pretty insane 4 weeks, there is a lot to do post-lockdown and I'm starting a new job on May 4th. I have my car driving exam tomorrow and have had to cram in as many lessons as possible in the past 2 weeks.
Thursday 22.04.21
Comp Squats w/belt (4:00 rest)
120 x 5
140 x 5
145 x 5
140 x 5 x 2
Comp Bench (3:30 rest)
80 x 5
85 x 5
90 x 5
85 x 5 x 2
Comp Deadlift w/belt (4:00 rest)
120 x 5
150 x 5
160 x 5
170 x 4
Circuit
Chins x 8
Knee-raises x 10
Curls x 8
DB Swing x 15
Dips x 10
x 3 rounds
30 mins AerobikePowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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04-26-2021, 10:00 AM #612
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2 & 3 - Intro block
W2D2
Sunday 25.04.21
HB Squats - Shoulder width stance, no belt(2:00 rest)
90 x 6
110 x 6 x 3
Push Press w/belt (3:00 rest)
50 x 5
60 x 5
65 x 5 x 3
Press (2:00 rest)
40 x 7 x 3
Speed Deadlift w/belt (1:30 rest)
135 x 4 x 5
Chins (2:00 rest)
BW x 9, 8, 8
//
Knee-Raises
BW x 10 x 3
30 min Watt bike
Notes
Serious DOMS in my left adductor. Went too hard on the squats on Thursday
W3D1
Monday 26.04.21
Light Comp Squats w/belt (2:00 rest)
130 x 3 x 5
Working on technique
WG Bench (2:00 rest)
70 x 10 x 4
Deadlift w/belt (2:00 rest)
150 x 5
120 x 8 x 3 - RDL no belt
BB Row (2:00 rest)
70 x 8 x 3
Knee-raises (2:00 rest)
BW x 12 x 3
//
EZ Curls
27.5 x 9 x 3
30 min Watt bike
Notes
Still suffering with DOMS. Looking forward to my strength/conditioning coming back.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-03-2021, 05:58 AM #613
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 3, Day 2
Saturday W3D2 01.05.21
Training in parents garage
HB Squats (2:00 rest)
70 x 8
90 x 8
110 x 8 x 3
Comp Bench (3:00 rest)
60 x 5
70 x 5
80 x 5
85 x 5 x 3
Deadlift (3:00 rest)
100 x 5
130 x 5
160 x 5 x 2
Chins
BW x 9, 8, 8
Notes
Being strict on my rest times. On my HB squats I would always let it drift over a little bit while I got set up etc. Gave me an unholy quad pump, going to be doing lots of FS and HB squats over the next 10 weeks.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-03-2021, 06:03 AM #614
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 1 - Hypertrophy/Strength block 1
W1D1 Monday 03.05.21
Comp Squats w/belt (4:00 rest)
70 x 5
100 x 5
120 x 5
140 x 5 x 4
Left adductor was still very sore, rolled it a bit which helped and assessed the pain. Felt safe to continue
Front Squats no belt, flats, narrow stance (2:00 rest)
70 x 5
90 x 5 x 3
Press (2:00 rest)
40 x 8
45 x 8 x 2
42.5 x 8
RDL w/belt (2:00 rest)
120 x 10
125 x 10 x 2
Chins (2:00 rest)
BW x 9, 8, 8
//
EZ Curls
27.5 x 8 x 3
Watt bike - 30 mins, Average HR 155
Notes
Adductor pain/soreness was very off putting but got the work done. Excited for this block and for my conditioning to improve.
