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  1. #301
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    Week 2, Day 3

    01.05.18


    Max Chins in 5 min - 30

    LB Squats
    157.5 x 5

    Bench
    102.5 x 4

    Deadlift
    182.5 x 5

    RDL
    170 x 6 x 2


    Notes
    Think my set up on bench wasn't great. Either way the strength wasn't there. Need to set up better and microload. Think my bench got a lot worse from losing weight; less power belly to reduce ROM.

    I tried squatting with my weightlifting shoes on. Too much weight on quads, will stick to wrestling shoes. Saw an article saying it's more comfortable to hit depth, but flat shoe is definitely for me.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #302
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    Week 3, Day 1

    05.05.18

    Bodyweight: 84.6kg

    Warm up test - 30 Chins in 4:30

    LB Squats (4:00 min rest)
    147.5 x 5 x 5

    Bench (3:30 min rest)
    93 x 5
    94 x 5
    95 x 5 x 3

    Circuit (1:00 min rest, 5 Rounds)
    5 Pull-ups
    10 Press-ups
    15 Crunches


    Squat 4th set


    Squat 5th set



    Notes
    Squats looked good. Going with a closer stance but sticking with the wrestling shoes instead of weightlifting shoes. Don't want to overload my quad. Also don't think my adductors will hold out long term with the wider stance. Everything looked great today and the weight moved faster than expected, especially with the changes.

    Bench was also strong. Got my arch nice and solid.

    I compete on the 20th May, hence the singlet. I will not be tapering/peaking or deloading afterward, rather just treating it as the max out day of TM. Don't want to mess up training, just want the extra experience.

    I've still been having stomach issues the past week and my bodyweight went up to 87kg. I think my amitripline is blocking me up as it's a common side effect. I took some laxatives which did the trick. Dealing with the nausea and cramps is not fun.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #303
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  4. #304
    E-Stalker JiP's Avatar
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    Week 3, Days 2 & 3

    06.05.18

    1hr bicycle

    Notes
    This was meant to be rows and some accessory work but we actually had good weather in the UK so I just couldn't force myself to go inside and lift once I was on the bike. I'm going rock climbing on Thurs so I'll pick up the accessory work then.



    08.05.18

    Warm up test: 50 Dips in 4:55

    Press (3:45 min rest)
    56 x 5 x 5

    BB Rows (3:00 min rest)
    95 x 5 x 4

    Light Paused Squat (beltless)
    110 x 5 x 3

    Circuit (0:45 min rest, 4 Rounds in 19:50)
    DB Swing 20kg x 20
    CGBP 75kg x 8
    Belt Squat 60kg x 10
    Pull-ups x 5


    Notes
    Got my rows done in this session. Shouldn't have done dips right before press, made every set a grinder, was shocked I managed to get all the reps done.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #305
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    Week 3, Day 4

    09.05.18

    Warm up test: 147 air squats in 5 min

    Squats
    160 x 7 @9 (Rep PR)

    Bench
    101.25 x 6 @10 (misloaded the bar)
    102.5 x 5 @9.5

    Deadlift
    185 x 6 @9.5

    RDL
    170 x 7 x 3

    Circuit (1:00 min rest, 4 rounds)
    DB Swing 20kg x 20
    Pull-ups x 5
    DB Press 15kg's x 12
    Plank 30 sec




    Notes
    Today was strong. Everything felt too good to leave it at sets of 5. Squats were deep and technique felt great, felt like I hit the sweet spot today.

    Doing the conditioning phase has given me a lot more energy.
    Last edited by JiP; 05-10-2018 at 12:17 AM.
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  6. #306
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    Week 4, Day 1

    14.05.18

    Warm up test: 50 Press-ups & 50 Crunches in 4:40

    Bench (4:00 min rest)
    97.5 x 5 x 5

    Squats (4:00 min rest)
    150 x 5 x 5

    Circuit (1:00 min rest, 4 Rounds)
    Pull-ups x 5
    Press-up x 15
    Half-sit x 10


    Notes
    Squats felt heavy but moved well. Need to focus on keeping tight and keeping chest up.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #307
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    Me and you both
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  8. #308
    Juan Sick Kent IronKrazy's Avatar
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    147 air squats? Cot dayum lol.

