18.7.17
LB Squats
110 x 10 - strained my hamstring on final rep
Incline Bench // Incline Flyes
52.5 x 10 x 4 // 5's x 10 x 4
Chins
5, 5, 4, 4, 4, 4
DB Curls
10's x 10 x 4
PT work
Foam rolling
Stretching
Notes
Squats felt great other than hamstring. No serious strain, could load weight/stretch it after. Should be fine in a couple of days. Otherwise I would have been doing 2 sets today.
Felt great to get a pump. Definitely less mentally stressful than doing ~8 sets of bench with 4 minute rests.
|
Thread: JiP's Powerlifting Log
-
07-18-2017, 01:53 PM #151
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 1 - Deload/base loading
-
07-20-2017, 02:13 PM #152
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Cardio
20.7.17
Cycling
1 hour 20 mins, 13 or so miles
Then did my PT and foam rolling/stretching
Notes
Been needing to start doing some cardio again for a while, for health and to burn some extra calories. When I stopped lifting I was training pretty seriously for cycling and did a 50 mile race for fun. This was before I gained the ~30kg bodyweight. But riding a bike for ~10 hours a week wasn't my idea of fun after a while.
My hamstring still hurts, maybe no more squats/deads for this week but we'll see. Don't think it'll take longer than a week to be fine again.
-
-
07-21-2017, 03:08 PM #153
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 2
21.7.17
PT Work
Press
45 x 10 x 3
42.5 x 10
BB Rows
70 x 10 x 4
DB Bench
25's x 10
Plate Raises
15 x 10 x 4
DB Curls
10's x 10 x 4
Stretching
Foam Rolling
Notes
Enjoying the higher volume, nice to get a sweat on. Sets of 10 on press was way more painful than I had expected. Chest was too fatigued still for DB bench.
Hamstring didn't hurt too much today. Tendinitis in right arm flared up pretty bad though. Seeing PT tomorrow morning so I'll get some advice.
-
07-23-2017, 02:20 PM #154
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 3
23.7.17
PT
Single leg squats, single leg deadlift, core exercise, front plank, side plank
x 2
LB Squats
110 x 10 x 2
Deadlift
140 x 10 x 2
Belt Squats
50 x 10 x 4
Stretching + Rolling
Notes
PT changed my exercise plan to try and even out my hips a bit. Also had deep tissue massage on hamstring, quad & left pec. Will be seeing her again in a month. Good lady to work with. Hamstring is feeling strong and she said it seems fine. Chest massage was for old injury which is probably scar tissue, doesn't seem to hold me back.
Doing PT work before squats/deads was a bad idea, was tired before I started. Sets of 10 on low bar squats are straight from the depths of hell. All deadlift reps were from the floor, they were strong.
Feels great to be able to squat again! Now on the road to breaking my old PRs of 190 squat and 230 deadlift.
-
07-27-2017, 12:17 PM #155
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 1 - Hypertrophy 1
27.7.17
PT
Single leg squats, single leg deadlifts
LB Squats
110 x 10 @ 8
110 x 10 @ 9
105 x 10 @ 8
Notes
Had to abandon this session as I had been nauseous all day and this brought it up big time. I also felt very weak. I should have dialled back the squats after the first set really but my ego is too large for that. I felt terrible after the first set of squats but powered through, but that was enough for me.
Not training upper body this week to give my right elbow tendinitis time to heal up a bit. It's not awful yet, but I think it's pretty close. It was getting difficult to pick things up around the house.
Squats looked good today. Technique is really coming along. Started to slip as I got more tired though, that's something I really want to iron out. Low bar sets of 10 are straight out of the depths of hell.
-
07-31-2017, 02:02 PM #156
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 1 - Hypertrophy 1
31.7.17
Single leg squats, single leg deads 2x10
LB Squats
105 x 10 @7
105 x 10 @8
105 x 10 @8
Incline Bench // Incline Flyes
52.5 x 10 x 4 // 5's x 10 x 4
Belt Squats
50 x 10 x 5
Chins
BW x 5 x 2
Curls
10's x 10 x 4
Core Circuit
Hands to feet, pilates thing, front plank, side plank x 2
Notes
Decided to take the rest of last week off and push training back a week. Been a long time since I've had significant time off. Was listening to a Jugglife podcast with Coan in where he talks about the importance of just getting through a training cycle and realised I do need to be more patient. Tendinitis in arm barely bothered me today, left quad is totally fine now which is great.
