JiP's Powerlifting Log

[JiP]

Wednesday W2D1 22.12.21


Comp Squat - Belt, 5:00 rest
Work to
170 X 1
190 X 1
200 X 1 @8 - This depth was about as borderline as it could possibly be, unlikely would get whites but strong still
185 X 3 X 4 - All to good depth

Pin Bench - 3:30 rest
3s to
85 X 3
95 X 3
100 X 3 @7
102.5 X 3 @8
105 X 3 @9
97.5 X 3 X 2

SSB GM - 3:00 rest
120 X 6
125 X 6
130 X 6 X 2

Circuit
Chins X 8
Russian twists 10kg X 8
Dips 10kg X 7
X 4 rounds

Aerobike
35 mins including circuit 145 HR

[JiP]

Thurs 23.12.21 W2D2


Incline Bench - 3:00 rest
60 X 6
70 X 6
72.5 X 6
75 X 6
77.5 X 6 @8.5

Comp Deadlift - Belt, 5:00 rest
Singles to
190 X 1
205 X 1
220 X 1 @7.5
225 X 1 @9
202.5 X 3 X 4


Notes
Deadlifts felt awful today after my heavy squat session yesterday - I thought I had overshot all of my RPEs and gone way too heavy, but looking back on the videos after they were a lot easier than they felt.

[JiP]

Fri 24.12.21 W2D3


Comp Bench - 4:00 rest
Work to
100 X 1
110 X 1 @6.5
117.5 X 1 @9
107.5 X 3 @8
107.5 X 3 @9
107.5 X 3 @10
Should have dropped the weight for the past two sets

4-2-0 Tempo Comp Squat - No belt, 3:00 rest
Triples to
140 X 3
150 X 3 @7
152.5 X 3 @8
152.5 X 3 @9

Circuit
Sled 100kg X 20m
Tempo Hammer Curls 12.5s X 7
Machine Row 50 X 9
Cable Tri Ext X 8
X 4 rounds

Aerobike
30 mins cardio with circuit 145HR


Notes
Pretty sore today, but felt good.

[JiP]

Saturday W2D4 25.12.21

Lifting outside at mother in law's property, just the barbell on the patio. It was raining unfortunately


Press - Belt, 3:00 rest
50 X 5
55 X 5
57.5 X 5
60 X 5 @9
57.5 X 5 X 2
This is always easier when I clean it from the floor first

Pendlay Row - 3:00 rest
100 X 6 X 4

1 1/2 Pause Deadlift - Belt, 4:00 rest
160 X 3
170 X 3
175 X 3
177.5 X 3 @8.5
These felt harder than they looked

[JiP]

Sunday 26.12.21


Push Press - Belt, 3:00 rest
65 x 6 x 4

Power Cleans - 2:30 rest
80 x 3 x 5

Arms 4 sets superset


Notes
Raining a lot more today - Still outside, unpleasant session.

[JiP]

Wednesday W3D1 29.12.21

Bodyweight 96.8kg


Comp Squat - Belt, 5:00 rest
Work to
170 x 1
190 x 1 @6.5
200 x 2 @9.5
Think the 3rd rep was there but really didn't want to risk going to failure
182.5 x 3 x 3

Pin Bench - 3:30 rest
Work to
100 x 1
110 x 1
115 x 1 @8
115 x 2 @9 - Meant to be 3@9, should have dropped this down 2.5kg
110 x 3
105 x 3

Pin GM - 3:00 rest
Work to
130 x 6
135 x 6
140 x 6
137.5 x 6
Have been sandbagging these a bit as finding it so hard to gauge RPE, good weight today

Circuit
Sled 110kg x 20m
Preacher Curls 25kg x 9
Russian twists 10kg x 8
Cable tri overhead Stack 7 x 8
x 5 rounds

Aerobike
With circuit, 1hr total, 145HR


Notes
Felt rundown today - My shoes were still really wet from training outside. Have a little tendinopathy in left elbow/knee. Weights moved well despite feeling not so great

Bodyweight is too high - I blame that on Christmas eating, should drop 2kg-ish quite quickly from cleaning things up, need to be strict over next 2.5 weeks before comp. Should weigh about 94kg then I can lose 1-2kg in water etc

[JiP]

