JiP's Powerlifting Log

[JiP]

Fri W3D4 03.09.21

I slept through my alarm and didn't make it to actual gym. But at home in 30 mins did my

Plyos
Abs
Shoulders



Sat W4D4

Comp Bench - 4:00 rest
Work to
100 X 1
107.5 X 1
115 X 1
120 X 1 @8.5
105 X 4 X 2
105 X 5 @9.5

CG Speed Bench - EMOM
70 X 3 X 8

Jump Squats - 1:00 rest
50 X 5 X 4

Deficit Deadlift - No belt, 3:00 rest
165 X 4
180 X 4 - video
165 X 4 X 4

Speed Deadlift - Belt, EMOM
140 X 2 X 8

BB Rows - 2:00 rest
90 X 8 X 4

Split Squats - 2:00 rest
27.5s X 9 X 4

Alt. Curls 17.5s X 7 X 4 //
Tri Pressdowns Stack 12 X 8 X 4

Aerobike 140 HR 30 mins

Bench video - https://youtu.be/GheNpINAmHs
Deadlift video - https://youtu.be/xzJCtoLm7xA



Notes
Long but really good session. Hitting a bench PB with reps in the tank is awesome.

[JiP]

W4D5 Sunday 05.09.21


SSB GM - No belt, 2:00 rest
60 X 8
80 X 8
90 X 8
100 X 8 X 2

Farmers - 2:00 rest
60 X 20m
70 X 20m
80 X 20m X 4

Step Ups - 2:00 rest
50 X 7 per leg X 4

Chins - 2:00 rest
7.5 X 6 X 4

Aerobike 20 Mins 150HR


Notes
I really don't like good mornings. I find it too hard to gauge how strict I'm supposed to be. Similar to RDLs, except RDLs I can feel working a lot more regardless. I've just been doing them very strict. Dont think it's an exercise I'd choose myself

I know a lot of folks just do them to 45 degrees and load the weight up. That seems kinda dumb though. Who knows

[JiP]

Tuesday W5D1 07.09.21


Comp Squat - Belt, 4:30 rest
Work to
170 X 1
192.5 X 1 @8.5
180 X 3 X 2
180 X 5 @9.5 - Video

Half-Pause Bench - 3:00 rest
Work to
82.5 X 4
85 X 4 X 2
82.5 X 4

Chins BW X 8 X 4 //
Knee Raises BW X 10 X 4

Aero bike 20 mins 145 HR

180 squat
https://youtu.be/eeF5vAaAeFw


Notes
Squats much stronger than last week. Doing the heavy single is good practise.

[JiP]

Wednesday W5D2 08.09.21


Log Press - Belt, 3:00 rest
Work to
62 X 3
72 X 2
62 X 3 X 4
The logs weigh 2kg more than I thought, which is cool

4" Deficit Deadlift - No belt, 3:00 rest
Work to
165 X 4 X 6

Sled Push 80 X 20m X 4 //
Broad Jumps BW X 12 X 4

Aerobike 30 at 140 HR. I had my HR monitor on for my sled/broad Jumps and my HR was average 140 for 20 mins during that too


Notes
Really didn't feel like training but got quite a lot done.

[JiP]

Friday W5D3 11.09.21


Comp Bench - 4:00 rest
Work to
110 X 1
120 X 2 @10 - 264lb
110 X 3
107.5 X 3
107.5 X 5 @10

Speed Bench EMOM
70 X 3 X 8

Goblet Walk
45 X 45sec X 4
//
Heel Taps
BW X 12 X 4

Supine Curls
15s X 10 X 4
//
Cable Pressdown
Stack 12 X 10

Put my HR monitor on for accessory work, did bodyweight squats between sets to keep average HR at 140 for 30 min


Notes
Great bench.

