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Strength/Powerlifting Log

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Monday August 31, 2020


Day 1
Warm up 2 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 parallel box squat with chains (15 inches, 150 lbs) 45x5, 155x3, 265x3, 315x3, 375x3, 405x3, 425x3
-Safety bar front squat 310x6, 330x6, 350x6
-Superset: GHD raises 50x6, 50x6, 50x6, 50x6
seated banded leg curl 40, 40, 40, 40
-ghd sit-up 16x3sets

A good squat day today. The 425 lbs plus 150 lbs of chains was another 3RM PR. I have removed the light deadlift day to allow the hip/Glute extra time to recover and only deadlift once a week heavy. I will see how it responds. 9 weeks out of worlds now.
 
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TUesday September 1, 2020

Day 2
Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps

-Dead stop Pin press (17) 45x20, 155x10, 185x5, 225x5, 275x3, 315x3, 355x3, 385x3, 405x3
-Incline DB press (3) 130x8, 130x8, 130x8
-Superset: Incline DB Row (3) 100x10, 100x10, 100x10
Face pull 55x30, 55x30, 55x30
-Superset: Seated Db shoulder press 65x20, 65x20, 60x20
Side DB lateral 25x30, 25x30, 25x30


A good bench day, other than my left elbow is screaming at me all day everyday lately. THe 405 lbs for 3 reps was a rep PR for pin press at that height.
 
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Thursday September 3

Day 3
Warm up 2 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

-safety bar Squat with chains (100 lbs) 70x8, 180x3, 230x3, 325x3x10sets
-Block pull below knee (5 DC blocks) 155x3, 265x3, 375x3, 485x3, 535x3, 585x3
-Superset: ghd raises 50x10, 50x10, 50x10
Romanian deadlift (no belt) 185x15, 185x15, 185x15
-Superset GHD sit-up 14, 14, 14, 14
plank (seconds) 30, 30, 30, 30


A good session, squats moved fast and easy. BLock pull was a PR at that height with the 585 lbs for 3 reps, things are moving along nicely even with the injuries.
 
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Friday September 4

Day 4
Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps

-Bench press against bands (doubled 1/2 and 1/4 inch bands) 45x20, 155x10, 185x5, 225x3, add bands 225x3x10sets
-Superset: close grip bench press 245x10, 245x10, 245x10
Overhead banded tricep extension 30, 30, 30
-Superset: Incline DB row (3) 105x8, 105x8, 105x8, 105x8
Rear delt raises 45x15, 45x15, 45x15, 45x15

A decent day today. LEft elbow is still inflammed so I made an appointment at teh sports clinic to get either or both cortesone and prp injection to brin git down before worlds.
 
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Monday September 7

Day 1
Warm up 2 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 reverse band squat (7/8 inch bands) 45x8, 155x5, 265x3, 375x3, 425x3, 485x3, 535x3, 585x1, 585x2
-Safety bar front squat 330x6, 350x6, 370x6
-Superset: GHD raises 50x6, 55x6, 60x6, 60x6
seated banded leg curl 40, 40, 40, 40
-Superset: GHD sit-up 16, 16, 16
back extension 20, 20, 20


Squats went ok, had trouble the first set of 585 ls with the bar sliding down my back so I had to stop at 1 rep, redid the set and did 2 reps. I was supposed to get 3. Left elbow is killing to hold the bar and then come out of that position after finished. Can't get my cortisone and prp injection too soon, I need it today!
 
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Tuesday September 8

Day 2
Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps

-Reverse band bench press (3 cm bands, pinky on rings) 45x20, 155x10, 185x5, 225x5, 275x5, 315x3, 365x3, 395x3, 425x3, 455x1 missed 2nd rep 1 inch from lockout
-Neutral DB press 130x14, stopped elbow hurting too much.
-Superset: Barbell Row 205x10, 225x10, 255x10
Face pull 55x30, 55x30, 55x30
-Superset: Arnold press 55x15, 60x15, 70x15
Side DB lateral 25x30, 25x30, 25x30

Even though I missed the 455 lbs at the very top of the 2nd rep I shouldn’t complain because elbow is really bad. Getting a cortisone shot tonight and going to start bpc 157 when I get it hopefully Friday.
 
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Thursday September 10


Day 3
-safety Bar Squat with chains (100 lbs) 70x5, 180x3, 290x2, 345x2x12sets
-trap bar Deadlift 190x3, 300x3, 410x3, 460x3, 500x3, 540x3
-Super set: ghd 50x10, 55x10, 55x10
Cambered bar Good morning 135x20, 135x20, 135x20
-Super set: ghd sit-up 14, 14, 14
plank (Seconds) 30, 30, 30


A good session today. PR on the trap bar deadlift with the 540 lbs for 3 reps so that’s good.
 
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Monday September 14

Day 1
Warm up
-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

-Safety bar squat (knee sleeves) 70x8, 180x5, 230x3, 315x3, 365x3, 400x3, 450x3, 470x3, 490x3
-Safety bar front squat 340x6, 360x6
-Superset: GHD raises 55x6, 60x6, 60x6 6x4sets
good morning (No belt) 225x10, 225x10, 225x10
-Superset: GHD sit-up 14, 14, 14
standing banded abs 16, 16, 16

Hit a PR on safety bar squats today with the 490 lbs for 3 reps so that’s good. Elbow is trashed, waiting for BPC, hopefully that helps.
 
