JiP's Powerlifting Log

[JiP]

21.9.17


Press
48 x 8 x 2
47 x 8 x 4

Squats
140 x 5 @10
125 x 6 @9
125 x 6 @9

Belt Squats
65 x 8 x 5

Dips
BW x 10 x 4

Knee Raises // Russian Twists // Dead Bug
2 supersets


Notes
Squats were not great today. Was aiming for 140 x 8, 6 at minimum. Each rep felt like I was lifting the fcking earth. I was pooped after that. But it's cool, not every day will be a good day. Everything else was good.

Decided last week to cut down to 83's for comp at the end of Jan. Was 92.8 this morning. Going to ramp things up a bit during the rest of my hypertrophy phases, then taper down the weight loss during strength phases.

[JiP]

23.9.17

Single leg squats, single leg deads, foam rolling


Bench
90 x 8 @7.5
87.5 x 8 @8
87.5 x 8 @8

Deadlift
152.5 x 8 @8.5
152.5 x 8 @9
152.5 x 5 (****ed up my form)
152.5 x 8 @10

DB Press // Front Raises
22.5's x 8 x 3 // 15 x 10 x 3


Notes
Tried some different cues on deadlift, which is where the 3rd set went wrong, was basically stiff-legging it. I was hoping keeping my head down would feel like a more natural position but it felt weird. My back was rounding by the last set, not an obscene amount, but enough to annoy me (and I think probably injure me, although I think my back must be quite resilient)

I was planning on still leaving my belt off for the next training cycle. I'm starting to wonder if this could compromise the safety of my lower back. The other option is to just lift lighter weights with perfect form, which sounds like a much smarter idea really, but I don't think that's going to get me very far in the powerlifting world.

For the next training cycle I'm going to add in clean pulls and high bar squats. I would like to add power cleans back into my training, but don't want to destroy my bar. Clean pulls will have to do. I've been avoiding high bar squats due to my leg pain, but I'm hoping it'll be alright now.

[JiP]

25.9.17

I forgot to write up session 3. It was 6x8 DB rows, 4x10 DB flyes, 4x8 DB curls, 4x10 tri extensions, 3 sets core circuit. My lower back was too sore for squats so got accessory work done. Curls are making my forearm hurt again, but everything else is fine.



26.9.17

Single leg squats, foam rolling, glute bridges


Squats
125 x 8 @8
125 x 8 @8
125 x 8 @9
125 x 8 @9

Belt Squats
65 x 8 x 6


Notes
Tough squats. Made sure to hit depth which massively increased difficulty and technique issues. Think I may have been hitting into the bottom position too hard and losing tightness.

[JamesA1990]

Excuse me bruh, by single leg squats do you mean like goblet squats? Why? also fuk that!!

[JiP]

Excuse me bruh, by single leg squats do you mean like goblet squats? Why? also fuk that!!

My PT wants me to do after quad tear, mainly to learn how to actually use my glute. It's like a pistol squat.

I can knock them out pretty easily on my right leg now, but I still struggle on my left (the injured leg). If I don't sit back properly, my quad will start hurting like hell. Even after nearly 6 months post injury!

I'm definitely going to have more problems in the future if I don't even it out.

[JiP]

01.10.17

Single leg squats, single leg deads 2x10 with 5kg


Squats (deload)
110 x 8 x 2

Bench
90 x 8 @7
90 x 8 @8
90 x 8 @8

Incline Bench
62.5 x 8 x 3

BB Rows
82.5 x 8 x 6

Core Circuit
1 min each of: tuck jumps, leg raises, dead bug, half sits x 2


Notes
Real life got in the way of lifting last week and I had to merge my final bench session with my first deload day (which should have been like 3 days ago anyway). Bench felt really strong today which was great.

I bought a new SBD lever belt and wore it today for my squats to break it in. I obviously had it on too tight as it has grazed both sides of my stomach so bad they bled. Other than that it felt great! Seems a great deal higher quality than my old Inzer belt.

My friend (who used to be a competitive natural bodybuilder) gave me some diet advice and told me to eat more which I'm okay with. Also told me to be less obessive about the scale and the mirror and to do something for at least 4 weeks because making drastic changes. He's also the one who suggested today's core circuit which left me in bits.

