So we beat on...

Other Discussions Training Logs
41

Development Week 1

06/29/20 Monday

Squat w/ Belt - 100kgx3 @7, 110kgx3 @8, 115kgx3 @9, 107.5kgx3 @8.5
Bench Press - 90kgx3 @7, 92.5kgx3 @8, 95kgx3 @9, 90kgx3 @9, 90kgx3 @8
Standing Military - 30kgx10 @6, 32.5kgx10 @7, 35kgx10 @8, 35kgx10 @9, 30x10 @7.5

Time: 83:17; SRPE @7

06/30/20 Tuesday

300 Tempo DL with Belt - 90kgx3 @6, 100kgx3 @10, 95kgx2 @10, 80kgx1 @10 (low back pain triggered by eccentric part)
2ct Paused Bench - 77.5kgx3 @7, 80kgx3 @8, 85kgx3 @9, 82.5kgx3 @8
Bulgarian Split Squat - 5kgx10 @7, 10kgx10 @7, 15kgx10 @8, 20kgx10 @9

Time: 89:42; SRPE @9

07/02/20 Thursday

Low Pin Squat - 80kgx5 @7, 85kgx5 @8, 80kgx5 @9, 75kgx5 @8 (slight low back pain during rest after 2nd set. Dropped load to stay on RPE target)
T&G Bench - 70kgx8 @7, 75kgx8 @7.5, 82.5kgx8 @9.5, 77.5kgx8 @9
WGBP - 62.5kgx10 @7, 65kgx10 @7, 67.5kgx10 @10, 62.5kgx8 @9, 52.5kgx10 @8.5

Time: 79:31; SRPE @8

07/03/20 Friday

2ct Paused DL - 70kgx3 @6, 75kgx3 @7, 80kgx3 @8, 77.5kgx3 @8 (no pain. conservative loading)
Floor Press - 72.5kgx4 @7, 77.5kgx4 @8, 82.5kgx4 @9, 80kgx4 @9
2" Deficit SLDL - 60kgx12 @7, 65kgx12 @8, 72.5kgx12 @9 (was not expecting these pulls to be so easy and light. very happy!)

Time: 73:36; SRPE @7

Once again feeling tremendously grateful for the education received from Barbell Medicine about pain. On Tuesday, when the familiar back pain came during the set, I did not give up but also did not “push through” it. I dropped the load to gauge the pain and did not force-complete the sets when the pain persisted. However, I kept moving between the sets of my other exercises, doing air deadlifts for 30 seconds each time. I did not spend much time mulling over it and carried on with my life. On Thursday morning after waking up, it was completely gone until it popped up during my rest on pin squat. I did some air squats and dropped the load to finish the set without pain. Super surprised by the deficit SLDL performance on Friday. The old me would fear “jinx” by just typing or saying anything about recovery to “scare it away”, but now I know better. The pain would probably come back next week and I would have to keep the load conservative on Deadlift for a while, but that’s OK.

Some additional education that has benefited me greatly thanks to BBM’s recommendation: Explain Pain, How Doctors Think, Why Zebras Don’t get Ulcers. I find these three books to be more digestible and laymen friendly than the many academic citations BBM has shared. Plus my personal preference for reading a complete book. The first one is the most relevant and precise discussion about the topic of pain, the other two serve as a background/context narrative and a “deep cut” so to speak, respectively. Three of them combined have really expanded my perspective about pain and how human bodies work.

42

Development Week 2

07/06/20 Monday

Squat w/ Belt - 102.5kgx3 @7, 107.5kgx3 @8, 115kgx3 @9.5, 107.5kgx3 @9
Bench Press - 85kgx3 @7, 90kgx3 @8.5, 95kgx3 @9, 90kgx3x2 @9
Standing Military - 30kgx10 @6, 32.5kgx10 @7, 35x10 @8, 35kgx10 @8.5, 35kgx10 @10

