JiP's Powerlifting Log

[JiP]

I used to post on these forums a while ago (probably too much), moved my log over to the sweat pit but it seems to have gone offline.

I was a powerlifter for a couple of years, best gym lifts 170 x 5 squat, 105 x 5 bench and 200 x 5 deadlift. When I went to university I joined the olympic lifting team for 2 years, although my technique was always awful and I was plagued by injuries. I got to a 90 snatch and 120 clean.

After university I quit lifting altogether and went from 180lbs bodyweight to 240lbs, through depression and binge eating. I have since lost the majority of the weight. After being miserable in my job as an occupational therapist, I quit and moved to Canada for the past 6 months to clear my head. I've just arrived back in the UK. Now I am pretty excited to start powerlifting again, as olympic lifting was never much fun. I will be looking to compete as soon as possible.

I will be posting in kilos! (sorry)


17.10.16

Back Squat
50 x 5 x 2

Bench
50 x 6 x 4

Deadlift
90 x 5
110 x 3

Chins
BW x 5 x 2

Notes
Working my squat technique back to more of a powerlifting style, although I'll probably stick with high bar. Squatting was incredibly painful after 6 months off. Bench and deadlift felt fine. Nice to be able to do some chins again, think I could manage one when I weighed 240lbs.

[TheJizzle]

Good to see that you are getting back at it! Good luck with training!

[RipCJ]

Looks like we're both trying to get back into it. I'll be following along.

[JamesA1990]

I for one appreciate the use of kilos. Good luck m9

[JiP]

20/10/16


Power Cleans
50 x 3 x 5

Press
40 x 5 x 4

Squats
60 x 5 x 2

Notes
Conditioning is poor. May join a gym as lifting in the garage is a bit stale.

[JiP]

22.10.16


Squats
70 x 5 x 6

Bench
60 x 6 x 4

Deads
90 x 5
120 x 4

Chins
BW x 5 x 2

Notes
Lost some significant strength from my time off. Can't remember the last time a 120 deadlift felt heavy.

[RipCJ]

Notes
Lost some significant strength from my time off.

Dude, same.

[JiP]

24.10.16

Squats
80 x 5 x 5

Bench
65 x 5 x 4

Chest fly's and rear delta 2x15

Notes
I've never enjoyed volume squats and bench in the same day. Really want to just hammer some volume in right now and get the ball rolling.

65 felt heavy on bench. Lots of work to do. Squat technique is looking quite good.

[JiP]

Weds 26.10.16

Spoto Bench (basically pause bench, but an inch off chest)
60 x 4 x 6

BB Rows
60 x 10 x 2

DB Incline
12.5's x 10 x 2

Chins
BW x 5 x 2

DB Curls
10's x 10 x 3

Tri Extensions
15 x 10 x 3

Notes
Decided to go to an upper/lower, as I always enjoyed that more. I have never really looked like I lift, mainly due to not doing enough accessory work and always overbulking. I plan on maintaining my weight through clean bulking with mini cuts, Layne Norton style. I used to party too much, drink too much beer and eat too much pizza. Also used to take too many illegal and prescription drugs. Now that's all out of my life, maintaining a clean diet is much easier.

I've been following a lot of youtube powerlifters/bodybuilders recently like Candito and Omarisuf. Lots of good advice there on developing a good physique. I am roughly using Candito's beginniner program at the moment, it's pretty straight forward. I will increase the volume on one of my upper days to more of a hypertrophy day once I am more adjusted. Then I can finally get the gunz

[markyg]

Good to see you back mate.

[JiP]

Thanks man.


Fri 28.10.16

Squats
85 x 5 x 5

Deathlift
130 x 3 x 3

Notes
Been training with my old training buddy Lew. He had a long break too but has been working hard for a few months before I got back. Got him to max out today, 130 squat, 90 bench and 140 deadlift. I'm hopeful he can get 20kg on the squat/dead and 10 on the bench before the new year.

I unfortunately developed a strange uneven hip position and drop on my squat after a hamstring injury which I left unchecked for a long time. Currently I'm still trying to fix it, it's not even yet but it's not far off. I may transition back to low bar squat, not sure yet.

I want to keep hook gripping my deadlifts, so I dropped to triples today. Christ it hurts. I also wore my belt again today for one set of deads (which I couldn't wear because I was too fat), that also hurt like hell.

Lew and I look pretty skinny. Looking forward to getting some mass back on.