I wrote this day out already but it didn't post for some reason


Comp bench
Work to
117.5 X 1 @8.5
105 X 3 X 3

Comp deadlift
Work to
210 X 1
215 X 1 @7
200 X 3 X 2
200 X 8 @10 - Rep PB


Notes
Since deadlift technique change max singles have moved quickly but felt very heavy so RPE clearly has not been accurate. The 215 felt tough so I kept my estimated max low but it was fast on video


I did an AMRAP on last set to see where I'm at. The 200 X 8 confirmed I have been unintentionally sandbagging my top single - Either that or my rep work is very strong

For next training cycle I will add some AMRAP deadlift for 5RM or so to get better at deadlift RPE

[JiP]

Saturday W3D3 01.01.22

Slept really bad last night - Not sure why. Felt like total **** today. Very light headed


Log Press - 3:30 rest
Work to
62 X 3
67 X 3 X 2
62 X 3
Really struggle with dizziness on these - I think from the clean rather than the press. I am going to start doing this from blocks to see if it helps. I also get an insane headache when I finish the set

30° Incline Bench - 3:00 rest
60 X 6
70 X 6
77.5 X 6 @6.5
77.5 X 6 @7
77.5 X 6 @7.5
77.5 X 6 @8

Block Farmers Walk - 2:30 rest
60s X 20m
70s X 20m X 3
Supersetted with some broad jumps

Circuit
Chins X 7
Tempo Hammer Curls X 7
Glute Bridge X 10
Tricep pressdown X 8
X 4 rounds

Aerobike
Including farmers @ circuit, 1hr cardio at 140HR

[JiP]

Sunday W3D4 02.01.22

Bodyweight 95.5kg

4-2-0 Tempo Squat - No belt, 3:30 rest
Triples to
140 X 3
155 X 3 @8
155 X 3 @9
147.5 X 3 X 2

1 1/2 Deadlift, 2 Sec Pause - Belt, 3:30
Triples to
140 X 3
160 X 3
170 X 3 X 4


Notes
Short on time today, no time for cardio. Will get it done at home tonight.

I am going to write my own training plan for the 6 months after comp - I feel the past two years have given me a pretty good grip on how to program effectively and how to manage myself. I also just really want to do it myself for fun.

My last two training blocks have been basically what I would have written myself, with some small changes.

[JiP]

Monday W3D5 03.01.22

Working a day behind schedule still


Log Push Press - 3:30 rest
No clean, from block
Work to
62 X 3
67 X 3
72 X 3
77 X 1 + fail
67 X 3 X 2

Power Cleans
Failed 90 2x, not sure
80 X 3 X 5
Strength or something else wasn't here today

Circuit
Chins 7.5kg X 5
Machine row 100kg X 9
Hanging knees X 8
Dips 7.5kg X 7
1 min max HR aerobike
X 4 rounds

Aerobike
1hr 30 min including circuit 140HR


Notes
Feeling kinda rundown/beat up. But I guess that's just the way it is. Only 1 more loading week left

[JiP]

Wednesday W4D1 05.01.22

Bodyweight 94.4kg

Comp Squat - Belt, 6:00 rest
Trying to imitate comp conditions
Work to
170 X 1
190 X 1
205 X 1 @9
190 X 2
190 X 2
190 X 4 @9.5 - PB for reps

Pin Bench - 3:30 rest
Work to
95 X 2
105 X 1
115 X 1 @9
110 X 2 @8
107.5 X 2 X 2

SSB GM - No belt, 3:00 rest
Work to
120 X 6
140 X 6 X 2
135 X 6 X 2

Circuit
Sled 100kg X 20m
Preacher curl machine 30kg X 8
Russian twist 10kg X 8
Overhead Tri Ext Stack 8 X 8
1 min fast pace Aerobike
X 5 rounds

Aerobike steady state
35 min, including circuit 1hr 140HR average

205 squat
https://youtube.com/shorts/HMbHKrk_3nU?feature=share

190 X 4 squat
https://youtube.com/shorts/Z7B3rDq69Vg?feature=share


Notes
Struggling to gauge RPE on my squat singles as it's fairly new to me. So decided to YOLO my last double which gave me the number of reps that matches, estimated max is between 217.5 and 222.5

Bodyweight is moving down nicely

[JiP]

Friday W4D2 07.01.22


Comp Bench - 4:00 rest
Work to
105 X 1
120 X 1 @9
112.5 X 2 X 2

Comp Deadlift - 4:30 rest
Work to
210 X 1
225 X 1 @8
215 X 2 X 2

225 deadlift
https://youtube.com/shorts/4QfSKnLNJ68?feature=share


Notes
Deadlift still feeling strong. Estimated max between 240-245 but we'll see how it moves next weekend.

