JiP's Powerlifting Log

[JiP]

Friday W6D3 18.06.21


Push Press - Belt, 3:30 rest
70 X 5
77.5 X 5 X 2
77.5 X 4

HB Squat - No belt, 2:00 rest
80 X 8
100 X 8
120 X 8 X 4

BB Row - 2:00 rest
82.5 X 8 X 4

GHR // Hanging Knee Raise
4 sets

30 mins Aerobike at 150HR


Notes
Took it slow with the adductor, it felt fine so carried on. Thought it was pulling slightly but think it was in my head

[JiP]

W6D4 Sat 19.06.21


Comp Bench - 2:00 rest
60 X 8
70 X 8
82.5 X 8 X 3

Comp Deadlift - Belt, 5:00 between top sets
120 X 5
140 X 5
165 X 5
182.5 X 8 @10
192.5 X 5 @9.5

Hammer Chins - 1:45 rest
9, 8, 8, 7

Supine Curls
15s X 8 X 4


Notes
Looking forward to getting next week done, as the %s increase for my top set on the big lifts it's just 1 heavy set after that.

Could feel my chest strain slightly again but it was minor. Going to stretch a bit more, although the evidence suggests it does virtually nothing. Can't hurt to waste 10 mins 3x a week though..

[JiP]

W7D1 Monday 21.06.21


Comp Squats - Belt, 5:00 rest between top sets
100 X 5
120 X 5
145 X 5
160 X 9 @9
175 X 4 @9

Front Squats - No belt, 2:00 rest
100 X 8 X 3
100 X 7
I just gave up at the bottom. Was wrecked

RDL - Belt, 2:00 rest
145 X 8 X 2


Notes
Ran out of time today, couldn't get to sleep early enough to get a long session in. Didn't have too much to finish, will move to other days. Good squats

[JiP]

Weds W7D2 23.06.21


Comp Bench
60 X 5
70 X 5
80 X 5
90 X 1 - sharp pain in left side of pec
I have had some swelling in left pec but it seemed like it was going away and very minor pain on warm ups.

Comp Deadlift - Belt, 5:00 between top sets
120 X 5
140 X 5
160 X 5
182.5 X 9 @9.5
197.5 X 5 @10
145 X 8 X 2 - RDL

Press - Belt - 2:00 rest
47.5 X 8 X 4

Chins - 1:45 rest
8, 8, 8
Chest hurting a tiny bit

Cable Row // Supine Curls // Heel taps
4 sets, last set to failure

30 mins Aerobike at 150HR



Notes
Chest strain is annoying but most other movements I had no pain which is good.

I will discuss with Worsley about if my loading is too high and future plans.

[JiP]

Friday 25.06.21

Press
55 X 5 X 3
60 X 5

Very bad neck strain, couldn't continue


Notes
I've had this issue in the past on vertical pressing movements. Sometimes it's fine in a day or two but I'm writing this on Tuesday and it still hurts, but I have full ROM now although in some dull pain. Wife and I were going away for the weekend which meant I had to drive while being able to hardly turn my head which was great.

Unable to finish my sessions.

[JiP]

W8D1 Weds 30.06.2q


Comp Squat - Belt, 5:00 rest between top sets
110 X 5
135 X 5
152.5 X 5
167.5 X 5
182.5 X 3 @9.5
162.5 X 5

Front Squat - 2:00 rest
100 X 8 X 3

RDL - Belt, 2:00 rest
147.5 X 8
150 X 8

Light Tempo Bench
50 X 8
60 X 8
Sets of 15 on press ups
Slight pain, pretty low


Notes
Took an extra couple of days off as my neck was still pretty bad. Squats felt pretty good, close to PB weight.