Squats looked great today. Really starting to get my glutes level and get the whole thing looking even. Taking the weight down was a smart idea.
I ordered the RTS Manual as I've wanted to get a handle on how to properly use RPEs for a while. Been wanting to read it for a long time.
-
-
08-03-2017, 02:17 PM #157
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 2
3.8.17
Single leg squats to bench, single leg deadlift 2x10
Bench
80 x 10 @8
80 x 10 @9
77.5 x 10 @8
77.5 x 10 @9
Deadlift
142.5 x 10 @7
142.5 x 10 @8
142.5 x 10 @8
DB Press // Plate Raises
20's x 10 x 2 // 10 x 10 x 2
DB Curls
10's x 10 x 4
Core circuit
Rolling
3rd set DL
Notes
Trying to keep my forearms vertical on bench and tucking my elbows way less. Feels weird but looks good. I think having my elbows so tucked was killing my power, although it always felt good. I just feel very at risk of straining a pec like this, but I guess I haven't really avoided that in the past.
Deadlift was strong. New technique is working well. I feel like I'm maintaining my neutral spine position well, although clearly my upper back is rounding. But it looks pretty good to me. Any input would be appreciated..
No leg pain. Minor elbow pain. Stretches and ice seem to be keep it down.
-
08-05-2017, 02:57 PM #158
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 3
5.8.17
Step ups, glute bridge 2x10
Press
42.5 x 10 x 4
BB Rows // Rear Delt Flyes
70 x 10 x 3 // 5's x 10 x 3
Chest Flyes // Lateral Delt Raises
5's x 10 x 4 // 5's x 10 x 4
GM // Foam rolling // Stretching x 2
Notes
Strained my right shoulder a little bit. Range of motion is pretty good pain free, pain is pretty minor.
It's nice to get so much done in a shorter amount of time. Getting a pump feels good.
-
08-06-2017, 02:02 PM #159
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 4
6.8.17
Single leg squats, single leg deadlifts
LB Squats
105 x 10 @7
110 x 10 @8
105 x 10 @8
Belt Squats
52.5 x 10 x 4
Dips // WG Push Ups
BW x 10 x 3 // BW x 10 x 3
Leg Ext // DB Curls
Band x 10 x 4 // 10's x 10 x 4
Dead bug, front plank, side planks, foam rolling
Notes
Did my belt squats for the first time without holding onto my rack. I also stand on my stacked up bumpers, it's a pretty janky set up and I was a bit worried today about falling over and snapping my **** up. Luckily I survived.
Squats are looking pretty good. I feel about as good as they're going to get with my crooked spine. Trying to get everything levelled out feels uncomfortable as hell, though.
Shoulder was tender today but fine to lift on. I was meant to do DB Rows today but forgot. Back work was a little low this week over all. More chins and rows next week.
-
08-09-2017, 02:20 PM #160
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2, Day 1
9.8.17
Single leg squats, single legs deadlifts
Squats
115 x 10 @7
107.5 x 10 @7
107.5 x 10 @8
107.5 x 10 @9
Incline Bench // Chest Flyes
52.5 x 10 x 6 // 5's x 10 x 3
Belt Squats
50 x 10 x 6
DB Curls
10's x 10 x 5
Notes
Squats looked great today. They also felt pretty good and were moving fast. Surprised myself with the 115, but by the end I wasn't having much fun. Checked depth, just about making it I think but could do with an extra inch or so to be sure.
Volume was tough. My workouts are taking longer than I would like, but I don't think there's much I can do about that. I'm also working 50-55 hours a week at the moment and it's draining.
-
-
08-10-2017, 03:31 PM #161
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2, Day 2
10.8.17
Deadlift
155 x 10 @9
145 x 10 @8
145 x 10 @9.5
Strict DB Rows // Rear Delt Flyes
20's x 10 x 2 // 5's x 10 x 2
Foam rolling
Notes
Fatigued as hell today from all the lower body work yesterday. Figured I had the next 4 days to train and I was probably going to be feeling fatigued/sore anyway so just wanted to get some work done.
