Announcement

Collapse
No announcement yet.

So we beat on...

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • So we beat on...

    Background:
    • Full-time office desk jockey. Recreational swimmer and sucked at all other sports I tried.
    • Joined a gym to work out and lift weights for the first time in 2014 at the age of 25.
    • Followed bodybuilding.com programs and messed around until getting interested in powerlifting in 2017.
    • Went to my first meet in February 2019. 83 kg class (75.80 kg), S/B/D - 155 kg/107.5 kg/190 kg.
    Lifting has become such a big part of my life and I enjoy powerlifting at the moment as a hobby, which keeps me happy and healthy. Plan to exhaust BBM templates until progress cannot be made anymore. Starting a weekly log here to keep myself motivated and accountable. Dealing with chronic low back pain which has been flaring up intermittently ever since the end of 2013. Still learning to find that sweet spot of optimal stress level by myself with minimal tweaks to the templates.


    Strength Week 1

    08/05/19 Monday

    Squat - 175x4, 190x4, 200x4
    Bench - 185x4, 190x4, 200x4
    2ct Paused DL - 185x4, 205x4, 215x4

    Time: 77:23; RPE: 7


    08/07/19 Wednesday

    2ct Paused Squat - 145x5, 155x5, 165x5
    OHP - 105x4, 115x4, 125x4
    Pendlay Rows - 140x10, 145x10, 150x10

    Time: 63:27; RPE: 8


    08/09/19 Friday

    Deadlift - 205x4, 225x4, 235x4
    Floor Press - 165x5, 185x5, 205x5
    Leg Press - 270x10, 360x10, 450x10

    Time: 57:17; RPE: 8

    Last edited by averagezhou; 08-10-2019, 09:20 PM.

  • #2
    Strength Week 2

    08/12/19 Monday

    Squat - 215x1, 195x4, 175x4x2
    Bench - 210x1, 185x4, 175x4x2
    2ct Paused DL - 185x5, 195x5, 205x5, 195x5

    Time: 73:51; Session RPE @7

    Used RPE calculator to determine the weights for 1 @8 based on Week 1. Turned out to be too light.


    08/14/19 Wednesday

    2ct Paused Squat - 155x5, 165x5, 185x5, 180x5
    OHP - 145x1, 130x4, 120x4x2
    Pendlay Row - 145x10, 150x10x3

    Time: 57:46; SRPE @8


    08/16/19 Friday

    Deadlift - 315x1, 295x4, 265x4x2
    Floor Press - 165x5, 185x5, 205x5, 195x5
    Leg Press - 270x10, 360x10x3

    Time: 73:04; SRPE @7

    Comment


    • #3
      Strength Week 3

      08/19/19 Monday

      Squat - 235x1, 225x4, 200x4x3
      Bench - 215x1, 190x4, 175x4x3
      2ct Paused DL - 185x5, 195x5, 205x5, 195x5x2

      Time: 78:18; SRPE @8


      08/21/19 Wednesday

      2ct Paused Squat - 155x5, 165x5, 175x5, 170x5x2
      OHP - 145x1, 125x4, 115x4x3
      Pendlay Row - 145x10, 155x10x3

      Time: 63:09; SRPE @8


      08/23/19 Friday

      Deadlift - 325x1, 295x4, 265x4x3
      Floor Press - 170x5, 190x5, 205x5, 195x5
      Leg Press - 270x10, 360x10, 410x10x2

      Time: 76:58; SRPE @8

      Comment


      • #4
        Strength Week 4

        08/26/19 Monday

        Squat - 255x1, 235x4, 210x4x3
        Bench - 220x1, 205x4, 190x4x3
        2ct Paused DL - 165x5, 185x5, 215x5, 205x5

        Time: 70:32; SRPE @7


        08/28/19 Wednesday

        2ct Paused Squat - 185x5, 195x5, 205x5, 195x5
        OHP - 135x1, 125x4, 115x4x3
        Pendlay Row - 145x10, 155x10x4

        Time: 72:03; SRPE @8.5


        08/30/19 Friday

        Deadlift - 355x1, 325x4, 285x4x3
        Floor Press - 185x5, 190x5, 200x5, 190x5
        Leg Press - 360x10, 410x10x4

