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  1. #841
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    Week 5, Day 3

    W5D3 Monday 22.08.22

    Bodyweight 93.6


    Comp Squat - Belt, 4:30 rest
    Work to
    175 X 1
    195 X 1 @7.5
    195 X 1 @7.5
    195 X 1 @8
    All moved all the same speed, 0.32ms

    Strict Press, belt
    60 X 5 X 3

    Leg Ext // WG Chins
    90 X 15 x 3
    BW X 7 X 3

    Neutral Grip DB Press // Preacher Curls
    17.5s X 15, 13, 13
    25 X 10, 9, 8
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #842
    Registered User CharlesSwann's Avatar
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    Competition this weekend? Good luck.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  3. #843
    E-Stalker JiP's Avatar
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    Competition 28/08/22

    Comp Day

    Weighed in at 90.7kg

    Squat
    190 - 3 whites
    200 - 3 whites
    210 - Failed half way up

    Bench
    112.5 - 3 whites
    117.5 - 3 whites
    125 - Failed off chest

    Deadlift
    217.5 - 3 whites
    230 - 3 whites
    242.5 - 3 whites (535lb), 2.5kg PB



    Notes
    Today didn't go my way really.

    My second attempts on both squat and bench flew up, looked like 3rm weight. There was no misgroove or issue that caused me to miss - I just wasn't strong enough.

    There were some positives. Deadlift felt like there was 2.5-5kg more in the tank. Barely had to cut any weight as I have slimmed down over past 6 months. Execution and technique on all lifts was good.

    I think I need to step things up with my training. The start of the year was rough with multiple personal life things being very stressful and some minor injuries/illness. But I can work harder. Once I am maintaining at 90kg bodyweight will be go to small calorie surplus for a long time.

    Switching to new coach in a couple weeks. Hopefully he can get more out of me
    Last edited by JiP; 08-30-2022 at 04:02 AM.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #844
    E-Stalker JiP's Avatar
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    Post meet week and New block

    Last week was a few runs, couple circuit training sessions

    New block with new coach, lots of bodybuilding accessories


    Monday W1D1 05.09.22


    Comp Bench - 2:30 rest
    Work to
    92.5 X 4
    95 X 3
    97.5 X 3
    102.5 X 2 X 2

    CGBP - 1:00 rest
    80 X 10, 8, 8, 6
    Last rep @9.5, just a little bit too heavy

    Comp Squat - Belt, 3:00 rest
    Work to
    145 X 3
    160 X 3
    165 X 2 X 4
    155 X 5
    Have gone back to my wide stance in flats as my quad is still hurting a bit, and feel this stance is stronger anyway

    All accessories 1 min rest

    Incline DB Fly's 4 sec eccentric
    5s X 12
    7.5s X 12
    10s X 12
    7.5s X 12

    Neutral Grip DB Press
    15s X 20 @9.5
    15s X 16
    12.5s X 17

    Cable Pressdown // Cable Tri Ext
    3x12 and 3x15

    Straight Arm Lat Pulldown
    3x15
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #845
    E-Stalker JiP's Avatar
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    Week 1, Day 2

    Wednesday W1D2 07.09.22


    Comp Deadlift - Belt, 3:00 rest
    Work to
    175 X 1
    205 X 1
    207.5 X 1
    215 X 1
    200 X 2 X 2
    Add 2" deficit
    192.5 X 1 x 2

    Speed Deadlift - 1:30 rest
    147.5 X 3 X 3

    Chins - 1 min rest
    BW X 12, 9, 7, 6, 4

    V Bar Lat Pulldowns // Hammer Curls
    Each exercise on 1 min clock
    Stack 14 x 12 x 4 // 12.5s X 10 X 4

    Incline DB Seal Row - 1 min rest
    22.5s X 10, 10, 9, 7

    EZ Curls - 20 sec rest
    20 x 10 X 6


    Notes
    Biceps feeling super swole

    Still very sore today - deadlifting was tough
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #846
    E-Stalker JiP's Avatar
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    Week 1, Day 3