    Mirin the load on RDL's. Just started doing these and I've started light. Nice work here.
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  9. #309
    E-Stalker JiP's Avatar
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    Week 4, Day 2

    Originally Posted by JRMoore82 View Post
    Me and you both
    Originally Posted by IronKrazy View Post
    147 air squats? Cot dayum lol.

    Mirin the load on RDL's. Just started doing these and I've started light. Nice work here.
    Cheers guys. I like to go pretty heavy on RDL, find them very useful for the top end deadlift strength. And extra back strength in general.



    16.05.18

    Warm up test: 27 Chins in 5 min

    Front Squat (3:00 min rest)
    105 x 3 x 5

    Circuit (1:00 min rest, 5 rounds in 20:37)
    Pull-ups x 6
    Bicycle Crunch x 10 (each side)
    DB Press 15's x 12
    DB Swing 20kg x 20


    Notes
    First time doing front squats in about 5 years. I always hated them as a weightlifter and my best was a very weak 135, with a 120 clean. Due to my crooked spine the asymmetrical loading is more pronounced, meaning I need to be careful they won't overload my left quad and cause issue. Will be diligent on not over-doing it. I feel like they address some weak points I have so I would like to improve there.

    I had tremendous DOMS in my hams/adductors and could barely walk after the squats.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  10. #310
    E-Stalker JiP's Avatar
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    Week 4, Day 3

    18.05.18

    1hr riding bicycle

    Warm up test - 54 dips in 5 min

    Press
    57 x 5 x 4


    Notes
    Was feeling pretty beat up. Wanted to keep it quick today. Need to keep my head neutral on squats in future, mild pain in cervical spine has returned. Also undecided if I'm going to keep front squats in, may just use HB back squats instead. Feel that I am at risk of overloading my left quad again.

    Competition on Sunday. Plannned top attempts are 195kg, 120kg & 220kg. I feel those should all be doable.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #311
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    Good luck!
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  12. #312
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    Week 4, Day 4 - Competition

    20.05.18

    BW: 85.6kg (189lb)

    Squat
    175 x 1 (385lb) - 3 Whites
    185 x 1 (408lb) - 3 Whites
    195 x 1 (430lb) - 3 Whites

    Bench
    105 x 1 (232lb) - 3 Whites
    112.5 x 1 (248lb) - 3 Reds (foot slipped out, finished lift but 3 red for downward movement of bar)
    112.5 x 1 (248lb)

    Deadlift
    200 x 1 (441lb) - 3 Whites
    210 x 1 (463lb) - 3 Whites
    225 x 1 (496lb) - 3 Reds (Missed at lockout, not strong enough)

    Squat 185


    Squat 195


    Deadlift 210


    Deadlift 225 Miss


    Notes
    Squat went well. In competition I suddenly begin to sink my squats as I'm afraid of getting red lighted for depth. Due to my back this causes large drop on right side and corkscrew of hips. Going forward I need to learn to hit a reasonable depth and risk getting called out, it will be safer to lift that way with the state of my back.

    Bench wasn't fantastic. I had been using my wide grip, which I thought was better but causes a drop on left side and I have been red lighted for downward movement twice now on easy lifts. When I took my grip in everything was smoother and the last lift was fast. For the future, just need to stick to pinky on ring grip.

    Deadlift, I should not have taken the 225. My coach/buddy said I'd be silly not to take it, but I am always someone who either gets a lift and makes it look easy or just miss. I should have gone for the original planned 220, would have made it without question. I am planning to add in speed work and perhaps rack work.

    Total was a PR at 517.5kg (1140lb). I was expecting to hit 535, so I am slightly annoyed. The mistakes that dropped the total were silly and easy to fix, so that's positive. I also did not taper/deload at all and have only been doing pure strength work for 5 weeks now. So I need to not be too hard on myself. I will be maxing out again in ~3 months when I finish this strength cycle and am hoping to lift significantly more.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #313
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    Week 5, Day 1

    20.05 18


    Warm up test: 120 air squats in 5min

    Bench
    98 x 5 x 5

    Squat
    152.5 x 5 x 5


    Notes
    Long day surrounding this session, important job other interview and some other things. Was pretty fried.

