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  1. #511
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    W2D2
    Saturday 22.02.20


    Comp Squats w/belt (4:30 rest)
    100 x 5
    120 x 5
    140 x 5
    162.5 x 5 x 4
    Last set RPE9

    Front Squats w/belt (4:00 rest)
    100 x 5
    115 x 5 x 3
    115 x 3 (had to rack it as biceps cramping so hard)

    Press w/belt (4:00 rest)
    50 x 8 x 4

    DB Rows (2:00 rest)
    30 x 12 x 4

    Suitcase DL (2:00 rest)
    50 x 6 x 4 (each side)
    //
    Decline Sit-ups
    BW x 18 x 4

    DB Curls (1:45 rest)
    12.5's x 10, 10, 9, 8


    15 mins static cycle intervals - Average HR 150-160
    10 mins road cycle


    Notes
    Good session.
    Last edited by JiP; 02-23-2020 at 10:04 AM.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #512
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    W2D3
    Sunday 23.02.20


    Comp Bench (4:00 rest)
    60 x 5
    80 x 5
    95 x 5 x 4
    Last set RPE9

    Push Press w/belt (4:00 rest)
    60 x 5
    70 x 5 x 4
    Last set RPE 9

    BB Rows (2:00 rest)
    80 x 10 x 3

    RDL w/belt (2:30 rest)
    120 x 8
    142.5 x 8 x 4

    Weighted Dips (2:00 rest)
    20 x 8 x 3
    //
    V-sits
    BW x 15 x 3


    10 mins static bicycle intervals - Average HR 145-155
    10 mins road bicycle


    Notes
    Enjoying watching the numbers slowly creep up. I had some pretty horrendous quad DOMS so today went much better than expected.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #513
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    W2D4
    Monday 24.02.20


    Comp Deadlift w/belt (4:30 rest)
    100 x 5
    130 x 5
    160 x 5
    185 x 5 x 4
    Last set RPE 8.5
    Chest was cramping up hard and I nearly puked.

    DB Press (2:00 rest)
    24's x 7 x 4

    Skipped accessories -
    Split squats // DB Swings
    Chins // burpees

    10 mins road bicycle



    Notes
    I had to extend my training week by a day and train my 3 heavy days in a row as I was working 4 long days in a row (14hr shifts) Tuesday - Friday last week. I wasn't scheduled to work the Wednesday, so I stupidly trained my easy speed day on the Monday as I thought I'd be able to hit it hard Wednesday and have 2 days rest.

    My entire body felt like it had been hit by a truck today. My elbows, shoulders, hips and upper back were all hurting. I did the minimum I could get away with.

    Training the 3 heavy days in a row in retrospect was not a good idea. Luckily I am still healthy and hit all my lifts.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #514
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  5. #515
    E-Stalker JiP's Avatar
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    I had a diarrhoea and vomiting bug monday-thursday last week. Probably ate less than 1k calories each day and puked/shat most of it out. So obviously had to push training back.



    Monday 02.03.20
    W3D1


    Comp Squat w/belt (4:30 rest)
    100 x 5
    120 x 5
    140 x 5
    167.5 x 5 @8.5
    160 x 5 @8
    157.5 x 5 @8
    157.5 x 5 @8

    Press w/belt (4:00 rest)
    55 x 6 x 4
    Last set RPE 10

    RDL w/belt (2:30 rest)
    145 x 8 x 4

    DB Rows (2:00 rest)
    30 x 12 x 4 (each arm)

    DB Swing (2:00 rest)
    30 x 20 x 4
    //
    V-sit
    BW x 15 x 4

    DB Curls (1:45 rest)
    12.5's x 10 x 4


    10 min rower
    10 min road bicycle


    Notes
    I have moved to a new gym. It is much bigger, with many racks, many power bars and even calibrated rogue plates. It is heaven in that area. It is limited in other areas though, the cardio machines aren't great and the dumbbells only go up to 30kg.