    Thursday W1D3 08.09.22


    TnG Bench - POR Grip, 3:00 rest
    6s to
    90 X 6 X 3

    Larson Press - Comp Grip, 2:00 rest
    70 X 8 X 3

    All accessories 1 min rest

    EZ Curl Skulls
    30 x 12 x 3

    Standing DB Press
    17.5s X 13, 10
    12.5s X 15

    Face pulls // DB rear delta
    3x12 on both

    Leg Ext // Machine Pec Fly
    3x15 // 3x10
    Forgot which stack number

    Machine Hamstring Curl // DB Tri Ext
    3x12 on both


    Notes
    Trying really hard to 'feel' the muscles I'm meant to be working. Difficult on skulls, everything else was pretty good

    Biceps really sore today
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #847
    E-Stalker JiP's Avatar
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    Week 1 cardio

    Friday 09.09.22

    Running
    40ims 2 mins on 2 mins off
    HR 160 average

    Haven't ran for 2 weeks, was tough
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  8. #848
    E-Stalker JiP's Avatar
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    Week 2, Day 1

    W2D1 Tuesday 13.09.22


    Comp Bench - 2:30 rest
    3s to
    92.5 X 3
    95 X 3
    97.5 X 3
    102.5 X 2 X 2
    Accidentally did the same reps as last week

    CGBP - 1 min rest
    75 x 10
    75 x 7 X 3

    Comp Squat - Belt, 3:00 rest
    3s to
    170 X 3 X 3
    160 X 3

    All accessories 1 min rest

    Incline DB Flyes 4 sec eccentric
    7.5s X 12 x 2
    10s X 12

    DB Press
    15s X 20, 15, 14

    Cable Tri pressdown / Cable Tri Ext
    Stack 10 X 12 x 3 // Stack 6 X 10 X 3
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  9. #849
    E-Stalker JiP's Avatar
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    Week 2, Days 2, 3, 4

    Forgot to log this week for some reason

    I can't remember everything but I hit all my numbers and did all my planned sessions

    Recovery was good

    Ran for 1hr 20 mins
    4 min run, 2 min walk intervals
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  10. #850
    E-Stalker JiP's Avatar
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    Week 3, Day 1

    Wednesday W3D1 21.09.22


    Comp Bench - 3:00 rest
    Work to
    100 X 1
    105 X 2 X 3

    CGBP - 1:30 rest
    80 X 10
    80 X 7 X 3

    Comp Squat - Belt 4:00 rest
    Work to
    175 X 2 X 2
    155 X 4

    1 min rest for accessories

    4sec Eccentric DB Flyes
    10s X 12
    12.5s X 10
    10s X 12

    DB Press
    15s X 19, 15, 13

    Tri Pressdown // Tri Ext
    3 sets

    KB Kroc Row
    36 x 10 X 3
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #851
    E-Stalker JiP's Avatar
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    Rest of week 3 and cardio

    Again completely forgot to log my training - everything was complete except the optional leg day as I was climbing Helvellyn mountain on the Sunday. Need to remember to log after every session, so 4 sessions this week in total

    Sunday 25.09.22

    Hike / climbing
    5-6hrs (didn't track)
    750m elevation. 25k steps

    Notes
    Longest hike I've done - we took the hardest route up which was very steep but we got to the top in 2hrs or so, HR was very high this whole time, we all had to stop a few times. Took the easy route down, was much simpler but longer. Dicked around at the top for a while as we got lost

    Really glad I started running to prepare for this, I could keep up with my friends who all do a lot of fitness. Felt like I could have gone further.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  12. #852
    E-Stalker JiP's Avatar
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    Week 4, Day 1, 2 and 3

    My meds were changed last Tuesday and I was getting some awful side effects. Really bad nausea, went back to old dose, had to take a few days off work. Still only just feel normal now, a week later


