mgage's powerlifting log

[mgage]

After the challenge was over, I missed having somewhere to write down my workouts. So, I decided to start a log. I've been doing barbell training for a little under a year (with a bit of a hiatus in the middle) and I'm thinking of doing my first powerlifting meet next year. In the beginning, I ran the Starting Strength routine. When I could no longer make linear progress, I switched to the Texas Method. I'm now 10 weeks into my intermediate program and running a 4-day split. (Update - now running RPE program)

 

Stats (Updated December 2015)

Age: 33

Height: 5'7"

Weight: 196

 

I've been putting on weight intentionally over the past few months--up from 167 lbs. I'm going to keep putting on weight until around the beginning of next year and then I'll start working on trimming some fat and thinking about my weight class.

 

Best Lifts (Updated December 2015)

• Squat - 435
• Bench - 265
• DL - 465
• PL Total: 1165

[mgage]

Yesterday's press volume day:

 

Incline DB Press

3 x 12 x 50

 

Note: These felt a bit rough on the shoulder today. I might have to reduce some of this extra pressing, if it continues. I did these first due to no rack availability and the shoulder pain almost made me unable to do my main pressing sets.

 

Press

2 x 5 x 45

5 x 75

2 x 100

5 x 5 x 117.5

 

Lying Triceps Extension

11 x 70

6 x 70

 

Note: I planned to do 3 x 11 x 70, but the shoulder pain was really limiting me, so I decided to just callit a day on the triceps extensions.

 

Bicep Curls

3 x 9 x 30

[mgage]

Today was lower body volume day.

 

Back Squats

2 x 5 x 45

5 x 95

5 x 135

3 x 185

2 x 225

5 x 5 x 275

 

Romanian Deadlifts

3 x 5 x 180

 

I had to skip power cleans today because someone was using the platform and I didn't have time to wait. I might try and sneak them in tomorrow. It's supposed to be a rest day, but I might just do some power cleans on the minute and some kind of HIIT cardio.

[mgage]

Press intensity day:

 

Press

2 x 5 x 45

3 x 75

2 x 105

1 x 135

2 x 3 x 142.5

 

Note: I added a weightlifting belt for pressing for the first time today during my work sets. I think it did help a little.

 

Close Grip Bench

2 x 5 x 45

3 x 95

2 x 125

3 x 6 x 145

 

Chin-ups

3 x 5

[mgage]

Rough day at the gym today. I could tell it might be during warm-ups when squatting 185 felt heavy...

 

Squat

2 x 5 x 45

5 x 95

5 x 135

3 x 185

2 x 225

1 x 275

4 x 325

 

Note: The last set was supposed to be 5 reps, but I didn't attempt the 5th because I barely made it up with the 4th. On top of just feeling off today, I came forward of middle foot in one of my early reps and the effort to correct that and get the bar back on the right path hurt my lower back. In other words, I had to good morning it a little bit. I'll repeat this weight next time and try upping my VD weight by 5 lbs.

 

Deadlift

5 x 135

3 x 185

2 x 225

1 x 275

1 x 315

1 x 365

 

Note: The back pain was really affecting me and I didn't want to overdo it, so I just went for one rep and got it. I doubt I could have done more even if I would have tried. I'll also have to repeat this weight to see if I can get my planned 2x2. The good news, though, is that 365 is a PR.

[Broba Fett]

The good news, though, is that 365 is a PR.

Silver lining, right?  Congrats on the PR.

[mgage]

Silver lining, right? Congrats on the PR.

Thanks. Yeah, in the grand scheme of things I can only be happy with how far I've come. It's not like this is the first sticking point. Just a bad day and a weight that will one day seem light.

[mgage]

Ok, today was upper body volume day for bench press and I made the decision to swap out dips for lying triceps extensions. We'll see how it goes. I should be getting a dipping belt soon to help with progression. Trying to hold dumbbells between my legs apparently isn't my forte.

 

Bench Press

2 x 5 x 45

5 x 95

3 x 115

2 x 135

1 x 155

5 x 5 x 175

 

Dips

3 x 8

 

DB Curls

3 x 10 x 30

 

Note: I supersetted these (or some kind of bodybuilding term) with the dips.

 

Incline DB Press

3 x 8 x 55

[wildross]

Looking pretty good.  Good luck with the 1000# goal.

[mgage]

Ok, today ended up being cut short. During my fifth set of squats, my pants ripped down back...so, I called it a day. No RDLs or power cleans, unfortunately.

 

Back Squat

2 x 5 x 45

5 x 135

3 x 185

2 x 225

4 x 5 x 280

2 x 280

 

Looking pretty good.  Good luck with the 1000# goal.

 

Thanks, wildross.

[Broba Fett]

Well at least you know you were squatting deep enough...

[mgage]

Well at least you know you were squatting deep enough...

Deep and wide!

[mgage]

Ok, so I swung by the gym for a quick session today to make up for the pants ripping mishap. It's not ideal to do something like RDLs the day after squats, but I think it will be fine.

 

RDL

5 x 135

3 x 5 x 185

 

Power Cleans

1 x 135

10 x 1 x 150

 

Note: These were singles on the minute. I already felt pretty warmed up, so I just did a couple deadlifts with 135 for speed, then one clean, and then started the clock.

 

HIIT

6 intervals of 20 seconds with 1 minute rest.

[mgage]

Bench press intensity day.

 

Bench

2 x 5 x 45

5 x 95

3 x 115

2 x 155

1 x 185

2 x 3 x 200

 

Note: This actually felt pretty easy today. I think I probably could have just done 5 reps for the work set, but decided to keep with my program.

