Geoff's Newbie Powerlifting Log

[WolfRose7]

@7's with a couple of @8
You're killing this program mate
Great stuff

[PowerBuilder08]

2-3-18
Phase II: Week 1, Final Day

AMRAP 7
Incline Hammer Curls
20 pound dumbbells, 62 reps total
Same weight next week

AMRAP 7
Ab Roller Torture
F*cking ab roller...

AMRAP 7
Seated Row Row
100 pounds, 70 total reps
+5 pounds next week

Recumbent Bicycle
20 seconds at Level 12 sprint pedaling, 100 seconds at Level 1 (active rest). Repeat for 7 reps total.

Thoughts: Nice way to end the week. I'm sore and looking forward to tomorrow off! I did a pretty significant amount of mobility and stretching drills after the biking, I needed it for sure.

[PowerBuilder08]

2-5-18
Phase II: Week 2, Day 1

Squat
Warm-up
80x5
135x5
185x3
210x2
-belt on-
240x1
Working Sets
265x6 @ RPE 8
265x6 @ RPE 8
265x6 @ RPE 8
+5 pounds next session

Pause Bench
Warm-up
65x5
110x5
150x3
170x2
-wrist wraps on-
195x1
Working Sets
215x6 @ RPE 7.5
215x6 @ RPE 8
215x6 @ RPE 7.5
215x6 @ RPE 8.5
215x6 @ RPE 8.5
+5 pounds next session

Deadlift
Warm-up
95x5
165x5
225x3
260x2
-belt on-
295x1
Working Sets
325x6 @ RPE 7.5
325x6 @ RPE 8
+5 pounds next session

Thoughts: Everything felt solid again today. I felt so solid on bench that I started supersetting my Deadlift warm-up with it, I think that's the only reason that I had 8.5 on those last two lol

[PowerBuilder08]

2-6-18
Phase II: Week 2, Day 2

AMRAP 7
Hammer Curls
30 pound dumbbells, 58 reps total
Same weight next week

AMRAP 7
Crunch Machine
85 pounds, 68 reps
+5 pounds next week

AMRAP 7
Yates Row
145 pounds, 75 total reps
+10 pounds next week

EMOM 8
80 meter sprints

Thoughts: I need to remember that I am old and need to warm-up before I do sprints. Or I feel old and broken lol. Good day, I'm happy with it

[PowerBuilder08]

2-7-18
Phase II: Week 2, Day 3

2 Count Pause Squat
Warm-up
60x5
100x5
135x3
155x2
175x1
Working Sets
195x6 @ RPE 7.5
195x6 @ RPE 8
+5 pounds next session

2 Count Pause OH Press
Warm-up
45x5
65x5
90x3
105x2
115x1
Working Sets
130x6 @ RPE 8
130x6 @ RPE 9
+5 pounds next session

Thoughts: Good day with a good focus on form, especially for squats! Sorry for any typos, I'm currently on my phone. RPE was higher than normal since I hauled ass through it, but oh well. Happy with progress

[PowerBuilder08]

2-9-18
Phase II: Week 2, Day 4

Squat
Warm-up
80x5
135x5
190x3
215x2
-belt on-
245x1
Working Sets
270x6 @ RPE 8
270x6 @ RPE 8.5
270x6 @ RPE 8.5
+5 pounds next session

Pause Bench
Warm-up
65x5
110x5
155x3
175x2
-wrist wraps on-
200x1
Working Sets
220x6 @ RPE 8
220x6 @ RPE 8
220x6 @ RPE 8.5
220x6 @ RPE 9
220x6 @ RPE 9.5
+5 pounds next session

Deadlift
Warm-up
100x5
165x5
230x3
265x2
-belt on-
295x1
Working Sets
330x6 @ RPE 7.5
330x6 @ RPE 8
+5 pounds next session

Thoughts: Today was one of those days that I'm surprised I got everything. I was dragging, stressed, and tired. So I'll take what I had.

