T Nation

J4GGA2's First Powerlifting Meet

This is my log. Enjoy

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Week 1: TM Test Week
Squats

Warm Up:
-Ankle and shoulder mobility
-Lazy Lifter
-4x5 Standing Vertical Jumps

Strength:
20 x 3
30 x 3
40x 3
50 x 3
55 x 3
65 x 3
75 x 3 x 2 (First set was slow, but I knew I could get this weight. The second set was much faster)
80 x 3 (Grinder)

Training Max: 75kg

Assistance:
Barbell Rows: 3x5 @ 60kg (warm-up sets at 40kg, 50kg)
Hanging Leg Raises: 5x6

Conditioning:
5 rounds of the following complex, 5 reps each: Empty Bar
-Row
-Hang Clean
-Front Squat
-Strict Press
-Back Squat
-Good Morning

Time: 75 minutes

Week 1: TM Test Week
Press

Warm Up:
-Shoulder Mobility
-Lazy Lifter
-4x5 Med Ball Push Presses

Press:
20x3
25x3
30x3
32.5x3
37.5x3
40x3
42.5x2 (grinder)

TM: 40kg

Assistance:
52 Pullups
30 Dips

Conditioning:
7 Hill Sprints, ~50m at 30-40% gradient

Total Time: 69min

He’s got a log finally. Welcome

Thanks man, I’ve been trying to spare myself the embarassment :rofl:

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Try posting some videos of your big lifts occasionally as well that was very helpful for me.

Definitely. Right now I’m getting an insanely long form check on my squats in the PL category, so I didn’t wanna put that atrocity up on here yet

TM Test Week
Deadlifts, trying out Conventional and Sumo

Mobility:
Lazy Lifter
Hamstring Rolling

Warm-Up:
5x3 Standing Broad Jumps

Deadlifts: Alternating sets of Sumo and Conventional
60x3x2
70x3x2
80x3x2
90x3x2
95x3x2 (grinders, technical breakdown)

Suitcase Isohold:
30s each side at 40 kilos

Conditioning:
10 minute of EMOM Hang cleans at 55kg

TM: 90kg, conventional

Conventional and sumo felt broadly the same until the heavy sets, where my lack of experience pulling from a wide stance showed. I probably would have easily made 95x3 if I only did conventional today, but it was important for me to figure out what style suited me best.

90kg


95kg


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The last repu of your second conventional set is actually decent. The others you lean back instead of locking out. Your sumo is basically conventional with a wide stance. Stick with conventional.

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Thanks for the tips. That rep looked good because one of the trainers told me to lock my quads out, which I never realised was something I was doing

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TM Test Week
Bench Press

Mobility:

  • Lazy Lifter

Warm-Up:

  • 5x3 Med Ball Chest Passes
  • 5x10 Band Dislocates
  • 5x10 Band Pull-Aparts

Bench-

  • 20x5x2
  • 27.5x5
  • 35x3
  • 42.5x4 (miscounted)
  • 50x3
  • 55x3
  • 60x3, 2

TM: 55kg

Assistance:

  • 3x10 Incline DB Press (Palms In) @ 12.5, 15, 15 each
  • 3x10 One Arm DB Rows @ 17.5, 15, 15 each

Conditioning:

  • 6 25m sprints at ~70-90% gradient

TM Bench 55kg

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3’s Week: Cycle 1
Squats

Mobility:

  • 3x10 Ankle Dorsiflexions
  • 3x10-15 Band Dislocates
  • 3x10-15 Band Pull-Aparts
  • Lazy Lifter

Warm-Up:

  • 30x5/37.5x5/45x3 Squats, superset with
  • 3x5 Standing Vertical Jumps

Squats:

  • 52.5x5
  • 60x5
  • 67.5x5

Deadlifts: FSL

  • 62.5x5x5, EMOM Sets

Assistance:

  • Overhand Barbell Row, Shoulder-Width: 60x5x5
  • Hanging Leg Raises, Toes to Bar: 6, 6, 6, 3, 2, 1, 3, 3 (30)

Conditioning: Empty Barbell Complex

  • 5 rounds, 60s rest between rounds
  • 5 Rows
  • 5 Hang Cleans
  • 5 Front Squats
  • 5 Strict Presses
  • 5 High-Bar Squats
  • 5 Good Mornings

Time (Excluding Mobility):
1:00:47

1 Like

Good lifting, couple things I’d say from the videos is the bench looked really weird, I think your hands are too wide considering you aren’t very wide as a person (what’s your bw btw). Also squats looked good except your head would move, keep it at a fixed spot somewhere.

