My strength training log- road to powerlifting

[orion792]

12.6.17
deload week

dumbbell flat bench:
10x65lbsx3
8x70lbsx2
ohp:
10x40kgx2
9x40kg
wide grip pull up:
6xbwx6

Everything felt pretty heavy

[orion792]

13.6.17
deload week day 2

beltless deadlift:
3x100kg
2x100kg
2x120kgx2
2x140kg
1x140kg
+ some 60kg and 100kg sumo pulls. Felt like such a cheater

neutral grip pull up
2x45lbs
1x70lbs
1x90lbs new pr
5x20.5kg +5.5kg on 5rm

+ lateral raises
+ curls
+ abs
+ face pulls

[orion792]

15.6.17
deload week,day 3
squat:
1x130kg felt slow and unbalanced,that's ok I guess
5x110kg
paused bench:
3x80kgx2
2x90kgx2
dl:
2x140kgx2

was going to do some ng pull ups but my left bicep starting hurting after the first warm up with bw.still hurts 3 hours later

[orion792]

16.6.17
deload week,day 4

pause bp:
2x80kgx2
2" pause: 2x80kg
dl:
2x150kg
5x140kg
ohp:
3x60kgx3
7x60kg new 7rm

[orion792]

19.6.17
c2w2d1

Squat (belt):
5x115kgx5 ls@7
bp:
7x77.5kgx4 ls@8
ng pull up:
5x10kgx2 @8
4x10kg @8
cgbp:
6x77.5kgx4 ls@8

-Skipping the introductory week
-I'll do ng pull ups 4x/week and see how it progresses. no more db rows for now

[orion792]

20.6.17
c2w2d2

deadlift (belt):
4x145kgx4 ls@7.5
bp:
5x82.5x5 ls@7.5
ng pull up:
5x10kg @8
5x10kg@8.5
4x10kg@8.5

+ curls
+ lateral raises

back to hookgrip. Mixed grip causes me to rotate...still rotated a tiny bit today,but it was much better.

[orion792]

22.6.17
c2w2d3

Squat (belt):
1x130kg warmed up to this. didn't judge the rpe,but it felt pretty good.
7x117.5kgx2 +5kg on 7rmthese 2 sets were pretty hard
7x110kgx2 After the 2nd set realized the load was supposed to be 107.5kg. moved it down to 110kg.
ohp:
8x55kgx3 vpr
hip thrust:
6x141.5kg
6x141.5kgx2 5" hold on the last rep of these 2 sets

[orion792]

23.6.17
c2w2d4

bp:
4x86.5kgx4 ls@7.5
pause deadlift (belt):
3x124kgx3
wg pull up:
5x10kgx2 wide grip to give my left biceps a break
4x10kg
8xbw neutral grip
cgbp:
3x87.5kg
3x90kgx3 ls@8.5 should have gone a little heavier on these

[orion792]

26.6.17
c2w3d1

Squat (belt):
5x120.5kgx5 ls@7.5
bp:
7x81.5kgx4 ls@8.5
ng pull up:
4x15kgx3
5x15kg @8
cgbp:
6x80kgx2
6x82.5kgx2 +2.5kg on 6rm ls@8

[orion792]

27.6.17
c2w3d2

deadlift (belt):
4x147.5kgx3 will do the last set on friday. felt like crap.
bp:
5x85kgx5 ls@7.5
ng pull up:
4x15kg
6x15kg will probably stop doing pull ups as my elbows are not feeling good lately
db row:
10x70lbsx2

not a great session. elbows feeling pretty beat up...not sure if it's the benching or what
terrible sleep this past week aswell,falling asleep at 3-4am each day. bad sleep is starting to catch up...

[orion792]

29.6.17
c2w3d3

Squat (belt):
7x112.5kgx4
ohp:
8x57.5kg +2.5kg on 8rm
8x55kg
8x50kg
db row:
8x70lbs
8x75lbs
8x80lbs
hip thrust:
6x146.5kgx3

[orion792]

30.6.17
c2w3d4
bp:
4x90kgx4 ls@7
pause deadlift (belt):
no pause: 4x146kg pending set from last dl session
paused: 3x133kgx3 pretty hard sets
db row:
8x70lbsx5
cgbp:
3x92.5kgx2
3x95kg again,should have pushed the rpe earlier. this set was below prescribed rpe (9). paused the last rep for 3 seconds

[orion792]

3.7.17
c2w4d1

Squat (belt):
1x141.5kg moved/felt pretty good a new 1rm by 1.5kg (still way under e1rm)
5x122.5kgx5 +2.5kg on 5x5rm ls@7
bp:
1x100kg easy peasy
7x82.5kgx4 ls@7.5
db row:
6x80lbsx2
6x85lbs
cgbp:
6x82.5kg
6x85kgx2 +2.5kg on 6rm
6x82.5kg ls@8.5

+ some lateral raises

[orion792]

4.7.17
c2w4d2

deadlift (belt):
4x150.5kgx2
bp:
5x87.5kgx5 +2.5kg on 5x5rm

+ lateral raises
+ some very light high rep curls,make my forearms/elbows feel better
deadlifts feeling really hard lately...

