mgage's powerlifting log

[holycalude]

Thanks! It feels good to be within sight of 225 for my work sets.

Clearly.. I'm in sight of my bodyweight (180ish) but I seems completely stuck. >_>

[mgage]

Clearly.. I'm in sight of my bodyweight (180ish) but I seems completely stuck. >_>

 

Have you tried anything special to get unstuck? I'm a big fan of both microloading and switching up set/rep ranges. For bench, I started microloading I think around the 160s and then around 175 or so I switched from sets of 5 on intensity days to 2 sets of 3. That's carried me to this point with very few hiccups. Occassionally I'll miss reps and repeat the weight, but it has never happened twice in a row for bench using that method. Nothing works forever, but that plan has been treating me well for a while now. I am almost always in favor of figuring out how to keep moving forward rather than mess around with a ton of resets.

[mgage]

Also, it helps to add frequency, increase volume, and use helpful assistance exercises. I did all three in one fell swoop by adding 3x5 of close grip bench press as an accessory after pressing on my OHP days.

[holycalude]

Thanks. I'll try mixing some stuff.. And I'll ask on the programming forum as I don't want to pollute your log.

May all your lifts be heavy and deep!

[mgage]

Press intensity day.

 

Press

5 x 45

4 x 95

3 x 115

2 x 135

1 x 145

2 x 3 x 160

 

Note: The last rep of the second set was a total grind where the right side was coming up, but the left was not, but I did finish the rep.

 

Close Grip Bench

5 x 45

4 x 95

4 x 115

3 x 135

1 x 155

3 x 5 x 170

 

Note: All first reps paused.

 

Lying Triceps Extension

3 x 6 x 80

[mgage]

I just got my wrist wraps in the mail. I can't wait to try them with heavy benches and presses.

[mgage]

Ugh, deadlifts went awesome today, but I tried rack pulls afterward as part of the new DL program and they totally sucked. Possibly because it was my first time doing them, it was my first time using lifting straps, and it was right after a heavy set of five DLs.

 

Power Cleans

2 x 3 x 135

1 x 160

 

Deadlifts

5 x 185

3 x 225

1 x 275

1 x 315

5 x 345

 

Rack Pulls (Below Knee)

5 x 135

3 x 225

1 x 315

2 x 315

5 x 225

 

Note: My plan going in was 2x5 and I wasn't sure of the weight. I had tentatively figured around 405 since it's a partial movement and should be higher than a set of 5 for DL. However, after warming up with 315, I knew that would be too heavy. So, I rested and tried to do my sets of 5 at 315 after my single. No dice. I got two the first time, decided to rest longer, tried again, and the bar would budge off the pins. So, I backed it down to 225. I'll have to consider how to address these going forward.

[mgage]

Bench press volume day today.

Bench: worked up to a paused single at 225, then 5x5x190 - all first reps paused. I'm thinking 225 or 215 will be my opener at the competition in March.

Incline BB Press: 3x6x150

DB Curls: 3x6x45

[ORazor]

This thread is full of win. As a newbie on week 10 of Stronglifts, you are pretty much a god to me. Looking forward to following your progress.

[mgage]

This thread is full of win. As a newbie on week 10 of Stronglifts, you are pretty much a god to me. Looking forward to following your progress.

 

Thanks! I still feel like I have a long way to go, but I understand that feeling when it seems far away. But keeping working at it. If you're dedicated, you'll be one of the strongest people in the gym within a year.

[mgage]

Ok, squat volume day today. I tried to talk myself out of this all morning, but in the end I decided to not put it off until tomorrow.

 

Squats

2 x 5 x 45

5 x 95

5 x 135

3 x 225

2 x 275

1 x 315

1 x 335

5 x 5 x 300

 

Notes: These felt really strong today. It was my first 5x5 set at 300 or above, so that felt good too.

 

I was also scheduled to do good mornings, but I ran out of time and they are just a minor accessory lift anyway. My legs are already toast from those squats.

