Final year as a junior powerlifter - I still don't even lift

31/01/17 - Tuesday - Heavy Bench

I'm a tad disappointed but equally pleased with today's session. My absolute bench strength has declined but when doing reps inline with the %'s stated, I'm actually ahead. I know once I hit the strength phase my absolute numbers will go up for now I just have to increase as necessary but without actually testing rep maxes. Craziness.

Wide Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
80kg x 3
87.5kg x 3
75kg x 4x8

Should have been 6reps on the top sets but I did't feel tight and I wasn't going to risk letting the shoulders move all over the place. Dropped back and did the volume with almost ease. 75kg x 3x6 last time to 75kg x 4x8 now, there's a clear improvement so I'm increasing the bench max for the next cycle to keep things moving.

Slingshot Bench Press

82.5kg x 3x8

Much easier than last time. Rest times were short as I had wanted to get the work sets done before heading to yoga to stretch out so I will do the accessories tomorrow.

Annoyed about he top set but really happy with everything else so I'm taking that as a win. Now into the deload week until Saturday!
 
03/02/17 - Friday - Deload Squat and Deadlift

Some light squats and light deadlifts just to go through the motions as the deload week is coming to and end after my final session tomorrow.

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
70kg x 4
80kg x 4x5

Nice and easy, the way it should be.

Sumo Deadlift

60kg x 5
80kg x 3
100kg x 3
107.5kg x 3x6

Super tight for some reason so it wasn't super comfortable but it moved easy enough.

Deadlift

107.5kg x 2x6

First set felt odd just because I haven't done a single conventional deadlift in goodness knows how long and then the second set felt really comfortable.

Leg Press

40kg x 12
80kg x 12
120kg x 3x10

Nice and easy. Just wanted enough to get things moving.

And that' it for the deload session, really short, really easy and will hopefully allow lots and lots of recovery to prepare for the new block on Monday...
 
GSVBagpuss said:
Deloading at 02:20 = pr0
Click to expand...

The session happened much earlier in the day but I didn't get home until very late to then be able to log it. If I don't log the training session then did I even train?

04/02/17 - Saturday - Deload Bench

Deload Bench became even more of a deload as I only had time for my main movements and nothing more.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4x5

First set wasn't as smooth as it should have been for some reason and then every set after felt like it was just the bar.

Incline Bench

60kg x 3x5

Nice and simple.

That's it. Deload bench session was a deload session. Starting the next hypertrophy block on Monday with updated maxes and one or two tweaks here and there that I feel beneficial.
 
06/02/17 - Monday - Light Squats

Start of the new cycle with a light squat session and I have to say it wasn't bad at all. The squats weren't "light" but they certainly weren't heavy either so that's always an up and the knees feel good. Knees weren't a fan of doing leg press though but that's more than likely because it took so long to be able to use the damn thing. People are like vultures in commercial gyms...

High Bar Squats

Bar x lots x lots
40kg x 8
60kg x 6
80kg x 4
87.5kg x 3x12

Niceeeee. Got the heart going but didn't feel like any set was the be all to end all either.

Stiff Leg Deadlifts

60kg x 5
80kg x 3
100kg x 3x12

Should have been sets of 10 but never mind. Extra volume in a volume block doesn't sound like the end of the world to me.

Leg Press

40kg x 12
80kg x 12
100kg x 3x12

That was honestly enough for my knees tonight. Plenty of room to improve next time.

Happy with that session, it was a really nice way to start the new training block. Hopefully I'll have some success from benching tomorrow too.
 
07/02/17 - Tuesday - Medium Bench

Decent bench session today and I do believe a pb with my medium grip for the sets/reps. Also managed the highest % and reps with close grip too. About time I got that lift moving.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3x10

For the most part I was night and tight but there was the odd rep or two where I had to shuffle to reposition.

Close Grip Bench

62.5kg x 3x10

About damn time. Actually felt really good and rather powerful for once.

Cable Chest Flys (Low to High)

17.5kg x 3x10

Face Pulls

30kg x 3x10

Cable Rows

55kg x 4x10

Everything felt really comfortable. Hopefully things will continue for Thursday when I deadlift.
 
09/02/17 - Thursday - Heavy Deadlift

My actual work sets weren't that difficult at all but my pb sets were absolutely killer, full blown RPE 11. Regardless however, I managed the ob sets and then all the volume I initially intended to do as well. Skipped the accessories though as buy the end I was dying so I am going to spread out the accessories over the next few days.

Sumo Deadlift

60kg x 5
80kg x 3
100kg x 3
120kg(B) x 2
140kg(B) x 1 - flew
145kg(B) x 6 - Far harder than I expected based on the 140

It went up, no assistance, no hitch or anything like that but felt considerably harder than the 140kg before hand, and the warm ups flew. Really pleased with the pb but it shouldn't have been as hard as it was. Still kept good form and everything was worked.

