XYZ's log
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Squat
174kg - 4x4 (last set RPE 8.5) (382lbs)
Competition Bench
107kg - 4x6 (last set RPE 9) (235lbs)
Sumo Deadlift
220kg - 3x1 (last set RPE 7.5) (484lbs)
Leg Curl
68kg - 3x8 (last set RPE 9)
Squats felt fairly good this session although found it a little tough to find the exact groove I wanted to get into. Same with bench, a little harder than I maybe wanted it to be but also just found I couldn't find that sweet spot. Deadlifts, however, felt very solid and very fast.
174kg - 4x4 (last set RPE 8.5) (382lbs)
Competition Bench
107kg - 4x6 (last set RPE 9) (235lbs)
Sumo Deadlift
220kg - 3x1 (last set RPE 7.5) (484lbs)
Leg Curl
68kg - 3x8 (last set RPE 9)
Squats felt fairly good this session although found it a little tough to find the exact groove I wanted to get into. Same with bench, a little harder than I maybe wanted it to be but also just found I couldn't find that sweet spot. Deadlifts, however, felt very solid and very fast.
Decent RPE for that weight squats and deadlift. Targets for July comp?
Posted from TSR Mobile
Posted from TSR Mobile
Original post by Motorbiker
Honestly, I don't know.
This style of training/coaching is very new to me so it's quite hard to say. Nearer the time I will ask my coach for ideas of what to aim for and go from there. I think because this isn't Nationals, slightly conservative works fine.
I think key will be to build a good total with some weight left on the platform and to build my confidence. Powerlifting is a scary one because you go for a big third attempt squat, miss, and suddenly it's all over (if you wanted to hit a certain total). Plus, you now have terrible confidence for bench/deadlift.
But, I'd be happy to get 210/135/250 or even push for a 600 total if it's there on the day. Realistically, all these numbers are entirely feasible. I've done 197x3 on squat, I've done 135 bench before (short pause admittedly) and I've done 231x4 on deadlift. But it's always a question of how you feel that day and whether you can get all three.
Competition Bench
115kg - 3x2 (last set RPE 7.5) (253lbs)
117kg - 2x1 (last set RPE 8) (257lbs)
Close-Grip Pause Bench
110kg - 5x3 (last set RPE 9.5) (242lbs)
Machine Row (Neutral Grip)
103kg - 5x5 (last set RPE 9)
Face Pulls
24kg - 3x12
DB Curl
16kg - 3x9 (last set RPE 9)
-----
Squat
170kg - 4x5 (last set RPE 9) (374lbs)
Competition Bench
117kg - 4x3 (last set RPE 9.5) (257lbs)
So that last session didn't feel too good. I think I was just a bit tired and it wasn't a good day. First two sets at 170kg just felt sloppy. I told myself I could be weaker that day but that I'd still need to try and I kept a lot tighter on the last two sets. Even then, I just didn't have the groove there yesterday and it felt off. Bench was a similar story. It's getting heavier so it isn't meant to be easy but definitely both should have been closer to half an RPE lower judging from last week's numbers I'd guess.
115kg - 3x2 (last set RPE 7.5) (253lbs)
117kg - 2x1 (last set RPE 8) (257lbs)
Close-Grip Pause Bench
110kg - 5x3 (last set RPE 9.5) (242lbs)
Machine Row (Neutral Grip)
103kg - 5x5 (last set RPE 9)
Face Pulls
24kg - 3x12
DB Curl
16kg - 3x9 (last set RPE 9)
-----
Squat
170kg - 4x5 (last set RPE 9) (374lbs)
Competition Bench
117kg - 4x3 (last set RPE 9.5) (257lbs)
So that last session didn't feel too good. I think I was just a bit tired and it wasn't a good day. First two sets at 170kg just felt sloppy. I told myself I could be weaker that day but that I'd still need to try and I kept a lot tighter on the last two sets. Even then, I just didn't have the groove there yesterday and it felt off. Bench was a similar story. It's getting heavier so it isn't meant to be easy but definitely both should have been closer to half an RPE lower judging from last week's numbers I'd guess.
I know I haven't updated in a while so some more notable lifts past few weeks:
Squat - 177kg for 4x4 (last set RPE 8.5)
Bench - 110kg for 4x6 (last set RPE 10)
Sumo - 227kg - 2x1 (last set RPE 7)
That was really the hardest week (included squats of 170kg for 4x5 @9 and 182kg for 3x2 and 190kg for 2x1). Since then, I went on holiday for a few days and so with my coach we decided to lighten it up a little for those 2 weeks. Also to let me knee recover.