[JiP]

03.10.17

Single leg squats, single leg deads +5kg 2x8 - Focusing a bit more on technique

Power Cleans
60 x 5
70 x 5
80 x 5 (vid)

Press // Dips
43.5 x 8 x 3 // BW x 10 x 3

Deadlift
140 x 8 x 2

DB Press // Plate Raises
22.5's x 8 x 2 // 10 x 10 x 2

Circuit
45 sec each - Burpees, half-sits, tuck jumps, leg raises. x 2




Notes
Cleans look good on film and didn't feel too bad considering how long it's been. I brought my stance and grip in similar to my deadlift. Slight arm bend, not really concerned. Contact with the bar was poor, didn't feel like I was finishing the pull.

Despite those negatives I was really happy with the stuff I was doing right. Technique is definitely good enough to be used purely as an accessory lift. I decided to add power cleans back in as I wanted to feel more explosive and do some more pulling from the floor. I will be doing them for sets of 5 as part of hypertrophy block for now.

Deadlifts looked great today. They have been feeling odd since I changed my form, I was starting with hips too high. Looked and felt much better pulling myself down a little more.

I need to program the single leg squats into my training and work towards doing them with full ROM. That's the goal!

[JiP]

04.10.17

Single leg squats, single leg deads 2x6


LB Squats
110 x 8 x 2

Belt Squats
55 x 8 x 5


Notes
Finishing off deload. 3rd hypertrophy block starts tomorrow, moving into sets of 6. Will be adding belt on low bar squats and deads. Adding power cleans, chin ups and high bar beltless squats.

[JiP]

06.10.17

Stretching & foam rolling


Pistol Squats
5kg x 8 x 2

Power Cleans
80 x 5

HB Squats
105 x 6 x 3
110 x 6

Pause Bench
92 x 6

Clean Pulls
110 x 6 x 3

Belt Squats
67.5 x 8 x 4


Notes
Power cleans were making my forearm hurt due to arm pull. Definitely better off with clean pulls, more weight and less risk. Couldn't bench due to forearm pain/swell. Decided to include pistol squats in my volumes.

I felt tired today. Had to drag my arse through this session but it turned out alright. HB squats looked great, finally using my hips properly.

[JiP]

08.10.17

Stretching / foam rolling

Bodyweight 91.6kg

Press
51 x 6 x 4

Deadlift
155 x 6 @6
160 x 6 @7
165 x 6 @8.5
170 x 6 @9.5 (vid)

Circuit
3 chins, 10 press ups, 15 air squats x 8 in 20 min

Circuit
Bicycle crunch, dead bug, half sits x 2



Notes
Deadlift feeling strong and technique looking great. Added the belt back in today. Deadlifting/squatting with a belt feels a great deal more natural for me. I never considered that a belt could negate some difficulty caused by my s****osis and misaligned hips.

I bought an SBD belt to replace my Inzer Forever, it's much more comfortable and easy to use. Definitely justifies the price tag.

Bodyweight hasn't gone down as far as I'd hoped. I haven't been doing enough circuits/cardio, so going to step that up a bit rather than cut calories right now.

[JiP]

10.10.17


Bench
92 x 6 @7.5
92 x 6 @8
93 x 6 @8
94 x 6 @8.5
92 x 5 (close grip)

Pistol Squats
5kg x 6 x 2

LB Squats (with belt from now on)
130 x 6 @8
130 x 6 @8
130 x 6 @8
130 x 6 @8.5

DB Press // Plate Raises
22.5's x 8 x 4 // 15 x 8 x 4

Split Squats
30 x 10 x 2

Foam rolling


Notes
Cautious on bench today, expected pain in right pec but it was all good. Squats felt heavy but they moved well. Not happy with technique today, right side was dropping a bit and I was getting pulled forward.

I've started walking for cardio, did 3 miles on my lunch break yesterday. Gotta get that bodyweight down.

[JiP]

11.10.17


Incline Bench
65 x 6 x 4

Belt Squats
65 x 8 x 4

Dips
BW x 10 x 4


Notes
Fatigue has overwhelmed me these past few days. Struggling to sleep, high lethargy, apathy, low mood. Think I may need a light day or two and to reduce my training volumes a bit.

[JiP]

13.10.17

Dynamic stretches for warm up

HB Squats
115 x 6
110 x 6 x 3

Pause Bench
85 x 6 x 2

Incline Bench
65 x 6
67.5 x 6
70 x 6

Clean Pulls
120 x 6 x 4

Abs
Bicycle Crunch // Dead Bug // Half Sits x 2

Static stretches


Notes
Feeling less fatigued today but still not great. Mental health was bad, but managed to push through the session which is good.

