Geoff's Powerlifting Log

[PowerBuilder08]

Thanks for checking out my log. I used to do H.S. Powerlifting meets and am looking to get back into it this year.

A little bit about me: I'm an Army Veteran who just got out after six and a half years. That said, all of the running and endurance I've been doing over the years has caused my strength to take a massive dive. Now that I am preparing to transition out and I'm not being bothered to run 20 f*cking miles a day, I can focus on rebuilding my strength.

With the volume of work I had been doing with constantly working out, I found using the 5-3-1 program worked best for me. It wasn't extremely demanding but also kept some level of strength on. I switched to more novice style programming to try and get my strength back, but I'm old and get injured pretty easily these days.

I plan on competing in 2018 Rookie Rumble in Michigan, and again at the state meet in December. I am mostly doing the Rumble to get the experience of doing one, plus I need to have competed in at least one competition to be allowed to go to the state meet.

Be kind...I'm weak as f*ck right now and doing my best to get some level of not-embarrassing numbers!

The Program: Using an intermediate style programming from PTW, basically just trying not to get hurt.

Areas of concern: Two hernia surgeries and a recurring abdominal tear make me wary. I'm also 33 and am getting older. I'm recently coming off of a shoulder and back injury at the same time so my strength is a little sapped.

Thanks again for reading!

EDIT: If y'all notice my old log is the Powerlifting forum, it's pretty much the same I just moved it here since there are more people on this sub-forum.

[WolfRose7]

Good to see you back logging!

[TnTNZ]

I love it when 30somethings call themselves old , not even close.

Will sub in to see how the meets go!

[PowerBuilder08]

Good to see you back logging!

Thanks brother!

I love it when 30somethings call themselves old , not even close.

Will sub in to see how the meets go!

Haha, 6 years of military service makes me feel old as f*ck!

[PowerBuilder08]

6-2-18
Post-Rehab Testing

Squat
Equipment: Belt, Squat Shoes, Knee Sleeves
Warm-up
5x135
3x150
2x210
-belt on-
1x270
Testing
Attempt 1: 295 lbs.
Attempt 2: 315 lbs.
Attempt 3: 340 lbs.

Bench
Equipment: Wrist Wraps
Warm-up
5x95
3x135
2x175
-wrist wraps on-
1x225
Testing
Attempt 1: 250 lbs.
Attempt 2: 265 lbs.
Attempt 3: 275 lbs.

Deadlift
Equipment: Belt, Deadlift Slippers, Knee Sleeves
Warm-up
5x135
3x185
2x260
-belt on-
1x330
Testing
Attempt 1: 365 lbs.
Attempt 2: 385 lbs.
Attempt 3: 425 lbs.

Thoughts: Pretty good for how banged up my back and shoulder were a couple of months ago. Now I have a starting point. 15 weeks out from the next meet. I was underestimated how I'd feel with the DL, I had only planned on going up to 405 but felt pretty damn good so got after it a little more than planned. RPE was about a 9.5+ on all final attempts; I may have been able to do a couple of pounds more but it was pretty damn close to current max lifts.

[TnTNZ]

Nice. Will be looking forward to seeing how you go with PTW

[PowerBuilder08]

6-4-18

Squat
Equipment: Belt, Squat Shoes, Knee Sleeves
Warm-up
5x155
5x185
5x215
2x245
-belt on-
1x275
Work Sets (Goal RPE 6-7)
1x295 @ 6
1x315 @ 7.5
3x8x235 @ 7

Bench
Equipment: Wrist Wraps
Warm-up
5x135
5x145
3x165
2x190
-wrist wraps on-
1x215
Work Sets (Goal RPE 7)
3x235 @ 7.5
3x235 @ 8
3x225 @ 7

Incline Bench
2x8x165 @ 7.5ish

CG Lat Pulldown
2x12x100 @ 7.5ish
5x100 @ 9 (Ran out of steam)

Face Pulls
2x15x60
15x40

Thoughts: Still sore and tired from testing on Saturday, plus a new program, so about what I expected. I forgot my headphones, the frat boy douchebags take over the gym around 9 so I had to listen to them. Good rage fuel.