    I realised I had calculated the numbers for my first 2 weeks wrong, I had accidentally added an extra 3-4%. I scaled things back today in an attempt to go no higher than @8 ideally. Things 'felt' heavy today (possibly because of new set-up), but they looked good on camera.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #516
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    W3D2


    Comp Bench (4:30 rest)
    80 x 5
    97.5 x 6 @9
    95 x 5 x 3

    Comp Deadlift w/belt (4:45 rest)
    140 x 5
    165 x 5
    195 x 5 @8 (video)
    185 x 5 x 3

    Chins (2:00 rest)
    BW x 10, 9, 8, 7

    Weighted Dips (2:00 rest)
    20 x 8 x 4
    //
    Half-sits
    BW x 15 x 4


    15 min foam roll / static stretch
    20 min road bicycle





    Notes
    Training on a competition bench felt so much better and easier to set-up than my previous gym and home gym. Hopefully that'll give me a little boost to numbers. My pauses were a little weak, they were there, but just about as minimal as possible.

    Deadlift was strong. Based my back-off numbers off an estimated max of 237kg.

    I spoke to the gym owner today who told me they are doing an IPF comp in June, which is amazing as the gym is 10 minutes away from my house. I will be training towards that.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #517
    E-Stalker JiP's Avatar
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    W3D3


    Push Press w/belt (4:15 rest)
    50 x 5
    60 x 5
    72.5 x 5
    70 x 5 x 3

    Front Squat w/belt (4:15 rest)
    100 x 5
    115 x 5 x 5

    DB Press (2:00 rest)
    20's x 6
    27.5's x 6
    25's x 6 x 3

    Split Squats (2:00 rest)
    17.5's x 10 x 4
    //
    Suitcase DL
    60 x 6 x 4

    Chins (2:00 rest)
    4 x failure
    //
    Press-ups
    4 x failure


    Notes
    Front squats with a well knurled power bar tore my neck to pieces. Front squats still looked kind of ****ty / kind of acceptable. But they're getting stronger and feeling better, so that's good.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  8. #518
    E-Stalker JiP's Avatar
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    Sunday 08.03.20
    W3D4



    3-2-0 Speed Squats (1:15 rest)
    narrow stance, no belt
    120 x 2 x 8

    Speed Pause Bench (1:15 rest)
    75 x 3 x 8

    Speed Deadlift w/belt (1:15 rest)
    140 x 2 x 8

    BB Rows (2:00 rest)
    82.5 x 10 x 4

    Heel Taps (1:45 rest)
    1 min non stop x 4

    15 min road cycle


    Notes
    My body felt ruined after yesterday's training. I think I may need to slightly scale back some of my accessory exercises so the last set is @8 or @9 max. Need to take it slow and smooth.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  9. #519
    E-Stalker JiP's Avatar
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    Week 4

    16.03.20

    I have had a bad cold the past week. I am 99% sure it's not coronavirus as I haven't had a fever (still been going to work). I've been sleeping really badly and not feeling very rested. I was planning on getting back in the gym today but I still have a bad cough and other symptoms.

    My gym has asked anyone showing any symptoms to stay away until they're better. I was going to just ignore that but in the long term it won't hurt to take another day's rest. I don't think I'd have a particularly good session feeling like this anyway. This winter I have trained when I had a cold and it always sucked.

    This winter I have had 5 colds, food poisoning and a diarrhea/vomiting bug. I have spent about 35 days being sick. It sucks.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  10. #520
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    W4D1


    Comp Squats w/belt (4:30 rest)
    85% max
    172.5 x 2 x 8

    Press w/belt (4:00 rest)
    57.5 x 4 x 5

    RDL w/belt (2:30 rest)
    145 x 8 x 4

    DB Row (2:00 rest)
    30 x 12 x 4

    DB Curls (1:45 rest)
    12.5's x 8 x 4

    Heel Taps
    4 sets max reps in a minute





    10 mins static stretch
    15 min road bicycle


    Notes
    Squats looking pretty symmetrical and strong. Felt pretty gassed today and still not 100%, but was a good session regardless.

