Powerlifting training log.

[Aliel]

That is great. Quick question. How much do you lower your weights for the deload week?

I hope to have gained. I got 290x5 on squats yesterday. I will post my last few workouts shortly. I am going to start ramping up with max singles in late July/early August to prep for a comp in Sept. Until then I am going to keep increasing my % lifts. Next week is deload, after that I up the intensity.

[.Mad Hatter.]

Generally 50-60% of my 1RM. I also mess around with some other random movements. Maybe a little more high volume stuff; nothing terribly CNS fatiguing.

[.Mad Hatter.]

Back at it today.

Tuesday 6.26.12

Squat: 5x2 @ 300
Seated DB. Shoulder Press: 6x4 @ 50
Lat. Pulldown: 5x8 @ 100
GHR: 5x10
Toe Touches: 4x15

[biketsai]

Are the toe touches to stretch the back out?

[.Mad Hatter.]

No they're done laying on your back from the bottom up for abz. :D

[.Mad Hatter.]

Thursday 6.28.12

Bench Press: 5x2 @ 200
Squat: 6x4 @ 185, 205, 225, 245, 265, 285
Close Grip Bench Press: 5x8 @ 95, 115x4
Triceps Pressdown: 5x10 @ 40
Alternating Lateral/Front band raises: 5x10

[.Mad Hatter.]

Saturday 6.30.12

Deadlift: 5x1 @ 300
Bench Press: 6x4 @ 135, 155, 165, 170, 175, 180
Prone Plate Loaded Row: 5x8 @ 80
Hanging Leg Raises (toes to bar): 5x5

[.Mad Hatter.]

Also, weighed in at 144.2lbs this morning. Checked my bodyfat via calipers and it read 8.6%. Not bad even if it's lower than actual by a few points.

[94jedi]

Damn Geoff!! Sub 10% BF!!!

[.Mad Hatter.]

I took about 9 days off as I was getting really locked up in my hips and shoulders, as well as being generally wiped. I am back at it and have modified my volume such that I shouldn't burn out. I will do 3 weeks like this, then rest, then 5-6 weeks of Westside before I compete again in September.

Monday 7.9.12

Squat: 5x3 @ 285
Prone BB Row: 5x5 @ 95x2, 105x2, 110
Seated DB Shoulder Press: 5x8 @ 45
Back Extension: 3x12
Toe Touches: 3x20

[.Mad Hatter.]

Back at it this week! As my logs will show I haven't done much of anything this month yet. I took a couple weeks off straight and just did some de-load stuff, I also spent a lot of time on my mobility.

I am about 9 weeks out from a competition in September and I have adjusted my program accordingly. Man it feels good to only be in the gym for about an hour after months of 3/week @ 2hours each...fasted.

Ok, here goes, I expect to smash through some big numbers in the coming weeks.

7.16.12 DE Bench

Speed Bench (Pause): 8x3 @ 125
Close Grip Bench Press: 5x5 @ 125, 130x3, 135
Seated DB Shoulder Press: 5x8 @ 35x3, 40x2
Lat. Pullovers: 4x12 @ 40

7.17.12 ME Squats

Squat:
95x5x2
135x3
185x2
225x1
255x2
Belt goes on
285x1
305x1
315x1
325x1

GHR: 4x12
Isometric Low Back Raise: 3x30s
Yoga Crunch: 2x20

[.Mad Hatter.]

7.18.12 ME Bench

Pause Press:
95x5x2
135x3x2
155x1
185x1
195x1x3
80% (155) x11

Triceps Rope Pulldowns: 4x12 @ 40
Yates Row: 4x12 @ 95
Face Pull: 4x12 @ 30

7.20.12 DE Squats

Speed Box Squat: 10x2 @ 165
RDL: 5x5 @ 135, 185, 205, 225x2
Low Back Extension: 5x8 @ 10, 25x4
Med. Ball Crunch: 4x15 @ 5kg

[.Mad Hatter.]

