Powerlifting log (westside template)

[FurtadoZ9]

Friday 12/20/19

Dynamic Effort Squat/DL

Wide stance 18" box squat against 8 link setup (belt)

260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3

9 sets of 3

Sumo DL against orange bands

295 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Felt ****ty today. Called it there and left.

No accessories, abs, or cardio

[FurtadoZ9]

Saturday 12/21/19

Off day

Complete day off, no accessories or cardio.

[FurtadoZ9]

Sunday 12/22/2019

Dynamic Effort Bench

Flat BB bench against orange and micro bands

105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

9 sets of 3

Pause work

185 x 1
205 x 1

Bad recovery this weekend. Nagging issue with right wrist, done here. No accessories or cardio.

[FurtadoZ9]

Monday 12/23/19

Max Effort DL/Squat

Sumo DL

365 x 1
405 x 1 (strain)
335 x 4
335 x 1

Ouch. Doing what I know I shouldn't be doing, going heavy with bad recovery. Not bad, but this is the last heavy day before cycling volume back in. Called it.

Front squats

135 x 8
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Machine leg curl

60 x 20
65 x 20
65 x 20
70 x 20

Ab machine

Complex with short rest.

20 min incline walk

[FurtadoZ9]

Tuesday 12/24/19

Max Effort Bench

Decline BB Bench

185 x 12
215 x 3
205 x 6
205 x 5
215 x 7 (4 + 3 force rep)

Incline Machine Press

98 x 15
148 x 10
168 x 5
148 x 10

Arnold press

40 x 6
40 x 6
40 x 8
45 x 6

Lat Pulldown

150 x 12
150 x 12
150 x 12
170 x 6

Gym closed tomorrow, so ME day today. Will do arms and minor upper body stuff on Thursday.

Merry Christmas u filthy animals

[FurtadoZ9]

Wednesday 12/25/19

Off day

No cardio, abs, or accessories.

[FurtadoZ9]

Thursday 12/26/19

Upper body accessory

Wednesday is normally the ME bench day. I did it a day early since my gym was closed on Christmas. Since I'm not training upper body again until Sunday, I decided to come in today and do minor work.

Overhead press

135 x 5
135 x 5
140 x 5
105 x 15 (rpe 10)

BB flat bench

145 x 11
145 x 11
175 x 5

Laying cable curls superset double hand DB extension

45 x 17 // 50 x 10
45 x 15 // 50 x 10
45 x 15 // 50 x 10

Wew

[JamesA1990]

Sage
30
211 lbs

Goal: smash lifts and get lean.


Thursday
Back compound rowing
12x110
12x120
12x130

Lat behind neck
12x80
12x90
12x100

Lat pull down
12x50
12x60
12x70

Dual cross over
12x20
12x25
10x30

Row dbs
15x15
15x20
15x25

Bb curl
15x30
15x40
12x45

10min stair stepper

Hey Sage do me a favour, dont lift too heavy it’s bad for your knee’s

[FurtadoZ9]

Friday 12/27/19

Dynamic Effort Squat/DL

Wide stance 18" box squat against 8 link chains (belt)

285 x 2
285 x 2
285 x 2
285 x 2
285 x 2
285 x 2
285 x 2
285 x 2
285 x 2
285 x 2
285 x 3

9 sets of 2
1 set of 3

Had to increase rest, this was rough. Holiday wine no bueno

Sumo DL against orange bands (belt)

315 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1

Sumo DL (no belt)

255 x 8
275 x 8

30 min walk.

Since the theme of this week was in the deload range I called it there. Sunday starts new 3 week wave for DE, and back to volume for everything else.

I feel that I'm well versed again, in both workload capacity and heavy doubles, triples, ect. I'm excited to see what the next 10-12 weeks will bring.

And most importantly, NO KNEE PAIN!

