JiP's Powerlifting Log

[RipCJ]

Where is the training?

I think you started with too much volume that you weren’t adapted to (ie six squat back off sets on W1D1). I’d drop some volume across all exercise slots on all days. You could reduce intensity by capping all top sets to RPE 8 (some of your very specific SBD supplemental exercises work up to RPE 9).

I would recommend training through the oblique issue by finding exercises that don’t bother it and load appropriately.

Let me know if you want some more guidance!

[JiP]

Where is the training?

I think you started with too much volume that you weren’t adapted to (ie six squat back off sets on W1D1). I’d drop some volume across all exercise slots on all days. You could reduce intensity by capping all top sets to RPE 8 (some of your very specific SBD supplemental exercises work up to RPE 9).

I would recommend training through the oblique issue by finding exercises that don’t bother it and load appropriately.

Let me know if you want some more guidance!

Hi dude. Thanks a lot for the input. I think I did maybe push the volume/intensity too quickly. I was trying to use a scaled approach, but perhaps this was too fast. I think moving home/gym compromised my recovery a bit. Although I had no signs beforehand with any oblique pain, so I think there was also an element of bad luck.


23.10.19

Press-ups for sets of 15
Ab exercises
Stretching

30 mins total



25.10.19

CGBP 6 sets
Chins 6 sets
DB Press 6 sets
Lat pulldowns // DB curls 3 sets
30 mins steady state cardio at HR 130-135


Notes
My oblique is now feeling near 100%, but unfortunately on Tuesday 29.10.19 I got food poisoning and have been sick for the last few days. I haven't been able to keep much food down. I am hoping to return to training tomorrow (01.11.19).

I am also going on holiday from 07.11.19 - 13.11.19. Pretty much the worst combination of injury, illness and then holiday all in a row! But not much I can do about that.

[JiP]

02.10.19

20 mins bicycle to/from gym

Pause Squats w/belt (4:00 rest)
130 x 4 @6
135 x 4 @7
140 x 4 @8
132.5 x 4

Comp Bench (3:45 rest)
80 x 4
85 x 4 x 5

RDL (2:00 rest)
110 x 8
120 x 8 x 2

Lat pulldown x 3 //
DB curls x 3

sRPE: 7
Length: 1hr 30

Notes
First session post food poisoning. Ate very little for the past 3-4 days. I felt pretty tired/light-headed. But this session was fine.

Going to listen to CJ and cut some volume/intensity across the board.

[JiP]

Monday 04.11.19

Cycle to/from gym 10 mins each way

Comp Bench (3:45 rest)
80 x 4
87.5 x 4 @7
90 x 4 @8
82.5 x 4 x 3
Still getting used to the set up on their comp bench, changed the rack height today so I could get tighter

Pause Deadlift w/belt (4:00 rest)
120 x 4
150 x 4 @6
155 x 4 @7
160 x 4 @8.5
152.5 x 4
Pauses weren't long enough, going to drop the weight/ego and do a strict 2ct pause

DB Press (2:00 rest)
17.5's x 8 x 4
17.5's x 6 x 2
Kept all the RPEs under 8

2 sets of pulldowns
2 sets of curls
25 mins static bike at 135 heart rate


Length: ??
sRPE: 7


Notes
Had some pretty serious DOMS from Saturday's session that probably pushed the RPE up.

I tried going to the gym at 11am to see how busy it would be, was a bit too busy for my taste. I will stick to 8-9am. Way too many guys shouting and dropping stuff everywhere. People seem to throw something on the floor when it likely would have been as much effort to just place it on the floor. Was starting to worry I was going to get a 20kg plate on my foot.

Saw a guy deadlift 255kg / 562lb for 8 today. Impressive.

