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Strength/Powerlifting Log

Thread starter #661
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Monday May 20

Day 1
Warm up 3 rounds
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Glute bridge 20 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps

-Low bar Squat (sleeves) 45x8, 135x8, 225x5, 315x5, 385x8x4sets
-Safety bar front squat 300x6
-Wide grip Chest supported row 180x8x4sets
-One arm DB row 105x10x3sets
-Rear delt raises 50x10, 60x10x3sets
-Hammer curls 45x10, 50x10x3sets

3 rounds
-Tactical frog 45 seconds
-Child pose 45 seconds
-Cobra 45 seconds
-Reverse hyper 10 reps


Doing a down week to give a little break before starting to peak for nationals. My low back has been cramping a lot this weekend and in between squats today I had to stretch it and lie on the floor. Didn't affect the lift but in between and after it is very uncomfortable.
 
Thread starter #663
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I had to check your IG to see what a SSB front squat would look like, idk why I’ve never thought of it before! Cool (y)

It is the only way I can do front squats. My elbows can't bend enough to hold a normal bar, not even using the straps extended from the bar. The safety bar front squat is comfortable and easy to keep in place. Try it.



Tuesday May 21

Day 2
Warm up 3 rounds
-Straight arm band pulldowns 18 reps
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps

-Superset: push ups 3x5sets
Band pull aparts 18x5sets
-Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x5, 305x8x4sets Paused last rep each set
-Standing alternating DB shoulder press 60x6, 65x6, 70x6x2sets
-Dips BWx25x3sets
-Side DB laterals 35x10, 40x10, 45x10
-Tate press 40x10, 45x10, 50x10x2sets

3 rounds
-Shoulderok 5x10reps
-Garland stretch 45 seconds
-Pec stretch 45 seconds


Down week continues with an easy bench day. Paused last rep fo each set but they were all really easy.
 
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Thursday May 23

Day 3
Warm up 3 rounds
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps

-Low bar Squat (naked knees) 135x8, 225x6, 315x5
-Deadlift 135x5, 225x5, 315x3, straps 385x8x4sets
-Bent BB row (pinky on rings) 225x8, 275x8x3sets
-Hammer grip Chest supported row 180x10x3sets
-Hammer curl 45x10, 55x10x3sets
-Incline DB curl (4) 35x12x3sets

3 rounds
-Tactical frog 45 seconds
-Lying piriformis stretch 45 seconds
-Lat bench stretch 45 seconds


My down week is complete. Deadlifts were super light but felt like cardio doing 4 sets of 8 reps. Starting to really ramp up the weight on MOnday.
 
Thread starter #665
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Monday May 27

Day 1
Warm up 3 rounds
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps

-Low bar Squat sleeves 45x8, 135x8, 225x5, 315x3, 365x3, 405x2, wraps 455x1, 495x1, 525x3, 535x3, 545x3
-Romanian deadlift 275x8x2sets
-One arm DB row 105x8, 120x8, 130x8x2sets
-Banded face pull 10x4sets
-Hammer curl 50x10, 60x10, 70x10
-Reverse curl 115x10, 125x10x2sets

3 rounds
-Tactical frog 45 seconds
-Child pose 45 seconds
-Garland 45 seconds


Well here we go. Officially turning it up to peak for Nationals June 23. Squats are feeling strong but I am having a hard time walking them out and losing my balance a bit. Once set up they are smooth. No real difference between 525, 535, and 545 for 3. Back is still getting quite pumped but better than last week. Weighed in at 248 lbs this morning, holy fuck. Must be the high test at 1.2 grams and Tren E at 200 mg a week. Never ran doses this high before. I will have to be careful and do a small cut to make weight at 242. Shouldnt be an issue using the normal water cut.
 
