Logging my Lifts

Saturday - 4/9/22 - 8:45pm

Comp Bench - long pauses (2-3 sec)
135x5
135x5
185x2
205x1
225x1
245x1
265x1
275x1
245x5
225x5
225x5
225x5

Inverted Rows
4 sets

Done. Shoulder was acting up, but good enough to bench so took it light. Found a fast way to set up inverted rows so may be doing this on occasion.
 
Sunday - 4/10/22 - home gym - 7:45pm

Did some sliding floor pullups. Used grip shelf liner under my hands to get a better grip. Also sliding floor OHP? coming backward. Not too much volume, but enough for a pump.

Rogue Echo Bike
10/20 intervals.

Died on echo bike because I went all out on the first sprint and tried to go hard again on the 2nd interval. I pretty skipped a bunch of intervals to recover lol. Next time I may just do a custom one between 10/50 or even 10/110 if I go real hard. Wanted to finish off with the ab roller, but need to put the kids to bed early tonight.

Tomorrow if I have time I may bench and deadlift at work, but if I only have time for one I may just pull at work and bench at home. Want to take a heavish sumo single with the deadlifft bar just to see where I'm at.
 
Monday - 4/11/22 - work gym - 3pm

Comp Bench
135x5
135x3
205x3
225x2
225x2
255x1
275x1
290x2
255x4
240x4
240x4
240x4

Front DB Raises
3 sets

Tricep Pushdowns
1 set

Done. Couldn't get to the base gym yesterday so I just benched at the work gym. Was planning on deadlifting last night, but fell asleep with the kids. Wanted to deadlift today at the base gym, but got too busy at work so will probably deadlift then squat tonight....
 
Tuesday - 4/12/22 - home gym - 7:45pm

Sumo Deadlift - straps
135x3
135x3
225x1
275x1
315x1
345x1
365x1
385x1
405x1
335x4
335x4
335x4

Done. Not a bad deadlift day. 405 was slow off the floor, but flew once it was right below the knees. Back offsets felt good overall. Would be nice if I didn't have to control my eccentrics, but I guess it doesn't hurt. Finally starting to feel like I'm getting back in the groove and settling/wedging is somehow cueing me to brace better. Still more work to do. Will be busy at work again tomorrow, but may try to hit up the base gym if I have time.
 
Wed - 4/13/22 - home gym - 7:45pm

High Bar Close Stance Squat - belt
135x5
135x3
185x2
225x1
275x1
295x1
315x1
335x1
275x4
275x4
225x10

Done. Hips came up too fast on 335 and pitched forward so had to rebalance with a slight grind. Back off sets felt easy. No time for anything else so the plan is to bench tomorrow at work no matter what.
 
Sunday - 4/24/22 - home gym - 9:30pm

Squat
135x7
185x7
205x7
225x7
245x7

Sumo Deadlift
135x5
225x3
225x3
225x3

Done. Back from vacation. Didn't work out once in those 9 days except for one morning doing some bodyweight squats/split squats and pushups. Just wanted to get under the bar and move something and just practiced setting up/bracing on each rep for deadlifts. Bench tomorrow hopefully at work.
 
Monday - 4/25/22 - home gym - 8pm

Comp Bench
135x5
135x3
185x1
225x5
225x5
235x5
245x5
225x5

JM Press w/ SSB
Did some sets with the bar and 110 lbs, but just stopped there since my elbows had some pain with the movement.

Done. This week is just getting settled in before hopefully starting week 1 of the training cycle in a week.
 
Tue - 4/26/22 - home gym - 7:45pm

Sumo Deadlift
135x5
135x3
225x3
275x3
295x3
245x6
245x6
245x6

Pendlay Rows
135x5
185x5
205x5
205x5

Done. Still have DOMS from Sunday's workout and easing my way back in. I plan to do a modified BBM Strength I program. Since I won't be able to get in SBD days realistically in one session my goal is to be flexible with it. So giving my self 2 days to fit in a day workout even if I have to spread it out to 3 different shorter workouts. Also debating if I should follow a lower fatigue approach. So instead of a top single @ 8 that occurs often I'll take it to @ 7. Also reduce back off sets to RPE 5-7 for the most part. We will see. I may just end up buying BBM low fatigue template. I would have pulled the trigger if their app was android ready, but so far they only have it for iphones.
 
Just picked up the BBM low fatigue template. 16 weeks spread into 3 blocks and with customization options. 3-day and 4-day templates for both low and medium fatigue. It also peaking block at the end, but not meet type peak. Maxing is actually spread out into 3 separate days thought week 16. Starting next week it would be 13 weeks out so I would definitely have to tweak things. The 3-day low fatigue is probably the most realistic to follow and since the past 2 days is not too far off from Day 1, I may just jump into Day 2 starting today. Then I'll knock off a week from block one and two which would allow me to stay pretty close to the program assuming a spot opens up for the meet.
 
Starting Low ISF (3-Day). Counting Mon and Tue as Day 1.

W1D2: Wed - 4/27/22 - work gym - 2:30pm

Comp Bench
135x5
135x3
185x3
225x3
245x3
265x3 (suppose to be @7, but probably sandbag and @6ish)
220x6 (~69% e1RM)
220x6
220x6

SOHP
75x10
95x10
100x10
105x10

Cable Tricep Pushdowns
Pin 50x15
Pin 50x12
Pin 50x10

Done. Worked out with my coworker who I'm trying to get into powerlifting. Already convinced him to buy a squat rack, lol. Triceps were gassed with the SOHP which is technically suppose to be done after SSB Squats which I'll do tonight most likely. If so that means I will be getting in all of Day 2 in a day which gives me tomorrow to do some supplement work (conditioning, trunk and arm work). Good start overall and feeling pretty strong on bench.