Time: 1:32:44; SRPE @8

07/07/20 Tuesday

300 Tempo Deadlift w/ Belt - 75kgx3 @6, 80kgx3 @7, 85kgx3 @8, 82.5x3 @7
2ct Paused Bench Press - 80kgx3 @7, 85kgx3 @8, 90kgx3 @9, 85kgx3 @9
Bulgarian Split Squat - 10kgx10 @6, 15kgx10 @7, 20kgx10 @8, 20kgx10 @8.5

Time: 75:48; SRPE @7

07/09/20 Thursday

Low Pin Squat - 80kgx5 @7, 85kgx5 @8, 90kgx5 @9, 87.5kgx5 @8.5
T&G Bench Press - 72.5kgx8 @7, 77.5kgx8 @8, 82.5kgx7 @10, 75kgx8 @10
WGBP - 52.5kgx10 @6, 55kgx10 @7, 57.5kgx10 @8, 55kgx10 @8, 55kgx10 @9

Time: 68:56; SRPE @8

43

Development Week 3

07/13/20 Monday

Squat w/ Belt - 105kgx3 @7, 110kgx3 @8, 115kgx3 @9.5, 110kgx3 @8.5
Bench Press - 90kgx3 @8, 92.5kgx3 @9, 90kgx3 @8, 90kgx3 @9
Standing Military - 30kgx10 @6, 32.5kgx10 @7, 32.5kgx10 @7 (forgot to add plates), 35kgx10x2 @8

Time: 1:33:24; SRPE @8

07/14/20/ Tuesday

300 Tempo DL w/ Belt - 80kgx3 @6, 85kgx3 @7, 90kgx3 @7.5, 90kgx3 @7
2ct Paused Bench - 82.5kgx3 @7, 85kgx3 @8, 87.5kgx3 @8.5, 87.5kgx3 @9
Bulgarian Split Squat - 12.5kgx10 @7, 17.5kgx10 @8, 22.5kgx10 @9, 20kgx10 @9

Time: 83:25; SRPE @8

07/16/20 Thursday

Low Pin Squat - 85kgx5 @7, 87.5x5 @8, 90kgx5 @9, 87.5kgx5 @9
T&G Bench - 65kgx8 @7, 67.5kgx8 @7.5, 70kgx8x2 @8.5
WGBP - 50kgx10 @6, 52.5kgx10 @6, 57.5kgx10 @7, 60kgx10 @8, 60kgx9 @10 (fatigue or poor RPE gauging?)

Time: 73:49; SRPE @7

07/17/20 Friday

2ct Paused DL - 65kgx6 @7, 67.5x6 @8, 70kgx6 @8.5, 67.5kgx6 @9
Floor Press - 70kgx4 @6, 75kgx4 @7, 80kgx4 @8.5, 80kgx4 @8
2" Deficit SLDL - 62.5kgx12 @6, 67.5kgx12 @7.5

Time: 80:22; SRPE @8

44

Development Week 4

07/21/20 Tuesday

Squat w/ Belt - 105kgx3 @7, 110kgx3 @8, 115kgx3 @9, 110kgx3 @8.5
Bench Press - 85kgx3 @7, 90kgx3 @8, 92.5kgx3 @9, 87.5kgx3x2 @8
Standing Military - 30kgx10 @6, 32.5kgx10 @7, 35kgx10 @8, 32.5kgx10 @8, 32.5kgx10 @9

Time: 89:11; SRPE @8

07/22/20 Wednesday

300 Tempo DL w/ Belt - 80kgx3 @6, 82.5kgx3 @7; 85kgx2 @9 :frowning:
2ct Paused Squat - 70kgx3 @6, 72.5kgx3 @7; 75kgx3x2 @8
Bulgarian Split Squat - 10kgx10 @6, 15kgx10 @7, 20kgx10x2 @8

Time: 67:39; SRPE @7

07/24/20 Friday

Low Pin Squat - 85kgx5 @7, 87.5kgx5 @8, 90kgx5 @9, 87.5x5 @8
T&G Bench - 65kgx8 @7, 67.5kgx8 @7, 72.5kgx8 @8.5, 70kgx8 @9
WGBP - 52.5kgx10 @6, 57.5kgx10 @7.5, 60kgx10 @8, 57.5kgx10 @8, 57.5x8 @10

