JiP's Powerlifting Log

[JiP]

14.08.18

I managed to strain my neck yesterday, which is the 3rd time in about 6/7 weeks. I felt it click again yesterday, but the pain didn't come on until later in the evening. I believe it was on the (pretty ugly) fourth rep of the squats. You can see my head forced forwards on the rep, something very bizarre that seems to happen I believe because of my curved thoracic spine. I need to focus on keeping my head down on deadlifts. I should have been working harder on that.

I started a new job today, which so far doesn't seem too stressful, but certainly not good timing when I'm maxing out next weekend.

Here's yesterday's workout, for the new page.


13.08.18


Squats (5:00 rest)
160 x 1
180 x 4 (397lb)
180 x 2 x 2

High Incline Press (3:00 rest)
61 x 5 x 2
62 x 5
63 x 5

Deadlift (5:00 rest)
200 x 1
220 x 1
230 x 1 (507lb)
225 x 1

Deadlift from hang
200 x 5 (441lb)


Squat 180 x 4


Deadlift 230




Notes
My goal 6 months ago was to hit 180 x 5 on squat. Nearly got there, this was my last chance to test it before maxing. I almost fell backwards on the 4th rep.

Deadlifts moved well. That was my first time handling 500lbs+ since 2011, which matches my old PR before I quit powerlifting. It was definitely easier than back then, also at 8kg lighter bodyweight.

[JRMoore82]

Dude nice grind on squat!!

[JiP]

18.08.18


Comp Bench
112.5 x 2 (butt came up on second rep)
101 x 3 x 5

BB Rows
95 x 5 x 4

Circuit
Chins x 6
V-sit x 10
DB Press x 15
EZ Curls x 15


Notes
Think I may have finally fixed my bench issues. On the last set I thought about keeping my chest pushed to my chin to make my arch as big as possible. I think my set-up as just been lazy making all the weights more difficult. The last set was fast as hell and had a few more in the tank. I think my crooked back affects bench the most. Everything always seems uneven to some degree.

Didn't train for 4 days due to new job and the neck strain. Fatigue levels have been very high. They should reduce as I adjust to the role.

[JiP]

19.08.18


Squats (5:00 rest)
180 x 2 x 4 (397lb)


Notes
Forgot to write this workout up. My neck was still pretty painful at the time and there was no specific accessory work to do, so I called it a day there. This is now my deload week, but I haven't done any training. My new job has been very tiring and I find it hard to drag myself to do deload work on a good day. My diet also hasn't been spectacular the past week, but I've definitely been getting enough calories / protein in. Given I am not training for a real competition, I'm not overly concerned what I can hit for singles in the gym. But I will still give it my all on the day.

For anyone interested my new job is as the occupational therapist on a traumatic / acquired brain injury residential home. I'm on my feet a lot of the day and it's very mentally fatiguing. I am also trying really hard to make a good impression so I have stayed late quite a few nights so far, but don't want to make a habit of that. The job is only 4 days a week, although those days are pretty long/stressful I'm positive I can achieve a good balance between that and powerlifting. Just going to take some settling in.

I'm not sure if I wrote in this log that I'll be joining a crossfit gym for a couple of months (no joke). This is because during my last conditioning phase I was pretty miserable and wasn't enjoying training. I thought having others to push me and the general social factor could be very beneficial to my physical/mental health. While crossfitters clearly do a lot of injurious things, I will be not doing anything ridiculous and will supplement my training with anything that is missing.

[JiP]

26.08.18

Bodyweight: 89.5kg (197lb)


Squats
185 x 1 (408lb)
195 x 1 (430lb) - Would have likely got red lighted for depth
205 x 1 (452lb)

Bench
107.5 x 1 (237lb)
115 x 1 (254lb) - May have got red lights for downward movement of bar
120 x 1 (265lb) - Definitely red lights for butt coming off bench

Deadlift
215 x 1 (474lb)
227.5 x 1 (502lb)
240 x 0 (529lb)



Squat 205


Deadlift 240



Notes
I was initially pretty depressed I missed the 240 deadlift. And that my bench really hasn't got a great deal stronger over the past year. I clearly have technical issues on all lifts that need to be addressed for the future. I am moving forward injury free, so that's positive. But my gains are not fantastic.