9:15pm - home gym

SSB Squat
150x6
200x6
220x6
240x6

Rogue Echo Bike
10 minute LISS

Done.
 
Last edited:
boingyman said:
Done. Worked out with my coworker who I'm trying to get into powerlifting. Already convinced him to buy a squat rack, lol. Triceps were gassed with the SOHP which is technically suppose to be done after SSB Squats which I'll do tonight most likely. If so that means I will be getting in all of Day 2 in a day which gives me tomorrow to do some supplement work (conditioning, trunk and arm work). Good start overall and feeling pretty strong on bench.
Click to expand...

Weird, I don't get much tricep recruitment in OHP. They're there, but not enough to blow them out. Then again, I think triceps might be my weakest point so there is that.
 
hardheart said:
Weird, I don't get much tricep recruitment in OHP. They're there, but not enough to blow them out. Then again, I think triceps might be my weakest point so there is that.
Click to expand...
Probably because I did it right after bench, my rest periods were short and not use to doing high rep on OHP.
 
Thu - 4/28/22 - work gym - 4pm

Barbell Curls
BARx10
BARx10
65x19
75x13
80x10

3 sets of decline situp holding 15kg barbell

1 set One-leg bridges

1 set One-Arm Farmer Walk holding 50 lb DB each arm

Done. Did trunk work inbetween and after curls sets. Curls and decline situps were till pretty much RPE 9. I just wanted to lie down after this, but goes to show how horrible my conditioning is.
 
W1D3 - Fri - 4/29/2022 - work gym - 3:15pm

Spoto Press
135x6
135x6
185x6
225x6
245x6
255x6

Assisted Pullups - short rest periods.
BWx12
BWx10
BWx8

Done. Possibly more to come tonight or Saturday. DL and high rep squat variation on the table....

Edit: Not happening tonight so it will have to wait until tomorrow. Did get in 12k steps and washed the car and SUV so stayed fairly active day overall.
 
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W1D3 (continued) - Sat - 4/30/22 - home gym

Sumo Deadlift
135x5
135x3
225x3
275x3
315x3
345x3

Pulled my lower back on the last rep of 345. I loss my tightness and was rushing through these neglecting technique and being sloppy. I was mowing the lawn and jamming through doing stuff around the house while trying to fit these in. So no back off sets and no squats. It's going to throw off this coming week, but hopefully I'll be good in a couple of days.
 
W2D1 - Mon - 5/2/2022 - work gym

Bench Press - feet up, minimal shoulder retraction, no arch - paused - comp grip
135x5
135x5
185x3
225x3
245x3
250x3
260x3 @ 8
230x3
230x3

Done with the bench portion for the day. Back feels vulnerable if I try to arch so I didn't arch and barely even retracted my shoulder blades. Today was triple @ 8 and back offs at ~78% e1RM for 2 sets of 3. Probably can't squat or deadlift, but may do something I can do pain free as a substitute. I did some high rep split squats last night with BW and holding 10 lb DB's, lol. Better then nothing!

9:30pm - home gym

Inverted Rows
4 sets of 10ish?

Echo Bike
10 minute interval

Done. Did some random tempo squat/deadlift movements with just the bar and decided to not push anything yet for either lift.
 
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W2D2 - Wed - 5/4/22 - work gym

Bench Press - feet up - pause, middle finger on rings
135x5
135x3
205x3
225x3
245x3
255x3
265x3
225x5
225x5
225x5
225x5

Tricep Rope Pushdowns
3 sets of 8-15

Done. Suppose to be comp bench, but definitely pain when I try to arch. I was going to find a better work around, but was training with my coworker again. Didn't have time to see if I could squat or deadlift last night so I will attempt tonight to see what I can do.
 
W2D3 - Fri - 5/6/22 - work gym

Bench Press w/ Pussy Pad - comp grip - TNG
135x5
135x6
185x6
225x6
245x6
255x6
265x6
255x3
255x3

Pullups
BWx3
BWx3
BW+20x3
BW+20x3
BW+30x3 (Did these before bench since someone was on it)
BW+30x5 (Did after benching)
BW+30x5
BW+30x5
BW (assisted)x10

DB Curls
2 easy sets

Done. Tried to squat yesterday, but my lowerback is still not recovered so last night I did some half ass crunches and that's about it. On a good note I can now bench with my feet on the ground without pain so it's slowly improving. May try to squat and/or pull tonight, but we'll see how it feels. I'm also exhausted so I may just pass out early with the kids.
 
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Sunday - 5/8/22 - home gym - 9:15pm

Tried to squat , but there was pain with just 135 so that was a no go. Did some tempo goblet squats and some split squats holding 25 and 45 plates. Then was thinking about trying zercher squats, but instead decided to do some deadlift and felt ok so I proceeded.

Conventional Deadlift - no belt - tempo reps
135x6
135x6
185x6
225x6
245x6
245x6
245x6

Done. Very controlled reps with full breathing resets after each rep, slow concentric off the floor and very controlled eccentrics. Just got to take it day by day and see what I can do from here out.
 
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