[JiP]

Sun 30.10.16

Squats
Bar work
60 x 5 x 3

BB Rows
60 x 10 x 2

DB Incline
15's x 15 x 2

Tri Ext
15 x 10 x 2

Notes
Took my squat stance out, kept high bar but gripped closer. Made sure to keep elbows at same level and push my knees forward and out. Looked much better.

[JiP]

Mon 31.10.16

Squats
87.5 x 5 x 5

Clean Pulls
110 x 3 x 3

Stretching

Notes
Squats looking better. Quads shot to hell from the new stance. Pulls are never fun.

[JiP]

2.11.16

Bench
65 x 5
70 x 5 x 5

BB Rows
62.5 x 10 x 3

DB Incline // Tri Ext
20's x 10 x 2 // 15 x 10 x 2

DB Curls // Delt Flyes
10's x 10 x 2 // 5's x 10 x 2

Notes
I've always benched with a close grip and had many issues with my chest, thought I'd give wider grip a try (ring finger on rings) and see how that pans out. Maybe the elusive 3 plate bench will come along.

Diet has been perfect for the past 3 months, probably for the first time in my life. I was pretty much the poster boy for skinny/fat and overbulking when I was a powerlifter. Hopefully that'll change. I'm actually enjoying eating clean.

[JiP]

Thurs 3.11.16


Squats
70 x 5
90 x 5 x 5

Deadlift
135 x 5

Split Squats
10's x 10 x 2

Stretching/rolling

Notes
Squats looking good. Watched a video about uneven hips which really helped. Had lew hold a band on my right side for the warm ups. Did a load of hip stretches too.

Switched back to mixed grip. Feel like hook gripping my heavy deadlifts is more hassle than it's worth.

[JiP]

5.11.16

Pause Bench
65 x 4 x 6

CGBP
60 x 10 x 2

BB Rows
60 x 10 x 3

DB Incline
20's x 8 x 2

Chins
BW x 5 x 2

DB Curls
10's x 10 x 2

Notes
Good day. Had lots of energy. Bought some scales yesterday and was hoping I would be around 84-85kg but unfortunately I'm still 88. I did weigh 110 this time last year so it's not so bad. I'll keep with the strict bulk and mini cuts and hopefully my bodyfat should go down over the next 6 months.

[JiP]

Mon 7.11.16

Squats
92.5 x 5 x 6

Clean Pulls
110 x 3 x 5

Notes
Made the switch to low bar squats to see if it would have any effect on my hip shift, things looked a lot better. My old technique was pretty awful, hips would rise too fast and knees would cave. Things look solid right now though.

Got a touch of tendinitis in my left knee, hopefully nothing too serious.

[JiP]

Weds 9.11.16

Bench
50 x 5
60 x 5
72.5 x 5 x 5
60 x 10 x 2 - close grip

BB Rows
60 x 12 x 2

DB incline
20's x 10 x 2

Chins
BW x 5 x 2

DB Curls
10's x 10 x 3

Notes
Good session. Bench is moving fast, wide grip feels great.

[JiP]

Fri 12.11.16

Squat
100 x 5
95 x 5 x 4

Deadlift
140 x 5
130 x 10 - RDL

Notes
My Deadlift form is looking pretty fantastic.

[JiP]

Deadlift. I have no idea how to edit videos anymore, it's a pain

[JiP]

Sat 12.11.16

Pause Bench
60 x 5
70 x 4 x 6

BB Rows
62.5 x 10 x 5

DB Incline
20's x 8 x 4

DB Curls // Tri Ext
10's x 10 x 4 // 15 x 12 x 4

Hammer Curls // Rear Delt Flyes
10's x 10 x 3 // 5's x 10 x 3

Notes
First month back at training complete. Feel great right now.

I've been reading a great deal of the research on building muscle and following a lot of youtube powerlifters/bodybuilders (who seem legitimately natural). Seems high volume is definitely the way to go, with at least 8 reps per sets and 16-24 sets per muscle group. I'm still trying to work out where compound lifts factor in in regards to training individual muscle groups, but it seems compound lifts do build more mass. I would like to mainly be doing iso exercises for biceps/shoulders/tris.

I wish I could go back in time and slap for myself for believing just doing low rep sets, very little accessory work and gaining 5lbs a month was the right thing to do. I guess I was much younger and more stupid back then.

[JiP]

14.11.16

Squats
105 x 5
100 x 5 x 4
(last set on video)

Clean Pulls
110 x 3 x 5



Notes
Squat technique is looking and feeling great. Possibly the best it's ever looked. I used to have issues with hip shift, pelvic tilt, knees caving and hips rising too fast. Needless to say squatting has always been difficult for me, I suspect I have overly long femurs. But it's looking pretty solid right now.

