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

[DeriHughes]

Light Day

Paused Beltless Bench - 100kg EMOM - 3x10 - weight about right for light day I think. Kept pauses to 1-2 seconds

Chins - 19 total, 4, 4, 3, 2, 3, 2, 1 - slowly making progress

Bodyweight down to 125.3kgs this morning. Thinking of tightening diet to trim down slowly from here. 27% bodyfat is too much.

[DeriHughes]

Little deload day as I'm doing a local meet on Sunday to qualify for nationals next year. Just hit squat and bench openers.

Squat - 170 x 1, 200 x 1, 215 x 1, 230 x 1

Paused bench - 120 x 1, 130 x 1, 135 x 1

Plan is to take it fairly easy but still hit some modest PRs to get a good sense of where I am with 7-8 weeks to go to Worlds. Something like:

Squat: 230 - 245 - 257.5
Bench: 135 - 145 - 150
DL: 230 - 250

Would give me a 17.5kg PR total if I can execute that.

[DeriHughes]

So, meet went well. Executed plan above to hit three PRs and add 17.5kg / 38lbs to my total. Definitely had a bit in the tank in the tank as well - nothing was above a 9.5.

Total is now 657.5kg / 1449lbs

Also introduced a good mate to his first meet which was awesome

Squat video below, waiting to get my bench and deadlift videos from a mate

https://youtu.be/vabkuTSDY9U

[DeriHughes]

Squat is ridiculously fast there. Nice.

Thanks mate! Went up ok. Now wondering if it's worth taking out 272.5kg at Worlds on 1st November.. Should probably be sensible and just take 262.5-265kg or so though.

[DeriHughes]

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[DeriHughes]

I honestly don't know. I've only ever failed one squat, which was 260kg at the Four Nations last year. 257.5kg on Sunday definitely didn't feel easy, but it did move fairly fast so I've clearly got more in the tank for a 10 second misery-grind rep. But 15kgs is a lot more - an extra 5-6%. I hadn't deloaded much though.

I'll have to see how training goes. Planning to run triples up to 250x3 over the next six weeks. If I can hit that, then 272.5kg is probably worth a punt.. If not, I'll get it before Christmas.

[DeriHughes]

Recovery session. No dramas.

Squat - 180 x 5 x 2
Bench, TnG, Beltless, EMOM - 100x3x10
Banded chins 5x5

That's all folks

[DeriHughes]

Felt like shit going into this morning's session. 7 month old is sick (i.e. not sleeping well), and I'm pretty blocked up and achy as well. Plus a bit of latent fatigue from the meet <4 days ago. But, am not going to be able to train properly until next Thursday so had to get some volume in. Just did lots of fives and RPEd it up to around a 9 on everything.

On the plus side, I was able to use my new Do-Wins for the first time. I like.

Thursday 10th September:

Squat - 5 x 60, 100, 140, 170, 190 @ 7, 200 @ 8, 210 @ 9, 190 @ 8.5 - 210 felt hard (think my 5RM is around 230-235kg at the moment so this was well off that) but got 4-5 decently heavy sets of five in so can't complain

Bench - 8 x 60, 5 x 80, 100 @ 7, 105 @ 7, 110 @ 6.5, 115 @ 7.5, 120 @ 9, 115 @ 9 - everything felt painful (like aching joints and muscles) so took ages to get warmed up. 100 felt like shit so just stepped up slowly from there, got better, and then got harder whilst still being light.

Deadlift, Oly shoes - 5 x 100, 140, 160 @ 7, 170 @ 7, 180 @ 9 - hooked up to 160, then mixed grip. Flagging by this point so just got a bit of work done and called it a day.

Hopefully enough to tide me over until I can train properly again in a week.

[DeriHughes]

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[DeriHughes]

Got a full video of my three top lifts from Sunday's meet together. Pretty pleased with how fast they are for three PRs. Would love to hit 670kgs on 1st November, which I think should be do-able - squat 262.5kg, bench 152.5kg, deadlift 255kg would get me there and I think I've got more like 270-155-260 on a good day.