yessir - when you've been doing high reps for a while that heavy stuff can be a shock I love it once I get rolling though.
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Thread: JiP's Powerlifting Log
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04-15-2022, 09:54 AM #781It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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05-09-2022, 11:32 AM #782
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Life
I didn't train for 3 weeks, puppy life, other personal life issues and a large workload ran me into the ground. I got into this horrible mental block thinking it would just be 1 week off but I couldn't bring myself to the gym. Not training was making me miserable
I am back at it now. Life is evening out.
Saturday 07.05.22
Comp Squat
5s to 140
Comp Bench
5s to 90
Comp Deadlift
5s to 160
Sunday 08.05.22
Comp Squat
5s to 145 X 5 X 3
Comp Bench
4s to 90 X 4 X 3
Comp Deadlift
5s to 165 X 5 X 2Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-11-2022, 04:49 AM #783
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 2, Day 1 - Developmental block
Wednesday 11.05.22 W1D1
Comp Squat - Belt, 3:30 rest
Work to
140 X 1
160 X 1
180 X 1 @8
147.5 X 5 X 4
TnG Bench - 3:00 rest
60 X 4
80 X 4
90 X 4
95 X 4 @6.5
97.5 X 4 @7.5
102.5 X 4 @9
Notes
Took the dog to the gym today and she was being very hard to manage, trying to bite everything, chewing the hell out of her lead when she was tied up. Think she was over stimulated so had to call it a day early
Lifts moved well. Still knocking the dust offPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-14-2022, 02:44 AM #784
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
W1d2
W1D2 Friday 13.05.22
Comp Bench - 3:30 rest
Work to
100 X 1
107.5 X 1 @7.5
92.5 X 4 X 4
Comp Deadlift - Belt, 3:30 rest
5s to
170 X 5 X 4
Notes
Running short on time again today, need to make more of an effort to get to bed earlier but it can be difficult with the puppy.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-14-2022, 02:48 AM #785
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 1, Day 3
W1D3 Saturday 14.05.22
Log Press - Belt, 3:00 rest
42 X 4
52 X 4
62 X 4 @8
57 X 4 X 3
RDL - No belt, 2:00 rest
120 X 8
120 X 8
130 X 8
Used to do these with ****ty form and more of a deadlift from the hang, trying really hard to focus on neutral/straight back, keeping tight and feeling it through glute/hams
DB Press - 2:00 rest
22.5s X 8 @6.5
25s X 8 @8
25s X 7 @9.5, got distracted mid rep
DB Split Squat - 2:00 rest
32 5s X 8 X 3
Form a little sloppy here, need to drop weight slightly
Notes
Chest feeling extremely sore today. Feeling run down but better than expected given first week back at it.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-16-2022, 11:19 AM #786
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 1, Day 4
W1D4 Sunday 16.05.22
5-2-0 HB Squat - No belt, 3:30 rest
70 X 4
100 X 4
120 X 4 @7
120 X 4 @8
125 X 4 @9.5
112.4 X 4
Slingshot Bench - 3:00 rest
80 X 4
90 X 4
105 X 4
110 X 4 @8
105 X 4 X 2
Hard to gauge RPE on this
Notes
Ran out of time again today as had friends staying over this weekend.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-18-2022, 08:42 AM #787
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 2, Day 1
W2D1 Weds 18.05.22
Comp Squat - Belt, 4:30 rest
Work to
150 X 1
170 X 1
180 X 3 @8.5
152.5 X 5 X 5
TnG Bench - 3:30 rest
80 X 4
90 X 4
97.5 X 4 @7
100 X 4 @9.5 - First few reps moved faster, lost the line a bit
90 X 4
RDL - No belt, 2:00 rest
130 X 8 @6
132.5 X 8 @7
132.5 X 8 @8
Cardio
Aerobike 15 mins
Notes
Squats were tough, conditioning to sets of 5 is not good right now, sets looked good and moved really well. Felt like I'd had a stroke afterward, was really struggling to focus and felt very dazed
Definitely an RPE9 session overallPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-20-2022, 08:05 AM #788
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 2, Day 2
Friday 20.05.22
Comp Bench - 3:30 rest
Work to
100 X 1
110 X 1 @8.5
95 X 4 X 5
Last couple backoffs were real grinders, RPE on the top set seemed accurate though
Comp Deadlift - Belt, 4:00 rest
Work to
175 X 1
205 X 1 @8
170 X 5 X 5
DB Press
17.5s X 12, 12, 11, 10
Circuit
Chins X 7
Preacher chrls 25 X 7
Tri Ext stack 8 X 8
Sled 80 X 20m
X 4 roundsPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-21-2022, 02:35 AM #789
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 2, Day 3
Saturday W2D3 21.05.22
Log Press - Belt, 3:30 rest
42 X 4
52 X 4
57 X 4