[PowerBuilder08]

6-18-18

Squat
Equipment: Belt, Squat Shoes, Knee Sleeves
Warm-up
5x135
5x190
3x255
2x275
-belt on-
1x295
Work Sets (Goal RPE 7)
1x320 @ 7.5
2x8x240 @ 6.5
2x8x240 @ 7

Bench
Equipment: Wrist Wraps
Warm-up
5x95
5x140
3x185
2x200
-wrist wraps on-
1x220
Work Sets (Goal RPE 7-8)
3x240 @ 7: *new e1RM of 285.7*
2x3x240 @ 7.5
3x240 @ 8

Incline Bench
2x8x175 @ <6

CG Lat Pulldown
3x12x90 @ 7ish

Face Pulls
3x15x50

Thoughts: Sorry, I've been awful at logging lately. We just moved and I've been stressed...I'm happy with how today went all things considered. I'm out of town training for a bit and found a pretty good gym that caters to Powerlifters, so I'm pretty happy with that. Just have to keep plugging away for now!

[PowerBuilder08]

6-20-18

Deadlift
Equipment: Belt, DL Slippers, Knee Sleeves
Warm-up
5x135
5x185
5x245
3x305
-belt on-
1x340
Work Sets (Goal RPE 6 for single, 6-7 for other)
1x380 @ 6: *new e1RM of 441.9*
4x345 @ 6.5
2x4x345 @ 7

OH Press
Warm-up
5x65
5x80
3x90
2x105
1x115
Work Sets (Goal RPE 6-7)
5x130 @ <6
2x5x135 @ 6.5

Front Squat
3x3x155 @ <6

Yates Row
3x12x135 @ 7ish

DB Hammer Curl
3x15x20

Thoughts: New e1RM PR is a good day. I didn't pull for my sets of 4 as well as last week, but I also didn't work up to a semi-heavy single last week so I'm not too worried about it. Gotta keep pushing and plugging along, 86 days out from the meet! I'm also surprised I'm lifting well...I'm cutting some weight but still keeping strength. I blame it on the eleventy billion veggies I eat a day to stay full lol.

[scott_donald]

ahhh you moved...........

[PowerBuilder08]

ahhh you moved...........

Kind of ya to join

[PowerBuilder08]

6-22-18

Squat
Equipment: Belt, Squat Shoes, Knee Sleeves
Warm-up
5x135
5x165
3x195
2x225
-belt on-
1x250
Work Sets (Goal RPE 7)
3x275 @ 7.5
3x3x275 @ 7

Bench
Equipment: Wrist Wraps
Warm-up
5x135
5x165
3x195
2x210
-wrist wraps on-
1x235
Work Sets (Goal RPE 7-8)
1x260 @ 7.5
8x205 @ 7
8x205 @ 6.5
8x210 @ 7.5
8x210 @ 8

DB Incline Bench
3x10x65 @ 6ish

Wide-Grip Lat Pulldown
3x12x90 @ 7ish

Rear Flies
3x15x15

Thoughts: Not a bad day. My bench e1RM was a tie for my last one. Squats are rough on Friday's; my legs are usually feeling beat by the end of the week. Not bad, nonetheless.

[WolfRose7]

6-22-18

Squat
Equipment: Belt, Squat Shoes, Knee Sleeves
Warm-up
5x135
5x165
3x195
2x225
-belt on-
1x250
Work Sets (Goal RPE 7)
3x275 @ 7.5
3x3x275 @ 7

Bench
Equipment: Wrist Wraps
Warm-up
5x135
5x165
3x195
2x210
-wrist wraps on-
1x235
Work Sets (Goal RPE 7-8)
1x260 @ 7.5
8x205 @ 7
8x205 @ 6.5
8x210 @ 7.5
8x210 @ 8

DB Incline Bench
3x10x65 @ 6ish

Wide-Grip Lat Pulldown
3x12x90 @ 7ish

Rear Flies
3x15x15

Thoughts: Not a bad day. My bench e1RM was a tie for my last one. Squats are rough on Friday's; my legs are usually feeling beat by the end of the week. Not bad, nonetheless.

Damn, strong bench man

[PowerBuilder08]

Damn, strong bench man

Dude, I'm so happy I decided to move on to PIP2 instead of grinding through the first one...my body is getting to the point where I can't push it every week, having this wave cycling and auto regulation is making a huge difference for me. Thanks bro!

[PowerBuilder08]

6-25-18

Squat
Equipment: Belt, Squat Shoes, Knee Sleeves
Warm-up
5x165
5x195
3x230
2x260
-belt on-
1x295
Work Sets (Goal RPE 7-8)
1x325 @ 7.5: *new e1RM of 357.1*
3x8x245 @ 7.5
8x245 @ 8

Bench
Equipment: Wrist Wraps
Warm-up
5x95
5x125
5x150
3x175
2x200
-wrist wraps on-
1x225
Work Sets (Goal RPE 7-8)
Competition Style
3x243 @ 7.5: *new e1RM of 285.9*
Touch and Go Style
2x3x243 @ 7
3x243 @ 7.5
3x243 @ 8

Incline Bench
3x8x185 @ 7.5ish

CG Lat Pulldown
4x10x90 @ 7ish

Face Pulls
4x12x60

Thoughts: Two new e1RM is a pretty good day. For the bench, the first work set I did it competition style, the other 4 sets I just did touch and go to give my pecs a rest. I ruptured the left one years ago and it still acts up and bothers me for pause bench if I push it too much. Hence why the RPE was lower on the 2nd and 3rd set but I didn't count it as an e1RM. One more hard week before this and then I get to back off for a week...I'm doing well, the fatigue is starting to catch up a bit (I felt tired as sh*t today). Thanks for reading!