[JiP]

Weds 06.11.19

cycle to/from gym 10mins each way

Squat w/belt (4:00 rest)
120 x 5
140 x 5
150 x 5 @8
140 x 5 x 3

CGBP (2:00 rest)
60 x 8 x 5
All under 8 RPE

Incline DB Bench (2:00 rest)
22.5's x 8 x 4
All under 8 RPE

4 sets pulldowns
25 min static bike 135hr



Notes
Squats looking okay but losing tightness. Weights feeling heavy post injury/illness combo. Making sure to stay under 8RPE on everything

[JiP]

Thurs 07.11.19

cycle to/from gym 10 mins each way

Deadlift w/belt (4:00 rest)
110 x 5
135 x 5
160 x 5
175 x 5 @8
160 x 5 x 3

2ct Bench (3:45 rest)
80 x 4 @7
80 x 4
80 x 4
80 x 4
80 x 4 @8.5

Leg Press (1:45 rest)
100 x 10 x 4



Notes
Had to get this done as quickly as possible but it still took a while. I am now heading away for 8 days on holiday.

Not a bad end to the training cycle, but definitely a few unfortunate weeks in regards to injury, sickness and planned holiday. I had not expected to have all 3 back to back, but I suppose that's life. Should be healthy and ready to go once I'm back.

[JiP]

12.11.19

Press-ups
250 in 31 min


Notes
Away with my partner from 7.11.19 to 13.11.19. This gave me a surprising amount of DOMS.



14.11.19

cycle to/from gym 10 mins each way

Squats w/belt (4:00 rest)
110 x 4
135 x 4
155 x 4 @6.5
150 x 4 x 4
Higher back-off % used as top set much easier than expected

Bench (4:00 rest)
92.5 x 4
87.5 x 4 x 4

DB Press (2:00 rest)
20's x 6 x 5

4x10 lat pulldown
4x8 supinated curls

Session length: 2hr
Session RPE: 7

30 min static bike


Notes
Had to train in front of a mirror today as both platforms were being used. This actually really helped my squat as I haven't been able to video from the front and didn't realise my left knee had started to drift in again causing my hips to shift. My left elbow was also rising loads. I will use this rack again in the future as it rarely seems to be in use and the mirror is very helpful right now.

I think sticking to training 4x a week and hugely increasing all my assistance work/volume has increased my work capacity. As this session last year would have definitely felt a lot longer.

I am waiting to hear back from Worsley to write my training. Until then my plan was to reduce volume and increase weight on the bar, then do a peaking block afterwards.

[JiP]

Sat 16.11.19 - Local fun competition


35 min cycle

TnG Bench
90 x 1
100 x 1
110 x 1 @9

Trap Bar Deadlift
205 x 1
225 x 1
245 x 1
265 x fail
255 x 1 @10

Squat
Passed due to sore legs

35 min cycle


Lifting time: 4hr
sRPE: 6


Notes
A group of guys from my church lift and one of them has a pretty nice converted garage set-up. They do this competition every 3 months or so. There was about 20 or so people lifting, there were very few rules so it was pretty chaotic. It was fun though.

This obviously wasn't planned training, I also went way too heavy on the deadlift as my ego took control. I was hoping to get my volume deadlift work in and some accessories but it was just too busy.

[JiP]

Monday 18.11.19


Cycle to/from gym 10 mins each way

Comp Bench (4:00 rest)
90 x 1
100 x 1 @7
105 x 1 @8.5
95 x 3 x 3

Deadlift w/belt (4:00 rest)
175 x 4 x 2
Meant to be 3 sets but back too DOMS'd

DB Press (2:00 rest)
20's x 6 x 5

4x8 lat pulldown

Lifting time: 1hr 15 min
sRPE: 9


Notes
Worsley got in touch but he hasn't written my program yet. Just continuing with my old plan until he does. Bench felt strong today but my back was incredibly sore from the trap bar deadlifts, didn't think they would make me sore at all, oh how wrong I was.

My quads were still pretty fried as well from the cycling/squatting. Might need to reduce my cycling a bit, I'll see what Worsley thinks.

[JiP]

Weds 20.11.19


Squats w/belt (4:15 rest)
140 x 1
160 x 1
175 x 1 @8.5
152.5 x 4 x 4

TnG Bench (4:00 rest)
80 x 3
92.5 x 3 @6
97.5 x 3 @7
97.5 x 4 @8.5
95 x 3

CGBP (2:30 rest)
70 x 6
75 x 6 @6
80 x 6 @7
82.5 x 6 @8
77.5 x 6

4x10 machine row
4x10 supinated curls
20 min bicycle to/from gym


Lifting time: 2hr
sRPE: 8


Notes
I had really bad indigestion all last night and this morning meaning I slept badly and it was pushing my RPE's up. I just tried my best to ignore it but it was definitely making me feeling lethargic/frustrated. I had to train today as I am working 14hr days tues/sat/sun.

