Jaymul Reboots: Powerlifting Log

[Jaymul]

I used to post sporadically on NF in this log, when I was training for Olympic weightlifting. Earlier this year I decided to change sport and become a powerlifter for a number of reasons - a) frustration with relative lack of progress, struggling to find time for the training load without it taking over my life, c) missing feeling strong. 

 

Since something like mid-February, I've been on a succession of powerlifting programmes (SpecialSundae and I have the same coach) building up from light weight for high volumes to where I am now, which is hitting massive rep personal bests. I haven't maxed any lifts of the Big 3 in well over a year.

 

I'm also cutting weight and have been for the last three months. I started out at a bit over 92kg and am down to 87kg. The plan is to get to around 82kg and compete in the 83kg IPF weight class.

 

Since I'm enjoying training so much at the moment, I thought it was a good time to come back and get involved with NF again.

 

Starting 1RMs:

 

Back Squat: 182kg

Bench Press: 95kg

Deadlift: 200kg

Total: 477kg

 

Current Gym 1RMs:

 

Back Squat: 200kg (March 2016)

Bench Press: 105kg (March 2016)

Deadlift: 230kg (March 2016)

Total: 535kg

 

Current Competition 1RMs:

Back Squat: 200kg (April 2016)

Bench Press: 105kg (April 2016)

Deadlift: 225kg (February 2016)

Total: 525kg (April 2016)

 

Short-Term Goals (by end 2016):

Back Squat: 210kg

Bench Press: 115kg

Deadlift: 245kg

Total: 570kg

 

 

Medium-Term Goals (by end 2017):

Back Squat: 220kg

Bench Press: 125kg

Deadlift: 260kg

Total: 605kg

 

Qualify for and lift in GBPF championships

 

Long-Term Goals (the far distant future):

Back Squat: 240kg

Bench Press: 140kg

Deadlift: 300kg

Total: 680kg

 

Lift at international level (possibly as a master's athlete)

 

[Jaymul]

Tuesday 23/06/2015

 

BW - 87.8kg

 

Back Squat

20x5

70x5

100x3

120x2

140x1

162.5 3x4

162.5x7 - PB

 

The target I had in my head for the rep out was 5, could have had 8 and possibly even 9 but I decided not to push my luck. Pretty massive PB - previous 5RM was 152.5kg, previous 3RM was 165kg so... yeah. 

 

Bench Press

20x5

40x5

50x5

60x5

70 5x5

 

Pendlay Row

60x3

85 3x4

85x10 - PB

 

Could have kept going but form would have gone to shit.

 

Cable stuff

 

Training and diet are really dialled in just right at the moment. Lost 5.5kg and probably put 15kg+ on my max squat in the last 3 months.

 

 

I start cutting my depth a little (wouldn't pass in IPF) after rep 3 or 4 but it's still not far off.

[Jaymul]

Thursday 25/06/2015

 

Pure Gym, Ocean Terminal lunchtime

 

Single Leg Leg Press

50x5

80x5

100x5

120 6x3

 

Saw a guy load up 300kg and do 1 rep for a 3-inch ROM. Lols.

 

Press

20x5

40x5

50x5

60x2

65 4x2 - PB

65 6x2 (push press last 3 reps)

 

Pretty horrible. No rack free so I had to power clean a non-spinny 30mm bar with no chalk to press. ROM probably dodgy. Might have got 5 decent-ish reps with a good setup but not 6, my goal. Still... my previous best was 65 for a single.

 

RDL

60x5

100x5

120 6x4

 

Weighted Chins

+15kg 3x4, x5 - +4 rep PB

 

Machine assistance, including the glorious Pure Gym seated diverging row machine.

[SpecialSundae]

Yay! The return of my NF gainz buddy!

[Jaymul]

Saturday 27/06/2015

 

BW - 87.7kg

 

St Leonard's

 

Back Squat

20x5

60x5

80x5

100x3

120x2

135 3x3

 

Bench Press

20x5

50x5

60x5

77x3

85x3

95 3x3 - +2 rep PB

95x2

 

Bench 1RM for 3 reps, not bad. In all honesty, a bit disappointed that bench isn't responding as well as the other lifts but it's more poor/inconsistent technique than anything. Working on bringing grip in and some other stuff

 

Deadlift

70x5

120x3

150x2

175x1

200x3

200x6 - +5 rep PB

 

Should really have had more here but I hit a bad rep on rep 5. I tried to rush it, didn't set my hips right, rounded my lower back and 6 felt like I was going to need to hitch. Decided I had had enough at that point. Still, 1RM for 6 reps is some pretty huge gainz.

 

 

Back to bench school for some lower, upper paused work with 60kg

 

Wasn't feeling my sharpest today - not a brilliant night of sleep last night and probably carrying some fatigue from squats on Tuesday. What I did was what was all that was there on the day.

 

Next week is a couple of deload/bro sessions and then I'm going to Italy for a week. Will probably be in the gym for some light stuff on Saturday 11th of July and then starting next training cycle on Tuesday July 13th. I feel that I'm in a pretty good place at the moment - with a peaking cycle I reckon I could conceivably hit 200/110/240 which would be +73kg to PL total.

[Jaymul]

Since I have more or less a free pass next week to do what I like in the gym (apart from needing to do some remedial bench work both sessions), I am considering putting in a token lift for the NF weightlifting titles. My mobility is reduced since committing to powerlifting so unless I hit a big power snatch, that's probably a write off. C&J could well be a different story though.

