My old log is a mess of programming and logging. I feel I’ve learned a ton about myself, my training, and programming in the last few months, spent months rehabbing my squat/DL and now I’m FINALLY over my persistent low back pain, and just finished my first meet, so I want to start a new log to celebrate a fresh new start to competition oriented programming. I feel more pumped and excited about training now than I ever have before.
I’ll kick this log off with a meet recap:
Did my first powerlifting meet ever on Dec 9 2018. It was a Canadian Powerlifting Union (CPU) / IPF sanctioned local meet
I competed in the Men’s Open 83kg, weighing in at 78.0kg
Went 9/9 with a 165/105/182.5kg finish (364/231/402lbs)
That’s an all time high bar squat PR, all time bench PR, and matches my best gym DL PR. My 3rd attempt bench looked like a routine 1@8 lol. Pretty confident I had 110/242 in me that day, if only I had a 4th attempt, oh well, it was a PR nonetheless. The taper week caused my bench strength to skyrocket unbeknownst to me, I guess I was carrying way more pressing fatigue than I thought.
There was almost 80 lifters total, placed 8th out of 10 in my class, 1st place had a 407 wilks vs my 320 or something. Meet MVP had a 472 wilks, so some strong dudes and dudettes showed up, it was cool (watching a 52kg woman squat 315 will always amaze me, and an unofficial Canadian squat record in one of the Masters I classes). Everyone there was extremely supportive and helpful, no matter how strong or weak they were, I hope it was a good representation of the powerlifting community as a whole.
My stats of as today: Male, 27yo, 5’7 / 170cm, 78.0kg / 172lbs, 34" waist, ~20%BF according to navy seal calculator.
Long term goals: slowly “fill out” the 83kg weight class over the next 3-5 years (83kg @ ~15%BF). So I’ve got about 8kg/17.5lbs of lean mass to gain and 2kg/4.5lbs of fat to lose lol… we’ll see if my computer nerd genetics can do it Then hopefully I will Squat and Deadlift 500+ and Bench 315 - lifetime milestones of mine.
Trying out a table format for logging, so I can just easily fill in some excel cells and paste it over here. Unfortunately the formatting doesn’t follow the ctrl+v too well, so I’ll see if I want to stick to this format.
WEEK ONE
PIVOT
DAY #1
MON. DEC 10, 2018
Daily Summary:
Entering a pivot/washout week since I’m immediately post-meet. Lots of fun tempo work this week.
sRPE:
6
COMPETITION SQUAT
Warmups:
45x5x3, 135x5, 225x5
Set 1
245lbs
Set 2
260lbs
Set 3
260lbs
Summary:
e1rm: 366
Notes:
Went from empty bar to finishing my last set in just 14 minutes. Enjoying the break from high intensity and doing some cardio. Man, high bar squats feel so much better.
COMPETITION PRESS
Warmups:
45x5x2
Set 1
95lbs
Set 2
100lbs
Set 3
100lbs
Summary:
e1rm: 141
Notes:
I’ve gotten significantly weaker on the press lol. I’m probably extra terrible at 8 reps right now too.
5-0-0 TEMPO BENCH
Warmups:
45x5, 95x5
Set 1
115lbs
Set 2
125lbs
Set 3
135lbs
Set 4
135lbs
Set 5
135lbs
Summary:
e1rm: 173
Notes:
I can definitely bench more than 173 with a 5 second descent, but these were (good) burning so badly with just 1 plate.
This is the last session I’ll have to do in the AM an hour after waking due to scheduling changes. So happy for that.
sRPE:
8
-
COMPETITION DEADLIFT
Warmups:
135x5x2, 225x5
Set 1
275lbs
Set 2
285lbs
Set 3
285lbs
Summary:
e1rm: 402
Notes:
No issues, these went fine. Don’t think I’ve ever done 8 rep deadlifts before, so I guess these were technically PRs, hooray!
-
COMPETITION BENCH
Warmups:
45x5x2, 135x5
Set 1
150lbs
Set 2
160lbs
Set 3
160lbs
Summary:
e1rm: 226
Notes:
Weaker than expected, but understandable considering yesterday’s novelty movements and volume.
