JiP's Powerlifting Log

[JiP]

W5D3 Monday 22.08.22

Bodyweight 93.6


Comp Squat - Belt, 4:30 rest
Work to
175 X 1
195 X 1 @7.5
195 X 1 @7.5
195 X 1 @8
All moved all the same speed, 0.32ms

Strict Press, belt
60 X 5 X 3

Leg Ext // WG Chins
90 X 15 x 3
BW X 7 X 3

Neutral Grip DB Press // Preacher Curls
17.5s X 15, 13, 13
25 X 10, 9, 8

[CharlesSwann]

Competition this weekend? Good luck.

[JiP]

Comp Day

Weighed in at 90.7kg

Squat
190 - 3 whites
200 - 3 whites
210 - Failed half way up

Bench
112.5 - 3 whites
117.5 - 3 whites
125 - Failed off chest

Deadlift
217.5 - 3 whites
230 - 3 whites
242.5 - 3 whites (535lb), 2.5kg PB



Notes
Today didn't go my way really.

My second attempts on both squat and bench flew up, looked like 3rm weight. There was no misgroove or issue that caused me to miss - I just wasn't strong enough.

There were some positives. Deadlift felt like there was 2.5-5kg more in the tank. Barely had to cut any weight as I have slimmed down over past 6 months. Execution and technique on all lifts was good.

I think I need to step things up with my training. The start of the year was rough with multiple personal life things being very stressful and some minor injuries/illness. But I can work harder. Once I am maintaining at 90kg bodyweight will be go to small calorie surplus for a long time.

Switching to new coach in a couple weeks. Hopefully he can get more out of me

[JiP]

Last week was a few runs, couple circuit training sessions

New block with new coach, lots of bodybuilding accessories


Monday W1D1 05.09.22


Comp Bench - 2:30 rest
Work to
92.5 X 4
95 X 3
97.5 X 3
102.5 X 2 X 2

CGBP - 1:00 rest
80 X 10, 8, 8, 6
Last rep @9.5, just a little bit too heavy

Comp Squat - Belt, 3:00 rest
Work to
145 X 3
160 X 3
165 X 2 X 4
155 X 5
Have gone back to my wide stance in flats as my quad is still hurting a bit, and feel this stance is stronger anyway

All accessories 1 min rest

Incline DB Fly's 4 sec eccentric
5s X 12
7.5s X 12
10s X 12
7.5s X 12

Neutral Grip DB Press
15s X 20 @9.5
15s X 16
12.5s X 17

Cable Pressdown // Cable Tri Ext
3x12 and 3x15

Straight Arm Lat Pulldown
3x15

[JiP]

Wednesday W1D2 07.09.22


Comp Deadlift - Belt, 3:00 rest
Work to
175 X 1
205 X 1
207.5 X 1
215 X 1
200 X 2 X 2
Add 2" deficit
192.5 X 1 x 2

Speed Deadlift - 1:30 rest
147.5 X 3 X 3

Chins - 1 min rest
BW X 12, 9, 7, 6, 4

V Bar Lat Pulldowns // Hammer Curls
Each exercise on 1 min clock
Stack 14 x 12 x 4 // 12.5s X 10 X 4

Incline DB Seal Row - 1 min rest
22.5s X 10, 10, 9, 7

EZ Curls - 20 sec rest
20 x 10 X 6


Notes
Biceps feeling super swole

Still very sore today - deadlifting was tough

[JiP]

Thursday W1D3 08.09.22


TnG Bench - POR Grip, 3:00 rest
6s to
90 X 6 X 3

Larson Press - Comp Grip, 2:00 rest
70 X 8 X 3

All accessories 1 min rest

EZ Curl Skulls
30 x 12 x 3

Standing DB Press
17.5s X 13, 10
12.5s X 15

Face pulls // DB rear delta
3x12 on both

Leg Ext // Machine Pec Fly
3x15 // 3x10
Forgot which stack number

Machine Hamstring Curl // DB Tri Ext
3x12 on both


Notes
Trying really hard to 'feel' the muscles I'm meant to be working. Difficult on skulls, everything else was pretty good

Biceps really sore today

[JiP]

Friday 09.09.22

Running
40ims 2 mins on 2 mins off
HR 160 average

Haven't ran for 2 weeks, was tough

[JiP]

W2D1 Tuesday 13.09.22


Comp Bench - 2:30 rest
3s to
92.5 X 3
95 X 3
97.5 X 3
102.5 X 2 X 2
Accidentally did the same reps as last week

