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Thread: Rhino's "Competitive" "Powerlifting" log.

  1. #21
    Join Date
    Apr 2017
    Location
    Australia
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    85

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    • starting strength seminar april 2024
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    May 23 - Tue Lower Volume

    Squat
    Sets 5
    Reps 5
    Load 166 kg
    Intensity 83%

    Deadlift
    Sets 4
    Reps 3
    Load 199 kg
    Intensity 86.5%

    Assistant (Cable row)
    Sets 3
    Reps 20
    Load 58 kg

    Great day, ate a bit too much beforehand but weights moved very fast. Deadlifts very strong, did an extra set because I wasn't as fatigued as normal and I struggled a bit with last intensity day.

  2. #22
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    Apr 2017
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    Australia
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    May 25 - Thu Lower Intensity

    Bench
    Sets 1
    Reps 5
    Load 103 kg
    Intensity 89.6%

    Sets 1
    Reps 5
    Load 101 kg
    Intensity 87.8%

    Assistant (Press)
    Sets 3
    Reps 5
    Load 60 kg

    Assistant (Lte ez-curlbar)
    Sets 3
    Reps 10
    Load 51 kg

    Assistant (Chins)
    Sets 3
    Reps 8

    Zero carryover from two months of lat pulls to chins. Will replace lat pulls with chins. For bench will also start adding extra sets at a higher intensity than volume day.

  3. #23
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    Apr 2017
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    Australia
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    May 26 - Fri Lower Intensity

    Squat

    Sets 1
    Reps 5
    Load 176 kg
    Intensity 88%


    Deadlift
    Sets 1
    Reps 3
    Load 211 kg
    Intensity 91.7%


    Assistant (Cable row)
    Sets 3
    Reps 12
    Load 40 kg

    Ate a bunch of pizza and had a little bit of it coming back up during squats which made things harder and distracted me. Can't quite put my finger on what made that set of squats different, my knees seemed to go forward more so than usual.

    Good to see my grind last week was likely just lifting shoes putting me off. 211x3 came up much better. That marks two months of linear progression PBs on the Deadlift. Really good that it still responds to this type of training so well.

    Changed my position and rom on cable row.

    Bodyweight this week: 85.9 -> 86.7
    Probably getting very close to maintenance ATM because I've gained ~2kgs the past 2 months and had to up calories to break 85.9 which I was stuck at for most of the week.

  4. #24
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    Apr 2017
    Location
    Australia
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    May 29 - Mon Upper Volume

    Bench
    Sets 5
    Reps 5
    Load 100 kg
    Intensity 87%




    Assistant (Press)
    Sets 3
    Reps 5
    Load 61 kg


    Assistant (Lte ez-curlbar)
    Sets 3
    Reps 10
    Load 52 kg
    Assistant (Chins)
    Sets 3
    Reps 8

    Another week of all time volume PBs.

  5. #25
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    Apr 2017
    Location
    Australia
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    May 30 Tue Lower Volume

    Squat
    Sets 5
    Reps 5
    Load 167 kg
    Intensity 83.5%

    Deadlift
    Sets 3
    Reps 3
    Load 201 kg
    Intensity 87.4%

    Assistant (Cable row)
    Sets 3
    Reps 12
    Load 45 kg

  6. #26
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    Apr 2017
    Location
    Australia
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    June 01 - Thu Lower Intensity

    Bench
    Sets 1
    Reps 6
    Load 104 kg
    Intensity 90.4%


    Assistant (Press)
    Sets 3
    Reps 5
    Load 62 kg

    Assistant (Lte ez-curlbar)
    Sets 3
    Reps 10
    Load 49 kg

    Assistant (Chins)
    Sets 3
    Reps 8

    Good PB on bench. At the start of the month I grinded out a 5RM @ 104, today it came up fast and was able to get an extra rep easy.

    Bodyweight for May: 83.7 -> 86.4

  7. #27
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    Apr 2017
    Location
    Australia
    Posts
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    June 2 - Fri Lower Intensity

    Squat
    Sets 1
    Reps 5
    Load 177 kg
    Intensity 88.5%


    Deadlift
    Sets 1
    Reps 3
    Load 213 kg
    Intensity 92.6%


    Assistant (Cable row)
    Sets 3
    Reps 12
    Load 50 kg

    Trying to keep head down and knees from creeping forward. Lost my balance a bit on last rep but managed to grind through it. I find doing a SSBBT head position makes me lose my balance but it wasn't too bad on this set.

  8. #28
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    Apr 2017
    Location
    Australia
    Posts
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    June 5 - Mon Upper Volume

    Bench
    Sets 1
    Reps 5
    Load 100 kg
    Intensity 87%

    Sets 5
    Reps 5
    Load 101 kg
    Intensity 87.8%
    Misloaded first set, oh well bit of extra volume won't hurt.

    Assistant (Press)
    Sets 3
    Reps 5
    Load 63 kg

    Assistant (Incline pressdumbell)
    Sets 3
    Reps 12
    Load 30 kg

    Chins 1x10, 2x8

    Playing around with the incline press, an exercise I used to like. Not a great idea doing it after bench and press. Will revert back to LTEs.

  9. #29
    Join Date
    Apr 2017
    Location
    Australia
    Posts
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    June 06 - Tuesday Lower Volume

    Squat
    Sets 5
    Reps 5
    Load 168 kg
    Intensity 84%



    Deadlift
    Sets 3
    Reps 3
    Load 203 kg
    Intensity 88.3%


    Last Set

    Assistant (Cable row)
    Sets 3
    Reps 12
    Load 54 kg

    Deadlifts starting to slip and cut up hands at this weight/volume.

  10. #30
    Join Date
    Apr 2017
    Location
    Australia
    Posts
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    starting strength coach development program
    June 8 - Thu Lower Intensity

    Bench
    Sets 1
    Reps 6
    Load 105 kg
    Intensity 91.3%


    Assistant (Press)
    Sets 2
    Reps 5
    Load 64 kg
    Sets 1
    Reps 6
    Load 64 kg

    Assistant (Lte ez-curlbar)
    Sets 3
    Reps 10
    Load 49 kg

    Assistant (Chins)
    Sets 3
    Reps 8

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