I am feeling pretty beat up. Got some forearm tendonopathy coming on. Generally just feel run down

[JiP]

Sunday W5D4 12.09.12


Jump Squat - 1:00 rest
50 X 5 X 5

Comp Deadlift - Belt, 5:00 rest
Work to
205 X 1
220 X 3 @10 - 485lb
205 X 3 X 3

Speed Deadlift EMOM - Belt
145 X 2 X 8

BB Row - 2:00 rest
90 X 8 X 4

HR monitor on for deadlifts/rows. Kept my HR up with squats again, 30 mins at 140 HR

Aerobike 140 HR 30 min

[JiP]

Monday W5D5 13.09.21


Chins BW X 8 X 4
Split Squats 22.5s X 10 X 4 // ab wheel
Step Ups 22.5s X 7 X 4
Hammer Curls 12.5s X 13 X 4 //
Pressdowns Stack 12 X 10 X 4


Notes
Kept the HR monitor on. Short rests today. 45 mins at 145HR

Glad I got these extra bits done. Although I missed my Farmers walks this week

[JiP]

Wednesday W6D1 15.09.21


Comp Squat - Belt, 5:00 rest
Work to
145 X 3
170 X 1
185 X 3 X 2
185 X 4
PB on volume in a single session

Half-Pause Bench - 3:00 rest
60 X 4
70 X 4
85 X 4 X 5
PB volume / reps again

Chins // Heel Taps // BW Squats
7.5 X 6 X 4
BW X 10 X 4
BW X 10 X 4

Aerobike
15 mins 135 HR. 30 mins total cardio at 135


Notes
I felt really ****ty today mentally. Got a lot of external stuff going on. Despite that the weights moved well. By the time I got to accessories felt like I was moving through tar.

[JiP]

Sunday W6D2 19.09.21


Comp Bench - 4:30 rest
Work to
100 X 1
110 X 3 @9
110 X 3 @8
110 X 3 @9.5
70 X 3 X 8 - Speed bench EMOM

Comp Deadlift - Belt, 5:00 rest
Work to
200 X 1
210 X 3 X 2
210 X 5 - Last rep slight hitch but still good
145 X 2 X 8 - Speed dead EMOM

BB Row - 2:00 rest
90 X 8 X 4

Split Squats 25s X 9 X 4 //
Heel Taps BW X 10 X 4

Hammer Curls 17.5s X 9 X 4 //
Pressdowns Stack 12 X 10 X 4

Accessory work from speed deads onwards was 145 Average HR for 1hr 10 mins


Notes
Realised I've been using a fat pad bench that's 14" wide. Switched back to the IPF spec bench and it was definitely weaker which sucked. Hopefully I can make some technical changes to emulate being on the wider bench, not sure what those are yet..

I've been away for the past 3 days due to funeral.

[JiP]

Monday 20/09/21

Took the day off work today as feeling very bad mentally. Spent the day with my wife. Chose not to train as I was very sore and low mood.



Tuesday 21/09/21

1hr of
Plyos
Press ups
Core exercises
Squats/Burpees
Arms with 5kg dumbbells


Notes
Again having a pretty awful time today mentally. Chose to do my conditioning exercises at home.

The only 'big' lift I have missed from this week is my deficit deadlifts. Everything else was conditioning work.

So far from a perfect week. But with the funeral and everything else going on I'll take it.

[JiP]

Weds W7D1 22.09.21


Comp Bench - 4:00 rest
Work to
100 X 1
105 X 1
115 X 2 + 1 fail
115 X 1
I forgot to put the safeties on for bench so I had to roll it off. Strained my rib/intercostal and couldn't bench after that

Comp Deadlift - 4:00 rest
Work to
205 X 1
215 X 1 X 3
Felt very heavy

4" Deficit Deadlift - 3:00 rest
165 X 4 X 4

Sled Push // Knee Raises // Air squats
90 X 20m X 6
BW X 10 X 6
BW X 10 X 6

Aerobike to make up 45 mins (including sled circuit) Cardio at 140 HR


Notes
Bench is definitely weaker on IPF spec bench. Should have dropped my ego instead of trying to hit the triple, especially as I only bench heavy on Sunday.

Today was dumb. Lesson learned hopefully.

