T Nation

Bend the Bar

Hey guys, I was recently approached by someone in my gym about competing in a power lifting comp this October in Richmond. I recently just finished playing rugby (8 years playing) and am going into my senior year this fall in college. I need something to do and I’ve always loved trying to out do myself in the weight room so this seemed like the next obvious choice.

I’m usually just a lurker on T-Nation however I figured I would start a log for community support. Any advice or criticism is openly accepted.

Weight: 190
Height: 5’11"
Age: 21

Cycle 1 Training Maxes (based off of 90% of 90%):
Bench: 245
Press: 165
Squat: 345
Deadlift: 420
Power Clean: 250

4/14/13

GPP.
Just went out to the pitch and worked on loosening up everything for 30 minutes.

4/15/13

DE: LB

  • 3m bike
  • FR: Lower body, t-spine
  • Lower body specific warmup

Box Squat 10x2 @50% (45s rest)
95#/135#///170#

Deadlift 10x2 @50% (60s rest)
135#/175#///210#

DB Front Squat 4x12 (90s rest)
55#/55#/55#/55#

GHR 4x10
BW#/BW#/BW#/BW#

Mobility Work

4/16/13

ME: UB

  • 3m bike
  • FR: T-spine, lats, glutes
  • Upper body specific warmup
  • 25 Chins

Bench 3x3/3/3+ (120-180s rest)
95#/135#///170#/195#/220#x6

Press 3x3/3/3+ (120-180s rest)
45#/95#///115#/130#/150#x4

Dips 4x12 (90s rest)
25#/25#/25#/25#

Weighted Pullups: 25x @ 35# (90s rest)
7/5/6/5/2

BB Curl 3x10 (60s rest)
65#/65#/65#

Mobility Work

4/17/13

GPP

  • Foam Roll entire body
  • Sled Push/Pull 5 min

Prowler Sled Sprint EMOM 10 Rounds 45#

Mobility Circuit (per side)
IT Band Roll 2x10
Banded Hip flexor stretch 2x20s
Bench Glute Stretch 2x20s
Lacrosse ball to glute 2x10
Lacrosse ball to pec 2x10

Rest Dayish. I simply used today to keep moving, work on mobility and problem area’s for tomorrows ME: LB. So I know i’ll need it now and tomorrow night.

4/20

  • GPP Warmup
  • FR: Tspine, glutes, lats
  • 15 wall slide, 10 BS face pulls, 3 HSPU, 15 pushups
  1. Overhead Press
    45x3/95x3/115x3/145x3/155x2/160x2/170x1/175x1///155x2/155x2

  2. Floor Press
    134x4/155x3/185x3///205x4/210x3/215x4

  3. Shoulder series (Rear fly, side raise)
    10x16/12.5x16/12.5x16/12.5x16

New PR on shoulder Press @175#. Almost to body weight, hopefully by August I’ll be there. It was a grinder however.

4/21

  • GPP Warmup
  • FR IT, Quad, Adductor, Glute, Tspine
  • 20 slow mt climber, 10 explosive mt climber, 5 hip rotation forward/back
  1. Squat
    135x3/225x3/275x3/315x2/340x1/360x1/// 325x2/325x2

  2. Banded Box Squat (No Tension at bottom, not including band tension into loads)
    135x3/185x3///205x5/215x5/225x5

  3. Dumbbell Step Ups
    25x14/35x14/45x14/45x12

  4. Kneeling Pallof Press (cable machine)
    20x15/35x15/35x15

4/22

  • GPP warmup
  • FR Tspine
  • 15 wall slide, 8 chins, 15 pushups
  1. Chinups
    25x3/45x3/55x3/65x2/70x1/80x0///50x3/50x3

  2. BB Deadstop Row
    135x5/155x4/185x3///195x5/205x3/205x4

  3. Hammer Chins
    12xbw/10xbw/10xbw/10xbw

Haven’t done Chinups in forever, it felt good. It’s also been a while since doing hammer chins and I thoroughly enjoyed them, never sure why I stopped using them. I feel them so much in my lats.