I have got in touch with a local coach I know and will be paying for some 1:1 sessions to address technique. Worsley will also be fully planning my training in the future.

[JiP]

29.08.18


Power Cleans
90 x 1
80 x 3 x 5

HB Narrow Squat
120 x 5 x 5

Circuit
5 Chins
10 Press-ups
10 Half-sits
x 4


Notes
Narrow squats are still too risky with crooked thoracic. Need to stick to wide and flat shoes.

[JiP]

03.09.18


Squat
175 x 3 @6.5 (386lbs)

Circuit (4 rounds, 1:00 rest) - 26:30
HB Squat 105 x 6
Press-up x 15
BB Row 70 x 6
Burpees x 8
Chins x 5
Plank 30sec


Notes
Couldn't believe how light the 175kg felt. I think my peak was definitely affected by stress and maybe just not very well planned in general. Worsley will be doing all my programming after my couple of months of Crossfit. The circuit was incredibly hard, my fitness has decreased dramatically over the last 4 months.

Looking forward to starting Crossfit and having some folks to train with. I think it will be very good for my mental state during this conditioning phase and also good in general to have people to talk to about training.

The goal now is to build up to competitions in Jan & April and hope to hit the 600kg / 1323lb total. I think it is achievable.

[JiP]

I went to Sweden for 4 days at the end of last week, I was planning to fit in 2 more sessions but was too exhausted from work. I also did a fair bit of drinking in Sweden which messes with my mental state for a few days.

I have definitely let myself slip this past month. The plan is to start hitting it hard again this week. I have a session arranged with a good local coach to work on all the technical issues of my lifts. Should be back on track soon.

[JiP]

12.09.18

Squat
175 x 3 @9

Circuit (0:45 rest, 4 rounds)
HB Squat 105 x 6
Press-up x 15
BB Row 70 x 7
Burpee x 9
Chins x 5
Plank 30sec

Notes
Gruelling session. I forgot how soul-crushing burpees are. Decided to forget last week and count this as week 1.



14.09.18
1:1 Session with local coach

Squat
142.5 x 3 x 3

Bench
90 x 3 x 2

Deadlift
170 x 3

Circuit (0:45 rest, 5 rounds)
Chins x 5
Half-sits x 15
DB Swing 20kg x 15
Sled 40kg, 10m x 4
Press-up x 15


Notes
Great session with the coach in person. He's just totalled 700kg / 1543lb at the British championships in the 93kg class. So quite an impressive lifter. I think unless I make alterations to my technique now I will be experiencing more frequent injuries and stalling in the future.

Squat. He wanted me to take my stance in slightly, but the biggest change was to push my hips forward at the beginning of the movement and maintain tightness there all through the lift. I am definitely guilty of relaxing at the bottom and just wriggling my way out. Also advised to keep elbows down.

Bench is where I have been having the biggest trouble. Harvey said my set-up as well as execution was very loose. Showed me how to set up much tighter, focusing less on a large arch and more about being as tight as possible. Set up involves: sitting upright with back to bar, keeping feet in same position while pushing down the bench, going eye level to bar while tightening upper back, putting butt on bench and carefully adjusting foot to correct position. Execution: let the bar settle to where it wants to go, touch higher on chest, let elbows fall naturally where they want to go.

Deadlift. Wanted me to get my air at the bottom instead of top, fully exhale at top. Focus on lat tightness at the top 'putting lats into back pocket'. Foot position closer together, very slightly closer to bar. Take large breath at bottom of lift. On execution, pull hips into bar and pull the bar backwards.

It is going to take a lot of practice to drill the new form in. The plan for the next 2 months will be working in the 70% range of my old max for triples to drill in new technique. I will be seeing harvey bi-weekly to monitor.

[JRMoore82]

Yay to form changes!!

