Beginning powerlifting training log

[jp_ottawa]

Max effort bench day.
Went to train with a buddy of mine who's a Canadian National IPF lifter.
Had a blast, and lifted some good poundage.

Bench:
135 x 5
185 x 3
225 x 2
3 boards:
275 x 3 (rep PR)
295 x 1
315 x 1 (fail)
added slingshot:
315 x 1 (easy)
2 boards:
315 x 1

Triceps hell (superset):
close grip:
2 boards
185 x 10
1 board:
185 x 3
no boards:
135 x 10

Incline DB rolling extensions:
30 x 12
30 x 10
30 x 9
40 x 3

Incline DB flies:
60 x 3 sets of 9-12 reps

[BendtheBar]

275 x 3 (rep PR)
295 x 1
315 x 1 (fail)

Rock solid.

[jp_ottawa]

Originally Posted by BendtheBar

Rock solid.

Thanks. I have gotten 315 before, but not at lower body weight.
It was interesting to try the Slingshot with board presses.
I had never done that before.
It's a bit like doing board presses in a bench shirt,
because you don't get a whole lot of action at the top of the lift.
Just forces you to stay tight and keep the elbows in.
It was an interesting session.

[jp_ottawa]

Max effort lower.

Deficit pulls:
sumo, hook grip:
135 x 5
225 x 3
315 x 2
switched to regular grip, narrow stance:
405 x 2 (rep PR)
455 x fail
430 x 1 (PR)
315 x 7 (drop set)

GMs down to pins:
135 x 5
225 x 5
245 x 5

Barbell shrugs:
225 x 20 x 3 sets

[jp_ottawa]

Dynamic bench:
close grip:
135 x 5
185 x 3 x 4 sets
regular grip: (slightly narrower than competition -- ring fingers on the rings)
185 + 60 pds chains x 3 x 4 sets
135 x 20 (drop set)

Tris pushdowns:
3 sets until fail

Shoulder press machine:
10 x 3 sets

Curls:
10 x 4 sets

Done.

[Bodybygamma]

PR power!

[BendtheBar]

Missed the deadlift PRs. Congrats. Hope that 455 was close.

[jp_ottawa]

Originally Posted by BendtheBar

Missed the deadlift PRs. Congrats. Hope that 455 was close.

Originally Posted by Bodybygamma

PR power!

Thanks guys!

Feeling the effects of the Gabapentin so I'll take a week to deload.

Lower body deload:
Stretch/foamroll
Box jumps from sitting, with and without dumbbells
Kettlebell swings, 80 pds x 10 x 3 sets
Abs.

[big_swede]

Congrats on the deadlift pbs!!

[BendtheBar]

How's the training?