Deadlifts looking good and feeling pretty good. I have a tendency to slightly hitch at the top of my deadlifts which I need to iron out as I got a red light for it at my last meet. Today for some reason I was also slightly flexing my arms which was weird as it's not a mistake I usually make. Also I've been rewatching squat videos; need to force hips forward and make sure hips don't shoot back at the bottom of squat.
I wanted to get way more back work done today, but after deadlifts I just felt like crap.
-
08-12-2017, 02:45 PM #162
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2, Day 3
12.8.17
Bench // Flyes
80 x 10 x 5 // 5's x 10 x 3
BB Rows
70 x 10 x 5
DB Press // Front Raises
20's x 10 x 3 // 10 x 10 x 3
DB Curls
10's x 10 x 4
Single Leg Squats // Single Leg Deadlifts
BW x 10 x 2
Notes
Work capacity is getting better but gassed really hard during press. Wanted to do more recovery / core work but I was pooped.
Tendinitis is causing me some troubles but I can still ignore the pain fine right now. I'm still hoping I can get rid of it without having a large amount of time off.
Haven't been taking my diet seriously enough the past month. Been getting the calories I need and roughly hitting my macros, but way too much sugar and highly processed food. Aka cookies and cake. Realised I need to step it up if I really want to be good at this.
-
08-13-2017, 02:05 PM #163
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2, Day 4
13.8.17
Foam rolling / stretching
Squats
110 x 10 @9
110 x 10 @8
110 x 10 @9
Belt Squats
52.5 x 10 x 4
GMs
40 x 10 x 3
Lunges // Ab thing // Dead bug
40 x 5 x 2 // 5s x 10 x 2 // BW x 10 x 2
Foam rolling
Notes
Good session. Glad I decided to train 5x this week to break things up a bit. Fitting in my PT work alongside lifting is making me for some long sessions.
Squats looked and felt really good today. Hit the groove. Stopped myself leaning forward on concentric and got hips in correct position, made hitting depth super easy.
I've been sweating like crazy doing all this volume and accessory exercises. Just read that's a sign of good fitness, so I'm cool with it.
-
08-15-2017, 01:52 PM #164
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2, Day 5
15.8.17
Press
43.5 x 10 x 5
Strict DB Rows // Side Raises
20's x 10 x 3 // 5's x 10 x 2
Dips // Push Ups
BW x 10 x 3 // BW x 10 x 3
DB Curls
10's x 10 x 4
Core Circuit
Ab exercise, dead bug, front plank, glute bridges, foam rolling
Notes
Week 2 finished. Had my friend who's a natty BBer have a look over my routine, he said it's solid but suggested a few small tweaks. Also said to go to 80% compound 20% isolation.
Still feeling fatigued as hell. Week 3 should be fun.
Forearm felt good today, only some minor pain at times.
-
-
08-16-2017, 12:30 PM #165
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 3, Day 1
16.8.17
Single leg squats to bench, single leg deadlift 2x10
Squats
120 x 10 @9
110 x 10 @7
110 x 10 @8
110 x 10 @8
Belt Squats
55 x 10 x 5
Notes
Quad which I tore was feeling a bit funny the past few days, had more pain than normal on single leg squats. Considered abandoning the session but warm ups were relatively pain free, as were all my squats. On belt squats the first rep was slightly painful but felt fine. This has worried me a bit, but not enough to overpower my ego. Abandoning the session was probably the smart thing to do.
Squats looked good other than that and the 120 moved well.
-
08-19-2017, 03:18 PM #166
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 3, Day 2
19.8.17
PT in AM
Stretches / activation
Single leg squats, single leg deadlifts, glute bridges x10
Bench
81 x 10 @8
81 x 10 @9
81 x 10 @9
81 x 10 @9.5
Incline Bench
53.5 x 10 x 3
Deadlift
160 x 10 @8.5
145 x 10 @9
145 x 10 @10
DB Curls
10's x 11 x 2
Notes
Quad was hurting pretty bad midweek, PT had a good look and said it's not re-injured just needed some massage/release. Had a look at my single leg squats and said I'm basically not using my glutes. It is way way harder for me to feel my glutes working on my left sided squat (the injured side). I've heard the 'glute amnesia' thing is very overplayed by PTs but this seems pretty legitimate. It's exciting as once I learn to use it properly my lifts should improve.