Time: 82:34 ; SRPE @8

07/25/20 Saturday

2ct Paused DL - 65kgx6 @7, 67.5kgx6 @7.5, 70kgx6 @8, 67.5kgx6 @8
Floor Press - 75kgx4 @7, 77.5kgx4 @7.5, 80kgx4x2 @8
2" Deficit SLDL - 40kgx12x3 @6 (impatience and fatigue)

Time: 86:23; SRPE @7

45

Development Week 5

07/27/20 Monday

Squat w/ Belt - 105kgx3 @7; 110kgx3 @8; 115kgx2 @9; 110kgx3 @9
Bench Press - 80kgx3 @7, 82.5kgx3 @7.5, 85kgx3 @8, 82.5kgx3x2 @8

Time: 69:54; SRPE @7

07/28/20 Tuesday

CGBP - 67.5kgx6 @7, 70kgx6 @8, 72.5kgx6 @9, 79kgx6 @8 (Replaced 2ct Paused Bench due to shoulder pain)
Bulgarian Split Squat - 10kgx10 @6.5, 15kgx10 @7, 15kgx10x2 @8

Time: 62:37; SRPE @8

07/30/20 Thursday

Low Pin Squat - 85kgx5 @7, 87.5kgx5 @8, 90kgx5 @9, 85kgx5 @8
T&G Bench - 65kgx8 @7, 67.5kgx8 @6.5, 72.5kgx8 @8, 72.5kgx8 @8.5
WGBP - 52.5kgx10 @6.5, 57.5kgx10 @7, 60kgx10 @9, 57.5kgx10 @8, 57.5kgx10 @9

Time: 77:41; SRPE @8

07/31/20 Friday

2ct Paused Deadlift - 80kgx6 @7, 82.5kgx6 @8, 85kgx6x2 @9
Floor Press - 72.5kgx4 @7, 80kgx4 @7.5, 85x4 @8.5, 82.5kgx4 @9
2" Deficit SLDL - 65kgx12 @7, 67.5kgx12 @7, 72.5kgx12 @8

Time: 55:21; SRPE @7

Analysis time:

This block didn’t go as well as I hoped. In fact I’ve never felt as terrible in training before. I actually dreaded the training session every morning, especially on deadlift days. That never happened before. Not even during the grinding end of SSLP! In later weeks, my right shoulder started to have this nagging pinch only when I was benching. Squat was not going up. Bench was dropping due to fatigue. Deadlift was completely held up by the fear of pain and flooring limitation at home, which I accepted. It was very difficult to pin down if it was the bad training that made me unhappy, or it was the unhappiness that made my training suffer. Beginning this week, I knew it would be the last one of the block and the motivation was just at all time low. Monday and Tuesday were completely wacky and I just had to bail on the original plan.

Some thoughts going forward: the bench frequency was slightly higher than the template days, but four times a week shouldn’t be that hard to recover from since I had done that before occasionally. The intensity level probably needs to drop, and I’ll give that tweak a try in the next block. The squat was probably under-stressed this time, because I loaded my split squat super conservatively due to poor balance. Deadlift was just a lost cause due to home training constraint because a friend had incepted this fear in me about the residential building load, plus the noise concern for my condo neighbors, plus the lingering low back pain of 4 out of 10.

However, I have just discovered a dream powerlifting gym 30 mins away from me. The work-from-home situation allows me to make the commuting logistics possible, so I signed up and was able to do Thursday and Friday in the gym. The difference was TOTALLY NIGHT AND DAY. So yes I’m willing to take the risk of getting COVID to stop this suffering with my biggest hobby. Looking forward to the next block without the limitations of home training.