        Time: 86:49; SRPE @7

        Comment


        • #5
          Strength Week 5

          09/02/19 Monday

          Squat - 280x1, 250x4, 225x4x4
          Bench - 225x1, 200x4, 185x4x4
          2ct Paused DL - 185x5, 205x5, 235x5, 225x5x2

          Time: 91:51; SRPE @8


          09/04/19 Wednesday

          2ct Paused Squat - 175x5, 185x5, 195x5, 185x5x2
          OHP - 140x1, 120x4, 115x4x4
          Pendlay Row - 145x10, 150x10x4

          Time: 77:49; SRPE @9


          09/06/19 Friday

          Deadlift - 355x1, 315x4, 280x4x3
          Floor Press - 185x5, 190x5, 195x5, 185x5x2
          Leg Press - 360x10, 410x10x4

          Time: 108:50; SRPE @8

          Comment


          • #6
            Strength Week 6

            09/09/19 Monday

            Squat - 290x1, 270x4, 250x4
            Bench - 225x1, 205x4, 195x4x2
            2" Deficit DL - 225x3, 245x3, 275x3, 260x3

            Time: 83:43; SRPE @7


            09/11/19 Wednesday

            Pin Squat - 205x3, 225x3, 235x3, 225x3
            OHP - 135x1, 125x4, 115x4x2
            Lever Row - 115x10, 135x10, 155x10

            Time: 53:27; SRPE @8


            09/13/19 Friday

            Deadlift - 370x1, 335x4, 320x4
            2ct Paused Bench - 185x3, 195x3, 200x3, 190x3
            2ct Paused Squat - 135x8, 140x8, 145x8

            Time: 81:00; SRPE @8

            Comment


            • #7
              Peaking Week 1

              09/16/19 Monday

              Squat - 295x1 @9, 250x4X4 @8
              Bench - 225x1 @8, 205x3x5 @8
              Pin Bench - 185x4 @7, 190x4 @8, 200x4 @9.5, 190x4 @9

              Time: 90:10; SRPE @9


              09/17/19 Tuesday

              Deadlift - 365x1 @8, 340x4 @9, 315x4x2 @8
              CGBP - 205x1 @8, 195x3 @9, 180x3x3 @7
              Beltless Squat - 155x6, 185x6 @6, 195x6 @7, 205x6 @7

              Time: 83:17; SRPE @8


              09/19/19 Thursday

              2ct Paused Squat - 275x1 @8, 260x2 @9, 245x3x2 @9
              2ct Paused Bench - 200x1 @8, 190x3 @8. 180x3x2 @8
              OHP - 95x6 @7, 105x6x3 @8

              Time: 75:36; SRPE @7


              09/20/19 Friday

              2" Deficit DL - 335x1 @8, 315x3 @9, 300x3x2 @8
              2ct Paused Bench - 205x1 @8, 200x3 @9, 190x3x3 @8~9
              RDL - 225x6 @7, 245x6x3 @8

              Time: 64:17; SRPE @9

              Comment


              • #8
                Peaking Week 2

                09/23/19 Monday

                Squat - 285x1 @8, 235x5 @6, 265x3 @8, 265x3 @8, 265x3 @9
                Bench - 225x1 @8, 205x3 @7, 205x3 @8, 205x3 @8, 205x3 @8, 205x3 @9
                Pin Bench - 185x4 @7, 195x4 @8, 205x3 @9, 195x3 @9

                Time: 75:12; SRPE @8


                09/27/19 Friday

                Deadlift - 375x1 @8, 360x3 @9, 340x3 @8, 340x3 @8
                CGBP - 215x1 @8, 205x3 @9, 190x3 @8, 190x3 @8, 190x3 @8
                Beltless Squat - 185x6 @6, 205x6 @7, 205x6 @7, 205x6 @7

                Time: 85:27; SRPE @8


                09/28/19 Saturday

                2ct Paused Squat - 285x1 @10, 265x2 @9, 245x3 @9, 245x3 @9
                2ct Paused Bench - 205x1 @8, 200x3 @9, 190x3 @8, 190x3 @8
                OHP - 105x6 @7, 110x6 @8, 110x6 @8, 110x5 @9.5

                Time: 68:21; SRPE @8


                An odd week due to high stress outside of training. Missed a day.

