My strength training log- road to powerlifting

[orion792]

After that tsa cycle I deloaded. Now I'm going to run jordan feigenbaum's program for bench and ohp,and for sq and dl I'll be doing 1 single @8 followed by sets of 5 @8. Curious to practice some heavyish singles in training.Will be training 6 times per week and doing some cardio. Aiming to lose about 3kg or so.

30.7.18
Squat (belt):
1x380 @7.5
5x325x5 @7-8
chin up:
5x35lbsx3
6x25lbs
+ some curls

31.7.18
2ct bp:
4x215lbsx4 @8-9
+lateral raises and calves

1.8.18
deadlift (belt):
1x435 @8
5x375x3 @8-9.5 hard as hell

2.8.18
1ct bp:
1x245 @8
5x210x5 @7-8
+ calves

[orion792]

3.8.18
squat:
7x310x3
hip thrust:
6x455 @9
6x445x2 @8
chin up:
5x25lbsx3
7x25lbs
hammer curl:
6x40
6x45
6x50
10x45

4.8.18
tng bench:
4x225 @9 feet slipping,changed bench for the next sets
4x225 @8
4x230x2 @9
4x230 @9.5
sldl:
5x265
5x275
5x285
chest supported row
10x190x3

[orion792]

week 2:
6.8.18
squat
1x390 @7.5-8
5x345x5
2ct bench
4x215
4x220x2 @9
4x215 @8.5
sldl
4x275x7

changing my split a bit from now on in terms of sq/dl

[orion792]

8.8.18
pause bench
1x245 @9
5x210 @7
5x215x5
ohp
7x145 @7.5
7x150 @8
7x150 @8.5
7x140 @7.5

9.8.18
deadlift
1x445 @8.5 weird misgroove
5x380 @7
5x385x2 @8-8.5
5x380 @8
highbar squat
7x290
7x295x3 hard

[orion792]

10.8.18
tng bench
4x225 @8
4x230x3 @9
5x225 @9.5

db incline bench
8x80
8x85x2
7x85

11.8.18
chin up
4x45x4 @9-10

incline db bench
8x80x3

db preacher curl
10x25x4

[orion792]

13.8.18
squat
1x385 @8
5x345x4

2ct bench
4x220x2 @8-8.5
4x225 @9.25
4x220 @10

sldl
7x285x4

[orion792]

15.8.18

pause bench
1x255 @8.5
5x220x5 @8-8.5

ohp
7x155 +2.5kg on 7rm @9
7x150 @8.5
7x145
6x145

[orion792]

16.8.18

deadlift
1x455 @8.5
5x395x4 +4.5kg on 5rm @8

highbar squat:
7x305x4 +4.5kg on 7rm

[orion792]

17.8.18

tng bench
1x250 @8
4x230 @8
4x235x3 @8.5-9

hammer curl
6x50x3

db preacher curl
8x30x3

[orion792]

20.8.18
squat
1x405 @8
5x355x5 +4.5kg on 5rm

2ct bench

4x225 @9
4x225 @8.25
4x225 @8.5
4x225 @9

sldl
7x295x4

[orion792]

22.8.18
p bp
1x240 @7
1x250 @8
5x225x3 volume pr @8-8.5

ohp
2x185
8x155 +2.5kg on 8rm @10

[orion792]

23.8.18
deadlift
1x460 @8
5x405x2 +3.5kg on 5rm @8-8.5
5x400 @8.5
5x390 @8

highbar squat
7x315x3 +4.5kg on 7rm
7x300

plank
30"x3

[orion792]

24.8.18
tng bench
1x250 @9
4x230 @8.5
4x235 @8.5
4x240 +2kg on 4rm @9
4x240 @10
4x235 @8.5
4x235 @10

db incline press
8x90 @9.5
8x85x3 @8-9.5

incline fly
10x30x3

[orion792]

27.8.18
squat
1x410 @8
5x365x2 +4.5kg on 5rm
5x355x2

2ct bench
4x225x4

sldl
7x305x4

[orion792]

29.8.18
p bp
1x260 @8
1x265 @9
5x230x2 +2.5jg on 5rm @8-8.5
5x225x2 @8

ohp
7x160 +6.5kg on 7rm @10
7x155
7x135

[orion792]

