Power's Lifting

@Adam
Thanks, it will only get better from here on out.

Mobility: 5 mins (Full Abbreviated)

1a. Squats [Paused 2s]: 75x5, 110x3, 150x2, 185/408x1, 185/408x3x2 sets
1b. Overhead Barbell Shrugs: 45 (bar) x15x2 sets
2a. Single Arm DB Bench Press [Paused 2s at Chest]: 40x6/s, 60x6/s, 80x6/s x2sets
2b. Seated Cable Row [Close Neutral Grip]: 110x8, 160x8, 180x8x2 sets
3a. 45 Degree Back Raise: 210x20x2 sets
3b. Shuffling Push-Ups: 210x10x2 sets

8/10
Short and semi sweet. Probably took 35 minutes and will likely be my last workout until next Tuesday when I get home, with the off chance of a short session on Monday. Stress is still high but I have been fortunate to get 3-4 sessions in a week while home.

A Poison Tree

I was angry with my friend;
I told my wrath, my wrath did end.
I was angry with my foe:
I told it not, my wrath did grow.

And I waterd it in fears,
Night & morning with my tears:
And I sunned it with smiles,
And with soft deceitful wiles.

And it grew both day and night,
Till it bore an apple bright.
And my foe beheld it shine,
And he knew that it was mine.

And into my garden stole.
When the night had veiled the pole;
In the morning glad I see,
My foe outstretchd beneath the tree.

-William Blake

Mobility: 7 mins (Full Body)

1a. Front Squats [Beltless]: 65x5, 105x3, 125/276x1, 148/326x5x2 sets
1b. DB External Rotations: 20x8/s x2 sets
2a. Bench Press [Medium Grip]: 70x5
3a. Deadlifts [Sumo, Speed Pulls]: 75x5, 125x3, 175/386x3x3 sets
4a. Pallof Press [Various Angles]: 80x5/s(3)x3 sets

8/10
Better than last Monday, stress and anxiety is starting to go away slowly. Bench press setup felt really off, the downward pressure on my hand bothered something in the palm (felt like bones grinding together) so I pushed bench to tomorrow when I’ll have a training partner around. Back to ‘real’ prep training tomorrow as vacation is over and therefore so is this cruise period. Couldn’t be more excited.

As a side note, whenever I do speed pulls I always hold the weight at lockout for 2-3 seconds, and completely reset for the next rep.

Mobility: 3 mins (Abbreviated Upper Body)

1a. Bench Press [Medium Grip]: 70x8, 92.5/205x8, 102.5/226x8, 111/245x8, 115.5/255x7, 102.5/226x8
2a. Incline Smith Press [Wide Grip, Moderate Incline]: (In lbs) 95x10, 185x10, 205x10, 185x10 (Eccentric Only), 145x10 (Eccentric Only), 95x10
3a. Freemotion Cable Flyes [Various Angles; Lower to Upper]: 70-110/s x10x7 sets
4a. Barbell Curls: 65x10, 85x10, 105x10, 85x10, 65x10, 45x10 (Paused)
5a. Seated Single Arm Hammer Curls: 40x8/s, 50x8/s, 55x8/s x2 sets

8/10
First day back in the city and wouldn’t have got in if it wasn’t for my training partner pushing me…and for that I’m grateful. Was very jet lagged and rocking a pretty rough headache; 400mg ibuprofen, some Power Drive, Surge, and caffeine put that to bed a little bit. We kept the movements simple and the rest times were set for set with my training partner…probably less then 45-60s in most cases with the exception of the Incline Smith which was a single drop set, so about 10s between ‘sets’. It absolutely tooled me, I have no upper chest as it is so the eccentrics at 185/145 were pretty rough.

All considered energy and strength were much better than I had expected going into the day, especially with my weight sitting about 10lbs less than it was two weeks ago and my stress levels about 250% higher.

Foam Rolling: 5 mins (T-Spine/Lats)

1a. Deadstop Single Arm DB Rows: 70x8, 110x8x5 sets
2a. Seated Machine HS Rows: 3pps x8x2 sets, 3.5pps x8(1s Hold)
3a. Lat Stretchers [Neutral Grip]: 135x12x2 sets
4a. Lat Pulldowns [Wide Neutral Grip]: 185x10, 195x10, 165x12x2
5a. DB Shrugs: 100x10(3)x4 sets
6a. Straight Bar Tricep Pressdowns: 120x10, 140x10, 160x10, 180x8, 120x10

7/10
Not where I needed to be energy wise today. Strength was okay but motivation and work capacity just didn’t feel there.

