Stephen Wokanick's Powerlifting Log

[Stephen Wokanick]

reverse grip bench press
bar x 10
95 x 5
135 x 5
185 x 5
205 x 3
220 x 5
220 x 5
220 x 5
220 x 5
220 x 6

- Touch & go reps.

chin up
+5 x 10
+5 x 10
+5 x 10

neck harness
flexion x average band x 30
flexion x average band x 30
flexion x average band x 30



Notes:

- BW 184.8 this morning.

- Today was my first back training specifically for a meet. First day of a 15 week cycle. Feels good to be back at it and to have a goal in mind and a plan in place when going to the gym. That process is very motivating. I can't seem to get the juices flowing with no goal in mind and my training always sucks.

[idlehands]

which meet are you training for, and are you out of the hudson valley area?

[Stephen Wokanick]

squat
bar x 5
135 x 5
135 x 5
225 x 3
225 x 3
315 x 1
335 x 5
335 x 5
335 x 5

- No belt.

paused bench press
bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

RDL
135 x 5
205 x 5
205 x 5
205 x 5

tricep extension
25 x 10
45 x 10
65 x 10
85 x 10

pec deck
45 x 10
60 x 10
75 x 10
90 x 10

[Stephen Wokanick]

Volume 5/26



squat
bar x 10
135 x 5
225 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5

- No belt, first time using my brand spanking new Nike Romaleos. They're great. I feel absolutely glued to the floor, heels are like sucked into the heel cup and super stable. The texture of the soles is awesome, very grippy/sticky. The Velcro bands are in the perfect places. I probably could have ordered a half a size down, but these fit very well. I'm an 8.5 in almost every brand shoe I buy, and I used my friends last week which were a 9 and felt big, so I just went with 8.5. I have wide feet and my pinky toe was still pushing against the edge pretty good but when walking they have a little play. I guess that doesn't matter much if I'm just standing sill and squatting but I would have liked em just a tad snugger. Some thicker socks will do the trick.

- Lateral pressure is much better with new shoes and I find it easier to sit back into my squat which absolutely beat the crap out of my hamstrings and glutes. Very surprised how much difference a pair of shoes can make.

- No belt, Reps felt hard

paused bench press
bar x 10
95 x 3
135 x 3
185 x 3
225 x 1
240 x 5
240 x 5
240 x 5
240 x 5
240 x 4 + F
240 x 1

- Meh. Fluke. Had a tiring day, didn't eat well. I shouldn't have missed that last rep.

row
135 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

GHD sit-up
10 x 10
10 x 10
10 x 10

- I was literally sore from last week's 10 x 5 until today. I'm getting a much longer ROM than I usually do and it's killing me.

[Stephen Wokanick]

Recovery 5/28




squat
bar x 0
135 x 5
225 x 3
235 x 5
235 x 5
235 x 5

- In awe of how much better I can sit into the hole with these new shoes. Complete game changer. Abductor/groin/glute/hastring have never gotten so much work before.

paused bench press
bar x 10
95 x 5
135 x 5
195 x 5
195 x 5
195 x 5

- 5 second pause

stretching/Turkish get-ups

[Stephen Wokanick]

Intensity 5/30




squat
bar x 10
135 x 5
225 x 4
belt
315 x 3
365 x 2
415 x 5 (5RM)

paused bench press
bar x 10
95 x 3
135 x 3
185 x 3
225 x 3
255 x 1
280 x 1
280 x 1
280 x 1
blue slingshot
305 x 3
305 x 3

deadlift
135 x 5
225 x 4
belt
315 x 3
405 x 2
485 x 3
435 x 5

Turkish get-up
45 x 1


Notes

- BW 188

[Stephen Wokanick]

Volume 6/2




squat
bar x 10
135 x 5
225 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5

- No belt. Freakin Romaleos are just amazing. Very easy considering I loaded and spotted at a meet on Saturday which absolutely wrecked my lower back, glutes and hamstrings. I was only going to 3 x 5 today but everything felt good.

bench press
bar x 5
135 x 5
185 x 3
225 x 1
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

- Touch and go. Surprisingly easy considering it's 5-lbs off of my 5 x 5 PR.

parallel grip pull-up
bw x 15

- For the past month or so chin/pull ups have been an issue. I don't do pull up(pronated) because it hurts my bad shoulder. I sprained my wrist doing chin-ups somehow recently and it has gotten better, but still irritated and I don't want to risk not being able to bench if I hurt it bad again. My only option was parallel grip pull-ups, but they too hurt my bad shoulder but in a different way. SHARP pain in my arm pit area, right where my lat and rear delt meet. So no pull ups for a while I guess

row
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

- Doesn't hurt anything.

decline sit-up
25 x 10
10 x 10
10 x 10



Notes

- BW 189

[Stephen Wokanick]

Recovery 6/4



squat
bar x 10
135 x 5
225 x 5
245 x 5
245 x 5
245 x 5

clean & press
bar x 10
95 x 5
135 x 5
155 x 3

- Right shoulder pain.

paused bench press
200 x 5
200 x 5
200 x 5

- 3 second pause

neck curl
10 x 50
10 x 50



Notes

- BW 190

[Stephen Wokanick]

Intensity 6/6




squat
bar x 10
135 x 5
225 x 4
belt
315 x 3
365 x 2
405 x 1
425 x 5 (5RM)

paused bench press
bar x 5
135 x 3
185 x 3
225 x 3
245 x 1
265 x 1
285 x 1
285 x 1
285 x 1
blue SlingShot
310 x 2
310 x 2

- Bench was slow today. Kept my butt down for the first two reps of 285. SlingShot work was terrible. I had nobody to unrack for me, maybe that was the reason for the suckfest.

deadlift
135 x 5
225 x 4
belt
315 x 3
405 x 2
455 x 1
495 x 5 (5RM)

- Left hand gave at the very top of the last rep, calling it a completed rep may be a little generous but the grip was the sole issue so I' counting it.



Notes

- BW 189




Notes

- BW 190

[Stephen Wokanick]

Volume 6/9




squat
bar x 10
135 x 5
225 x 5
315 x 3
335 x 5
335 x 5
335 x 5

- No belt getting easier. Cutting down on lower volume now that the meet is only 4 weeks away,

bench press
bar x 5
135 x 3
185 x 3
225 x 3
255 x 5 (5RM)
255 x 5
255 x 5
255 x 5
255 x 5

- 5RM and 5 x 5 PR. Felt easy too.

row
135 x 5
185 x 5
215 x 5
215 x 5
215 x 5

decline sit-up
10 x 10
10 x 10
10 x 10