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Thread: TM for powerlifting - 10 weeks to 1400, courtesy of PPST3

  1. #21
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    • starting strength seminar april 2024
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    We don't have a rack. Well, she does obviously (Thank you). So I put the weight on her shoulders. Keeps me cleaning...

  2. #22
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    Nice work! Better hope she doesn't progress too fast..

  3. #23
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    Fair to say life has been getting in the way this week. Combination of a (very) boozy weekend in Rome watching the six nations rugby and too much going on with work / house renovation / interviews. Anyway, got back under the bar last night and now feel like myself again :-)

    Thursday 20th March
    Squat - up to 162.5kg x 5 x 5 @ 8 All felt solid, got grip width right (thumbs round, wrist wraps), 3 mins rest between sets. Tried to nail a two step walk out which worked pretty well, just a little Jordan-jiggle on a couple of sets to get my toes set but otherwise I like it. Will be harder when it's actually heavy though.

    Bench - what a mess.. Was trying to rush (late for dinner) so only took 60s between sets. Went 97.5kg x 5 @ 9 (very close grip), 97.5kg x 4 @ 10 (finger wider), 95kg x 3 @ 10 (normal close grip). Then just stopped and ate - chicken & chorizo risotto, which was awesome - and came back to go 95kg x 5 @ 9 (close grip) and 95kg x 8 @ 9 (comp grip + wrist wraps). So, 25 reps total but need to start with a slightly wider grip, take more rest, and go up 1.25kgs a week

    SLDL - up to 155kg x 5 x 2 @ 8. Like doing the extra pulling. Need to keep hamstrings tight and avoid just doing a normal deadlift.

    Missed Monday's Intensity Day session (ref 'life' above) so will start that again this week. Don't think it'll throw me too far off course.
    Last edited by DeriHughes; 03-21-2014 at 04:26 AM.

  4. #24
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    Light Sunday session. No dramas.

    Sunday 23rd March
    Squat - up to 130kg x 5 x 2 @ 7. Worked on keeping knees out.
    Press - up to 82.5kg x 4 @ 10, 80kg x 5 x 2 @ 9.5 - hadn't done these for a while so went slightly too heavy. Not too concerned.
    Chins w band - 5,5,4,3,3 for 20 total

    Mrs H hit 45kg x 5 x 3 on squats, 20kg x 5 x 3 on press and 65kg x 5 on deadlifts. All whilst giving our 16 month old breakfast.

  5. #25
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    Intensity Day. This was fun. Wrapping my wrists 15 times in a session got boring though.

    Monday 24th March

    Squat - up to 205kg x 1 x 5 @ 8 - first time over 200kgs in my garage which was sweet. These felt solid, no dramas.

    Bench Press - up to 120kg x 1 x 5 @ 8.5-9 - paused, wide grip, belt & wrist wraps. Find the singles good for working on technique and getting drive from the floor.

    Deadlift - up to 210kg x 1 x 3 @ 8-9 - first two beltless and then decided to try with a belt (have found belted deads tough in the past). Felt smoother and kept extension better so will keep the belt for next time.
    Last edited by DeriHughes; 03-24-2014 at 04:17 PM.

  6. #26
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    Life continues to kick my ass. Baby is sick (I.e. not sleeping), I'm sick, had my parents staying, working late blah blah

    Going to try not to sweat it too much and get sessions in when I can. Managed to hit Volume Day tonight. No major dramas.

    Sunday 30th March
    Squats up to 165kg x 5 x 5 @ 7-8 - very easy. Focused on walk out (two step) and hip drive. Realised I'd been getting a bit quad dominant - hip drive made a real difference. Volume good for dialing in form.

    Close grip bench up to 97.5kg x 5 x 5 @ 8-9 - went a bit wider on grip and took enough rest. Worked on leg drive. No issues.

    Stiff leg DL up to 160kg x 5 x 2 @ 8 - starting to feel tougher now. Went belted, hook grip. Focus on keeping legs straight.

    Session took 65 mins, 5x5s were 16-18 mins each. Could have gone faster on squats.

    Intensity Day Wednesday, then a weekend away with the in-laws..

  7. #27
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    We seem to be in similar stages of our lives. Way to keep lifting. Mirin' the squats as always.

  8. #28
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    The mid-30s / babies / work stage where you have to say "fuck you world, I'm getting strong before you make me weak"? Yep. Wouldn't change a thing though. Strength is mental as much as physical.

  9. #29
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    Nothing like finishing up an Intensity Day session at 11pm after getting stuck in the office late. Went alright though.

    Wednesday 2nd April:
    Squats - 60kgx5x2; 100kgx3; 140kgx2; 180kgx1; 207.5kg x 1 @ 8; 207.5kg x 2 x 2 @ 8.5-9 - PR for a double (actually, only time I've ever done a double, but not a bad one to start with!). Was supposed to do 5 singles but wanted to keep the session shorter so did a single and two doubles instead. This is an e1RM of ~237kgs / 523lbs based on the RPE, which is pretty sweet.

    Bench Press (comp width grip, wrist wraps) - 60kgx5; 80kgx3; 100kgx1; 122.5kg x 1 @ 8; 122.5kg x 2 x 2 @ 9-9.5 - PR for a double. e1RM of ~136kg / 300lbs, which is also pretty sweet. Making slow but steady progress on my bench I think. 140kg at my meet starting to feel possible.

    Deadlift - 60kgx5; 100kgx3; 140kgx2; 180kgx1; 212.5kg x 1 x 2 @ 9-10 - was supposed to do three but second rep was a real grinder. Back all out of position, couldn't keep extension. Decided to call it a night. Deadlifts continue to suck. Think I mainly need to fight a lot harder to keep my back set. Wore my belt lower on the second rep which may have messed me up - need to experiment with that. Based on this pulling over 240kg in 6-7 weeks time is going to be a struggle but we'll see how it goes. Might start testing some sumo pulls to see if they go up better.

    Away with the family this weekend so will unfortunately be Monday / Tuesday before I get back under the bar.

    Now to try and sleep..
    Last edited by DeriHughes; 04-03-2014 at 07:45 AM.

  10. #30
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    starting strength coach development program
    How is 112.5kg a grinder for you?

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