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.
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
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.
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.
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
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
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.
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.