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I've Got A Bar And I'm Not Afraid To Use It - Pinkylifting Log

I’ve been lifting for 10 years, and haven’t gone a week in that period without at least a few sessions. You could call me an addict.

EDIT: Goal change. I’ve now decided I’m a powerlifter. I got my ABPU membership card last friday (Dec 9th 2017) so its official and everything.

Starting weight - 196lbs
Starting bf% - I’d eyeball it at c. 12% easily visible abs.
Height (yes I almost put starting): 5 ft 10.5 (and yes the .5 matters!)

Starting PB’s

Squat - Unknown, haven’t squatted in years, and no idea whether my squats were to depth.
Bench - 140kg for a best ‘paused’ bench. Have done 150kg TNG.
Deadlift - 257.5kg

Goals: My short term goal is a 1,500 total 240 / 160 / 280 I expect but Ill take it any which way it comes.

Long term goals are a 200kg Bench and 400kg deadlift. Yes these are very long term. Don’t really know what to target for Squats long term, lets call it 300kg for a 3/2/4 goal.

Current 1RM’s - Updated Dec 2017
Squat - 210kg / 462lb - Dec 2017
Bench - 160kg / 352lb - Dec 2017
Deadlift - 275kg / 605lb - Dec 2017
Total - 645kg / 1419lb

New 1RM’s - Updated 31 Jan 2018
Squat - 220kg / 485lb
Bench - 165kg / 363lb
Deadlift - 280kg / 617lb
Total - 665kg / 1465lb

Updated 17 Nov 2019
Squat - 250kg / 551lb
Bench - 170kg / 375lb
Deadlift - 325kg / 716.5lb
Total - 745kg / 1,643lb

Here goes.


Been following Beyond 5/3/1 for the last 3 weeks.

To summarise weeks 1-3, training went mostly to plan. Hit all the target lifts and got all the work done.

Had to compress 3 workouts into two sessions last week as I took 2 days off with a stinking cold, so instead of hitting the gym I sat at home feeling sorry for myself while my wife nursed me back to health with food.

On the scales this morning no harm done, still at 196 lbs.

Coming up to the first ‘deload week’ and I’m looking forward to upping my TM’s for the next 4 week cycle, hit at least 3 reps on the ‘95% for a rep max’ last week.

Friday’s session

Sumo Deadlift
60 kg x 8 reps
100 kg x 5 reps
140 kg x 3 reps
160 kg x 5 reps
182.5 kg x 3 reps
205 kg x 3 reps
160 kg x 5 reps
160 kg x 5 reps
160 kg x 5 reps
160 kg x 5 reps
160 kg x 5 reps

8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps

Standing Military Press
20 kg x 12 reps
30 kg x 10 reps
50 kg x 5 reps
62.5 kg x 5 reps
62.5 kg x 5 reps
62.5 kg x 5 reps
62.5 kg x 5 reps
62.5 kg x 5 reps

Triceps Pushdown
62.5 kg x 26 reps
72.5 kg x 20 reps
77.5 kg x 20 reps
77.5 kg x 20 reps

20 reps
20 reps
20 reps

Machine Lateral Raise
30 kg x 25 reps
35 kg x 20 reps
35 kg x 20 reps
35 kg x 20 reps

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Week 4 - Day 1

Bench Press
4 sets x 5 reps -100kg
1 set x 10 reps - 100kg

Hack Squat
5 sets x 5 reps - 150kg

3 sets x 20 reps

Bicep curls
4 sets x 15 reps - 20kg

Side bends
2 sets x 25 reps - 20kg

Band Pull Aparts
5 sets x 20 reps - 1/2” band

Bench felt really easy, taking the reps nice and slow

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Finally ordered a weighted vest! Something to throw on while I walk the dogs.

Surprisingly hard to find good weight vests here in the Uk, looks like you are spoilt for choice over there in the states.

Hardest thing this week is going to be resisting the urge to add more volume when the workouts are only 5x5 @ 75%.

A couple of double-ups coming today and tomorrow.

Won’t be able to train on Friday or over the weekend, so will be splitting Friday’s workout plan across today and tomorrow.

Thinking Ill add Friday’s deadlift work into today’s session, making it 10x3 instead of 5x3, and then add the shoulder work after the bench work tomorrow.

Nice work mate
What weight did you get for the weighted vest?

Thanks dude.

I only managed to get a 25lb, was hoping for something heavier but there were few and far between and ridiculously expensive. Will see how this one feels but I might have to bite the bullet on a more expensive one.

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If it’s strong enough or has hooks, it’ll be easy enough to just make our own sand bags and add to it eventually
Going to invest in one shortly

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Week 4 - Day 2 (and part of day 4)
Military Press
5x5 - 62.5kg
3x10 - 42.5kg

Sumo Deadlift
10sets x 3 reps - 160kg


Tricep Pushdown
30 reps - 60kg
25 reps - 70kg
2 x 20 - 75kg

3 x 20 reps - Bodyweight

Note: Stuck to strict 60 second rest periods on the presses and deadlifts, was starting to get a little gassed on the deadlifts.

Week 4 day 3 (and the rest of 4)

Bench Press
5x5 - 100kg
3x10 - 70kg

Military Press
5x5 - 62.5kg
3x10 - 42.5kg

Band Pull Aparts
5 x 20 - 1/2” band

Hack squat
5x5 - 150kg
3x10 - 100kg

Cable Crunch
40kg - 15 reps
45kg - 12 reps
50kg - 10 reps
55kg - 10 reps

Machine Preacher Curl
30kg - 18 reps
35kg - 15 reps
40kg - 12 reps
45kg - 10 reps

Note: delts were pretty fatigued from yesterday, they were screaming by the end of the shoulder session. Doubling up is doable, but I doubt optimal.