    Both lifts looked good and moved well.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #314
    E-Stalker JiP's Avatar
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    Week 5, Day 2

    26.05.18


    Warm up test - 26 Chins in 5min

    Press (3:45 min rest)
    58 x 5 x 5

    Speed Deadlift (EMOM)
    155 x 1 x 15

    Circuit (0:45 min rest)
    Belt Squat 60 x 10
    CGBP 75 x 8
    Pull-ups x 5
    DB Swing 20 x 20
    Plank 30sec


    Notes
    Went out for dinner and had a few drinks with it, felt like I was going to puke whole workout. Left hamstring/adductor has horrendous DOMS again, much more than anything else. I assume my crooked squat is overloading it. I realised I am probably squatting too deep, especially in training, as I film my squats from the left but it's my right side that dips lower. Need to film some from the other side and see how the depth is.

    I was so fatigued after last session I felt like I had the flu. Also the tendinitis in my left arm from low bar squats is starting to get pretty bad. Starting to think the 25 squat reps in one session might be overkill/injurious.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Good job at the meet last week.

    I think you could clean up your squat walkout a bit. Why do you unrack the bar with one foot forward and one foot behind? I personally feel strongest with both my feet directly under the bar. You also took quite a lot of steps to get set.

    Have you chilled out on the foam rolling and stretching, or just stopped notating it? I ditched nearly all of that stuff a few months ago.
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    Week 5, Day 3 & 4

    Originally Posted by RipCJ View Post
    Good job at the meet last week.

    I think you could clean up your squat walkout a bit. Why do you unrack the bar with one foot forward and one foot behind? I personally feel strongest with both my feet directly under the bar. You also took quite a lot of steps to get set.

    Have you chilled out on the foam rolling and stretching, or just stopped notating it? I ditched nearly all of that stuff a few months ago.
    Thanks for the input dude. I never really thought about my walkout to be honest, although I did realise it's a bit excessive. I will start trying to make it more efficient. I've just stopped noting the rolling, although I have done minimal static stretching. I still do 10-15 min of dynamic stretches and muscle activation exercises along with 10 mins rolling. I think dynamic stretching and activation work is pretty essential. Foam rolling, the jury is out, but the psychological relaxation effect is worth the 10 minutes in my opinion given it's no risk.


    Day 3

    I took this day off, spent some time in the sun and with friends. It was only my light squats, rows and some circuit stuff.



    Day 4

    Warm up test - 50 Press-ups & 50 Crunches in 4:10

    Squats
    162.5 x 5 @9 (370lb)

    Bench (bought new bench, significantly lower than previous one, comp height)
    105 x 3 + 1 fail (pinky on rings)
    105 x 1 (Index on rings)
    100 x 5 (POR, flaring elbows)
    100 x 5 (POR, flaring elbows)
    100 x 4 (IOR, flaring elbows)

    Deadlift
    192.5 x 5 @10

    Block Deadlift
    190 x 5 x 3

    Circuit (1:00 min rest, 4 rounds)
    Chins x 6
    Half-sit x 15
    DB Press 15's x 12
    DB Swing 20 x 15
    Press-up x 12


    Notes
    So I finally decided to buy a comp height bench as in competition my bench is always awful. This was certainly also the case today, clearly my old bench set up was totally different. One of the main problems I noticed is my elbows were way in front of the bar, I was tucking them way too hard. Flaring them felt much better/stronger. I worked hard on my set-up today, doing thoracic extension stretch and copying a youtube tutorial on how to get a big arch. I need to also keep my elbows under the bar and hopefully my bench will improve.

    Squats and deads were great. I think I could have broken my all time squat PR of 170 x 5 from 2011. I am dubious about the block deadlifts, I feel RDL/SLDL or perhaps paused deadlifts/deadlifts with chains would be a much better accessory. Partial movements don't do it for me.

