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

[DeriHughes]

Solid volume session tonight. Long session but hit a couple of PRs. Didn't finish until 10.45pm though - smashing ZMA and camomile tea in the hope of getting to sleep before midnight..

Monday 9th June:

Squat - belt, wrist wraps: 60kg x 5 x 2; 100kg x 3; 140kg x 2; 160kg x 1; 185kg x 1; 185kg x 8 @ 8.5; 185kg x 4 x 3 @ 8.5, 8.5, 9 - PR for 8. e1RM ~276kg apparently (yeh right - definitely need to re-calibrate Mike T's tables for higher rep sets..) Set of 8 was a new challenge, pretty wiped out afterwards. But great to hit it and back it up with three solid 4s as well.

Bench, belt, wrist wraps, comp grip, touch n go: 60kg x 5; 80kg x 3; 100kg x 1; 115kg x 1; 115kg x 6 @ 9; 115kg x 4 x 3 @ 8.5, 8.5, 9 - PR for 6. e1RM ~155kg apparently. 6 rep set was a mess - hit the j-hook about 4 times, bar path all over the place. After 5 reps felt I was good for 8 but totally lost it on the 6th. Not a real 9 but not sure where else to rate it.

Press - belt, wrist wraps: 40kg x 5; 60kg x 2; 75kg x 4 @ 10 (whoops); 70kg x 4 @ 9.5 - just doing as assistance. Pretty fatigued by this point.

Squats will go to 195kg next volume session; Bench to 117.5kg.

[DeriHughes]

Mesocycle two, volume day two - good day at the office. I can deadlift again.

Last two sessions have used a new pre-workout: BCAAs, HMB, beta alanine, creatine and 100mg caffeine. Seems to work very well.

Thursday 12th June

303 tempo squat, no belt - 130kg x 5 x 2 @ 7 - treating these as a TM style light day just to keep my form tight

Sumo deadlift, belt, socks - 60kg x 5 x 2, 100kg x 5, 140kg x 3, 160kg x 1, 180kg x 8 @ 8, 180kg x 4 x 3 @ 8,8,9 - PR for 8. Back in the deadlifting game. Kept light to work on form but the set of 8 was way way easier than 190kg x 4 two weeks ago. Changed a couple of things - slightly wider grip, slightly narrow stance, cued knees out hard and pull back, focused on hips more than quads. Felt good.

[45 minute break to eat dinner with the wife. Ham, 3 eggs, chips, beans. Not sure it would get Jordan intra-workout nutrition approval but it was damn good]

3 second pause bench - 60kg x 5 x 2, 80kg x 3, 92.5kg x 7,5,5,5 all @ 9 - decided to use these to get used to using rpes to regulate a set. At the bottom of the learning curve on that but these felt pretty solid.

Very close grip bench (index fingers on smooth) - 92.5kg x 8 @ 9, 92.5kg x 7 @ 9 - for dem tris

[Derf123]

We are tempo squatting the same YEAH!

[DeriHughes]

Right, I'll have to do 200 next week now.. Joking aside, doing slow on squats is surprisingly hard. Probably some time under tension bullshit or something.

[Derf123]

Primarily hard because I got them at the end. Also, I find it hard to keep myself from doing the concentric phase quickly.

[DeriHughes]

I'm a bit worried they're going to stop me being explosive on 'proper' squats but I think on balance they are good for working on strict form

[Derf123]

I agree, Jordan has me doing pause squats as well, which I think help with explosiveness.

Honestly, I have no clue - I just do what he says.

[DeriHughes]

Intensity Day

Squats - 60kg x 5 x 2, 100kg x 3, 140kg x 2, 160kg x 1, 180kg x 1, 200kg x 1, 210kg x 1, 210kg x 5 @ 9, 210kg x 2 x 3 @ 8,8,9 - 10kg PR for 5. e1RM ~273kg. Squats feeling very solid at the moment. Nice to hit a big PR. Will go to 220kgs next time round

Comp grip paused bench - 60kg x 5 x 2, 80kg x 3, 100kg x 2, 115kg x 1, 125kg x 1, 125kg x 3 @ 10, 125kg x 2 x 3 @ 9.5 - equals touch n go PR for 3 so guess that's a PR. e1RM 139kgs. Bench doesn't seem to be moving but will stick with higher volume approach and see what happens.

Pathetic chins with band - 6 sets of 3 peppered throughout..

[Derf123]

That is so impressive Deri. Derf out...

[Rich Rowe]

I see you had a busy day yesterday, Deri...

Just did a quick bit of adding up - 4 1/4 tons moved on squats and nearly 2 1/2 tons on bench..!

Keeping an eye on this thread with great interest.