Now we're 3-4 weeks out and we're not pushing it as hard on squats. Dropped frequency to twice a week (again, because of knees and to feel fresh at the meet). Bench and deadlift will be pushed but this week is relatively easy but with my coach we will see what RPEs I'm hitting and adjust the next 2-3 weeks. Yesterday I did:
Squat
155kg - 4x4 (last set RPE 6)
Competition Bench
110kg - 5x5 (last set RPE 7.5)
Pause Close-Grip Bench
105kg - 1x4 (last set RPE 9)
100k - 1x4 (last set RPE 8.5)
Face Pulls
24kg - 3x12
DB Hammer Curls
18kg - 3x8
Fairly easy day as you can see from RPEs. This meet is important, but it's not massively important. Nationals is 3 months after this meet and I do want to be careful with pushing the knee too much unnecessarily.
Squat - 177kg for 4x4 (last set RPE 8.5)
Bench - 110kg for 4x6 (last set RPE 10)
Sumo - 227kg - 2x1 (last set RPE 7)
That was really the hardest week (included squats of 170kg for 4x5 @9 and 182kg for 3x2 and 190kg for 2x1). Since then, I went on holiday for a few days and so with my coach we decided to lighten it up a little for those 2 weeks. Also to let me knee recover.
Now we're 3-4 weeks out and we're not pushing it as hard on squats. Dropped frequency to twice a week (again, because of knees and to feel fresh at the meet). Bench and deadlift will be pushed but this week is relatively easy but with my coach we will see what RPEs I'm hitting and adjust the next 2-3 weeks. Yesterday I did:
Squat
155kg - 4x4 (last set RPE 6)
Competition Bench
110kg - 5x5 (last set RPE 7.5)
Pause Close-Grip Bench
105kg - 1x4 (last set RPE 9)
100k - 1x4 (last set RPE 8.5)
Face Pulls
24kg - 3x12
DB Hammer Curls
18kg - 3x8
Fairly easy day as you can see from RPEs. This meet is important, but it's not massively important. Nationals is 3 months after this meet and I do want to be careful with pushing the knee too much unnecessarily.
Nice lifting. Looking forward to getting my ass kicked by you at nationals. You senior 83 or junior?
Posted from TSR Mobile
Posted from TSR Mobile
Original post by Motorbiker
Nice lifting. Looking forward to getting my ass kicked by you at nationals. You senior 83 or junior?
Posted from TSR Mobile
Posted from TSR Mobile
83 Junior. And thanks, although your bench progress recently has been really good so you may even have me there.
Competition Bench
100kg - 4x4 (last set RPE 6)
Sumo Deadlift
195kg - 2x1 (last set RPE 6)
Pullups
BW - 15, 15, 10, 10
DB Curls
16kg - 3x9
Comfortable.
Original post by Michael XYZ
83 Junior. And thanks, although your bench progress recently has been really good so you may even have me there.
Competition Bench
100kg - 4x4 (last set RPE 6)
Sumo Deadlift
195kg - 2x1 (last set RPE 6)
Pullups
BW - 15, 15, 10, 10
DB Curls
16kg - 3x9
Comfortable.
Competition Bench
100kg - 4x4 (last set RPE 6)
Sumo Deadlift
195kg - 2x1 (last set RPE 6)
Pullups
BW - 15, 15, 10, 10
DB Curls
16kg - 3x9
Comfortable.
I am senior actually. I'll be a few weeks before you though. I'll be watching the Junior championship though as it's like 3 miles from my house.
Posted from TSR Mobile
Original post by Michael XYZ
83 Junior. And thanks, although your bench progress recently has been really good so you may even have me there.
Competition Bench
100kg - 4x4 (last set RPE 6)
Sumo Deadlift
195kg - 2x1 (last set RPE 6)
Pullups
BW - 15, 15, 10, 10
DB Curls
16kg - 3x9
Comfortable.
Competition Bench
100kg - 4x4 (last set RPE 6)
Sumo Deadlift
195kg - 2x1 (last set RPE 6)
Pullups
BW - 15, 15, 10, 10
DB Curls
16kg - 3x9
Comfortable.
Awaits comp write up.
I know your deadlift as have seen the video and know your placing.
Posted from TSR Mobile
Squat
145kg - 3x6 (last set RPE 6)
Competition Bench
95kg - 4x6 (last set RPE 6)
Pause Close-Grip Bench
102kg - 4x4 (last set RPE 8.5)
Pendlay Row
85kg - 4x8 (last set RPE 8)
DB Flies/DB Curls/DB Side Raises
6kg - 3x10 /14kg - 3x10 /8kg - 3x10
So back to blogging these. I'll put up a video of my meet but essentially it didn't go very well. Did win my weight class but my total was a lot lower than I wanted.
Anyway, it happens. Back to training towards Junior Nationals. I took a week off after meet, then an easy recovery week and now back to it. Easy first day but it'll get harder. Right now having some pain in my glute/lower back which is an old injury. Mobbing hard for it as last time it took me out for months and months. On upside, knee pain really subsiding. Fatigue is low so that helps and we'll see how it feels as fatigue builds but for now, positive.