64.5 X 3 @9.5
57 X 4 X 5
DB Split Squat - 2:00 rest
27.5s X 9 X 4
Circuit
Farmers walk 60s X 40m
Lever row 40 X 10
Powell press, trap3 raise, 5kg X 10
Plank 40 sec
1 min max speed Aerobike
Cardio to round out session, 45 mins including circuit 140HR average
Notes
Workload has been higher than last week but feeling less sore / have more energy.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-22-2022, 01:56 AM #790
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 2, Day 4
W2D4 Sunday 22.05.22
5-2-0 HB Squat - No belt, 3:30 rest
4s to
120 X 4 @7.5
125 X 4 @8.5
115 X 4 X 2
Challenging to gauge RPE on these
Slingshot Bench - 3:30
4s to
90 X 4
105 X 4
110 X 4 @9.5
105 X 4 X 2
Once again finding it really hard to judge RPE here
45° Incline Bench - 2:00 rest
50 X 8
55 X 8 @8.5
50 X 8 X 2
Notes
Had the dog with me today and she was so ****ing annoying. Trying to eat everything, ripping up the floor, tearing her lead, barking really loud. Obviously the gym is too much stimulus for her at the moment and I don't have the time to constantly monitor her
Had to end the session there as I'd run out of time looking after the dog for so longPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-25-2022, 01:12 AM #791
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 3, Day 1
W3D1 Wednesday 25.05.22
Comp Squat - Belt, 4:30 rest
Work to
170 x 1
190 X 1 @9 - stance was a little too wide
150 X 5 X 3
155 X 5 - brought stance in, felt much stronger
155 X 8 @8
TnG Bench - 3:30 rest
4s to
100 X 4 @8
92.5 X 4 X 3
92.5 X 7 @9.5
Notes
Helping my friend move house straight after this so going to finish the session tomorrow.
I'm not sure if bringing the stance in just made me way stronger or if I am good at grinding out reps. On high rep sets I always seem to be able to outperform but it doesn't translate that well to 1RMPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-26-2022, 04:13 AM #792
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05-26-2022, 04:16 AM #793
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 3, Day 2
Thursday 26.05.22
RDL - No belt, 2:00 rest
70 X 8
100 X 8
125 X 8
130 X 8
135 X 8
130 X 8
Finding it tough to judge RPE on a lift like this, trying to maintain very good form
Circuit
Sled 100 X 20m
Lever Row 37.5 X 9
Tri Ext Stack 8 X 8
Plank X 45sec
Preacher curl 25 X 8
Aerobike 1 min max
X 4 rounds
Aerobike to make up 1hr total cardioPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-27-2022, 03:26 AM #794
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 3, Day 3
W3D3 Friday 27.05.22
Comp Bench - 4:00
Work to
105 X 1
110 X 1 @8
95 X 4 X 6
Comp Deadlift - Belt, 4:00 rest
Work to
195 X 1
210 X 1 @9
165 X 5 X 5
Notes
Everything felt heavy today. Felt kinda rundown. Don't really feel sore but my legs/back felt tired.
Think deadlift is dragging as I did RDL yesterday instead of on Wednesday, usually my estimates 1RM does seem to stagnate in these periods then one day just has a huge jump.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-28-2022, 01:35 PM #795
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 3, Day 4
W3D4 Saturday 28.05.22
Bodyweight down from 97.5kg to 94kg over last 4 weeks
Log Press - Belt, 3:30 rest
52 X 4
62 X 4
64.5 X 3 @10
54.5 X 4
57 X 4
Changed technique slightly, keep head back
59.5 X 4
59.5 X 7 @9
Much stronger
Split Squat - 2:00 rest
27.5s X 10 X 2
32.5s X 8 X 2
DB Press - 2:00 rest
22.5s X 8 X 4
//
Chins BW 4x7
Aerobike
45 mins total cardio average HR 140
Notes
Glad the minor technique change made some big difference on log.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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05-29-2022, 05:20 AM #796
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 3, Day 5
W3D5 Sunday 29.05.22
5-2-0 HB Squat - No belt, 3:30 rest
4s to
120 X 4
130 X 4 @8
132.5 X 4 @8.5
120 X 4
120 X 4
Slingshot Bench - 3:30 rest
4s to
105 X 4
110 X 4
115 X 4 @8
117.5 X 4 @9
105 X 4
Sumo Deadlift - Belt, 3:00 rest
4s to
170 X 4
180 X 4 @7
190 X 4 @9
170 X 4Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-01-2022, 05:03 AM #797
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 4, Day 1 - Coached session
W4D1 Wednesday 01.06.22
Comp Squat - Belt, 4:30 rest
Work to
175 X 1
195 X 1 @9
157.5 X 5 X 5
Last set still feeling pretty strong
Comp Bench - 4:00 rest
Work to
110 X 1 @7
115 X 1 @9 - Lost the line a bit
Tempo 3-3-0
97.5 X 3 X 5
Notes
Have been going solo with all my training since January as I was essentially writing my own programs by that point with online coaching.