[scott_donald]

great session there, nice and simple and works!

[WolfRose7]

Dude, I'm so happy I decided to move on to PIP2 instead of grinding through the first one...my body is getting to the point where I can't push it every week, having this wave cycling and auto regulation is making a huge difference for me. Thanks bro!

Glad to here it!!!

I'll only be riding out PIP1 to singles once as well I think, then joining you.

Grats on that Squat ERM PR!!
And a massive bench one too

[PowerBuilder08]

6-27-18

Deadlift
Equipment: Belt, DL Slippers, Knee Sleeves
Warm-up
5x185
5x200
5x240
3x280
2x320
-belt on-
1x360
Work Sets (Goal RPE 7)
1x395 @ 9.5
2x360 @ 9
4x315 @ 6
4x325 @ 7

OH Press
Warm-up
5x70
5x85
3x100
2x115
1x130
Work Sets (Goal RPE 7)
3x5x140 @ 7
5x140 @ 7.5

Front Squat (Goal RPE 7)
3x185 @ 7
3x185 @ 7.5
3x185 @ 8

Yates Row
4x10x145 @ <6

DB Hammer Curl
4x12x20

Thoughts: Today was a grind in every sense of the word. I'm sick as hell and been living out of a hotel while I'm doing my training so not great focus or intensity today. I'm hoping to kick this cold soon and get back after it next week!

[PowerBuilder08]

great session there, nice and simple and works!

Yeah my thoughts exactly

Glad to here it!!!

I'll only be riding out PIP1 to singles once as well I think, then joining you.

Grats on that Squat ERM PR!!
And a massive bench one too

Thanks brother, yeah you'll love it when you get there

[PowerBuilder08]

7-16-18

Squat
Equipment: Belt, Squat Shoes, Knee Sleeves
Warm-up
5x100
5x165
3x235
2x265
-belt on-
1x300
Work Sets (Goal RPE 8)
1x330 @ 8.5
5x275 @ 7.5
5x275 @ 8
5x275 @ 8.5

Bench
Equipment: Wrist Wraps
Warm-up
5x80
5x135
3x190
2x215
-wrist wraps on-
1x240
Work Sets (Goal RPE 8)
1x265@ 7.5: *new e1RM of 291.2*
5x235 @ 7.5
5x235 @ 8
5x235 @ 8.5

CG Lat Pulldown
3x12x100 @ 7ish

Hammer Curls
3x15x20

Thoughts: I'm still getting used to being at the gym with a bunch of pretty boy jackasses. It's good rage fuel but somewhat distracting lol. Very happy with the Bench today...I was super hungover so my Squat was as expected (I was sucking wind during the warm-up), but I can definitely live with the bench PR! I just switched back to sets of five last week, and any kind of strength endurance I had was shot so it's nice to start to see that coming back.

[PowerBuilder08]

7-17-18

Sprint Day
90 seconds walk, 30 seconds sprint
10 reps
20 minutes total

Thoughts: First time legitimately doing cardio in months. It was horrible. As expected. And made my workout today (Wednesday) suck more. As expected.

[PowerBuilder08]

7-18-18

Deadlift
Equipment: Belt, Knee Sleeves
Warm-up
5x135
5x205
3x290
2x330
-belt on-
1x365
Work Sets (Goal RPE 8)
1x405 @ 9
5x335 @ 7.5
1x345 @ 8

DB Incline Bench
Warm-up
8x65
8x70
Work Sets (Goal RPE 8)
8x75 @ 7ish
2x8x80 @ 8ish

Yates Row
3x12x155 @ 7ish

Leg Curl
3x12x85

Triceps Pushdown
3x15x90

Thoughts: Today just sucked on lower body. I had no energy and hate cutting very deeply right now. I also hate cardio, as mentioned above, but hate being this large. F*ck. Now that I have a better idea of how I'll be feeling on these days based on rest I should be able to scale weights a little bit more to stay in the acceptable RPE range.