Beginning powerlifting training log

[jp_ottawa]

Originally Posted by Jen

Impressive work!

Thanks!

[BendtheBar]

Originally Posted by jp_ottawa

Thanks. I messed up my workout today - was supposed to work up to a heavy double and instead worked up to a single of 400 which is 97% of my 1RM.

From a mental perspective, it's important that I hit a PR for every max effort session. And I see no reason why not. I should have gone for a double around 360 or so.

That's a good attitude to have. I try to hit a PR each workout, single, double, triple, whatever. Sometimes I don't get it.

Good to see you expect it.

Hope your daughter is ok.

[jp_ottawa]

My last post was over 2 months ago - so here's an update. As some of you know, I was diagnosed with cancer last July. I underwent major surgery last year, and this last May I just went through radiation therapy in the hopes of eliminating all remaining cancer from my body. The treatment was successful, but left me with chronic fatigue. I lost about 20 pds (down to 180 pds) and feeling weak.

I did not train during the 2 weeks of my treatment, but headed back to the gym soon after. I have now regained about 90% of my pre-treatment strength, with 20 pds less body fat.

I promise to start posting some workouts again...

On a side note, need to buy a new squat suit and bench shirt, as my old ones don't fit anymore C:

[bruteforce]

Really glad to see you back here JP, we've missed having you around. Can't tell you how happy I am to hear that the treatment was successful. Time to smash some weight!

[BendtheBar]

Good to hear from you JP. I was thinking about you the other day wondering how things were going. Cancer free has a sweet ring to it.

May the strength return quickly...

[LtL]

Good to hear that things went well. Hope to see you around some more soon.

LtL

[ravimolasaria]

great to hear that you are ok now ... strength will come very soon ... welcome back buddy ...

[jp_ottawa]

Thanks guys.

Here is my workout for today. I normally use a Westside template,
but haven't yet started splitting my workouts into max/dynamic effort.
Just doing some general strength conditioning for now until things improve.
I was lifting at 210 pds a couple of months ago, and now I'm at 180 pds.

Front squats:
bar x 12
135 x 8
185 x 8
225 x 5
235 x 3
245 x 3
superset: 185 x 8, 135 x 8

Good mornings:
135 x 10 x 3 sets

GHRs:
12 x 3 sets

Calve raises, 3 sets until fail

Suspended leg raises, 12 x 3 sets

Cable hip extensions, 10 x 3 sets

*****************************
And here is my workout from 2 days ago: (forgot to post)

T-bar rows:
90 x 15
135 x 15
180 x 10
225 x 10

Standing one arm DB press:
60 x 8 x 3 sets
superset with 45 pds front plate raises: 12 x 3 sets

Lying lateral DB raises:
20 x 12 x 3 sets
superset with rotator cuff rotations: 12 x 3 sets

Trap bar curls:
40 x 10
60 x 10
80 x 10
40 x 10

Abs.

15 min interval run/walk.


GPP short workout:

Stretching
Band face pulls, 15 x 3 sets
Abs.

Gotta get the strength conditioning up again, before I get into more serious powerlifting. Also need to buy a new squat suit and bench shirt -- they are way too big now that I lost some weight.

That's all for now.

[LtL]

Good to see you back. You planning on gaining the weight back or staying in the 80s?

LtL

[BendtheBar]

Front's look very good. Nothing but goodness coming.