Getting Back Into Powerlifting Log

[Perceptionist]

Hello All. I haven't been on these forums for ages. Use to always hang out in the powerlifting subforum back in the mid 2000s. Use to compete in single ply back then. Had all the time in the world being single and not having much priorities. Last competed in 2008. Kept training (mostly raw) for a few more years after that then slowly trained less and less with a good 7-8 years of inconsistent training due to life. In 2018 I had a lot going on and worked out maybe a handful of times at most in the entire year. I decided to build a garage gym and since about April 2019 I started training again. It was rough for the first couple of months due to setbacks and realizing that even with a garage gym lack of time was still a factor.

I'm not 100% sure what my best all-time raw lifts were back then since I mostly competed and trained for equipped lifting. I use to walk around between the upper 160s to mid 170s back then. Compete in both 165/181. If I had to guess I could squat in the low 400s raw, touch and go bench about 365 and deadlift 500 raw. Weak even during the standards back then. I use to do just do what my training partners told me to do. I wasn't very knowledgeable about training. I was the typical did conjugate, some form of sheiko or modified sheiko, linear periodization routines and random routines that could be found on the internet.

Now fast forward to 2019 when I started. I was in the low 150s body weight, maybe even high 140s when I started training again. I was very weak upon training again. Everything was heavy. In squatting 2 plates felt heavy when I first started. It's been about 10 months now and been training pretty consistent, especially since mid December. Going to hit 40 years old this year My weight is up to the low 160s. Have been doing a modified Barbell Medicine Powerlifting template (RPE based, I would say like a wave block periodization with different phases). Currently on week 9 so in about 5 weeks I test and max out. Since I don't have time to often do a full workout in one day I will break it apart most of the time. So what's suppose to be a 3-Day + 2 GPP is now a 5-6 Day per week training. It's rare I can finish an entire SBD day in one session due to lack of time. I will often get it done in 2 sessions (sometimes on 2 separate times of the day or within 2 days). Sleep is crappy and not really doing anything with my diet except just trying to get adequate protein.

I will try and log back maybe the past week and then continue from there. Just wanted to have a place to keep a log since I don't post anywhere else.

[Perceptionist]

Monday 2/10/20 - Base Gym

Squat with belt
bar x reps
135 x reps
135 x reps
185 x 5
225 x 3 (add belt)
285 x 1
325 x 1
345 x 1
365 x 1 @ 8
325 x 4 @ 8 (undershoot, suppose to be @ 9)
315 x 4 @ 8
315 x 4 @ 8

Squat felt good. Still not super confident using RPE so I will often use a % rep range to compliment the number I choose as well as what I did the previous week

Bench Press - comp grip - touch n go
bar x reps
135 x 5
185 x 5
225 x 3
275 x 1
295 x 1 @ 8
255 x 5
255 x 5
255 x 5
245 x 5

Bench hasn't felt that great lately, I was hoping since last week was a pivot deload it would feel better, but feeling tight and achy still. Backoff sets of 5 were suppose to be 75% e1RM. Very short rest periods inbetween sets since I was in a rush and why I went down slightly on the last set

Garage Gym - about 6 hours later

2-Count Paused Sumo Deadlift - paused ~1 inch off floor
bar x reps
135 x 5
225 x 5
275 x 5 (add belt)
315 x 5 @ 7
335 x 5 @ 8
345 x 5 @ 9
325 x 5

Pauses felt decent. Only about a week ago I finally decided to focus on one deadlift so chose sumo over conventional. Can't remember if I did any core/upper back work after this, probably not.

[Perceptionist]

Wednesday - 2/12/20 - Base Gym

Competition Bench Press - 1 count pause
bar x reps
135 x 5
135 x 5
185 x 3
225 x 3
275 x 1
295 x 1 @ 8
265 x 3 @ don't remember
255 x 3
255 x 3
255 x 3

Bench felt like trash. Just wanted to get in the work.

2-Count Paused Squat
bar x reps
135 x 5
185 x 3
225 x 2 (add belt)
275 x 1
315 x 1
335 x 1 @ 8
310 x 4 @ 9
295 x 4
295 x 4

Squat felt decent.