The squats felt heavy but they moved fast on camera. I am definitely finding RPE's a struggle to navigate but I am really enjoying using them. I replied to Mike Tuscherer's story on instagram talking about bar speed vs how heavy the weight feels and he actually replied to me saying bar speed on camera is a better gauge of RPE in his opinion. That was pretty cool.

Worsley is still writing my program. Just continuing what I had planned until then. I have been digesting a lot of information put out by Barbell Medicine on pain science recently. They are some well educated dudes, it's good that they link to all research articles cited in their podcasts.

[JiP]

Thurs 21.11.19


Press (3:45 rest)
50 x 5 x 4

Deadlift (4:00 rest)
155 x 5
180 x 4 @9 (planned to be an 8 but went too hard)
170 x 4

RDL (2:30 rest)
130 x 8 - too heavy
120 x 8 x 2

BB Row (2:00 rest)
65 x 8 x 3

Suitcase Deadlift (2:00 rest)
60 x 6 x 3 (each arm)
//
Half-Sits
BW x 15 x 3

10 min static stretch
40 mins on-road bicycle

Total lifting time: 1hr 30
sRPE: 8


Notes
So Worsley has got back to me with the programming. It is an 8 week block with the aim of "Linear periodisation with supporting lifts and general strength/bodyweight work to facilitate a capacity to handle higher loads, strengthen connective tissue and have an injury free training block".

He wants to bring the press & push press back in which is fun. I'll swap it out if it causes neck problems, he's given me some advice on better technique. The volume of competition work is lower than my planned training block but all of the accessory work is much higher.

[JiP]

Fri 22.11.19


Speed Squat w/belt (1:30 rest)
120 x 2 x 4

Speed Bench (1:30 rest)
75 x 3 x 4

Deadlift (1:30 rest)
140 x 2 x 4

DB Row (2:00 rest)
27.5 x 10 x 4
//
Hypers
BW x 15 x 4

Heel Taps (1:30 rest)
BW x 10 x 4

Goblet Squat (2:00 rest)
37.5 x 8 x 2
//
DB Incline
22.5's x 8 x 2

40 min static bike
20 min road bike


Notes
Worsley has included speed work in the program. I always liked speed work for my deadlift, but I know the evidence isn't very strong for it helping in powerlifting. I assume he has put it in for general development.

Lots of variations/accessory work and supersets over the next 8 weeks.

[Matt413413]

Thurs 21.11.19


Press (3:45 rest)
50 x 5 x 4

Deadlift (4:00 rest)
155 x 5
180 x 4 @9 (planned to be an 8 but went too hard)
170 x 4

RDL (2:30 rest)
130 x 8 - too heavy
120 x 8 x 2

BB Row (2:00 rest)
65 x 8 x 3

Suitcase Deadlift (2:00 rest)
60 x 6 x 3 (each arm)
//
Half-Sits
BW x 15 x 3

10 min static stretch
40 mins on-road bicycle

Total lifting time: 1hr 30
sRPE: 8


Notes
So Worsley has got back to me with the programming. It is an 8 week block with the aim of "Linear periodisation with supporting lifts and general strength/bodyweight work to facilitate a capacity to handle higher loads, strengthen connective tissue and have an injury free training block".

He wants to bring the press & push press back in which is fun. I'll swap it out if it causes neck problems, he's given me some advice on better technique. The volume of competition work is lower than my planned training block but all of the accessory work is much higher.

How long are you holding each stretch? How long would you be holding a hamstring stretch for? How many seconds?

[JiP]

How long are you holding each stretch? How long would you be holding a hamstring stretch for? How many seconds?

I hold all my stretches for 45sec to 1 minute.



Weds 27.11.19

Soaking wet throughout this entire workout as I cycled in the pouring rain and my waterproof gear sucks. It was not pleasant.