[PowerBuilder08]

Well gents, bad news on my front. I partially tore my labrum last Monday. Thankfully, I work with a Physical Therapist and an Occupational Therapist so they've been helping and I shouldn't be down too long.

The plan right now, since I have a meet on April 28th, is to be healthy enough to compete. I'm not going to care about numbers, I just need to get a total.

To accomplish this, I'm gonna go hard next week, then deload the week after. That will put me 8 weeks out with enough time to hit two 4-week cycles of 5/3/1 going into the meet. Hopefully, having less frequency will at least keep me healthy enough to go.

[PowerBuilder08]

2-19-18
"Why TF Am I Hurt Again" 5/3/1 Phase

Deadlift
Warm-up
150x5
185x5
225x3
260x3
-belt on-
300x3
Working Set
335x8 @ RPE 8.5
+5 reps

Leg Press Machine
220x12
220x12
220x12

Plank
3x30 seconds

Giant Set (3x15 each exercise)
DB Lat Raises - 15 pound DB's
Triceps Pushdown: Rope - 80 pounds
Hammer Curls - 15 pound DB's

Thoughts: I'm alive and my shoulder is still having little twinges. Stupid f*cking shoulder. I was only going to do 5 pound DB's for the lat raises since those caused pain with bands, but I felt like I was just flapping my damn arms so I used 15's...and now I'm in pain again, so I'll compromise and use 10's on Friday. I've also been doing band pull-aparts during the day to help the shoulder out. I hate being injured!

[Anthonyxavcx]

Man, sorry to hear about the injury. I'm sure you'll be back at it soon enough. I couldn't do lateral raises for the longest time, just hurt no matter what I did... Just don't do anything that hurts man, do whatever feels fine and you'll be back in no time.

Also the shoulder is annoying AF but at least it only really impacts benching in terms of PLing

[PowerBuilder08]

Man, sorry to hear about the injury. I'm sure you'll be back at it soon enough. I couldn't do lateral raises for the longest time, just hurt no matter what I did... Just don't do anything that hurts man, do whatever feels fine and you'll be back in no time.

Also the shoulder is annoying AF but at least it only really impacts benching in terms of PLing

Thanks brother. And yeah, exactly. As long as I can get a total in this meet so I can get into the state meet in December I'm good. I could bench 100 kg and be perfectly happy with it lol

[PowerBuilder08]

2-21-18
"Why TF Am I Hurt Again" 5/3/1 Phase

Deadlift
Warm-up
135x5
155x5
185x5
230x5
-belt on-
260x3
Working Set
290x3 @ RPE 7.5
+2 reps

RDL
205x12
205x12
205x12

DB Lunges
20x10
20x10
20x10

Plank
3x30 seconds

Lat Pulldown
80x8
80x8
80x8

Giant Set (3x15 each exercise)
DB Front Raises - 10 pound DB's
Triceps Pushdown: V-Bar - 85 pounds
Incline Hammer Curls - 15 pound DB's

Thoughts: I hit the physical therapy hard today so I had to go easy on the Giant Set...slow and steady. Squats felt good, I wasn't in the mood to push it today so I called it good a little early. Lat Pulldown felt like it could possibly cause the shoulder some issues on the eccentric portion, so I went light, smart, and super slow. It felt good and no pain so I'm going to try and push that a little harder Friday...nothing crazy

[scott_donald]

whats sore????

glad you are feeling better and more confident...

[PowerBuilder08]

whats sore????

glad you are feeling better and more confident...

