JiP's Powerlifting Log

[JiP]

Here's the new HB form. Something I've certainly always struggled with. I'm going to be focusing quite a lot on HB alongside LB, where I expect it to stay around 85% of my low bar belted squat. When I was an olympic lifter my high bar squat always sucked, where I would generally use a pretty close stance and just push my knees really far forward. But either due to tight hip flexors or an injury I had a huge hip shift and disparity in the positioning of my knees, which has created some bad habits. All in all I didn't do much right in olympic lifting. Thought it could be interesting for those trying to train HB and LB at the same time.

As you can see from the old form, I didn't really give a chit what my squat looked like and just grinded them out. Pretty shocking now that I just accepted how bad the 150 single was and kept training with the same form.

New form




Old (2013)

[JiP]

3.3.17


Deadlift
182.5 x 6 @ 8.5
167.5 x 6 @ 8
167.5 x 6 @ 9

BB Rows
75 x 8 x 5

DB Press
20's x 10 x 5

DB Curls
10's x 10 x 5


Top set deadlift



Notes
Busy past couple days with moving furniture and weights into new premises. Love the new place, loads more room, real lights, some insulation, some shelves to put all my crap! It's perfect. Even got a few chairs to sit on.

Deadlifts were good today. My shoulders drop at the start, but I think it's fine for max deadlift sets. Hips stay in a good position. I'm still getting used to RPE, I was meant to be hitting a @9 today but I figured even lifting the same weight again would have been a @9 or @10 so I wasn't really sure what to do. I also find it hard to judge the drop sets, since everything just feels heavy after my main set. Also my deadlift slippers are dog ****, my heels move around and make me unbalanced.

[JiP]

6.3.17


Pause HB Squats
85 x 8 x 2

Comp Bench
75 x 8 x 2

BB Rows
65 x 8 x 2

DB Curls
10s x 10 x 2

Belt Squat
50 x 10 x 2


Notes
I enjoyed this deload day. Haven't had a significant deload for a long time, since I didn't deload after the meet.

[RipCJ]

Deloads are good. Nice gym setup.

[JiP]

8.3.17


LB Squats
125 x 6 x 2 - no belt

Incline Bench
47.5 x 10 x 2

DB Rows
25's x 10 x 2
Superset chest flys 2x10

DB Curls
10's x 10 x 2
Superset front raises 2x10


Notes
I enjoyed this short session too, although none of the weights felt light. They never do for a deload. I thought doing longer sessions would be good to have more rest days, but given I'm still unemployed and have a home gym I think I'll give 6 days a try, 3 upper/lower each. I always preferred keeping the heavy squats separate.

[JiP]

10.3.17


HB Squats
95 x 10 x 2

CGBP
65 x 10 x 2

BB Rows
65 x 10 x 2

DB Curls superset Front Raises
10's x 10 x 2 // 5's x 10 x 2

Belt Squats
50 x 10 x 2


Notes
Recorded my squats again from the front today. I realised recently that I actually start my squat with the bar uneven, where at the bottom it will be twisted on my traps to stay level. In the past my body had compensated for this by having my right knee facing more forwards which allowed my hips/back to twist slightly. As far as I know, I have no flexibility/mobility issues. Not to any extent that would prevent me performing a normal, balanced squat.

I'd always figured that my squat became uneven from an old hamstring injury, but squatting has always felt very uncomfortable for me. One thing I had also noticed in the past on progress pictures is that my right shoulder was always lower than my left, where my left lat was also more 'spread out' along my back. I just thought I was always standing at an awkward angle.

Now I'm really starting to think I have a mild sco-lio-sis (this word gets blocked for some reason?), as on the progress pictures you can see my back slightly curves to the right. I did wonder this in the past, but brushed it off as I thought I was just looking for excuses. Here's an example, they have always looked like this though..

[JiP]

Asked my father if he had ever had any spine problems and turns out he has the minor sco liosis and has been to a chiropractor in the past. He just never mentioned it as he didn't realise it was genetic and it never really caused him any significant problems.

Clearly he's never done any sports that require symmetrical loading. Not that I'm looking for an excuse, more just a reason why squatting has always felt so unnatural to me and I have developed so many unilateral injuries.

I guess my only forward action is just making my squat as balanced as I can. I'll also head to the doctor and see if they want me to get an x ray or anything, but I don't think there's much they'll want to do.

[JiP]

12.3.17


Deadlifts
165 x 6 x 2

Stretching


Notes
Not much on the menu today. Filmed my deadlifts from the side to check my form (after making a long post in the main section about it), everything looks good.