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Tuesday May 28

Day 2
Warm up 3 rounds
-Straight arm band pulldowns 18 reps
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps

-Superset: push ups 3x5sets
Band pull aparts 18x5sets
-Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x5, 315x3, 345x3, 385x3 Paused last rep, 395x3 Paused last rep, 405x3 Paused last rep, 405x3
-Pause Close grip bench press 315x3, 365x3, 385x3
-Standing Alternating DB shoulder press 60x6, 70x6, 75x6, 85x6
-Superset: Flat fly 40x10, 50x10, 60x10
Side DB lateral 40x10x3sets
-Tate press 40x8, 50x8, 60x8x2sets
-Banded push down 15x3sets

3 rounds
-Shoulderok 5x10reps
-Pec stretch 45 seconds


A pretty good bench day. The first set of 405 lbs for 3 reps I paused the last rep. Second set I just touch and go. Still a rep ahead of last meet so that is good. Bodyweight was back down to 241 lbs this morning so that is good and makes the weigh in easy.
 
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Thursday May 30

Day 3
Warm up 3 rounds
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Glute bridge 20 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps

-Low bar Squat (naked knees) 135x5, 225x5, 315x5
-Deadlift (straps) 135x5, 225x5, 315x3, 365x1, 405x1, 455x1, 495x3, 505x3, 515x3, 525x3
-Wide grip Chest supported row 180x8, 205x8, 230x8, 240x8
-Straight arm lat pull with band 12x4sets
-DB Curls 40x12, 50x12, 55x12, 60x12

3 rounds
-Tactical frog 45 seconds
-Lat bench stretch 45 seconds
-Garland stretch 45 seconds


Deadlifts went well today. Decent speed for all top sets. Things are moving well so far. Left bicep and tricep were quite sore today and yesterday for some reason. Not an injured sore just a worked out muscle sore but more than usual.
 
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Friday May 31

Day 4
Warm up 3 rounds
-Straight arm band pulldowns 18 reps
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps

-Superset: push ups 3x5sets
Band pull aparts 18x5sets
-Pause Bench press with chain (50 lbs pinky on rings) 45x20, 135x10, 185x5, 225x5, 295x3, add chains 295x3x8sets
-Dip BWx8, 90x6, 135x6, 160x6
-standing DB shoulder press 60x6, 75x6, 85x6x2sets
-side DB lateral 40x10, 45x10, 50x10x2sets
-Overhead tricep DB extension 70x12, 80x12, 90x12x2sets
-banded tricep pushdowns 15x4sets

3 rounds
-Shoulderok 5x10reps
-Pec stretch 45 seconds


An easy bench day today. Elbows and triceps were sore today. Whole body has been sore this week.
 
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Monday June 3

Day 1
Warm up 3 rounds
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Glute bridge 20 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps

-Low bar Squat sleeves 45x8, 135x8, 225x5, 315x3, 365x3, 405x2, wraps 455x1, wraps 495x1, wraps 525x2, wraps 545x2, wraps 565x2
-Romanian deadlift 295x8x2sets
-One arm DB row 120x8, 130x8x3sets
-Banded face pull 10x4sets
-Hammer DB curl 50x10, 60x10, 70x10
-Reverse BB curl 115x10, 125x10x2sets

3 rounds
-Tactical frog 45 seconds
-Lat bench stretch 45 seconds
-Garland stretch 45 seconds

A good day for squats today. The 565 lbs for 2 reps was the heaviest weight I have ever done for 2 reps. Last meet I finished my prep with 545 lbs for 1 rep and got 600 lbs at the meet so I am looking to be ahead this time. My goal is 280 kg (617 lbs) at Nationals and it looks like I have a shot. The hardest part of the squat so far is the walkout, the knee wraps are really making my balance feel off when walking it out and racking it.
 
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Tuesday June 4

Day 2
Warm up 3 rounds
-Straight arm band pulldowns 18 reps
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps

-Superset: push ups 3x5sets
Band pull aparts 18x5sets
-Pause Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x5, 315x3, 355x3, 385x2, 425x1x2sets
-Standing alternating DB shoulder press 60x6, 70x6, 75x6, 85x6
-Superset
Flat fly 40x10, 50x10, 60x10
Side DB lateral 40x10x3sets
-Tate press 40x8, 50x8, 60x8
-Banded Tricep push down 15x4sets

3 rounds
-Shoulderok 5x10reps
-Pec stretch 45 seconds


Not a good bench day today. The 425 for 2 paused singles was supposed to be 3 sets of 2 reps but I missed the second rep on the first set so I only did one more single. I felt really sore and tired today, triceps are getting sore from the heavy squats on Mondays from pushing against the bar. Elbows are really sore from the same thing. I think the rest the week leading up to the meet with be good and I will be fresh.
 
