Stephen Wokanick's Powerlifting Log

[Stephen Wokanick]

back ext
bw x 50

press
195 x 1 + F
207.5 x F
205.5 x F

- My LEFT shoulder was lagging bad today, which is strange because that's my healthy shoulder. It was so bad I checked the bar twice during warm ups because I thought I misloaded. After the 195 fail I knew I wasn't going to press anything useful so figured fuck it, try for a small PR. Makes sense right? First attempt was actually very close. If I were fresh I could PR press which makes me feel good.

bench press
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5

- Cannot neglect bench anymore if I want to press big. Linear press gains are over, time to move back into Texas Method alternating press/bench emphasis press weekly.

squat
275 x 5
135 x 20

- 275 x 5 was like RPE 3 lol but because of my back AIDS I got nervous. Back just felt creaky and fragile, not painful. But I felt like I was walking a tight rope of injury. 135 x 20 was fun.

chin up
bw x 15
bw x 15
bw x 15


Notes

BW 178

[idlehands]

high bar or low bar? what kinda squats are these? hows the hip?

[Stephen Wokanick]

high bar or low bar? what kinda squats are these? hows the hip?

They've been high bar for a week or so now. Hip feels better after ART.

[Stephen Wokanick]

prowler
150 x :20 on 1:40 off x 7 rounds

- First couple of rounds I went 110% so by the last couple my speed was down considerably. Felt good.

barbell sleeve wrist roller
25 x 1 x EMOM for 10 minutes


Notes

BW x 177

[Stephen Wokanick]

back extensions
bw x 50

press
145 x 5
145 x 5
145 x 5

low bar squat
bar x 5

- Whole lotta nope...

back extensions
15 x 30
15 x 30


Notes

BW 176

Lungs are BAD. Been using inhaler just to breath without struggling doing daily chore type stuff.

[Stephen Wokanick]

back extension
15 x 50

low bar squat
bar x 10
135 x 3

- Felt a small pop and pain down both glutes, just like the first time I hurt my lower back. Pretty painful. Forget squatting. Sticking to prowler and back extensions.

bench press
250 x 3
250 x 3

pin press
270 x 1
270 x 1

- Set up a little to low. Maybe only 3" off chest so a vry awkward and challenging place to start from.

chin up
80 x 10 (10RM)

https://www.youtube.com/watch?v=89laNWeAFN8


Notes

BW 177