    The UK may be going into lockdown soon which means no one will be able to go to the gym. I guess if that happens I'll have to do GPP bodyweight workouts at home and probably try and lose some weight.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #521
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    Fri 20.03.20
    W4D2


    Comp Bench (4:30 rest)
    102.5 x 2 x 4
    105 x 2 x 4

    Speed Deadlift (1:30 rest)
    70% e1RM
    160 x 2 x 8

    DB Press (2:00 rest)
    25's x 8 x 4

    Chins (2:00 rest)
    BW x 9, 8, 7, 6

    Weighted Dips (2:00 rest)
    20 x 6 x 4

    Planks (1:30 rest)
    45sec x 4


    15 min foam roll/static stretch
    15 min road bicycle


    Notes
    Bench felt strong. Both my adductors had horrendous DOMS. Having to take these 2 weeks off in this training cycle cos of illness has ****ed me up for sure. But it will be fine.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  12. #522
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    Week 1, Day 1 - Work capacity / GPP

    So the UK went into quarantine the day after my last workout. Training had been going in a good direction and I was looking forward to competing in June, but I suppose that is life. Competition is off and gyms likely to be closed for the next 2-3 months.

    I have bought a rickety pull-up/dip station for my room. No access to any home gyms. When I took my 6-8 months off due to my physical health last year I put on about 6-8kg of bodyfat that I am still hanging onto. Going to take this is an opportunity to focus on my GPP/fitness and lean up. This would have been pretty much my plan in June anyway, so don't think it'll make much difference in the long term.



    Tues 24.03.20

    Cardio
    2 hours road cycle - Not sure of HR/distance


    Notes
    Had been feeling pretty depressed the last few days with everything going on. As I didn't have my chin bar yet decided to just get some good cardio in.


    W1D1
    Thurs 26.03.20

    Bodyweight 93.5kg / 206lbs

    Used a loaded backpack for weighted exercises.

    Split Squats (2:00 rest)
    17.5 x 15 x 4
    //
    Backpack Swing
    17.5 x 20 x 4

    Pull-ups (2:00 rest)
    BW x 6 x 4
    //
    Feet Elevated Press-ups
    BW x 15 x 4

    Dips (2:00 rest)
    BW x 10 x 4
    //
    V-sits
    BW x 12 x 4

    Lifting time: 50 min



    Notes
    Chin station arrived late Wednesday. Took a little while to assemble it and I had work in the evening (I am still going to work as I work in a residential home for people with learning disability).

    It's harder to do chins/dips on the rack as it's pretty damn unstable.

    Plan is to increase volume / decrease training times building up to a 4 week peak, then repeat. I'm praying the gym will be open again in some capacity after 8 weeks.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #523
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    W1D2
    Fri 27.03.10



    Pistol Squat (2:00 rest)
    BW x 7 x 4
    //
    Single Leg Deadlift
    10kg x 10 x 4

    Pyke Press Up (2:00 rest)
    BW x 10 x 3
    //
    Sit Ups
    BW x 15 x 3

    Diamond Press Up (2:00 rest)
    BW x 8 x 3
    //
    Backpack Curls
    15kg x 10 x 3


    Notes
    Pistol squats are much harder on my leg left. I can just about do 1 full pistol on each leg but it's not easy. I go down to about parallel but hoping to push that further and improve my balance/stability.

    I will probably add an explosive movement to the start of each day. Some sort of jump or explosive press up.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #524
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    Sunday 29.03.20

    Broad Jump // Clapping press-up
    BW x 3 x 6 on each

    Split Squat (2:00 rest)
    20kg x 15 x 4
    //
    Dips
    BW x 12 x 4

    Pyke Press-up (2:00)
    BW x 10 x 2
    //
    Lateral Lunge
    BW x 8 x 2 each leg

    V-sits (1:45 rest)
    BW x 12 x 2
    //
    Russian twists
    BW x 10 x 2 each side



    Monday 30.03.20

    Pistol // single leg DL
    4x7 & 4x10

    Chins // Backpack rows
    4x7 & 4x15

    Press-ups // DB Swings
    3x20 & 20kg x 20 x 3




    Weds 01.04.20


    Broad Jump // Clapping press-up
    BW x 3 x 6 on each

    Split Squat (2:00 rest)
    20kg x 15 x 4
    //
    Dips
    BW x 12 x 4

    Pyke Press-up (2:00)
    BW x 10 x 2
    //
    Lateral Lunge
    BW x 8 x 2 each leg

    V-sits (1:45 rest)
    BW x 12 x 2
    //
    Russian twists
    BW x 10 x 2 each side
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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