Squats w/belt (4:15 rest)
130 x 5
155 x 5 @8.5
150 x 5 x 2

Press (4:00 rest)
52.5 x 5 x 3

Bulgarian Split Squats (2:00 rest)
26 x 10 x 3
//
DB Swings
20 x 15 x 3

Dips (2:00 rest)
BW x 14
BW x 11
//
Chins
BW x 5
BW x 4
//
Press-ups
BW x 15
BW x 11


20 min road cycling
30 min static bike

Lifting time: 1hr 20
sRPE: 7


Notes
I didn't realise how much conditioning work was in Worsley's program. The volume on the main lifts is relatively low (but intensity high), but pretty high volume on all the accessory movements. The supersets were hard, my fitness clearly isn't that good right now. The volume on all accessories increases weekly.

First time doing split squats. They made my glutes swole like nothing I've experienced before. I think the unilateral work will be really beneficial.

I'm working many hours this week alongside social commitments so the week will be challenging.

[JiP]

Thurs 28.11.19


Speed Squat (1:30 rest)
120 x 2 x 5

Speed Bench (1:30 rest)
80 x 3 x 5

Speed Deadlift (1:30 rest)
145 x 2 x 5

DB Row (2:00 rest)
28 x 10 x 4
//
Hypers
5 x 15 x 4

Heel Taps (1:30 rest)
BW x 10 x 3

20 mins road cycling

Time lifting: 1hr 15 min
sRPE: 7

[JiP]

Sat 30.11.19


Box Squat w/belt (4:00 rest)
120 x 5
135 x 5 x 3

Deadlift w/belt (4:00 rest)
177.5 x 5 @8.5
170 x 5 x 2

RDL w/belt (2:30 rest)
140 x 8 x 3

Half-Sits
BW x 20 x 3

Road cycling 20 min

Time lifting: 1hr 20 min
sRPE: 7



Notes
First time doing box squats, they were done below parallel and with a short pause. Also no rocking back onto the box, aimed to stay tight. Felt good and I Imagine it will have a good carryover to my competition squat.

Training with limited time this week, but getting it done.

[JiP]

Sunday 01.11.19


Comp Bench (4:00 rest)
80 x 5
95 x 5 @10 (overshot this)
90 x 5 x 2

Push Press (3:45 rest)
62.5 x 5 x 3

BB Rows (2:00 rest)
70 x 8
80 x 8 x 3

Pull-ups (2:00 rest)
BW x 6 x 3

DB Press (2:00 rest)
17.5's x 10 x 3
//
DB Suitcase Deadlift
48 x 6 x 3 (each arm)

EZ Skulls (2:00 rest)
15 x 8 x 3
//
Decline Sit-ups
BW x 15 x 3

DB Curls (1:30 rest)
7.5's x 10 x 3

Static bike 30 min
Road cycling 20 min


Lifting time: 1:20
sRPE: 7


Notes
This looks like a lot of work, but it wasn't that challenging. Had to throw in some accessory bits I didn't have time for yesterday.

Felt good doing push press after avoiding it for so long due to my neck issue.

[JiP]

Monday 02.11.19


Squat w/belt (4:15 rest)
135 x 5
157.5 x 5 @8.5
150 x 5 x 2

Press (3:45 rest)
52.5 x 5 x 3

Split Squats (2:00 rest)
28 x 10 x 3
//
DB Swings
20 x 15 x 3

Dips (2:00 rest)
BW x 14
BW x 12
BW x 11
//
Pull-ups
BW x 5 x 2
BW x 4
//
Press-ups
BW x 17
BW x 15
BW x 13

Road cycling 20 min

Lifting length: 1hr 30
sRPE: 8.5


Notes
Dealing with some DOMS from 3rd day training in a row. Squat depth was 90% good, but going to sink them next week. My technique doesn't get any worse when I go an inch or two below parallel and it doesn't feel any more difficult.