[mgage]

I decided to do some conditioning today. I'm hanging around 200 right now and I need to get down to 198 by March 15 for my competition. I know 2 lbs is no big deal, but I'd just prefer to drop a few pounds over a bit of time instead of cutting some water for the first time and risking dehydration.

 

cycle warmup followed by 5 intervals

5 chin-ups

elliptical warmup followed by 5 intervals

5 chin-ups

rowing warmup followed by 3 intervals

 

...and then I was beat.

[mgage]

Today's workout was only so-so. I'm hoping I can just chalk it up to being in New York last week and not getting nearly enough protein (and way too much pasta) along with trying to simultaneously do deadlifts and be on a business conference call. I also didn't get a chance to work out yesterday due to work stuff, so I wanted to do my Press workout today. I was short on time, though and only ended up doing the part most beneficial to my upcoming comp.

 

Power Cleans

2 x 3 x 135

 

Note: These are just used as part of my deadlift warmup.

 

Deadlifts

5 x 225

3 x 275

1 x 315

1 x 365

1 x 400

 

Note: This was supposed to be 2x400, but I felt spent after the first one and was trying to squeeze it in while someone else was talking during the call. Bad idea.

 

Close Grip Bench Press

2 x 5 x 45

5 x 135

3 x 5 x 175

 

Note: All first reps paused.

[ORazor]

Today's workout was only so-so. I'm hoping I can just chalk it up to being in New York last week and not getting nearly enough protein (and way too much pasta) along with trying to simultaneously do deadlifts and be on a business conference call. I also didn't get a chance to work out yesterday due to work stuff, so I wanted to do my Press workout today. I was short on time, though and only ended up doing the part most beneficial to my upcoming comp.

Power Cleans

2 x 3 x 135

Note: These are just used as part of my deadlift warmup.

Deadlifts

5 x 225

3 x 275

1 x 315

1 x 365

1 x 400

Note: This was supposed to be 2x400, but I felt spent after the first one and was trying to squeeze it in while someone else was talking during the call. Bad idea.

Close Grip Bench Press

2 x 5 x 45

5 x 135

3 x 5 x 175

Note: All first reps paused.

That is totally epic. The concept of doing a 400 pound deadlift while someone is blathering on about synergy is incredibly awesome.

Posted using only my thumbs.

[mgage]

That is totally epic. The concept of doing a 400 pound deadlift while someone is blathering on about synergy is incredibly awesome.

Posted using only my thumbs.

It would be a pretty funny sight if they only knew.

[mgage]

I needed to accumulate some bench and squat volume today, but I was also sick, so I just decided to make myself go and feel my way through the workout. I ended up doing some ramping sets, like a Starr program, and then some backoff sets.

 

Squats

5 x 45

5 x 45

5 x 135

3 x 185

2 x 225

1 x 275

5 x 305

3 x 315

3 x 315

3 x 315

5 x 275

 

Bench

5 x 45

5 x 95

5 x 135

5 x 185

3 x 195

3 x 205

5 x 185

5 x 175

 

Note: All first reps paused.

[mgage]

Press

5 x 45

5 x 45

4 x 75

3 x 95

2 x 115

1 x 135

1 x 155

5 x 135

5 x 135

5 x 135

5 x 135

5 x 135

 

Close Grip Bench

5 x 45

5 x 45

3 x 135

2 x 155

5 x 175

5 x 175

5 x 175

 

Note: All first reps paused.

[mgage]

Power Cleans

3 x 95

3 x 115

3 x 135

1 x 155

 

Deadlifts

5 x 185

3 x 225

1 x 275

5 x 315

5 x 315

 

Note: This was supposed to be 8x315, but I was trying something new and it introduced some inefficiencies in the set, so I broke it off and did two sets instead to get the volume.

 

Good Mornings

5 x 155

5 x 155

5 x 155

 

Pendlay Rows

6 x 135

6 x 135

6 x 135

[mgage]

This week is going to be all about volume and then next week focused on recovery before the meet.