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Thursday June 6

Day 3
Warm up 3 rounds
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Glute bridge 20 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps

-Low bar Squat (naked knees) 135x5, 225x5, 315x5
-Deadlift (straps) 135x5, 225x3, 315x3, 365x3, 405x1, 455x1, 495x1, 525x1, 565x1
-Wide grip Chest supported row 180x8, 205x8, 240x8, 260x8
-Straight arm band lat pulldowns 12x4sets
-DB Curls 45x12, 55x12, 60x12x2sets

3 rounds
-Tactical frog 45 seconds
-Lat bench stretch 45 seconds
-Garland stretch 45 seconds

Deadlifts went well today. 565 lbs for a single moved with decent speed and didn't feel very hard so that is good.
 
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Friday June 7

Day 4
Warm up 3 rounds
-Straight arm band pulldowns 18 reps
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps

-Superset: push ups 3x5sets
Band pull aparts 18x5sets
-Pause Bench press with chain (pinky on rings 50 lbs chain) 45x20, 135x10, 185x5, 225x5, 275x3, 305x2, add chains 305x2x12 short rest
-Dips BWx8, 90x6, 135x6, 180x6
-standing DB shoulder press 60x6, 75x6, 85x6, 90x6
-side DB lateral 40x10, 45x10, 50x10, 55x10
-Overhead tricep DB extension 70x12, 80x12, 90x12, 100x12
-banded extension 15x4sets

3 rounds
-Shoulderok 5x10reps
-Tactical frog 45 seconds
-Pec stretch 45 seconds

A nice easy day. Things are moving along nicely.
 
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Monday June 10

Day 1
Warm up 3 rounds
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Glute bridge 20 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps

-Low bar Squat sleeves 45x8, 135x8, 225x5, 315x3, 365x3, 405x2, wraps 455x1, 495x1, 525x2x3sets
-Romanian deadlift 305x8x2sets
-One arm DB row 105x8, 130x8x3sets
-Banded face pull 10x4sets
-Hammer curl 50x10, 60x10, 70x10
-Reverse BB curl 115x10, 125x10x2sets

3 rounds
-Tactical frog 45 seconds
-Lat bench stretch 45 seconds
-Garland stretch 45 seconds

A little lighter this week and next week will be even lighter for some rest before nationals June 23. I still hate wraps and the skin on the back of my knees is quite tender so next week squatting with no wraps to give it a rest. 525 lbs for 3 sets of 2 reps were nice and smooth and did not fee hard at all.
 
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Tuesday June 11

Day 2
Warm up 3 rounds
-Straight arm band pulldowns 18 reps
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps

-Superset: push ups 3x5sets
Band pull aparts 18x5sets
-Pause Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x3, 315x3, 355x3, 385x3x3sets
-Pause Close grip bench press 365x3, 395x3
-Standing alternating DB shoulder press 60x6, 70x6, 75x6, 85x6
-Superset: Flat fly 40x10, 50x10, 60x10
Side DB lateral 40x10x3sets
-Tate press 40x8, 50x8, 60x8x2sets
-Banded push down 15x3sets

3 rounds
-Shoulderok 5x10reps
-Pec stretch 45 seconds

A nice moderate day. Bench is feeling good. Not long until nationals now.
 
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Thursday June 13

Day 3
Warm up 3 rounds
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Glute bridge 20 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps

-Low bar Squat (naked knees) 135x5, 225x5, 315x3
-Deadlift (straps for 515, hook grip other sets) 135x5, 225x3, 315x3, 365x3, 405x2, 455x1, 515x2x3sets
-Wide grip Chest supported row 180x8, 205x8, 235x8, 260x8
-Straight arm lat pull with band 12x4sets
-DB Curls 45x12, 55x12, 60x12x2sets

3 rounds
-Tactical frog 45 seconds
-Lat bench stretch 45 seconds
-Garland stretch 45 seconds

Only moderate weights today because I am 10 days out from nationals. Deadlifts at 515 lbs were super easy and moved with good speed. Things are looking good.
 
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