30.8.18
deadlift
1x465 @9
5x398x3 @8-9
+ some front squats,paused lowbar squats and trap bar deadlifts (5x180kg)

[orion792]

31.8.18
tng bench
4x245x2 +2.5kg on 4rm @9-10
4x240x2 @9

db incline
8x85x3 @7
10x85 @9

+flat db fly and cable fly

[orion792]

week 6:
3.9.18

squat
1x420 @8
5x370 +2kg on 5rm
5x365
5x355x2

2ct bench
4x230 +2.5kg on 4rm
4x225x3

sldl
7x315x4

5.9.18

pause bench
1x260 @8.5
5x235x5 +2.5kg on 5rm

ohp
6x165x2 volume pr @10

6.9.18

deadlift
1x475 @8.5
5x415x2 +4.5kg on 5rm
5x405

hack squat
7x185x4

7.9.18

tng bench
1x267 @10 mild pause

db incline
8x90x2
8x85
10x85 @10

week 7 "deload"

10.9.18

squat
1x415 @8.5
5x325x3

2ct bench
4x225
4x235 +2.5kg on 4rm @10

pause dl
3x335x3

sldl
12x275

chest supported row
10x150
10x170

12.9.18

pause bench

1x265 @9
4x240 +9kg on 4rm

db incline
8x80
8x85x2

13.9.18

deadlift
1x455 @7.5-8
3x405
4x395

squat
4x365
3x365

14.9.18

pause bench
6x225 +9.5kg on 6rm
12x185

db row
8x80
8x90x2

[orion792]

From now on only logging prs
26.9.18
dl: 4x188.5kgx4 +6.5kg on 4rm

28.9.18
lowbar squat: 7x152.5kgx4 +2.5kg on 7rm

29.9.18
pause deadlift: 3x166kgx3 +2.5kg on 3rm

1.10.18
squat: 5x166kgx4 volume pr

3.10.18
deadlift: 4x193kgx4 +4.5kg on 4rm

5.10.18
lowbar squat: 7x157kgx4 +4.5kg on 7rm

6.11.18
pause deadlift: 3x170.5kgx3 +4.5kg on 3rm

8.10.18
lowbar squat 5x170.5kgx4 +2.5kg on 5rm

10.10.18
deadlift 4x198kgx3 +5kg on 4rm

12.10.18
lowbar squat: 7x161.5kgx3 +4.5kg on 7rm

13.10.18
pause deadlift: 3x177kgx3 +4kg on 3rm

[orion792]

15.10.18

squat
3x177.5kgx4 +14kg on 3rm

17.10.18
deadlift
2x200kgx3 +13.5kg on 2rm

19.10.18

squat
4x168kgx2 +6.5kg on 4rm

20.10.18

pause deadlift
2x179.5kgx3 +6.5kg on 2rm

22.10.18

squat
2x184kgx3 +13.5kg on 2rm

[orion792]

18.10.18

ohp
4x77.5kg +12.5kg on 4rm

26.10.18

ohp
5x77.5kg +7.5kg on 5rm

also lifted 3x248kg on hip thrust on 19.10.18, not that it matters that much

[Fattgott]

I've also been doing hip thrusts occasionally, crazy how much weight you can slap on. They are very good for athletic performance and also pretty easy on the lower back. I love them, should probably do them more often.

[orion792]

2.11.18

ohp
3x84kg

23.11.18

squat
7x355x4 volume pr

26.11.18

squat
5x173x5 +2.5kg on 5rm

28.11.18

deadlift
4x200x4 +2kg on 4rm

30.11.18

squat
7x166x4 +4.5kg on 7rm

1.12.18

pause deadlift
3x179.5x3 +2.5kg on 3rm

3.12.18

squat
3x182x5 +4.5kg on 3rm

5.12.18

deadlift
2x204.5x4 +4.5kg on 2rm

[orion792]

I'm probably skipping a few prs here because I haven't updated in a while but whatever
24.12.18

squat: 207kg

28.12.18

deadlift: 232kg

15.2.19

hip thrust: 4x266kgx2

24.2.19

squat: 211.5kg

no deadlift pr this tsa cycle (9th cycle).
Training hypertrophy for a while now, so no prs coming in some time most likely