[JiP]

15.11.16

Bench
75 x 6 x 5
60 x 10 x 2 - close grip

BB Rows
62.5 x 12 x 3

DB Incline
20's x 12 x 3

DB Curls // Tri Ext
10's x 12 x 3 // 15 x 12 x 3

DB Hammers
10's x 12 x 3

Notes
Added extra rep on bench sets as it was feeling pretty easy, I'll relish it as I'm sure that won't last long.

[JiP]

Weigh in

89.5kg. Been gaining 0.2kg a week. Took some progress pictures to look back on in 6 months. Arms are 14.5 inches, legs 23. Waist at navel is 38 inches. Figure my body fat is around 25%.

Over the next 6 months hope to gain 4kg of mass and lose 6kg of fat. If I do that twice, I should be looking alright.

[JiP]

17.11.16

Squats
110 x 5 x 5

Deadlift
145 x 5

Notes
Was only planning on doing 1 sets of 5 with 110 then back off sets but my ego got a hold of me. First set looked and felt great so carried on, no harm done.

Hook grip deadlifts will be the death of me. The pain is worse than actually deadlifting.

Forgot to mention I'm bulking on 2700-2800 clean calories. Yes, my metabolism really is that slow.

[JiP]

19.11.16

Pause Bench
80 x 5
75 x 5 x 4

CGBP
65 x 10
70 x 8

DB Incline
20's x 12 x 4

Chins
BW x 6 x 3

DB Curls
12.5's x 8 x 3

Hammers
12.5's x 8 x 3

Notes
Still enjoying the noob gains. 5 weeks ago I was struggling at 65kg, now I'm at 80 with pauses and more in the tank. Will most likely jump 5kg next week. Had a minor lower back strain so couldn't do rows. Nothing out of the ordinary. Chins felt strong.

Powerlifting again is doing wonders for my mental health. I really do not miss olympic lifting at all.

[JiP]

22.11.16

Bench
60 x 5
70 x 5
85 x 5
75 x 6 x 4

Chins
BW x 6 x 3

Foam rolling and stretching on back while Lew did deadlifts

DB Incline
20's x 12 x 3

DB Curls
12.5's x 10 x 3

DB Hammers
12.5's x 10 x 2

Notes
Lower back was still in pain, motivation was generally low today. Despite that the bench was moving well, but the 85 was very close to max. That's a 5kg jump, so I'm fine with that. After stretching and rolling back no longer hurts and feels pretty good.

Lew has been struggling with his deadlift, so he's dropped the weight a little and did 3x5 today. He's always had difficulty pulling, they looked a lot better today. It's nice to coach someone and learn what works and what doesn't. Also coaching a female friend of mine, where I've never coached a girl before. She's coming along really well, haven't trained someone from a total beginner for a long time so it's interesting. Being a powerlifting coach would be an awesome job.

[JiP]

23.11.16

Squats
120 x 6
115 x 5 x 4

Deadlift
155 x 6
140 x 10 - RDL






Notes
Wore my belt today and got stuck in the damn thing for about 10 minutes because I'm too fat. Back felt strong. Deadlift was a 10kg jump and still went up fast. Hook grip is starting not to hurt anymore. Pulled barefoot today and ordered some deadlift slippers as pulling in oly shoes is a bit silly.

Wearing a belt on squats messes with my form, by the last set it was looking much better though.

[JiP]

25.11.16

Pause Bench
82.5 x 4 x 2
82.5 x 5 x 3

Added reps as they were moving fast

CGBP
70 x 10 x 2

BB Rows
70 x 8 x 2

DB Curls
12.5's x 10 x 2



Notes
5kg increase from last bench workout and the last workout was tough. Thought I'd throw up a video of my new wider grip form, think my grip is just powerlifting legal. Should aid me in getting to 140 bench.

[JiP]

26.11.16

Squats
130 x 3 x 5
130 x 5

Speed Pulls
120 x 3 x 6

Notes
My squat technique looks the best it ever has. Last time I was powerlifting I stopped due to injury, some very bad knee tendinitis and a very painful upper back. The tendinitis didn't go away for over a year, after massaging/rolling/icing/NSAIDs daily. It only went away after I started olympic style deep squats with good technique, I believe due to strengthening I think my vastus medilasis or whatever the hell the teardrop part of the quad is.

Here's today's 130 x 5 compared to an old max set of 5 at around 160. It's no wonder my body was so messed up. At the time I thought it was just bad luck getting injured, I didn't realise how bad my technique was.

Today


5 Years ago