[JiP]

Saturday W4D3 08.01.22

Had some weird left shoulder pain in the night, nothing after my session yesterday, was hurting in my sleep then a tiny bit painful in specific ROM this morn


4-2-0 Tempo Comp Squat - No belt, 3:30 rest
Doubles to
150 X 2
160 X 2
160 X 2
167.5 X 2 @9

30° Incline Bench - 3:00 rest
Played this by ear but no pain on any warm ups so just did it
50 X 6
60 X 6
70 X 6
77.5 X 6 X 4

1 1/2 Deadlift (2ct pause at knee) - Belt, 3:30 rest
Work to
170 X 2
180 X 2
190 X 2 @8.5

Aerobike
15 min


Notes
Low motivation today, dragging my arse around, got the work done relatively quickly but I wasn't having fun. Glad it wasn't the most taxing session

Saved accessories for tomorrow

[JiP]

Sunday W4D4 09.01.22


Circuit
Chins X 7
Sled 110kg X 20m
DB Press 15s X 15
Machine row 40 X 10
Dips X 10
4 rounds

Circuit
Sled 90kg X 40m
1 min Aerobike max speed
X 4 rounds

Aerobike steady state to finish
1hr total including both circuits 150HR

Notes
Shoulder dull ache but able to lift through full ROM pain free. Did lighter loads to not punish it too much before comp

[JiP]

Tues 11.01.22

I slept through my alarm - this was my session to do my opener squat and bench. Unfortunately had to miss it, not the end of the world. Was pushing it quite close to comp day anyway

Weds 12.01.22

Bodyweight: 94.3kg


Comp Squat
Work to
180 X 1 - RPE 3 or 4
Last planned warm up

Comp Bench
Work to
100 X 1
110 X 1 X 2 with commands
These looked like @6 or 7 but my bench in comp is always not good

Aerobike
45 mins at 130HR

[JiP]

Bodyweight 92.2kg


Comp Squat
195 - 3 Whites
205 - 3 Whites - 451lb - 10kg Meet PB
210 - 3 Reds - 10/10 grinder, got through my sticking point then lost balance about 3/4 way up. Unlucky

Comp Bench
110 - 3 Whites
115 - 3 Whites
120 - 3 Whites - 264lb - 7.5kg Meet PB

Comp Deadlift
220 - 3 Whites
230 - 3 Whites
240 - 2 Whites, 1 Red - 529lb - 20kg Meet PB

565kg / 1246lb Total
+37.5kg Total PB


Notes
Disappointed with the squat - Was worried about depth so was sinking them - Should have just stuck to my training depth I think.

I started the day at 9am, spotted/loaded for the lighter weight lifters in the AM. I weighed in at 1pm and started lifting at 3pm. Finished at 7pm. Was a very long day! Great atmosphere and lots of fun people.

Didn't ask why I got the red on deadlift - Think it was for hitch. Need to clean up my lockout.

[JiP]

Weds W1D1 19.01.22


Comp Squat - Belt, 3:30 rest
Weightlifting shoes, moderate stance
6s to
120 X 6
140 X 6
160 X 6 @6.5
150 X 6 X 2

CGBP - 2:30 rest
60 X 8
70 X 8
75 X 8 @7
80 X 8 @8
80 X 8 @8.5

Snatch Grip SLDL - No belt, 2:00 rest
120 X 10 X 2
Exhausting lift

Circuit
100kg Sled X 20m
Chins X 7
Preacher Curl 25 X 8
Russian twist 10kg X 8
Cable Tri Ext Stack 8 X 8
1 min max speed Aerobike
X 3 rounds

Circuit
80kg Sled X 40m
1 min max speed Aerobike
X 3 rounds

Aerobike
Total 1HR cardio including circuits at 145HR


Notes
Decided to bring my stance in and get the weightlifting shoes on. I squatted this way before but injured my quad pretty bad and going wide with flats was the only way to train without pain. The wide squat has never really felt comfortable and at max loads I do struggle to maintain a good position.

