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11-16-2019, 07:39 PM
#621
Saturday, 11/16/19
I had given blood about 24 hours before starting this session.
Squat
45x2x5
140x1x5
200x1x3
262.5x1x2
310x1x1
I felt confident that I had more than adequate depth with my rep and didn't want to push my luck.
Dips
Bwx1x2
30x1x2
57.5x3x6
I was concerned about how I would do with these. While the very first work set rep was a bit of a grinder and depth was questionable (I recorded my first set), I got into the groove and got my reps in this session.
Chin Ups
BWx1x2
10x1x2
20x3x7
Did a reset and plan to add 10lbs a week for the next few.
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11-26-2019, 09:29 PM
#622
Tuesday, 11/26/19
Missed a solid week due to a bad cold that had me hacking and coughing. Still getting over it.
Squat
45x2x5
140x1x5
200x1x3
262.5x1x2
310x3x1
Bench Press
45x2x5
95x1x5
137.5x1x3
180x1x2
212.5x3x(2-3-3)
Benched in a power rack and my set up was on the awkward side on the first set, otherwise I would have done three sets of three. Will up by 2.5lb next session.
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11-28-2019, 09:02 PM
#623
Thursday, 11/28/19
Tweaked my lower back doing Tuesday's session; getting better but it still seems to hurt when I go to set my lower back. I'm also still getting over this cold.
Press
45x2x5
67.5x1x5
97.5x1x3
127.5x1x2
150x3x(1-2-3)
Deadlift
135x2x5
185x1x5
265x1x3
347.5x1x1
Had planned to do my warm up sets and see if I thought I could try for 410lb. I likely could have gotten rep number two in if I had flipped a hand but decided to just save it for next week.
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12-03-2019, 09:29 PM
#624
Tuesday, 12/3/19
Squat
45x2x5
140x1x5
200x1x3
262.5x1x2
310x3x3
Felt stronger this week (still having to cough and blow my nose occasionally), especially on the first work set. Had a grinder at the end but did it.
Bench Press
45x2x5
95x1x5
140x1x3
182.5x1x2
215x3x3
My set up in the squat rack seemed better (didn't hit the pins as often as last session). Not that much trouble getting my threes in.
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12-05-2019, 09:26 PM
#625
Thursday, 12/5/19
Press
45x2x5
67.5x1x5
97.5x1x3
127.5x1x2
150x3x3
The last set was on the ugly side.
Deadlift
135x2x5
185.x1x5
265x1x3
347.5x1x2
410x1x2
I'm doing a powerlifting meet on the 14th. Was hoping to get at least three reps this week, but will open with 405 instead.
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12-07-2019, 09:39 PM
#626
Saturday, 12/7/19
Squat
45x2x5
140x1x5
205x1x3
267.5x1x2
315x1x1
My right quad was sore as if I had tweaked/pulled something so I didn't push my luck tonight.
Dips
BWx1x2
25x1x2
50x3x7
Chin Ups
BWx1x2
10x1x2
20x3x6
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12-10-2019, 08:59 PM
#627
Tuesday, 12/10/19
Squat
45x2x5
140x1x5
205x1x3
267.5x1x2
315x1x1
Still having pain in the side of my right leg.
Bench Press
45x2x5
97.5x1x5
140x1x3
185x1x2
217.5x1x3
Last session before my next powerlifting meet. My goals are a 325lb squat (seems a bit dubious at the moment), a 225lb BP (confident in this), and a 450lb deadlift for a 1000lb total.
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12-15-2019, 08:49 PM
#628
Saturday, 12/14/19
My first full power meet in five years.
Squat
313x1
325x1
330.5x1
Didn't get to warm up as thoroughly as I wanted to, but still hit my goal of 325lb. Last attempt was a real grinder.
Bench Press
214.75x1
225.75x1
231.25x1
Likewise hit my goal of 225lb and then some; easier than I expected.
Deadlift
407x1
429x0
429x0
Alas, can't win them all and the 1000lb total was not to be. The bar barely budged at 429lb. Part of the problem was likely the bar; the center of it didn't have the shoulder wide smooth section and width ring set up that I'm used to. It hampered my set up more than I should have let it.
Despite the setback at the end, I totaled 968.75lb, which was 44.75lb more than my previous meet when I came in about 12lb heavier.
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12-21-2019, 01:48 PM
#629
A quick question. I was directed to your log while searching how to incorporate running with lifting.
Do you still run? How do you manage both lifting (you have some good numbers) and running together?
I am doing advanced NLP and planning to shift to HLM after the next squat stall. I have not run a single mile during LP. I want to race 1500 m in Dec 2021 (long time away, but this event is very important to me). I was just 58 kgs (height 5'4") when I raced last time, but at 72 kgs now I probably would get lapped. I aim to do 5:20 to 5:30 metric mile in Dec 2021. But I also do not want to lose my strength gains.
Any advice?
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12-24-2019, 07:23 PM
#630
PuliMorgan,
I've just gotten back after a weeklong break from lifting so just saw you post.
I still run; more than I've run in the last several years as I'm nearing 1000 miles for this year. My running schedule is typically as follows: 40 minute hard runs on Tuesdays, Thursdays, and Saturdays. 40 minute runs at a 9-10min per mile pace on Wednesdays and Fridays, and a 10mile run on Sundays with the next day off. I run in the mornings, usually at 7;15AM or 6AM if I have to work earlier in the morning and weight train in the evenings T-Th-Sat around 7:30P after work.
I've been doing a sort of periodization routine where I'll do sets of five until I start stalling, then drop to sets of three and do those until I can stall out on those. Afterwards I usually do a reset, either 10% or back to the last poundage that I was able to do sets of five with. I never got in the habit of doing this with deadlifts, if I can't get a working set of five after a few weeks I'll do a 10% reset. I've been fairly successful with this set up as lately I've been getting faster at the various distances I run and my strength levels are still somewhat respectable.
Hope some of this helps you.
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