Equipped Sumo Deadlift

150kg(B,S) x 6 - never again doing 6 reps. 3 at the most.
155kg(B,S) x 3,f - just too drained

Doing a set of 6 in the suit was horrid, blood pressure shot through the roof and my heart was pounding for about 10 minutes before the next set. Not fussed about the miss, I'll keep the reps lower next time and work up to a top 1-3 next time rather than 6.

Sumo Deadlift

125kg(S) x 3x8

Felt much lighter after the pb sets. RPE increased each set as intended so I knew it was the right choice for today.

Deficit Deadlift (~2")

120kg(S) x 3x8

Smoked the first set, was please to be finished by the time I put down the bar on the third.

And that's that over with. Bench tomorrow so that should allow a bit of a rest for the lower body. I still have squats on Saturday so hopefully I'm good to go.
 
10/02/17 - Friday - Heavy Bench

Not a bad bench session at all. Managed to improve on my top set from my last heavy session so that's an up and managed to increase the weight on my top volume sets by 2.5kg.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
80kg x 2
87.5kg x 4 - last week I only managed 3
77.5kg x 3x8

Quite happy with that, next week I'll have another opportunity to improve the reps, increase the pause as necessary etc and might add a set as I think I've messed up already. Good start.

Slingshot Bench Press

85kg x 3-4 x 8

Not sure how many I did, it might have been 3, it might have been 4, but ultimately I was only supposed to do 2. Even better start.

DB Incline Press

22.5kg x 3x10

Not bad.

DB OHP

15kg x 3x10

My shoulder strength is terrible but still +2.5kg from last time so that's something.

DB Rows

25kg x 4x10

Back strength is still pretty bad but that should hopefully improve.
 
13/02/17 - Monday - Medium Squats

Rushed for time so managed my main set of squats and stiff leg deadlifts as my accessory and that was it. My left adductor feels like it's sticking and simply not opening up properly. I found I was almost being pulled forward a bit rather than being able to open up properly and sit nicely in the hole. I'm sure some mobility work and stretching will sort me out nicely.

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
80kg x 4
90kg x 2
95kg x 10
90kg x 10 - misloaded the bar
95kg x 10

They weren't horrific but they were far from great. Had to adjust my stance to compensate for the left adductor being a bit rubbish, otherwise if I tried to fight it and open up at the hips more then I was actually shifting the weight onto the right hip.

Stiff Leg Deadlifts

60kg x 5
80kg(S) x 3
100kg(S) x 3
105kg(S) x 3x10

Pretty straight forward. Hopefully going to go for 110 next time.

That's it. Moving the front squats to wednesday to do before deadlifts and moving the accessories to wherever is relevant. Bench tomorrow.
 
14/02/17 - Tuesday - Light Bench

Felt absolutely rotten this morning but by the time I cam around to training I wasn't feeling as bad. It was still a good session but it could have been better if I had been feeling ok the entire day.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
67.5kg x 3x10

Not bad at all, paused most reps but then had to half pause the last few. Nice to see that bench isn't completely rubbish for once.

Incline Bench Press

60kg x 3x10

Very touch and go but I don't care, I'm not competing in the incline bench press any time soon...

Lat Pull Down

55kg x 4x10

+5kg from last cycle

Tricep Pushdown

25kg x 3x10

+2.5kg but a little bit of discomfort in the elbow. Going to work on shoulder mobility a tad more and make sure everything is moving nicely. At least the shoulders are getting strong anyway.

Cable Lateral Raise

12.5kg x 3x10

Shoulders aren't as rubbish as before.

Not a bad session at all. Front squats, sumo deadlifts, deficit deadlifts, accessories tomorrow.... urgggghhhhh
 
17/02/17 - Friday - Light Deadlifts

Lower %'s but high volume. Possibly the best deadlifts have felt in a while and grip strength is improving, I managed 3x12 without straps whereas before I'd get 1 or 2 sets at best.

Front Squat

Bar x lots x los
40kg x 8
50kg x 6
60kg x 3x10

Miles better than I was expecting and actually felt comfortable with a narrower stance.

Sumo Deadlift

60kg x 5
80kg x 3
100kg x 3
112.5kg x 3x12

Felt really good and it felt like my grip strength has improved a lot too.

Deficit Deadlift (~2")

107.5kg(S) x 3x12

First 2 sets flew but the final set was more tiresome due to fatigue.

Back Extensions

BW x 3x12

Nice way tons stretch out.

Happy with that session. Bench tomorrow.
 
