JiP's Powerlifting Log

[JiP]

Monday W4D4 14.02.22


Log Press - Belt, 3:30 rest
42 X 4
52 X 4
62 X 4
64.5 X 6 @9
62 X 4 X 3

SSB Squat - No belt, 3:30 rest
Medium stance, WL shoes
70 X 4
100 X 4
120 X 4
142.5 X 4 @6.5
147.5 X 4 @8.5
147.5 X 4 @9
Felt some quad pain in R quad on 3rd and 4th reps

Full depth squat painful, no back off sets

Sumo Deadlift
Had to pass on this due to the quad pain

Circuit
Lever Arm Row 45 X 8
Tri pressdowns Stack 12 X 8
Hanging knees BW X 8
Preacher machine 30 X 7
X 3 rounds, average HR 135


Notes
Annoyingly no deadlift or sumo deadlift this week due to lack of equipment/holiday and injury

Trying not to panic or overthink the quad injury, but a few potential causes

- Too much quad work too quickly as my new competition style squat is very quad focused and both movements are heavy quad focus. Previously few cycles less heavy quad work
- Too much volume and too high RPE on SSB squat, too much volume squeezed in in past 7 days due to illness

Plan going forward
- Definitely reduce RPE on SSB, no more top set at 9, be more conservative in general
- Was planning to move to lighter pin variant for next 3 weeks anyway
- Possibly use wider stance, previous comp Squat as accessory movement as less quad focused squat

[JiP]

Tues 15.02.22

BJJ
1hr 30 mins


Notes
Have wanted to do this for a long time. Partly to learn to defend myself and partly to get my cardio in in a more fun way. I was breathing pretty hard but wasn't too exhausted.

I strained my ankle pretty bad after 20 mins. Got caught in someone's leg and kinda tried to jump sideways out while my leg stayed in place. Pretty painful but finished the session doing what I could, which was still a lot of stuff on my back in side guard

Wedneday morning the ankle is hard to walk on. Can drive and do other important things. Will take lifting day by day

[JiP]

Thurs W5D2 17.02.22


CG Larsen Bench - 3:30 rest
60 X 4
75 X 4
90 X 4 @7
92.5 X 4 @8
85 X 4 X 2

Chins - 2:00 rest
BW X 7, 7, 7, 7

Circuit - 1:30 rest
Machine row 45 X 8
Leg raises X 8
Leg ext X 10-15 increasing weight


Notes
Ankle still pretty bad for this session, struggling to walk, couldn't keep it set for bench so just did Larsen.

Had a physio at work check it out, said no real damage but will just be hard to walk for a week or two.

[JiP]

Sunday W5D3 20.02.22

Ankle still pretty bad. Quad felt fine prior to session

Felt very stiff in general today, very beat up, haven't slept well for past 3 days


Comp Squat
WL shoes, moderate stance
70 X 5 - no pain
100 X 5 - no pain
120 X 3 - felt stiff but no pain
140 X 1 - minor pain
150 X 2 - significant pain on second rep
Swelling straight away and can't bodyweight squat

Incline Pin Bench - 3:30 rest
60 X 4 @7
62.5 X 4 @8
60 X 4 X 2

Called it a day there as I was just miserable really


Notes
Because I was so worried about the ankle I didn't even think about my quad - I just assumed as it was pain free it had healed.

I think going straight into 2 heavy quad dominant variants was the wrong decision. For future I will do 1 heavy in flats/wide stance and 1 heavy quad dominant and move my competition lift towards quad variant.

My plan for the next 5 weeks was to do developmental block but given the last few weeks i think the smart thing to do is GPP block. As I haven't had a GPP block for a good while.