-
5-0-0 TEMPO FRONT SQUAT
Warmups:
45x6, 115x6
Set 1
145lbs
Set 2
155lbs
Set 3
165lbs
Set 4
165lbs
Set 5
165lbs
Summary:
e1rm: 211
Notes:
I know complaining about tempo squats is faux pas, but god damn these are awful. I felt very limited by cardiovascular endurance and not quad strength. Was nauseas and dizzy during the last 2 sets, really brought up my session RPE. My wrists were also really hurting, might need to rethink my front squat strategy.
Alas, I have no way of displaying a custom HTML table here. Maybe I’ll literally post an img of one, ha. For now, an unnecessarily extravagant GPP log:
WEEK ONE
PIVOT
GPP #1
WED. DEC 12, 2018
Daily Summary:
Help. Everything hurts and I’m dying. #catastrophizing I have DOMS in my quads, hamstrings, glutes, abs, front delts, pecs, and triceps. I actually haven’t experienced soreness, especially in my upper body, in a really long time, so I’m masochistically enjoying this.
sRPE:
<6
INVERTED ROWS
Time
Weight
7 mins
Bodyweight, flat on floor
Notes:
These are a lot harder than I anticipated. To be fair, I haven’t done any GPP in about 9 weeks, so this session as a whole was a disappointing performance.
PLANKS
Time
Weight
7 mins
Bodyweight
Notes:
Yup, never liked ab work.
TRICEP PUSHDOWNS (ROPE)
Time
Weight
7 mins
25lbs
Notes:
My home pulley system has a tonne of friction, so the effective weight is more than 25lbs. I’m not thaat weak, I swear.
BARBELL CURLS
Time
Weight
7 mins
45lbs
Notes:
Feels good to gym bro again.
AIR BIKE (LISS)
Time
Distance
25 mins
10.61km
Notes:
I have an HR monitor, I’ll try wearing it next time.
Woke up feeling pretty damn sick. Which is weird, I was just sick 3 weeks ago and got over it. Wonder if this is something new or the ol’ virus making a comeback. Oh well, WAIGDNT? Buckley’s and squat time.
Bodyweight:
174.8lbs / 79.4kg
-
5-3-0 TEMPO SQUAT
Warmups:
45x6x3, 135x6
Set 1
175lbs
Set 2
185lbs
Set 3
195lbs
Set 4
195lbs
Set 5
195lbs
Summary:
e1rm: 250
Notes:
These actually weren’t nearly as bad as the tempo front squats. Pretty sure I could 5-3-0 315lbs for 1, but each rep gets so exponentially fatiguing 195 is all I could muster for 6.
| |
| - | | | |
| 5-3-0 TEMPO BENCH |
| Warmups: | 45x6x2 |
| Set 1 | 95lbs | 6 REPS | RPE 6 |
| Set 2 | 105lbs | 6 REPS | RPE 7 |
| Set 3 | 115lbs | 6 REPS | RPE 8 |
| Set 4 | 115lbs | 6 REPS | RPE 8 |
| Set 5 | 115lbs | 6 REPS | RPE 8 |
| Summary: | e1rm: 148 | Volume: 30 | Avg Int: 75% |
| Notes: | Kinda love these. Real nice chest burn. I’m enjoying not caring about the weight on the bar. It’s a much appreciated mental break from the meet prep. |
| |
| - | | | |
| 3-0-0 TEMPO PRESS |
| Warmups: | 45x6 |
| Set 1 | 70lbs | 6 REPS | RPE 6 |
| Set 2 | 75lbs | 6 REPS | RPE 7 |
| Set 3 | 80lbs | 6 REPS | RPE 8 |
| Set 4 | 80lbs | 6 REPS | RPE 8 |
| Set 5 | 80lbs | 6 REPS | RPE 8 |
| Summary: | e1rm: 102 | Volume: 30 | Avg Int: 75% |
| Notes: | Lol reduced to baby weights. Great delt burn - getting jacked over here. |
| |
Got a pretty gnarly head cold going on. Contributed strongly to spiking up the sRPE. I have a hunch it’s an ear infection - I had one several years ago and the ear symptoms I’m getting now are quite similar. We’ll see how symptoms progress. Luckily I have no significant plans tonight so I’m just gonna go sleep like a rock for the next 16 hours.