Looking back my amount of training variety/load was much more likely the cause of the injury.

I think this style of squat will be stronger in the long run.

[JiP]

Friday W1D2 23.01.22


Comp Bench - 3:30 rest
6s to
100 X 6 @9
92.5 X 6 X 2

Sumo Deadlift - no belt
100 X 6
120 X 6
140 X 6
Just practising positions, left adductor feeling a bit tender so left it there

Circuit
Goblet walk 42.5 X 50m
Hammer Row 50 X 11
Heel Taps X 13
1 min max Aerobike
1 min max ski erg
4 rounds

Aerobike steady state
45 mins total cardio 145 HR

[JiP]

Sunday W1D3 24.01.22


Log Press - 3:00 rest
6s to
57 X 6
62 X 6 @9
57 X 6

DB Press - 2:00 rest
22.5s X 12 X 3
//
Pendulum Squat
40 X 10 X 3

Cable Curls - 2:00
Stack 9 X 10 X 3
//
Tri Pressdown
Stack 10 X 10 X 3


Notes
Had a bad stomach the past couple days. Felt pretty awful during this session

[JiP]

Monday W1D4 25.01.22


SSB Squat - 2:30 rest
8s to
120 X 8
125 X 8
130 X 8
Hard to judge RPE on these. Last reps still moving pretty fast

75° Incline Bench - 2:00 rest
60 X 7 X 3

Comp Deadlift - Belt, 3:30 rest
6s to
175 X 6 X 3

Circuit
DB Press 17.5s X 12
Hammer chins X 7
Knee Raises X 8
Sled pull 75 X 40m
Aerobike 1 min
X 3 rounds


Notes
Trying really hard to learn balance in the squat, my feet move a lot. Going to practise more and move down to tempo/pin work week 3

[JiP]

Wednesday W2D1 26.01.22


Comp Squat - Belt, 3:45 rest
6s to
170 X 6 @7.5
155 X 6 X 3

Swiss Bar CBGP - 2:30 rest
65 X 8
65 X 8
70 X 8
72.5 X 8 @9
These were way harder than I thought they would be, balancing is hard

Snatch Grip SLDL - No belt, 2:00 rest
115 X 10 X 2
110 X 10

Circuit
Sled 100kg X 20m
Russian twist 10kg X 8
Row machine 45 X 9
Preacher curl machine 25 X 9
Cable Tri Ext Stack 8 X 8
1 min max Aerobike
X 4 rounds

Aerobike
To make up 35 mins cardio at 150HR including circuit


Notes
Squats are moving well - getting used to closer stance and WL shoes but feels really good right now. Balance is not great, I can tell the bar is moving quite a lot so I'll need accessories to address that.

Squat depth on the top set had 2 reps which were borderline so I went 1-2" below parallel on all backoffs, which is the depth I would like to be hitting.

[JiP]

Friday W2D2 28.01.22


Comp Bench - 3:30 rest
Work to
112.5 X 1 @8
100 X 6 @9.5
92.5 X 6 X 3

Comp Deadlift - Belt, 3:30 rest
Work to
215 X 1 @8.5
187.5 X 6 @9
167.5 X 6 X 3


Notes
Short on time today.

Top singles very heavy - Glad I am more in control of my ego now to do sensible back off sets.

[JiP]

Sunday 30.01.22


SSB Squat
6s to
120 X 6
135 X 6
140 X 6
145 X 6 @8.5
147.5 X 6 @9.5
Undershot my top set, so felt it was better to load up another heavier set rather than just do my lighter back off. This was not the right decision

75° Incline Bench - 3:00 rest
50 X 6
60 X 6
62.5 X 6
62.5 X 6 @9
57.5 X 6

DB Bench - 2:00 rest
25s X 10
27.5s X 10
32.5s X 8 @9
27.5s X 10

Chins X 7
Heel Taps X 13
Aerobike max speed 1 min
X 4 rounds


Notes
Should have done the majority of my SSB work in the 70-75% range. Was much higher than that today. Lesson learned

Tweaked my back on the top set SSB. Nothing serious, but pretty tender

[JiP]

Monday

Sick unfortunately for the past 2 days. Sort of luckily my back has also been hurting quite a bit so it wouldn't have been the most productive training.

Hopefully by Wednesday it's alright.