[JiP]

Weds 23.02.22 W1D1

Didn't go to Jiu Jitsu yesterday as ankle still pretty hard to walk on

10 mins rehab exercises for quad
Stretching, foam rolling, wall sits, bodyweight squats

Comp Bench - 2:30 rest between top sets
60 X 8
70 X 8
80 X 8
90 X 8 @6.5
92.5 X 8 @8.5
85 X 8
82.5 X 8
Accidentally did 1 extra set

Comp Deadlift - Belt, 3:00 rest between top sets
70 X 8
120 X 8
145 X 8
170 X 8 @5.5
175 X 8 @7
160 X 8
Top sets felt way harder than they looked, thought the RPE was higher but have just watched the videos and realised a lot more in the tank

75° Incline Press - 2:00 rest
50 X 10 @7
50 X 10 @8.5

Circuit - 1:30 rest
Hammer Row 45 X 8
Tri Pressdown Stack 10 X 8
Russian twist 10kg X 8
Heel Taps X 8
Preacher machine 25 X 10

10 mins rehab exercises again

Put my HR monitor on for this whole session - 150 average HR for everything. Definitely don't need much extra cardio during this block


Notes
Could very slightly feel the quad pulling on deadlifts but nothing serious. Hoping I can load the quad with a leg machine or maybe a light goblet/barbell squat by end of week.

Estimated max for DL and Bench week 1 235 and 125

[JiP]

Friday W1D2

Just rehab exercises and some light cardio



Saturday W1D3 26.02.22

10 mins physio/Rehab for quad
No pain at all today


Strict Log Press - Belt, 2:30 rest
42 X 8
52 X 8
57 X 8 @8
52 X 8

Pause LB Squat - 2:00 rest, no belt/sleeves
Wide stance, in flats
60 X 8
80 X 8
100 X 8
120 X 8
140 X 8 @Low RPE
No pain at all with this variation which is fantastic, strong too

Pendlay Row - Myoreps
60 X 15
70 X 13
70 X 4, 4, 4, 4
Hamstrings were holding me back here, too pumped from squats

DB Bench - Myoreps
22.5s X 15
25s X 13
25s X 5, 5, 5, 5, 4

Circuit - 1:30 rest
Chins X 7
Pendulum Squat 25 X 10
Goblet Carry 42.5 X 50m
Plank X 40sec
X 3 rounds

Aerobike
Total session 2hrs at 145 HR

[JiP]

Sunday W1D4 27.02.22


Physio 10 mins
Feels a bit pointless doing this now as I can wide stance squat pain free and I don't feel anything from the rehab exercises.

CGBP - 2:00 rest
60 X 10
70 X 10
80 X 10 @8
75 X 10

Sumo Deadlift - No belt, 2:30 rest
70 X 10
120 X 10
150 X 10 @8
140 X 10

DB Press - Myoreps
17.5s X 14
17.5s X 5, 5, 5, 5

Chins - 2:00 rest
BW X 8 X 3


Notes
Miserable day today. Had a really bad stomach. Drank beer the past two days, not in excess, but I think even a small amount of alcohol gives me a bad stomach for some reason. Which is unfortunate as I really enjoy a drink

Also slept badly last night I think due to the booze.

[JiP]

Weds W2D1 02.03.22

10 min physio/general warm up

Comp Squats - Belt, 3:00 rest
WL shoes, moderate stance
70 X 10
100 X 10
120 X 10
135 X 10 @8
122.5 X 10 X 2
No quad pain!
Had to rest 3 min as HR so high

CGBP - 2:30 rest
60 X 10
70 X 10
80 X 10 @7.5
75 X 10 X 2

DB Press - Myoreps
15s X 15
17.5s X 15, 5, 5, 5, 5
17.5s X 13, 5, 5, 5, 4

Circuit - 1:30 rest
Hammer Row 45 X 9
Tri Pressdown Stack 10 X 10
Heel Taps X 10
Preacher machine 25 X 10

Aerobike
To make up total training time 2:15 at 140HR average


Notes
Feel very blessed I now have the knowledge to rehab injuries and make positive changes to my training to keep things moving along.

Trying to really focus on keep my stomach as healthy as possible at the moment.