Week 5 Day 1 - Weighed in at 198 this morning.

Upping the volume for the next 4 weeks, 7x5 up fron 5x5 on the volume lifts and looking forward to it.

Also added 5lbs to TM’s.

One other change for this cycle is I’m going to replace Hyper-extensions with Snatch High Pulls for a bit more shoulder and trap work while still hitting the lower back.

Started taking Iodine last week, could be placebo but definitely feel more alert, awake and energetic.

I was skeptical when I started taking it though so not sure how plausible the placebo idea is.

Back to Keto this week after a weekend binge, had parents visiting for the local christmas markets.

Week 5 - Day 1

Hack Squat
145kg - 3 reps
165kg - 3 reps
185kg - 3 reps
205kg - 3 reps

Cable Crunch
80kg - 15reps
90kg - 12 Reps
100kg - 10 reps
80kg - 15 reps
90kg - 12 reps
100lg - 12 reps

Bench Press
7 x 5 - 102.5kg

Band pull aparts
120 reps - 1/2”

Seated Curls
17.5kg - 15reps
20kg - 10reps
22.5kg - 8 reps
25kg - 8 reps

Powerlifting Prep - Day 1
160kg x 5 RPE 9
152.5kg x 5 RPE 8
152.5kg x 5 RPE 9

Bench Press
130kg x 4 Rpe 9
120kg x 4 Rpe 7.5
120kg x 4 Rpe 8
120kg x 4 Rpe 9

180kg x 4 rpe 9
175kg x 4 rpe 7.5
175kg x 4 rpe 8
175kg x 4 rpe 8.5
175kg x 4 rpe 9

So I’ve decided to compete in a power-lifting meet Q1 next year, probably March. Joined up to the ABPU (Amateur British Powerlifting Union), the tested division.

On advice from @khangles I immersed myself in PowerliftingToWIn. Awesome content. Read the entirity of PowerLiftingtoWIn Programming, PowerLiftingtoWIn Nutrition and a load of program reviews and have, as of yesterday, started using the PNP autoregulated training system, which seems significantly more specific for my goals.

Short term plan is to use the PNP program for a few weeks to find my feet before progressing to the PIP intermediate program.

Yesterday was the first time I’ve squatted in probably 2-3 years, so while I wasn’t ecstatic about the numbers, I wasn’t too disappointed either, If I can squat 200+ by March, which feels doable, I’ll be very happy and confident of putting up a decent starting total, I’d be dissapointed if I total less than 600.

My goal is also to compete in the 82.5kg class, which means losing a bit of weight over the next few months, but from recent experience I can drop at least half a stone of scale weight with a few days of low carb.

Biggest issues at the moment:
1 - grip strength at the end of a workout sucks, but I have pulled 257.5kg without straps so I know the grip is there. Doesn’t help that my gym doesn’t allow chalk but something Ill have to focus on.
2 - I can’t arch for shit, not sure how long it take to work on that so might just live with my current bench style in the short term.
3 - Squat feels super uncomfortable.

Ur welcome

  1. Lift without straps unless your hands are getting ripped up for deadlifts and assistance/accessory work. More targeted grip working accessories e.g. double overhand rows or shrugs are an option but probably unnecessary for grip’s sake. Warm ups double overhand until you can’t hold on anymore. Hold at the top on the last reps of deadlift sets. Or fuck all of that shit and switch to hook grip. For comp pulls e.g. heavy singles you can probably hold onto more than you could ever hope to deadlift. Heaviest hooked deadlift is probs Belkin’s 440kg.
  1. Targeted mobility work daily and arch to the max with every bench rep warm up or otherwise. Also a technique thing so look up some vids on or of peoples’ set up and play around until you find something that works. In the end tho a big arch isn’t required and many are successful with moderate arches.

  2. Shouldn’t exactly be comfortable lel. As long as you feel tight, stable, strong, fast etc. etc. then you’ll be alright. If you don’t feel these things e.g. you shaking a lot after you unrack probably look at and improve your set up + bracing

Good luck

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How’s the deadlift looking?

Are you still pulling sumo?

Maybe have a look at @guineapig’s training log and formcheck threads. Myself, chris_ottowa and Vincepac1500 been helping him out for two weeks and his sumo has gotten a lot sexier and just in the space of a few weeks has gone from 170x5 to looking like he could rep 180 for days.

While you are pretty much stronger and bigger than him I daresay he out deadlifts you by a little bit without being some long armed short torso/femur looking freak so you could probably learn from his work with bettering his deadlift and all the tips that were given to him.

Can confirm. khangles is my dealer and enabled me to double the dose so I can make all kinds of gains

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Ill try and film a lift on Monday. And will definitely catch up on @guineapig 's log.

My deadlift varies pretty wildly, Some days I can pull 200kg without a warmup (literally, foolish but mildy funny story), some days 160 feels heavy, so evidently my technique is not there and I’m getting it right / wrong by luck.

But yes I do pull Sumo exclusively though Im still trying different widths, from Semi sumo to toes on bar.

I can always ultimately pull over 200 on a single, whether my max is 200 or 250 for the day is, again, a little random. I do struggle on high rep Deadlifting though, even when I can single 250 I can’t seem to double anything over 200.

Bit strange lel.

You may be right: That it is inconsistent/poor technique that produces these fluctuations and I know personally that a misgrooved pull gets real heavy real fast. However I think it’s worth considering that your past programming/decision making is partly to blame.

e.g. if you’ve accumulated fatigue your performance should drop however if you have no idea what’s up then it can be surprising to be much weaker in a given week or workout