Today wasn't a great day. Bench was heavier than expected, so decided to save some sets for later in the week and do incline which felt good. I also had a panic attack at the start of my final set of deadlifts which made me want to stop after every rep. It was awful.
After the panic attack I had little energy left. But I got lots of good work done today.
-
08-21-2017, 12:48 PM #167
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 3, Day 3
21.8.17
Single leg squats, single leg deadlift 2x10
Glute bridges, active release
Press
43.5 x 10 x 6
BB Rows // DB Curls
72.5 x 10 x 6 // 10's x 10 x 3
Dips // Lateral Raises
BW x 10 x 3 // 5's x 10 x 3
Ab Exercise // Dead Bug // Glute Bridges
3 sets
Notes
Got frustrated as hell last session trying to single leg squat, nailed it today. Could really feel my left glute working and got way lower down, also felt it working way more on single leg deadlift. Right side no real problem.
Doing so many sets of press/rows really put me on my arse. Tiring.
-
08-22-2017, 04:53 PM #168
-
-
08-24-2017, 12:23 PM #169
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 3, Day 5
24.8.17
Glute bridge / single leg squats / single leg deadlifts
Foam rolling / stretching
Bench
81 x 10 x 2
Incline Bench // Incline Flyes
53.5 x 10 x 3 // 5's x 10 x 3
Strict DB Rows
22.5 x 10 x 5
DB Press // Front Raises
20's x 10 x 3 // 10 x 10 x 3
GM // Rear Delt Flyes
40 x 10 x 3 // 5's x 10 x 3
Ab Exercise // Russian Twists // Dead Bug
3 sets
Notes
Getting all the little bits in to round off this week. This is technically the first day of my deload but week 3 got stretched out a bit.
Did a very good single leg squat on my right leg all the way down and well balanced. Left leg is still coming along but it's getting there.
Spoke in detail with a friend about rest and being able to switch off. We agreed powerlifting/bodybuilding/nutrition can be a very dangerous path in terms of mental health, but also a necessity for us it seems for fulfilment. He also told me there's research that shows only 80% adherence to a program will yield 99-100% of the same results as 100% adherence. Not sure how that works, but it's interesting.
-
08-29-2017, 02:17 PM #170
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 4, Day 1 - Deload
28.8.17
Stretching, rolling, single leg squats/deads, ab work.
1 hour cycling
29.8.17
Deadlift
130 x 10 x 2
Bench // Flyes
72.5 x 10 x 3 // 5's x 10 x 2
Notes
Got my back looking really good on deadlift.
Leg hurts more than normal after single leg squats yesterday. Praying it's nothing serious.
-
09-03-2017, 11:59 AM #171
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 4, Day 2 - Deload
03.9.17
Single leg squats 2x10
Squats
105 x 10 x 2
Press
40 x 10 x 3
BB Rows
65 x 10 x 3
Belt Squats
50 x 10 x 3
DB Press // Lu Raises
20's x 10 x 2 // 5's x 10 x 2
Rolling
Notes
Squat form was on point today. Leg was hurting so bad earlier in the week thought I may have re-injured. No pain today. Realised I need to focus harder on sitting back/squeezing glutes until my quad is entirely pain free. Form looked a lot better in general by focusing on glutes.
Skipped my midweek session as I had a few rough mental health days. Also given the state of my leg thought the time off was a good idea. Was a good call.
Next cycle will be sets of 8, weights increased by 5% at beginning of cycle. Hoping to hit ~140ish for a set of 8 on squats, although that may be a bit ambitious.
-
09-05-2017, 12:05 PM #172
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 1 - Hypertrophy 2
05.9.17
Single leg squats 2x10
Squats
120 x 8 @7.5
120 x 8 @8
120 x 8 @8.5
Bench
85 x 8 @7
85 x 8 @7
85 x 8 @8
Incline Bench
55 x 8
60 x 8
Belt Squats
60 x 10 x 5
DB Flyes // Lu Raises
10's x 10 x 3 // 5's x 10 x 3
Ab Exercise // Dead Bug
10's x 8 x 3 // BW x 10 x 3
Light hammer curls and wrist exercises
Notes
Squat technique looked great today and the weight moved well. Bench also felt really good.