Thanks brother. The physical therapist I work for thinks I have a partially torn labrum in my shoulder so I'm just having to go easy for a bit

[PowerBuilder08]

2-24-18
"Why TF Am I Hurt Again" 5/3/1 Phase

Deadlift
Warm-up
5x135
5x155
5x185
5x225
5x275
-belt on-
3x315
Working Set
3x350 @ RPE 8.5
+2 reps

Leg Sled
12x245
12x245
12x245

DB Step-ups
5x20
5x20
5x20

Plank
3x30 seconds

Yates Row
8x135
8x135
8x135

Quad Set (3x15 each exercise)
DB Side Raises - 15 pound DB's
Triceps Pushdown: Rope - 80 pounds
Hammer Curls - 15 pound DB's
Band Pull-Aparts

Thoughts: The workout on the 21st was Squats, not Deadlift...I screwed that up. Shoulder feeling better, I'm deloading next week and then ramping back up over the course of a few weeks...gonna try hard to peak right on April 28th. To the surprise of no one who knows me, I was hungover at f*ck today. The deadlifts sucked, I thought I was going to throw up. One day I will stop ruining my training days...but today is not that day

[scott_donald]

haha at least you got the work done...

solid session and enjoy the deload!!!

[PowerBuilder08]

3-6-18
"Let's Not Get Hurt Again" Boring But Strong Phase

Squat
Warm-up
5x135
5x160
5x190
5x205
5x235
-belt on-
Working Set
5x270 @ RPE 7.5
-belt off-
Back-off Sets
10x5x205 @ 60 seconds rest

Leg Extensions
12x115
12x115
12x115

Prone Leg Curls
12x75
12x75
12x75

Plank
3x30 seconds (1:1 Work:Rest Ratio)

Thoughts: Back is tight as f*ck, I may have to keep the belt on during the back-off sets. Assistance is definitely going to be light and isolation movements during this 10 sets thing...it's brutal. But I'm tired so it's a good day. Last 8 week push to the comp!

[PowerBuilder08]

3-7-18
"Let's Not Get Hurt Again" Boring But Strong Phase

Bench
Warm-up
5x100
5x125
5x150
5x160
5x185
-wrist straps on-
Working Set
5x210 @ RPE 7
-wrist straps off-
Back-off Sets
10x5x160 @ 60 seconds rest

DB Incline
10x50
10x50
10x50

Lat Pulldown
10x100
10x100
10x100
10x100
10x100

Superset (5x20 each exercise)
Triceps Pushdown - 60 pounds
Band Pull-Aparts

Thoughts: Shoulder felt okay. I had to go really slow and steady with it. I was supposed to do 5 sets of 10 for DB Incline, but I could feel it getting a little unstable so I stopped. Not a bad workout, hopefully increasing the intensity and focusing on the band pull-aparts will help the shoulder out! All of the assistance exercises were at 60 seconds rest so I was the good worn out afterwards.

[scott_donald]

what kind of stretching, rolling, recovery stuff do you do? I am tightening up too but I usually stretch and gotten lazy lately.

annoying about the shoulder still - would a BB not help there then?

[PowerBuilder08]

what kind of stretching, rolling, recovery stuff do you do? I am tightening up too but I usually stretch and gotten lazy lately.

annoying about the shoulder still - would a BB not help there then?

Same...I've been lazy about stretching considering how old I'm getting!

It may, luckily I work with a therapist and she just said rest and progress slowly for now and it should come back. Benching over 200 pain free was a good step, I just have to go slow and not be dumb about it like normal l

[PowerBuilder08]

3-9-18
"Let's Not Get Hurt Again" Boring But Strong Phase

Deadlift
Warm-up
5x135
5x190
5x230
5x250
5x285
-belt on-
Working Set
5x325 @ RPE 7.5

Hanging Leg Raises
3x15

Prone Leg Curls
5x10x80 @ 60 s rest

Thoughts: Back was still tight so I didn't do any back-off sets on Deadlift. Next week I'll be doing Squats on Monday, so hopefully having three days before doing Deadlifts will make a difference. I'm not too worried about it. Decent day; in and out. Foam rolled the f*ck out of my legs (like I should have been doing forever), and started doing progressively higher box jumps to warm-up so hopefully that will help.

[scott_donald]

why the box jumps for warmup?

[PowerBuilder08]

why the box jumps for warmup?

Honestly just trying what I did when I was younger and never got injured, light plyo's (3-5 reps) to get myself going. Along with the LISS cardio and dynamic stretching. What do you normally do?

