JiP's Powerlifting Log

[JiP]

Friday W6D2 25.11.22


CG Comp Bench - 3:30 rest
work to
110 x 3 @0.16ms / RPE9
100 x 4 x 5
102.5 x 4 x 2

Straight arm pulldown // 4x10
Dips with band 4x12

Lat pulldown 4x10
Deadbug raises 4x10

Cardio
30 mins total HR 140

[JiP]

Saturday W6D3 26.11.22


2" Deficit Deadlift - Belt, 4:00 rest
Work to
200 x 1 @0.37ms
220 x 3 @0.14ms / RPE10
200 x 3 x 3

Reverse SSB FS - Belt, 2:00 rest
Work to
140 x 6 @10 + 1 failed rep
120 x 8 x 2


Notes
Really good deadlift personal best. Puts my estimated max around 250kg at the moment

[JiP]

Sunday W6D4 27.11.22


Wide Stance LB Squat - Belt, 2:00 rest
work to
145 x 3
165 x 3
180 x 3 @0.28ms

WG Tempo 3-2-0 Bench - 2:30 rest
work to
85 x 5 x 2
90 x 5 @8.5
85 x 5

Side Plank Rear Delts // Leg raises 3 sets
Chest Flyes Tempo // Leg ext 3 sets
GHR // Face pulls 3 sets
Tris / Bis 3 sets
Adductor machine 3 sets

Aerobike
1hr cardio total 140HR



Notes
Knocking the dust off on the squat. Nice that doing a triple with 180 now feels very routine.

[JiP]

Wednesday W1D1 30.11.22


Wide Stance Comp Squat - Belt, 3:00 rest
Work to
155 x 4
170 x 4 @0.31ms / RPE7
155 x 4 x 2
Good depth on these. Good overall. Limiting back offs today as taking this week as an intro week

Banded Comp Bench = 2:00 rest
Using Double looped red bands, attached underneath bottom of rack on combo rack, quite a lot of tension at the top
75 x 3
85 x 3 @8
80 x 3 x 2

Snatch Grip 4:2:0 RDL - No belt, 2:00 rest
125 x 6
135 x 6 @8
135 x 6 @9