Back to PL after years of Muay Thai and Jiu Jitsu

[TS32]

Quick background...

Began lifting heavy with intent and foresight in late 2010. Before that I had certainly lifted plenty while playing college football and in high school as well, but always on some program that was way too complicated for my strength levels.

Towards the end of 2011 I decided to enter a PL meet where I posted a 435lb squat, 290 bench, and 460 sumo deadlift at the body weight of 198. Around this time I had begun working for a Muay Thai kickboxing gym as their strength and conditioning coach so I decided to take advantage of the free training there. I also began training Brazilian Jiu Jitsu and competing several times a year.

During this time I usually ran some sort of half-hearted 5/3/1 program and cut down to as low as 160 for competition. Never squatted much over 300 during this time, and only lifted twice a week considering the workload that MT and BJJ required.

Around this time I linked up with Jordan to begin handling my weightcuts and as time passed I began to lose interest in the fight game and realized the only time I really enjoyed in the gym was under the bar. Considering I doubt going pro at my age (27) is realistic (therefore I'll never be paid to fight) and that I no longer enjoy the training, I figured I would return to powerlifting as I both enjoy it and am paid to be a strength coach. Jordan will be taking over my programming come March first and until then I am going to enjoy the time to eat somewhat foolishly and try and milk some LP.

Long term goal is the 220 class as I want to get huge, but for the next few months, I will prob stick around 181. I have my SFGII kettlebell cert in April where I will have to pass a few strength and conditioning standards but after that its full steam ahead for PL competition.

[TS32]

Tues 2/18/14
Squat (getting used to low bar again)
45x2x5
135x5
185x5
225x5
275x5
225x2x5

Press
45x2x5
95x5
125x3x5

Pull ups
3 x 10

My low bar technique is really rusty. Was planning on hitting 3 sets at 275, had been squatting over 300 high bar last week, but my lower back wasn't having it. Might also have something to do with still being drained from a Muay Thai fight on Sunday. Oh well, felt good to just lift and call it day.

[TS32]

Thurs 2/20/14
Squat
45x2x5
135x5
185x5
235x3x5

Bench
45x2x5
95x5
135x5
185x3x5

Superset (5 sets)
BB curls (just the bar) x 5
Dips x 5

Low bar position still a little wonky but much better than Tuesday. Adductors are sore as hell though, clearly weren't used much with my high bar technique. Bro'd out at the end with a little arm pump superset bc....arms.

[TS32]

Mon 2/24/14

Squat
45x2x5
135x5
185x5
215x3
245x3x5

Still dialing in my lowbar technique after training highbar for the majority of the last year. Slightly tweaked my right adductor, hopefully it heals quickly.

Press
45x2x5
95x5
115x3
130x3x5

Deadlift
135x5
185x5
225x3
275x5

First time deadlifting in over a year. Felt really good and could really feel my back tighten up under the load.

In other news, coached my first lifter in a PL meet on Saturday. Great experience even if I was running on 2 hrs of sleep. Drove down Friday night (9pm) after work (LA-PDX ~6hrs) and she had to weigh in at 6:30am the next day. She went 8/9 and finished with 248/137/275 setting two PRs. More importantly she had a great time and looks forward to competing in the future.

[TS32]

Began Jordan's programming today

Mon 3/3/14
LBBS
45x2x5
135x4
225x4
265x4 @7
275x4 @7.5
295x4 @9
280x2x4 @8
280x4 @9

Bench (1 sec pause)
45x2x5
135x4
155x4
175x4 @7
185x4 @8
195x4 @9
185x4 @8
185x4 @9

Bench (2 sec pause)
135x7 @7
145x7 @8.5
150x7 @8.5
155x7 @9
145x7 @8
145x7 @9

First time implementing the RPE system and I'm sure I did a lot of things wrong with feeling it out. But, no better way to figure it out then to jump into it. More volume than I have done in a long time and I'm sure Ill be feeling that bench in the morning.

[TS32]

Tuesday 3/3/14

Paused DL (2" off ground)
135x7
185x7
205x7
225x7 @7
245x7 @9
235x3x7

Close-grip Bench
45x2x7
115x7
135x7 @7
145x7 @8
155x7 @8.5
165x7 @9
155x2x7

Tempo Squats (3 sec down, 3 up)
45x2x7
95x7
135x7
165x7 @7
185x7 @8
200x7 @9
190x2x7

The paused DLs and tempo squats were completely new for me so was kind of feeling those out. Has been prob 3 yrs since I have close grip benched, so also held back a bit on that as well.

[TS32]

Wed 3/5/14

7 min of ab/lower back work
Hanging leg raises x 10, ab wheel from knees x 10, 1 min push-up position plank...got through it 2 times with a third set of hanging leg raises

7 min upper back work
Single side rows with 70lb kettlbell 3x10 each side
Chins 3x5

7 intervals of kb swings 24kg
:20 on/ 1 min off

[TS32]

Thursday 3/6/14

Paused Squats (2s)
45x2x7
135x7
165x7
185x7 @7
205x7 @8
225x7 @9 (video)
215x7 @9

https://www.youtube.com/watch?v=XgEMx8rLMDo


Press
45x2x4
95x4
115x4
125x4 @8
135x4 @9
130x2x4 @8
130x4 @9

[TS32]

Fri 3/7/14

Deadlift
135x4
225x4
305x4 @7.5
335x4 @9 (video)
315x4 @8
315x4 @9

https://www.youtube.com/watch?v=bO1ZFMB9QsA

Bench Press TnG
45x2x7
95x7
135x7
165x7
185x7 @8
195x7 @9
185x3x7

Pendlay Rows
95x7
145x7
175x7 @7
195x7 @9
185x7 @8
185x7 @9

Haven't figured how to embed videos yet

[Jordan Feigenbaum]

I disagree that those pulls were at 9, lol. Also, what are you looking at your right :-)

To embed, take off the (s) of "https"