I have thought for a while I need more input on technique in person. Felt an instant increase on bench and lots to work on for squat/bench. Was really impressed with the coaches inputPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-02-2022, 02:47 AM #798
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 4, Day 2
W4D2 Thursday 02.06.22
Paused Slingshot Bench - 3:30
4s to
105 X 4
110 X 4
115 X 4 @8.5
117.5 X 4 @9.5
107.5 X 4 X 2
Last week did this TNG, trying to control better on the bottom 2 inches of the lift as I am very sloppy there
Sumo Deadlift - Belt, 3:30
4s to
155 X 4
175 X 4
185 X 4 @9
165 X 4 X 2
Aerobike
20 min 135HR
Notes
Legs / lower back were very sore and tired from yesterday. Felt tired as hell in general, really wasn't enjoying myself. Upper body wasn't very sore at all thoughPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-04-2022, 02:19 AM #799
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06-04-2022, 10:39 AM #800
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 4 Cardio
Sat 04.06.22
Running with the dog
40 mins 155 HR
Notes
Have been running around with the dog a bit on walks, thought I'd stick the HR monitor on and a bit more effort. Was fun. Did a mixture of sprints / agility stuff then 1 min on 1 min offPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-05-2022, 02:38 AM #801
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 4, Day 4
Sunday W4D4 05.06.22
Log Press - Belt, 3:30 rest
4s to
62 X 4
64.5 X 4 @8.5
67 X 4 @9.5 - pushed head through too early
62 X 4 X 3
Still need to work harder on technique but not bad
5-2-0 HB Squat - 3:00 rest
4s to
120 X 4
130 X 4 @7.5
135 X 4 @9
122.5 X 4 X 2
45° Incline Bench - 2:00 rest
50 X 8
60 X 8
55 X 8 X 3
Circuit - 1:30 rest
Lever row 45 X 9
Sled 90 X 40m
Plank 40sec
Aerobike 1 min max
Aerobike steady state
Total cardio 145HR 45 mins
Notes
Legs feeling a bit tired from the run yesterday. But feeling much better today. Will be training tomorrow as relatives visiting mid week has pushed schedule back
Going away for 5 days next week but will be able to train 3x in pivot week and will do circuits while I'm away
There's a PL comp in August at the gym but not sure I'll be able to do it due to holidays/family commitmentsPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-11-2022, 02:57 AM #802
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Pivot Week, Day 1
Pivot week D1 Friday 11.06.22
Days 1-4 away on holiday, did a fair amount of walking/hiking/running around with the dog
SSB Pin Squat - Belt, 3:00
Depth 1" below parallel
3s to
105 X 3
125 X 3
140 X 3
145 X 3 @8.5, strained my upper back slightly on this set
3-3-0 Tempo Bench - 3:00 rest
3s to
90 X 3
100 X 3
102.5 X 3 @9
All sets superset with 3 WG Pull Ups 2 sec hold at the top
POR Comp Bench
95 X 5 @8.5
DB Press
22.5s X 10 X 2
WG Pull Ups
BW X 7 X 2
Circuit - 1:15 rest
Tri Ext Stack 9 X 8
Preacher Curl 25 X 10
Plank 45sec
1 min Aerobike
X 3 roundsPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-15-2022, 04:16 AM #803
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Rest of pivot week
Back strain was a lot worse than I thought, back was very painful Saturday, was more manageable by Sunday, did a GPP session Sunday and running around with the dog instead of my planned sessions. Slept really bad for a few nights, still sore but doesn't hurt once warmed up
Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-15-2022, 04:22 AM #804
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 1, Day 1 - Developmental
W1D1 Wednesday 15.06.22
Speed Comp Squat - Belt, EMOM
3s to
125 + Mini bands X 3 X 8
Sweaty work, with a proper set up only like 30 seconds between sets, was breathing heavy by the end
Slingshot Bench - 3:30 rest
4s to
110 X 4
115 X 4
120 X 4
125 X 4 @9 +7.5kg PB
115 X 4 X 2
Much stronger than expected today, had to check I hadn't misloaded on top sets