[JiP]

13.3.17


Comp Bench
92.5 x 7 + 1 fail
85 x 8 x 4

BB Rows
75 x 8 x 5

DB Curls
10's x 10 x 4

Chest Flys // Plate Raises
5's x 12 x 2 // 15 x 10 x 2


Notes
As my bench is also off-balance (I assume due to my crooked back), I tried to correct my technique today. The main clear issue is that my left wrist bends backwards while my right one stays straight. When I forced my wrist straight this actually made the imbalance WAY worse. My subsequent sets looked and felt a lot better.

I haven't failed a bench or squat rep since I started training again, which I feel has contributed to my success thus far. Starting the first set of a new cycle with a fail certainly wasn't part of the plan, but I think it was mainly down to the change in technique.

[JiP]

14.3.17


LB Squats
140 x 6 x 2





Notes
Big time pain in my left quad on final rep. Had to call it a day there. I'm in quite a lot of pain right now, can't really flex my quad. This happened a month ago too and it went away in a few days. No idea what's going on here.

I was trying to squat just to depth. Would be helpful if someone could confirm I'n hitting depth, it looks just about there to me.

[JiP]

18.3.17

Squats
BW x 25 x 3

Notes
Had a bit of a rough week mentally. My depression kicked in hard after I injured my leg and also got turned down for a job on the same day. I didn't actually feel that bad about it, but it meant I was trapped in the house for a few days as I couldn't walk too far. I have also been unemployed for 5 months now, which is good for lifting, but not good for my life or mental state. When I'm low my diet goes to chit too. Back on track now.

The squats hurt. Leg is still pretty painful. Must be a relatively bad strain/tear. I was pretty close to going to the minor injuries emergency doctor, but I don't think they would have anything new to tell me. I'm sure if the leg was that bad I wouldn't be able to walk at all.

[JiP]

19.3.17


Squats - rehab
BW x 20
Bar x 20 x 3

Incline Bench
52.5 x 10 x 5

Chins
BW x 6, 6, 5, 4

DB Press // DB Curls
20s x 10 x 2 // 10s x 10 x 2

DB Hammers
10s x 12 x 2

Plate Raises // Chest Fly's
15 x 10 x 2 // 5s x 12 x 2


Notes
Leg hurt. But the pain was bearable.

[JiP]

20.3.17

BW Squats
30 x 3


Leg is feeling stronger. Think I'll be back in the game in under 2 weeks.

[JiP]

21.3.17

Squats - rehab
BW x 20
Bar x 20
30kg x 20 x 2

CGBP
72.5 x 10 x 5

BB Rows
80 x 8 x 5

DB Press // DB Curls
20s x 12 x 2 // 12.5s x 8 x 2

DB Hammers
12.5s x 10 x 2


Notes
Leg was pretty painful today. Pain decreased towards end of each set. Got close to the point where I thought it was too much, but I know this recovery is supposed to hurt.

[JiP]

26.3.17

Squat Rehab
BW x 20 x 3

Comp Bench
85 x 8 x 5
87.5 x 6 - paused

BB Rows
80 x 8 x 5

Dips
BW x 10

DB Curls
12.5's x 10 x 5


Notes
Working through some technique issues on bench. Was over-tucking my elbows which was killing my power. Then I felt I wasn't tucking enough and was going too much bodybuilding style. My left wrist also bends a different angle to my right and the bar drops on the left side.

I hadn't ever really filmed bench from the front so didn't realise how crooked it was until the competition. I blame my crooked back.

I got a lot of pain in my leg earlier in the week so cut the rehab for a few days. Think I pushed it too hard too quickly. Did some basic quad physio exercises today pain free. The squats didn't hurt, but I could definitely feel a 'pull'. Definitely ready for rehab now.

[JiP]

25.3.17

Squats - Rehab
BW x 20 x 3

Incline Bench
55 x 8
57.5 x 8
60 x 8 x 3 (+7.5kg from sets of 10)

DB Rows // Plate Raises
30's x 8 x 4 // 15 x 10 x 4

DB Curls
12.5's x 8 x 3


Notes
Decided to start dropping the reps from 10's to 8's and increasing the weight. Surprising how much easier a set of 8 feels now, with considerably more weight. May also drop my comp bench to 6's and start doing pauses. Feel like staying tight/keeping my arch and not pausing on sets of 8 is an accident waiting to happen.

Leg hurt quite a lot after my last rehab session. I think in my initial attempts to rehab I made the injury worse. I read some studies on muscle tear rehab and think Starr's method is too aggressive for this injury. Although hopefully I can increase the frequency now.