                Comment


                • #9
                  Peaking Week 3

                  09/30/19 Monday

                  Squat - 295x1 @8, 280x3 @9, 265x3 @8
                  Bench - 225x1 @8, 215x3 @9, 205x3 @9
                  Deadlift - 375x1 @9

                  TIme: 76:08; SRPE: @7


                  10/02/19 Wednesday

                  Squat - 300x1 @8
                  Bench - 225x1 @8

                  Time: 39:39; SRPE @4


                  10/05/19 Saturday Meet Day

                  Weight: 71.4kg

                  Squat - 135kg (no lift), 145kg, 147.5kg
                  Bench - 105kg, 110kg, 112.5kg
                  Deadlift - 170kg, 180kg, 192.5kg (no lift)
                  Total - 440kg. Placed 3rd in 74kg.

                  Very happy with the bench PR. BBM's peaking template is crazy with the benching frequency and really brings out the gains. Lost over 4 kg in bodyweight from the last meet and was a bit disappointed that I didn't make it to increase my deadlift PR. However, work was stressful and sleep quality was bad for quiet a few days leading up to the meet. In addition, considering the strength I lost during the lower back rehab template run, I'll cut myself some slack.

                  Still not in the thousand-pound club. DAMN IT!

                  Last edited by averagezhou; 10-18-2019, 01:24 PM. Reason: There was a mix-up by the meet organization and I was actually 3rd according to the final meet record.

                  Comment


                  • #10
                    Time Crunch Week 1

                    10/14/19 Monday

                    Squat - 295x1 @8, 275x5 @9, 250x5 @7, 250x5 @7
                    OHP - 135x1 @8, 120x4 @9, 105x5 @7, 105x5 @7
                    Pendlay Rows - 135x15, Myoreps 5x5

                    Time: 65:51; SRPE @8


                    10/16/19 Wednesday

                    Bench - 225x1 @9, 205x4 @9, 185x5 @7, 185x5 @7
                    Beltless Squat - 275x1 @8, 225x5 @9, 235x5 @7, 235x5 @7
                    Leg Press - 270x15, Myoreps 5x5
                    Time: 65:26; SRPE @8


                    10/18/19 Friday

                    Deadlift - 375x1 @8, 340x5 @9, 310x5 @7, 310x5 @7
                    Bench T&G - 135x15, Myoreps 4, 4, 3, 3, 3
                    Pullups - BWx16, Myoreps 5, 5, 4, 4, 3

                    Time: 53:57; SRPE @7

                    Comment


                    • #11
                      Time Crunch Week 2

                      10/21/19 Monday

                      Squat - 305x1 @8, 275x5 @9, 250x7 @7, 250x7 @7
                      OHP - 125x1 @8, 115x5 @8.5, 105x5 @7, 105x5 @6, 105x5 @6
                      Pendlay Row - 145x15, Myoreps 5, 4, 4, 4, 4

                      Time: 67:12; SRPE @8


                      10/23/19 Wednesday

                      Bench - 220x1 @8, 200x5 @9, 185x5 @7, 185x5 @9, 185x5 @10
                      Beltless Squat - 285x1 @8, 260x5 @9, 235x5 @7, 235x5 @7
                      Leg Press - 270x16, Myoreps 5x5

                      Time: 75:00, SRPE @7


                      10/25/19 Friday

                      Deadlift - 385x1 @8, 350x5 @9, 320x5 @7, 320x5 @7
                      Bench T&G 135x15, Myoreps 3, 3, 3, 2, 3
                      Chinups - BWx16, Myoreps 4, 4, 4, 3, 3

                      Time: 56:07; SRPE @8

                      Comment


                      • #12
                        12/02/19 Monday

                        Squat - 290x1 @8, 260x5 @9, 240x5 @8, 240x5 @7
                        OHP - 135x1 @8, 120x5 @9.5, 110x5 @7, 110x5 @8
                        Pendlay Row - 145x14 @8, Myoreps 5, 3x4