145kg - 3x6 (last set RPE 6)
Competition Bench
95kg - 4x6 (last set RPE 6)
Pause Close-Grip Bench
102kg - 4x4 (last set RPE 8.5)
Pendlay Row
85kg - 4x8 (last set RPE 8)
DB Flies/DB Curls/DB Side Raises
6kg - 3x10 /14kg - 3x10 /8kg - 3x10
So back to blogging these. I'll put up a video of my meet but essentially it didn't go very well. Did win my weight class but my total was a lot lower than I wanted.
Anyway, it happens. Back to training towards Junior Nationals. I took a week off after meet, then an easy recovery week and now back to it. Easy first day but it'll get harder. Right now having some pain in my glute/lower back which is an old injury. Mobbing hard for it as last time it took me out for months and months. On upside, knee pain really subsiding. Fatigue is low so that helps and we'll see how it feels as fatigue builds but for now, positive.
Video of meet:
2ct Pause Squat
150kg - 3x5 (last set RPE 8.5)
Close-Grip Incline Bench
65kg - 3X8 (last set RPE 8.5)
Close-Grip Pause Bench
96kg - 3x5 (last set RPE 7)
Neutral-Grip Machine Row
89kg - 3x10 (last set RPE 7)
DB Rear Delt Flies/DB Flies
6kg - 3x10 /6kg - 3x10
Decent training session today. Pause squats felt pretty good and fairly decent number to hit. Pause squats at 3x5 just feel a lot like cardio! Right pec felt tight today but benching wasn't too bad. Decided to go a tad easier than RPE 8 on close-grip bench just to not push it as much.
150kg - 3x5 (last set RPE 8.5)
Close-Grip Incline Bench
65kg - 3X8 (last set RPE 8.5)
Close-Grip Pause Bench
96kg - 3x5 (last set RPE 7)
Neutral-Grip Machine Row
89kg - 3x10 (last set RPE 7)
DB Rear Delt Flies/DB Flies
6kg - 3x10 /6kg - 3x10
Decent training session today. Pause squats felt pretty good and fairly decent number to hit. Pause squats at 3x5 just feel a lot like cardio! Right pec felt tight today but benching wasn't too bad. Decided to go a tad easier than RPE 8 on close-grip bench just to not push it as much.
Those were some killer pauses for bench.
Tight form on your lifts too, good work.
Tight form on your lifts too, good work.
Subbed
Squat
185kg - 1x2 (last set RPE 8)
150kg - 2x4 (last set RPE 6)
Competition Bench
117kg - 2x2 (last set RPE 8)
100kg - 3x2 (last set RPE 6)
1ct Pause Sumo
195kg - 3x4 (last set RPE 8)
Face Pulls
21kg - 3x10
-----
Competition Bench
100kg - 4x5 (last set RPE 8)
Sumo Deadlift
200kg - 3x6 (last set RPE 7.5)
Pendlay Row
90kg - 3x6 (last set RPE 8)
DB Flies // DB Curls
6kg - 3x10 // 14kg - 3x10
-----
Squat
150kg - 4x6 (last set RPE 7)
Competition Bench
100kg - 4x6 (last set RPE 7.5)
Pause Close-Grip Bench
100kg - 4x4 (last set RPE 8)
Pendlay Row
85kg - 4x8 (last set RPE 8)
DB Flies // DB Curls // DB Side Raises
6kg - 3x10 // 14kg - 3x10 // 8kg - 3x10
-----
2ct Pause Squat
152kg - 3x5 (last set RPE 8)
Close-Grip Incline Bench
67kg - 3x8 (last set RPE 8)
Pause Close-Grip Bench
100kg - 4x5 (last set RPE 8)
Neutral-Grip Machine Row
96kg - 4x10 (last set RPE 10)
DB Flies // DB Rear Delt Flies
6kg - 3x10 // 6kg - 3x10
Pause DB Hammer Curls
18kg - 3x8
Oops, forgot to update the past week but training has been going well!
