ChrisB's Log

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1

Rock climber turned powerlifter planning to do my first meet in July 2018. Starting the 12-week strength program in two weeks to prep for the meet. Until then just practicing RPE and getting a little volume in with a slightly altered version of Jordans free intermediate program he put out a few years ago.

Age: 28
Bodyweight ~175lbs

This past week:

4/3/18
Comp squat
365x1@8
315x5@8x3
300x5@8x2

2ct pause bench
225x4@7
235x4@8
245x4@9
230x4@9x2

RDLs
250x7@7,
265x7@8x4

4/4/18
GPP
Weighted Chin-up
+90x5x3

DB Row
90x12x3

Standing ab wheel
6,4,4

25 min. LISS on bike

4/5/18
Comp bench
280x1@8
225x5x5

2ct pause squat
240x4@7
250x4@8
265x4@9
245x4@9x2

Press
125x7@7
130xx7@8x4

4/7/18
Comp deadlift
500x1@8
405x5x5

TnG bench
235x4@7
250x4@8
265x4@9
245x4@9x3

3-0-3 Tempo squats(first time doing these)
145x7@7
155x7@8x4

Dumbbell incline press
75x10@8x4

2

4/8/18
GPP
Weighted pull-ups
+25x10x3

Chest supported DB rows
65x10x3

Body levers
8x3

25 min. LISS on bike

3

4/10/18
Comp squat
385x1@8.5
295x5x5

2ct pause bench
225x4@7
235x4@8
245x4@9
230x4@9x2

RDL
​​​​​​245x7@7
265x7@8x4

4

4/11/18
GPP
Weighted chin-ups
+80x6x3

Chest supported DB rows
65x12x3

Standing ab wheel
4,4,4,3

DB side bends
80x10x3

25 min. LISS on treadmill

5

4/12/18
Comp bench
285x1@8
230x5x5

2ct pause squat
250x4@7
265x4@8
275x4@9
260x4@9x2

Overhead press
120x7@7
130x7@8x4

6

4/14/18

comp deadlift
500x1@9

mid-shin block pull(practicing these because I’ve never done them before and my back was wrecked from moving heavy things the night before)
375x5@7-8x5

TnG bench
235x4@7
255x4@8
270x4@9.5
245x4@9x2

front squat
165x7@7
185X7@8x4

gpp
3 supersets
Weighted pull-ups +25x10
incline DB press 80x10
Body levers x8

7

Started week zero of the 12 week strength program today

4/16/18

Comp squat
300x5@6
315x5@7
325x5@8x2

Comp Bench
230x5@6
240x5@7
250x5@9(messed up here so i dropped weight for the last set.)
235x5@8

Pendlay Row (these were supposed to be at 7,8, then 9 but i screwed up again)
185x10@6
195x10@7
205x10@8

8

4/17/18

Comp deadlift
380x5@6
395x5@7
405x5@8x2

Comp press
135x5@6
140x5@7
145x5@8x2

Front squat
165x10@6
175x10@8
185x10@9

Standing Ab wheel
3repsx5sets

9

4/19/18

Squat beltless
275x4@7
290x4@8
305x4@9

Slingshot bench
255x4@7
265x4@8
280x4@9

Incline CG bench
155x10@7
165x10@8
175x10@9

10

4/20/19

Mid-shin block pull
395x4@7
415x4@8
430x4@9

CG bench
235x4@7
245x4@8
255x4@9

RDL
295x10@7
305x10@8
315x10@9

GPP:
Weighted chins
+70x6x3

Hammer curls
35lbsx15x2

Body levers
8x3

11

4/23/18

Comp squat
375x1@8
295x5x5

Comp Bench
275x1@8
225x5x5

Pendlay Row
205x10@7
215x10@8
225x10@9
215x10@9

12

4/24/18

Comp deadlift
475x1@8
380x5x5

Comp press
175x1@8
140x5x5

Front squat
165x10@7
175x10@8
185x10@9
170x10@9

Standing ab wheel
4x4

13

4/26/18

Beltless squat
285x4@7
300x4@8
315x4@9
295x4x2

Slingshot bench
260x4@7
275x4@8
285x4@9
270x4x2

Incline bench
155x10@7
165x10@8
175x10@10
155x10@9

14

4/27/18

Mid-shin block pull
395x4@7
415x4@8
430x4@9
405x4x2

CG bench
235x4@7
245x4@8
255x4@9
245x4x2

RDL
285x10@7
300x10@8
310x10@9
295x10

15

4/28/17
gpp

Weighted chins
+65x6x5

Hammer curls
30x15x3

Body levers
8x3

LISS on bike 25min

16

4/30/18

Comp squat
380x1@8
300x5x5

Comp bench
280x1@8
225x5x5

Pendlay row
215x10@7
225x10@8
235x10x9
225x10@9

17

5/1/18

Comp deadlift
480x1@8
385x5x5

Comp press
180x1@8
145x5x5

Front squat
180x10@7
185x10@8
195x10@9
185x10@8

Standing ab wheel
4x4

18

5/3/18

Beltless squat
290x4@7
305x4@8
320x4@9
300x4x2

Slingshot bench
265x4@7
280x4@8
295x4@9
275x4x2

Incline bench
155x10@7
165x10@8
170x10@9
160x10@9

19

5/4/18

Mid-shin block pull
400x4@7
420x4@8
440x4@9
415x4x2

CG bench
240x4@7
255x4@8
265x4@9
250x4x2

RDL
285x10@7
295x10@8
305x10@9
290x10

20

5/5/2018
GPP

Weighted chin-ups
+65x6x5

Ez barl curls
85x10x3

Body levers/dragon flags
10,8,8

25min LISS on bike