Let's gooooo

[FurtadoZ9]

Saturday 12/28/19

Off day

Power clean

3 sets of 6 @ 135

30 min walk

[FurtadoZ9]

Sunday 12/29/19

Dynamic effort bench

Flat BB bench against orange + micro band

105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

9 sets of 3

Standing BB OHP superset pec fly machine

120 x 8 // 115 x 12
120 x 8 // 115 x 12
120 x 8 // 115 x 12

Pullups superset dual cable rear delt low flye

Bw x 6 // 20 x 10
Bw x 6 // 20 x 10
Bw x 5 // 20 x 10
Bw x 4 // 20 x 9

Overhead cable extensions superset cable curls

110 x 15 // 65 x 17
110 x 15 // 65 x 15
110 x 15 // 65 x 17

20 min walk

Everything felt good and light as it should. My accessory lifts are clearly going up, feels good. Got a crazy pump, could do more but I know after a couple of weeks the volume will accumulate so I called it there.

[FurtadoZ9]

Monday 12/30/19

Max effort squat / DL

Low bar squat (belt)

325 x 6
325 x 6
325 x 6
325 x 6

4 sets of 6

First time getting volume work in via reps in a long time. Past couple months has been low reps with 6-10 sets. Adductors are on fire but it felt light. Rpe 7.5/8

No knee pain.

Sumo DL

365 x 1

So depleted today. Nutrition has been ****. Moving and new job has me totally off schedule.

My diet and recovery is very doable, I'm just not being as disciplined as I should. This behavior won't get me anywhere.

But, I should make the right call and just finish today's workout tomorrow (on my off day).

20 min cardio. Done.

[FurtadoZ9]

Tuesday 12/31/19

Off day

No accessories or cardio.

[FurtadoZ9]

Wednesday 01/01/20

Repetition effort bench

Incline barbell bench

165 x 8
165 x 8
165 x 8
165 x 8

Flat DB bench

60 x 12
60 x 12
60 x 12

Iso lateral row machine

147 x 10
147 x 10
147 x 10
147 x 10

DB shoulder raise superset tricep cable extension w/ micro band

22.5 x 12 // 120 x 10
22.5 x 12 // 120 x 10
22.5 x 12 // 115 x 10
22.5 x 15 // 110 x 12

Face pull superset BB curl

100 x 15 // 50 x 12
100 x 15 // 50 x 12 (toasted)
100 x 15
100 x 15

Decent workout. Went better than expected, bad recovery.

20 min walk

[FurtadoZ9]

01/02/2020

Off day

No cardio or accessories.

[FurtadoZ9]

Friday 01/03/2020

Dynamic effort squat/DL

Wide stance high bar 18" box squat against 8 link chains (no belt)

220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3

9 sets of 3

1st week new wave. Back to high bar. I based the 220lbs off what I did last time I did these. 220 felt a little light, but good.

Sumo DL against orange bands

295 x 2

Done with sumo. Not progressing or feeling good.

Conventional deadlift

295 x 5

Strained left side of lower back (opposite of previous strain).

20 min walk

Will come in tomorrow and do ab work. Maybe hams depending on how my back feels.

[FurtadoZ9]

Saturday 01/04/19

Off day

No accessories. 30 min walk and stretches for back strain.

[FurtadoZ9]

Sunday 01/05/19

Repetition effort bench

Incline bench

135 x 12
135 x 12
135 x 11
135 x 12

Shoulder press machine

100 x 15
100 x 15
100 x 15
100 x 15

Lat pulldown

110 x 15
120 x 15
120 x 15
120 x 15

JM press superset incline db curl

85 x 10 // 22.5 x 15
95 x 8 // 22.5 x 15
105 x 7 // 22.5 x 15
105 x 6 // 25 x 15

20 min walk

Did most lifts with a tempo to reduce strain on lower back. Feeling better today but most likely no heavy stuff tomorrow.

[FurtadoZ9]

Monday 01/06/2020 & Tuesday 01/07/2020

Very slow walk on treadmill and calf stuff. Lower back hurts too much.