46

Pivot Week

08/03/20 Monday

HBBS - 80kgx5 @6, 530 Tempo - 75kgx5x2 @8, 75kgx5 @9
BP w/ Feet up - 70kgx5 @6, 530 Tempo - 67,5kgx5x2 @8, 67.5kgx5 @9
DB Triceps Extensions - 18kgx10 @6, 20kgx10 @7, 23kgx10x2 @8

Time: 56:07; SRPE @6

08/04/20 Tuesday

Deadlift - 80kgx5 @6, 530 Tempo - 77.5kgx5x3 @8
CGBP - 70kgx6 @6, 75kgx6 @7, 80kgx6 @9, 75kgx6 @8

Time: 63:22; SRPE @5

08/06/20 Thursday

Split Squat - 16kgx10 @6, 21x10 @7, 28kgx10x2 @8
Pendlay Row - 60kgx10 @6, 62.5kgx10 @7, 65kgx10 @8, 62.5kgx10 @8
Standing Military - 30kgx10 @6, 32.5kgx10 @7, 35kgx10x2 @8

Time: 60:26; SRPE @8

08/07/20 Friday

Chest Supported Row - 48kgx10 @6, 52kgx10 @7, 57kgx10x2 @8
Incline Bench - 61kgx6 @6, 66kgx6 @7, 70kgx6x2 @8
One Arm Landmine Press - 32kgx10x2 @7, 33kgx10x2 @8

Time: 51:16; SRPE @6

Pivot week is fun. New movements. Trying equipments never used before. Fresh!

47

Development Week 1

08/10/20 Monday BW 69kg

Squat w/ Belt - 100kgx5@7.5, 102.5kgx5@8, 107.5kgx5@9, 105kgx5@9
Bench Press - 80kgx5@7, 82.5kgx5@8, 85kgx5@9, 82.5kgx5@9
Standing Military - 20kgx15@8, Myo-rep 20kgx5rx4s

Time: 72:06; SRPE@7

08/11/20 Tuesday

Deadlift w/ Belt - 100kgx5@6, 105kgx5@7, 110kgx5@8, 105kgx5rx2s@8
600 Tempo Bench - 85kgx3@7, 87.5kgx3@8, 90kgx3@10, 85kgx3@9
Leg Press - 27kgx15@8, Myo-rep 27kgx5rx4s (vertical leg press - incredible feeling!)

Time: 79:22; SRPE@8

08/13/20 Thursday

600 Tempo Squat - 80kgx3@6, 82.5kgx3@7, 85kgx3rx2s@7.5, 85kgx3@7
T&G Bench - 75kgx5@7, 77.5kgx5@7.5, 82.5kgx5@8.5, 80kgx5@8
DB Bench Press - 18kgx12@6, 20kgx12@7, 25kgx12@8.5, 25kgx12@9.5

Time: 70:02; SRPE@7

08/14/20 Friday

Nightmare Deadlift - 120kgx1@7, 90kgx4rx4s@6,
Low Pin Bench Press - 85kgx3@6, 87.5kgx3@7, 90kgx3@8, 85kgx3@8, 70kgx5@8

Time: 62:42; SRPE@7

Need to wake up 15 mins early next week so that I’m not always 30 mins late for my 90-min session…
Felt bored by barbell bench press every session. Dumbbells felt really easy on my shoulders though, so I might switch things around on Thursday to control the shoulder fatigue.

48

Development Week 2

08/17/20 Monday BW 69.7kg

Squat w/ Belt - 100kgx5@7, 105kgx5@8, 110kgx5@9.5, 102.5kgx5@8.5
Bench Press - 75kgx5@7, 80kgx5@7.5, 85kgx5@8.5, 80kgx5rx2s@8
Standing Military - 25kgx12@7, 27.5kgx12@8, 39kgx12@9.5, 25kgx12@8

Time: 89:09; SRPE@8

08/18/20 Tuesday

Deadlift w/ Belt - 100kgx5@6, 105kgx5@7, 110kgx5@8, 105kgx5@8, 105kgx5@8.5
600 Tempo Bench - 82kgx3@7, 85kgx3@8, 87.5kgx3@8.5, 85kgx3@8
Leg Press - 82kgx10@6.5, 122kgx10@7.5, 145kgx10@8.5, 122kgx10@7

Time: 87:39; SRPE@7

08/20/20 Thursday

600 Tempo Squat - 82.5kgx3@6, 85kgx3@7, 87.5kgx3@8, 85kgx3rx2s@8
DBBP - 25kgx5@6.5, 27kgx5@7.5, 29kgx5rx2s@8.5
Pendlay Row - 62kgx12@7, 64kgx12@8, 66kgx12@9, 64kgx12@9