Squats looked really good. Decided to go down to pause bench as my touch and go technique had got a bit sloppy. Also went down to very minimal arch.

Seeing physio tomorrow. Going to get a quad massage and talk about exercises that could maybe help my s****osis and then even out my squat.

[JiP]

15.10.17
Bodyweight 91.4

2 mile walk
Dynamic warm up


Press
51 x 6 x 5

Deadlift
175 x 6 @8.5
162.5 x 6

2 mile walk


Notes
Had a cold so today was pretty hard. Normally I'd wait until I was well, but the weekend is my best time to train and I'd already taken off Saturday.

My second deadlift set really knocked the wind out of me and I was feeling pretty light headed. Technique on the first set felt great but not the second, thought it best to call it a day there.

[RipCJ]

A tad late, but I think your squats from 9/17 are a bit high. Technique looks very good, though.

Your pulls from last week look awesome. I'm going to focus on my breathing more after seeing that set.

[JiP]

19.10.17

Cheers CJ! Thanks for the feedback, my log needed it!


- 2 mile walk
- 15 min dynamic warm up - https://www.youtube.com/watch?v=chvqGRJnB0g

LB Squats
125 x 6 @8
130 x 6 @8
135 x 6 @8
135 x 6 @8.5

Belt Squats
70 x 8 x 5

Circuit
3 Chins, 5 Dips, 15 Air Squats x 8 in 20 min

- 15 min static stretching
- 2 mile walk


Notes
Pushed training back a couple of days until cold was gone. Taking my stretching seriously now. The SquatU warm up was actually pretty tough! Definitely a great way to warm up, it'll be good for getting used to the proper bottom position.

I have noticed my feet move around like crazy when I squat. Today I made a big effort to keep my feet planted across big toe joint, little toe joint and heel. Made my squat feel a hell of a lot better and the weight was moving way faster today. Looked great on camera too.

Bad leg was hurting a bit today, mainly just on stretches. No actual pain while lifting.

[JiP]

21.10.17

Bodyweight 90.6

2 mile walk
25 min foam rolling / dynamic stretching


Pause Bench
87 x 6 @8
88 x 6 @8
89 x 6 @9 (making good use of my microplates)

Incline Bench
70 x 6 x 2

BB Rows
87.5 x 6 x 5

DB Press // Plate Raises
22.5's x 8 x 3 // 15 x 8 x 3

Circuit
10 Bicycle crunch, 10 Dead bug, 30 sec plank, 15 air squats x 3


20 min static stretching
2 mile walk


Notes
Good to see incline bench getting stronger. My OHP & incline have always been poor, along with my HB squat and general stability. I will keep focusing on improving these in the same proportion to LB squats and bench. I also want to do lots of dips/chins and build up a bit of muscular endurance. When I started lifting I had basically no athletic background and I think specialised too soon with powerlifting. This led to some nasty imbalances and injuries (along with my crappy technique on squats). I've dabbled in cycling and rock climbing since then, so feel a bit less one dimensional.

Good drop on bodyweight, was starting to get frustrated. These sessions with the walking and proper warm ups are long as hell.

[RipCJ]

Great stretching tutorial. I do a lot of that stuff, but will include some new items from the video. Thanks for sharing.

I spend 20-30 minutes foam rolling and stretching before each session as well. I take it much more seriously than I used to. I bought my own recently and do a bit of rolling every morning and night as well.

[JamesA1990]

^ emailed that youtube vid to myself to watch later. I really need a good warm up routine for squats, so often i get lazy and wonder why i hurt something

[JiP]

Great stretching tutorial. I do a lot of that stuff, but will include some new items from the video. Thanks for sharing.

I spend 20-30 minutes foam rolling and stretching before each session as well. I take it much more seriously than I used to. I bought my own recently and do a bit of rolling every morning and night as well.

^ emailed that youtube vid to myself to watch later. I really need a good warm up routine for squats, so often i get lazy and wonder why i hurt something

I've always been the same. While the evidence isn't perfectly clear, I think the smart thing is definitely to roll/stretch. As much as I dislike this logic, all the best olympic lifters / weightlifting teams do it and swear by it for long term health.