[JiP]

Friday W2D2 04.03.22

Comp Bench - 2:30 rest
60 X 8
70 X 8
80 X 8
90 X 8 @6.5
92.5 X 8 @7.5
85 X 8 X 2

Comp Deadlift - Belt, 3:00 rest
70 X 8
120 X 8
150 X 8
175 X 8 @7
177.5 X 8 @8
160 X 8 X 2

1hr 30 mins with warm ups / cardio 145HR


Notes
Pulled my left bicep warm up for deadlifts - never had that before, moved to straps and no pain on lifting. It is my pronated hand so weird it pulled.

[JiP]

Saturday W2D3 05.03.22

Bicep still slightly swollen but no pain on lifting


Log Press - Belt, 2:30 rest
42 X 8
52 X 8
62 X 6 @8, this was meant to be 2.5-5kg lighter
54.5 X 8 X 2
Calculated the top set wrong, still half asleep was 6.30am

Barbell Row - Myoreps, 2:00 rest
Swapped pendlay for this as pendlay felt weird on myoreps
60 X 15
70 X 12, 4, 4, 4, 4
65 X 14, 4, 4, 4, 4

Belt Squat - Myoreps, 2:00 rest
First time using this, took about 4 sets to get the set up right
35 per side X 14, 5, 5, 5, 5
30 per side X 15, 5, 5, 5, 5

Aerobike
1hr 30 mins at 140HR total session including warm ups


Notes
Running slightly short on time again today as thought I had plans an hour later than the actual time.

Myoreps are fun but pretty brutal, I like the pump.

[JiP]

Sunday W2D4 06.03.22


Pendulum Squat - 1:45 rest
25 x 10
35 X 10
40 X 10
42.5 X 10 @7.5
47.5 X 10 @9
40 X 10
Hard to gauge RPE on this

75° Incline Press - 2:00 rest
40 X 10
50 X 10
52.5 X 10 @8
52.5 X 9 @9

Sumo Deadlift - 3:00 rest
70 X 10
120 X 10
150 X 10
155 X 10 @6.5
160 X 10 @8

DB Bench - Myoreps, 2:00 rest between sets
25s X 15, 5, 5, 5, 5, 5
25s X 12, 5, 5, 4

Circuit - 1:30 rest
Pull ups X 7
Heel Taps X 10
Plank 30 sec
1 min Aerobike max speed

1:45 total session 145HR average


Notes
I've started using the Reactive Training Systems TRAC to log my fatigue. It's pretty cool. I always thought things like this were pretty superfluous but I really see how it could be beneficial.

I also bought an RTS hypertrophy template to use at some point in the future, just because it was only $30 and I wanted to see it. Definitely a few small ideas I can use for my current block.

[JiP]

Wednesday W3D1 09.03.22


Comp Squat - Belt, 3:00 rest
70 x 8
100 x 8
120 x 8
145 x 8
152.5 x 8 @7.5
152.5 x 8 @8.5 - This was meant to be 140, I forgot to take the weight off
140 x 8
140 x 8

CGBP - 2:30 rest
60 x 10
70 x 10
82.5 x 10 @7
85 x 10 @8.5
77.5 x 10

DB Press - Myoreps, 2:00 rest between sets
17.5s x 15, 5, 5, 5, 5, 5
17.5s x 15, 5, 5, 5, 5, 5
Wanted to use the 20's for second set but there was only 1 DB, may just go higher reps for this next week or jump to 22.5'ss


Aerobike
To make up 1:45 total session HR 150 average


Notes
My heart rate on one of the sets of squats was 195 - I thought my max HR was 192. Through all the cardio etc I've done over the past year it's never been this high - Kinda cool. I felt like throwing up afterwards and I had a bad headache. I was really exhausted afterward

Pushed the volume on squats today as I was feeling pretty good - Hopefully not the wrong decision

[JiP]

Friday W3D2 11.03.22

Comp Bench - 2:30 rest
60 X 8
75 X 8
85 X 5
92.5 X 5 @7
95 X 8 @9
Kept hitting the rack today and was really throwing me off
85 X 8