[JiP]

W8D2 Fri 02.07.21


Press - Belt, 2;00 rest
40 X 8
47.5 X 8 X 4
No neck pain

Speed Deadlift - Belt, 1:15 rest
130 X 4
152.5 X 4 X 6

Chins - 1:45 rest
10, 8, 8, 7

Cable Row // Heel Taps // Supine Curls
Full stack X 12
BW X 12
17.5 X 6
4 sets each


Notes
Was meant to be heavy deadlift today but my adductor was very swollen again. My quads and hamstrings had some serious DOMS too, I was waddling around.

I am finding it very hard to recover after the first squat session of the week. Last training cycle I was using pendulum squats instead of fronts so it wasn't as fatiguing. I may just have to swap my heavy deadlifts to my later sessions in the week (and hope this then doesn't impact the first sessions of the coming week).

[JiP]

Tues W8D3 06.07.21


HB Squat, no belt, narrow stance - 3:00 rest
95 X 6
120 X 6
135 X 6
150 X 5 @9.5 - PB
130 X 6 X 3

Bench - 2:30 rest
CG 70 X 6
75 X 6
80 X 6
85 X 6
77.5 X 6 X 2
WG 77.5 X 6
Chest felt like it was pulling slightly but not real painful

BB Row - 2:00 rest
82.5 X 8 X 4

Dips - 2:00 rest
BW X 10, 10, 10, 9
//
Supine Curls
15 X 9 X 4


Notes
My father in law has recently been diagnosed with late stage lung cancer. So stress is high and we spent a few days there over the weekend, meaning I had to push training back.

Stress is likely to be high over the next year. But hopefully lifting won't be affected too much.

[PhDPepper1111]

Hope your dad's process is peaceful and it is ok on your family.

[JiP]

Hope your dad's process is peaceful and it is ok on your family.

Thanks dude.


Wednesday W8D4 07.07.21

Forgot to write this up at the time

Push Press - Belt, 3:30 rest
65 X 5
77.5 X 5
80 X 5 - PB
82.5 X 4 and 1 fail - PB
80 X 5

Deadlift - Belt, 5:00 rest between top sets
120 X 5
135 X 5
155 X 5
172.5 X 5
190 X 5
207.5 X 4 @10
152.5 X 8 X 2 - RDL

Farmers - 2:30 rest
60s X 50m
70s X 50m
75s X 50m
70s X 50m

Chins - 1.45 rest
BW X 10, 9, 8, 7, 7

GHR // Hanging knee Raise
4 sets each

Shoulder Circuit (adding this in 2x a week)
Powell Raise X 8
Trap 3 Raise X 8
IYT Raise X 6
5kg per hand, 2 sets

30 mins Aerobike 150HR



Notes
Deadlift 2.5kg under best set of 4, in last cycle I did easy warm ups to top set then back downs. This cycle with ascending 5s the set prior is a tough one, so I think I'm probably stronger than last cycle.

[Atom1980]

Prayers to your father.

[JiP]

Prayers to your father.

Thank you.


Saturday W9D1 10.07.21


Comp Squat - Belt, 5:00 between top sets
100 X 5
120 X 5
135 X 5
155 X 5
172.5 X 5 @8
187.5 X 3 @10

Front Squat - Heels, no belt, 2:00 rest
105 X 8
100 X 8 X 2
100 X 7
High rep fronts with relatively short rest are exhausting mentally/physically

Press - Belt, 2:00 rest
50 X 7 X 5

RDL - Belt, 2:00 rest
120 X 8
152.6 X 8 X 2

Chins - 1:45 rest
BW X 10, 8, 8, 7

30 Mins Aerobike at 150HR


Notes
I would have liked 4 reps on the top set of squats but that's 90% of my training max, so I'm happy.

