JiP's Powerlifting Log

[JiP]

W2D3 Tues 27.06.22

Was a bit under the weather for a couple of days so pushed things back again. Not ideal but getting it done


Comp Speed Squats - Belt, 1:00 rest
125 + Light Bands X 3 X 8

Comp Bench - 4:00 rest
Work to
120 X 1 @8 - Pause too fast
120 X 1 @8.5 - Good pause
CGBP - 1:00 rest
70 X 15
70 X 8 X 3

Comp Deadlift - Belt, 4:00 rest
Work to
220 X 1 @8.5
185 X 4 X 5

Circuit 1:30 rest
Sled 90 X 20m
Tri Ext stack 9 X 8
dB tempo curls 12.5s X 7
Plank 45sec
X 3 rounds


Notes
Signed up for a comp in exactly 8 weeks, again at my gym. Not sure if my performance will be better/worse than last time, just doing it for the experience and going to have fun

[JiP]

Weds 28th

Log
Lunge
Row

Forgot to write it down


W3D1 Friday 30.06.22

SSB Pin Squat - 4:00 rest
3s to
145 X 3
150 X 3 @8
142.5 X 3 X 4

Notes
Had some real stomach problems today - had to take a dump 3x alone during this exercise, was doing farts which could have cleared the gym out. Had to call it a day there. Felt blessed I didn't **** myself

[JiP]

Saturday W3D2 02.07.22


Comp Bench - 4:00 rest
Work to
115 X 1 @6.5
125 X 1 @10 - Maybe another 2.5kgs, really weak pause. Never benched more than 120 in/outside comp
3-3-0 Tempo Bench - 3:30 rest
Superset WG chins 2sec hold at top
102.5 X 3 X 3
POR Grip - 3:00 rest
92.5 X 6 X 3

Pendlay Row - 2:30 rest
100 X 6 X 4

SSB Lunge - 30 sec on 30 sec rest
50 X 8 mins

Echo bike
Including lunges 40 mins total at 145HR


Notes
The bench wouldn't have passed in comp but happy with the PB 8 weeks out

[JiP]

Sunday W3D3 03.07.22


Log Press - Belt, 3:30 rest
From floor, normally do from rack, they've moved the equipment
4s to
62 X 4
64.5 X 4
67 X 3
Was getting too light headed

BB Press - Belt, 2:30 rest
50 X 8
55 X 6
50 X 8

Snatch Grip SLDL - Belt, 3:30 rest
4s to
145 X 4
157.5 X 4
160 X 4 @9
145 X 4

Circuit - 1:30 rest between rounds
WG Pull ups x 7
Preacher curl 25 X 8
Tri preasdown stack 10 X 10
Rear delt flyes 5s x 13
Plank X 45sec
X 3 rounds


Notes
Took the dog to the gym with me today, was annoying as hell at first but she calmed down luckily.

[JiP]

Thursday W3D4 07.07.22


Speed Comp Squat - 45sec rest
Work to
125 + Yellow bands X 3 X 8

Slingshot Bench - 3:30 rest
4s to
120 X 4
127.5 X 4 @10 - PB
117.5 X 4 X 3

CGBP - 1:15 rest
80 X 12
80 X 8 X 3

Pause Comp Deadlift - Belt, 4:00 rest
2 sec pause below knew, 5 sec on eccentric
Work to
170 X 3
180 X 3
185 X 3 @9
175 X 3

Circuit - 1:30 rest
DB Press 22.5s X 12
Seal row 50 X 8
Tri Ext stack 8 X 8
Tempo DB Hammers 12.5s X 6
Plank X 45sec
X 3 rounds


Notes
On a training course this week and next on the Tuesday/Thursday which is really time consuming. Final week of having my student - very stressful week


Friday 08.07.22

45 mins cardio, running and walking, 145HR average

[JiP]

Sunday 10.07.22 W4D1


Comp Bench - 4:00 rest
Work to
110 X 1
120 X 1 @9
Tempo 3-3-0 - 3:30 rest
105 X 3 @10
100 X 3 X 2
POR Grip - 3:30 rest
90 X 6
92.5 X 6
95 X 6

Ended the session early

Notes
Was feeling pretty crappy today mentally/physically.

