Beginning powerlifting training log

[bruteforce]

Originally Posted by jp_ottawa

Dynamic squats (equipped):
Low box, medium bands:
135 x 5
225 x 2 x 12 sets

Front squats:
135 x 5
185 x 5
205 x 5
225 x 5

Stiff-leg pull through:
10 x 4 sets

Abs.

Nice DE work JP

[BendtheBar]

Keep charging hard JP.

[jp_ottawa]

Max effort bench. Bands are adding about 50 pds at the top.

135 x 5
135 x 5
185 x 3
190 + medium bands x 1 (3'' foam)
210 + medium bands x 1 (3'' foam)
230 + medium bands x 1 (3'' foam)
240 + medium bands x 1 (3'' foam) (slight help from spotter)

Close grip floor press:
135 x 5
185 x 5
205 x 5
220 x 4

DB db rolling extensions:
30 x 12
30 x 15
35 x 8

Band pull-apart: 3 sets, maintaining tension for 30 sec

Abs.

[jp_ottawa]

Max effort lower.

Rack pulls (below knee):
135 x 5
225 x 5
315 x 3
405 x 1
495 x 1
545 x fail
lowered the weight, went again:
520 x 1 (PR by 55 pds)

Safety bar GMs down to pins:
Light weight, high reps:
135 x 10
225 x 10
225 x 10
225 x 10

Grip work and ez-bar reverse biceps curls

[bruteforce]

Nice work JP and congrats on the PR!

[BendtheBar]

lowered the weight, went again:
520 x 1 (PR by 55 pds)

Great jump. Glad you didn't give up.

[jp_ottawa]

Originally Posted by BendtheBar

Great jump. Glad you didn't give up.

Originally Posted by bruteforce

Nice work JP and congrats on the PR!

Thanks guys!

Dynamic effort bench. I switched things up a bit (why not) and did 6 sets of 4 with ultra-wide grip. Then did a high rep deloading set.

Ultra-wide grip bench:
135 x 5
135 x 5
185 x 4 x 6 sets

Bradford press:
95 x 10
115 x 8
125 x 6

Pull ups:
3 sets of 6-10 reps

Suspended pushups:
3 sets of 8-12 reps

Kneeling cable crunches:
3 sets of 12-15 reps

[BendtheBar]

Hand go beyond ring on those?

[jp_ottawa]

Originally Posted by BendtheBar

Hand go beyond ring on those?

Not too bad. I go a full 1 1/2 inch beyond ring on those. People look at me funny in the gym. Pecs are sore today -- must be working. For some reason doing these ultra-wide benches has really helped my bench go up. Also, my competition grip is narrower than it used to be.

[Traphouse86]

Originally Posted by jp_ottawa

Max effort lower.

Rack pulls (below knee):
135 x 5
225 x 5
315 x 3
405 x 1
495 x 1
545 x fail
lowered the weight, went again:
520 x 1 (PR by 55 pds)

Safety bar GMs down to pins:
Light weight, high reps:
135 x 10
225 x 10
225 x 10
225 x 10

Grip work and ez-bar reverse biceps curls

Even if you lowered the weight, a PR is a PR!