Garage Gym - about 8-9 hours later
Wide grip Bench Press - Illegal wide index outside of rings
bar x reps
135 x 6
185 x 6
225 x 6
235 x 6
245 x 6
245 x 6 @ 8

Probably did some abs, maybe a little bit of curls and upper back work, don't remember. Bench felt like trash even later

[Perceptionist]

Friday - 2/14/20 - Base Gym

Sumo Deadlift with belt - Used Ohio Deadlift Bar
bar x reps
135 x 5
135 x 5
225 x 5
315 x 2 (added belt)
365 x 1
405 x 1
425 x 1 @ 8
385 x 4 @ 8.5
365 x 4
365 x 4

First time using deadlift bar on sumo. Messed around with it before for conventional. 425 flew up pretty fast. Still getting use to doing singles often. I want to compete after I turn 40 this year. Either USAPL or USPA so don't mind pulling with a deadlift bar every so often

2-Count Paused Bench
bar x reps
135 x 8
225 x 3
255 x 1
275 x 1
295 x 1 @ 8
265 x 4
255 x 4
255 x 4

Finally bench felt good. No aches and felt really loose. I was surprised how easy that 295 flew up, especially since it was closer to a 3 sec pause. Was almost going to go for 315, but didn't want to overshoot the RPE and trying to be patient since I had a bad 2 weeks of benching. To be honest though the way the 295 flew up 315 could have been an RPE 8, which I would be stoked for a 2 second pause. Back in the day I could touch and go 315 for sets of 5 pretty easy.

Home Gym (10 hours later)

SSB Squat - no belt
bar x reps
165 x 6
205 x 6
225 x 6
245 x 6
245 x 6

Decided to use the SSB since elbows and forearm on left arm has been acting up. Never ever had this problem before so not sure why this has been happening. SSB kills me though.

Did some abs to finish up. Good week that I was able to finish everything in 3 days, even though I had to do double days on each. Had more luxury time that week though.

[Perceptionist]

Sunday - 2/16/20 - Home Gym

Touch and Go Bench
bar x reps
140 x 5
140 x 5
190 x 5
230 x 3
260 x 1
280 x 1
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5


Bench felt like trash again after a good day on Friday. Exhausted from the entire day since this was done late at night, but again the main thing is feeling tight and achy is all I can describe it. Hate this feeling when benching, but it's been happening more and more lately. Maybe I need to warm up more, not sure or my lack of sleep is hindering my recovery to bench 3 times a week. Just need to chalk it up and move forward.

Bent Over Rows
135 x 8
135 x 8
185 x 8
205 x 8
205 x 8

felt heavy too

Abs

Done. Started the week early on Sunday since I anticipate not having that much time to train this week. On Week 9, which is the 2nd week of this specialization block. Testing maxes in about 4 weeks so need to stay consistent and put in the work. Week 10, next week, is going to be rough since we are going to Disneyland. So I need to cram in all my training, but will get a 3 day break of training.

[Perceptionist]

Monday - 2/17/20 - Home Gym

Squat with belt
bar x reps
140 x 5
140 x 5
190 x 5
230 x 3 (add belt)
280 x 1
320 x 1 @ feel like ****
300 x 4
280 x 4
280 x 4
300 x 4

Worse squat workout day I ever had. Everything felt heavy, but towards the end of the backoff sets it's like I started to feel comfortable and ready to squat more. That is why the last set I went up 20 pounds and it felt good. I was going to retake another top single, but I will just suck it up and take the L. On a good note I did start to feel better so it could be not giving myself enough time to prime myself for the lift. It's like I needed all those work sets to feel ready to squat. Lack of sleep and my kids combined is draining.