[JiP]

Friday W3D1 04.02.22

Was sicker than I thought and ended up staying off work until Thursday. I am now on annual leave for the next 10 days, will be at mother in law's for a few with access to just the barbell, then gym access at my parents for a week.

Still not feeling great today - this was meant to be first week of developmental block but decided to just do a lower stress week with everything going on. Was tempted to cram as much training in 3 days as possible but that seems a bit short sighted.


Press - 3:00 rest
50 X 4
60 X 4 @10, losing consciousness
55 X 4 X 2, still light headed

Comp Deadlift - Belt, 4:00 rest
Work to
190 X 5 @7
177.5 X 5 X 2

Feeling damn nauseas and light headed at this point. Called it a day - got the prescribed work done.

[JiP]

Saturday W3D2 05.02.22

Still at mother in law's with only barbell, no rack


4-1-0 Tempo Front Squat, No Belt - 2:30 rest
WL shoes, cleaned the bar
77.5 X 6
90 X 6 @8
90 X 6 @9
Super hard lift, glad I did what I could with minimal equipment

Pendlay's - 2:00 rest
90 X 8 X 3

Sumo Deadlift - No Belt, 3:30 rest
4s to
160 X 4
170 X 4
175 X 4 @8.5
Really struggling to gauge RPE here as they're so new


Notes
Good garden session.

Upper back and bicep cramping is always the limiting factor for my front squat rather than my leg strength. One reason I could never use it as a main accessory lift. Although in the future I'd really like to improve my technique

[JiP]

Monday W3D3 07.02.22

Tried to train yesterday at the gym in my hometown but they opened at 9am not 7.30. I was out for the rest of the day so didn't have time to do anything else.


Comp Squat - Belt, 4:30 rest
New close stance, WL shoes
Work to
177.5 X 5 @7.5
162.5 X 5 X 2

Comp Bench - 4:00 rest
95 X 5 @7.5
92.5 X 4 X 2

CGBP - 3:00 rest
90 X 4
92.5 X 4 @7
95 X 4 @8
97.5 X 4 @9

Snatch Grip SLDL - No belt, 2:00 rest
115 X 8
120 X 8
120 X 8 @8

DB Bench - 2:00 rest
27.5s X 8
30s X 8
30s X 8 @9

DB Press - 2:00 rest
20s X 8 X 3

Chins
BW X 8 X 3

Stationary Bike
30 mins 140HR

Squat top set
https://youtube.com/shorts/wk7_DukfgHs?feature=share

Notes
Went back through my log to last time I did closer stance squats with WL shoes before I injured my quad - max then was about 170 X 5.

As I couldn't train yesterday I essentially just did 2 sessions in 1 - maybe not the best idea - we'll see.

[JiP]

Thursday W4D1 10.02.22


Comp Squats - Belt, 4:30 rest
Work to
192.5 X 1 @7.5
160 X 5 X 6
Nice and deep on all reps

CGBP - 3:00 rest
85 X 4
95 X 4 @7
97.5 X 4 @8.5
97.5 X 4 @9
92.5 X 4

Snatch Grip SLDL - No belt, 2:00 rest
Put my HR monitor on at this point
115 X 8
120 X 8
122.5 X 8
125 X 8 @8

Pull Ups - 2:00 rest
BW X 8, 7, 7, 6

Stationary bike
45 mins cardio total including SLDL and chins, 145HR


Notes
Trying to nail the squat depth, no question on the depth today but may be too deep.

[JiP]

Friday W4D2 11.02.22


Comp Bench - 4:00 rest
4s to
90 X 4
95 X 4
100 X 4 @9
90 X 4 X 3

Leg Press - 2:00 rest
Counting the implement as 20kg
100 X 8
120 X 8
140 X 8
160 X 8
180 X 8 X 2

Cable Row
4 sets

75° Incline Bench - 2:00 rest
50 X 8
55 X 8 @9
50 X 8 X 2

Arms 4 sets


Notes
Felt rundown as hell from yesterday's session. Should have done 5 sets instead of 6 on squat.

[JiP]

Sunday W4D3 14.02.22


DB Bench - 2:00 rest
22.5s X 8
25s X 8
27.5s X 8
30s X 8 X 2

DB Press - 2:00 rest
20s X 8
22.5s X 8 X 3

Chins
BW X 7 X 4