Need Dad Strength, I have seven kids

[IlPrincipeBrutto]

I'll follow your progress with much interest.

IPB

[Bergie]

2/24

Squats
130x5
160x5
190x5
190x5

Press
85x5
100x5
115x5
132.5

Deadlift
195x5
235x5
275x5
315x2, 1, 1, 1 Still didn't get the 5 rep set but at least I got in 5 reps. There was about 1 to 2 min between each of the singles.

Sit ups
3x15

[Bergie]

I am a little behind on my log. Here are the results from the last 2 workouts.

2/26

Squats I wasn't able to get my squats in today. Hate it when that happens.

Bench
100x5
125x5
150x5
170x5
202.5x3
150x8

Clean
70x5
90x5
105x5
125x5
145x3
105x8

Weighted dips
35# 3x8

Weighted Pull ups
12.5x3x5

3/1

Squats
130x5
165x5
195x5
230x5
260x5 New 5RM and PR I was kinda worried about hitting this weight after missing Friday. It felt really heavy but the bar kept moving.

Bench
100x5
140x5
170x5
195x5
202.5 Matched previous 5RM bar was slow but not a terrible strain to get it locked out.

Clean
75x5
95x5
110x5
130x5
145x5

Hypers
35#x2x8

Weighted sit ups
50#x4x12

[Bergie]

3/3

Squats
130x5
165x5
195x5
195x5

Press
85x5
100x5
115x5
135x4 +1 I made a 2.5 jump instead of my 1.25 microload. I guess that's why I am microloading.

Deadlift
195x5
235x5
275x5
315x3 +1,1 Still didn't make 5 reps at 315 but did get one more than last week.

I would reset but I am gearing up for my 4/10 competition. Next week I will determine my 3RM for Squat, Bench, and Deadlift and set up my plan for the approaching meet.

[Bergie]

3/5

Squats
130x5
160x5
195x5
225x5
265x3
195x8

Bench
100x5
125x5
150x5
175x5
203.75x3
150x8

Clean
75x5
90x5
105x5
125x5
147.5x3
105x8

Weighted dips
40#x3x8

Weights pull ups
12.5x3x5

[Bergie]

This week my goal is to determine my 3RM for Squat, Bench, and Deadlift in preparation for my first Powerlifting competition. Today I will get my Bench and Squat numbers.

Bench
warm up
45x2x5
105x1x5
145x1x3
185x1x2

210x1x3
five min rest
215x1x3 New 3 RM
five min rest
220 1 rep only but, its a new PR

Squats are planned for this evening.

[Bergie]

The squats went well this evening.

Warm up
45x2x2
105x2x5
160x1x3
215x1x2

275x1x3 New 3RM
five min rest
280x1x1 New PR

[IlPrincipeBrutto]

Excellent work Bergie, congratulations.

I note that for your Bench you approached your PR weight gradually, with the last warm-up set (185) not that far away from the first max attempt (210).

With the squat the step between last warm-up set and first max attempt is far bigger, going from 215 to 275.

Why this different approach ?

IPB

[Bergie]

Thanks IPB.

When I started SS I found a spread sheet, I think on the SS wiki site, that provide warm up weights based on planned work set weight. So just plugged in my target 3rm weight and let it do the warm up set calculation.

I image that since the squat is more of total body exercise the warm up set needs to be a bit lighter so as not to over tax the body.

The spread sheet uses 80% of work set weight for last squat warm up set; 90% for the bench; and 85% for the deadlift.

[IlPrincipeBrutto]

I image that since the squat is more of total body exercise the warm up set needs to be a bit lighter so as not to over tax the body.

Fair enough.
I need the reassurance of at least a single at a high % to boost my confidence. Otherwise, I fear I won't be able to bridge the big gap between the last warm-up and the working weight.

Well done again, I look forward to see more updates on your upcoming competition.

IPB