Realised my heels weren't fully in contact with the floor on my new bench technique. Tried lots of different things with foot position, foot angle. The only way I can keep them flat is with my feet very externally rotated.

Felt pretty good by the end of the session - need to work on it a lot more

Bar position is also pretty weird on a lot of the sets, bar is going behind the elbows on bottom position so need to touch higher. Weights moved much faster when touching higher

[JiP]

W4D2 Monday 11.07.22


SSB Pin Squat - Belt, 3:30 rest
3s to
140 X 3
150 X 3
155 X 3
160 X 1 - Lost balance going for the second and called it. Think I had it for 3
142.4 X 3 X 3

Snatch Grip SLDL - 3:30 rest
4s to
140 X 4
155 X 4 @9
140 X 4 X 3
Tougher than last week as straight after squats

BB Press - Belt, 2:30 rest
40 X 8
50 X 8
52.5 X 8
50 X 8 X 2

Circuit - 1:30
WG Pull ups x 7
Tri Ext stack 8 X 9
Preacher curl 25 X 8
Plank 45sec
Sled 80 X 20m
1 min max Each bike
X 4 rounds

Echo bike steady state
45 mins cardio 135HR


Notes
Feeling very rundown today. Very demotivated as well. Not sure why - have been sleeping about 7hrs a night which maybe isn't enough. Going to work harder to push it to 7.5hrs. Work has also been pretty stressful recently

[JiP]

Wednesday W4D3 13.07.22


Speed Comp Squat - Belt, 1:00 rest
120 + Yellow bands X 3 X 8
Dropped working weight 5kg this week as not feeling so fast last week
Took closer grip today, better position

Slingshot Comp Bench - 3:30 rest
4s to
120 X 4 X 5
Realised my elbows were in front of the bar, tucked them more and way stronger

CGBP - 1:30 rest
95 X 8 @10 - PB
90 X 5 X 4


Notes
Again feeling very demotivated, but a good session.

[JiP]

Running
70 mins
2 mins running 2 mins walking
Average HR 155

[JiP]

Short deload, did a couple of circuit training sessions. Just doing what I feel like until start of peaking block

Running 17.07.22
On trails
2 mins run 2 mins walk
1hr, 150HR


Running 19.07.22
On pavement
2 mins run 2 mins walk
50 mins
165 Average HR

Pushed myself today, have record temperatures in UK so struggling to manage that. Started off doing 2 mins 15 run 1 min 45 walk but I couldn't maintain it

[JiP]

W1D1 Wednesday 20.07.22

Coached session

Comp Squat - Belt
Work to
165 X 1
180 X 3 @8.5

Comp Bench
Work to
105 X 1
117.5 X 2 + 1 fail, PB for a double

Comp Deadlift - Belt
Work to
175 X 1
195 X 1
205 X 1
215 X 1 @7.5
195 X 1 x 3

Comp Bench w/ Chains - 1:00 rest
65 + 35 chain weight x 2 x 10
Not sure on the exact chain weight


Notes
Great working with the coach at my gym again. Got lots of good advice and a plan for the next 6 weeks before comp.

Deadlift volume going to be significantly lower than last block. Interested to see how it goes.

[JiP]

W1D2 Friday 22.07.22


Comp Squat - Belt, 4:00 rest
Work to
162.5 X 4 X 3
Trying to iron out some technique issues and hit a consistent depth

3-3-0 Comp Bench - 3:30 rest
Work to
95 X 3 X 3

Seal Row - 2:00 rest
70 X 6 X 5

Supine Curls // DB skulls
15s X 8 X 4 // 12.5s X 8 X 4


Notes
Was feeling pretty beat up / mentally low today. Been a rough week at work. But things moving well

[JiP]

