Rhino's "Competitive" "Powerlifting" log.

Other Discussions Training Logs
1

Previous 6 months of TM here.

Last Week:

Day 1
Comp Squat: 174x5@9, 164x5x3@8, 164x5@9
Comp Bench: 104x3@10, 89x5x2@7.5, 89x5@8.5 89x5@9
CGBP: 79x8x3@8 79x8@10

Day2
Comp Sumo: 194x5@9 184x5x3@8 184x5@9
TnG Bench: 109x5@10 99x5x3@8 99x5@9
2ct Pause Squat: 139x4@9 129x5x2@8 129x5@9

Day 3
Comp Squat: 174x5@9, 164x5x3@8, 164x5@9
Press: 60x3@10 54x5x4@7
C****hins: 5x6

Day 4
1" Block Deadlift: 170x5@10
TnG Bench: 110x4@9.5 98x5x4@8
2ct Pause Bench: 80x5x5@7

2

Yesterday:
Comp Squat: 175x5@9.5 156x5x3@7 156x5@8
Comp Bench: 105x5@10 96x5x3@7.5 96x5@9
Pin Press: 96x6@10 91x5x4@8

Today:
Comp Sumo: 195x2@10 170x5x4@8
TnG Bench: 107.5x5@10 Forgot Belt 97.5x5x3@7 97.5x5@8

First time using a stiff IPF bar. Differences noticed:

  1. Having to drop my back-off sets 15kgs;
  2. Failing a couple of reps trying to break bar off the floor;
  3. Locking out had the feel and speed of a warmup;
  4. Grip was 100x better on a decent bar;
  5. Vastus medialis cramping/fatigue/lactate pain. Odd feeling doing a lift where grip and locking out are warmup RPEs but breaking of the floor was 10+ often missing reps. Hopefully it won’t take long for my floor game to catch up from being wrecked by trash poverty bars.
3

Comp Squat: 175x5@8 170x5@8 170x5@9
Comp Press: 60x5@8 57.5x5x3@7 57.5x5@7.5
Chins: 5kgx5x6

4

Comp Sumo: 177.5x5@8 172.5x5x3@7 172.5x5@8
TnG Bench: 102.5x5@8 95x5x3@7 95x5@7.5
Pin Press: 95x5x5@7-8

5

Two week hiatus over. Getting back into gear again.

9 Weeks Out.

Comp Squat: 147.5x5x7
TnG Bench: 85x5x7

6

09/10/2017
Comp Squat: 170@9, 152.5x5x4@7-8
Comp Bench: 100x5@9.5 88x5x4@7-8
CGBP: 80x8x3

7

10/10/2017

4” Deficit Comp Sumo: 170x4@10 150x5x4@7-8
TnG Bench: 105x5@9.5 100x5x4

8

Comp Squat: 172.5x5@8 162.5x5x4@7-8
Comp Press: 60x5x5*
Pull up: 7.5kg x5x6

9

Comp Sumo: 195x5 185x5x3 185x1 grip issues
TnG Bench: 100x5 90x5x4
2ct Pause Bench: 85x5x5

10

Comp Squat: 160x5x3
Comp Bench: 90x5x5
Pin Press: 100x5, 110x4, 100x5x3

Another flu, dropped volume and intensity.

11

4” Deficit Sumo: 152.5x5x5
TnG Bench: 105x5, 100x5x4

12

Comp Squat: 175x5 165x5x4
Comp Press: 62.5x5x5*
Pull up: 10kg x5x6

13

Comp Sumo: 210x4@9 195x4x3@8-9
TnG Bench: 97.5x7@9 91.5x7x6@8-9
Pin Press: 98.5x6@10 90x7x5@8-10

14

Comp Squat: 190x3@9 175x3x7@8-9
Comp Bench: 111x3@9 103x3x7@8-9
CGBP: 90x8x4@8-10

15

Comp Sumo: 220x3@9.5, 200x3x3@8-9 - grip failing all round.
TnG Bench: 112.5@9.5*, 105x4x4@8-9 - elbows sore
Pin Squat: 140x5x3 - Above parallel. Hard to gauge RPE, first time I’ve done them got easier as I went. Very difficult at first off the bottom.

16

Pin Squat: 160x5@9 140x5x4@8-9
Comp Press: 65x5x5*
Pull-up: 12.5x5x6

17

2 1/4" Deficit Comp Sumo: 180x5x5

No bench. Elbows a bit sore from earlier in the week + tired from spotting all day.

18

Comp Squat: 182.5x4, 170x4x5@8-9
Comp Bench: 107.5x4@10, 100x4x5@8-9
2ct Pause Bench: 90x3, 85x3x5.

19

Comp Sumo: 215x4@9.5, 195x4x3@8-9.
TnG Bench: 120x1@9.5, 107.5x2x4@8-9
3-0-3 Squat: 120x6x3

Still overshooting RPEs, though I did miss some sessions and have a challenging session yesterday.

20

Comp Squat: 192.5x3@9 180x3x4@8-9.
Press: 67.5x5x3* @9.5-10.
Extra wide comp bench: 110x1 90x5x4. CGBP flaring elbow up too much.

Elbows flaring up on squatsfrom niggle that started on bench is indifferent to the press and is largely cured by doing super wide bench. Pain man, I just don’t get it.

When I filmed Monday’s squats you can see that on some reps my hip moves back, but my knee stays in place. I figured I must be twisting a bit on my other side because that’s the only way hips could go back without knees and sure enough it’s a lot more pronounced on the left hand side. Time to try some anti-twisting cues and work on my set-up symmetry.