    I am going on holiday for 4 days on Sunday, so will coincide that with a deload as I am quite fried.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  17. #317
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  18. #318
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    Week 6, Day 1 - Deload

    02.06.18


    Warm up - 27 Chins in 5:00


    Bench (4:00 min rest)
    99 x 5 @8
    99 x 5 @8

    Squats (4:00 min rest)
    155 x 5 @7
    155 x 5 @8

    Circuit (0:45 min rest)
    Chins x 6
    Plank x 30sec
    DB Press 15's x 12
    DB Swing 20 x 20


    Notes
    Decided to keep the weight on track but just drop the volume significantly, as I won't be doing half of this training week. These will be my volume weights for next week, I couldn't believe how light they felt today.

    Bench set up felt much better, the weight was also moving much faster with elbows flared. Was doing a good job of keeping elbows under the bar. Took my grip on squats out another finger-width, which seems to have fixed the tendinitis in my left elbow. Squats looked great.

    I've been sleeping 10-11hr a night when I have days off work to boost recovery. I've also been focusing on deep breathing when I start to feel stressed and generally trying to reduce stress with meditation (something I use for mental health anyway).
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 7, Day 1

    07.06.18


    Warm up - Max Press-up & Crunch in 5 min: 70 & 70

    Bench
    99 x 5 x 5

    Squat
    155 x 5
    157.5 x 5 x 3
    (347lb)

    Circuit
    Pull-ups x 6
    Bicycle Crunch x 10 (each side)
    Press-up x 14
    DB Swing 20 x 20

    Set 1


    Set 2


    Set 3



    Notes
    I spent the rest of my deload eating lots of scones with clotted cream/jam in Cornwall. Also did a fair bit of drinking and relaxing, tried to clear my head of lifting and eat/do what I felt like.

    Squat wasn't meant to be 157.5 today but ego took control, they didn't move badly but did feel heavy as hell. I think I will continue using 4 sets as 5 seems too fatiguing for a single session. I may move a set to the intensity day as a back off.

    Still getting the hang of the new bench and new set-up, keeping elbows under the bar is tough. Been struggling to hit the right position on chest, every rep is looking a bit different at the moment. Should settle down well, was good to hit the PR despite all that.
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    Week 7, Day 2

    10.06.18

    30 min bicycle, left the keys at home so had to go back for them

    Warm up test - 30 Chins in 5:10

    Tempo Squat (5-1-0)
    130 x 3

    Tempo Bench (5-2-0)
    80 x 5 x 3

    Speed Deadlift (on 1:30 min clock)
    155 x 2 x 8

    Circuit (1:00 min rest, 2 Rounds)
    CGBP 75 x 9
    Plank 30sec
    Pull-ups x 6
    DB Press 15's x 10


    Notes
    My left adductor/hamstring was too sore to squat. Somehow it didn't bother me on pulls. But it was extremely painful. This is an issue I've been having a lot, I don't think there's much I can do about it as my squat is about as even as it's going to get with my crooked back.

    Had wanted to include some tempo work on my light day for a while. Felt great, helped to iron out more technique issues on bench. Was pretty tough too.
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    Week 7, Day 3

    11.06.18

    Bodyweight - 87.1kg

    Warm up test - 114 Air squats in 5 min (hamstring pain)

    Press (3:45 min rest)
    59 x 5 x 3
    59 x 2 (neck pain)

    Circuit (1:00 min rest, 4 Rounds)
    Pull-ups x 6
    Half-sits x 15
    Dips x 8
    DB Swing 20 x 20


    Notes
    Not a great day. Got a minor strain in my hamstring and strained my neck mid-press. Christ it's sore now. Don't think either of these will be anything significant but I don't think I'll be able to do this weeks intensity day. I kept going with the accessory work even when it was hurting my neck, not sure if that was detrimental or hardcore.