 

Bench Press

10 x 45

5 x 95

5 x 135

3 x 155

2 x 185

1 x 205

1 x 225

 

All paused up to this point, then switched to touch and go.

 

5 x 195

5 x 195

5 x 195

5 x 195

5 x 195

 

DB Curls

6 x 45

6 x 45

6 x 45

[mgage]

After testing my bench press opener yesterday, I decided to test squat and DL openers today. I wanted to do these under fairly short rest and under less than optimal conditions. So, for example, the DL was pulled with no belt or chalk. Both lifts were done on a little under 3 minutes rest.

 

Deadlift

5 x 135

5 x 135

3 x 185

2 x 225

1 x 315

1 x 375

 

Squats

5 x 45

5 x 45

5 x 95

5 x 135

3 x 185

3 x 225

3 x 275

3 x 315

1 x 350

3 x 315

3 x 315

3 x 315

[mgage]

Last day for upper body volume before the meet.

 

Close Grip Bench

10 x 45

5 x 95

4 x 115

3 x 135

2 x 155

5 x 185

5 x 185

5 x 185

 

Note: All first reps paused.

 

Press

5 x 45

4 x 75

3 x 95

2 x 115

5 x 140

5 x 140

5 x 140

 

Lying Triceps Extension

8 x 70

8 x 70

8 x 70

[mgage]

Ok, very last heavy workout before the competition. From here until the 15th, it's all rest days and light weights.

 

Deadlift

5 x 135

5 x 135

3 x 185

3 x 225

2 x 275

1 x 315

3 x 345

 

Deficit DL

3 x 315

3 x 315

 

Note: About a 2" deficit. These actually felt pretty easy today. I was surprised.

[mgage]

Light day today and probably my last workout until the competition.

 

Squats

5 x 45

5 x 95

5 x 135

5 x 185

5 x 225

5 x 245

 

Bench

10 x 45

5 x 95

5 x 115

5 x 135

5 x 155

5 x 175

 

Note: All first reps paused.

[mgage]

Competition recap can be found here. Short story: Squat - 380; Bench - 225; DL - 415.

 

Ok, first day of RPE training. I think it went well and really only went beyond my target once.

 

Competition Raw Bench

Goal: x4 @ 9 RPE

 

4 x 45

4 x 45

4 x 95

4 x 115

4 x 135 @6

4 x 155 @7

4 x 185 @9

4 x 195 @9.5

 

Note: All reps were done with a one second pause. Starting at 185, wrist wraps and belt were used. When I did 185, I wasn't sure if it was an 8.5 or 9 so I tried going up. In hindsight, I think that was probably my 9.

 

 

3-count Pause Bench

Goal: x5 @9 RPE

 

5 x 135 @8

5 x 145 @8

5 x 155 @8.5

5 x 160 @9

 

 

Press

Goal: x4 @9 RPE

 

4 x 95 @7

4 x 115 @8

4 x 135 @9

 

Note: The racks were taken, so I actually did these as a clean to the shoulders for each set, followed by four presses. I actually kind of like it that way.

[mgage]

I had another good day using my adapted RPE template. I'll probably be switching things a bit soon, though. I just signed up with a coach to help me with nutrition and programming.

 

Competition Raw Squat

Goal: x4 @ 9 RPE

 

4 x 45

4 x 45

4 x 135

4 x 185 @6

4 x 225 @7

4 x 275 @8

2 x 315 @9

 

 

Note: My pants ripped on the last set. Note to self - stop buying cheap warmup pants. I checked in the mirror, though, and it wasn't noticeable. Plus, there was a mesh layer underneath, so I kept going.

 

 

Front Squat

Goal: x6 @9 RPE

 

6 x 45

6 x 115 @7

6 x 135 @8

6 x 175 @9

 

Note: I hadn't done these in a long time, but they felt really strong. They should progress quickly.

 

 

Competition Raw Deadlift

Goal: x4 @9 RPE

 

4 x 135

4 x 225 @6

4 x 275 @7

4 x 315 @8.5

4 x 335 @9