Sam's Powerlifting Log

[HardGraft]

I had a log in the starting strength novice section. I have changed my routine up a bit as i'm competing in a University Championships equipped (IPF rules), rather than unequipped, so my training between now and the meet (21st Nov) is going to be slightly different.

I competed unequipped at the weekend. My lifts can be seen here: http://www.youtube.com/watch?v=PDOdnqONnZg

Squat: 185, 200, 205 (fail)
Bench: 100, 107.5, 112.5 (fail)
Deadlift: 205, 222.5, 230

All lifts in KG.

Any comments would be greatly appreciated, good or bad.

My major weakness is my upper body strength, so im going to be working a lot on that. I have been lifting starting strength style for around 6 months now (slightly periodised between 2 unequipped comps).

Age: 22
Height: 6ft 1
Weight: 104.5kg

[HardGraft]

First session back from meet. Felt pretty fresh so decided to train yesterday and ease back into it rather than take any more days off.

Tuesday 6th October

Bench press
bar x 5
60 x 5
80 x 3
90 x 5 x 5 (touch and go on chest)

Dumbell bench press
30 x 8 x 3 (felt light and easy)

Press
bar x 5
40 x 5
60 x 1
65 x 5
65 x 5
65 x 4

Felt pretty weak on these today

Chin ups
bw x 6
bw x 6
bw x 5
bw x 5

Need to improve my strength on these.

[HardGraft]

My reugular routine, starting next week is going to look like:

Monday

Bench press 5 x 5
Press 3 x 5
Chin ups 4 x 6
Dips 3 x 6

Tuesday

Equipped squat
Equipped deadlift
Glute/ham raise

Thursday

Equipped bench
Raw bench
Pin lock outs
Pendley rows 3 x 5

Friday

Raw squat 5 x 3 (Not all out, a rep in each of the sets)
Raw sumo deadlift 4 x 3 (working technique at first as have not sumo'd much)
Powerclean 5 x 3
Leg press sets of 5 ramping up to a max set of 5

It looks and feels all over the place at the minute - I enjoyed the strict SS programme. Its what I can fit in currently with my work commitments and going to change it up a bit for this equipped comp. After that I will revert back to SS and progression on to TM.

[Toni Kallio]

Good luck with the meet. I'm going to compete in my first powerlifitng meet November 6th. Didn't have time to check your lifts on youtube yet but I'll try to make some time for it. Your squat/dealift is stronger than mine, on the mench I'm slightly ahead of you. My log is also here if you want to check it out.

Toni

[HardGraft]

Cheers mate appreciate the critique. I'll make sure i drop by your log.

[HardGraft]

About to lift now in gear for the first time. See how my squats and deads go...

[HardGraft]

So my first time in a squat suit tonight..Pretty difficult at first but with heavier weights managed to get very close to depth and force my knees out.

Squat
bar x 5 Half suit
60 x 5 " "
90 x 3 " "
120 x 3 " "
140 x 3 " "
160 x 2 " "
180 x 2 " "
200 x 1 " "
200 x 3 Half suit and wraps
210 x 1 Half suit and wraps
220 x 1 Half suit and wraps

Raw deadlift
60 x 3
100 x 3
140 x 1
180 x 3 x 4

GHR
bw x 3
bw x 3
bw x 3
Just getting used to these also. Felt very hard, think its going to bring the hamstrings up nicely

[HardGraft]

had to change up my plan due to work commitments, so will be training 3x per week which will look like this.

Mon
Squat (raw) - 5 x 3 (9 RPE a rep in each set)
Deadlift (raw) - 3 x 3
Good morning - 3 x 5 / Sumo deadlift 5 x 3 (alternate each week)
Leg press - ramping up to a balls out set of 5
Chins - 4 x 5

Tues
Bench press (raw) - 5 x 3 (9 RPE a rep in each set)
Press - 3 x 5
Dumbell bench press - 4 x 8
Close grip bench - 4 x 6
Hammer curl - 3 x 8

Thurs
Squat (equipped)
Bench (equipped)
Glute ham raise - 4 x 6

Its not ideal but sure I can make progress on it. Was debating whether to train on Friday but think I will have it off as I have the heavy equipped session on Thursday night. Not sure what sets/reps to use on the equipped session but will get some help off the PL'ing coach.

[HardGraft]

Monday 11th October

Squat
bar x 5
60 x 5
90 x 3
120 x 2
140 x 1
160 x 3 x 5
Felt OK, should have felt lighter. Suppose getting over the comp and getting used to the new gym and bars etc.

Deadlift
60 x 3
100 x 3
140 x 1
160 x 1
180 x 3 x 3
Fine.

Good morning
bar x 5
60 x 5
70 x 5
Stopped there my hams were done.

Leg press
10 plates x 5 Easy
12 plates x 5 "
14 plates x 5 "
16 plates x 5 "
18 plates x 5 Getting pretty hard (could have done 6-7)

Pretty disapointed, theres no more room on the leg press for any more plates (its a good machine otherwise). The gym only has 20kg plates so that is going to be the most I can do. May have to up the reps and do more sets.

Chins
bw x 6
bw x 6
bw x 6
bw x 5

My legs are in bits. Will take a bit of getting used to the volume

[HardGraft]

First day in the new gym and it is a gym built for chodes, so i'm sure there are going to be some funny observations. All ready today some gym goer was doing a set of 20 one arm chins on a weight assisted chin station?! Whats the point, use your bodyweight and get stronger. Even if you cant handle your bodyweight, use less weight assisstance, lower the reps, and adapt. Everyone was looking at me like I had 2 heads for deadlifting 180 and leg pressing 18 plates - good times!

On a plus side, the guy was OK with me using chalk.