2016 - Powerlifting Journal

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Beer Jew
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2016 - Powerlifting Journal

Post by Beer Jew » Sat Jan 09, 2016 10:15 pm

The cycle below will take me to approximately the end of February 2016. Numbers are approx. 80% of my max. The cycle is a mix of the base part of the Russian Squat Cycle, and past experience of what works for me. It's very much experimental, in the sense that I'll complete the cycle, assess what did or did not work, and adjust for the next one.

Targets

Squat - 210kg / 462lbs
Bench - 140kg / 308lbs
Deadlift - 260kg / 572lbs

Notes

All bench reps are paused. Barbell Rows are done from below the knee. Bodyweight currently around 90kg / 198lbs.

Plan
Week One.jpg
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Beer Jew
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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Sat Jan 09, 2016 10:20 pm

Friday 1st Jan 2016

Bench (Paused)

105kg x 3,3,3,3,3
120kg x 1

Squats

160kg x 3,3,3,3,3,3

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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Sat Jan 09, 2016 10:23 pm

Sunday 3rd Jan 2016

Bench (Paused)

105kg x 3,3,3,3,3
120kg x 1

100kg x 8

Deadlift

200kg x 3,3,3,3,3,3

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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Sat Jan 09, 2016 10:25 pm

Tuesday 5th Jan 2016

Bench (Paused)

105kg x 2,2,2,2,2

Squats (Paused)

140kg x 3,3,3,3,3,3

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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Sat Jan 09, 2016 10:30 pm

Thursday 7th Jan 2016

Bench (Paused)

105kg x 4,4,4,4,3,3
120kg x 1
130kg x 1

Short on time on Thursday. Had intended to do rows, but will add onto tomorrow's session.

Bench felt fantastic. 120kg was by a long way the fastest I've ever pressed it, so went for 130kg, which I believe is a paused PR. I reckon 135 was probably there.

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Bobby
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Re: 2016 - Powerlifting Journal

Post by Bobby » Sun Jan 10, 2016 2:27 pm

Are you doing any training for health (heart and lungs)? You need some form of that if you have to run away from the zombies you know!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Beer Jew
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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Sun Jan 10, 2016 4:42 pm

Bobby wrote:Are you doing any training for health (heart and lungs)? You need some form of that if you have to run away from the zombies you know!
Not really to be honest. I did 100 push-ups last night because I was watching a programme about the SAS, and did a quick 2km run the other day, but that's it for the last month.

If the zombies come, I'd just mate with them instead.

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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Sun Jan 10, 2016 5:11 pm

Sunday 10th Jan 2016

Deadlift

200kg x 3,3,3,3,3,3,3

Barbell Rows

120kg x 5,5,5,5,5

Bench (Paused)

120kg x 1,1,1
105kg x 5,3

105kg x 10 paused with slingshot

Notes

Got to sleep about 6AM this morning, and woke up at 10. I've been having problems sleeping on a Saturday night for the last few weeks. Deadlifting on 4 hours sleep wasn't ideal, but I just got it done. Everything felt hard. Looking at the bench part of the video, maybe I need to start getting some cardio in! :Hangman:



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Bobby
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Re: 2016 - Powerlifting Journal

Post by Bobby » Sun Jan 10, 2016 7:42 pm

At 3.29 I saw a man(?) with a so called man bun.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: 2016 - Powerlifting Journal

Post by Holland Oates » Sun Jan 10, 2016 10:28 pm

Some nice work.
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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Mon Jan 11, 2016 12:13 am

Thanks!

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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Wed Jan 13, 2016 12:02 am

Tuesday 12th Jan 2016

Squats

160kg x 3,3,3,3,3,3,3

Notes

Sets 4-7 on camera. Tried a wider grip on set 5 but didn't like it.

Recovery is difficult at the moment, I think I'll be extending the week to 10 days, so Friday will be pause squats and rows, and then I'll consider when the next heavy squat/deadlift sessions should be. I've put on a bit of timber - I look like I've moved up to the 100kg class!