24.10.17

1 hour walk on lunch break at work

15 min rolling
15 min dynamic warm up

HB Squats (with belt)
115 x 6 x 3
120 x 6
115 x 6


Notes
Today sucked. Felt fatigued all day. Called it early.

HB squats still feel incredibly unnatural to me. Following all the correct advice, my hip still moves to the left which causes everything else to imbalance. I think this is just unfortunately because of my mild s****osis and uneven hips. I don't feel too much of a problem on low bar, and low bar looks a lot better on camera.

My bad quad was hurting today. Clearly the HB squats are overloading my quad and must be the cause of the issue, given my leg has been fine recently. I think given my uneven hip and that HB squats are more quad dominant I just can't really do them. It's a shame as I would like a big HB squat to drive up my LB squat.

Today made me depressed. It made me feel like I'm really just not biologically made to lift a lot of weight. However I'm adamant with smart training that isn't the case. I will stick to just LB squats for now and add some pauses in for next training cycle.

[JiP]

26.10.17


15 min foam rolling
15 min dynamic warm up

Pause Bench
88 x 6 @8
88 x 6 @8
88 x 6 @8.5

Incline
71 x 6 @9.5
67.5 x 6 x 2

BB Rows
87.5 x 6 x 4

Deadlift
180 x 6 @9 - hook grip too, absolute agony
165 x 6 x 3 - straps

BB Curls // Tri Ext
30 x 8 x 4 // 20 x 8 x 4

Ab Circuit
Bicycle Crunch // Dead Bug // Half-Sits x 2

20 min static stretching


Notes
Long session. Felt much better mentally and physically today. Think those squats last time just got me down mentally more than anything.

Deadlifts were strong today. Form also looked good. Now moving into strength phase, hoping to break my old PR of 200 x 5 or 230 x 1. Planning on peaking for the same competition I did this year in January.

Bodyweight was 89.9 today. First time being under 90kg bodyweight since early 2014.

[JiP]

28.10.17

20 mins foam rolling
15 mins dynamic warm up


Press
51 x 6 x 6

Circuit
4 chins, 6 dips, 15 air squats x 8 in 20 min


Notes
Back was DOMS'd to hell from deadlifts on Thurs. Was nice to add an extra chin up to my circuit.

Got a set of these massage balls to get in my glutes and other areas. They work great.

[JiP]

30.10.17

1 hour walking on lunch break

15 min foam rolling
15 min dynamic warm up


LB Squats
135 x 6 @7
140 x 6 @8.5
140 x 6 @9
140 x 6 @9

Belt Squats
60 x 8 x 5

BB Curls // Tri Ext
30 x 8 x 4 // 20 x 8 x 4

Circuit
Bicycle crunch, dead bug, half-sits, plank x 2


10 min static stretching


Notes
Squats didn't feel great today, but they didn't look too bad. Leg was hurting during warm up, think I jarred it pretty bad on those HB squats earlier in the week. The smarter thing to do would have been to stick to 135, but ego took over. It's a good note to end the training cycle on, regardless.

I will now be doing LB squats 3x a week for lower volumes, with pause work added in. Deadlift and overhead press will also be done twice a week.

Still have one more day of bench on this training cycle. Had to push things back as I didn't have any time to train on Sunday.

[JiP]

02.11.17

1 hour walk on lunch

Foam rolling 15 min
Dynamic stretches 10 min


Pause Bench
88 x 6 @8
88 x 6 @8
89 x 6 @9

Incline Bench
68 x 6 x 2
69 x 6

BB Rows
87.5 x 6 x 2

Clean Pulls
122.5 x 6 x 4

DB Press // Plate Raises
22.5's x 8 x 2 // 15 x 8 x 2

Abs
Bicycle crunch, dead bug, half-sits x 2


Notes
This was the earliest I've ever worked out, woke up at 3.30am and got started at 4.30. I start work at 7.30. I worked 11 hours, walked 4 miles at lunch and had a physiotherapy appointment after that. I was completely exhausted, possibly the most productive day I've ever had.

Physiotherapy was good. She's happy with my single leg squats and advised me to just keep doing what I'm doing, but to focus on my glute med and to force my knee out on squats.

I'm struggling to balance lifting and work. I've been working 50 hours most weeks, although my job is easy I'm still finding myself dealing with a lot of fatigue. I need to think more carefully about what to do on days I am severely fatigued, this is also difficult because of my mental health and some high strength medication I take (although this has been reduced by my doctor recently).

