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Thread: Tzanghi's Raw Powerlifting Log

  1. #1
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    Default Tzanghi's Raw Powerlifting Log

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    I previously logged in the SS section, but that log has gone stale. I just finished a block of RTS that did not go well, and I have realized that I need to keep track of my lifts in order to progress better.

    Height: 6'
    Weight: 181
    Age: 26

    PRs: 480/290/500

    5/2/15--Test Day

    Squat
    440/455/465 Maybe had 5 more lbs in me. Regardless, this was disappointing. I know what my issue was, and I will get to that below.

    Bench
    255/275/290 Struggled to hit 290, but hit it nonetheless. Happy with this.

    Deadlift
    450/475/505x 505 got three inches off the floor, and then I lost it. Did not have it.


    This test day put a cap on my second run at an RTS cycle. During this cycle I lost 7-8 lbs. My issues with squat and deadlift come from volume overload. I need to either lower my volume during the bulk of the block or expand my intensity period to allow for more of a peak. I'm thinking the latter. Something tells me if I'd waited another week or two to do this meet day, I'd have done a lot better. Volume really worked well for my bench, though.

    Programming: I will continue to expand on my RTS experience and Mike T's generalized intermediate program. I began with that program to the T for my last cycle. Then this cycle, I started to tweak it to combat my weaknesses. This helped me seriously on bench I think. However, I added too many lifts, I think, and I also introduced deadlifts twice a week for two weeks, which may have done me in a bit.

    Future Plans: I plan to compete at 183 at USAPL NJ States in August. I will go from there.

    Link to old log:http://startingstrength.com/resource...ad.php?t=30168

  2. #2
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    Best of luck with the new log and your next cycle Tanzaghi. Should do you good having banter with lads in here who lift as much and more than you, will only bring you along even further.

    Numbers looking solid as ever.

  3. #3
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    Quote Originally Posted by Mexmick View Post
    Best of luck with the new log and your next cycle Tanzaghi. Should do you good having banter with lads in here who lift as much and more than you, will only bring you along even further.

    Numbers looking solid as ever.
    Thanks Mexmick! I figure having a little more traffic than my other log will make me more accountable. But you are right; I have learned a lot just from logs around here.

  4. #4
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    Monday--5/4/10

    Competition Squat
    315x5
    335x5
    355x5 @ 8
    365x5 @ 9 Struggled with this a bit.

    Competition Bench
    185x5
    195x5
    205x5
    215x5 @ 8
    220x5 @ 9

    Press
    95x5
    105x5
    115x5 @ 8
    120x5 @ 9 Press is weak

    No back off sets this week. I will start them next week on upper body. I will likely wait another week on lower body so that I am fully recovered before beginning another volume block.

  5. #5
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    Tuesday--5/5/15

    Competition Deadlift
    315x5
    335x5 Realized that I've been supposed to be doing 4s this week...
    365x4 @ 8.5
    375x4 @ 9 This might have been more like 8.75ish but I'm trying to stay fresh.

    3-count Paused Bench
    185x5x2 @ 9. Wanted to get a little volume in, so I did the set twice even though I hit a 9 on the first one. The second one was actually easier.

    Beltless Squats
    275x6
    295x6 @ 8
    305x6 @ 9. These were a little easier than expected.

  6. #6
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    Wednesday--5/6/15

    Chins
    x12
    x10
    x9
    x8
    x7

    Calf Raises
    Curls
    Decline Sit Ups

    Elliptical HIIT x 4

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    Thursday--5/7/15

    Pin Squats
    275x5
    295x5 @ 8
    305x5 @ 8
    315x5 @ 8-9 I might've had two more in me at this point. Bar speed slowed, though, so I shut it down. This is also higher than I've gone before. Trying to stay fresh though.

    Touch n Go
    185x5
    205x5
    215x5 @ 8.5
    220x5 @ 9 Realized after the fact that I was supposed to do x6 @ 10. I need to start paying more attention.

    Press
    95x6
    105x6
    115x6 @ 8
    120x6 @ 9

  8. #8
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    Friday--5/8/15

    Deficit Deadlifts; no belt
    275x5
    300x5
    315x5 @ 8
    335x5 @ 9

    2-ct paused bench
    175x6
    185x6 @ 8.5
    190x6 @ 9

    SLDL
    275x6
    295x6 @ 8.5
    315x6 @ 9-9.5

  9. #9
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    Monday--5/11/15

    Competition Squat
    315x3
    365x5 @8
    385x5 @8.75
    395x5 @9 Form felt great. Need to upload these to get an idea of whether depth is good. Took multiple videos of different sets.
    375x5 @8
    375x5 @9 Got up to where I did last cycle, so it shows I haven't lost strength, but I haven't gained it either. Granted I lost ~7 lbs during my last training cycle. I'll take it. My work capacity has dropped, though, as I believe I did more back-off sets last cycle.

    Competition Bench
    185x5
    205x5 @8
    215x5 @9
    205x5x5-6 @9 Can't remember how many sets I did. It always takes a while for me to fatigue on bench.

    Press
    95x5
    115x5 @ 8.5
    115x5 @ 9
    105x5 @ 7.5 whoops.
    110x5 @ 8
    110x5 @ 9

    Elliptical HIIT x 4

  10. #10
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    starting strength coach development program
    https://vimeo.com/127616056

    Forgive me as I took a little while to get set up, but here is the set of 395 I believe. I would greatly appreciate depth checks though the angle I got sucks.

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