W1D3 Saturday 23.07.23


BB Press, Belt, 2:30 rest
55 X 8 @9
55 X 6 X 3

RDL - No belt, 2:00 rest
120 X 8 X 4

DB Press // Leg Ext
22.5s X 12, 12, 11, 10 // +50 X 16, 16, 16, 16

WG Chins // Machine Pec Fly
BW X 6 X 3 // Stack 6 X 8 X 3


Notes
Felt good today. Pretty quick session. Swole is the goal

[JiP]

Saturday 23.07.22

Running
5 miles in 1hr 10min
2 mins run 2 mins walk intervals
Average HR 159

Some screwing around as the dog was having some diarrhea problems, had to stop a few times for her. Good run though

[JiP]

Monday 25.07.22

Bodyweight 94.6kg


Comp Bench - 3:30 rest
4s to
100 X 4 X 3

2ct Comp Squat - Belt, 3:30 rest
4s to
142.5 X 4 X 3

SSB Lunges
30 sec on / 30 sec rest
50kg, 6 rounds

Bis/tris/core 4 sets


Notes
Dog had a D and V yesterday and we woke up to her covered in her own poop/puke which was obviously sad/worrying. Gym was closed after 1pm for a strongman comp and had to spend the morning looking Maggie.

Wrapped up the first week well

[JiP]

W2D1 Wednesday 28.07.22


Comp Squat - Belt, 4:00 rest
Work to
165 X 1
185 X 2 @7.5
170 X 3 X 4
170 X 5 @9

Chain Speed Bench - Comp grip, EMOM
65 + 35 chains x 2 x 12

Circuit - 1:30 rest
Leg ext +60 X 12
Tri pressdown stack 13 x 8
WG Pull ups x 7
Preacher curl 25 X 8
X 3 rounds

[JiP]

Thursday 28.07.22

40 min run
10 intervals 2 min on 2 min off
Crappy run, felt like I have shin splints, need proper running shoes. Dog was also being annoying

[JiP]

W2D2 Saturday 30.07.22


Comp Bench - 4:00 rest
Work to
120 X 1 @9.5
105 X 3 X 4
105 X 4
Bench warm ups felt great but working sets felt like crap

Comp Deadlift - Belt, 4:00 rest
Doubles to
175 X 2
200 X 2
220 X 2 @9
205 X 2 X 3

2ct Pause Comp Squat - Belt, 4:00 rest
Work to
145 X 4 X 4

[JiP]

Sunday 31.07.22

Run
2 mins on 2 mins walk
20 rounds
1hr 20 min total
5.5 mils, 161 average HR


Pretty tough, went to a good running shop, got a free gait analysis and got some good shoes. No shin/ankle pain today which was nice. Getting a bit faster

[JiP]

W2D3 Sunday PM 31.07.22


3-3-0 Tempo Comp Bench - 3:30 rest
Work to
100 X 3
102.5 X 3
100 X 3

SSB Lunge 30 sec on/off
55 X 8 rounds

RDL - 1:45 rest no belt
120 X 12 x 3

Circuit 1:30 rest
Seal row 70 X 6
Tri Ext stack 10 X 8
Supine DB Curl 10s X 12
Plank X 35sex
X 5 rounds

[JiP]

Monday W2D4

Press/dB press/Pec fly

Forgot to log


W3D1 Thursday 04.08.22


Comp Squat - Belt, 4:00 rest
Work to
175 X 1
192.5 X 2 @9
175 X 3 X 5

Press - Belt, 2:30 rest
55 X 8
57.5 X 6
60 X 6
57.5 X 6

192.5 squat from today
https://youtube.com/shorts/q8pmAD9ZDhM?feature=share

Last week 220 X 2 deadlift
https://youtube.com/shorts/U4yE_22Bmmg?feature=share

Notes
Didn't feel great today after squats. Did minimal accessories.

Used velocity tracker for squats today, big velocity loss on my back off sets. Went too heavy on them because I couldn't control my ego. Was hoping the top set would feel easier.

Need to upload more videos as looking at last peaking block was very helpful with more vids.