Comp Deadlift - Belt, 3:00 rest
70 X 8
120 X 8
150 X 8
177.5 X 8 @6.5
182.5 X 8 @8
162.5 X 8
162.5 X 8

DB Bench - Myoreps, 2:00 rest between sets
22.5s X 10
27.5s X 12, 4, 4, 4, 4
27.5s X 12, 4, 4

Circuit
Lever row 45 X 9
Tri Pressdown Stack 11 X 10
Plank X 40sec
Preacher machine 25 X 8

2:00hrs total, HR 140 average


Notes
I am writing this Saturday morning and my pressing & lower back muscles are incredibly sore.

As the load increased on squats this week, as returning from injury, this has dramatically effected everything else. Doing 5 sets on squats was too much this week. I am feeling way more fatigued

[JiP]

Saturday W3D3 12.03.22


Log Press - Belt, 2:30 rest
42 x 8
52 x 8
57 x 8 @7
59.5 x 8 @9
54.5 x 8

Cable Row - Myoreps, 2:00 rest between sets
Stack 18 +5kg x 15
Stack 18 +10kg x 14, 5, 5, 5, 5
Stack 18 +10kg x 13, 5, 5, 5, 5
Hard to tell if I've gone to failure or just starting to cheat, so went to technical failure

Belt Squat - Myoreps, 2:00 rest between sets
50 x 14, 5, 5, 5, 5
50 x 12, 5, 5, 4
Quads were extremely swole


Notes
Forgot my HR monitor. Session went well considering how sore I was

[JiP]

Sunday W3D4 13.03.22


Pendulum Squat - 2:00 rest
30 X 10
45 X 10 @7.5
45 X 10 @8.5
40 X 10
Felt my quad pulling a tiny bit

75° Incline Bench - 2:00 rest
40 X 10
50 X 10
52.5 X 10 @7
55 X 10 X 9

Sumo Deadlift - No Belt, 3:00 rest
70 X 10
120 X 10
150 X 10
160 X 10 @6.5
165 X 10 @8

Circuit
Chins X 8
Cable Tri Ext Stack 8 X 8
Russian twist 10kg X 8
Supine DB Curl 15s X 8
Broad jumps X 10

Aerobike
1hr 55 min total time, 140HR average


Notes
Quad pain is very minimal, can barely feel it but definitely a bit swollen. Lower back also feels kind of crappy.

Definitely did too much volume this week, I think only really on squats but it impacted everything else.

In the past when I've tried closer stance LB squat with weightlifting shoes I always get a quad issue. But I think this is because my assistance movements are also very highly quad focused. I need to keep the assistance movements non-quad focused until I've built tolerance.

Supplemental lifts all change next week, will move both my squat movement to unilateral work, probably split squats and lunges, to offload the quad.

[JiP]

Tues 15.03.22


BJJ
1hr 30 mins
Very high HR, last 45 mins sparring in 3 min rounds, exhausted by the end

No injuries this time

[JiP]

Thursday W4D1 17.03.22


Comp Squats - Belt, 3:00 rest
70 X 6
100 X 6
120 X 6
145 X 6 X 4
Could feel the quad, very dull ache and couldn't feel when lifting, slightly swollen between sets but no real pain

CG Floor Press - 2:00 rest
60 X 10
70 X 10
75 X 10
80 X 8 @8
70 X 10
First time doing these, enjoyed it

Cable Row - Myoreps, 2:00 rest between sets
Stack 18 X 15
Stack 18 +5 X 15, 5, 5, 5, 5, 5
Stack 18 +10 X 13, 5, 5, 5, 4
Stack 18 +10 X 12, 5, 5, 4


Notes
Still had some lower back pain the past few days from the tweak on Sunday but it's been going down slowly, with belt on squats were fine.

Fatigue levels are back nice and low.