CGBP - 1 min rest
75 x 10
75 x 7 X 3

Comp Squat - Belt, 3:00 rest
3s to
170 X 3 X 3
160 X 3

All accessories 1 min rest

Incline DB Flyes 4 sec eccentric
7.5s X 12 x 2
10s X 12

DB Press
15s X 20, 15, 14

Cable Tri pressdown / Cable Tri Ext
Stack 10 X 12 x 3 // Stack 6 X 10 X 3

[JiP]

Forgot to log this week for some reason

I can't remember everything but I hit all my numbers and did all my planned sessions

Recovery was good

Ran for 1hr 20 mins
4 min run, 2 min walk intervals

[JiP]

Wednesday W3D1 21.09.22


Comp Bench - 3:00 rest
Work to
100 X 1
105 X 2 X 3

CGBP - 1:30 rest
80 X 10
80 X 7 X 3

Comp Squat - Belt 4:00 rest
Work to
175 X 2 X 2
155 X 4

1 min rest for accessories

4sec Eccentric DB Flyes
10s X 12
12.5s X 10
10s X 12

DB Press
15s X 19, 15, 13

Tri Pressdown // Tri Ext
3 sets

KB Kroc Row
36 x 10 X 3

[JiP]

Again completely forgot to log my training - everything was complete except the optional leg day as I was climbing Helvellyn mountain on the Sunday. Need to remember to log after every session, so 4 sessions this week in total

Sunday 25.09.22

Hike / climbing
5-6hrs (didn't track)
750m elevation. 25k steps

Notes
Longest hike I've done - we took the hardest route up which was very steep but we got to the top in 2hrs or so, HR was very high this whole time, we all had to stop a few times. Took the easy route down, was much simpler but longer. Dicked around at the top for a while as we got lost

Really glad I started running to prepare for this, I could keep up with my friends who all do a lot of fitness. Felt like I could have gone further.

[JiP]

My meds were changed last Tuesday and I was getting some awful side effects. Really bad nausea, went back to old dose, had to take a few days off work. Still only just feel normal now, a week later


Sat 1st Oct

Comp Bench
Work to
Doubles at 105 X 2 X 4

CGBP - 1 min rest
85 x 10, 7, 7, 7


Notes
Felt too sick at this point to keep going


Sunday 2nd Oct


Comp Squat
Work to
180 X 1 x 3

Back/tris/shoulder bodybuilding work. 6 exercises total 4 sets each



Tuesday 4th Oct

TnG Bench
85 x 8 X 4

Larson Press
65 x 8 X 3

Comp Deadlift
Work to
205 X 1
217.5 X 1
225 X 1 @0.2ms
225 X 1 @0.16ms

2sec Pause Deadlift
190 X 2 X 2

Speed Deadlift Vs Bands
150 X 3 X 3

[JiP]

Thursday 06.10.22 W4D4


HB Squat - Belt, 3:30 rest
WL shoes and close stance
Work to
145 X 2
157.5 X 2
170 X 2
157.5 X 2 X 2

5ct Tempo Comp Squat - 1:30 rest
135 X 3 X 3

3 sets each 1 min rest
Hack squat
Hamstring curl // pec fly
SSB split squat
Hamstring machine // seal row
Leg ext // adductor machine

[JiP]

Catch up on bodybuilding work. Feeling close to 100% now

3 sets 1 min rest
Chins 10, 8, 7, 6, 5
DB Skulls
DB Press
Kroc Row
Ez curls
Hammer curls
Some other stuff

[JiP]

Sat W1D1 08.10.11


Comp Bench - 3:30 rest
Close-ish grip
Work to
100 X 1
110 X 1
115 X 1
115 X 1 @0.18ms
110 X 3 @0.1ms - rpe10
95 X 4 X 4

Comp Squat - Belt, 3:30 rest
Super wide stance
Work to
170 X 1
180 X 1 @0.3ms
190 X 1 @0.25ms
195 X 1 @0.2ms
190 X 2 @0.21ms
162.5 X 4 X 4

Lat pulldown 4 sets
Cable row 4 sets

[JiP]

Monday 10.10.22



Log Press
Work to
62 x 5 X 3

Comp Deadlift
Work to
205 X 1
217.5 X 3 @0.13ms @10
200 X 3 @0.17ms

Wide Stance GM
50 x 10
60 X 10

[JiP]

