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

  1. #991
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    • starting strength seminar april 2024
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    Bank holiday Monday benching. Superb session.

    Comp Bench - up to 165 x 1, 172.5 x 1, 175 x 1 @ 7.5

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    Then 170 x 1 x 5 @ 6.5 - 8 on a 3.5 min clock. Eight singles at my comp PR or higher = happy days. e1RM >190kg.

    Then BB Rows, 130 x 5 x 3 - haven't done these in over a month - harder than they should have been.

  2. #992
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    Did some stuff during the week last week, can't remember exactly but some light squats and close grip bench on Tuesday I think.

    Got to train with my best man on Saturday morning. Went 180 x 5 x 3 on beltless squats, last rep paused on each set. Then 140 x 3 x 3 3ct paused bench.

    He PR'd his squat at 165x5, then went up to 180 for a single. Spent a lot of time cleaning up his bench and DL technique as well.

  3. #993
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    7th June - bench 165x1, 145x5x4

    11th June - squat 240x1, 205x5, 185x5; CG TnG 120x6x4

    13th June - squat 160x5x2; Pin Press 140x4x4; DL 200x5

    15th June - Comp bench 170x1, 145x4x6

    Work kicking my ass. Just trying to get some stuff done.

  4. #994
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    Squats seem to be heading out of the gutter slightly.. Working from home today so trained early instead of late, which always helps.

    Comp squat - up to 215 x 5 @ 6.5, e1RM 277kg

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    Then 190x5x2 @ 6

    Press - 80 x 6 x 3 @ 6.5 - 8

  5. #995
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    Yesterday was the hottest day in the UK for over 40 years. Probably about the same as an early spring morning in a hot country, but we can't handle it.

    Got some sweaty benching in anyway

    TnG Bench - 140 x 6 x 5 @ 7.5-9

    Mrs H got her presses in, and did some light pulls. Her preggie bump has required a switch to sumo now.

  6. #996
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    More sweat pit work tonight

    Comp squat - up to 225 x 5 @ 7.5 - e1RM 282kg. Nice to be moving c500 for 5 easily again. Then 200 x 5 @ 6

    3ct bench - 145 x 3 x 3 @ 8.5-9

    Volume deads - 170 x 5 x 3 @ 5-7

  7. #997
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    Light squats - 170 x 5 x 2 - felt awkward, but light

    Pin Press, chest high - 165 x 1 @ 8.5, 140 x 4 x 5 @ 6 - 8.5 on 4 min clock

  8. #998
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    Weds 28th July - CG TnG - 6 x 6 between 125 and 135kg. Easy enough.

    Fri 30th July - Comp squat, up to 240 x 1 @ 8.5, 215 x 3 @ 7.5, 195 x 3 x 2 @ 6-7. Weak as hell, e1RM down 10% from a week ago. Not really sure why - could be work stress, a bit of sub-optimal sleep, training fatigue or sickness. I suspect a combination of mild issues on all those fronts.

    Postponed deadlifting to tomorrow

  9. #999
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    Brutal couple of weeks at work have fucked up my run in to the 4 nations next weekend. And my daughter is running a temp of almost 40, poor girl, which means not much sleep the last two nights.

    A few weeks back I was looking at PRs for all three lifts, don't think that's on the cards now. Final sharpener today:

    Comp squat - up to 240 x 1, 190 x 3 x 2. 240 is probable opener, maybe 245. Looking at c265 max I think.

    Slingshot bench - 170 x 1, 177.5 x 1, 182.5 x 1, 155x3x2 - all pretty comfortable. Will pick opener on Monday but 165-170 I think, which would be a comp PR. Hoping 180 is there for a 3rd attempt.

    Then some light deads - 180 x 1 x 4. Opening at 230-235 and will see how it feels on the day.

    Benched heavier than I deadlifted today. Dat bro lyfe.

  10. #1000
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    starting strength coach development program
    BDFPA 4 Nations in Ireland today. I was representing Wales.

    Pretty bad day at the office.. Gym was hot as hell and the meet was pretty amateur hour. Ended up lowering all my openers.

    Squats - went 240, 255, 260. Had planned to open at 245 but warm ups felt heavy so dropped it a bit. Tweaked lower back on the 260. Had to squat from a wall mounted rack with the head judge between the rack and wall and the mirrors covered with a flag - pretty fucked up!!

    Bench - dropped opener from 167.5 to 160. Went up smooth but arse came up so got reds. Got it easily on 2nd. 170 for 3rd also easy but arse up again so failed it. My fault, total fuck up - had c175 today if I'd executed right

    Deads - warming up my back was complaining. Dropped opener from 235 to 200, just did that and 220 as token efforts. No point getting (more) hurt when my total was already fucked.

    640 total - pretty shit house, came expecting 700+. Just hoping my back isn't anything too serious.

    Twins arrive within 6 weeks so I'm done competing for a while. Need to decide how I train but thinking I'll cut some fat and focus on light volume & some BB stuff for a while

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