[JiP]

15.09.18

Warm up test - 60 Press-ups & 60 Crunches in 5 min

Bench Technique
90 x 3
80 x 3 x 4

Deadlift Technique
165 x 3 x 4

Circuit (0:45 rest, 4 rounds)
Bench 70 x 7
Belt Squat 70 x 7
BB Row 70 x 6
1 Arm DB C&P 15 x 10 (each arm)
V-sits x 8
Chins x 5


Notes
Bench & deadlift still very loose. Had some good reps today but it's going to take a while to make it feel second nature. Think I will try a closer grip on bench for a while

[JamesA1990]

Checking in, keep up the work mate

[JiP]

Checking in, keep up the work mate

Thanks man.


18.09.18

Squat - Technique
140 x 3 x 5

Bench - Technique
85 x 3 x 5

HB Squat
105 x 7 x 4
//
DB Swing
20 x 15 x 4

SLDL
120 x 8 x 4
//
Belt Squat
60 x 8 x 4


Notes
Decided to do a 'bodybuilding' day after my technique work. It was rough. I should avoid high bar squats, I don't have the technique or the ankle mobility. I could obviously work on both of those, but I have no desire to squat like a high bar squatter anymore. So I'll stick to low bar and variations.

LB practice was good today. Hips were staying in position well, not shooting back. Much more practice to do.

[JiP]

22.09.18


Bench - Technique
85 x 3 x 5

Deadlift - Technique
165 x 3 x 5

Bench (2:00 rest)
70 x 9 x 5
//
Chins
BW x 5 x 5

BB Rows (2:00 rest)
70 x 8 x 4
//
Dips
BW x 8 x 4

Circuit (1:30 rest, 4 rounds)
DB Press 15's x 14
Half-sits x 12
EZ Curls 15 x 15


Notes
Swole is the goal. Struggling to use my cues on the deadlift, certainly feels off. But it's improving.

[JiP]

23.09.18


Squat - Technique
140 x 3 x 5

Snatch Grip DL (2:00 rest)
100 x 8 x 4
//
Pistol Squat - To bench
BW x 5 x 4 (each leg)

Belt Squat (2:00 rest)
60 x 8 x 3
//
DB Swings
20 x 15 x 3


3rd set squats



Notes
Squat technique is definitely improving. Bar path looks better. I really want to get better at pistol squats, they're a great deal harder on my left leg where I can't feel my glute well.

[JiP]

24.09.18


Bench (2:00 rest)
70 x 9 x 4
//
Chins
BW x 5 x 4

Seated Press (2:00 rest)
50 x 8 x 4
//
EZ Curls
15 x 20 x 4


[b]Notes
3rd day training in a row, no desire to do this. DOMS had built up, did the minimum possible to round off the week. Looking forward to conditioning improving.

[JRMoore82]

Gettin buff

[JiP]

Gettin buff

I am on track to be the buffest in town.


29.09.18 AM

Crossfit induction - 45 min of technique work and practice etc

5 min AMRAP
5 burpee to box jumps, 10 wall balls with 9kg
I did 2.5 rounds

Notes
Got my induction done finally, the dude running it seems nice. I was breathing so hard and the air was so cold I could taste blood. Haven't had that feeling since they made me run outdoors as a kid.


29.09.18 PM

Squats
140 x 3 x 5

Belt Squats
60 x 8 x 5
//
DB Swings
20 x 15 x 5

Deadlift
165 x 3 x 5

Chins
BW x 6 x 5


Notes
Technique and accessory work. Will aim to keep up the technique work 2x a week on squat/dead and 3x on bench while I am doing my 2 months of crossfit.

I have also been leaning out over the past month and bodyweight has quite quickly fallen to 87.7kg, which is nice. Started at close to 91.

[JiP]

01.10.18


Squats
140 x 3 x 4

Bench
90 x 3 x 4

Deadlift
165 x 3 x 4

Chins
BW x 5 x 5
//
Dips
BW x 8 x 5


Notes
This was the only session I've managed to get done this week as I started getting sick on Wednesday, it's now Sunday and I still feel really run down. I had 3 Crossfit session booked in but called them all off. Just about made it into work. Diet hasn't been great.

This marks just about the worst 8 weeks consistency-wise I've had since my return to PL. Work stress should now start to balance out and the motivational aspect added by Crossfit and 1:1 coaching with Harvey should bring back normality for the next 8 weeks.