Like 156-158lbs at 5’10. Hyuuuuge
I do have really long arms, but I’m also not completely sure what i’m doing with bench. Luckily, I’m training that today so I can get some more vids up.

3’s Week: Cycle 1
Bench

Mobility:

  • 3x10-12 Dorsiflexions
  • 3x10-15 Band Dislocates
  • 3x10-15 Band Pull-Aparts
  • Lazy Lifter

Warm-Up:

  • 22.5x5/27.5x5/32.5x3 Bench Press, superset with
  • 3x5 6kg Medicine Ball Chest Throws

Bench:

  • 37.5x5
  • 45x5
  • 50x5 (This set was a huge grind, even though 55kg was a relatively easy triple last week. I think wearing trainers instead of my chucks made it harder to get solid leg drive.)

FSL Press:

  • 20x5
  • 25x3
  • 27.5x5x5 (EMOM Sets)

Assistance:

  • Incline Dumbbell Press (Palms-In): 15kg each hand for 10/10/10/8+2/6+4
  • One-Arm Dumbbell Row: 15kg each hand for 5x10

Conditioning:

  • Wet today, so no hill sprints. Instead, I did six 30s sprints on the exercise bike, with 30s rest between sets

Time (Excluding Mobility):
1:02:42

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I’m in

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Just finished up an hour of indoor bouldering. This is rapidly becoming my favourite non-gym sport/activity and is probably going to replace walking for easy conditioning some time soon

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3’s Week: Cycle 1
Deadlift

TM: 90kg

Mobility:

  • 3x10-12 Right Ankle Dorsiflexions, superset with
  • 3x10-15 Shoulder Dislocates w/ Band, superset with
  • 3x10-12 Left Ankle Dorsiflexions w/ Band, superset with
  • 3x10-15 Band Pull-Aparts
  • Lazy Lifter

Warm-Up:

  • 2x3 Standing Broad Jumps
  • 35x5/45x5/55x5 Deadlifts, superset with
  • 3x3 Standing Broad Jumps

Deadlifts:

  • 62.5x5
  • 72.5x5
  • 80x5

Squats, FSL:

  • 30x5
  • 37.5x5
  • 45x5
  • 57.5x5x5, EMOM (misread my logbook, should have used 52.5kg)

Assistance:

  • Good Mornings: 5x10 @ 20, 25, 30, 35, 40
  • Suitcase Iso Holds: 3 sets @ 40kg for 30s, 50kg for 30s, 50kg for ~ 18s

Conditioning:

  • Hang Clean EMOM Ladder: 1, 2, 3, 4, 5 reps for 2 rounds @ 50kg

Time (excluding mobility):
1:04:45

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3’s Week: Cycle 1
Press

Mobility:

  • 3x10 Right Ankle Dorsiflexions w/ Band
  • 3x10-15 Shoulder Dislocates w/ Band
  • 3x12 Left Ankle Dorsiflexions w/ Band
  • 3x10-15 Band Pull-Aparts
  • Lazy Lifter

Warm-Up:

  • 20x3/20x5/25x3 Press, superset with
  • 3x5 Medicine Ball Push Throws @ 4kg

Press:

  • 27.5x5
  • 32.5x5
  • 35x5

Bench, FSL:

  • 30x3
  • 37.5x5x5, EMOM

Assistance:

  • 2x5, then 10x4 Chins, varying grip and width
  • 10x4 Dips

Conditioning:

  • 2 hill sprints (more like runs) for 120-150m at 50-60% incline

Time (exclusing mobility):
1:02:18

Just curious about all this dorsiflexion stuff. Any specific purpose?