My leg and forearm didn't bother me the whole workout either.
Enjoying moving into the sets of 8 and getting some weight on the bar.
-
-
09-08-2017, 02:14 PM #173
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 2
08.9.17
Single leg squats X10
Press
47 x 8 x 4
Deadlift
160 x 8 @9
150 x 8 @8
Dips // Plate Raises
BW x 12 x 2 // 15 x 10 x 2
Exercises for forearm
Notes
Dragging my arse today. Didn't feel like training. Got the important stuff done.
Deadlift technique held up under the heavier weight but it wasn't perfect.
-
09-11-2017, 12:57 PM #174
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 1, Day 3
11.9.17
Single leg squats x 10
Squats
120 x 8 @7
125 x 8 @7.5
130 x 8 @8.5
Bench
87.5 x 8 @8
87.5 x 8 @8.5
Incline Bench
60 x 8
62.5 x 8 x 2
Belt Squats
60 x 10 x 5
DB Press // Lu Raises
22.5's x 8 x 2 // 6.25's x 10 x 2
Notes
Squats were strong. Technique's also looking good. Long day though.
-
09-11-2017, 07:38 PM #175
I see you've been suffering from elbow tendinitis too. I had it real bad in the elbow / bicep about 2 months ago
How are you managing it? just dropping upper body? I dropped my upper body to 1 x week and became really conscious of not taking any weight in my palms when i squat, almost back to 95% recovered nowTwinkcel fitness log
-
09-12-2017, 01:36 PM #176
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
I read in your log, sounded like it was pretty debilitating. Good to hear it's nearly gone!
Mine's actually a strained brachioradialis, which I was happy about considering the long term recovery of tendinitis. I compress it when I lift. Cut out all rowing/curls the past week and have been doing basic rehab exercises and stretches. Hoping it'll be back to 100% shortly.
-
-
09-14-2017, 12:55 PM #177
-
09-17-2017, 01:26 PM #178
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2, Day 2
17.9.17
Single leg squats, glute bridge & single leg deadlift
Squats
125 x 8 @7
125 x 8 @8
125 x 8 @8.5
125 x 8 @9
Bench
87.5 x 8 @8
87.5 x 8 @9
Incline
62.5 x 8 x 2
DB Row // Chest Flyes
30 x 8 x 4 // 10's x 10 x 4
Knee Ups // Russian Twists // Dead Bug
2 rounds
Notes
Squats looked awesome today. Really thought about squeezing my glutes and using my hips, which fixed some unnecessary forward lean I was getting. Realised on the 3rd set I was only just making depth, borderline. 4th set an inch or two below parallel, so no worries there. Also had to bring my toe angle in as left knee has been hurting (had been experimenting with extra wide toe angle).
Bench felt like crap. Had a twinge in my right pec on the first set, but felt fine afterwards. Everything was just feeling mega heavy after squats.
Missed one of my midweek sessions as my health wasn't so good. Decided to just drop some of the squats as I've been feeling real fatigued anyway.
-
09-17-2017, 03:46 PM #179
-
09-18-2017, 11:02 AM #180
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14858
Week 2, Day 3
18.9.17
Bench
87.5 x 8 @7
87.5 x 8 @7.5
87.5 x 8 @9
BB Rows
80 x 8 x 5
Belt Squats
65 x 8 x 5
DB Curls // Tri Ext
12.5's x 8 x 4 // 20 x 8 x 4
Notes
Had DOMS from hell in my chest today. No idea how I got it so bad from 4 sets of bench, considering the last bench workout before that was ~5 days and I had done dips inbetween. I wanted to get all my bench work for the week finished though.
Got a slight twinge in my right pec. Doesn't feel like anything too serious right now. I think I should have probably stuck with my old bench form of elbows very close to sides. Don't think it's the most efficient, but feels way safer for pecs.
Similar Threads
-
Live Dangerously and You Live Right - Daniel's Powerlifting Log
By DanielBeauchamp in forum Powerlifting Workouts - Training JournalsReplies: 1096Last Post: 07-29-2011, 01:27 PM
Bookmarks