My Road to the Swiss Powerlifting Olympics

[pshotsb17]

27.07.2017

Day 2, Week 5
Bench
130 1 8
115 5 8
115 5 8
115 5 8
115 5 8
115 5 8

3005.0
31.9%

2ct Pause Squat
142.0 4 8
145.0 4 8
150.0 4 9
150.0 4 9
145.0 4 9
145.0 1 9
stopped, belt bruised rib
3073
29.9%

Press
45 8 6
55 8 7
DNF
Rib pain
800
45.6%

[pshotsb17]

29.7.17 - Did not train, rib pain too intense.

Trained the following week on 2.8.17, a deload week - myoreps.

Competition Squat
KG Reps RPE
100 15
100 3
100 3
100 3
100 3
100 3
3000
66.7%

Competition Bench
KG Reps RPE
81 20
81 4
81 4
81 4
81 3

2835
58.8%

Competition Deadlift
KG Reps RPE
130 10
130 2
130 2
130 2
130 2
130 2
2600
75.0%

[pshotsb17]

Started the 2nd stage of the cycle this week. Missed Monday so started on Wednesday with Bench day. Felt recovered, but rib pain still there.

B - 09.08.17
Competition Bench
130.0 1 8
135.0 1 9
127.5 3 9
127.5 3 9
127.5 3 9
127.5 3 10
1795
30.2%

2ct Pause Squat
142.5 3 7.5
145.0 3 8
152.5 3 9
152.5 3 9
152.5 3 9
152.5 3 9
2692.5
31.8%

Pendlay Row
80.0 6 6
95.0 6 7
105.0 6 9
95.0 6 8
110.0 0
110.0 0
2250
57.9%

Tired. Gassed. WTF.

[pshotsb17]

D - 11.08.17

Good thing Deadlift day is on a Friday bc this was pretty heavy, left my erectors super sore, and got a bit of sporadic sciatica.. hmm.

Competition Didlift
202.5 1 8
210.0 1 9
195.0 3 9
195.0 3 9
195.0 3 9.5

2167.5
33.7%

Press
85.0 1 8
95.0 1 10
82.5 3 9
82.5 3 9
82.5 3 9
82.5 3 9
1170
29.9%

3-0-3 Tempo Squat
100.0 6 6
110.0 6 7
130.0 5 10
120.0 6 8
120.0 5 10
Rib pain became too much
3230
23.1%

[pshotsb17]

S - 14.08.17

I am positioning the belt lower than normal (below where it would be if centered over navel) to be nice to my rib. Dont want to admit that the belt may be too wide...

Competition Squat
155.0 1 8
160.0 1 9
150.0 3 9
150.0 3 9
150.0 3 9

1665
35.6%

2ct Pause Bench
117.5 3 7
122.5 3 8
125.0 3 9
125.0 3 9
125.0 3 9
125.0 3 9
2220
33.1%

No DL work today, ran out of time.

[pshotsb17]

I fell off the forum updating horse. three weeks ago I tested PRs, took a week break, and last week started training again on a volume cycle.

Progress of Testing - Overview:

Log Start, 22.4.17: 160 Sq, no data Bench, 200 DL.

23.06.17: 170 sq, 140 Bench, 220 DL (fast but rounding thoracic spine)

Most recent results, circa 11.9.17:

Squat: 175kg with belt. Had to do it in a squat stand rather than the rack bc the gym was packed, very close to the wall. threw me off a bit, focus wasn't there so I think I could have gotten 180, as speed was good.

Bench:150kg - this was a weird one. On the way up, halfway up, the weight stalled, the bar started to pivot toward the rack on the right, the spotter touched it to stop it and then it just shot up. he maintains he didn't help me up, but he interfered, so technically a no-lift, but the crazy thing was how fast it went up once I regained control of the bar.

Deadlift: 227.5kg - meh. crossed 500lbs, and the speed is good, but the form is not great. I am very frustrated with my inability to keep a flat back at higher weights. I think my back is disproportionately week. Current volume cycle has a lot of rows and pull ups and I am already feeling the pain.