W1D1 Weds 12.10.22

Bodyweight 95.7
Trying to gain 0.5 - 0.8 a month


High Bar Squat - Belt 3:00 rest
Work to
135 X 1
150 X 5 @0.46ms
160 X 5 @0.38ms
167.5 X 4 @0.3ms - New best
145 X 6 X 3
Last set was over 0.25ms velocity loss, stopped there, trying to keep it in the range of 0.2-0.25

Speed Comp Bench
80 X 3 X 3

Wide SSB GM
80 X 10 X 2

Face Pulls 2x12
Leg raises 2x10
Side plank Powell raise 5kg X 10 X 2


Notes
My high bar squat is blowing up. Estimated max is just under 200kg, will be using this as main movement for 5 weeks then doing a comp specific block

[JiP]

W1D2 Friday 14.10.22


Comp Bench - 3:00 rest
Close grip this block
Work to
97.5 X 6 @0.24ms
90 X 6 X 4
100 X 6 @0.12ms
Did my last set heavy as I wasn't reaching the 20% loss and think my top set / back offs slightly too light

All accessories 1 min rest


Dips 12, 10, 8 //
Straight Arm pull down 3x12

Lat pulldown 3x13 //
Dead bug side raises 3x8

Leg Ext 3x10 //
Pec Fly 3x10

[JiP]

W1D3 Sat 15.10.22


Deficit Comp Deadlift - Belt, 3:00 rest
3" deficit
Work to
185 X 4 @0.3ms
170 X 5 X 5
Last set only just dropped below 20% velocity loss. Tempted to keep going but it was a high volume for me already.

3-2-0 WG Bench
70 X 6 X 2
These were hard as hell

All acc 1 min rest

GHR 10KG X 8 X 3 //
Copenhagens x 10 X 3 //
Adductor machine X 10 X 3

DB Press 17.5s X 14, 13, 12 //
Tri Pressdown 3x12 //
Tri Ext 3x8

[JiP]

W1D4 Sunday 16.10.22

Had some stomach troubles today, spent about 30 mins in the toilet, had to cut the session short and finish bodybuilding work tomorrow


Log Press - Belt, 2:00 rest
5s to
62 x 5 X 4
Last rep close to failure

Speed Pause Comp Squat - Belt, 1:00 rest
Work to
140 X 3 X 3

Reverse Grip SSB Squat - Belt, 2:00 rest
Basically an SSB front squat
Work to
85 x 10 X 2
100 X 8 @7
Tough to gauge the weight here. Will do a heavy top set next time then back offs



Notes
Reverse SSB actually felt great. I thought I would hate it. Much easier to hold the bar than a normal front squat. Doesn't feel as far forward as a front squat, but definitely more forwards than HB. I get a lot of problems with my biceps cramping on FS which I didn't get with the SSB

[JiP]

W2D1 Weds 19.10.22


High Bar Squat - Belt, 3:00 rest
Work to
150 X 1
162.5 X 5 @0.37ms, RPE7 I think
147.5 X 6 X 6
Plan was to keep going until I hit over 25% velocity loss

POR Speed Bench - 1:00 rest
85 x 3 X 3

Wide Stance SSB GM - No belt, 1:30 rest
90 X 9 x 4

Hammer curls // face pulls 3 sets



Notes
Felt like my soul had left my body after the squats. The reps were all moving great but I've never done more than 5 or 6 heavy sets in a session.

[JiP]

W2D2 Friday 21.10.22


CG Comp Bench - 3:00 rest
Work to
95 X 1
102.5 X 5 @0.21 ms / 8.5RPE
92.5 X 6 X 5
Kept going until over 25% velocity loss
Was struggling to set up as my hamstring was cramping really bad. Had to go flat backed last sets

All acc 60s rest

Banded Dips (bands reducing weight) 4x12
Straight Arm pulldown 3x10 //
Pec fly 3x8
Lat pulldown 3x10 //
Dead bug side planks 3x8

Cardio
Assault bike 20 min HR 130

[JiP]

W2D3 Saturday 22.10.22


2" Deficit Comp Deadlift - Belt, 3:00 rest
Work to
175 X 1
192.5 X 3 @0.38ms
197.5 X 3 @0.32ms / RPE7
180 X 4 X 6
Second rep was faster than the first on every set
Last set was also fast but felt I had to stop at 8 sets

Reverse SSB Front Squat - Belt, 2:00 rest
100 X 8
110 X 8
115 X 8 @8.5
110 X 8

3-2-1 Tempo WG Bench - 1 min rest
75 x 6 X 3

Copenhagens 3x10
GHR 10kg 3x8

30 mins Assault bike 130HR


Notes
Work capacity seems to be going up. Enjoying getting so much work done.