[JiP]

Forgot to log this session

Fri 24.09.21

Comp Squat 5 min rest
Work to 170 X 1
195 X 1 X 3 (430lb)
Singles all felt around RPE 8 to 8.5 which is where I want them to be

Bench
Couldnt unrack 60kg cos of rib pain

Split Squats // Heel Taps
27.5s X 10 X 2
BW X 10 X 2

Arms
Hammer curls 17.5s x 9 X 3
Tri Pressdowns Stack 12 X 10 X 3

Shoulder Circuit X 2

45 mins HR 140 with 20 min Aerobike


Notes
Mildly irritating I've injured some muscle near my rib but blessed I can train nearly all movements pain free. Tri Pressdowns were mildly painful

[JiP]

Sunday W7D3 26.09.21


Jump Squats 50 x 6 x 3 // 1:30 rest
Chins BW x 9 x 3

Farmers 80s x 2 //
Broad Jumps x 12 x 2

Step ups 22.5's x 8 x 3

50 mins 145 HR

Aerobike 50 mins 145 HR



Notes
I have been counting too much of my high rep work as cardio. I should be doing extra cardio. I think it's alright to count some of it toward cardio numbers during more intense weeks.

[JiP]

I forgot to log these sessions

Monday 29.09.21

Speed Bench
Speed Deadlift
BB Row 2 sets
Goblet 2 sets

30 mins cardio 145HR
Total 1hr 10 min 145HR


Tues 30.09.21

Bench work to 100 x 3
Bis/tris 3 sets
Shoulders 2 sets

35 min Cardio - Forgot my HR tracker



Notes
Weird bench injury is almost gone - Only hurts on unrack/rerack. Maxing out my Squat/Deadlift on Thursday

[JiP]

Thursday 30.09.21


Comp Squat - belt, 5:00 rest
Work to
170 x 1
190 x 1
200 x 1
210 x 1 - 463lb (5kg PB)

Comp Bench
70 - 80 for some reps
Rib still very tender

Comp Deadlift - belt, 5:00 rest
Work to
205 x 1
215 x 1
227.5 x 1
240 x fail - Above knees, close


210 Squat





Notes
Very bittersweet day. Hitting the squat felt great. But just really surprised the deadlift wasn't there as the past few weeks my deadlift has been very strong. I haven't been deadlifting after heavy squats which is perhaps why deadlift has been so strong having it's own day.

I don't want to overthink the reasons I didn't hit the deadlift. But the past 3 times I've maxed out on the SBD my deadlift has consistency underperformed and I have never hit the number I wanted. I feel this may be down to a technique issue as I am very fast off the floor and always fail above the knee. For next cycle I am planning to go back to deadlift basics and starter with hips higher and try to keep back straighter.

[JiP]

Saturday W8D2 02.10.21


SSB Squat - No belt, 3:00 rest
100 X 5
120 X 5
130 X 5
140 X 5 @8.5
132.5 X 5 X 2
First time doing these. Felt pretty good

Bench
60 X 8
Unracking hurt rib so decided to leave it for today

Press 40 X 8 X 4 //
Dips BW X 9 X 4

HR monitor on
Chins BW X 8 X 4 //
Leg Ext 15 X 12 X 4 (last set to failure)
Heel Taps BW X 10 X 4

Aerobike 45 min
1hr total cardio HR 140


Notes
Worsley hasn't given me new program yet, said to pad this week out with 3 strength sessions of my choice.

I picked some potential exercises for the new cycle and thought I'd try one today, not sure if it'll be kept in though.

[JiP]

Sunday W8D3 03.10.21


Deadlift - Belt, 3:00 rest
Trying hips higher rather than going by what feels good
Work to
145 X 5
165 X 5
175 X 5 X 4

BB Rows - 2:00 rest
95 X 6 X 4

Circuit
Chins X 8
Feet elevated press ups X 15
Knee Raises X 10
X 4

Aerobike - 45 mins
Total cardio 1hr 145HR


Notes
Hips higher deadlfit felt good, but things do at lighter weights. I'm going to stick with it as there's no reason to switch back to hips lower. I think it'll pay off.

[COBBER]

Sup dude nice gym you train at! In on this.

There's a definite sweet spot for the hips in a deadlift aye, got any videos of your deadlift? keen to see comparison!

