Rhino's "Competitive" "Powerlifting" log.

[Ryan Hartigan]

May 5 - Fri Lower Intensity

Squat
Sets 1
Reps 3
Load 178 kg
Intensity 89%

Sets 1
Reps 5
Load 178 kg
Intensity 89%


Struggled to consistently hit depth on squats. I was determined to get a 5 rep set after failing my first attempt but it's pretty clear I had to cut high to get 5. I will reduce squat %ages along with bench to focus on consistent depth next week.


Deadlift
Sets 1
Reps 3
Load 205 kg
Intensity 89.1%


Assistant (Leg press)
Sets 3
Reps 10
Load 162 kg

Assistant (Cable row)
Sets 3
Reps 20
Load 45 kg

[Ryan Hartigan]

May 8 - Mon Upper Volume

Bench
Sets 5
Reps 5
Load 96.5 kg
Intensity 83.9%

Assistant (Press)
Sets 3
Reps 5
Load 55 kg

Assistant (Lte ez-curlbar)
Sets 3
Reps 10
Load 46 kg

Assistant (Lat pull)
Sets 3
Reps 10
Load 64 kg

Niggles:
Slight Wrist pain r/ wrist on Sunday. My mouse hand often gets pain from using computer too much. Sometimes is aggravated by lifting.
posterior hip pain in morning on waking. tends to be gone after shower. hasn't affected lifting.
Burning cramping along inside vertical edge of both scapula, mainly left. Usually cramps in morning in first couple hours of work only.

[Ryan Hartigan]

May 9 -Tue Lower Volume

Squat
Sets 5
Reps 5
Load 164 kg
Intensity 82%

Deadlift
Sets 3
Reps 3
Load 195 kg
Intensity 84.8%

Assistant (Cable row)
Sets 3
Reps 20
Load 49 kg

Wasn't fully recovered from Friday, skipped leg press.

Squatting deeper the past couple of sessions has caused my calves to be really sore. Don't really notice it in gym squatting but if I squat down in everyday activities it's quite painful. Had it before years ago and should be able to fix it with massage and stretching.

[Ryan Hartigan]

May 11 - Thu Upper Intensity

Bench
Sets 1
Reps 5
Load 101.5 kg
Intensity 88.3%

Assistant (Press)
Sets 3
Reps 5
Load 56 kg

Assistant (Lte ez-curlbar)
Sets 3
Reps 10
Load 47 kg

Assistant (Lat pull)
Sets 5
Reps 10
Load 64 kg

Dropping weights back has made a big difference, everything very easy and fast moving.

[Ryan Hartigan]

May 12 - Fri Lower Intensity

Squat
Sets 1
Reps 5
Load 174 kg
Intensity 87%


Deadlift
Sets 1
Reps 3
Load 207 kg
Intensity 90%


Assistant (Cable row)
Sets 3
Reps 20
Load 50 kg

Much happier with squat depth, weight was unracked a little unbalanced to the left. I might sub leg press for pause squats once I figure out how to program them.
Foam rolling on either stock flat rollers or extra hard rumble roller cures painful calves, previously I would suffer with the pain for ages.
Deadlift weak point was my grip which was slipping and painful on ring and pinky finger. Getting cramps in right toes because of deadlift slippers, still not sold on these.
Bodyweight this week has gone 84.6 -> 85.1

[Ryan Hartigan]

May 15 - Mon Upper Volume

Bench
Sets 5
Reps 5
Load 97.5 kg
Intensity 84.8%
Assistant (Press)
Sets 3
Reps 5
Load 57 kg
Assistant (Lte ez-curlbar)
Sets 3
Reps 10
Load 48 kg
Assistant (Lat pull)
Sets 5
Reps 10
Load 68 kg

Bench slow / heavy, rest good.

[Ryan Hartigan]

16 May - Tue Lower Volume

Squat
Sets 5
Reps 5
Load 165 kg
Intensity 82.5%
Deadlift
Sets 3
Reps 3
Load 197 kg
Intensity 85.7%

[Ryan Hartigan]

18 May - Thu Upper Intensity

Bench
1x4, 1x5
Load 102.5 kg
Intensity 89.1%

Missed 1st set, didn't chalk up bench and shoulders were slippery. Got 1x5 2nd attempt.

Assistant (Press)
Sets 3
Reps 5
Load 58 kg
Assistant (Lte ez-curlbar)
Sets 3
Reps 10
Load 49 kg
Assistant (Lat pull)
Sets 5
Reps 10
Load 74 kg

[Ryan Hartigan]

May 19 - Fri Lower Intensity

Squat
Sets 1
Reps 5
Load 175 kg
Intensity 87.5%, tad shallow


Deadlift
Sets 1
Reps 3
Load 209 kg
Intensity 90.9%


Assistant (Cable row)
Sets 3
Reps 20
Load 54 kg

I watched vid related and decided to try my romaleos for sumo deadlift. Pulled an all time PR but it was off balance and a bit harder than I was expecting it to be. Really messy grinding on 2nd and 3rd rep.

If I trained with them all the time I doubt it would make a big difference. I'll stick with my slippers and toe cramps for the time being.

The biggest difference was that my calves were really tight which I've never experienced doing conventional or sumo in flats.

[Ryan Hartigan]

May 22 - Mon Upper Volume

Bench
Sets 5
Reps 5
Load 99 kg
Intensity 86.1%




Assistant (Press)
Sets 3
Reps 5
Load 59 kg

Assistant (Lte ez-curlbar)
Sets 3
Reps 10
Load 50 kg

Assistant (Lat pull)
Sets 3
Reps 10
Load 78 kg

PBs all round.