Coming off the Powerbuilding II Template in which I feel I developed a strong base to hopefully push my strength levels during the Powerlifting II Template. We shall see.
Height 5’7"
Weight 175#
Starting ESTIMATED 1 Rep Maxes
Squat: 340
Bench: 320
Deadlift: 405
Week 1 Day 1
Squat
275x5
285x5
295x5
Bench
265x4
275x4
285x4
Incline Bench
185x8
205x8
225x8
Week 1 Day 2
Day 2 in the books. Doing a couple variations today I hadn’t seen in a while. The lighter volume intro week is nice.
Deadlift
320x5
330x5
340x5
Floor Press
225x6
250x6
260x6
*Haven’t done these for a while, hence the large jump from 225 to 250 while I was trying to find appropriate work weight
3-0-3 Tempo Squats
155x10
160x10
165x10
*These suck. Light weight but 10 reps and the tempo make for a ridiculous time under the barbell
Week 1 Day 3
HBBS
225x4
245x4
265x4
*Haven’t done HBBS in a while, but it seemed to move alright today. Maybe add a little weight next time.
Bench
250x5
260x5
270x5
Incline CGBP
185x10
195x10
205x10
Week 1 Day 4
Rack Pulls
315x4
335x4
355x4
*First time doing these at home. Too much whip in the deadlift bar, next time will use my standard bar.
Slingshot Bench
295x4
315x4
335x4
Pullups
3x10
Week 2 Day 1
The barbell wasn’t moving great today. Had some soreness from a 5K I ran with a friend this weekend. Hopefully tomorrow is better.
Squats
305x1 @ RPE 8
280x5
250x5
250x5
Bench
295x1 @ RPE 8
275x4
245x4
245x4
245x4
245x5
250x5
Incline Bench
185x8
205x8
215x8
205x8
Week 2 Day 2
Deadlifts
380x1 @ RPE 8
345x5
310x5
310x5
310x5
Floor Press
235x6
255x6
265x6 @ RPE 9
250x6
250x6
3-0-3 Tempo Squats
155x10
160x10
165x10
155x10
Week 2 Day 3
I attended a Crossfit workout with my coworker yesterday, I counted the workout towards my GPP. Needless to say, I was a bit fatigued today, but I still felt like I had a good workout. However, I skipped the last movement, incline CGBP, because part of the crossfit WOD had a fair amount of bench press. Just trying to normalize the pressing volume for the week.
HBBS
245x4
260x4
275x4
260x4
Bench
250x5
260x5
270x5
255x5
255x5
Week 2 Day 4
Rack Pulls
315x4
335x4
360x4
340x4
340x4
*Tried my squat/bench bar today as opposed to my deadlift bar. The whip was a bit more manageable but still kind of annoying. May think about switching to block pulls for this movement.
Slingshot Bench
315x4
325x4
335x4
320x4
*Was supposed to do another 1-2 sets of 320, but developed a little elbow pain/discomfort and didn’t want to aggravate it any further so stopped here. I think the slingshot may have done it’s job by overloading my elbow lol. I think my form was a tad off too, probably flaring too early on the ascent. Will have to monitor it. I’ve had elbow issues in the past but not for some time.
Pullups x 4 sets
Week 3 Day 1
Squat
315x1
285x5
255x5
255x5
255x5
255x5
Bench
285x1
265x4
245x4
245x4
245x4
245x4
245x4
*Scaled back the intensity just a bit on bench due to some slight elbow aggravation from previous workout. Felt decent. Will try to push it again next time.
Incline Bench
185x8
205x8
210x8
200x8
Week 3 Day 2
Deadlifts
375x1
340x5
305x5
305x5
305x5
305x5
Floor Press
225x6
245x6
265x6
250x6
250x6
3-0-3 Tempo Squats
155x10
160x10
165x10
155x10
Week 3 Day 3
HBBS
250x4
265x4
280x4 @ RPE 9
265x4
265x4
Bench
250x5
265x5
275x5 @ RPE 9
260x5
260x5
Incline Bench
185x10
195x10 @ RPE 9
185x10
*Hit RPE 9 a little early on the incline, think I was a bit fatigued from flat bench
Week 3 Day 4
Rack Pulls
320x4
335x4
365x4 @ RPE 8.5
345x4
345x4
Slingshot Bench
300x4
315x4
330x4 @ RPE 9
315x4
315x4
315x4
Pullups
4x10
Week 4 Day 1
Squats
320x1
290x5
260x5
260x5
260x5
260x5
Bench
295x1
275x4
250x4
250x4
250x4
250x4
250x4
Incline Bench
185x8
205x8
225x8
205x8
205x8
Week 4 Day 2
Off schedule a bit this week but should still be able to get the weekly volume in, just not on the typical days.
Deadlifts
375x1 @ RPE 8
345x5
305x5
305x5
305x5
305x5
Floor Press
245x6
260x6
275x6 @ RPE 9
260x6
260x6
260x6
3-0-3 Tempo Squat
155x10
165x10
175x10
165x10
Week 4 Day 3
Been searching for a SSB for a while. Finally found one for a great deal on Craigslist and used it for the first time today. I really liked it. It definitely loads the body in a different way than traditional back squat, center of gravity is out in front of you a bit, reminds me of a front squat.
Safety Squat Bar
200x4
210x4
220x4 @ RPE 8.5
210x4
210x4
210x4
Bench
255x5
265x5 @ RPE 8
280x5 @ RPE 9
260x5
260x5
260x5
260x5
Incline CGBP
155x10
185x10
195x10 @ RPE 9
185x10
Week 4 Day 4
Helping the in-laws install new flooring this weekend, a little beat up and I felt it during the workout. Also, the kids were testing my concentration throughout the workout, they were coming at me @ RPE 8-9 all session. Got it done nonetheless.
Block Pulls
315x4
345x4
365x4
345x4
345x4
345x4
Slingshot Bench
300x4
315x4
330x4
315x4
315x4
Pullups
5x10
Week 5 Day 1
Still a bit off schedule from my usual weekly routine but feeling decent today.
Squats
325x1 @ RPE 8
295x5
265x5
265x5
265x5
265x5
Bench
300x1 @ RPE 8
280x4
255x4
255x4
255x4
255x4
255x4
Incline Bench
185x8
205x8
215x8 @ RPE 9
205x8
205x8
Week 5 Day 2
Deadlifts
380x1
350x5
310x5
310x5
310x5
310x5
Floor Press
250x6
265x6
280x6
265x6
265x6
5-3-0 Tempo Squats
135x10
155x10
165x10
155x10
Week 5 Day 3
2-Ct Paused Squat
245x4
265x4
280x4 @ RPE 9
265x4
265x4
265x4
Bench
255x5
265x5
280x5 @ RPE 9
265x5
265x5
Incline CGBP
165x10
175x10
185x10 @ RPE 9
175x10
Week 5 Day 4
Paused Deadlift
275x4
295x4
315x4
300x4
300x4
300x4
Paused Bench
225x4
235x4
245x4
235x4
235x4
235x4
Pullups
4x10