Mobility: 5 mins (Full Body)

1a. Squats [Beltless]: 75x5, 115x3, 150x2, 185/408x1, 205/452x1, 205/452x3x3 sets
2a. Pendlay Rows: 85/287x10x3 sets
3a. GHR: BW(210)x20x3 sets

7/10
Still felt like garbage on this day (Thursday) so got in and got out, long road to recovery from all of the stress and jet lag it seems. Took today (Friday) off to hopefully put myself in a good place for squats and block deads tomorrow. It’s time to get some more competition prep type training in.

Weight: 210
Mobility: 5 mins (Abbreviated Full Body)

1a. Squats [Beltless]: 75x5, 115x3, 150x2, 185/408x1, 195/430x5x4 sets
2a. Deadlifts [Beltless, Off 6" Blocks (2" Below Knee)]: 75x5, 125x3, 175x2, 215/474x1, 245/540x1, 255/562x5, 265/584x5, 275/606x5
3a. Band Push-Ups [Close Grip]: 210+Light Band x10x5 sets

8.5/10
A day’s rest helped a tonne. Worked until 3am last night but still got a full 8 hours sleep, and woke up without a headache and anxiety for a change. Squats were still feeling like they could be grooved better, but anything under 200-205 is feeling so routine now, just need to make sure I don’t get lazy with form. First or second time doing deads off blocks in this fashion but everything after the first rep feels very smooth, can see myself working up to over 700lbs for my doubles/triples in a few weeks.

I’m going to enjoy running with 4 PL sessions a week, and 3 BB style sessions with an emphasis on back, shoulders/arms and chest. Lower body and trunk are getting enough emphasis through the PL training and were never weaknesses in the first place. It’s good to get in and get out after 3-4 quality movements, I always dreaded the 2.5 hour sessions and rarely felt productive.

Mobility: 5 mins (Abbreviated Full Body)

1a. Squats [Beltless]: 75x5, 120x3, 150x2, 185/408x1, 210/463x3, 212.5/469x3, 215/474x3, 217.5/480x3
2a. Bench Press [Medium Grip]: 65x5, 85x3, 105/231x1, 110/243x5, 115/254x5, 120/265x5, 122.5/270x5
2b. Pull-Ups [Wide Neutral Grip]: BWx10/10/10/8/8/8/8/6/6/6 (80 Total)

8/10
Went into today expecting the worst, running on about 4 hours of sleep. Everything seemed to come together though and I somehow pieced together a decent day.

I’ve been getting too lazy on my mobility work, namely my hip flexor stretching and my squat technique is showing it. One of my training partners said he thought I could easily rep 15kg more than my last work set if I stayed more upright out of the hole. Hard to not consider a comment like that; no more abbreviated warm-ups.

Mobility: 7 mins (Full Body)
Stretching: 5 mins (Hips)

1a. Incline DB Rows [Hold at Peak]: 25x10, 40x10, 70x8, 80x8x4 sets
2a. Lat Pulldowns [Wide Neutral Grip]: 150x10, 180x10, 210x10, 217.5x10
3a. Lat Pulldowns [Wide Neutral Grip, 1.5 Reps]: 150x8x2 sets
3b: Lat Pulldowns [Wide Neutral Grip, Bradford Style]: 120x6/side x2sets
4a. Single Arm Seated HS Row: 2pps x8/side, 3pps x8/side, 4pps x8/side, 2pps x8/side (1.5 Reps)

5a. Incline EZ Pullover Extensions: 70x20, 80x20, 100x11-80x6
6a. Crossbody Cable Extensions: 60x12/side x2 sets
7a. Rope Pressdowns [20s Between Sets]: 60x10x7 sets

8/10
Energy was up today, have been high carbing it lately and it seems to be paying off. Vascularity is still there as well (as much as a PL’er would care to admit at least). SBD day tomorrow AM, elbows are bothering me a bit from the pullover extensions so hopefully they come around by then.