[JiP]

10.10.18

Bodyweight: 88.5kg

Warm up
Run with 9kg medicine ball
Press up game in groups

EMOM - (alternating between exercises, 45 sec on 15 sec rest, 36 min total)
Box jumps
15kg DB floor to overhead
Up/downs (basically a burpee without the jump)
Knee ups (instead of toes to bar)


Notes
First proper crossfit workout. I was incredibly nervous as it's well outside my comfort zone and I generally prefer to keep to myself. Luckily everyone was really nice, I put the work in. Got it all done in an efficient amount of time. My shoulders were destroyed, I could barely hang off the bar by the end.

Also did foam rolling before, static stretch afterward. Felt much more motivated to train and easier to push myself around others. I am back on the wagon. 7 more weeks of conditioning, then back to powerlifting.

Aiming to lean up at the moment, shouldn't be too hard training like this.

[JiP]

12.10.18


Squats - technique
140 x 3 x 4

Bench - technique
80 x 3 x 2
90 x 3 x 2

Deadlift - technique
165 x 3 x 2


Notes
Squat is moving better. Decided to keep deadlifting with my old style (as there wasn't really anything wrong with it), and I'll only ask for advice on squat/bench. Bench still feels ****ty as always, not sure it'll ever feel good.



13.10.18

Crossfit


AMRAPs all for 8 min
Deadlift 60 x 8
Pull-ups x 8
4.5 rounds

Burpee box jump x 8
DB Press 12s x 8
3 rounds

DB Thruster 15 x 8
Knee Raises x 8
4 rounds


Notes
This **** was hard. The deadlift was the only easy part. Hoping to do some of these workouts again before I finish Crossfit and hopefully I'll have improved significantly.

[JiP]

15.10.18

In person coaching with Harvey

Pin Squats
130 x 4 x 4

Tempo Bench - 5:0:0
80 x 2 x 5

Pull-ups
BW x 6 x 4
//
Knee Raises
BW x 8 x 4





18.10.18


Pin Squats - (3:00 rest)
130 x 4 x 4

Tempo Bench - 5:0:0 - (2:30 rest)
80 x 2 x 5

AMRAPs in 8 min (3:00 rest)
10 DB swings, 8 pull-ups x 4
8 Burpee box-jumps, 8 DB press x 3
10 Dips, 8 Knee raises x 4

Notes
Pin squats are a brutal exercise but they're really helping me to stay tight and keep my hips in position. Tempo bench is also making my line feel great.

[RipCJ]

Pin squats are my favorite supplemental squat exercise. They certainly let you know right away if your technique is off.

[JiP]

Pin squats are my favorite supplemental squat exercise. They certainly let you know right away if your technique is off.

Yeah dude. I can feel my hips shift to the right before I start coming up. I just put my hip position down to my crooked back, but really I should have been doing more to address my asymmetry a long time ago. Hopefully this helps in the long term! I can already feel my tightness at the bottom position improving.



20.10.18

Single-leg Squats - To box
BW x 8 x 4 (each leg)

EMOM - (40 min, 45 secs on, 15 secs rest)
Box jumps
DB floor to over head 15kg
Pull-ups
Up downs
Knee raises


Notes
Did this session at home. So I did each exercise 8 times in the 40 mins, doing a cycle of all 5 exercises then repeat. Didn't aim for specific number of reps, just tried to keep going for 45 sec.

My single leg squat on my left side is significantly weaker/more difficult than my right. This is something I've avoided addressing as I find doing them on my left leg so frustrating. But just like the pin squats, I need to work on them to balance myself out. I would like to do them every session.

[JiP]

21.10.18


Single-leg Squats - To bench
BW x 8 x 3 (each leg)

"Fran"
40kg Thruster x 21, 15, 9
Pull-ups x 21, 15, 9
Time: 16:40

Dips - Max in 15 min
BW x 70


Notes
Did this workout at home. First training week for the past 6 weeks where I've got all 4 sessions done. So that's great. Hoping to significantly improve my Fran time and re-test in 6 weeks.