18/02/17 - Saturday - Medium Bench

I wasn't feeling up to scratch and sure enough it showed as the session went on. Despite that however, I'm still pleased with how the session went and it gives me something to work on for the upcoming sessions.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
67kg x 3
73kg x 2x10
73kg x 2x9

I kept good form and that is what matters, I did not see any benefit trying to grind out the last reps for the sake of just getting the final reps.

Close Grip Bench

65kg x 2x10
65kg x 9,f

Triceps were fried and where I wasn't feeling 100% didn't help anything. Never mind. I'll either go 4x8 next time for the extra volume or if I'm feeling really good I'll push it 4x10.

Cable Chest Flys (Low to High)

17.5kg x 3x10

Cable Row

55kg x 4x12

Happy with that overall. Went to the sauna after training with some members from the powerlifting club to relax and help the muscles loosen up. Not a bad way to end a Saturday.
 
19/02/17 - Sunday - Heavy Squats

Not a bad session at all. Could have gone for a 6rm but I saw no benefit in it whatsoever. Back wasn't feeling 100% on some squats so I may of had a little torso lean on a rep or two but I corrected that simply by pulling the bar harder into the traps. I payed around with some squats with wraps on hut I'm still trying to get used to how to wrap and how a wrapped squat should feel.

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
80kg x 4
90kg x 3
100kg x 3x8 - I think high bar rep/set pb

Last set was the best, I feel like the hip need to open a bit more but not to take the stance wider. A wider high bar position feels weaker and inefficient. Knee felt ok although there was what sounded like some cracking but felt fine.

High Bar Paused Squats

85kg x 2x8

I forgot this was an actual exercise on the second rep and paused for about 4 seconds because I was more focused on sinking into the hips when in the hole to open them up. Otherwise they felt good and no complaints.

High Bar Squats /w Wraps

60kg x 3
80kg x 3
100kg x 3x1

I would have loved to hit a 6rm but I'm still playing with how to wrap and what not. I'm also making sure I'm not getting the wrap tight to the point of where it's effecting my knee. All just a learning curve right now but it's all good fun.

Hip Thrusts

40kg x 3x12

First time doing these and it showed in the first set. Each set felt better so will do these again next week along side deadlifts as I would usually be doing stiff leg deadlifts today but didn't want to put any more stress through the back.

Happy with that session. Benching tomorrow on a lovely Eleiko bench.
 
20/02/17 - Monday - Heavy Bench

Bench was heavy but I made all my sets and reps so I'm rather happy. Keeping the weight the same for the next half cycle as the volume increases each session.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
80kg x 3x8 - possible set/rep pb

The bar I had was absolutely terrible, it was so smooth and kept rolling in my hands. Still pleased with how the reps went but want to keep the weight the same to be able to get a tad of a longer pause on the chest.

Slingshot Bench Press

87.5kg x 3x8

Not bad at all. Felt really solid but would have only had +2.5kg in me at most.

And that's it. was extremely busy with other lifters and have moved my accessories to tomorrow.
 
21/02/17 - Tuesday - Light Squats

Light squats mean high volume and sure enough thats how this session went. I was suffering from food poisoning the night before, I had very little sleep and had absolutely 0 food. Managed to keep hydrated and that made the world of difference.

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
80kg x 4
90kg x 4x12

That is actually a pb, and considering how underfed I was and the lack of sleep I'm rather pleased.

Front Squat

65kg x 3x10

+5kg from last time so that's all good. Keeping the weight the same for next time since the volume increases.

Hip Thrusts

45kg x 3x12

+5kg from last time and they felt considerably better.

Leg Press

120kg x 3x12

Going to aim for 130kg - 140kg next time.

I left deadlifts today because I didn't want to put additional stress through the body and feel like death. At the very least I did additional squat work to make up the volume that I have missed and I've read some interesting studies for hip thrusts and glute development. I was worried about doing squats, stiff leg deadlift and hip thrusts might be a bit much in a single session but I feel as if I could managed the deadlifts too if I had been on normal form. Rest day tomorrow, squats and deadlifts on Thursday.
 
23/02/17 - Thursday - Medium Deadlift

Deadlifts and squats in one session to make a total of 10x10 overall. Sure enough I did the main work, some back extensions and then called it a day.

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
80kg x 4
90kg x 3
97.5kg x 4x10

So much better than I was expecting. Had a slight different warm up than normal with helped correct movement patterns and it really made a difference (I think).

Sumo Deadlift

60kg x 5
80kg x 3
100kg x 3
120kg x 3x10

Last set was 7 and then popped straps on for last 3 reps. I was just simply tired and couldn't grip the bar as hard as I should have been able to.

Deficit Deadlift

115kg(S) x 3x10

Felt good, everything was wrecked by the end.

Back Extensions

BW x 4x15

Nice way to stretch out and still develop the lower back, glutes and hamstrings.