Time: 84:02; SPRE@8

08/21/20 Friday

Nightmare Deadlift - 125kgx1@7, 95kgx4rx2s@6, 95kgx4rx2s@7
Low Pin Bench - 85kgx3@6, 87.5kgx3@7, 92.5kgx3@8.5, 90kgx3@8, 90kgx3@9
RDL - 75kgx10@7, 77.5kgx10@8, 80kgx10@8.5, 77.5kgx10@8

Time: 80:14; spre@8

49

The GPP days in BBM templates are just perfectly dosed for me personally. 5-9 mins upper back work, 3-4 sets of 12-15 reps of arm work, 5-9 mins of isometric trunk work, steady state or HIIT cardio. Perfect combo of supplementation to powerlifting training in my humbled opinion.

50

Development Week 3

08/24/20 Monday

Squat w/ Belt - 102.5kgx5@7, 107.5kgx5@8, 112.5kgx5@9.5, 105kgx5@8
Bench Press - 77.5kgx5@7, 82.5kgx5@8, 87.5kgx5@9.5, 82.5kgx5@8.5, 82.5kgx5@9
Standing Military - 27.5kgx15@8, Myo-rep 5,4,4,3

Time: 85:44; srpe@8

08/25/20 Tuesday

Deadlift w/ Belt - 100kgx5@6, 107.5kgx5@7, 112.5kgx5@8, 107.5kgx5rx2s@8
600 Tempo BP - 82.5kgx3@7, 85kgx3@8, 87.5kgx3@9, 85kgx3@8
Leg Press - 82kgx15@8, Myo-rep 5,5,5,5

Time: 64:55; srpe@8

08/27/20 Thursday

600 Tempo Squat - 40kgx6@5.5, 42.5kgx6@6.5, 45kgx6rx3s@7.5
T&G Bench Press - 75kgx5@7, 77.5kgx5@8, 80kgx5@8.5, 77.5kgx5@7
DB Bench Press - 23kgx12@7, 25kgx12@8, 27kgx12@9.5, 25kgx12@9

Time: 65:33; srpe@8

08/28/20 Friday

Nightmare Deadlift - 48kgx5x5@6
Low Pin Bench - 87.5kgx3@6, 90kgx3@7, 92.5kgx3@8, 87.5kgx3rx2s@8
RDL - 43kgx10@6, 48kgx10@7, 52kgx10@8, 52kgx10@8

Time: 70:21; srpe@7

Had another setback with my low back after the Tuesday session. It didn’t flare up during the training session, but it gradually grew into my attention after the session and was painful enough to make me mobility difficult during daily life. However I didn’t miss a day for the rest of the week and was able to modify my training with only lower weight and higher rep ranges on squat and deadlift variations.

At this time while I’m typing this log, the pain is largely gone. I don’t think I’m going to need a full block of rehabbing as I originally thought on Tuesday, but I do want to take this opportunity to try switching to High Bar and Sumo on comp lifts for next week, and maybe increase the rep ranges for them. We’ll see.

51

08/31/20 Monday BW - 58.85kg

HBBS - 97.5kgx1@7, 75kgx5x5@5
Bench Press - 77.5kgx5@7, 82.5kgx5@8, 87.5kgx5@9, 82.5kgx5rx2s@8.5
Standing Military - 27.5kgx15@8, Myo-rep 4x4

Time: 69:25; srpe@7

09/01/20 Tuesday

Sumo Deadlift - 100kgx1@7, 77.5kgx5x5@5
600 Tempo Bench Press - 85kgx3@7, 87.5kgx3@8.5, 87.5kgx3@9.5, 85kgx3@8
Leg Press - 122kgx10@7, 145kgx10@8, 163kgx10@9, 145kgx10@8

Time: 79:55; srpe@8

09/03/20 Thursday

600 Tempo Squat - 70kgx3@6, 75kgx3@7, 80kgx3@8, 77.5kgx3rx2s@7
T&G Bench Press - 77.5kgx5@7, 80kgx5@7.5, 85kgx5@8.5, 82.5kgx5@6.5 (felt incredibly stronger than expected)
DBBP - 25kgx12@7, 27kgx12@8, 29kgx12@9, 27kgx12@8