[JiP]

Wednesday 04.12.19


Speed Squats (1:30 rest)
120 x 2 x 6

Speed Bench (1:30 rest)
77.5 x 3 x 6

Speed Deadlift (1:30 rest)
145 x 2 x 6

DB Rows (2:00 rest)
30 x 10 x 4
//
Hypers
10 x 15 x 4

Heel Taps (1:30 rest)
BW x 12 x 3

Goblet Squat (2:00 rest)
45 x 8 x 2
//
DB Incline
20's x 8 x 2

10 mins static stretch
20 mins static bike
20 mins road bike

Lifting time: 1hr 30min
sRPE: 7


Notes
I had really bad heartburn throughout this session which made it way less fun. I still question the value of speed squats/bench (I do feel speed deadlifts work for me personally). I will keep doing them as programmed, but I have asked Worsley for his reasoning behind including them.

[JiP]

Thurs 05.12.19


Box Squats w/belt (4:00 rest)
110 x 5
135 x 5 x 3
Box too low, need to stick a thin plate on top (was on 3 small boxes)

Deadlift w/belt (4:00 rest)
155 x 5
180 x 5 @9
172.5 x 5 x 2

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

DB Press (2:00 rest)
20's x 8 x 4
//
Suitcase Deadlift
48 x 6 x 4 (each arm)

Half-Sits
BW x 15 x 3

40 min road cycling total today

Lifting time: 2hr
sRPE: 8.5

Notes
This was a long and hard session, made significantly harder as I have a sore throat and headache. But it was good despite that. Deadlift is starting to feel better, partly from embracing I will always have some degree of back rounding when I pull. Trying to keep very straight doesn't work for me.

[JRMoore82]

RIP health

[JamesA1990]

RIP health

Holy fuk i read this as RIP Heath and i thought OP's name was Heath and he died

[JiP]

Sunday 08.12.19


Comp Bench (4:00 rest)
92.5 x 5 @9
90 x 5 x 2
75 x 8 x 2 (close grip)

BB Row (2:00 rest)
80 x 8 x 4

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

Pull-ups (2:00 rest)
BW x 6 x 3

DB Curls (2:00 rest)
10's x 8 x 3
//
EZ Skulls
15 x 8 x 3


Bicycle 20 min off road


Notes
Second two sets of comp bench were much easier. Focused on getting a big arch. Need to take every advantage I'm going to get to avoid having a poverty bench forever.

Still have a cold.

[JiP]

Thurs 12.12.19


Squats w/belt (4:00 rest)
135 x 5
160 x 5 @9.5
150 x 5 x 2

Press (4:00 rest)
55 x 5 x 3
Had to press/squat with a fcking bent bar, I was able to get it comfortable for squat but felt terrible on pressing

Split Squats (2:00 rest)
28 x 10 x 4
//
DB Swing
20 x 18 x 4

Dips (2:00 rest)
BW x 4 sets (1 rep from failure)
//
Chins
BW x 4 sets (1 rep from failure)
//
Press-ups
BW x 4 sets (1 rep from failure)


Road bicycle 20 min


Notes
Still getting over cold / very bad cough causing me to sleep pretty bad. Also had to work 50hrs from Saturday to Tuesday due to Christmas rota being different to normal. Going to drop my light/speed day this week given how run down I am.

On top of all that my roommate (I didn't choose my housemates, got this place through an agency) woke me up at 5am playing loud music, appeared to be pretty drunk/high on a Wednesday night. This has happened a few times now and he gets a bit verbally aggressive when I ask him to turn it down, then he acts completely normal the next day. I'm genuinely wondering if this guy has a mild learning disability or a mental health/neurological condition affecting his social skills and decision making. At first I just thought he wasn't a particularly nice person but the more I interact with him the more I am wondering, I think he may have trouble understanding he's being a nuisance to everyone.

I feel pretty uncomfortable in my own house around this guy, especially as he seems to sometimes stay up all night randomly. So that is causing me some life stress at the moment.

[JiP]

Saturday 14.12.19


Comp Bench (4:00 rest)
90 x 5 x 3

Push Press (4:00 rest)
65 x 5
67.5 x 5
65 x 5

BB Rows (2:00 rest)
80 x 8 x 4

Pull-ups (2:00 rest)
BW x 6 x 4

Incline DB Press (2:00 rest)
22's x 9 x 3
//
Decline Sit-ups
BW x 15 x 3

Skulls (1:45 rest)
15 x 8 x 3
//
DB Curls
12.5's x 7 x 3


20 mins road cycling

Total lifting time: 1hr 40 min
sRPE: 8



Notes
Today was tough as I'm still not feeling 100%. Still have a bad cough and not sleeping great because of it. Also had some bad glute DOMS. But I got it done.

