Rhino's "Competitive" "Powerlifting" log.

[Ryan Hartigan]

Tuesday. July 25, 2017

EXERCISES
Squat
Sets 5
Reps 5
Load 169 kg
Intensity 84.5%

Deadlift
Sets 3
Reps 3
Load 204 kg *All time PR
Intensity 88.7%

Squat (Breathing squat)
Sets 1
Reps 10
Load 65 kg
Intensity 32.5%

[Ryan Hartigan]

Thursday. July 27, 2017

EXERCISES
Bench
Sets 1
Reps 5
Load 109 kg *All time PR
Intensity 94.8%


Bench (Press)
Sets 3
Reps 5
Load 68 kg *All time PR
Intensity 59.1%

Assistant (Chins)
Sets 3
Reps 8

Will need to adjust programming for the Press, every last rep was an absolute grind + I doubled rest times to 6mins. No way I will be able to do 3x5 69 come Monday after volume Bench.

[Ryan Hartigan]

Friday. July 28, 2017

EXERCISES
Squat
Sets 1
Reps 5
Load 181 kg
Intensity 90.5%


Deadlift (Conventional)
Sets 1
Reps 5
Load 160 kg
Intensity 69.6%

Squat (Breathing squat)
Sets 1
Reps 10
Load 70 kg
Intensity 35%

Easy squats. BW: 86.9 -> 86.6

[Ryan Hartigan]

Monday. July 31, 2017

EXERCISES
Bench
Sets 4
Reps 5
Load 106 kg *All time PB
Intensity 92.2%

Sets 1
Reps 4
Load 106 kg
Intensity 92.2%
Notes Missed last rep last set.

Bench (Press)
Sets 5
Reps 5
Load 59 kg *All time PB
Intensity 51.3%
Notes Turning Monday into a volume day. 3x5 no longer possible. Starting at 85%of intensity day.

Assistant (Chins)
Sets 1
Reps 12
Sets 1
Reps 8
Sets 1
Reps 5
Notes Last set long eccentrics.

Volume day weight for the Bench is probably a bit high at this point. Only missed one rep so I'll do some back off sets Friday and see if I can hit another PB next week. If not I'll drop volume day weight.

[Ryan Hartigan]

Tuesday. August 1, 2017

EXERCISES
Squat
Sets 5
Reps 5
Load 170 kg
Intensity 85%

Deadlift
Sets 3
Reps 3
Load 205 kg *All time PB
Intensity 89.1%

[Ryan Hartigan]

Thursday. August 3, 2017

EXERCISES
Bench
Sets 1
Reps 5
Load 110 kg *All time PR
Intensity 95.7%

Slow on last reps but not a grind.

Bench (Press)
Sets 1
Reps 5
Load 69 kg *All time PR
Intensity 60%

Absolute maximal 5RM.

Bench
Sets 1
Reps 4
Load 100 kg
Intensity 87%

Tried some back off sets, not happening. Was too fatigued after 5RM Bench and Press

Assistant (Chins)
Sets 6
Reps 5
Notes Sets EMOM, Strict.

6x5 is about 10x easier than 3x10.

[Ryan Hartigan]

Friday. August 4, 2017

EXERCISES
Squat
Sets 1
Reps 5
Load 182 kg
Intensity 91%

Deadlift (Conventional)
Sets 1
Reps 5
Load 165 kg
Intensity 71.7%

Assistant (Breathingsquat)
Sets 1
Reps 10
Load 75 kg

Trying to learn hook grip on conventional while it's at a light weight. Currently using hook grip for warmups then alternating between hook grip, left hand pronated mixed, right hand pronated mixed each rep like I do on sumo.

[Ryan Hartigan]

Monday. August 7, 2017

EXERCISES
Bench
Sets 5
Reps 5
Load 107 kg *All time PB
Intensity 93%

Bench (Press)
Sets 5
Reps 5
Load 60 kg *All time PB
Intensity 52.2%

Assistant (Chins)
Sets 6
Reps 6

Assistant (Lte ez-curlbar)
Sets 6
Reps 6
Load 49 kg

Widened grip on bench: From pinky finger on IPF ring to index finger on ring. Was effective in helping me get through the volume.

[Ryan Hartigan]

Forgot to add last week marked a month at maintenance on 2550cal, weight has been stalled at ~86.8 for 4 weeks. Dropped calories to 100 and have gone 86.8, 86.7, 86.5, 85.9 this morning, though more dehydrated than usual for some reason.

[Ryan Hartigan]

Tuesday. August 8, 2017

EXERCISES
Squat
Sets 5
Reps 5
Load 171 kg
Intensity 85.5%

Deadlift
Sets 3
Reps 3
Load 206 kg *All time PB
Intensity 89.6%

So hook grip is a thing:

• 1st set 1st rep very easy with HG, much more difficult to hold onto bar with left and right mixed grip on later reps. Not painful.
• 2nd set 1st rep HG wasn't set properly or something and was painful but secure enough. Difficult to drop the bar because it bounces ever so much which can jar my hand.
• 3rd set 1st rep HG more like 1st set.

Meaty portion under the proximal phalanx of the left thumb only, gone numb. I think this was the 2nd rep can't be sure. Hopefully it loses all feeling permanently.

HG also doesn't cut the hell out of my hand like mixed grip does.

I think I have good hands for HG. I'm surprised some people have trouble getting their thumb past their middle finger, mine pretty much goes to my pinky without much difficulty.