    Sat 1st Oct

    Comp Bench
    Work to
    Doubles at 105 X 2 X 4

    CGBP - 1 min rest
    85 x 10, 7, 7, 7


    Notes
    Felt too sick at this point to keep going


    Sunday 2nd Oct


    Comp Squat
    Work to
    180 X 1 x 3

    Back/tris/shoulder bodybuilding work. 6 exercises total 4 sets each



    Tuesday 4th Oct

    TnG Bench
    85 x 8 X 4

    Larson Press
    65 x 8 X 3

    Comp Deadlift
    Work to
    205 X 1
    217.5 X 1
    225 X 1 @0.2ms
    225 X 1 @0.16ms

    2sec Pause Deadlift
    190 X 2 X 2

    Speed Deadlift Vs Bands
    150 X 3 X 3
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #853
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    Week 4, Day 4

    Thursday 06.10.22 W4D4


    HB Squat - Belt, 3:30 rest
    WL shoes and close stance
    Work to
    145 X 2
    157.5 X 2
    170 X 2
    157.5 X 2 X 2

    5ct Tempo Comp Squat - 1:30 rest
    135 X 3 X 3

    3 sets each 1 min rest
    Hack squat
    Hamstring curl // pec fly
    SSB split squat
    Hamstring machine // seal row
    Leg ext // adductor machine
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #854
    E-Stalker JiP's Avatar
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    Week 4, Day 5

    Catch up on bodybuilding work. Feeling close to 100% now

    3 sets 1 min rest
    Chins 10, 8, 7, 6, 5
    DB Skulls
    DB Press
    Kroc Row
    Ez curls
    Hammer curls
    Some other stuff
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  15. #855
    E-Stalker JiP's Avatar
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    Week 1, Day 1

    Sat W1D1 08.10.11


    Comp Bench - 3:30 rest
    Close-ish grip
    Work to
    100 X 1
    110 X 1
    115 X 1
    115 X 1 @0.18ms
    110 X 3 @0.1ms - rpe10
    95 X 4 X 4

    Comp Squat - Belt, 3:30 rest
    Super wide stance
    Work to
    170 X 1
    180 X 1 @0.3ms
    190 X 1 @0.25ms
    195 X 1 @0.2ms
    190 X 2 @0.21ms
    162.5 X 4 X 4

    Lat pulldown 4 sets
    Cable row 4 sets
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1 - Small pivot

    Monday 10.10.22



    Log Press
    Work to
    62 x 5 X 3

    Comp Deadlift
    Work to
    205 X 1
    217.5 X 3 @0.13ms @10
    200 X 3 @0.17ms

    Wide Stance GM
    50 x 10
    60 X 10
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 1 - Powerbuilding block

    W1D1 Weds 12.10.22

    Bodyweight 95.7
    Trying to gain 0.5 - 0.8 a month


    High Bar Squat - Belt 3:00 rest
    Work to
    135 X 1
    150 X 5 @0.46ms
    160 X 5 @0.38ms
    167.5 X 4 @0.3ms - New best
    145 X 6 X 3
    Last set was over 0.25ms velocity loss, stopped there, trying to keep it in the range of 0.2-0.25

    Speed Comp Bench
    80 X 3 X 3

    Wide SSB GM
    80 X 10 X 2

    Face Pulls 2x12
    Leg raises 2x10
    Side plank Powell raise 5kg X 10 X 2


    Notes
    My high bar squat is blowing up. Estimated max is just under 200kg, will be using this as main movement for 5 weeks then doing a comp specific block
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 2

    W1D2 Friday 14.10.22


    Comp Bench - 3:00 rest
    Close grip this block
    Work to
    97.5 X 6 @0.24ms
    90 X 6 X 4
    100 X 6 @0.12ms
    Did my last set heavy as I wasn't reaching the 20% loss and think my top set / back offs slightly too light

    All accessories 1 min rest


    Dips 12, 10, 8 //
    Straight Arm pull down 3x12

    Lat pulldown 3x13 //
    Dead bug side raises 3x8

    Leg Ext 3x10 //
    Pec Fly 3x10
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 3

    W1D3 Sat 15.10.22


    Deficit Comp Deadlift - Belt, 3:00 rest
    3" deficit
    Work to
    185 X 4 @0.3ms
    170 X 5 X 5
    Last set only just dropped below 20% velocity loss. Tempted to keep going but it was a high volume for me already.