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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Sun Jan 17, 2016 7:44 pm

Friday 15th and Sunday 17th Jan 2016

Pause Squats

140kg x 3,3,3,3,3,3,3 - First set was paused below parallel. For the next 6 sets, I adopted a trick I got from CHADWESLEYSMITH715PAUSESQUAT which is to pause at your sticking point, for me, just above parallel.

Back off set - 140kg x 10

Bench (Paused)

105kg x 3,3
105kg x 5,5,5 - Volume PR

120kg x 1,1,2 - Paused PR

Barbell Rows

125kg x 5,5,5,5,5


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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Sat Jan 23, 2016 6:54 pm

Friday 22nd January 2016

Bench (Paused)

120kg x 1,1

105kg x 3,3,3

Squats (Paused)

Up to 180kg x 1 = PR

Distinct lack of motivation over the past week.


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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Sun Jan 24, 2016 7:40 pm

Sunday 24th January 2016

Bench - Paused

105kg x 4,4,4,4,4,4

Squats

160kg x 3,3,3,3,3,3,3

160kg x 6

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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Tue Jan 26, 2016 9:14 pm

Nothing today. I warmed up for pause squats and bench, but just didn't have the energy to actually lift. For the first time in about four years, I've spent the last two days feeling very depressed, and the last week or so feeling very demotivated. I wonder if I started this whole cycle too heavy, and have pushed it too far, too quickly.

Other aspects of my life are certainly contributors - my sleep and diet need a complete overhaul.

On a positive note, my wife came to the gym with me today, and asked me to help her start strength training. She had glandular fever for six months approximately 3 years ago, and has never fully recovered, so any exercise is difficult for her. She was in fantastic shape when we got married, but is now unhappy with how she looks and wants to change that.

I started her with the following workout;

Goblet Squats (4kg Dumbbell) - 5 x 10
SLDL - 5 x 10
Bench Press (20kg bar) - 5 x 5
Pendlay Rows - 5 x 10

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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Thu Jan 28, 2016 10:50 pm

Thursday 28th Jan 2016

Deadlift

220kg x 1,1,1,1,1,1,1,1

Bench - Paused

110kg x 2,2,2,2,2,2,2,2

Moving off plan, starting to peak. Video up later.

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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Thu Jan 28, 2016 11:49 pm

Didn't get every set on camera...


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Re: 2016 - Powerlifting Journal

Post by TerryB » Sat Jan 30, 2016 12:37 am

the only thing I got from thjis journal was that you train in a gym with pink walls
"Know that! & Know it deep you fucking loser!"

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Re: 2016 - Powerlifting Journal

Post by TerryB » Sat Jan 30, 2016 12:40 am

who am I to judge, but on your deadlifts, yo might try engaging your lats a bit more at the start

Your hip high start position is yours to own, but it might help to consciously try to bend the bar at the start (bending it 'around' your calves), similar to how you might engage your lats on the bench by pulling your elbows in tightly to your lats

I'm not saying arch your upper back or pull your shoulders back, which woujld increase the length of the pull, but try to at least engage the lats. What helps me is thinking about pulling my elbows in, just like I tuck them on the bench

.....

oh dear. I just saw the bench pressing, too. You don't really look to be using your lats or tucking the elbows there either, which may or may not be good. Who knows! I think if yo udid though, you would'nt have had that drastic horizontal bar path shift out of the hole where you flare your elbows and your delts try desperately to press out the bar (the "fun with pauses" video). For $1,000, I will watch a few more of your videos and provide more commentary.
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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Sun Jan 31, 2016 1:31 am

Terry - I've been given the deadlift tip before and it's done good things when I actively think about it. I'll give it another try.

Regarding the bench, if I'm being honest I don't really know how to use my lats. I actively try to arch and tuck my elbows and drive with my legs, but I've just never understood the lats and the bench.

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Re: 2016 - Powerlifting Journal

Post by TerryB » Sun Jan 31, 2016 2:49 pm

Beer Jew wrote:
Regarding the bench, if I'm being honest I don't really know how to use my lats.
Well you seem to be doing fine without it. I would ask 3 things, (1) are your front delts/rotators taking a beating from bench (you seem to flare your elbows pretty quick off the chest), (2) do you feel strong off the chest (i.e., are you holding the weight on your weaker chest and delts in the hole and getting fatigued?), and (3) do you have trouble controlling the bar path on the descent (i.e, putting the bar where you want it so you're in the best position for a strong start off the chest)?

