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  • Ole's Log

    Personal data:
    Gender: Male
    Age: 26
    Height: 181cm
    Weight: 111kg

    PRs:
    Squat 225kg
    Bench 180kg
    Deadlift 225kg
    OHP 100kg

    Lifting background:
    Been lifting since I was 12 years old, very much on and off during my teens. Started taking it seriously when i was around 20. But still doing the typical bodybuilding type "bro lifting".
    Started focusing more on powerlifting about 4 years ago, doing more of a linear progression type workout. Got REALLY into powerlifting about 2-2.5 years ago when I did 531 for a few months. Have been trying a few different programs since then, all percentage based, so this will be my first time using RPE.
    Last edited by Met-Rx; 03-14-2019, 07:42 AM.

  • #2
    WEEK1DAY 1 DEC10 2018

    Competition Squat:
    4 warm up sets
    170kgx5@8
    175kgx5@9
    180kgx5@9

    Felt a bit heavy today. Last two sets felt about the same. Probably still a little fatigued from the last week of my previous program. Hit a rep PR deadlift on friday so I'm blaming that.

    OHP:
    3 warm up sets
    70kgx5@6
    72.5kgx5@6.5
    77.5kgx5@8
    80kgx5@9

    Started way to light on this one. was planning to do 70, 72.5 and 75 but bumped it up to try to hit the right RPE.

    Pendlay Rows:
    90kgx10@7
    95kgx10@8
    100kgx10@9

    3x15 tricep pushdowns and 3x10 bicepcurls to finish the session
    Last edited by Met-Rx; 12-19-2018, 08:37 PM.

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    • #3
      WEEK1DAY2 DEC12 2018

      Deadlift:
      170kgx5@7
      175kgx5@8
      180kgx5@9

      Felt okay, the reps were a bit slow on the last set, but overall not bad.

      1 Count Paused Bench:
      127.5kgx5@6
      132.5kgx5@7
      137.5kgx5@8

      Bench moved super well today, should probably have gone up to 140kg to get the right RPE, but whatever. I'll increase the weights next week.

      3-0-3 Tempo Squat
      70kgx10@5
      80kgx10@6
      90kgx10@7
      100kgx10@8

      First time doing tempo squats so had no idea where to begin with the weights. Also found it hard to keep track of the reps since I was counting in my head during the reps, so I had someone count the reps for me. I found it hard to gauge RPE on this because it wasn't really heavy, but I got very winded doing the sets. Needed a few minutes to catch my breath after each set.
      Last edited by Met-Rx; 12-19-2018, 08:38 PM.

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      • #4
        WEEK1DAY3 DEC14 2018

        Squat, No belt
        155kgx4@7
        160kgx4@8
        165kgx4@9

        First time doing beltless squats with more than 70% of 1rm in years. Wasn't as hard as I feared. Pretty much nailed the weight selection for once. Been underestimating how strong I am for these first few days.

        Sling-shot bench
        145kgx4@?
        150kgx4@?
        155kgx4@6
        160kgx6@9

        And right back to underestimating! At least I now have a solid number from which to calculate my weights next week.

        Close grip incline bench
        80kgx10@7
        90kgx10@8
        95kgx10@9

        Another first for me. Never close gripped the incline before. In hindsight, this should probably be done on an steeper angle. Seeing that it is a press accessory. Might try that next week
        Last edited by Met-Rx; 12-19-2018, 08:38 PM.

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        • #5
          WEEK1DAY4 DEC15 2018

          Mid Shin Rack Pull
          192.5kgx4@8
          197.5kgx4@9
          197.5kgx3@10

          Started to heavy. Failed the last rep.

          Close Grip Bench
          122.5kgx4@5
          125kgx4@6
          127.5kgx4@7
          130kgx4@8
          132.5kgx4@9

          To light. Just added sets and weight until I hit the right RPE.

          Leg Press
          200kgx10
          250kgx10
          290kgx10
          330kgx10
          Last edited by Met-Rx; 12-19-2018, 08:39 PM.

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          • #6
            WEEK2DAY1 DEC17 2018

            Competition Squat
            200kgx1@8
            160kgx5x5

            OHP
            87.5kgx1@8
            70kgx5x5

            Pendlay Row
            92.5kgx10@7
            97.5kgx10@8
            102.5kgx10@9
            97.5kgx10@9

            Great workout. Not much else to say
            Last edited by Met-Rx; 12-19-2018, 08:40 PM.