[PowerBuilder08]

3-10-18
"Let's Not Get Hurt Again" Boring But Strong Phase

Standing OH Press
Warm-up
5x60
5x75
3x90
5x95
5x110
Working Set
5x125 @ RPE 7
Back-off Sets
10x5x95 @ 60 seconds rest

Superset (5x10 each exercise)
T-Push-ups
Yates Row @ 135

Plate Side Raises
3x15x5


Superset (5x20 each exercise)
Hammer Curls - 10 lb. DB's
Band Pull-Aparts

Thoughts: Shoulder still feeling better, just have to take it slow and make sure. On the eccentric portion is where it feels most unstable, other than that it isn't bad. 5 sets of 20 is f*cking brutal, I think I'll keep doing it lol

[Anthonyxavcx]

5 sets of 20 is f*cking brutal, I think I'll keep doing it lol

Lol I had the same thought when I read that

Good **** mang

[PowerBuilder08]

3-12-18
"Let's Not Get Hurt Again" Boring But Strong Phase

Squat
Warm-up
5x135
5x160
5x190
5x220
5x250
-belt on-
Working Set
5x285 @ RPE 8
-belt off-
Back-off Sets
10x5x220 @ 90 seconds rest

Leg Press
5x10x242 @ 60 seconds rest

Ab Roller Torture
3 sets of f*ck this sh*t with 60 seconds of rest

Thoughts: Back feeling much better today. I made sure to use the back-off sets to really focus on form...I think I was rocking weight forward on to the balls of my feet too much, so I really focused on driving through my heels and that seemed to make a difference. I was pretty smoked at the end, so I'm calling it a win.

[PowerBuilder08]

3-14-18
"Let's Not Get Hurt Again" Boring But Strong Phase

Bench
Warm-up
5x100
5x125
5x150
5x175
5x200
-wrist straps on-
Working Set
5x225 @ RPE 8
-wrist straps off-
Back-off Sets
10x5x175 @ 90 seconds rest

DB Incline
10x50
10x50
10x50
10x50
10x50

Lat Pulldown
10x100
10x100
10x100
10x100
10x100

Superset (5x20 each exercise)
Triceps Pushdown - 60 pounds
Band Pull-Aparts

Thoughts: Shoulder still feeling decent, pushed bench a little bit more today and it didn't feel bad. I just have to make sure all of my pressing movements are slow and smooth with good bar speed. If I start trying to bounce or go down too fast I can definitely feel it. This volume is kicking my ass in a good way, but I'm ready for it to be done in a couple of weeks so I can focus on the meet!

[Anthonyxavcx]

225 x 5 x 10 "backoff" squats... I would ****ing cry lmao

Lookin good m8, glad to hear the shoulder is cooperating

[scott_donald]

a couple fo great heavy sessions followed by some great volume work, you must be feeling far better now!

[PowerBuilder08]

225 x 5 x 10 "backoff" squats... I would ****ing cry lmao

Lookin good m8, glad to hear the shoulder is cooperating

Yeah it's no joke man, it completely smokes me

a couple fo great heavy sessions followed by some great volume work, you must be feeling far better now!

Yes, finally!

[PowerBuilder08]

3-16-18
"Let's Not Get Hurt Again" Boring But Strong Phase

Deadlift
Warm-up
5x135
5x155
3x190
1x230
5x270
5x305
-belt on-
Working Set
5x345 @ RPE 10

Hanging Leg Raises
3x15

Prone Leg Curls
5x10x80 @ 60 s rest

Thoughts: The biggest concern I had with the 10x5 caught up with me in that the fatigue was still lingering come Deadlift day. I hadn't worried so much about UB, LB worried me. That 345, which for 5 should be ridiculously easy, almost killed me. That was a legit RPE of 10 to get that last rep. All good, last week is a condensed week (and the last week of this phase) and then the final push to the competition so I can handle a little bit more (I may nix the back-off sets on LB next week). Not a bad session overall, at least I got my heart rate up and was able to get after it!