Time: 70:25; srpe@7

09/04/20 Friday

2ct Paused Sumo DL - 70kgx3@6, 75kgx3@7, 80kgx3@8, 75kgx3rx2s@7
Low Pin BP - 75kgx3@6, 85kgx3@7, 92.5kgx3@8, 87.5kgx3@6.5, 87.5kgx3@6
RDL - 50kgx3@6, 55kgx3@6.5, 65kgx10rx2s@7

Time: 91:19; srpe@7

Pain free!

52

09/07/20 Monday

HBBS - 105kgx1@7, 82.5kgx5x5@5
Bench - 77.5kgx5@7, 82.5kgx5@8, 87.5kgx5@9, 82.5kgx5rx2s@8
Standing Military - 27.5kgx12@7, 30kgx12@8, 32.5kgx12@9, 30kgx12@10

Time: 88:25; srpe@7

09/08/20 Tuesday

Sumo Deadlift - 102.5kgx1@7, 80kgx5x5@6,
600 Tempo Bench - 82.5kgx5@7, 85kgx5@8, 87.5kgx5@9, 82.5kgx5@8
Vertical Leg Press - 41kgx10@6.5, 50kgx10@7.5, 64kgx10rx2s@8.5

Time: 83:31; srpe@7

09/10/20 Thursday

600 Tempo Squat - 70kgx3@6, 75kgx3@7, 77.5kgx3@8, 75kgx3rx2s@7
T&G Bench - 65kgx5@6, 70kgx5@7, 75kgx5@7.5, 75kgx5@8
CGBP - 50kgx12@6.5, 55kgx12@7.5, 60kgx12@9, 57.5kgx12@9

Time: 63:33; srpe@6.5

09/11/20 Friday

2ct Paused Sumo DL - 70kgx3@6, 75kgx3@6.5, 82.5kgx3@7.5, 80kgx3rx2s@6
Low Pin Bench - 80kgx3@5.5, 87.5kgx3@7, 92.5kgx3@8, 87.5kgx3rx2s@7.5
RDL - 60kgx10@6.5, 65kgx10@7.5, 70kgx10@8.5, 70kgx10@7

Time: 73:34; srpe@7

53

09/14/20 Monday

HBBS - 105kgx1@7, 85kgx5x5@6
Bench - 75kgx5@7, 77.5kgx5@8, 80kgx5@8.5, 77.5kgx5rx2s@7.5
Standing Military - 30kgx12@7, 32.5kgx9@9

Time: 78:28; srpe@9 (mental fatigue)

09/15/20 Tuesday

Sumo Deadlift - 110kgx1@7, 85kgx5x5@5
600 Tempo DL - 80kgx3@7, 82.5kgx3@8, 85kgx3@9, 82.5kgx3@9
Vertical Leg Press - 41kgx10@7, 64kgx10@8, 73kgx10@9, 70kgx10@8

Time: 80:46; srpe@7

09/17/20 Thursday

600 Tempo Squat - 75kgx3@6, 80kgx3@6.5, 85kgx3@8, 80kgx3@7, 80kgx3@6
T&G Bench - 75kgx5@6.5, 80kgx5@8, 85kgx5@9, 80kgx5@7
CGBP - 55kgx12@7, 57.5kgx11@9, 57.5kgx10@9, 52.5x12@8

Time: 66:54; srpe@6

09/18/20 Friday

2ct Paused Sumo DL - 70kgx3@6, 75kgx3@7, 80kgx3@8, 77.5kgx3rx2s@7.5
Low Pin Bench - 80kgx3@6, 85kgx3@7, 90kgx3@7.5, 87.5kgx3rx2s@7
RDL - 65kgx10@7, 70kgx10@8, 75kgx10@9, 70kgx10@8