Snatch Grip SLDL - 2:00 rest
4s to
125 X 4
145 X 4
150 X 4 @8.5
135 X 4 X 2
Notes
No time for GPP today. Going to start bringing the dog back to the gym so will be walking her down for my GPP session tomorrowPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-18-2022, 02:22 AM #805
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 1, Day 2
Saturday W1D2 18.06.22
Hardly slept Thursday night so had to push things back a day
Comp Bench - 3:30 rest
Work to
110 X 1
115 X 1 @6.5
120 X 1 @9
Tempo 3-3-0
100 X 3 X 3
POR grip no tempo
92.5 X 6
90 X 6
85 X 6 X 2
SSB Pin Squat - 3:30 rest
Couple inches above parallel today, only choice is that or a couple inches below
Work to
140 X 3
150 X 3
160 X 3
165 X 3
170 X 3 X 2
165 X 3
Circuit - 1:30 rest
DB Press 22.5s X 11 X 3
Sled 90 X 40m
Preacher curl 25 X 11
Plank 45sec
Tri Ext stack 9 X 8
X 3 rounds in 15 min
Notes
Really happy with how bench is going. Estimated 1RM is higher than ever at the start of a block, 120 was my max in compPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-19-2022, 02:47 AM #806
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 1, Day 3
Sunday W1D3 19.06.22
Log Press
Worked up to 64.5 X 4 but could barely finish the set as I was getting such bad syncope, decided to do this tomorrow instead. Pressing muscles were also very sore
Comp Deadlift - 4:00 rest
Work to
200 X 1
210 X 1 @7
215 X 1 @8.5
182.5 X 4 X 5
Much stronger than at the end of last block
Pendlay Rows - 2:00 rest
105 X 6 X 3
Using a lot of hip extension here
Circuit - 1:30 rest
WG Pull Ups X 7
Rear delt flyes 7.5s X 12
Cable facepulls Stack 7 X 12
Echo bike 1 Min max
X 3 rounds
Echo bike steady state
Total cardio 30 mins 135HRPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-20-2022, 02:24 PM #807
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 1, Day 4
W1D4 Monday 20.06.22
Log Press - Belt, 3:30 rest
4s to
62 X 4
67 X 4 @8
64.5 X 4 X 3
CGBP - 1:15 rest
60 X 20
60 X 10 X 3
SSB Lunges - 30 seconds on 30 seconds off
50 X 6 rounds
Circuit - 1:30 rest
Seal row 50 X 9
Supine Curl 12.5s X 9
Tri preasdown stack 8 X 8
Plank X 40sec
Farmers 60s X 40m
X 3 roundsPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-22-2022, 05:59 AM #808
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06-23-2022, 05:56 AM #809
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
W2d1
Thursday W2D1 23.06.22
Slept through my alarm yesterday so couldnt train
SSB Pin Squat - Belt, 3:30 rest
To 2" below parallel
3s to
125 X 3
135 X 3
140 X 3
145 X 3
150 X 3 @7.5
142.5 X 3 X 2
Judging RPE here is hard, feel heavy as hell but fast on video, just an awkward movement
Slingshot Bench - 3:30 rest
4s to
110 X 4
120 X 4
125 X 4 @9
117.5 X 4 X 3
Top set same difficulty as last week but all others lower RPE
WG Pull ups
BW X 7 X 4Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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06-25-2022, 02:17 AM #810
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 2, Day 2
W2D2 Saturday 25.06.22
3-3-0 Tempo Bench - Comp grip, 4:00 rest
3s to
90 X 3
100 X 3 X 3 - Super set with 3x3 WG chins 2sec hold at the top
POR Grip, 1 sec pause, 3:30 rest
90 X 6 X 4
Snatch Grip SLDL - 3:30 rest
4s to
145 X 4
152.5 X 4
157.5 X 4 @8.5
147.5 X 4 X 2
Circuit - 1:30 rest
Seal row 50 X 8
Preachers 25 X 9
Cable Tri Ext stack 10 X 8
Plank 45sec
Echo bike 1 Min max speed
Echo bike steady state
25 mins total cardio 145HR
Notes
Little bit short on time today. Feeling a bit sleep deprived too. Very busy/stressed with work at the moment as I have a student with me which is very draining. Going to try and nap this afternoon
Used my rest time to do warm up sets / load plates for other lifts, saved a lot of timePowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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