Rhino's "Competitive" "Powerlifting" log.

[Ryan Hartigan]

July 7 - Fri Lower Intensity

Squat
Sets 1
Reps 5
Load 177 kg
Intensity 88.5%


Deadlift
Sets 1
Reps 5
Load 145 kg
Intensity 63%

[Ryan Hartigan]

July 10 - Mon Upper Volume

Bench
Sets 5
Reps 5
Load 103 kg *All time PB
Intensity 89.6%

Assistant (Press)
Sets 3
Reps 5
Load 64 kg

Assistant (Chins)
Sets 3
Reps 7
Strict

Bodyweight: 87.6 -> 86.8

[Ryan Hartigan]

July 12 - Birthday PB

Deadlift
180x1, 220x1, 245x1* Lifetime PR




My previous PB of 240 was done on a bendy bar with bumpers and straps, so probably wasn't any different in strength terms as my 230kg in competition deadlift.

Really happy with the last 10 week TM block to get me to 245, it's a 15kg all time PB done on 3cm deficit plates, on a fat bar with crappy knurling that's spaced too far apart making every lift wide grip. However, it came up pretty cleanly so I'm hopeful for 250+@u83 on the next platform.

The sounds of something crunching and clicking in the 245 video are truly off-putting, I think ill turn sound off or music up for future heavy attempts.

[Ryan Hartigan]

July 13 - Thu Upper Intensity

Bench
Sets 1
Reps 6
Load 107 kg *PR
Intensity 93%
Probably had another 2 in the tank, didn't want to exhaust myself before presses.
Starting to see the appeal in incorporating RPE based training. Some days, even when you shouldn't be you're just noticeably stronger.

Assistant (Press)
Sets 3
Reps 5
Load 65 kg*PR
Assistant (Chins)
Sets 3
Reps 8
Notes strict

[Ryan Hartigan]

Friday. July 14, 2017

EXERCISES
Squat
Sets 1
Reps 5
Load 178 kg
Intensity 89%


Deadlift
Sets 1
Reps 5
Load 150 kg
Intensity 65.2%

Squat (Breathing squat)
Sets 1
Reps 10
Load 60 kg
Intensity 30%

[Ryan Hartigan]

Monday. July 17, 2017
EXERCISES

Bench
Sets 5
Reps 5
Load 104 kg *Lifetime PR
Intensity 90.4%

Assistant (Press)
Sets 3
Reps 5
Load 66 kg *Lifetime PR

Assistant (Chins)
Sets 3
Reps 9

BW: 86.8 -> 86.1

[Ryan Hartigan]

Tuesday. July 18, 2017

EXERCISES
Squat
Sets 5
Reps 5
Load 168 kg
Intensity 84%

Deadlift
Sets 3
Reps 3
Load 203 kg
Intensity 88.3%

[Ryan Hartigan]

Thursday. July 20, 2017

EXERCISES
Bench
Sets 1
Reps 6
Load 108 kg *Lifetime PR
Intensity 93.9%

Assistant (Press)
Sets 3
Reps 5
Load 67 kg *Lifetime PR

Assistant (Chins)
Sets 3
Reps 10
Notes strict. Very difficult last rep, pretty much missed it.

Getting some cold symptoms again so was pretty tired going in and gassed by the end.

[Ryan Hartigan]

Friday. July 21, 2017

EXERCISES
Squat
Sets 1
Reps 5
Load 180 kg
Intensity 90%


Deadlift (Conventional)
Sets 1
Reps 5
Load 155 kg
Intensity 67.4%

[Ryan Hartigan]

Monday 24 July

Bench 5x5 105kgs @91% *All time PR

Felt terrible today, really shaky and fatigued. Was an absolute grind on the last rep but got it.