[SpecialSundae]

Your deadlifts were looking ludicrously easy in the earlier set. Very big things to come there.

Bench... Yoga seems to have really helped my setup. Fancy joining me at Friday vino vinyasa?

[Jaymul]

No, not really I may see about finding a Sunday class if I want to get into yoga in the future but I like keeping Friday evenings free ahead of Saturday morning training.

 

Sorting out my grip width and getting better control is top priority right now on bench, setup is secondary. It's annoying that it lags so far behind the other lifts but that's what you get from practically no upper body training before the age of 28 I guess.

 

Yeah, the first set of deadlifts went great. I think retrospectively I should have done one more triple then done the AMRAP after a decent rest but I was conscious of the fact that my grip could be a limiting factor if I did a lot of work first. I knocked squats out of the park after 4 triples, after all. I *could* have hung in for 2 more reps but I was getting into the territory where I would be hitching the crap out of them and I'm not totally sure I would have made number 8.

 

That said, my deadlift usually tracks a bit above predicted 1RM ( I did 200kg on 170x5) so I'm pretty confident that I could do 240 at the moment. I'm not sure that I'll have an opportunity to compete this year unless something pops up in September or mid-November so who knows what number I'll hit when I actually do? I sort of now have my eye on the 270kg 83kg Scottish and Irish deadlift records, assuming they don't move much in the next 18 months.

[Sam Ashen]

Popping in and saying hi.  We weigh about the same, but your lifts are way bigger.

 

Looking at your signature and quotes....

 

"Just remember, somewhere, a little Chinese Scottish girl is warming up with your max.â€

 

applies to me!  

[SpecialSundae]

September is unlikely but November probable.

I just want more buddies for my weekly wine session.

[Jaymul]

Hi Sam! You currently outbench me 

[Jaymul]

Derp, double post.

[Hyperion]

Quite respectable results you got there! Hats off to you sir!

[Rooks]

Hey man!  Welcome back.  Glad to have you back, but sad to see you've moved over to the PL world instead of the WL world.  I suppose either way you were stronger then me.    It's going to be harder and harder to hit the top 10 in our Virtual meets.  Haha...

 

Of course I'm subbing for the action.

[Jaymul]

Hey Rooks!

 

I've recovered quite quickly from lifting at the weekend (or so it feels) and am keen to get back into the gym. When I go on holiday, I'm not even going to attempt to find a gym so my body is going to get a probably much needed rest.

[msuroo]

WB Jaymul! In for huge gains. Pouring one out for a lost weightlifter.

Sent from my iPhone using Tapatalk

[Jaymul]

I may be back one day!

 

So tonight's 'do what you like, have some fun' session is now actually a prescribed one consisting of some interesting variation. Weights aren't heavy but I've never actually done safety squat bar or trap bar deadlift so it's gonna be a change.

 

Also, our boiler stopped working this morning, so I had to start the day with a cold shower. Not pleased.

[SpecialSundae]

Also, our boiler stopped working this morning, so I had to start the day with a cold shower. Not pleased.

Maybe you needed one after dreaming of too many tasty gainz? :-p

[Jaymul]

Tuesday 30/06/2015

 

BW - 87.5

 

CSE - RPS (rate of perceived sweatiness): 9

 

3 Part Strict Press

20x15

30x9

35 15x5

 

First set: lols, presses at 35kg be so easy. Last set: OH GOD MY TRICEPS AND DELTOIDS ARE GOING TO EXPLODE

 

Trap Bar Deadlift

65x5

105x5

125 5x5

 

I had never done these before tonight. Automatic PBs.

 

T-Bar Row

I'm not sure, whatever the thing weighed plus 40kg. It was enough.

15x4

 

Safety Bar Squat

66kgx5

106kg 5x5

 

Another first time for this variation. Felt pretty weird.

 

Chest Fly 15x4

Machine Bicep 15x4

Triceps Extension 15x4

 

Interesting session, lots of stuff I haven't done before or in a long time. Kinda fun.

[SpecialSundae]

So much sweaty tonight. I hugged Reiss when he gave me jelly beans and had to go and find a towel to dry off!

[Sam Ashen]

 

CSE - RPS (rate of perceived sweatiness): 9

 

Relative Perceived Swoleness, right?

[Sam Ashen]

 

 

Bench Press: 95kg

 

 

Curious about something:  Is there a psychological barrier associated with 100 kg?  It is two plates and three figures.  I remember for a long time 225 pounds being a big barrier because it was two 45-pound plates and the mind says it will not go up.

 

Looking at your numbers, I would say you are going to smash that barrier when the time comes.

[Jaymul]

Nope, I just haven't been near the weight in well over a year. My programming works off goal weights and I do sets and reps at a % of that. I think my current target on bench is 110 but since 100kg is over 90% it just means that it hasn't come up yet. I'll get it soon, no rush

[Silverbolt]

Popping in and saying hi.  We weigh about the same, but your lifts are way bigger.

 

I'm the opposite. Jaymul has about the same maxes as me, but I'm about 6kg heavier.

[Silverbolt]

Curious about something:  Is there a psychological barrier associated with 100 kg?  It is two plates and three figures.  I remember for a long time 225 pounds being a big barrier because it was two 45-pound plates and the mind says it will not go up.

 

Looking at your numbers, I would say you are going to smash that barrier when the time comes.

 

There is for me. There was on squats when I started out too, but then I got to 100kg for 5x5 without any trouble at all and 100kg squats stopped feeling like a big deal. Bench though, yeah, feels like a bloody mountain.