Bodyweight:
175.2lbs / 79.6kg
-
5-3-0 TEMPO DEADLIFT
Warmups:
135x6, 175x6
Set 1
195lbs
Set 2
210lbs
Set 3
225lbs
Set 4
225lbs
Set 5
225lbs
Summary:
e1rm: 288
Notes:
Wow, okay. I’ll never complain about tempo squats again lol, these are way worse. Some major forearm, lat, ab and low back pump though
-
3-0-0 TEMPO FEETUP BENCH
Warmups:
45x6x2, 95x6
Set 1
135lbs
Set 2
145lbs
Set 3
155lbs
Set 4
155lbs
Set 5
155lbs
Summary:
e1rm: 199
Notes:
Everything was fine. Technique felt good, and got some more chest burning sensation. Gimme dat sweet hypertrophy.
-
5-0-0 TEMPO RDL
Warmups:
None
Set 1
185lbs
Set 2
205lbs
Set 3
225lbs
Set 4
225lbs
Set 5
225lbs
Summary:
e1rm: 288
Notes:
Following up those tempo deadlifts with … more… tempo deadlifts. Really wasn’t sure what weight to expect for these but ended up being the same top sets. Back to “normal” training next week!
Hypertrophy for the next 3 weeks. Overall a decent session, but I seemed to be carrying more fatigue than expected. I’m assuming it’s primarily from this head cold I’m still battling (successfully). Let’s get this bread. Bring on the volume.
Bodyweight:
174.6lbs / 79.4kg
Session Length:
1h 15m
-
COMPETITION SQUAT
Prescription:
8@6, 8@7 x 4 sets
Warmups:
45x8x3, 135x8, 225x5
Set #
WEIGHT (lbs)
1
250
2
260
3
255
4
250
5
245
Summary:
e1rm: 361
Notes:
So this log is unintentionally starting off with me complaining everyday - but this was one of the hardest squat sessions I’ve ever done. I was horribly out of breath, choking on my own phlegm, and pretty much literally dying between sets #catastrophizing, even though the RPE was <8. I’m gonna assume it’s residual viral infection fatigue.
Feeling much better sickness-wise. Good session overall. Comp e1rms are all down ~5% this week but that’s not surprising - I’m no longer 'peaked ’ and I’m reentering a state of chronic training fatigue, and 8@7’s arent very predictive of a 1rm anyways. I expect them to bounce back up in the coming weeks.
Bodyweight:
174.8lbs / 78.4kg
Session Length:
1h 19m
-
COMPETITION DEADLIFT
Prescription:
8@6, 8@7 x 4 sets
Warmups:
135x8x2, 225x8
Set #
WEIGHT (lbs)
1
265
2
275
3
275
4
275
5
275
Summary:
e1rm: 388
Notes:
These challenged my conditioning a bit, but went really well overall. Deadlifts were the bane of my existence for most of 2018 due to non specific low back pain, but I freakin’ love them now. Looking forward to 500.
Very good training session. Felt strong even though e1rms are down in general. Shortest workout I’ve done in a long time.
Bodyweight:
175.2lbs / 79.6kg
Session Length:
1h 7m
-
SSB SQUAT
Prescription:
8@6, 8@7, 8@8 x 3 sets
Warmups:
45x8x2, 135x8
Set #
WEIGHT (lbs)
1
185
2
195
3
205
4
205
5
205
Summary:
e1rm: 280
Notes:
In stark contrast to Monday’s squats, these didn’t challenge my conditioning at all and I blitzed through them from empty to finish in 24 minutes. SSB has to be my favourite squat.
-
TOUCH N’ GO BENCH
Prescription:
8@6, 8@7, 8@8 x 3 sets
Warmups:
45x8x2, 95x8, 135x8
Set #
WEIGHT (lbs)
1
155
2
160
3
165
4
170
5
170
Summary:
e1rm: 232
Notes:
Pretty conservative with the weight selection ramping up. No comments really, decent bench session.
-
CLOSEGRIP INCLINE BENCH
Prescription:
10@7, 10@8 x 3 sets
Warmups:
45x10
Set #
WEIGHT (lbs)
1
95
2
105
3
110
4
110
Summary:
e1rm: 161
Notes:
Been awhile since I’ve done these, bar path was all over the place. Seemed to irritate my left shoulder just a tiny bit - probably meaningless. dat iNtErNaL sHoUlDeR rOtAtIoN though
Another feel good day. Powered through this with little rest and ease. My bodyweight seems to be ballooning even though my macros/calories haven’t changed, waist is the same, I’ll keep an eye on it.