[JiP]

Sunday 23.10.22


Log
3 sets

Comp Squat
3 light sets


Notes
Had a really bad headache / fatigue so had planned to finish this tomorrow

Turned out I had Covid, tested positive Monday, had a really bad fever from monday-thursday

No training during the week as too sick



Sunday 30.10.22


HB Squat - Belt, 3:30 rest
125 X 3
140 X 1
160 X 3 @0.31ms
142.5 X 5 X 3

Light Comp bench


Notes
Was still feeling pretty bad today but think the Covid is on its way out. I have completely lost my sense of smell/taste

Just trying to keep some conditioning to return to normal training next week

[JiP]

Wednesday W3D1 02.11.22


HB Squat - Belt, 4:00 rest
Close stance, WL shoes
Work to
150 X 1
170 X 4 @0.31ms / 8RPE
152.5 X 5 X 6
Going until breaching 25% velocity loss

POR Bench
90 X 3 X 3


Notes
First proper session back post Covid. Still didn't feel great, had to save accessories for tomorrow as I was feeling pretty run down.

[JiP]

Friday W3D2 04.11.22


CG Comp Bench - 3:30 rest
Work to
105 X 5 @9
95 X 5 X 6
Last set did wide grip, felt way stronger, much faster velocity

Can't remember exactly what else I did - it was all my planned bodybuilding accessory work. About 8 exercises

20 mins Assault bike average HR 155


Notes
Feeling very rundown still from Covid . Getting through the session was tough

[JiP]

Sunday W3D3 06.11.22

Pushed everything back a day I was feeling so beat up


2" Deficit DL - belt, 3:30 rest
Work to
190 X 1
205 X 3 @0.25ms / RPE7.5, overshot this a bit
185 X 4 X 4

Reverse SSB FS - Belt, 2:00 rest
120 X 8 @Last rep 0.4ms, felt RPE8
120 X 6 @RPE8
115 X 8

WG Tempo 3-2-0 Bench - 2:00 rest
80 X 5 X 3

[JiP]

Wednesday W4D1 09.11.22

I'm repeating week 3 again as Covid really messed up last week.

Bodyweight 96.7kg, gaining a little too fast


AM

HB Squat - Belt, 4:00 rest
Work to
160 X 1 @0.53ms
175 X 4 @0.33ms / RPE7.5
180 X 3 @RPE9 - Velocity tracker battery ran out
157.5 X 5 X 5

POR Comp Bench
90 X 3 X 3


PM
Running
40 mins average HR 155
2 min intervals



Notes
Running low on time for morning session as working different hours today.

Both the top sets were personal records

[JiP]

Just recording the MS times for the big lifts as this site is basically impossible to use on my phone now.

W4D2
CG Comp Bench
105 x 4 @0.19ms
6 back offs

W4D3
Deficit DL
205 x 3 @0.29ms / 7RPE
6 back offs

W4D4
High incline bench 70 x 5, 3 back offs

All accessory work and cardio done



W5D1
High bar squat
180 x 4 @0.29ms
185 x 3 @0.26ms
165 x 5 x 3
Tough session

W5D2
CG bench
Have been too relaxed with pauses, more strict today so slower
105 x 4 @0.15ms / @9
6 back offs

W5D3
Deficit DL
207.5 x 3 @0.2ms / 9RPE
Much harder today that expected, was planning 215 x 3

Reverse SSB 130 x 8 top set

[JiP]

Wednesday W6D1 23.11.22


HB Squat - Belt, 4:00 rest
work to
175 x 1 @0.42ms
190 x 3 @0.17ms (420lb)
175 x 3 x 4
Last 2 sets dropped to 35% velocity loss

POR Speed Bench
90 x 3 x 3

Tempo 4-2-0 Snatch Grip RDL - No belt, 2:00 rest
125 x 6
135 x 6
145 x 6 @9
135 x 6

Aerobike
30 mins average HR 140



Notes
Really happy with the high bar. Last year I struggled to high bar squat 70% of my low bar, now it's 5kg under.

Moving into powerlifting block again next week with low bar twice a week, back to comp bench & comp deadlift too. Much more specific.