Great session if I'm honest and quite looking forward to next week when I have the opportunity to set a rep pb on sumo deadlifts. I also have the opportunity to do the same for squats on Friday but I think I'll just hammer the volume as that seems to be working well for me right now.
 
GSVBagpuss said:
10x10 is basically cardio
Click to expand...

It was hell as soon as I started deadlifting.

24/02/17 - Friday - Light Bench

Half a bench session but at the very least I managed to get the main movements done.

Medium Grip Bench Press

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
67.5kg x 4x12

Not bad at all.

Incline Bench Press

62.5kg x 3x10

Horrible but still technically a pb.

And that's it. Hopefully I'll get the chance to finish uptake accessories sharpish.
 
26/02/17 - Sunday - Heavy Squat

Today was a good day with many pbs.

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
80kg x 4
100kg x 3
112.5kg(B) x 2 - Flew
122.5kg(B) x 6 - PB
105kg x 3x8 - PB

Really chuffed with everything, especially hitting a rep max pb and a volume pb straight after.

Paused High Bar Squat

90kg x 3x8

+5kg from last time. Super easy.

Hip Thrusts

50kg x 3x10

+5kg from last time.

Great session, absolutely chuffed with how it went. I'm regretting not getting video footage of how it went but oh well. Bench tomorrow!
 
27/02/17 - Monday - Medium Bench

Feeling a tad tired from last night and today wasn't amazing, but wasn't terrible either, really in 2 minds about increasing my training max as the pauses weren't as long as I would have liked but I've also neglected accessories for the past 2 weeks.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
67kg x 3
72.5kg x 4x10

+2 reps than last time but pauses weren't as great as I would have liked but I'm still pleased.

Close Grip Bench

65kg x 4x10

Rather happy with this.

DB Incline Bench

15kg x 10
20kg x 3x10

DB OHP

12.5kg x 3x10

Right shoulder wasn't too happy as there was some pinching but I'm sure some stretching and more mobilising will sort it out.

Cable Chest Flys

17.5kg x 3x12

Wide Grip Bent Over Row

40kg x 4x12

Cable Row

55kg x 4x12

And that is everything, thank goodness. Not a bad session overall, hopefully squats will be nice and smooth tomorrow.
 
28/02/17 - Tuesday - Light Squats

Quite high overall volume but the intensity drop was nice and not feeling anywhere near as worn out as I had been in previous sessions over the last 2 weeks.

High Bar Squats

Bar x lots x lots
40kg x 8
60kg x 6
80kg x 4
90kg x 3
95kg x 4x12

+5kg pb from last time and it didn't move with too many issues but I need to work more on keeping tight as I was completely relaxed in between some reps and I haven't done that in a very long time. Could have just been one of those days.

Leg Press

40kg x 10
80kg x 10
100kg x 10
120kg x 4x12

Nice and controlled. Going to push 130 - 140 next cycle.

Hip Thrusts

55kg x 3x12

+5kg from last time and I'll continue to do so providing I can get full extension and meet all reps.

Not a bad session but really looking forward to the deload next week. Lots of volume coming up this week....
 
02/03/17 - Thursday - Heavy Deadlift

Well today was indeed heavy with some suited deadlifts followed with a lot of volume without it on. The equipped stuff absolutely knackered me as after my top set I couldn't pull anything from blocks and then when I dropped the weight down by 50kg to do volume work it still wouldn't budge for another few minutes until everything felt "hunky dory".

Equipped Sumo Deadlift

60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg(B) x 1
160kg(B) x 1 - straps up
170kg(B) x 3 - PB :D

https://www.instagram.com/p/BRI9chFg_gd/?taken-by=porridgeisyummy

Really pleased with that and it looked a hell of a lot better in the video than it felt. 3rd time ever in the suit, first time not using straps too. Ups my estimation by 5kg so I'm pleased but this shattered me for some reason. I felt good but my body wanted to do absolutely nothing. I've always been stronger doing sumo blocks than from the floor so I loaded up 180kg and it just wouldn't budge, I was absolutely fried. Waited a while and then decided to move on with the session.

Sumo Deadlift

130kg(S) x 3x8 - set/rep pb

Initially it didn't budge purely due to fatigue and then managed to get it moving, and for the most part it was great, just exhausting. Another little pb for the day.

Deficit Deadlift (~2")

122.5kg(S) x 3x8

Another pb to the best of my knowledge but goodness this was exhausting. The sets felt like they went on forever just because it took me a while in between each rep or so.

Back Extensions

BW x 3x15

And that's that done. I was so happy for the session to be over with and I went for lunch and stuffed my face with steak as a well done me. I should be having a heavy bench session tomorrow but we shall wait and see how that goes.
 
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