[JiP]

Saturday W3D2 06.08.22


Comp Bench - 4:00 rest
Work to
105 X 1
115 X 2 @9 - Second rep was not a good line
102.5 X 3 X 5
Keeping the velocity loss to 20%. Felt good.

Seal Row - 2:00 rest
72.5 X 6 X 6

Tri pressdown // Pec fly // Preacher curls
4 sets each

[JiP]

W3 Run 1


50 mins running
155HR
4.5 miles
2 mins on 2 mins off

Running with the dog, was too hot, had to call it a day early as she was clearly too hot. Wasn't feeling great myself

[JiP]

W3D3 Monday 08.08.22


Comp Deadlift - Belt, 4:00 rest
Work to
205 X 1
232.5 X 1 @9 - 510lb
205 X 2 X 4

RDL - No belt, 2:00 rest
130 X 10 X 3

3ct Pause Comp Squat - Belt, 3:00 rest
140 X 4 X 3

DB Press // Leg Ext machine
25s X 8 X 3
70, 80, 90 X 12-15

WG Chins
BW X 7 X 4

Deadlift top single
https://youtu.be/fmZBldO0NxY


Notes
Probably only the fourth or fifth time I've deadlifted over 500lb. And it moved well. Definitely looks like I was starting to hitch, need to address that, baby powder on the legs in future

[JiP]

W3D4 Wednesday 10.08.22

This was meant to be done Tuesday but I got 0hrs sleep on Monday night, had to take the day off work


3:3:0 Tempo Bench - 3:30 rest
Work to
105 X 2 X 4
Need to focus on keep right arm down go keep bar level, will keep filming from front angle

Speed Chain Bench - EMOM
65 + 35ish in chains x 3 X 10

SSB Lunges - 30 Sec on, 30 sec rest
55 X 8 rounds

Circuit - 1:30 rest
WG Pull ups x 7
Cable Tri Ext stack 9 X 8
Hamstring curl 7.5 X 10
Supine Curls 17.5s X 6
X 4 rounds

[JiP]

W4D1 Thursday 11.08.22


Comp Squat - Belt, 4:00 rest
Work to
175 X 1
195 X 1 @7.5, easier than expected, good rep
175 X 2 X 4

Press
Work to
60 X 5
Was losing consciousness, not sure why, maybe because of the heat, called it a day there

[JiP]

Friday W4D2 12.08.22


Comp Bench - 3:30 rest
Work to
105 X 1
115 X 1 @8
105 X 2
110 X 2 X 2
105 X 2

Comp Deadlift - Belt, 4:00 rest
Work to
205 X 1 - Slower than last week warm up
225 X 1 @9.5, grindy
200 X 2 X 2


Notes
Running short on time today, only 3 days since last deadlift session, have to swap my sessions around so won't be deadlifting heavy too close to comp. Expecting better next week

[JiP]

Was away for 4 days, seeing family and for my wedding anniversary / wife and mums birthday. Ate/drank more than I should.

Did 1hr long run

2 GPP sessions using dumbbells and chin/dip station in my parents garage.

Thought about going to a local gym, but just wanted to enjoy some time with family.

[JiP]

W5D1 Thursday 18.08.22


Comp Squat - Belt, 4:30 rest
Work to
175 X 1
205 X 1 @9.5
180 X 2 X 3

Comp Bench - 4:00 rest
Work to
120 X 1 @9.5 - Bad pause
105 X 2 X 3



Notes
Estimated 1RMs lower than last week. Not sure why.

[JiP]

W5D2 Saturday 20.08.22


Comp Deadlift - Belt, 4:00 rest
Work to
205 X 1
235 X 1 @9.5
215 X 1 x 2

3:3:0 Tempo Bench
Work to
105 X 2
100 X 2 X 2

Seal Row
75 x 6 X 6

Tri Pressdown
Stack 11 x 10 X 4

Pec Fly Machine
Stack 6 X 10 X 3


Notes
Again estimated 1RM down on deadlift too. Maybe ive peaked early. Maybe it's just an unexplained fluctuation. Maybe going on holiday has thrown me off. Who knows

Not going to overthink. Just see what happens next weekend.