My left glute was actually sore from the single-leg squats. So I must be doing something right there. They also felt more stable today. I will hopefully move the box down soon and progress to full ROM in time.

[JiP]

Week 7 - Trained twice, can't remember exactly what I did

Week 8

Day 1
30.10.18

Pin Squats
130 x 4 x 4

Tempo Bench 5:1:0
85 x 2 x 5

Chins
BW x 6 x 5

Dips
BW x 8 x 5
//
Knee Raises
BW x 8 x 5


Notes
Hip position and drive has significantly improved. Can feel my glutes a lot more when I squat.



Day 2
31.10.18

Squats
140 x 3
150 x 3
160 x 3
150 x 3

Bench
90 x 3 x 4

Deadlift
185 x 3

Chins
BW x 5 x 4
//
V-Sits
BW x 8 x 4


Notes
Nice to squat/bench without tempo/pauses. Squat felt strong and looked great. Bench felt more stable. Deadlift felt awful, but I haven't had any weight on the bar for a while now. Everything also beltless today still.

I have decided to take on Harvey as my full time coach. He seems more focused on improving technical aspects of my lifts and I see him in person regularly. This means paying, but it's relatively cheap. This means I'll be jumping back into powerlifting ASAP, most likely starting with some higher volume.

[JiP]

03.11.18


Squats - No belt (2:30 rest)
140 x 8
130 x 7 x 3

Bench (2:30 rest)
85 x 8
80 x 7 x 4

Circuit (4 Rounds, 2:00 rest)
EZ Curls x 12
Skulls x 10
Half-sits x 15


Notes
My soul departed my body after the squats.

[JiP]

07.10.18


Squats (3:15 rest)
132.5 x 8 x 3

Comp Bench (3:00 rest)
75 x 8 x 3

CGBP (1:45 rest)
75 x 6
70 x 6 x 3

BB Row (1:45 rest)
70 x 8 x 3

DB Row (1:45 rest)
22.5 x 12 x 3

EZ Curl (1:45 rest)
20 x 12 x 3


Notes
Pretty high volume this week on Harvey's program. Wants me to focus hard on accessories and avoid using supersets. There is a lot more benching/deadlifting variations than I would have used in the past, which is exciting. I am looking forward to focusing on getting swole.

Will be training 4x per week with aim to compete at end of January.

[JiP]

I didn't end up getting in any more training last week as my grandma had a pretty bad stroke. I took a couple days off work and was pretty depressed so coach told me to just take it easy. But I don't want to continue to let life stresses ruin my lifting. I feel more motivated now. I am repeating week 1.


13.11.18


Squats (3:30 rest)
132.5 x 8 x 3

Comp Bench (3:15 rest)
75 x 8 x 3

CGBP (1:45 rest)
72.5 x 6 x 4

BB Rows (1:45 rest)
60 x 12 x 3

DB Rows (1:45 rest)
25's x 10 x 3

EZ Curls (1:45 rest)
15 x 12 x 3




15.11.18

2ct Comp Bench (3:00 rest)
77.5 x 4 x 5

Snatch Grip DL (3:30 rest)
147.5 x 5 x 4

BB Rows (1:45 rest)
80 x 6 x 4

Chins (1:45 rest)
BW x 6 x 4

Weighted Dips (1:45 rest)
10 x 8 x 3

Skulls (1:45 rest)
15 x 10 x 3


Notes
Snatch grip deadlifts are a horrific exercise. My left hamstring had extremely sore DOMS which has been a very odd problem over the past year. I am going to see physiotherapist and get a massage on it.

[JiP]

16.11.18


Comp Bench
82.5 x 5 x 5

BB Rows
60 x 10 x 3

DB Press
20's x 6 x 4

Front DB Raises
10's x 10 x 3

Rear Delt Flyes
5's x 15 x 3

Skulls
15 x 12 x 3



18.11.18

Incline Bench
57.5 x 9 x 3

RDL
120 x 10 x 3

DB Press
17.5's x 10 x 3

EZ Curls
15 x 10 x 3


Notes
I was meant to squat and deadlift these two days but I had such bad DOMS I couldn't do ****.