[orion792]

6.7.17
c2w4d3

Squat (belt):
7x115kgx4 ls@7
ohp:
8x57.5kgx2 volume pr
8x52.5kg
db row:
10x70lbsx3 not sure if I did 2 or 3 sets of these
12x70lbs
hip thrust:
6x150.5kgx3

[orion792]

7.7.14
c2w4d4

bp:
4x91.5kgx4 ls8.5
pause deadlift (belt):
3x135.5kgx3 ls@8.5
lat isolation:
8x?x4
cgbp:
3x95kg
3x97.5kg +2.5kg on 3rm
3x95kg last rep 3 sec pause

forearm/biceps pain when doing bench/pull ups/rows...will probably start taking extra rest days.

[orion792]

10.7.17
c2w5d1

Squat (belt):
1x150.5kg +9kg on 1rm Decided to go for a random "1rm" today. (still under my e1rm for this cycle)
5x125kgx3 volume pr
3x125kg was supposed to be a 5x5 but cut it there.
bp:
7x85kgx4 ls@9.5 volume pr
lat isolation:
3x10 irrelevant weight on these
1x12
cgbp:
6x85kgx3 ls@8 volume pr

+ some face pulls
biceps and forearms ached a bit today,but felt way better.
Very confident on getting a 160kg+ squat on test week.

[Fattgott]

very nice work on the squat mate
looking to hit 160kg soon myself
halfway towards 4 plates

[orion792]

11.7.17
c2w5d2

deadlift (belt):
4x152.5kgx4 ls@9.5 hard,but technique held up
bp:
5x90kgx5 +2.5kg on 5x5rm ls@8

+face pulls

[orion792]

very nice work on the squat mate
looking to hit 160kg soon myself
halfway towards 4 plates

thank you!I've been following your log aswell. we're all gonna make it bruh

[orion792]

13.7.17
c2w5d3

Squat (belt):
7x119.5kgx4 +2kg on 7rm ls@7
ohp:
8x60kgx2 +2.5kg on 8rm
db row:
10x65lbsx2
8x70lbsx2

+ lateral raises
+ face pulls

[orion792]

14.7.17
c2w5d4

bp:
4x92.5kgx4 ls@8.5
pause deadlift (belt):
3x138kgx3 ls@8.5
db row:
10x60lbsx3
cgbp:
3x95kgx3 ls@8

+ lateral raises
+ face pulls

elbow/forearm/biceps pain still present. Seems to be fixing itself slowly,pain decreasing week by week.

[orion792]

18.7.17
c2w6d1

Squat (belt):
1x141.5kg not as easy as it should have been,the bar tilted to one side a bit
3x132.5x5 ls@6.5 way too easy
bp:
6x82.5kgx4 ls@6
db row:
10x60lbsx3
cgbp:
5x87.5kgx5 +2.5kg on 5rm also a volume pr

+ lateral raises
+ face pulls
had one more extra rest day before starting this training week. forearms/biceps/elbows felt really good today. not at 100%,but getting much much better.

[orion792]

19.7.17
c2w6d2

deadlift (belt):
1x172.5kg +2.5kg over anything i've deadlifted before rpe 8 more or less
2x157.5kgx4 ls8
bp:
4x91.5kgx4 ls8
db row:
10x60lbsx5

+ face pulls
+ lateral raises

[orion792]

21.7.17
c2w6d3

Squat (belt):
5x124kgx3
ohp:
5x65kgx2 +10kg on 5rm failed to get 6 reps on these...still a pr.
6x50kg
hip thrust:
5x161.5kgx4 easy

+ lateral raises

[orion792]

22.7.17
c2w6d4

bp:
3x96kgx5 ls@9.5 last set got pretty hard
pause deadlift (belt):
2x141.5kgx3 ls@7.5
db row:
10x60lbs
8x70lbs
6x80lbs
cgbp:
3x95kgx2
3x92.5kg

+ lateral raises
+ shrugs
went too hard on ohp yesterday and it took a toll on bench...I should go easier on the rpe with the ohp (as the program says...)

[orion792]

25.7.17
c2w7d1

Squat (belt):
1x141.5kg warmed up to this. easy,but didn't feel as fast as I would have liked.
2x135.5kgx4 easy
bp:
6x85kgx4 ls@6.5 easy and fast
prone bb row:
10x60kgx4
cgbp:
5x87kg
5x90kgx3 +2.5kg on 5rm last set @10
5x80kg very easy,last set at 90kg was a 10 so backed off for this.

+ face pulls
+ lateral raises

biceps/elbows/forearms felt really good. still not at 100%,but it's the best they have felt for a while. whatever was causing the pain is slowly fading away. hopefully I can go back to weighted pull ups for my next training cycle.

[orion792]

26.7.17
c2w7d2

deadlift (belt):
1x162.5kgx4 ls@8.5
bp:
4x92.5kgx4 ls@9
unilateral row machine:
10x???x3
db row:
15x50lbs
db shrug:
8x70lbs
8x80lbs
10x90lbs

+ face pulls
+ lateral raises

[orion792]

28.7.17
c2w7d3
Squat (belt):
4x128kgx3 ls@7
ohp:
6x60kg
6x62.5kgx2 volume pr
bb row:
supinated: 10x60kgx4
hip thrust:
4x173.5kgx2
4x160.5kg

+ lateral raises

[orion792]

29.7.17
c2w7d4

bp:
2x99kgx4 ls@8
pause deadlift (belt):
2x146.5kgx3 +4kg on 2rm ls@8.5
supinated bb row:
12x60kgx3
cgbp:
2x97.5kg
2x99kgx3 +1.5kg on 2rm ls@9

+ lateral raises

missgrooved a couple reps on my bench,but overall felt pretty good. Need to focus on bar path a bit more