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Tuesday September 15


Day 2
Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps

-Wide grip swiss bar bench press 65x20, 175x10, 225x5, 275x3, 315x3, 350x3, 380x2, 400x1
-One arm DB Row 120x10, 130x10, 130x10, 130x10
-Superset: Seated DB shoulder press 65x20, 65x20, 70x20
Face pull 55x30, 55x30, 55x30
-Banded tricep pushdowns 50, 50, 50

Not a great day today. Elbow hurts like hell when bent and compressed. I did get my bpc and started it today so hoping that will help quickly. Going to do 500 mcg twice a day of it.
 

maxmuscle1

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Following. Sick rhyno! Impressive all around. 55ppg worth. I am going through it now. I have to go back to basics again with my room set up so...lots of Basic Power Movement’s. I have to remove a ceiling fan and was thinking of replacing with thisB73A8B03-AAAA-4617-8108-7E9C708B42BD.jpegSo I have more clearance. The ceiling is 10’but the old one hangs down pretty far and I already hit it pretty hard , lol 😂. I definitely am thinking of getting some help with the Olympic lifts. I definitely know bodybuilding but, Olympic lifts and strength training I definitely want some help. 👍🙏

Max
 
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Following. Sick rhyno! Impressive all around. 55ppg worth. I am going through it now. I have to go back to basics again with my room set up so...lots of Basic Power Movement’s. I have to remove a ceiling fan and was thinking of replacing with thisView attachment 17199So I have more clearance. The ceiling is 10’but the old one hangs down pretty far and I already hit it pretty hard , lol 😂. I definitely am thinking of getting some help with the Olympic lifts. I definitely know bodybuilding but, Olympic lifts and strength training I definitely want some help. 👍🙏

Max

Olympic lifts are very technical so get a very well informed and trained coach if you want to learn them correctly. Powerlifting you can leave a lot on your own before you need a coach
 

Goldenrod

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Thursday September 10


Day 3
-safety Bar Squat with chains (100 lbs) 70x5, 180x3, 290x2, 345x2x12sets
-trap bar Deadlift 190x3, 300x3, 410x3, 460x3, 500x3, 540x3
-Super set: ghd 50x10, 55x10, 55x10
Cambered bar Good morning 135x20, 135x20, 135x20
-Super set: ghd sit-up 14, 14, 14
plank (Seconds) 30, 30, 30


A good session today. PR on the trap bar deadlift with the 540 lbs for 3 reps so that’s good.
Congrats on the PR, are you taking BPC157 for the elbow? When are the worlds and I hope you kill it again!
 

Goldenrod

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Tuesday September 15


Day 2
Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps

-Wide grip swiss bar bench press 65x20, 175x10, 225x5, 275x3, 315x3, 350x3, 380x2, 400x1
-One arm DB Row 120x10, 130x10, 130x10, 130x10
-Superset: Seated DB shoulder press 65x20, 65x20, 70x20
Face pull 55x30, 55x30, 55x30
-Banded tricep pushdowns 50, 50, 50

Not a great day today. Elbow hurts like hell when bent and compressed. I did get my bpc and started it today so hoping that will help quickly. Going to do 500 mcg twice a day of it.
Sorry @rhynoplanet - I see you are taking the BPC now on this thread. If you want to really get at it and considering your size you could hit it with 2000 - 2500 mg a day in two shots. It will still take time to work but will help you heal faster. I have tried every damn protocol from steady 250-500 per day to 2500 mg per day protocols for injuries and if you want to chat about what worked for me, send me a PM.
 

maxmuscle1

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Yean
Olympic lifts are very technical so get a very well informed and trained coach if you want to learn them correctly. Powerlifting you can leave a lot on your own before you need a coach
Funny thing about that:
I found a coach and it is a female. I am totally down so; if I hire her after our meeting. I will let you know how it goes. She is definitely a strong woman with experience. I was kind of blown away when she walked out. I am far from sexist and look forward to learning from her. It was a good surprise actually 💪👏

Max
 
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THursday September 17

Day 3
-safety bar squat with chains (100 lbs) 70x8, 180x3, 230x3, 345x3x10sets
-deficit deadlift (2 inches) 265x3, 375x3, 425x3, 465x3, 505x3, 525x3
-Super set: ghd 55x10, 60x10, 60x10
Cambered bar Good morning (no belt) 135x20, 135x20, 135x20
-Super set: ghd sit-up 16, 16, 16
plank (seconds) 30, 30, 30


A good session today. A big PR on the deficit deadlift with the 525 lbs for 3 reps, hoping this carries over to the normal deadlift. Felt a bit of the hip/glute but it didnt affect the strength so thats good. Now taking 1000 mcg of BPC 157 a day split into morning and night doses
 

Goldenrod

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THursday September 17

Day 3
-safety bar squat with chains (100 lbs) 70x8, 180x3, 230x3, 345x3x10sets
-deficit deadlift (2 inches) 265x3, 375x3, 425x3, 465x3, 505x3, 525x3
-Super set: ghd 55x10, 60x10, 60x10
Cambered bar Good morning (no belt) 135x20, 135x20, 135x20
-Super set: ghd sit-up 16, 16, 16
plank (seconds) 30, 30, 30


A good session today. A big PR on the deficit deadlift with the 525 lbs for 3 reps, hoping this carries over to the normal deadlift. Felt a bit of the hip/glute but it didnt affect the strength so thats good. Now taking 1000 mcg of BPC 157 a day split into morning and night doses
congrats on another PR Rhyno - hope your elbow heals quick. When are the worlds?
 
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