[JiP]

Sunday 11.07.21 W9D2


Comp Bench - 4:00 Rest between top sets
60 X 5
70 X 5
80 X 5
90 X 5
100 X 6 @9 - Rep PB
107.5 X 3 @9.5
Great bench session as no heavy bench for 2 weeks, no pec pain

BB Rows - 2:00 rest
82.5 X 8 X 5

GHR // Hanging knees 4 sets

Supine Curls 17.5 X 7 X 4 //
Pressdowns Stack 11 X 8 X 4

Shoulder Circuit X 2
Powell raise, Trap 3 raise, IYT Raise

[JiP]

Monday 12.07.21 W9D3


Comp Deadlift - Belt, 5:00 rest between top sets
130 X 5
155 X 5
172.5 X 5
195 X 5 @8
212.5 X 3 @10
152.5 X 8 X 2 - RDL

Tempo Cable Rows // Dips
Full stack X 10 // BW X 10
X 3


Notes
Split this session into two as short on time today. Deadlift was good

[JiP]

Weds 14.07.21 W9D4

Push Press - Belt, 3:30 rest
65 X 5
80 X 5 @10
80 X 4
75 X 5 X 2

HB Squat - No belt, 2:30 rest
100 X 6
120 X 6
140 X 6
130 X 6 X 4

Comp Bench - 2:30 rest
70 X 6
85 X 6 X 5

'Speed' Deadlift (70% 1rm) - Belt, 1:15 rest
165 X 4 X 7

Aerobike 20 mins 140 HR


Notes
Good session strength wise but I felt like hell the whole time. The gym is a top of a warehouse and keeps all the heat in like a furnace. I was getting really light headed

Trying some new technique on push press as I'd like to move to doing log in the future. Using some strongman tips

[JiP]

Was away Saturday to Monday seeing wife's family


Tuesday W10D1 20.07.21


Comp Squat - Belt, 5:00 rest between top sets
100 X 5
120 X 5
135 X 5
155 X 5
175 X 5
195 X 2 @9.5 - PB double
172.5 X 5

Press - Belt, 2:00 rest
40 X 8
50 X 8
52.5 X 8
50 X 8 X 3

RDL - Belt, 2:00 rest
120 X 8
155 X 8 X 2

Chins - 2:00 rest
BW X 8 X 4


Squat 195 vid

https://youtu.be/FTz2S-TQ5-g


Notes
Doing my press strongman style, leaning back and keeping my head back.

Squat was good

[JiP]

Wednesday W10D2 21.07.21


Comp Bench - 4:30 rest between top sets
70 X 5
80 X 5
90 X 5
100 X 1
112.5 X 3 + 1 fail - 5kg triple PB
100 X 5

Comp Deadlift - 5:00 between top sets
130 X 5
155 X 5
175 X 5
200 X 1
220 X 2 + 1 fail
197.5 X 5

Supine Curls 17.5s X 8 X 4 //
Pressdowns Stack 10 X 8 X 4

Shoulder Circuit
Powell raise X 9
Trap 3 raise X 8
IYT Raises X 6

30 min Aerobike 140 average HR

Bench video
https://youtu.be/6ljQC60DPp8

Deadlift video
https://youtu.be/THBgR0N50YQ


Notes
Really happy with the bench. Getting the deadlift for a triple would have been a good PB - I'll get it next time

[JiP]

Friday 23.07.21 W10D3


HB Squat - 3:00 rest
100 X 6
120 X 6
135 X 6 X 2
Add belt
135 X 6 X 3
Very bad lower back DOMS, these were very tough

Comp Bench - 3:00 rest
60 X 8
70 X 8
85 X 8 X 4
Last rep still moving fast with good pauses

Cable Rows 5x12 //
Dips BW X 10 X 5


Notes
I was hoping to go for a max set of 6 on HB, glad I just got the work done.