For me, engaging my lats helped those things dramatically. I control the descent better so I touch lower on the chest. In the hole, it feels like the bar is floating and all the weight is just resting on my back. My chest and delts aren't getting fatigued during the pause. I'm strong off my chest now and don't miss until closer to lockout when the weaker muscles take over. I don't feel my delts at all anymore when I bench except during very hard lockouts. They're fresh after my bench session is done.

To me, it's very very similar to using the hamstrings during the squat. On bad days, I can't feel them and my squat suffers. The groove is bad and the joints take a beating. On good days, they fire nice and strong and support the weight on the way down, putting me in the right groove for a strong squat out of the hole. Lats are the same in bench. Bad days, i can't feel them, I touch higher on my chest, heavier weights are harder, and my shoulders get beat up. Good days, I get a wicked lat pump and the bench press feels like a back and triceps exercise.

If you're trying but can't feel them, you may need some thoracic mobility work. When mine is poor, I can't feel my lats.
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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Sun Jan 31, 2016 10:30 pm

Sunday 31st January 2016

Squats

170kg x 1,1,1,1,1 (Sleeves)

170kg x 1,1,1 (Wraps)

Bench (Paused)

120kg x 1,1,1,1,1,1

Notes

Took me a couple of reps to get used to the wraps. The first rep and the last rep with wraps are in the video below. You can see the difference between them. Not sure how much use I'll get out of them - I feel a lot faster and more powerful with just the SBDs, but I'll keep practicing.

Terry - The easiest way to describe it is that when I set up I actively try to retract my upper back and engage my lats, but as soon as I start to lower the bar everything comes loose. I don't really feel fatigued anywhere after a bench session to be honest - It's been a long time since I've had any form of doms. I filmed my set-up below, so that might give you more of an idea of what I'm talking about. I just can't seem to get my bench set up to a point where it clicks and I think "Ah-Ha!".

Are there any decent videos you'd recommend, either on bench form, or thoracic mobility?


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Re: 2016 - Powerlifting Journal

Post by TerryB » Mon Feb 01, 2016 2:19 am

This thoracic mobility stuff is very effective:

https://www.youtube.com/watch?v=X6cuNQ23dJI

As for using the lats, eh, if it's not broke don't fix it, I guess. There are as many ways to bench as there are to squat and it seems to be working fine for you. You touch higher than I do and don't tuck your elbows as hard as I do, but plenty of strong guys bench like you do so who cares as long as you're not having shoulder pain. And you still flare pretty early and the bar drifts back toward your face early, IMO, but again, it seems OK for you and it wasn't as drastic as in the "fun with pauses" video above. If that happened all the time, where the bar came off your chest and immediately shifted back a few inches toward your face, I'd be more concerned.

Someone with more experience like BD or PL54 may have something to say or maybe they agree with me that you're doing fine without bothering with the lats.

This video really got it clicking for me.

https://www.youtube.com/watch?v=ily2X9L ... u&index=22

I experience everything he says in here now that I worked on it and got some thoracic mobility. If you watch your vids and compare it to what he's saying, you see that you flare your elbows out really early (IMO) and if you could get the lat activation he's talking about, it becomes basically a bench SHOVE off the chest and with enough back power, you don't have to flare your elbows until much later. Also, notice he talks about his lats being tight and the bar kind of stopping off the chest (its in the earlier part of the video), I experience that too. I was wondering why I wasn't getting a press call during a meet and it's because the bar floats on my lats in the bottom. I was tight enough that I had to consciously try to touch.
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Re: 2016 - Powerlifting Journal

Post by Beer Jew » Tue Feb 02, 2016 10:07 pm

Tuesday 2nd February 2016

Pause Bench - Deload

100kg x 3,3,3,3,3,3,3,3

Plenty of foam rolling on my thoracic spine and quads. Plenty of pain.

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