    3-2-0 WG Bench
    70 X 6 X 2
    These were hard as hell

    All acc 1 min rest

    GHR 10KG X 8 X 3 //
    Copenhagens x 10 X 3 //
    Adductor machine X 10 X 3

    DB Press 17.5s X 14, 13, 12 //
    Tri Pressdown 3x12 //
    Tri Ext 3x8
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    Week 1, Day 4

    W1D4 Sunday 16.10.22

    Had some stomach troubles today, spent about 30 mins in the toilet, had to cut the session short and finish bodybuilding work tomorrow


    Log Press - Belt, 2:00 rest
    5s to
    62 x 5 X 4
    Last rep close to failure

    Speed Pause Comp Squat - Belt, 1:00 rest
    Work to
    140 X 3 X 3

    Reverse Grip SSB Squat - Belt, 2:00 rest
    Basically an SSB front squat
    Work to
    85 x 10 X 2
    100 X 8 @7
    Tough to gauge the weight here. Will do a heavy top set next time then back offs



    Notes
    Reverse SSB actually felt great. I thought I would hate it. Much easier to hold the bar than a normal front squat. Doesn't feel as far forward as a front squat, but definitely more forwards than HB. I get a lot of problems with my biceps cramping on FS which I didn't get with the SSB
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 1

    W2D1 Weds 19.10.22


    High Bar Squat - Belt, 3:00 rest
    Work to
    150 X 1
    162.5 X 5 @0.37ms, RPE7 I think
    147.5 X 6 X 6
    Plan was to keep going until I hit over 25% velocity loss

    POR Speed Bench - 1:00 rest
    85 x 3 X 3

    Wide Stance SSB GM - No belt, 1:30 rest
    90 X 9 x 4

    Hammer curls // face pulls 3 sets



    Notes
    Felt like my soul had left my body after the squats. The reps were all moving great but I've never done more than 5 or 6 heavy sets in a session.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 2

    W2D2 Friday 21.10.22


    CG Comp Bench - 3:00 rest
    Work to
    95 X 1
    102.5 X 5 @0.21 ms / 8.5RPE
    92.5 X 6 X 5
    Kept going until over 25% velocity loss
    Was struggling to set up as my hamstring was cramping really bad. Had to go flat backed last sets

    All acc 60s rest

    Banded Dips (bands reducing weight) 4x12
    Straight Arm pulldown 3x10 //
    Pec fly 3x8
    Lat pulldown 3x10 //
    Dead bug side planks 3x8

    Cardio
    Assault bike 20 min HR 130
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 3

    W2D3 Saturday 22.10.22


    2" Deficit Comp Deadlift - Belt, 3:00 rest
    Work to
    175 X 1
    192.5 X 3 @0.38ms
    197.5 X 3 @0.32ms / RPE7
    180 X 4 X 6
    Second rep was faster than the first on every set
    Last set was also fast but felt I had to stop at 8 sets

    Reverse SSB Front Squat - Belt, 2:00 rest
    100 X 8
    110 X 8
    115 X 8 @8.5
    110 X 8

    3-2-1 Tempo WG Bench - 1 min rest
    75 x 6 X 3

    Copenhagens 3x10
    GHR 10kg 3x8

    30 mins Assault bike 130HR


    Notes
    Work capacity seems to be going up. Enjoying getting so much work done.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 4 and week 3

    Sunday 23.10.22


    Log
    3 sets

    Comp Squat
    3 light sets


    Notes
    Had a really bad headache / fatigue so had planned to finish this tomorrow

    Turned out I had Covid, tested positive Monday, had a really bad fever from monday-thursday

    No training during the week as too sick



    Sunday 30.10.22


    HB Squat - Belt, 3:30 rest
    125 X 3
    140 X 1
    160 X 3 @0.31ms
    142.5 X 5 X 3