    Bodyweight has increased from 82.5 to 87.1 in 4 months. More aggressive gain than I would have liked, but glad to have put on some muscle. Will lean out again after this cycle.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  22. #322
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    Week 7, Day 4

    12.06.18

    Notes
    Neck is very painful today. I had this issue in the past, saw PT who advised to keep head neutral on lifts. I haven't been paying this enough attention, this problem shouldn't take long to fix. I did have to take the day off work as I can only move my head through a small ROM. Taking paracetomol and ibuprofen to take the edge off, wouldn't mind something stronger though. I will start rehabbing hamstring tomorrow, although I don't think this will take longer than a few days either.

    I think I may be testing the boundaries of my recovery at the moment, given how much difficulty I am having even completing a full training week. I may switch to sets of 3 and have a slight reduction in volume on squats/deads, which was the plan eventually anyway.

    By missing this day I have missed two intensity day's in a row, which is irritating. But hopefully by doing everything else this week I will still reap the benefits.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  23. #323
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    Sup bro, the 210kg deadlift looked like an easy warmup. I can see why your buddy recommended that you bump it up 15 kilos. Deadlift is weird though because some people have amazing speed off the ground but issues with locking out (i'm in the same camp). Others have a horrible time breaking off the ground but as soon as it's up, they can lock it out no matter what.

    Looks like you got a good plan for that going forward with the rack pulls. Those nagging injuries, especially with the neck, sound concerning so I'd probably take a break altogether
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    Week 8. Day 1 & 2

    Originally Posted by .aeterna View Post
    Sup bro, the 210kg deadlift looked like an easy warmup. I can see why your buddy recommended that you bump it up 15 kilos. Deadlift is weird though because some people have amazing speed off the ground but issues with locking out (i'm in the same camp). Others have a horrible time breaking off the ground but as soon as it's up, they can lock it out no matter what.

    Looks like you got a good plan for that going forward with the rack pulls. Those nagging injuries, especially with the neck, sound concerning so I'd probably take a break altogether
    Cheers dude. I've never got a pull that high and missed it before, I did start to puke so I think I kind of gave up at that point. The neck should be a straight forward fix, it's my fault for not keeping my head neutral on squats and other lifts.


    13.06.18

    200 Air squats

    Notes
    Still had strong neck pain, did small amount of press-ups and stretching. Pain in ham flared up on squats, but died down again.


    14.06.18

    1hr walk at lunch
    Single leg glute bridges
    Lunges
    Single leg deadlift
    20 min static stretching
    100 Air squats

    Notes
    Worsley wants me to follow rules for injury: basic mobilisation, pain free ROM, eccentric exercises, explosive exercise, sports specific movement (barbell squats), in that order. I've already done the first 3, so should be able to progress to squats over the next few days. He wants me (if pain free), to hit my 5 rep maxes for this week but no volume work.

    Minor discomfort in ham on glute bridges, but strong other than that. Neck is improving.

    I hadn't done any real static stretching for around 8 weeks. This was dumb. I thought it was superfluous to training, but that was short-sighted. I will include it on a regular basis again. I felt very stiff in positions that were usually very easy for me.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  25. #325
    I hate buffering JRMoore82's Avatar
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    Getting work done man!
    693/539/621.5 Single Ply.

    585/375/635 best raw gym lifts

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    Week 8, Day 3

    Originally Posted by JRMoore82 View Post
    Getting work done man!
    Thanks man. It's definitely coming along.


    17.06.18

    Rehab - Hamstring bridges, single leg DL, single leg squat, lunges, 50 air squats
    Warm up test - 27 Pull-ups in 5 min

    Squats
    110 x 3
    130 x 3 - No pain

    Pause Bench (3:30 min rest)
    95 x 3
    100 x 3 x 5

    Deadlift
    195 x 5

    Circuit (1:00 min rest, 4 Rounds)
    Pull-ups x 6
    Half-sits x 15
    Press-ups x 15
    DB Swing 20 x 20

    Static Stretching - 15 Min


    Notes
    No pain in hamstring. Still didn't want to push the squats too early. Minor neck pain still, but only on bench set-up.

    Deadlift was strong, pushing into PR territory. Still struggling to get the groove on bench, lots of messing around still to do with the new set-up/bench.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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