TM for powerlifting - 10 weeks to 1400, courtesy of PPST3

[DeriHughes]

You got me. I am all about the abzzz. Summer is coming after all.

[Derf123]

I keep a secret stash of dumb bells in the bathroom...

[DeriHughes]

Little light day

Front squat 5s, no belt, flat shoes - 45, 90, 90 - last set was easiest but these are still hard for the weight. Reckon a short LP should get me to some respectable numbers.

Snatch grip deads, straps, no belt - 5s - 60, 100, 140, 160 - grip was the weak point despite straps, otherwise these were straightforward. Need to learn to use straps. Going to try and keep a light pulling day with snatch grip / sumo deads in for 3-4 working sets of five. Works well after coaching.

3-4 sets of 10 per hand with CoC 0.5

[DeriHughes]

Monday 6th April

Squat - singles - 180, 200, 215 @ 6, 225 @ 7.5-8 - all felt pretty smooth

DE Box Squat - 150kg x 2 x 10 on 1 minute clock. About the right weight I think

Push press - 80 x 5 @ 7, 85 x 5 @ 8.5, 87.5 x 5 @ 9 - technique is sloppy on these but decent line in the sand

Close grip bench - 115 x 5 x 3 @ 8, 8.5, 9 - harder than they should be, but mainly in the tris

Prowler - 6 x 20m round trips, no weight, high/high handles apart from 1st which was high/low. Rest went 1 min, 2 mins, 1 min then 2 mins for the rest. Heart rate up to 181 at peak.

[Derf123]

Squat machine!

[DeriHughes]

Bro'ing it up in the hotel gym in Tenerife

4-5 sets of 6-10 reps with 1 min rest of:

Incline bench
Lat pulldown (chin grip)
Sit up / plank superset
Seated cable rows, v-handle
Tricep press downs
CurlzZz

+ 5 Wingates

[DeriHughes]

Another make do sesh in our hotel. Non standard bars so don't know weights. Just made sure it was hard ish. 1 min rest on most of this.

Press - 6 x 5, first reps cleaned
Barbell rows - 4 x 10
CG Bench - 6 x 5
Lat pulldowns - 10, 8, 6, 4, 5 x 2, 5 (ramping weight)
GHR - 4 x 6
LTE - 2 x 15, 2 x 8

[DeriHughes]

Friday night pull-a-thon

Clean & Press - 60x3x2, 70x3, 80x3, 90x1, 95x1, 100xF (clean) - my cleans suck. I need to unsuck them.

Deadlift, Oly shoes, no belt - 140x3, 160x3, 180x5x3 - easing into some volume on DLs. Hooked apart from last set. All easy.

Bent over row, strict - 80 x 6, too heavy, 70 x 7, too heavy, 60 x 10 x 2 - alternated with a few fat man banded chins

[DeriHughes]

Monday 20th April

Press - 75 x 5 - too light - 80 x 5 x 3 - think this is a PR for 5s across. Was pretty easy. Going to run a short twice a week Press LP while coaching.

Fat man Chins, black band - 3 x 2, 5 x 3 - too easy, need to add reps. Doing a vol / int split for chins.

Close grip bench - 115 x 5 x 3 - harder than they should be. Blaming the presses.

LTE - 26 x 12 x 2, 31 x 12 x 2 - 1 min rest, too easy

[DeriHughes]

Little bit of squatting

Tuesday 21st April

Squat - singles up to 225, didn't feel explosive (putting that down to long day at work and being poorly hydrated) but never in danger of a miss

DE Box Squats - 150 x 2 x 10, 1 min clock. Don't know if these will do anything for my squat - they feel like conditioning

Good morning, flat back, to pins - 60 x 10 x 4 - a little light. Trying these out for extra low back / hamstring work instead of pulling, because I've increased my pulling work on Friday. Will see what happens.

Quite liking the four day split I've accidentally found myself on