    Light Comp bench


    Notes
    Was still feeling pretty bad today but think the Covid is on its way out. I have completely lost my sense of smell/taste

    Just trying to keep some conditioning to return to normal training next week
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 1

    Wednesday W3D1 02.11.22


    HB Squat - Belt, 4:00 rest
    Close stance, WL shoes
    Work to
    150 X 1
    170 X 4 @0.31ms / 8RPE
    152.5 X 5 X 6
    Going until breaching 25% velocity loss

    POR Bench
    90 X 3 X 3


    Notes
    First proper session back post Covid. Still didn't feel great, had to save accessories for tomorrow as I was feeling pretty run down.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 2

    Friday W3D2 04.11.22


    CG Comp Bench - 3:30 rest
    Work to
    105 X 5 @9
    95 X 5 X 6
    Last set did wide grip, felt way stronger, much faster velocity

    Can't remember exactly what else I did - it was all my planned bodybuilding accessory work. About 8 exercises

    20 mins Assault bike average HR 155


    Notes
    Feeling very rundown still from Covid . Getting through the session was tough
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 3

    Sunday W3D3 06.11.22

    Pushed everything back a day I was feeling so beat up


    2" Deficit DL - belt, 3:30 rest
    Work to
    190 X 1
    205 X 3 @0.25ms / RPE7.5, overshot this a bit
    185 X 4 X 4

    Reverse SSB FS - Belt, 2:00 rest
    120 X 8 @Last rep 0.4ms, felt RPE8
    120 X 6 @RPE8
    115 X 8

    WG Tempo 3-2-0 Bench - 2:00 rest
    80 X 5 X 3
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 4, Day 1

    Wednesday W4D1 09.11.22

    I'm repeating week 3 again as Covid really messed up last week.

    Bodyweight 96.7kg, gaining a little too fast


    AM

    HB Squat - Belt, 4:00 rest
    Work to
    160 X 1 @0.53ms
    175 X 4 @0.33ms / RPE7.5
    180 X 3 @RPE9 - Velocity tracker battery ran out
    157.5 X 5 X 5

    POR Comp Bench
    90 X 3 X 3


    PM
    Running
    40 mins average HR 155
    2 min intervals



    Notes
    Running low on time for morning session as working different hours today.

    Both the top sets were personal records
    Last edited by JiP; 11-09-2022 at 04:25 PM.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 4 & 5

    Just recording the MS times for the big lifts as this site is basically impossible to use on my phone now.

    W4D2
    CG Comp Bench
    105 x 4 @0.19ms
    6 back offs

    W4D3
    Deficit DL
    205 x 3 @0.29ms / 7RPE
    6 back offs

    W4D4
    High incline bench 70 x 5, 3 back offs

    All accessory work and cardio done



    W5D1
    High bar squat
    180 x 4 @0.29ms
    185 x 3 @0.26ms
    165 x 5 x 3
    Tough session

    W5D2
    CG bench
    Have been too relaxed with pauses, more strict today so slower
    105 x 4 @0.15ms / @9
    6 back offs

    W5D3
    Deficit DL
    207.5 x 3 @0.2ms / 9RPE
    Much harder today that expected, was planning 215 x 3

    Reverse SSB 130 x 8 top set
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    W6d1

    Wednesday W6D1 23.11.22


    HB Squat - Belt, 4:00 rest
    work to
    175 x 1 @0.42ms
    190 x 3 @0.17ms (420lb)
    175 x 3 x 4
    Last 2 sets dropped to 35% velocity loss

    POR Speed Bench
    90 x 3 x 3

    Tempo 4-2-0 Snatch Grip RDL - No belt, 2:00 rest
    125 x 6
    135 x 6
    145 x 6 @9
    135 x 6

    Aerobike
    30 mins average HR 140



    Notes
    Really happy with the high bar. Last year I struggled to high bar squat 70% of my low bar, now it's 5kg under.

    Moving into powerlifting block again next week with low bar twice a week, back to comp bench & comp deadlift too. Much more specific.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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