Beginning powerlifting training log

[BendtheBar]

Congrats on the CG PR. Pain any easier on closegrips?

[jp_ottawa]

Originally Posted by LtL

Nice press. Hope the rotator pain is nothing serious. Will teach you for staying rawdog

LtL

Thank. And that's true - raw is more taxing on the rotator, probably because my raw press on higher up on my chest.

Originally Posted by BendtheBar

Congrats on the CG PR. Pain any easier on closegrips?

Yeah, less pain on closegrip and definitely less pain on floor presses (because of the partial range).

Dynamic effort squats. 16'' box, in lifting briefs.
135 x 5
225 x 3
225 + heavy bands x 2
225 + heavy bands x 2
225 + heavy bands x 2
275 + heavy bands x 2
275 + heavy bands x 2
275 + heavy bands x 2
295 + heavy bands x 1
315 + heavy bands x 1
315 x 1 (no box)
365 x 1 (no box)
385 x 1 (no box)
(last sets just to check form on full squats)

Stiff-leg pull throughs:
10 x 3 sets

[LtL]

Nice work JP

LtL

[BendtheBar]

Smashed it.

[jp_ottawa]

Originally Posted by BendtheBar

Smashed it.

Originally Posted by LtL

Nice work JP

LtL

Thanks guys. Taking things easy today, lots of lower back pain.

Dynamic bench: (all reps paused)
135 x 5
155 x 5
155 x 5
155 x 5
165 x 5
165 x 5
135 x 20 (drop set)

One-arm shoulder press (sitting):
45 x 8 x 3 sets

Face pulls:
heavy bands x 12 x 3 sets

Abs.

Pushups until fail.

[LtL]

Nice work. Get some deep heat/blue heat/tiger balm on that lower back and rest up.

LtL

[jp_ottawa]

Originally Posted by LtL

Nice work. Get some deep heat/blue heat/tiger balm on that lower back and rest up.

LtL

Thanks, will do.


Assistance work: (back still sore)

Reverse hypers (4 sets)
Shrugs
Forearms + hammer curls
Abs
Light cardio (before I run out of holes in my belt)

[jp_ottawa]

Max effort bench.

Bench press:
135 x 8
225 x 3
shirt on: -- still using my size 46 inzer rageX. It's ridiculously loose on me. Need a new shirt. I can almost put it on by myself
315 x 3 (3 boards) (rep PR)
335 x 2 (2 boards) (rep PR)
365 x 2 (2 boards) (failed last lockout)
shirt off: 225 x 7

Floor trap bar skull crushers:
70 x 10 superset press x 10
70 x 10 superset press x 10
90 x 6 superset press x 8

Triceps pushdown:
3 sets until fail

DB flies:
50 x 2 sets

[BendtheBar]

Light cardio (before I run out of holes in my belt)

shirt on: -- still using my size 46 inzer rageX. It's ridiculously loose on me. Need a new shirt. I can almost put it on by myself

Either a new shirt and cardio, or more food and a new belt

Congrats on the PRs JP.

[LtL]

Nice PRs. I agree with Steve: new belt and more food

LtL