[JiP]

Sup dude nice gym you train at! In on this.

There's a definite sweet spot for the hips in a deadlift aye, got any videos of your deadlift? keen to see comparison!

My gym is great! I will upload some side videos from old Vs new. Doesn't look that different right now though


Mon 04.10.21 W8D4

Arms/shoulders
Cardio
1hr total 140HR



Tues 05.10.21 W1D1 - Pivot week


Comp Squats - Belt, 2:30 rest
Sets of 8 to
142.5 X 8
147.5 X 8 X 2
145 X 8

Dips - 2:00 rest
10kg X 8 X 4

Belt Squats
3 sets
First time doing these, our machine is awkward as hell


Notes
Worsley hasn't given me new program yet so making up my own pivot week.

I would definitely use Pendulum squats over belt squat. Our belt squat feels horrible, not in a good way.

[JiP]

Thurs 07.10.21 W1D2


Comp Bench - 2:30 rest
70 X 8
80 X 8
85 X 8
87.5 X 7
85 X 7
80 X 7
No rib pain today. Trying not to go above RPE8

Snatch Grip Deadlift - No belt, 2:30 rest
100 X 10
120 X 10
130 X 10 @8.5
125 X 10

Chins BW 4x8

Bis/Tris 3 sets

30 mins Aerobike 145HR

[JiP]

Sat W1D3 09.10.21


SSB Squat - No belt, 2:30 rest
work to
110 x 10 @5-6 RPE
120 x 10 @7.5
120 x 10 @8.5
Judging RPE on higher rep sets is tough

CGBP - 2:00 rest
60 x 10
70 x 10 x 3 Last set RPE9

Comp Deadlift - Belt, 2:30 rest
work to
160 x 8
165 x 8 @8
160 x 8

Circuit - 2:00 rest
Chins x 8
Heel-taps x 10
Broad jumps x 12
x 4 rounds

Aerobike 50 min
With circuit total cardio 1hr 10min HR140


Notes
Deadlift after high rep squats was hard as hell. Will do them on separate days I think.

[JiP]

Sunday W1D4 10.10.21

Bodyweight 93.5kg. Down from just under 98 10 or so weeks ago

Log Press - Belt, 2:00 rest
42 X 8
52 X 8
52 X 8
52 X 8 @9
47 X 8
The logs we have are 42 and 72kg

Pendlay Row - 2:00 rest
80 X 10 X 3

DB Press 22.5s X 9 X 3 //
Single Arm Row 50 X 8 X 3

Pendulum Squat 25 X 10 X 3

Hammer Curls 17.5s X 8 X 3 //
Pressdowns Stack 11 X 10 X 3

Aerobike
40 mins or so
Had the HR monitor on for whole session - 140 HR for 2hrs 10 mins

[JiP]

Tuesday 12.10.21 W2D1

Worsley has sent me new program, luckily a lot of the stuff is close to what I was programming anyway


Comp Squat - Belt, 2:30 rest
145 X 8
150 X 8
150 X 8
150 X 8 @7
The reps feel heavy but the last moved fast

Incline Bench - 2:00 rest
50 X 10
60 X 10
60 X 9
55 X 10

Circuit - 2:00 rest
Chins X 8
Hanging Knee Raises X 8
Heel-taps X 10
BW Squats X 15
X 4 rounds

Aerobike 25 min
Total cardio with circuit 40 min 140 HR

[JiP]

Weds 13.10.21 W2D2


Comp Bench - 2:30 rest
70 x 8
85 x 8
90 x 8 @8.5
85 x 8 @9
80 x 8 @9
Shorter rest / high reps the RPE goes up really quick. Wasn't meant to go above @8

Monster DB Press - 2:00 rest
20 x 8
22.5 x 8
25 x 6
27.5 x 5
First time doing these, very awkward and clearly technique dependant

Comp Deadlift - Belt, 2:30 rest
work to
165 x 8
170 x 8 @8.5
165 x 8
160 x 8

Back Ext 10kg x 10 x 3 //
Leg Ext 30 x 12 x 3 //
Half-sits BW x 15 x 3

Single Arm Row 35 x 10 x 3 //
Hammer Curls 10s x 10 x 3 //
Tri pressdown Stack 11 x 10 x 3