[JiP]

Saturday W4D2 19.03.22

Had a very busy few days with work / personal life - travelled back home to pick up our new puppy. I was meant to train Friday morning but I overslept. Haven't slept well for a couple of nights. Going to push all training back a day and let it run slightly into next week


DB Bench - Myoreps, 2:00 rest between sets
22.5s X 15
25s X 15, 5, 5, 5, 5
25s X 14, 5, 5, 5, 4

DB Split Squat - 2:00 rest
25s X 10
27.5s X 10
30s X 10
32.5s X 10 @7.5
35s X 10 @9
30s X 10

DB Press - Myoreps, 2:00 rest between sets
17.5s X 15
20s X 14, 5, 5, 5, 4
20s X 13, 5, 5, 5


Notes
Good session but struggling today. Training fatigue levels low but external stress high. Did not want to train today

[JiP]

Notes

Had planned to train Sunday/Monday to round out the week but I only got a couple hours sleep Saturday night. Will just count this week as a bridge in the middle of the block.

Was tempted to just try and cram everything in on the Monday - but last time I did that it just messed up the next week. Good to just draw a line

The puppy slept okay Sunday night and I think will be fine moving forward

[JiP]

Weds 23.03.22 W4D1

Puppy slept well past couple nights, fatigue scores low


Comp Squat - Belt, 3:00 rest
70 X 6
100 X 6
120 X 6
145 X 6
160 X 6
170 X 6 @8.5
155 X 6
A lot stronger than expected here, no quad/back issues

TnG Bench - Comp grip, 2:00 rest
60 X 10
70 X 10
80 X 10 @8
72.5 X 10
72.5 X 10

CG 30° Incline Bench - 2:00 rest
50 X 10
55 X 10
60 X 10 @8
55 X 10

Circuit - 1:30 rest
Lever Row 45 per side X 9
Tri Pressdkwn stack 11 X 10
Preacher curl 25 X 8
Sled 90kg X 25m
Plank 40 sec
X 4 rounds

Aerobike
2hrs total 145HR

[JiP]

Friday W4D2 25.03.22


CG Floor Press - 2:00 rest
60 X 10
70 X 10
75 X 10 @7.5
75 X 10 @8.5
Strained my left pec slightly on last set

Comp Deadlift - Belt, 3:00 rest
70 X 6
120 X 6
150 X 6
175 X 6
187.5 X 6 @7.5
172.5 X 6
172.5 X 6
Really trying hard to keep lower back straight today and use my glutes at the top. Felt good

DB Press - 2:00 rest
17.5s X 10
22.5s X 10 @7
22.5s X 10 @8
22.5s X 10 @8.5

Aerobike
Total session 1hr 30 mins, forgot HR monitor


Notes
Think I did too much horizontal pressing too soon as the TNG bench was added this part of the block. The incline bench is also much lower angle. Should have started with 2 or 3 sets

[JiP]

Saturday W4D3 26.03.22


Log Press - Belt, 3:00 rest
42 X 6
52 X 6
57 X 6
59.5 X 6
62 X 6 @7.5
64.5 X 5 @9
57 X 6
Accidentally did 1 extra set than planned

Reverse SSB Lunge - 2:00 rest
20 X 10 (each side)
50 X 10
60 X 10
65 X 10 @8.5
60 X 10
Hard to gauge RPE for this as so exhausting

Cable Row - 2:00 rest
Stack 18 + 10 X 13 X 4

Circuit - 1:30 rest
Chins X 8
Goblet Carry 42.5 X 40m
Copenhagan plank X 20sec per side
1 min Aerobike max speed
X 4 rounds

1:45 total time today as many talkative people in the gym, good to chat but I'd rather get on with the session. Average HR 130


Notes
Left pec no pain on press ups or lifting.

[JiP]

Sunday W4D4 27.03.22


Comp Bench - 3:00 rest
60 x 6
75 x 6
90 x 6
97.5 x 6 @8
90 x 6
90 x 6
No pain in L pec

Sumo Deadlift - Belt, 3:00 rest
70 x 8
120 x 8
150 x 8
165 x 8 @7.5
170 x 8 @8.5

DB Split Squat - 2:00 rest
27.5's x 10
32.5's x 10 @9.5
27.5's x 10



Notes
Struggling today - Puppy is very draining in the morning right now and tiring in general. Lots of love for her, but hard work. Fatigue scores are high in regards to external stress but I am recovering adequately.