2.25" Deficit Sumo Deadlift - used straps
135 x 4
135 x 4
225 x 4
315 x 4 (added belt)
325 x 4
315 x 4

These felt hard, but felt good. Need to stay patient and keep tight for those reps. Was messing around with stance so that probably through me off too. Haven't weighed myself for 2 weeks, but I'm guessing about 160-161 pounds. Need to keep working

[Perceptionist]

Week 9, Day 2
Wednesday - 2/19/20 - Base Gym

Competition Bench Press - 1 count pause
bar x reps
135 x 8
135 x 5
185 x 5
225 x 3
275 x 1
295 x 1
305 x1 @ 8
290 x 3 @ 9 (maybe 9.5)
275 x 3
275 x 3
275 x 3
275 x 3

Seated Cable Rows
5 sets of 10
1 set of 8

Done. Bench felt decent. left lat area acting up. Not sure what type of injury it is, but it was something that happened several years ago. Overall better then last week, but crappier then 2 second pauses last Friday. Wanted to squat or finish the 2nd bench movement, but had no time. Will ideally finish tonight, if not tomorrow worse case. Plan for pin squats and close grip larsen press with either a 2 board or spoto style for sets of 6.

Home Gym (9 hours later)
Pin Squats
bar x reps
140 x 5
140 x 5
190 x 5
230 x 3
280 x 3
320 x 1
340 x 1

recorded my 340 x 1. Holy crap the safeties were set too high. So instead of going up dropped the safeties down and the weight

320 x 1 - right about parallel, but decided to go down another hole
320 x 1 - 1/2" below parallel. Will probably use this height from here on out in the future for pin squats

300 x 4
280 x 4
280 x 4

Done. Right arm was hurting so bad for some reason, it was almost 10pm and my 4 year old was still up so decided to skip on bench and call it a day. Have been having crappy squats the last several workouts, but trying to stay on course. I think with poor sleep and all these 2x/day workouts is really taking a toll on recovery. Might have to do a more time efficient program after this. Possibly BBM Time Crunch or something without any SBD days. I guess we'll see how this plays out when I do a mock test in 4 weeks. Aiming for 1200 total. Weighed myself after eating breakfast and drinking coffee/water with socks/shorts on and was at 162. Have been eating like crap and not really paying attention to my protein as much as I should so plan to clean up my diet and up the protein intake. Trying to aim for at least 125g per day. That would put my protein intake at about 1.7g/kg BW at a minimum.

[Perceptionist]

Thursday - 2/21/20 - Work Gym

I have a small gym at the hospital I work in. It's not much, but there are some free weights, flat bench and a rack to squat out of. Only problem is that they only have 315 pounds worth of plates. I do what I can

Did some random GPP, core work, quick job/run for half a mile, decided to do tempo assisted neutral grip pullups on the assisted pullup machines. Did about 7 sets of 10, going up a pin on each one making it harder each time. I have been avoiding pullups since I don't want that wierd lat/underarm injury to start appearing again. I blame it on the time I was doing pullups 4+ times per week and messing with muscle ups often. Maybe this will start giving me some confidence to start incorporating it back in again. Back in the day I could do weighted pullups with 135 pounds hanging for reps and one-arm chins. Would love to get back to repping 100 pound weighted pullups again.

Felt pretty warm up so decided to finish the rest of my bench workout from yesterday

Close Grip Spoto Bench Press with feet up
bar x reps
135 x 6
135 x 6
185 x 6
205 x 6
225 x 6
230 x 6
225 x 6

At least I got to do something. Would like to start incorporating a little cardio and more GPP in general to build my aerobic and anaerobic capacity. It could help with getting leaner, reduce risk for injury according to recent studies and make me more efficient with my primary workouts.

[Perceptionist]

Week 9, Day 3

Friday - 2/21/20 - Home Gym - 9 PM

Sumo Deadlift - with straps
bar x reps
140 x 5
140 x 5
185 x 5
230 x 3
280 x 3 (add belt)
320 x 2
370 x 1
410 x miss --> I was messing with a closer modified stance and I just gave up. Should have stayed more tight and confident.
410 x 1 --> retook it with normal stance. It moved slow off the floor, but stayed with it.
370 x 4
350 x 4
350 x 4
350 x 4

Done. Felt like crap all day. Wanted to train during work, but couldn't find time to go. Took a Aleve when I got home and started to feel a little better so decided to at least pull. Guess I'll just stick with my normal stance. 2nd try at 410 was slower then it should have, but given the fact I was exhuasted and crappy all day and that I missed it the first time I'll take it. Still need to do pin bench and 2-sec pause squats so need to get those in tomorrow. Only thing is I also have to fit in a SBD day on Sunday.