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            • #7
              WEEK2DAY2 DEC19 2018

              Deadlift
              202.5kgx1@8
              162.5kgx5x5

              1 count paused bench
              152.5kgx1@7
              122.5kgx5x5

              3-0-3 tempo squat
              92.5kgx8@7
              95kgx8@8
              97.5kgx8@8
              92.5kgx10@9

              My bench is getting really good lately. Weights flew off my chest like it was nothing.
              303 squats are hell. Did fewer reps than prescribed because 10 reps is just ridiculous on this excercise. Lower back was on fire after the last set. Think I'll switch to high bar next week to take some stress of the low back
              Last edited by Met-Rx; 12-19-2018, 08:40 PM.

              Comment


              • #8
                WEEK2DAY3 21DEC 2018

                Beltless Squats
                157.5kgx4@7
                162.5kgx4@8
                167.5kgx4@9
                160kgx4@8
                160kgx4@9

                Sling-shot Bench
                160kgx4@6
                165kgx4@7
                170kgx4@8
                160kgx4@7
                160kgx4@8
                160kgx4@8

                Close Grip Incline Bench
                90kgx10@8
                95kgx10@9
                95kgx10@10
                90kgx10@9

                Cable Row
                7min EMOM for a total of 98 reps @50kg

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                • #9
                  Had to skip day 4 because of traveling for Christmas

                  Comment


                  • #10
                    WEEK3DAY1 26DEC 2018

                    Competition Squat
                    202.5kgx1@8
                    162.5kgx5x5

                    OHP
                    90kgx1@8
                    72.5kgx5x5

                    Pendlay Row
                    92.5kgx10@7
                    97.5kgx10@8
                    100kgx10@9
                    95kgx10@9

                    Comment


                    • #11
                      WEEK3DAY2 28DEC 2018

                      Deadlift
                      205kgx1@8
                      165kgx5x5

                      1 Count Paused Bench
                      157.5kgx1@9
                      127.5kgx5x5

                      Skipped the last excercise because I ran out of time

                      Comment


                      • #12
                        WEEK3DAY3 29DEC 2018

                        Beltless Squats
                        160kgx4@7
                        165kgx4@8
                        170kgx4@9
                        162.5kgx4@8
                        162.5kgx4@9

                        Slingshot Bench
                        160kgx4@8
                        160kgx4@9
                        160kgx4@9
                        152.5kgx1@10

                        Been having some elbow pain on heavy bench lately. Elbow gave out completely on the first backoff set, barely managed to eek out one rep.

                        Rack Pull
                        180kgx4@7
                        185kgx4@8
                        185kgx4@9

                        Won't have time for day 4 this week so did the rack pulls today. Maybe not the best idea seeing that I did deadlift yesterday, but whatever.

                        Comment


                        • #13
                          WEEK4DAY1 31DEC 2018

                          Competition Squat
                          205kgx1@9
                          170kgx4x5

                          OHP
                          90kgx1@8
                          75kgx4x5

                          Pendlay Row
                          90kgx10@7
                          95kgx10@8
                          100kgx10@9
                          95kgx10@9

                          Comment


                          • #14
                            WEEK4DAY2 3JAN 2019

                            Deadlift
                            207.5kgx1@8
                            170kgx4x5

                            Upper back GPP

                            I'm taking a week off from benching because of the elbow issues. Think I've been going to hard, to often. I'm thinking the heavy sling-shot benching is the main culprit, so from next week I'm going to start doing them paused to limit the weight I can use. Also I skipped the 3-0-3 tempo squats because I have to train three days in a row this week and I don't want to fatigue myself to much.

                            Comment


                            • #15
                              WEEK4DAY3 4JAN 2019

                              Beltless Squats
                              160kgx4@7
                              165kgx4@8
                              170kgx4@9
                              162.5kgx4@8
                              162.5kgx4@8
                              162.5kgx4@9

                              Close Grip Incline Bench
                              70kgx10@7
                              75kgx10@8
                              80kgx10@9.5
                              75kgx10@10

                              The reason the weight is much lower now is because I've made some changes. I increased the angle of the incline from 30° to 45° because I'm thinking that will have more carry over to the press. I'm also doing paused reps.

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