JiP's Powerlifting Log

[JiP]

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

[JiP]

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 block

[JiP]

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 Monday

[JiP]

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.

[JiP]

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: 125

[JiP]

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.

[JiP]

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: 147

[JiP]

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.