[JiP]

Saturday W10D4 24.07.21


Push Press - Belt, 3:30 rest
60 X 6
70 X 6
70 X 6
70 X 5
70 X 4
Trying new strongman technique - lean back, head staying back. Weight was getting in front ofw, need lots more practise

Comp Deadlift - Belt, 3:00 rest
140 X 8
165 X 8
160 X 8 X 2
Went too heavy on these, lower back DOMS still pretty bad - I could choose the weight here and stubbornly didn't want to go below 70%

Chins
BW X 8 X 5

Hammer curls / Pressdowns 4 sets

Shoulder Circuit 2 sets

20 mins Aerobike 140 HR

[JiP]

Really mentally low this week with everything going on in personal life, really had very little desire to train. I always feel crappy on deload/pivots though. Meant to be 4 days this week but did about as minimal as I could

Day 1
Comp Squat
135 X 10 X 3

SSB GM
60 X 8 X 3

Split Squat // Chins
3x10 // 3x8


Day 2

Comp Bench
80 X 10 X 3

Half-Pause Bench
Bar to chest, pause 1ct, press to mid way, pause 1ct, bring to chest again pause 1ct - Counts as 1 rep
72.5 X 4 X 3

Comp Deadlift
142.5 X 10 X 3

Chins // Heel taps
3x8 // 3x10

30 mins Aerobike 145HR


Notes
Learning new exercises. Doing the new variations was fun and looking forward to progressing on them

I need to lose weight. I am fat. I am going to try the slow approach for probably the first time in my life with a 500 deficit. Normally I try to have 1k deficit and lose 1kg a week, but that's probably only led to disordered eating patterns.

Currently weighing 96.6kg or like 213lb

[JiP]

Monday W2D1 02.04.21

Bodyweight 94.4

Comp Squat - belt, 4:00 rest
Triples to 80%
167.5 X 3 X 5
Felt tough but good reps

Split Squat // Ab Rollout
27.5s X 8 X 3
BW X 8 X 3

Sled Push // Chins
70 X 20m X 3
BW X 8 X 3

Aerobike 10 mins 145 HR


Notes
Getting used to new exercises - Enjoying them so far. Much more fun than 5x5 back squat into 4x8 front squat from last cycle..

[JiP]

Wednesday W2D2 04.08.21

Comp Bench - 3:30 rest
Triples to 80%
97.5 X 3 X 3
97.5 X 5 X 2
Didn't realise in my program I had the option of 3-5 reps per set until I checked, 3 felt kinda easy
62.5 X 3 X 8 - Speed bench

Comp Deadlift - Belt, 4:00 rest
Triples to 80%
190 X 3 X 5
120 X 2 X 9 - Speed deadlift

Goblet Walk - 2:00 rest
42.5 X 45sec X 3

Alternating Curls // Pressdowns
15s X 8 X 3
Stack 11 X 8 X 3

Broad Jumps 3x10
Shoulder Circuit X2

Aerobike 45 min Average HR 147


Notes
My goal for this cycle (now) is to be much stricter about my session days/times/exercise choice. I change my days too much and swap exercises around too much. I don't want to be so rigid that I force myself to do something injurious but I don't want to give myself so much leeway

I'm also dropping a bad habit I have of watching YouTube videos and playing a game on my phone before training, always makes me late / just want to swap the session to another day

[JiP]

I forgot to log last 2 sessions from week 2 - I can't remember everything but I hit all the planned sets/reps with all my cardio

I was on holiday for the past week, did 2 circuit training sessions with no weights while I was away

Week 3 is just week 2 repeated with some higher volume


Week 3 - Day 1


Comp Bench - 4:00 rest
Work up to 80% e1RM
97.5 x 5 x 3
97.5 x 9

Speed Bench
70 x 3 x 7

Chins
BW x 8 x 4

Supine Curls 17.5s x 8, 8, 7, 6 //
Pressdowns Stack 10 x 8 x 4

Aerobike - 30 mins at 145 HR


Notes
Split this day into 2 session as I was feeling really nauseous today. Did as much as I could. Bench PB was really good

[JiP]

Tues 17.08.21 W2D2


Comp Squat - Belt, 4:00 rest
Triples to 80% e1RM
170 X 3 X 4
170 X 5 @9

Split Squats - 2:00 rest
27.5s X 8 X 4
//
Ab Rollout
BW X 8 X 4

Fast Sled Push - 2:00 rest
70 X 25m X 3
//
Knee Raises
BW X 10 X 3

Aerobike 30 mins 140 HR


Notes
I watched a video on how to do Ab rollouts properly and they look a lot better now. My lower abs are ruined though and I think I will have DOMS for a few days.