 

Press

2 x 5 x 45

3 x 75

2 x 95

3 x 8 x 105

 

Note: I started upping the rep range of some of these active recovery workouts on off weeks. I'm liking that modification so far.

 

Chin-ups

3 x 5 @ bodyweight

[mgage]

Also, I'm pretty excited that all of my intensity day work sets for bench have crossed the 200 lb barrier. Next stop, 225!

[mgage]

Awesome workout today after last week doing the same weights I was having an off day. This time I completed all reps.

 

Deadlift

2 x 5 x 135

3 x 185

2 x 225

1 x 275

1 x 315

2 x 2 x 365

 

Note: Moving these before squats on intensity day seems to help. It makes the squats a little tougher, but seems to work better for me.

 

Squat

2 x 5 x 45

5 x 95

5 x 135

3 x 185

2 x 225

1 x 295

5 x 325

 

Note: I'm still worried these are a little high. It's so hard to tell when training alone. I think I'll have to bite the bullet soon and ask a stranger to film me. Not my forte.

[mgage]

Also, I have to go out of town for about half of this coming week. I have no idea how yet, but I'll have to alter my programming. I'm thinking for squats and DL an impromptu deload week with just lighter active recovery stuff and do my pressing volume stuff tomorrow and keep that one on track.

[mgage]

Ok, I decided to go with the above plan and did my normal overhead press volume day one day ahead of schedule and will treat that like a 3-day TM with a light day on Wed and intensity on Friday. For squats and DL, I'll just do a medium intensity recovery week, only squatting on Wed and Fri since I just did yesterday.

 

Press

2 x 5 x 45

3 x 75

2 x 95

1 x 105

5 x 5 x 120

 

DB Incline Press

3 x 9 x 55

 

Curls

3 x 11 x 30

 

Dips

3 x 9

[mgage]

Back from travel and today did a modified active recovery day to go along with my earlier pressing volume day and my plan to just do moderate squats this week.

 

Squats

2 x 5 x 45

1 x 5 x 95

1 x 5 x 135

1 x 3 x 185

1 x 1 x 245

3 x 5 x 275

 

RDL

3 x 5 x 190

 

Close Grip Bench

2 x 5 x 45

1 x 5 x 95

1 x 2 x 135

3 x 6 x 150

[mgage]

Today was intensity day for the press and just some moderate level work for everything else.

 

Deadlift

2 x 5 x 135

3 x 185

7 x 1 x 225 (speed)

2 x 1 x 275

1 x 315

 

Press

2 x 5 x 45

3 x 75

2 x 105

1 x 135

2 x 3 x 145

 

Squat

2 x 5 x 45

3 x 135

2 x 185

1 x 225

4 x 4 x 255

[mgage]

Bench volume day today.

 

Bench

2 x 8 x 45

5 x 95

4 x 115

3 x 135

2 x 155

5 x 5 x 175

 

Note: Technically I did 6 reps on the first two sets - just experimenting with how I recover from slightly more volume and whether I notice any difference on Intensity Day.

 

Incline DB Press

3 x 10 x 55

 

DB Curls

3 x 12 x 30

 

Dips

3 x 10

 

Note: I'm getting a dip belt on Wednesday and looking forward to adding weight to dips and chin-ups. I tried holding dumbbells between my legs, but found it difficult.

[mgage]

Squat volume day:

 

Squats

2 x 10 x 45

5 x 95

5 x 135

3 x 185

2 x 225

1 x 255

5 x 5 x 290

 

Note: I think I fixed some form issues and am now hitting proper depth and feeling stronger out of the hole. I pulled the bar a bit further down my back, leaned over more, and squeezed the legs apart a bit more.

 

RDLs

5 x 135

3 x 5 x 195

 

Other Stuff

Chin-ups: 3 x 5

Deadlifts: 3 x 5 x 135

 

Note: I just threw these on to accumulate some extra volume for the Holiday Warrior side challenge.

[mgage]

Today was intensity day for the bench press, plus I threw in some extra warmup volume and backoff sets for added volume. Go A-Team!

 

Bench

2 x 10 x 45

5 x 95

4 x 115

3 x 135

2 x 155

1 x 185

2 x 3 x 202.5

5 x 155

 

Press

2 x 8 x 45

5 x 75

3 x 95

3 x 8 x 107.5

5 x 95

 

Chin-ups

3 x 5 x BW+10

 

Note: These felt a lot tougher than they should have, but I was feeling pretty beat by the time I got to them and had to go on short rest.

[mgage]

Today was intensity day for squat and deadlift. I was going on three hours of sleep and had been drinking the night before, so I wasn't feeling my best. I did still manage to at least complete some of my work set reps, though.

 

Squat

2 x 8 x 45

5 x 95

5 x 135

3 x 185

2 x 225

1 x 295

4 x 330

 

Note: I was supposed to do 5 x 330, but it felt really tough today and I wanted to leave a little gas in the tank for deadlifts.

 

Deadlift

2 x 5 x 135

3 x 185

2 x 225

1 x 275

1 x 315

2 x 375

 

Note: I was supposed to do 2 x 2 x 375. The first set went fine and the second barely moved off the floor. I'm not too worried about it for the aforementioned reasons and will just repeat next week. I'm also considering moving DL to volume day before squats and RDL to intensity day after squats.

 

At the end, I just threw in some extra random crap for volume and called it a day.

[mgage]

Today's workout:

 

Press

2 x 8 x 45

5 x 75

3 x 95

2 x 115

5 x 5 x 122.5

 

Dips

3 x 8 x BW+10

 

DB Incline Press

3 x 11 x 55

 

DB Curls

3 x 8 x 35