Beginning powerlifting training log

[BendtheBar]

Originally Posted by jp_ottawa

Thanks. It was a weird workout. I tried beta-alanine for the first time today, and got this weird tingling. Turns out it's totally normal, and I don't think it threw me off.

I take a pre-workout called NO Xhaust from time to time and it has beta alanine. Within about a minute it does that to me.

[jp_ottawa]

DE bench. This is a remembrance day workout, with some speed bench and shoulder work.

Bench press:
95 + light bands + 30 pds chains x 5
140 + light bands + 30 pds chains x 3 x 3 sets
150 + light bands + 30 pds chains x 3 x 3 sets
155 + light bands + 30 pds chains x 3 x 3 sets

Bradley press:
95 x 8
135 x 8
135 x 8
95 x 20

Lying rotator cuff rotations:
15 x 12 x 2 sets

Cable crossovers (rear delts):
10 x 3 sets

Static plank holds:
2 until fail

[jp_ottawa]

DE box squats. Today was the first week of a 3 week wave with box squats and heavy resistance bands. I pulled 12 sets of 2, and finished off the workout with some assistance work.

Ultra-low box squats: (raw)
135 x 5
135 + heavy bands x 5
185 + heavy bands x 2
205 + heavy bands x 2 x 3 sets
225 + heavy bands x 2 x 7 sets

DB lunges (arms extended):
15 x 8 (each leg)
25 x 8 x 2 set (each leg)

Seated calf raises:
140 x 15 x 3 sets

[LtL]

Solid work buddy.

LtL

[jp_ottawa]

Originally Posted by LtL

Solid work buddy.

LtL

Thanks. I kept the weight light and moving fast. I find that a really low box (12'' - 14'') really works on driving the hips forward. Also, at this point my CNS is hard-wired to hit parallel because of using a low box. So all and all, low box gets thumbs up.

[BendtheBar]

Originally Posted by jp_ottawa

Thanks. I kept the weight light and moving fast. I find that a really low box (12'' - 14'') really works on driving the hips forward. Also, at this point my CNS is hard-wired to hit parallel because of using a low box. So all and all, low box gets thumbs up.

I like low box for speed work, except mine is only 15 inches. You have me beat.

[jp_ottawa]

Originally Posted by BendtheBar

I like low box for speed work, except mine is only 15 inches. You have me beat.

Depends on your height. I assume you are a tall guy who hits parallel at 15''. I'm barely 6 feet, so I have to use a lower box.

[BendtheBar]

I am 5'10". I think I could have gone a bit lower in my youth. I still have pretty good depth, but at my current weight it probably shaves an inch or two off...

[jp_ottawa]

ME upper. This week I am in between two bench cycles, so I decided to do some dumbbell work. I worked up to some heavy sets of 5, then did some triceps assistance work. I find DB work has been helping with uneven lockouts on the bench. Here goes:

DB press (flat bench):
50 x 5
80 x 5
100 x 5
110 x 5
110 x 5
110 x 5 (PR)

Sitting one-arm triceps extensions:
30 x 12
40 x 10
45 x 8

Triceps dips:
light band x 8
45 + light band x 6
superset:
70 + light band x 3
light band until fail
body weight until fail

Closegrip pushups:
2 sets until fail (total: 40)

[jp_ottawa]

GPP and recovery. Still feeling very sore from a previous squat workout, so today I did the following:

60 minutes physio/massage
15 minutes foamroller
Stretching
Kb swings: 55 x 8, 85 x 8, 90 x 8

Plenty of protein and glutamine