185kg - 1x2 (last set RPE 8)
150kg - 2x4 (last set RPE 6)
Competition Bench
117kg - 2x2 (last set RPE 8)
100kg - 3x2 (last set RPE 6)
1ct Pause Sumo
195kg - 3x4 (last set RPE 8)
Face Pulls
21kg - 3x10
-----
Competition Bench
100kg - 4x5 (last set RPE 8)
Sumo Deadlift
200kg - 3x6 (last set RPE 7.5)
Pendlay Row
90kg - 3x6 (last set RPE 8)
DB Flies // DB Curls
6kg - 3x10 // 14kg - 3x10
-----
Squat
150kg - 4x6 (last set RPE 7)
Competition Bench
100kg - 4x6 (last set RPE 7.5)
Pause Close-Grip Bench
100kg - 4x4 (last set RPE 8)
Pendlay Row
85kg - 4x8 (last set RPE 8)
DB Flies // DB Curls // DB Side Raises
6kg - 3x10 // 14kg - 3x10 // 8kg - 3x10
-----
2ct Pause Squat
152kg - 3x5 (last set RPE 8)
Close-Grip Incline Bench
67kg - 3x8 (last set RPE 8)
Pause Close-Grip Bench
100kg - 4x5 (last set RPE 8)
Neutral-Grip Machine Row
96kg - 4x10 (last set RPE 10)
DB Flies // DB Rear Delt Flies
6kg - 3x10 // 6kg - 3x10
Pause DB Hammer Curls
18kg - 3x8
Oops, forgot to update the past week but training has been going well!
Some nice lifting. The pausie on instagram looked easy.
Posted from TSR Mobile
Posted from TSR Mobile
Strong liftts fam
Original post by Motorbiker
Thanks. They've been feeling quite good and make the other days a lot easier. Making stability gains.
Squat
187kg - 1x2 (last set RPE 8)
155kg - 3x4 (last set RPE 8)
Competition Bench
118kg - 2x2 (last set RPE 8)
105kg - 4x4 (last set RPE 7)
1ct Pause Sumo
195kg - 3x4 (last set RPE 8.5)
And I'm dead. This was a long difficult day... and it doesn't help I have more benching and pulling today right after. Felt strong though! 187 double felt decent and 118 doubles felt very solid. Wide grip is feeling good, only worry is stress on pecs etc. Elbows feeling a bit beat up but trying my best to keep them healthy.
-----
Competition Bench
100kg - 5x5 (last set RPE 6)
Sumo Deadlift
200kg - 3x6 (last set RPE 8)
DB Curls // DB Flies
14kg - 3x10 // 6kg - 3x10
Dead! This was a very hard workout even if it looks quite simple on the face of it. Benching and pulling after yesterday's session isn't easy. I think I'll lighten up the pulls because form is breaking down a little. I can grind and get more reps but I think if form is breaking down it's almost like I'm cheating the RPE. Very happy to be done with it and have rest till Tuesday!
187kg - 1x2 (last set RPE 8)
155kg - 3x4 (last set RPE 8)
Competition Bench
118kg - 2x2 (last set RPE 8)
105kg - 4x4 (last set RPE 7)
1ct Pause Sumo
195kg - 3x4 (last set RPE 8.5)
And I'm dead. This was a long difficult day... and it doesn't help I have more benching and pulling today right after. Felt strong though! 187 double felt decent and 118 doubles felt very solid. Wide grip is feeling good, only worry is stress on pecs etc. Elbows feeling a bit beat up but trying my best to keep them healthy.
-----
Competition Bench
100kg - 5x5 (last set RPE 6)
Sumo Deadlift
200kg - 3x6 (last set RPE 8)
DB Curls // DB Flies
14kg - 3x10 // 6kg - 3x10
Dead! This was a very hard workout even if it looks quite simple on the face of it. Benching and pulling after yesterday's session isn't easy. I think I'll lighten up the pulls because form is breaking down a little. I can grind and get more reps but I think if form is breaking down it's almost like I'm cheating the RPE. Very happy to be done with it and have rest till Tuesday!
Squat
155kg - 4x6 (last set RPE 7.5)
Competition Bench
102kg - 4x6 (last set RPE 8)
Close-Grip Pause Bench
100kg - 3x4 (last set RPE 7.5)
Pendlay Row
85kg - 4x8 (last set RPE 8)
DB Flies // DB Curls // DB Side Raises
6kg - 3x10 // 14kg - 3x10 // 8kg - 3x10
Today was a bit of a meh day. Difficulty was okay but glutes weren't firing well on squats so didn't feel as solid as previously few sessions. Bench was okay but left pec is feeling bit tight so not ideal. Elbows felt bit better after rolling and flossing but just gotta really continue with it.
155kg - 4x6 (last set RPE 7.5)
Competition Bench
102kg - 4x6 (last set RPE 8)
Close-Grip Pause Bench
100kg - 3x4 (last set RPE 7.5)
Pendlay Row
85kg - 4x8 (last set RPE 8)
DB Flies // DB Curls // DB Side Raises
6kg - 3x10 // 14kg - 3x10 // 8kg - 3x10
Today was a bit of a meh day. Difficulty was okay but glutes weren't firing well on squats so didn't feel as solid as previously few sessions. Bench was okay but left pec is feeling bit tight so not ideal. Elbows felt bit better after rolling and flossing but just gotta really continue with it.
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