[JiP]

Fri 20.08.21 W3D3

Half-Pause Bench - 3:00 rest
Work to
82.5 X 4 X 4

Comp Deadlift
145 X 3 - Adductor hurting like it sometimes does. Couldn't do any lower body work today. This only happens after I take time off then do a big squat session

Chins
7.5 X 6 X 4

Alternating Curls 15s X 9 X 4 //
Tri Ext 20 X 8 X 4

Shoulder Circuit X 2

Aerobike 15 min

[JiP]

Sat 21.08.21 W3D4


Log Press - Belt, 3:00 rest
40 X 5
50 X 5
60 X 5 X 2
62.5 X 5 X 2
First time ever doing this - Really enjoyed it

Comp Deadlift - Belt, 4:00 rest
Work to
190 X 3
192.5 X 3
195 X 3
192.5 X 3 X 2

4" Deficit Deadlift - No belt, 3:00 rest
165 X 4 X 3

20 mins Aerobike


Notes
Annoying I have to attempt all of my deadlifting in one session. But I've gotta squat again Monday so didn't want to deadlift again tomorrow. Dropped some of the accessory volume

[JiP]

Sunday 22.08.21 W3D5

Pendlay Row - 2:00 rest
Work to
85 X 8 X 4

SSB GM - Belt, 2:00 rest
90 X 8
100 X 8 X 2
Struggling to get technique right on these but can feel them in posterior chain so not gonna stress about it

Farmers - 2:30 rest
80s X 20m X 4

Step Ups
22.5s X 6 X 3

Goblet Walk
45 X 50sec X 3

Broad Jumps
BW X 12 X 3

Aerobike 15 min

[JiP]

Monday 23.08.21 W4D1


Comp Squats - Belt, 4:00 rest
Work to
170 X 1
192.5 X 1 @9 - Meant to be @8
172.5 X 3
172.5 X 3
172.5 X 5 @8 - Good set to finish on

Half-Pause Bench - 3:00 rest
Work to
82.5 X 4 X 4

Chins
5 X 7 X 4

20 mins Aerobike

[JiP]

I had to drive to London last Tuesday as they said my wife's dad had days to live, he died Thursday. Very stressful week and no access to equipment. I did what little I could with the time, but repeating the week seems like the best option


Tuesday 31.08.21 W4D1


Comp Squat - Belt, 4:00 rest
Work to
170 X 1
187.5 X 1 @7.5
172.5 X 3 X 2
172.5 X 6 @ 9.5 - Video

Half-Pause Bench - 3:00 rest
Work to
82.5 X 4 X 4
Last set very close to failure

Chins BW 4X8 //
Heel Taps BW 4x10


Squat video
https://youtu.be/RkWB70-wKYQ


Notes
Things felt good, given the circumstances in external stress.

I am trying not to be a technique purist but my squats are looking a little sloppy. Need to tighten up a bit to stop the bar going over my toes.

[JiP]

Wednesday 01.09.21 W4D2


Strict Log Press - Belt, 3:00 rest
Work to
60 X 5
65 X 3 X 2
60 X 3 X 3
Tough today, was getting very light headed

Comp Deadlift - Belt, 4:00 rest
Work to
195 X 1
215 X 1 @7
220 X 1 @9
195 X 3 X 2
195 X 6 @10

Sled Push
80 X 20m X 4
//
Knee Raises
BW X 10 X 4

Supine Curls 15s X 8 X 4 //
Tri Pressdown Stack 11 X 9 X 4

20 mins Aerobike 145HR


Notes
I tracked my heart rate from the sled onwards and it was averaging around 140 for about 30 mins. Worsley wants me doing 3-4hrs a week cardio but I'm going to include some of my more aerobic assistance work into my cardio time. As spending 10+ hrs a week in the gym seems a bit excessive