7.23.12 DE Bench

Speed Bench: 8x3 @ 125
Close Grip Bench Press: 5x5 @ 125, 130x2, 135, 140
DB Floor Press: 5x8 @ 45, 50x4
Lat. Pulldown: 4x12 @ 80, 90x3

7.24.12 ME Deadlift

95x5
135x3x2
185x1
225x1
275x1
Belt on
315x1
335x1x3

Weighted Glute Bridge: 4x12 @ 50, 60, 70, 80
Snatch Grip Deadlift: 3x12 @ 135
Ab Curcuit

[.Mad Hatter.]

I tested my vertical jump today at work for funsies. 30.5". I feel like thats pretty good considering I jump exactly 0 times. Ever

[Charlescrs6]

I tested my vertical jump today at work for funsies. 30.5". I feel like thats pretty good considering I jump exactly 0 times. Ever

Yes, that's VERY good. I'm jealous haha


Sent from my iPhone using Tapatalk

[.Mad Hatter.]

7.25.12 ME Bench

Pause Press:
95x5
114x4
135x3
155x1
175x1
185x1
195x1
200x1x2

Overhead Rope Pulldowns: 4x12 @ 30, 35x3
Prone Plate Loaded Row: 4x12 @ 70, 100x3
Face Pull: 4x12 @ 30

7.27.12 DE Squats:

Speed Box Squats: 10x2 @ 180
RDL: 5x5 @ 185, 205, 215, 225, 235
Low Back Raise: 5x8 @ 25lbs

[94jedi]

I tested my vertical jump today at work for funsies. 30.5". I feel like thats pretty good considering I jump exactly 0 times. Ever

That's damn good...Now imagine if you jumped on occasion!

[BUD-S4]

That's damn good...Now imagine if you jumped on occasion!

THIS. You're 5'6"? You're a beast if you're getting up that high without practice.

Since verticals were brought up, check out this guy. Crazy SOB does a 64" vertical, I believe its a world record...



BTW, great log man! Looks like you're making some nice progress.

[.Mad Hatter.]

That's a box jump, not a vertical jump. I can probably clear about 40-50" on a box.

[BUD-S4]

oooohhh. I see.

[.Mad Hatter.]

Vertical would be straight legs, like a basketball dunk. We only have 30" boxes at the facility and I can get up there with one leg. They are meant to be stacked but I don't have the stones for that, lol.

[.Mad Hatter.]

7.30.12 DE Bench:

Speed Bench: 8x3 @ 125
Close Grip Bench: 5x5 @ 135x2, 145x2, 150
Incline Chest Press: 5x8 @ 55
Lat Pulldowns: 4x12 @ 90

[.Mad Hatter.]

Ugh, I've been sick since yesterday. Wickedly sore throat hit me hard yesterday morning and my head has felt like it was going to explode all day today. Ever since I got pneumonia 2 years ago I get like this once or twice a year and it sucks. I have been off work and training (even if I didn't feel like a bag of shit, I can't very well go lift where I cancelled my clients for the day, lol.)

Hopefully back at it tomorrow.

[mdzaudi]

Ugh, I've been sick since yesterday. Wickedly sore throat hit me hard yesterday morning and my head has felt like it was going to explode all day today. Ever since I got pneumonia 2 years ago I get like this once or twice a year and it sucks. I have been off work and training (even if I didn't feel like a bag of shit, I can't very well go lift where I cancelled my clients for the day, lol.)

Hopefully back at it tomorrow.

Having to skip workouts because of sickness is the worst. I only get sick when I'm short on sleep, you?

[.Mad Hatter.]

That never helps, but ive been 8 hours plus for a while now. Im exposed to a lot of people and a lot of kids...doesnt help either

[mdzaudi]

That never helps, but ive been 8 hours plus for a while now. Im exposed to a lot of people and a lot of kids...doesnt help either

Ahh true. I'm an engineer so i'm stuffed into a solitary hole most of the day but my girlfriend teaches kindergarteners so I have a feeling she brings home alot of germs.

[.Mad Hatter.]

Hit it again today, I was pleasantly surprised.