Mobility: 7 mins (Full Body)

1a. Bench Press [Various Grips, Against Dbl Mini]: 65x3, 75x2x10 sets
2a. Squats [Beltless]: 75x5, 120x3, 150x2, 185/408x1, 185/408x13

7.5/10
Usually a bit of a easy day, had planned on doing some light fronts and some BB style shoulders afterwards…however things changed. I got it in my head earlier in the day that 408 for 20 would be a good challenge. The way I was moving today I knew it was unlikely that I had it in me, gave it a shot anyway, but stopped after 13. I think I could have pushed for 15-16 but would rather save my all out effort for next week when I can come into it prepared. With a bit more recovery time, less volume on Monday and better breathing technique I think it will be there fairly handily.

Strong as hell. I’m getting cramps just thinking about 408x20.

@Pigeon
Thanks man, maybe I’ll feel more able to accept that compliment when I actually get the 20. The goal will come down next week!

I don’t usually post what I’d consider a “failed” set…but here it is. Could have squeaked out a few more…20 goes down in style next week.

Mobility: 5 mins (Upper Body)

1a. Seated External Rotations: 17.5x8/s x3 sets
2a. Bradford Press [Front and BTN]: 45x8, 75x8, 95x8, 105x8, 115x7, 95x8, 65x14
3a. DB Lateral Raise: 40x12/s, 50x12/s, 55x12/s x2 sets, 50x12/s
4a. DB Front Raise [Supinated at Top]: 25x8x3 sets
4b. DB Lateral Raise [Extended ROM]: 25x8x3 sets
5a. Seated Rear Delts [On Pec Deck]: 60x35, 75x35x3 sets

8/10
Great session today, shoulders were tooled before I even finished the Bradfords.

I rarely do any overhead pressing, always saw it best to avoid for multiple reasons related to keeping my powerlifts moving in the right direction. I decided to give Bradford presses a shot today anyway. The constant tension and light loads necessary make them an exception in my books. They will be a keeper for the next few weeks, no pain, and I could barely change my shirt afterwards.

This is Friday’s training…

Mobility: 5 mins (Full Upper)
Stretching: 5 mins (Hips)

1a. Cross Body DB Hammer Curls: 25x10/s, 40x10/s, 50x10/s
1aa. DB Hammer Curls: 50x10/s x2 sets
a. Single Arm DB Preacher Curls: 30x8/s x3 sets
2b. Band Curl [Partial ROM, Explosive]: Mini x20x3 sets
3a. EZ Bar Curls: 80x8, 70x8x2 sets
4a. Spider Curls [2s Eccentric]: 20x12x2 sets

8/10
Shoulders were trashed from Thursday and made me feel like my arm’s weren’t really attached to my torso…so CB hammer curls just further aggravated that, switched to regular hammers and they were a bit better. Still managed a good pump , had good energy and walked away 40 minutes later feeling like I had accomplished ‘something’.

Usually training Saturday’s but took this one off, 5 day’s of training in a row tired me out a bit (go figure). Heavy squats/bench tomorrow, easy day Tuesday and a shot at 408 x 20 on Wednesday.

Geez dude. How about I just give you my bench, and then I can have your squat/deadlift? That’s fair, I think.

Seriously strong squats and deads, man. Nice work.

Mobility: 7 mins (Full Body)

1a. Incline DB Rows [Hold at Peak]: 40x8, 60x8, 80x8x2, 90x8x2
2a. Single Arm Barbell Grappler Row: +50x8, +75x8, +90x8, +95x8
3a. DB Pullovers [Meadows Style]: 60x12, 70x12x2 sets
4a. Lat Pulldowns [Neutral Wide Grip]: 195x8, 210x8, 215x8
4b. Seated Cable Rows [Cambered Wide Neutral Grip]: 135x12x2 sets

5a. Seated DB Hammer Curls: 40x8x4 sets
6a. Reverse EZ Curls: 60x10x3 sets
7a. Chin-Ups [Close Neutral Grip, 3s Eccentric]: BWx3x3 sets

8/10
Didn’t have time to get to the PL facility before it closed for a S/B session, so trained at work after my last client instead. Energy was low but made the most of it, back felt great but felt bis more in the forearms than anything, was hoping to really trash the brachialis.

‘Today’s’ squats and bench will be tomorrow AM bright and early.

@HeavyTriple
Thanks, everything is slowly moving upwards. Frequent beltless squats seem to be doing wonders for me lately though. What have you found most success with in getting you bench moving?