Time: 88:02; srpe@8

54

Powerbuilding Week 1

09/28/20 Monday

BW - 69.10kg

Squat w/ Belt - 102.5kgx4@8, 85kgx5rx6s - 30sec rest between sets
T&G Bench - 87.5kgx4@8, 72.5kgx5rx5s - 30sec rest between sets
Standing Military - 32.5kgx13@9, 30kgx10@8, 30kgx10@8, 30kgx12@9, 30kgx5@9, 30kgx3@10

Time: 67:34; srpe@7

09/30/20 Wednesday

Bench - 90kgx4@8, 72.5kgx5rx4s, 72.5kgx4, 5, 4, 3 - 30s rest between sets
Sumo DL w/ Belt - 100kgx4@8, 82.5kgx5rx6s - 30s rest between sets
DBBP - 23kgx15@8, myoreps 5,4,5,5
Belt Squat - 82kgx12rx3s@6

Time: 83:26; srpe@8

10/01/20 Friday

Low Pin Squat - 100kgx2@8, 70kgx3rx6s - 30s rest between sets
Incline Bench - 41kgx15@6, myoreps 5rx6s
Snatch Grip RDL - 52kgx15@7, myoreps 6rx5s

Time: 56:58; srpe@7

55

Powerbuilding Week 2

10/05/20 Monday
BW - 68.8kg

Squat w/Belt - 110kgx2@8, 95kgx3rx6s - 30-sec rest between sets
CGBP - 90kgx2@8, 77.5kgx3rx6s - 30-sec rest
CG Pin Bench - 55kgx12@10, 50kgx12@8, 50kgx8@10, 50kgx7rx2s@10

Time: 80:37; srpe@7

10/07/20 Wednesday

Bench - 97.5kgx2@8, 85kgx3rx8s - 30-sec rest
Sumo DL w/ Belt - 110kgx2@9, 92.5kgx3rx6s - 30-sec rest
DB flies - 14kgx20@9, 11kgx12rx4s@5
Vertical Leg Press - 41kgx15@10, 32kgx12rx3s@6

10/09/20 Friday

SSB Squat - 95kgx1@8, 86kgx2rx5s - 30-sec rest
Standing Military - 50kgx1@8, 43kgx2rx5s - 30-sec rest
RDL - 52kgx10@6, 61kgx10@7, 70kgx10@8, 55kgx10@7

Time: 72:09; srpe@7

56

Powerbuilding Week 3

10/12/20 Monday
BW - 68.6kg

Squat w/ Belt - 115kgx1@9, 100kgx2rx5s - 30-sec rest
T&G Bench - 97.5kgx1@8, 90kgx2rx5s - 30-sec rest
CGBP - 40kgx15@10, 40kgx12rx4s@8

Time: 73:41; srpe@8

10/14/20 Wednesday

Bench - 100kgx1@9, 85kgx2rx7s - 30-sec rest
Sumo DL w/ Belt - 110kgx1@8, 100kgx2rx5s - 30-sec rest
Feet up Bench - 60kgx13@9, 60kgx8@9, 60kgx8@10, 60kgx7@10
Trap Bar DL - 70kgx12@10, 70kgx12rx2s@9

Time: 73:42; srpe@8

10/16/20 Friday

LBBS - 95kgx4@7.5, 80kgx5rx6s - 30-sec rest
2ct Paused Bench - 85kgx4@8, 72.5kgx5rx3s, 3r, 4r, 4r - 30-sec rest
Good Morning - 40kgx10@7, 45kgx8@9 (bailed 2 sets)

Time: 62:57; srpe@7

57

Powerbuilding Week 4

10/19/20 Monday
BW - 69.5kg

Squat w/ Belt - 205lbsx6@7, 215lbsx6@8, 225lbsx6@9
CGBP - 155lbsx8@7, 165lbsx8@8, 165lbsx7@9
DBBP - 50lbsx18@10, 45lbsx12@6, 45lbsx12@6

Time: 51:50; srpe@6

10/21/20 Wednesday

Bench - 175lbsx6@7, 185lbsx6@9, 185lbsx6@8.5
Sumo DL w/ Belt - 235lbsx6@7, 245lbsx6@8, 255lbsx6@9
Standing Military - 65lbsx12@10, 60lbsx12@9, 60lbsx10@9
Bulgarian Split Squat - 25lbsx8@7, 30lbsx8@8, 35lbsx8@9

Time: 60:46; srpe@7

10/23/20 Friday

Belt Squat - 230lbsx10@7, 270lbsx10@8, 320lbsx10@9
Incline Bench - 105lbsx10@7, 115lbsx10@8, 125lbsx10@9
Lats Pulldown - 90lbsx18@10, 80lbsx12rx2s@5

Time: 44:07; srpe@6

Stopped using competition plates this week, so will switch back to pounds from now on.