[FurtadoZ9]

Wednesday 01/08/2020

Repetition effort bench

Barbell bench, feet up no arch

135 x 15
165 x 8
165 x 8
175 x 6

Incline machine press

148 x 10
188 x 7
198 x 6
198 x 6

Iso lateral machine row (wide grip, slow reps)

192 x 12
192 x 12
192 x 12
192 x 12

Short on time. Will do shoulder and arm accy tomorrow

[FurtadoZ9]

Thursday 01/09/2020

Upper body accessory

DB lateral raise superset facepull (angle bar)

20 x 12 // 90 x 15
20 x 12 // 100 x 20
25 x 10 // 110 x 20
25 x 10 // 110 x 20

Preacher curl (machine)superset standing ez bar extensions

45 x 15 // 50 x 20
45 x 15 // 60 x 13
45 x 15 // 60 x 12

[FurtadoZ9]

Friday & Saturday 01/10/2020 - 01/11/2020 no lifting. Back healed but cold is ruthless.

[FurtadoZ9]

Sunday, 01/12/19

Repetition effort bench

Flat BB bench

175 x 8
185 x 7
185 x 7
165 x 11

Seated DB press

55 x 8
55 x 8
55 x 8

Lat pulldown

140 x 13
140 x 13
140 x 13
140 x 20

Tri pushdown on pullup machine

150 x 15
150 x 15

[FurtadoZ9]

Monday 01/13/2020

Max effort DL/squat

Lowbar squat

225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

SLDL

135 x 10
135 x 10

Conventional DL

135 x 8
135 x 10
185 x 6
185 x 2

Hypers

Bw x 20
Bw x 20

Incline hamcurl machine

33 x 20
43 x 13
48 x 10

Kneeling ab pullins

82.5 x 20
87.5 x 15
87.5 x 15
87.5 x 15

Back feeling good

[FurtadoZ9]

Tuesday 01/14/2020

Off day

No cardio or accessories

[FurtadoZ9]

Wednesday 01/15/2020

Max effort bench

Flat BB bench (tng)

205 x 3
205 x 3
205 x 3
205 x 3
205 x 7 (6 + 1fr)

Ask for a spot and all of the sudden it's easy. 275 is my best meet PR, but this might be a lifetime volume PR. Or close to it.

Incline DB press

70 x 8
70 x 8
70 x 8

Still had plenty left

Iso lateral machine row

147 x 12
172 x 8
192 x 8
192 x 8
Strip set

Lateral DB raise superset rear delt cable pull

22.5 x 12 // 20 x 9
25 x 12 // 20 x 10
25 x 12 // 20 x 10
25 x 12 // 20 x 10

JM press superset standing BB curl

105 x 6 // 55 x 12
105 x 6 // 55 x 12
105 x 6 // 55 x 12
105 x 5 // 55 x 8

No cardio

Reviewing the past few weeks, I've been doing a lot of rep work on bench (for reasons listed) and it seems to be working well. Going to cycle out DE for now.

[FurtadoZ9]

Thursday 01/16/2020

Off day

Trap and calf work

Incline walk

[FurtadoZ9]

Friday 01/17/2020

Dynamic effort squat/DL

High bar wide stance 18'' box squat against 8 link chains (no belt)

225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Back feeling meh. Stopped at 5 sets

Played around with light conv DL. Did not feel good.

20 min walk

[FurtadoZ9]

Saturday 01/18/2020

Off day

No cardio or accessories

[FurtadoZ9]

Sunday 01/19/2020

Repetition effort bench

Flat BB bench

175 x 8
175 x 9
175 x 8
155 x 11 (rpe 9)

Knew I should have changed the primary exercise today. Training with a bit too much intensity to repeat the same exercise with more weight / reps. Technically a PR but this will likely affect my max day Wednesday.

Standing BB OHP

95 x 13
110 x 9
95 x 10

Lat pulldown

160 x 10
160 x 10
160 x 10
160 x 10

Incline bench of death

Incline ez bar skullcrushers superset incline rear delt DB flye superset incline hammer curls

60 x 11 // 17.5 x 15 // 25 x 11
60 x 11 // 17.5 x 15 // 25 x 10
60 x 11 // 17.5 x 15 // 25 x 10
60 x 13 // 17.5 x 15 // 25 x 11

20 min walk