Beginning powerlifting training log

[jp_ottawa]

Originally Posted by big valsalva

Complete awesomweness. SFW, dude!

thanks man. too bad you're not at my gym to yell at me while I push the bar.

[Mr.Silverback]

Originally Posted by jp_ottawa

SSB squat_YouTube_.wmv - YouTube

very strong squats JP, nice work thoughout your log man!

[jp_ottawa]

Originally Posted by Mr.Silverback

very strong squats JP, nice work thoughout your log man!

thanks bro. feels nice to be hitting some PRs again after all the sh*t this summer.

[jp_ottawa]

Max effort bench. Today was a max effort bench with foam presses and chains. The goal was to go raw, overload the top of the lift, and then work those tri's to death.

Bench press (raw):
bar x 12 or so
95 x 8
135 x 6
135 + 60 pds chains x 2 (3'' foam)
225 + 60 pds chains x 2 (3'' foam)
235 + 60 pds chains x 2 (3'' foam)
245 + 60 pds chains x 1 (3'' foam)
155 + 60 pds chains x 12 (3'' foam)

Incline CGBP:
135 x 9
145 x 8
145 x 7

Incline EZ-bar triceps extensions:
70 x 10 x 3 sets

Triceps pushdown:
Half rack x 2 sets until fail (~15 reps)

Face pulls:
Half rack x 8
Most of rack x 8
Most of rack x 8

[big_swede]

Looks like you got that goal nailed, solid benching bro

[jp_ottawa]

Originally Posted by big_swede

Looks like you got that goal nailed, solid benching bro

thanks. I'm working off the turkey from our Canadian thanksgiving.

[Traphouse86]

Originally Posted by jp_ottawa

Max effort bench. Today was a max effort bench with foam presses and chains. The goal was to go raw, overload the top of the lift, and then work those tri's to death.

Bench press (raw):
bar x 12 or so
95 x 8
135 x 6
135 + 60 pds chains x 2 (3'' foam)
225 + 60 pds chains x 2 (3'' foam)
235 + 60 pds chains x 2 (3'' foam)
245 + 60 pds chains x 1 (3'' foam)
155 + 60 pds chains x 12 (3'' foam)

Incline CGBP:
135 x 9
145 x 8
145 x 7

Incline EZ-bar triceps extensions:
70 x 10 x 3 sets

Triceps pushdown:
Half rack x 2 sets until fail (~15 reps)

Face pulls:
Half rack x 8
Most of rack x 8
Most of rack x 8

Straight brutal

[LtL]

Awesome work. How do you use the foam? Do you let it compress all of the way or just have the bar sink in a little?

LtL

[jp_ottawa]

Originally Posted by Traphouse86

Straight brutal

Originally Posted by LtL

Awesome work. How do you use the foam? Do you let it compress all of the way or just have the bar sink in a little?

LtL

Thanks. I let the bar sink in most of the way, and I press up when it gets really hard to compress down any more. I find it harder than working with boards. Then again, it depends how you work with boards. Basically, all of these are ok depending what you need to work on:

- touch-and-go
- pause-and-go
- sink-and-go

The reason I am sinking the bar at the moment is that I'm trying to improve driving the bar down to my chest in my bench shirt. So it makes sense for me...

[jp_ottawa]

Max effort lower. Today I decided to try my luck at some raw deadlifts with chains. All lifts were done sumo, which is my weak point, but works the gluts and hamstrings nicely. Surprisingly I hit a good PR, then moved on to some rep work and assistance.

Raw DL:
135 x 8
225 x 5
225 + 60 pds chains x 3
315 + 60 pds chains x 2
405 + 60 pds chains x 1
415 + 60 pds chains x 1
425 + 60 pds chains x 1 (PR)
315 + 60 pds chains x 12

BB shrugs:
225 x 8
315 x 8
335 x 8
355 x 8 (PR)

Trap bar rows:
200 x 8
220 x 8
230 x 8

Cable hammer curls:
Half rack x 8
Half rack x 12