Now I am moving into strength phase training volumes will be lower. Given I am also losing weight, I need to monitor my volumes carefully.

[RipCJ]

In college, I typically starting training around 10pm. Now with working full-time, I train directly after work (during the week) as there is an on-campus gym. The new PL gym is close to work so I still head there after the workday during the week. I miss those late night sessions.

Last March, I had a session similar to your most recent one. I randomly woke up at 3:30am and went to the gym immediately. I remember leaving as the typical 5am'ers were walking in. It was only a bench session, but it was tough to be moving weight at such an early hour. I felt fantastic for the entire day though. I hear that a lot from people who consistently exercise in the morning. I've ran a few times in the morning and had similar experiences.

Can you use the weekends to your advantage for a training schedule? It looks like you train 4 days per week - Sat, Sun, Tue, Thu could be an option to reduce the amount of days you train during the week.

[JiP]

In college, I typically starting training around 10pm. Now with working full-time, I train directly after work (during the week) as there is an on-campus gym. The new PL gym is close to work so I still head there after the workday during the week. I miss those late night sessions.

Last March, I had a session similar to your most recent one. I randomly woke up at 3:30am and went to the gym immediately. I remember leaving as the typical 5am'ers were walking in. It was only a bench session, but it was tough to be moving weight at such an early hour. I felt fantastic for the entire day though. I hear that a lot from people who consistently exercise in the morning. I've ran a few times in the morning and had similar experiences.

Can you use the weekends to your advantage for a training schedule? It looks like you train 4 days per week - Sat, Sun, Tue, Thu could be an option to reduce the amount of days you train during the week.

Thanks for the input man. I also miss being a student and having ample time for training. I'm trying to train both days of the weekend at the moment.


04.11.17

15 mins foam rolling
15 mins dynamic stretch


LB Squats
120 x 6 x 3

Deadlift
150 x 6 x 2

Belt Squats
50 x 8 x 4

Circuit
3 pull ups, 10 press ups, 10 kettlebell swings x 5


20 mins static stretching


Notes
Squatted in flat shoes today for the first time in years. Felt much better and was able to sit back and get into positions more easily. Squat looked great today with pushing my left knee out.

[JiP]

05.11.17

Bodyweight 89.1

15 mins foam rolling
10 mins dynamic stretch


Press
45 x 6 x 3

Abs
Russian twist, dead bug, half sits x 3

15 mins static stretch


Notes
I had very little to do today but wanted to get some blood flow going. I still can't do direct bicep work because of my brachioradialis strain. I suppose that's what you get for doing 15 sets of bicep curls a week. Won't make that mistake again..

Bodyweight is coming down on track. 0.6kg a week is the goal.

[JiP]

06.11.17


15 mins foam rolling
15 mins dynamic warm up


Squats
60 x 5
80 x 3 - Sharp pain in left quad, same place as before


Notes
There seems to be a fair bit of swelling right now. In a reasonable amount of pain, but definitely not as bad as the first time I tore it. I've got ice on it now and have already emailed my PT to see if she can get me in this week.

I think trying to do HB squats again and letting my technique slip on low bar are to blame. Perhaps widening my stance a bit could help.

[JiP]

10.11.17


15 min dynamic warm up


Pause Bench
90 x 5 x 4

Incline Bench
70 x 5 x 2

Circuit
4 chins, 10 push ups, 10 bicycle crunch x 8 in 20 min

15 static stretch


Notes
Did a load of air squats pain free with varying stances for warm up. Positive old stance is the way forward to avoid hurting my quad again. Seeing PT tomorrow.

[JiP]

12.11.17


15 min dynamic warm up

Circuit
20 air squats, 15 leg extensions x 3

Press
52 x 5 x 2
53 x 5 x 2

Incline Bench
70 x 5 x 2

Deadlift
170 x 5 @ 7
170 x 5 @ 8
170 x 5 @ 9

Circuit
4 chins, 10 25kg plate swings, 10 leg raises x 5

Circuit
10 bicycle crunch, 10 dead bug, 10 half-sits x 2


20 mins static stretch

Deadlift set 1


Set 2



Notes
Had PT on Saturday, she said there isn't much swelling and I should back to squatting heavy soon. Gave me the all clear to do everything else.

Was trying hard not to let my back round on deadlifts. First set didn't look too bad but they got progressively worse. I don't think they're very injurious looking at all, but I just want to keep the rounding to a minimum to transfer over to max attempts.