JiP's Powerlifting Log

[JiP]

W2D3 Tues 27.06.22

Was a bit under the weather for a couple of days so pushed things back again. Not ideal but getting it done


Comp Speed Squats - Belt, 1:00 rest
125 + Light Bands X 3 X 8

Comp Bench - 4:00 rest
Work to
120 X 1 @8 - Pause too fast
120 X 1 @8.5 - Good pause
CGBP - 1:00 rest
70 X 15
70 X 8 X 3

Comp Deadlift - Belt, 4:00 rest
Work to
220 X 1 @8.5
185 X 4 X 5

Circuit 1:30 rest
Sled 90 X 20m
Tri Ext stack 9 X 8
dB tempo curls 12.5s X 7
Plank 45sec
X 3 rounds


Notes
Signed up for a comp in exactly 8 weeks, again at my gym. Not sure if my performance will be better/worse than last time, just doing it for the experience and going to have fun

[JiP]

Weds 28th

Log
Lunge
Row

Forgot to write it down


W3D1 Friday 30.06.22

SSB Pin Squat - 4:00 rest
3s to
145 X 3
150 X 3 @8
142.5 X 3 X 4

Notes
Had some real stomach problems today - had to take a dump 3x alone during this exercise, was doing farts which could have cleared the gym out. Had to call it a day there. Felt blessed I didn't **** myself

[JiP]

Saturday W3D2 02.07.22


Comp Bench - 4:00 rest
Work to
115 X 1 @6.5
125 X 1 @10 - Maybe another 2.5kgs, really weak pause. Never benched more than 120 in/outside comp
3-3-0 Tempo Bench - 3:30 rest
Superset WG chins 2sec hold at top
102.5 X 3 X 3
POR Grip - 3:00 rest
92.5 X 6 X 3

Pendlay Row - 2:30 rest
100 X 6 X 4

SSB Lunge - 30 sec on 30 sec rest
50 X 8 mins

Echo bike
Including lunges 40 mins total at 145HR


Notes
The bench wouldn't have passed in comp but happy with the PB 8 weeks out

[JiP]

Sunday W3D3 03.07.22


Log Press - Belt, 3:30 rest
From floor, normally do from rack, they've moved the equipment
4s to
62 X 4
64.5 X 4
67 X 3
Was getting too light headed

BB Press - Belt, 2:30 rest
50 X 8
55 X 6
50 X 8

Snatch Grip SLDL - Belt, 3:30 rest
4s to
145 X 4
157.5 X 4
160 X 4 @9
145 X 4

Circuit - 1:30 rest between rounds
WG Pull ups x 7
Preacher curl 25 X 8
Tri preasdown stack 10 X 10
Rear delt flyes 5s x 13
Plank X 45sec
X 3 rounds


Notes
Took the dog to the gym with me today, was annoying as hell at first but she calmed down luckily.