Beginning powerlifting training log

[big valsalva]

Originally Posted by jp_ottawa

DE bench. Today was a dynamic effort day where I keep trying to improve on my bench form. Below are various points that help deconstruct the bench press. I tried to keep those in mind while going through the lifts.

Plant feet wide to avoid butt rising off the bench
Put weight on your traps
Hold bar in palm of hands
Arch upper back
Keep chest up
Keep whole body tight throughout the lift to enable leg drive transfer
Squeeze lats as you pull the bar out
Squeeze the bar and pull it apart - This is the one step that always seems oxymoronic to me. Am I misunderstanding something? Are you "squeezing" it with your grip, and then trying to pull the bar apart at the middle as you descend? It seems I get hung up on this, and if I ever consciously dwell on it whilst benching, I lose focus and my form goes wacko.
Squeeze delts
Take a big breath before lowering the bar
Lower the bar by bringing elbows in
Push up chest to meet the bar
Press bar straight up
Drive with your legs
Keep elbows under the bar at all times
Flair elbows out as you push the bar up

Funny, my mental checklist looks very similar. I must be on the right track.

And here is the workout.

Bench press:
lots of warmup with <50% max weight
135 + 30 pds chains x 3 x 5 sets (medium grip)
145 + 30 pds chains x 3 x 5 sets (normal grip)

Seated military press (pressing from a concentric point):
95 x 10
135 x 10
140 x 8
140 x 10

Standing BB front raises:
60 x 12 x 3 sets

DB rotator cuff rotations:
15 x 12 x 2 sets

Grip work.

Nice work, jp.

[jp_ottawa]

DE squats. Today is the second week of a mini-cycle involving low box safety bar squats with medium resistance bands. I did 9 sets of 2 with progressively higher weight, then finished off with a couple of singles. All were done in my inzer briefs.

Safety bar low box squats (in briefs):
bar x 8
155 x 4
245 x 2
245 + medium bands x 2 x 3 sets
275 + medium bands x 2 x 3 sets
295 + medium bands x 2 x 3 sets
315 + medium bands x 1
335 + medium bands x 1

Seated safety bar good mornings:
bar x 10
155 x 10
205 x 10
205 x 10

Stiff leg DLs:
135 x 10
225 x 10
225 x 10

BB calf raises:
225 x 3 sets until fail

Suspended leg raises (abs):
10 x 3 sets

[jp_ottawa]

Originally Posted by big valsalva

Squeeze the bar and pull it apart - This is the one step that always seems oxymoronic to me. Am I misunderstanding something? Are you "squeezing" it with your grip, and then trying to pull the bar apart at the middle as you descend? It seems I get hung up on this, and if I ever consciously dwell on it whilst benching, I lose focus and my form goes wacko.

I try to pull the bar apart with my lats and grip before, during and after the lift. I don't know if Im doing it right, but it seems to help with stability and recruiting the lats into the lift. Also seems to help focus the weight of the bar on the middle of the bench.

[big valsalva]

Originally Posted by jp_ottawa

I try to pull the bar apart with my lats and grip before, during and after the lift. I don't know if Im doing it right, but it seems to help with stability and recruiting the lats into the lift. Also seems to help focus the weight of the bar on the middle of the bench.

Thank you, man. I'll try to incorporate that next bench session. I think I've been overthinking the lift. Crap gets in my head.

[jp_ottawa]

Max effort bench. Today I decided to switch things up and do some concentric presses. All these were done with a medium grip (pinky on the rings). I worked up to a single, then dropped the weight by 50 pds and did some reps. Assistance work included some pecs, triceps, and rear delts.

Yesterday was the end of a 4 week monohydrate creatine cycle. I will now run a short Tribulus cycle for 10 days or so, then wait a few weeks, and start creatine again.

Concentric press (pin 3, at chest level):
bar x lots
135 x 5
225 x 2
245 x 1
255 x 1
275 x failed
275 x 1 (PR by 10 pds)
225 x 7 (rep PR)


Incline DB press:
30 x 8
50 x 5
80 x 5
80 x 5
90 x 5
90 x 5
90 x 4 (contemplated going home at this point, but kept going anyways)

Closegrip pushups on incline bench:
superset until fail at various angles

Triceps pushdown:
Half rack x 10
Half rack x 20

Face pulls:
Most of rack x 10 x 4 sets

[big valsalva]

Originally Posted by jp_ottawa

Max effort bench. Today I decided to switch things up and do some concentric presses. All these were done with a medium grip (pinky on the rings). I worked up to a single, then dropped the weight by 50 pds and did some reps. Assistance work included some pecs, triceps, and rear delts.

Yesterday was the end of a 4 week monohydrate creatine cycle. I will now run a short Tribulus cycle for 10 days or so, then wait a few weeks, and start creatine again.

Concentric press (pin 3, at chest level):
bar x lots
135 x 5
225 x 2
245 x 1
255 x 1
275 x failed
275 x 1 (PR by 10 pds)
225 x 7 (rep PR)


Incline DB press:
30 x 8
50 x 5
80 x 5
80 x 5
90 x 5
90 x 5
90 x 4 (contemplated going home at this point, but kept going anyways)

Closegrip pushups on incline bench:
superset until fail at various angles

Triceps pushdown:
Half rack x 10
Half rack x 20

Face pulls:
Most of rack x 10 x 4 sets

Nice job. Some of my most rewarding work happens after I decide not to go home.

[jp_ottawa]

Max effort squat. Today was a max effort day with reverse band squats. My goal was to work up to a heavy double, then lower the weight a hit some reps. I think it's mission accomplished.

Equipped squat:
135 x 8
225 x 5
315 + medium reverse bands x 2
405 + medium reverse bands x 1
455 + medium reverse bands x 1
470 + medium reverse bands x 2 (PR)
405 + medium reverse bands x 5 (PR)

Speed pulls (raw):
135 + medium bands x 1
225 + medium bands x 5 singles, <1 min rest between pulls

BB shrugs:
225 x 10
315 x 8 x 3 sets

Back extensions:
heavy band x 8
heavy band + 25 pds x 8
heavy band + 45 pds x 8

Trap bar rows:
110 x 10
200 x 10
200 x 10

Cable hammer curls:
Half rack x 10
Half rack x 15

[jp_ottawa]

Originally Posted by big valsalva

Nice job. Some of my most rewarding work happens after I decide not to go home.

That's right - unless you have a power rack at home. I'm looking into that...

[jp_ottawa]

DE bench. This is a continuation of last week's DE bench with chains. This week, I loaded 60 pds of chains, worked on some triples, and finished off with some easy singles. Assistance work included shoulders and some painful grip work.

Bench press:
135 + 60 pds chains x 3 x 3 sets
145 + 60 pds chains x 3 x 3 sets
155 + 60 pds chains x 3 x 3 sets
185 + 60 pds chains x 1 x 2 sets

Seated military press:
135 x 8
145 x 8
155 x 7

BB front raises:
55 x 10
65 x 10
65 x 12

Rotator cuff rotations:
17.5 x 10 x 3 sets

Grip work (grabbed two 45s by the edge with only fingers, walked around the gym 3 times)

[big valsalva]

Originally Posted by jp_ottawa

That's right - unless you have a power rack at home. I'm looking into that...

Me too. I've got a 15x20 foot space behind the garage which would be perfect for an addition. Just gotta come up with the funds.