58

Powerbuilding Week 5

10/26/20 Monday

Squat w/ Belt - 235lbsx4@8, 195lbsx5rx6s - 30sec rest
T&G Bench - 195lbsx4@8, 165lbsx5,5,5,4,3,4 - 30sec rest
Standing Military - 65lbsx12@10, 55lbsx12@7, 55lbsx12@10, 55lbsx10@9, 55lbsx12@10

Time: 66:32; srpe@7

10/28/20 Wednesday

Bench - 190lbsx4@8, 160lbsx5,5,5,5,4,4,4,5
Sumo DL w/ Belt - 250lbsx4@8, 240lbsx5rx6s - 30sec rest
DBBP - 60lbsx15@10, 55lbsx12@8, 55lbsx12@8, 55lbsx8@9
Leg Press - 180lbsx15rx3s@6

10/30/20 Friday

Low Pin Squat - 225lbsx2@8, 195lbsx3rx6s - 30sec rest
Low Pin Incline Bench - 165lbsx2@8, 145lbsx3rx6s
Snatch Grip RDL - 145lbsx10@6, 155lbsx10@7, 165lbsx10rx2s@8

Time: 68:42; srpe @7

59

Powerbuilding Week 6

11/02/20 Monday

Squat w/ Belt - 245lbsx2@8.5, 210lbsx3rx6s - 30s rest
CGBP - 195lbsx2@8, 175lbsx3rx6s - 30s rest
CG Floor Press - 135lbsx10@9, 125lbsx12rx2s @9, 125lbsx9@9

Time: 64:02; srpe @7

11/04/20 Wednesday

Bench - 200lbsx2@8, 175lbsx3rx8s - 30s rest
Sumo DL w/ Belt - 265lbsx2@7.5, 235lbsx3rx6s - 30s rest
DB Flies - 30lbsx18@9, 25lbsx12rx4s @6
Leg Press - 270lbsx16@8, 230lbsx12rx2s@7

Time: 80:18; srpe@7

11/06/20 Friday

SSB Squat - 210lbsx1@7.5, 195lbsx2rx5s - 30s rest
Low Pin Bench - 215lbsx1@8, 200lbsx2rx5s - 30s rest
RDL - 135lbsx10@6, 145lbsx10@7, 155lbsx10rx2s@8

Time: 71:36; srpe@8

60

Powerbuilding Week 7

11/09/20 Monday

Squat w/ Belt - 255lbsx1@8, 235lbsx2rx5s - 30s rest
T&G Bench - 215lbsx1@7.5, 200lbsx2rx5s - 30s rest
CG Floor Press - 135lbsx15@10, 120lbsx12@7, 120lbsx12@8, 120lbsx11@10, 120lbsx12@9

Time: 67:31; SRPE@7

11/11/20 Wednesday

Bench - 215lbsx1@7.5, 200lbsx2rx7s - 30s rest
Sumo DL w/ Belt - 275lbsx1@7.5, 255lbsx2rx5s - 30s rest
BP w/ Feet up - 150lbsx12@10, 135lbsx12@9, 130lbsx10@9, 130lbsx9@10
Trap Bar DL - 155lbsx15@10, 135lbsx12rx2s@7

Time: 89:46; SRPE@8

11/14/20 Saturday

LBBS - 215lbsx4@8, 180lbsx5rx5s - 30s rest
2ct Paused Bench - 185lbsx4@8, 155lbsx5rx3s, 4rx3s - 30s rest
Good Morning - 75lbsx10@6, 80lbsx10@7, 85lbsx10rx2s@8

Time: 64:10; SRPE@8