8.3.12 ME Squats

95x5x2
135x3
185x2
225x1
265x1
300x1
315x1x2

Then I did a small amount of accessory work and headed home. New favorite post workout drink? Dark Chocolate Almond Milk. MMMMMMMMM

[.Mad Hatter.]

8.7.12 DE Bench

Speed Bench: 6x3 @ 135lbs (+chains)
Close Grip Bench: 5x5 @ 135, 145x2, 150x2
Seated DB Shoulder Press: 5x8 @ 35, 40x3, 45
Lat Pulldown: 4x10 @ 100

[.Mad Hatter.]

8.8.12 ME Deads

95x6
135x5x2
185x2
225x1
275x1
295x1
315x1
335x1
355x1x2

Single leg standing leg curl: 3x15 @ 20
Isometric low back extension: 3x30s
ab circuit

[.Mad Hatter.]

8.9.12 ME Bench

Pause Bench:

95x6
115x5
135x3
155x1
175x1
185x1
200x1x2
205x1

DB Skullcrushers: 4x10 @ 45x2, 50x2
Seated Row: 4x10 @ 105
DB Front Raise: 4x12 @ 15

And for funsies because I couldn't be outdone by one of my NCAA hockey players: DB Floor Press: 60lbs x 18 reps

[chubbychynk]

Ugh, I've been sick since yesterday. Wickedly sore throat hit me hard yesterday morning and my head has felt like it was going to explode all day today. Ever since I got pneumonia 2 years ago I get like this once or twice a year and it sucks. I have been off work and training (even if I didn't feel like a bag of shit, I can't very well go lift where I cancelled my clients for the day, lol.)

Hopefully back at it tomorrow.

I got pneumonia a long time ago and ever since then I have to go on an antibiotic when I get a cold (once or twice a year).

[.Mad Hatter.]

Ya, it's a huge bummer. I feel like this was a cold but I took the script anyway because I couldn't afford to be off work for any longer. All is good now.

8.11.12 DE Squat

Speed Box Squats: 10x2 @ 210
BB Glute Bridge: 6x6 @ 95, 115, 135, 185, 235, 255
Low Back Extension: 5x8 @ 25
Ab Circuit

8.13.12 ME Squat

It was supposed to be DE Bench but I was feeling squats.

95x6
135x3
185x2
225x1
265x1
Belt on
305x1
315x1
340x1

GHR: 4x12
Pendlay Row: 3x10 @ 95, 115, 115

How NOT to lockout a squat

[SleeperAvant]

OP, have you done any cleans or snatches?

They are great for overall strength and explosive power. Works the entire body as well.

[.Mad Hatter.]

I dont. I am fairly good at both they just dont come into play, especially when I am so close to competition.

[SleeperAvant]

Ah, they are two of my favourite lifts besides deadlift, squats, overhead squats and front squats.

[.Mad Hatter.]

Had a piss poor comp. today. 336 squat (comp PR, good to bump me to 8th in the world at my weight class in my fed. 205 bench (shit), 341 dead (super shit).

I'm starting Bill Starr 5x5 on Monday, I just want to not think about what I have to do for 9 weeks. Will post results!

[biketsai]

Geoff, are those 1 RM? What is your weight class/what did you weigh in at? They kinda inspire me to compete in a competition but my weight is kinda up there (156lbs avg).

[.Mad Hatter.]

ya 1RM, I lift at 148.5, I weighed in at 146.6. My squat is ok, my bench should be at least 250 and my dead should be 400

[SleeperAvant]

Pretty decent weights for your bodyweight. I'm currently at 206# body weight, 5'11", back squat is 365, deadlift is 425, snatch is 180, and clean and jerk is 225. Haven't tried 1RM bench yet this year but before it was 335. You are really close to my weights! great job Geoff.

[.Mad Hatter.]

Thanks! The numbers aren't bad, but I expect more of myself.

First workout today...I'm still sore and beat from Saturday.

9.17.12

Squat:
5@135
5@175
5@205
5@240
5@275

Bench:
5@95
5@110
5@135
5@155
5@175

BB Row:
5@65
5@85
5@95
5@110
5@125

DB Clean: 2x15 @ 10lbs
Yoga Crunch: 4x15