Bodyweight:
176.0lbs / 80.0kg
Session Length:
57m
-
MID-SHIN RACK PULL
Prescription:
8@6, 8@7, 8@8 x 3 sets
Warmups:
45x8x2, 135x8, 225x8
Set #
WEIGHT (lbs)
1
255
2
265
3
275
4
285
5
295
Summary:
e1rm: 402
Notes:
These are a good lesson in “strength is specific”. The slightly modified start position really messed with initial force production, breaking the bar off the pins was by far the hardest part of the lift. Felt like I was improving with each set though, nervous system gains.
-
FEETUP BENCH
Prescription:
8@6, 8@7, 8@8 x 3 sets
Warmups:
45x8x2, 95x8
Set #
WEIGHT (lbs)
1
135
2
145
3
150
4
150
5
150
Summary:
e1rm: 205
Notes:
What is balance? I was like a see saw on some reps.
-
PENDLAY ROW
Prescription:
10@7, 10@8 x 3 sets
Warmups:
135x10
Set #
WEIGHT (lbs)
1
145
2
155
3
155
4
155
Summary:
e1rm: 226
Notes:
I mimic my deadlift grip and stance for these, but try to use minimal knee extension, although there is some present.
Good session. Started the audiobook “The subtle art of not giving a f*ck” and it’s pretty relatable to dealing with lot of the aches and pains tht happen in the gym.
Bodyweight:
176.2lbs / 80.1kg
Session Length:
48m
-
CHINUPS (NEUTRAL GRIP)
Time
Weight
8 mins
Bodyweight
Notes:
I do these as strict as possible, and damn am I bad at them now. I remember being able to do 15@8 back when I was 150lbs.
-
V-SITS
Time
Weight
8 mins
Bodyweight
Notes:
-
DB LYING TRICEP EXTENSIONS
Time
Weight
7 mins
15lbs
Notes:
These used to cause elbow pain but they were fine today, cool.
-
DB HAMMER CURLS
Time
Weight
7 mins
15lbs
Notes:
My biceps and bicep tendon have been overly sore since reintroducing curls, so I took these really easy.
-
AIR BIKE (LISS)
Time
Distance
25 mins
12.40km
Notes:
Doing LISS 2x/week for the first 4 weeks before reintroducing HIIT.
Merry Christmas and Happy Holidays, everyone! Early AM deadlifts before a full day fam jam.
Bodyweight:
176.2lbs / 80.0kg
Session Length:
1h 21m
-
COMPETITION DEADLIFT
Prescription:
1@8, 6@8 x 3 sets
Warmups:
135x6x2, 225x6, 275x2, 315x1
Set #
WEIGHT (lbs)
1
335
2
355
3
300
4
290
5
290
Summary:
e1rm: 384
Notes:
355 was my planned 1@7, oh well. I find my deadlift strength suffers the most from early wake up training. My back was also a little cranky doing these, no big deal though.
I’m learning to not hate being out of breath, and embracing 2-3 minute rests. Guess I’m not a powerlifter anymore. Tearing through these sessions at PR speeds. Same volume as last week but I managed to add a bit of weight to the bar this week.
Bodyweight:
176.4lbs / 80.1kg
Session Length:
1h 1m
-
SSB SQUAT
Prescription:
8@6, 8@7, 8@8 x 3 sets
Warmups:
45x8x2, 135x8
Set #
WEIGHT (lbs)
1
195
2
205
3
215
4
215
5
215
Summary:
e1rm: 294
Notes:
Yup, still my favourite type of squat.
-
TOUCH N’ GO BENCH
Prescription:
8@6, 8@7, 8@8 x 3 sets
Warmups:
45x8x2, 95x8, 135x8
Set #
WEIGHT (lbs)
1
155
2
165
3
175
4
175
5
175
Summary:
e1rm: 239
Notes:
I was getting a lot of delicious chest burn from this - I used to never really feel ‘burn’ from high rep pressing, but now I do. Neat.
-
CLOSEGRIP INCLINE BENCH
Prescription:
10@7, 10@8 x 3 sets
Warmups:
45x10
Set #
WEIGHT (lbs)
1
105
2
115
3
115
4
115
Summary:
e1rm: 168
Notes:
I think I should add an @4 or @5 warmup set for next week - jumping to my first planned 10@7 from the empty bar felt a bit ‘shocking’.
Then hopefully I will Squat and Deadlift 500+ and Bench 315 - lifetime milestones of mine.