Think I went too heavy on squat. It's hard to tell at this stage what feels light/heavy.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-05-2021, 06:58 AM #615
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 2
Weds 05.05.21
Comp Bench (2:00 rest)
50 x 8
70 x 8
75 x 8 x 2
72.5 x 8
Comp Deadlift w/belt (4:00 rest)
100 x 5
120 x 5
140 x 5
160 x 5
170 x 5
165 x 5 x 2
GHR (2:00 rest)
BW x 10 x 3
//
Chins
BW x 9, 8, 8
Cable Rows (1:30 rest)
Green band, Stack 10 x 10 x 3
//
Knee Raises
BW x 10 x 3
//
Supine Curls
10's x 9 x 3
30 mins Aerobike @ 150HR average
Notes
Nursing a slight chest strain on my left side. Felt fine on bench so tried hard there still. Slightly pulling on chins.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-09-2021, 01:42 AM #616
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 3
W1D3 Fri 07.05.21
HB Squat narrow stance, beltless (2:00 rest)
70 x 8
90 x 8
110 x 8 x 4
Push Press w/belt (2:30 rest)
50 x 5
60 x 5 x 4
Speed Deadlift w/belt (1:15 rest)
100 x 4
120 x 4
140 x 4 x 6
Farmer's (2:00 rest)
50's x 50m
60's x 50m x 3
Notes
Conditioning is improving.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-10-2021, 10:00 AM #617
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2, Day 1
Monday 10.05.21
Comp Squats w/belt (4:00 rest)
70 x 5
100 x 5
120 x 5
140 x 5
150 x 5 @7.5
140 x 5 x 3
Front Squats no belt (2:00 rest)
70 x 8
85 x 8 x 3
Comp Bench (2:00 rest)
50 x 8
70 x 8 x 2
75 x 8 x 2
Very minimal chest pull, way less than last week
RDL w/belt (2:00 rest)
125 x 10
130 x 10 x 2
No time for cardio
Notes
Good session. Feeling a lot more capable getting through these longer sessions. Training before work at the moment, really enjoying it. I am only working 30hrs a week now and earning way more money. Life is good.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-12-2021, 09:58 AM #618
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2, Day 2
W2D2 Weds 12.05.21
Push Press w/belt (3:00 rest)
60 x 5
65 x 5
70 x 5 x 2
Comp Deadlift w/belt (4:00 rest)
100 x 5
120 x 5
140 x 5
160 x 5
180 x 5 @8
165 x 5 x 3
Farmer's (2:00 rest)
50's x 50m
60's x 50m x 2
65's x 50m
GHR (1:45 rest)
BW x 12 x 3
//
Dips
BW x 12, 11, 11
Chins (1:45 rest)
BW x 9, 8, 8
//
EZ Curls
30 x 7 x 3
35 mins Aerobike
20 mins Road cyclingPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-14-2021, 07:26 AM #619
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2, Day 3
W2D3 Fri 14.05.21
HB Squat, no belt 2 min rest
110 X 8
120 X 8 - Felt hard but fast reps on cam
115 X 8 X 2
Comp Bench, 3 min rest
80 X 5 X 2
85 X 5 X 3
Speed Deadlift, belt, 1.15 rest
140 X 4 X 6
Cable row // Knee raises
Stack 10 and Green band X 10 X 3 //
BW X 10 X 3
Notes
Squats were easier than expected. Think strength will come back quite quickly on everything as I don't think I lost any muscle over the 3 month lockdown. Realistically might have built some in my upper body.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-19-2021, 01:24 AM #620
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 3, Day 1
Monday 17.05.21
Comp Squat - belt, 4:00 rest
140 x 5
160 x 5 @8
150 x 5 x 3
Front Squat no belt, 2:00 rest
90 x 8 x 4
Press - belt, 2:00 rest
42.5 x 8 x 3
45 x 8
RDL - belt, 2:00 rest
135 x 10 x 4
Chins - 1:45 rest
BW x 10, 8, 8, 7Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-19-2021, 09:43 AM #621
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 3, Day 2
W3D2 Wednesday 19.05.21
Comp Bench - 2:00 rest
70 X 8
80 X 6 X 6
Chest strain still slightly sore. May do a high rep day for my other session and use a wider grip as that didn't seem to aggravate it at all.
Comp Deadlift - belt, 4:00 rest
170 X 5
190 X 5 @9.5
167.5 X 5 X 3
Farmers - 2:00 rest
60s X 50m
70s X 50m X 3
Circuit - 1:45 rest
Cable Row X 12
Supine DB Curls 10s X 10
Heel Taps X 13
X 4
30 mins Aerobike 150 average HR
Notes
Still sore from Monday session but everything moving relatively well.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-22-2021, 05:34 AM #622
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 3, Day 3
W3D3 Sat 22.05.21
HB Squat - 2:30 rest
Narrow stance, WL shoes, no belt
90 X 6
110 X 6
125 X 6
130 X 6
135 X 6 @7.5
122.5 X 6 X 2
Comp Bench - 2:00 rest
70 X 8
80 X 8 X 3
75 X 8
Speed Deadlift - 1:15 rest
142.5 X 4 X 6
Chins - 1:45 rest
BW X 9, 8, 8, 7
Watt Bike
25 min at 150 HR
Notes
Chest felt good with wide grip on benchPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-26-2021, 11:33 PM #623
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 3, Day 4
W3D4
Push Press - Belt, 3:00 rest
60 X 5
70 X 5
72.5 X 5
75 X 5 @10
72.5 X 5
BB Row - 2:00 rest
77.5 X 8 X 4
Dips - 2:00 rest
BW X 12, 10, 10, 8
//
Knee Raises
BW X 10 X 4
GHR - 2:00 rest
BW X 12 X 4
//
Supine Curls
12.5s X 9 X 4Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-26-2021, 11:42 PM #624
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 4, Day 1
W4D1 Weds 26.05.21
Comp Squat - Belt, 4:00 rest
150 X 5
170 X 4 @9
155 X 5 X 3
Front Squat - 2:00 rest
95 X 8 X 3
95 X 2
Abs cramped too hard on the last set
Press - 2:00 rest
45 X 8 X 5
RDL - belt, 2:00 rest
140 X 8 X 3
Chins - 1:45 rest
10, 9, 8 , 7
Notes
Was sick Monday and Tuesday and still didn't feel 100% for this session, but hit everything as planned which is goodPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-02-2021, 09:59 AM #625
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 4 (again)
Originally I had planned to add 2 days to my training week, but I was busy all weekend. So I decided to just enjoy my weekend and repeat the week.