E1RMs are down this week, I think maybe because the 1RM calculator isn't very accurate for 8-10 reps.

[JiP]

Friday W5D1 01.04.22

Had a bad cold since Sunday evening, testing negative for Covid. Thought I'd be clear by Thursday but it's Friday now and I'm still pretty bad. Got a really bad cough, high temp, constant headache etc


Comp Squats - Belt, 3:00 rest
70 X 6
100 X 6
120 X 6
150 X 6 @7
140 X 6
140 X 6
140 X 6

Bench
Reps with the bar, really couldn't tolerate anything else


Notes
I'm proud of myself as in the past when I've been sick I've just taken more time off than necessary and set myself back. Although this session was obviously short I think it will go a long way towards avoiding detraining. The squat stimulus was pretty good.

[JiP]

Week 5

Just circuit training at home as still felt too sick to do much




W4D1 Monday

1hr BJJ

TnG Bench - 2:00 rest
60 X 10
70 X 10
80 X 10 @6.5
85 X 10 @8.5
72.5 X 10

Reverse SSB Lunge - 2:00 rest
4 sets between 60 to 75 4x8


Notes
Still didn't feel great physically but got it done

[JiP]

Wednesday W5D2 06.04.22


Comp Squat - Belt, 3:30 rest
70 X 6
100 X 6
125 X 6
150 X 6
160 X 6 @6.5
165 X 6 @8
150 X 6

CG Floor Press - 2:00 rest
60 X 10
70 X 10
75 X 10 @8
67.5 X 10
67.5 X 10

DB Press - 2:00 rest
22.5s X 10, 10, 9, 8

Chins
BW X 7 X 3


Notes
Felt weak today but weights moving well. First time having the puppy with me at the gym, was fun

[RobertMoriRB]

in for the follow and was wondering if it's in lbs or kgs?

[JiP]

in for the follow and was wondering if it's in lbs or kgs?

Hi dude. It's all in KG


Friday W5D3 08.04.22


Comp Bench - 3:30 rest
60 X 6
75 X 6
90 X 6
95 X 6 @6.5
100 X 6 @9
90 X 6

Comp Deadlift - Belt, 3:30 rest
70 X 6
120 X 6
150 X 6
172.5 X 6
185 X 6 @9
165 X 6
165 X 6

Cable Row - 1:45 rest
Full stack +10kg X 13 X 3

Preacher curl // Cable Tri Ext
3 supersets


Notes
Top end numbers down a bit. One more week of high reps then moving into strength specific block with more specificity, lower reps

[PhDPepper1111]

Right there with you on cycling from higher to lower reps - I'll probably still be in hypertropy phase for a bit longer, but looking forward to some lower reps/higher weight. Good luck!

[JiP]

Right there with you on cycling from higher to lower reps - I'll probably still be in hypertropy phase for a bit longer, but looking forward to some lower reps/higher weight. Good luck!

They definitely both have their upsides and downsides, I forgot how hard lower reps were. I think high is easier for me



Sunday 10.04.22 W5D4

I really can't remember what I did in this session - it rounded out the week, no special numbers



Thursday 14.04.22 W1D1

Moved into strength block a week early as I felt high reps had run its course.

On annual leave this week, was away for a few days, very busy right now.


Comp Squat - Belt, 4:00 rest
70 X 5
100 X 5
125 X 3
150 X 1
170 X 1
185 X 1
195 X 1 @8.5
155 X 5 X 5

TnG Bench - 3:30 rest
70 X 4
85 X 4
95 X 4
100 X 4 @6.5
102.5 X 4 @7.5
105 X 4 @8.5

RDL - No belt, 2:00 rest
120 X 8 X 3


Notes
Still feeling mega run down but happy with today. Wasn't expecting the heavy single to move so well.