[JiP]

1.4.17


Comp Bench (Paused)
85 x 6 x 4

BB Rows
80 x 8 x 4

Chest Flyes // Rear Delt Raises
5's x 10 x 3

DB Curls
12.5's x 8 x 4

Squats - Rehab
BW x 20 x 2


Notes
Realised I've been listening to my ego and training too much. I'm not surprised I got injured with how much I was training my squats. Definitely need to pace myself and think about my long term health, same with the upper body work.

I took my bench back to pauses today and worked on my technique. Fixed all of my problems. My technique is always better with pauses, it seems to just fix other issues.

Leg has been less painful. Will try loading tomorrow.

[JiP]

3.4.17


CGBP
77.5 x 8 x 4

LB Squats - Rehab
Bar x 20 x 3 - minimal pain!

BB Rows
82.5 x 8 x 4

Deadlift
80 x 10
120 x 10

DB Curls // Plate Raises
12.5's x 8 x 3 // 15 x 10 x 3


Notes
Leg is feeling pretty strong. It's still been hurting walking up stairs, but it's a different kind of pain now. Very little pain today. Thought I'd try some deadlifts since I figured I'd be able to do some heavy pulls by the end of the week.

I have got all the materials to build a 4x8 deadlift platform, will most likely put it together this weekend.

[JiP]

6.4.17


LB Squats - Rehab
40 x 20 x 3 - very light pain on some reps

Incline Bench
60 x 8 x 5

Hammer Chins
BW x 5, 4, 4, 4, 3

Light deadlift, 3 sets iso work for shoulders/upper back, 4 sets biceps


Notes
Squat pain feels good. Think my leg will be back to full strength soon enough.

My weight is hovering around 95-96kg and I have started dieting this week. I've never done a cut properly as I've always lost weight way too fast and not trained hard enough. But I plan to make a change in that regard. I wont be relying on the scale too much. There is a reasonable amount of evidence now that a very small amount of muscle can be built while fat is lost. The higher calories should also help to maintain/build strength. Given I must be 25% or so bodyfat, this seems more achievable.

The only next available meet for me would be in August, it's also a juniors/novices meet so now sure if I still meet the novice criteria. I suppose 12 out of 15th place in my last meet is pretty novice. I would prefer to compete in June really.

[JiP]

9.4.17

Bodyweight: 93.6kg

LB Squats - Rehab
60 x 15 x 3

CGBP
77.5 x 8 x 4

BB Rows
82.5 x 8 x 2

Hammer Chins
BW x 6, 5, 5

DB Flyes // Delt Flyes
5's x 10 x 3 // 5's x 10 x 3

Stretches


Notes
Weight on scale has dropped ~3kg in 6 days just from reduced calories. Strange how much weight fluctuates based on carbs.

Squats are feeling good! Pain in leg is moreso just a strange pulling feeling now, no significant pain. Should be able to start heavy loading again after next week.

Left side of chest is slightly pulling. Not sure if it's anything serious or not yet, as it always gives me a bit of trouble.

[JiP]

11.4.17


Squats - Rehab
BW x 20 x 3

Pause Bench
87.5 x 6 x 4

BB Rows
82.5 x 8 x 4

Chest Flyes // Rear Delt Flyes
5's x 15 x 3 // 5's x 15 x 3

DB Curls
12.5's x 8 x 4


Notes
Last heavy regular bench day of this cycle. Chest was still pulling and is slightly painful so I should probably start deloading now on my pressing exercises rather than risk re-tearing it.

I was getting frustrated my bench isn't stronger today. Then I thought about it and realised if I spent 40 weeks adding 0.5kg (and the other 12 deloading), I will have added 20kg to my bench in a year. Going from 115 to 135 in a year doesn't sound so bad. So it makes sense to take things slow and not risk injuring myself, which seems to be my usual pattern.

Will be moving down to 5's on everything for next strength phase. I'll be doing strength phase for ~15 or so weeks.

[JiP]

Mental health hasn't been so great the past couple of days. Despite that sticking to roughly 2000 calories has been fine. I'm looking forward to seeing the results of a proper cut rather than just losing heaps of weight too quickly.

Chest hurts in the same place it hurt previously, I think it's something to do with starting chin ups again as for some reason that position aggravates it. The pain is minor at the moment and as this was my last heavy week I'm happy to take it as a deload before my deload week. The last 10 weeks have been good, regularly doing 10-16 sets of various bench exercises each week. I will drop chins from my training and focus on rows. I would love to have them in my training but don't want to risk making my chest worse when they're not a necessary lift.

So the plan for the next week and a half is deload and try to get my quad/chest ready for heavy sets of 5. I will be easing back into squats/deads now my quad should be ready.