[JiP]

Sunday 15.12.19


Pause Box Squat w/belt (4:00 rest)
110 x 5
130 x 5 x 3
(3 blocks with 10kg bumper on top)

Speed Deadlift w/belt (1:30 rest)
145 x 2 x 8

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

DB Press (2:00 rest)
24's x 6 x 4
//
Suitcase Deadlift
47.5 x 6 x 4 (each arm)

DB Row (2:00 rest)
30 x 10 x 4
//
Hypers
10 x 15 x 4


10 mins static stretch
20 mins road bicycle


Note
As I had to drop a day this week and juggle the week around no heavy deadlifts. Everything moving well today though.

[JiP]

Monday 16.12.19


Squats w/belt (4:15 rest)
125 x 2
145 x 2
165 x 2 x 3
Low volume on main lifts this week

Press (4:00 rest)
55 x 5
57.5 x 5 x 2

Split Squats (2:00 rest)
30 x 10 x 5 (each leg)
//
DB Swings
20 x 20 x 5

Dips (2:00 rest)
BW x failure x 5
//
Pull-ups
BW x failure x 5
//
Press-ups
BW x failure x 5

DB Curls (2:00 rest)
10's x 10 x 4
//
Decline Sit-ups
BW x 15 x 4

30 min static bike
20 min road bike

Total lifting time: 2hr
sRPE: 7.5


Notes
I felt good today despite third day training in a row. Increased volume on all accessory work this week and low volume/high intensity on main lifts.

[JiP]

19.12.19


Comp Bench (4:00 rest)
90 x 2
100 x 2 x 3

Push Press (4:00 rest)
72.5 x 3 x 3

BB Rows (2:00 rest)
80 x 8 x 5

Pull-ups (2:00 rest)
BW x 7 x 4

5 sets skulls superset with 5 sets curls
5 sets decline sit-ups
25 min static bike
20 min road bike


Lifting time: 1hr 45 min
sRPE: 7

[JiP]

I had to push these sessions a day forward as it was my birthday last week and I also worked an extra 14hr shift. I think my fiancee would have murdered me if I spent my birthday at the gym rather than with her.

Sunday 22.12.19

20 mins off road cycle

The fcking gym was closed for a deep clean in the morning, did not realise this and showed up then had to spend the next couple hours tweaking on caffeine and beta alanine while I did housework. I was working at 2-10pm so couldn't come back later.


Monday 23.12.19

Back at my parents, training in the garage

Pause Box Squats w/belt (4:00 rest)
100 x 5
120 x 2
140 x 2
150 x 2 x 3

Deadlift w/belt (4:00 rest)
150 x 2
170 x 2
190 x 2 @6.5
195 x 2 @8
195 x 2 @8.5

RDL w/belt (2:30 rest)
130 x 8 x 3

DB Press (2:00 rest)
20's x 10 x 3
//
Suitcase Deadlift
47.5 x 6 x 3 (each arm

Half-sits
BW x 20 x 3


Notes
I have a cold again. Feels like I've been sick the whole of December so far. But I haven't let that deter me from training. I am proud of my self-discipline over the last 6 months. No more weak excuses stopping training. Hopefully listening to an experienced coached and not getting constantly injured should yield some good numbers over the next couple years.

Deadlift felt lighter than expected.

[JiP]

Wednesday 25.12.19


Squats w/belt (4:00 rest)
142.5 x 5
142.5 x 5
142.5 x 9 @8.5
(last set on core lifts in weeks 5-8 is a rep test)

Press (4:00 rest)
52.5 x 5
52.5 x 5
52.5 x 8

Split Squats (2:00 rest)
32 x 10 x 3
//
DB Swings
22 x 15 x 3

Dips to failure
Pull-ups to failure
Press-ups to failure
x2


Lifting time: ??
sRPE: 9


Notes
Hard session today due to still having cold. Keep forgetting to reading my session time and session RPE, but want to keep a log of them for future.

Looking forward to the rep tests at 80+%.