                        Time: 89:17; SRPE: @8


                        12/04/19 Wednesday

                        Bench - 200x1 @8, 180x5 @9, 165x5 @7, 165x3
                        Beltless Squat - 245x1 @8, 230x5 @9, 210x5x2
                        Leg Press - 180x18 @8, Myoreps 5x5

                        Time: 64:43; SRPE @8


                        12/06/19 Friday

                        Deadlift - 365x1 @9.5, 310x5 @9, 300x5 @9, 300x5 @8
                        Bench T&G - 100x15 @8, Myoreps 5, 4x4 Pullups - 15, Myoreps 5x5.

                        Time: 66:52; SRPE @9

                        After an entire November of no lifting, every set of Deadlift felt like a 10. Hello, old friend, DOMS! Thanks for letting me know how it feels to be little mermaid with legs. Let's not repeat that.

                        Comment


                        • #13
                          12/09/19 Monday

                          Squat - [email protected], 255x5 @9, 235x5 @7, 235x5 @6
                          OHP - 125x1 @8, 115x5 @8, 105x5x3 @6
                          Pendlay Row - 145x15, Myoreps 4, 4, 4, 3, 3

                          Time: 62:53; SRPE @8


                          12/10/19 Wednesday

                          Bench - 205x1 @8, 185x5 @8.5, 170x5x3 @7
                          Beltless Squat - 255x1 @8, 235x5 @9, 215x5x2 @6
                          Leg Press - 270x16, Myoreps 5x5

                          Time: 75:12; SRPE @8.5


                          12/13/19 Friday

                          Deadlift - 355x1 @8, 320x5 @9, 290x5x2 @7
                          Bench T&G - 115x15, Myoreps 4,4,4,3,3
                          Chinups - BWx15, Myoreps 4,3,3,3,3

                          Time: 71:19; SRPE @9

                          Comment


                          • #14
                            Hypertrophy Week 1

                            01/06/20 Monday

                            HBBS - 195x8, 205x8, 215x8
                            OHP - 75x8, 80x8, 85x8
                            RDL - 115x12, 135x12, 155x12
                            Leg Extension - 70x20, 90x17
                            Time: 73:22; SRPE @7


                            01/08/20 Wednesday

                            Bench T&&G - 145x8, 150x8, 155x8
                            2ct Paused Squat - 145x10, 155x10, 165x10
                            Flat DB BP - 50eachx12, 45x10, 45x7
                            Flat DB Flyes - 20eachx18, 20x16

                            Time: 65:40; SRPE @9


                            01/10/20 Friday

                            Sumo DL - 225x8, 245x8, 275x8
                            CGBP - 115x10, 120x10, 125x8
                            45d Incline DB BP - 40x13, 35x12, 35x12
                            DB Lateral Raises - 15x20,15x18

                            Time: 48:31; SRPE @8

                            Comment


                            • #15
                              Hypertrophy Week 2

                              01/13/20 Monday

                              HBBS - 195x8 @6, 205x8 @7, 215x8x2 @8
                              OHP - 80x8 @6, 85x8 @7, 95x8 @8, 95x7 @9
                              RDL - 135x12 @6, 145x12 @7, 165x12x2 @8
                              Leg Extension - 90x20x2

                              Time: 77:27; SRPE @8


                              01/16/20 Thursday

                              Bench T&G - 135x8 @6, 145x8 @7, 150x8x2 @8
                              2ct Paused Squat - 145x10 @7, 155x10 @8, 165x10 @9, 155x10 @8
                              Flat DB BP - 45x15 @10, 40x12x2 @7
                              Flat DB Flyes - 20x20 @8, 20x18 @8

                              Time: 63:46; SRPE @7


                              01/18/20 Saturday

                              Sumo DL - 225x8 @6, 235x8 @7, 255x8x2 @8
                              CGBP - 115x10 @7, 125x10 @8, 130x10 @9, 120x10 @9
                              45d Incline DB BP - 40x16 @10, 40x12 @7, 40x12 @8
                              DB Lateral Raise - [email protected], 15x17 @8

                              Time: 54:12; SRPE @8

                              Comment

                              Working...
                              X