[JiP]

15.4.17


LB Squats
60 x 15
80 x 15 x 2

BB Rows
80 x 8 x 5

RDL
110 x 15 x 2

Stretches


Notes
Squats once again pulled with some slight pain. No strong pain. Things feel like they're on track. Chest was hurting a bit after rows.

[JiP]

20.4.17


LB Squats
bar x 10
60 x 10
80 x 10
90 x 10
100 x 10

Each set with 10 bodyweight squats after

Comp Bench
50 x 6
70 x 6
80 x 6 x 2

Deadlift
120 x 10
140 x 10

Stretching


Notes
Leg is feeling pretty good! Once again still painful, but a different kind pain. Only hurt slightly on unrack and first rep, then nothing. Should be back to heavy work possibly next week. No pain on deadlift. Left pec is slightly tender still, but no pain on benching. Still think it was the chin ups that made it hurt.

Have been doing a lot of overtime at work past couple of weeks, so gave myself a break and missed one of my deload sessions. Thought it was the smart thing to do given the state of my pec and quad.

[JiP]

22.4.17


Squats - Rehab
Bodyweight x many

Stretching

Deadlift
110 6
130 x 6
150 x 12 - Pain free


Notes
Had the similar pulling feeling and thought it best not to squat heavy today. Can still deadlift pain free so decided to get on with those. 150 x 12 is pretty good.

[JiP]

25.4.17

Squat
110 x 8 x 2

Pause Bench
85 x 5 x 2
80 x 6 (close grip)

RDL
160 x 10

DB Curls
12.5's x 8 x 4


Notes
Squats were causing me some 'pain', but I still can't really tell if it's part of the rehab process or not. I'll be smart and continue to take things slow rather than injure myself again like an idiot. I will train my deadlift more until then as that isn't painful at present.

No pain on bench! So a good day overall. I wasn't sure what isolation exercises to do so I just did curls, as they're the only one you need.

[JiP]

29.4.17


HB Squats
90 x 5 x 3

Bench
85 x 5 x 2

BB Rows
82.5 x 6 x 4

Clean Pulls
120 x 3 x 5


Notes
Been doing a lot of overtime at work along with training for my full motorcycle test, so haven't had much free time this week. Leg wasn't so bad on squats, but started to hurt loads after clean pulls. Although it didn't actually hurt when I was lifting which was weird. I think it's the scar tissue, or tissue in general adjusting.

My high bar squats were looking quite good. I was going to take them out of my training because I feel my crooked back makes them excessively difficult, but I feel they're too good not to include.

Training 3 days this weekend as I've got Sunday and Monday off.

[JiP]

30.4.17


Bench
85 x 5 x 2
80 x 6 (close grip)

BB Rows
82.5 x 6 x 4

Dips
BW x 15 x 2

BB Curls // Plate Raises
bar x 15 x 3 // 15 x 12 x 3


Notes
Leg was in quite a lot of pain. Think in all honesty I may have re-torn or re-injured it. We'll have to see. Either way I'll be waiting until it's pain free to do any squats, hopefully I can just get my deadlift very strong until then. It didn't hurt doing rows which was good.

Bench is feeling strong and fast, so that's good. I'll start upping the weight a bit more aggressively now.

[JiP]

5.5.17


Bench
70 x 5
87.5 x 5 x 2
90 x 5
82.5 x 6 - close grip

BB Rows
85 x 6 x 5

Dips
BW x 13, 11

Strict DB Rows // Plate Raises
20's x 10 x 2 // 15 x 10 x 2

DB Curls
12.5's x 8 x 4


Notes
Had a very busy week finishing off my motorcycle training, but that's all done now and I've passed to get my full license. Now I can ride any size motorcycle. So only 2 training sessions this week, back to normal next week.

Bench is feeling strong. Wanted to push the weight a little bit and 90 moved well. Leg is still very painful after potentially reinjuring it. Didn't hurt to do rows. Not doing any movements until they're 100% pain free now.

[JiP]

9.5.17


Pause Bench
90 x 5 x 3
82.5 x 6 - close grip

BB Rows
85 x 6 x 3

Dips
BW x 15, 12

Strict DB Rows // Plate Raises
20 x 10 x 2 // 15 x 10 x 2

DB Curls
12.5s x 8 x 3


Notes
Good session. Bench is feeling strong. Feel confident to push the numbers a bit now. Missed my last training session as I was feeling a bit under the weather.

Quad has been feeling okay. Haven't done much with it, but no pain on stairs right now or doing rows. Hopefully I can start deadlifting soon. But it's pain free or not at all right now, no more risks.