Aerobike
Total cardio (including circuits) 50 mins 140 HR

[JiP]

Saturday W2D3 16.10.21


Log Press - Belt, 2:30 rest
42 X 8
52 X 8 X 2
54.5 X 8
54.5 X 8 @8.5

SSB Squat - 2:00 rest
Work to
115 X 10
120 X 10
120 X 10 @ 8.5
Again very hard to tell the RPE on these

Weighted Dips - 2:00 rest
10kg X 8 X 4

Circuit
GHR 10 X 10 X 3
Chins X 8 X 3
DB Swing 37.5 X 10 X 3


Cardio
Including circuit 55 min 137HR
Really struggled through cardio today

[JiP]

W1D4

Wasn't feeling too great this day in the morning and was busy the rest of the day. So just got some press ups / circuits done at home for 30 mins or so

[JiP]

Thurs W2D1 21.10.21


HB Squat - No belt, 2:00 rest
Narrow stance, lifting shoes
Work to
110 X 8
125 X 8
130 X 8 X 3 - Think last set RPE 8-8.5

Incline Bench - 2:00 rest
55 X 8
60 X 8 X 4

Chins BW 5X9 //
GHR 10 5x8 //
Leg Ext 40 5x13

Tempo Hammer Curls 10s 4x10 //
Tri Pressdowns Stack 12 4x8
Shoulder Circuit X 2

Cardio on Aerobike, including circuits 50 mins total 140HR

[JiP]

Saturday W2D2 23.10.21


Barbell Cleans + No belt, 2:00 rest
50 X 3
60 X 3
70 X 3
80 X 3
90 X 3
100 X 3 @7 I think
92.5 X 3 X 3
Hard to tell RPE here but I was pooped by the end

Log Press - Belt, 2:30 rest
52 X 8
54.5 X 8 X 3
52 X 8

Monster DB
25 X 6
27.5 X 5 X 2
25 X 6

Farmers
80s X 20m
90s X 20m
80s X 20m X 2

One Arm Row 35 4x10
GHR 10 4x8
Heel Taps 4x8


Notes
Late start to the week due to work and laziness really.

Low bar squats out of program for next 3 weeks

Cleans are in for 3 months. I had fun with them

[JiP]

Sunday 24.10.21 W2D3

Training at my parents house


Comp Bench - 2:00 rest
60 X 8
70 X 8
80 X 8 X 4
Very low/thin bench at home, hard to use

Pendlay Rows - 2:00 rest
80 X 8 X 4

Dips 3x12 //
Tempo Ez Curls 3x8 //
Knee Raises 3x10


Notes
Slightly off-program session as I was short on time this morning and didn't have any of my training gear.

Moving some of my weights to my mother in law's house. Since my father in law died we have been visiting her a lot and the family needs a lot of support. They have no good gyms in the area so this seemed like the best option for when we go and stay so I don't have to cram all my training in at the start of the week

I've moved 207.5kg of just weight and a barbell. I may buy some cheap squat stands too

[JiP]

Monday W2D4 25.10.21


Pause Front Squats - No belt, 2:30 rest
WL shoes, narrow stance, full depth
work to
90 x 3
100 x 3
110 x 3
120 x 3 @9.5, just based on elbows dropping
107.5 x 3 x 3
Happy with these, hopefully strengthening my quads and upper back will yield some good gains as they're moving fast as hell but I can't keep my elbows up

Comp Bench - 3:00 rest
work to
90 x 5 x 3

Comp Deadlift - Belt, 3:30 rest
work to
172.5 x 5 x 5

Sled 100 x 20m x 4 //
Knee raises BW 4x8
Half-sits BW 4x8

Strict Chins BW 3x8 //
Tri Pressdown Stack 12 3x8
Shoulder circuit x2

Cardio to round out 50 mins of HR 140



Notes
I would really like to clean 140kg. That would be cool. Pretty sure if I could do a paused triple FS with 140 I could do it.