Tues 01.06.21 W4D1
Comp Squats - Belt, 4:00 rest
160 X 5 X 5
95 X 8 X 2 - front squat, 2 rest
Press - Belt, 2:00 rest
45 X 8 X 5
RDL - Belt, 2:00 rest
142.5 X 8 X 4
Weds 02.06.21 W4D2
Comp Bench - 4:00 rest
85 X 5
90 X 5
95 X 5 X 2
100 X 5 @9
95 X 5
Comp Deadlift - Belt, 4:00 rest
180 X 5 X 5
Farmers - 2:00 rest
70s X 50m X 4
Tempo Cable Row - 2:00 rest
Full stack X 10 X 5
//
Supine Curls
12.5s X 9 X 5
//
Heel Taps
BW X 12 X 5
Aerobike
30 mins 150HRPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-04-2021, 10:50 PM #626
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 4, Day 3
Friday W4D3 04.06.21
Push Press - Belt, 3:00 rest
65 X 5
75 X 5
77.5 X 5 @10
75 X 5
BB Row - 2:00 rest
82.5 X 8 X 4
Chins - 1:45 rest
BW X 9, 8, 8, 7, 6
GHR
BW X 12 X 4
//
Knee Raises
BW X 10 X 4
Aerobike
25 mins 150 HRPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-05-2021, 12:26 PM #627
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 4, Day 4
Saturday W4D4 05.06.21
HB Squat - no belt, 3:00 rest
Heels
110 X 6
130 X 6
140 X 7
145 X 5 @8.5 - PR on this variation
127.5 X 6 X 3
Comp Bench - 2:30 rest
85 X 6 X 5
Speed Deadlift, Belt, 1:15 rest
157.5 X 4 X 6
Chins - 1:45 rest
BW X 9, 8, 8, 7
Dips - 2:00 rest
BW X 11, 10, 9, 9, 8
//
Supine Curls
12.5s X 9 X 5
Notes
Weights moving well. Pretty tough week of training.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-14-2021, 10:42 AM #628
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 5
This was a pivot week with 3 sessions planned. I stupidly left most of the sessions to the end of the week, I had planned to catch up on the weekend but I had insomnia both day. So just ****ed myself over by not training on time. Lesson learned hopefully. Got one session done
W5D1
Comp Bench - 5:00 rest
87.5 X 10
95 X 7
Comp Deadlift - Belt, 5:00 rest
172.5 X 10
185 X 5
RDL - Belt, 2:00 rest
140 X 8 X 3
Cable rows // Heel taps // Supine curls
3 sets eachPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-14-2021, 10:45 AM #629
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 6
Monday W6D1 14.06.21
Comp Squat - Belt, 5:00 rest between top sets
100 X 5
120 X 5
140 X 5
155 X 10 @9
170 X 5 @9.5
Front Squat - No belt, 2:00 rest
97.5 X 8 X 3
Press - Belt, 2:00 rest
45 X 8 X 4
RDL - Belt, 2:00 rest
142.5 X 8 X 3
Chins
10, 8
Ran out of time
Notes
Top sets to failure were pretty grueling but good. After the front squats I felt exhausted.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-20-2021, 07:28 AM #630
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 6, Day 2
Weds 16.06.21 W6D2
Comp Bench - 5:00 rest between top sets
60 X 5
70 X 5
80 X 5
87.5 X 11
97.5 X 7
Speed Deadlift - Belt, 1:15 rest
150 X 4 X 6
Chins - 1:45 rest
9, 8
Weighted Dips - 2:00 rest
10 X 8, 8, 7, 7
Cable Rows // Heel Taps // Supine Curls
4 sets last set to failure
Notes
Had some swelling/pain in left adductor that I couldn't figure out if it was severe DOMS or injury.
Took some time rolling it / stretching but it still felt swollen so swapped to my speed dears instead of max deads.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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