Powerlifting Log. IG for video. benchphreak.
Competition PR’s
squat - 192.5 @ 83 (water cut) IPF
squat - 205 @ 99 (no cut) IPF
Bench Press - 172.5 @ 83 (water cut) IPF
Bench Press - 182.5 @ 90 (24 hour weigh in, water cut) IPL
Bench Press - 205 @ 105 (no cut) IPF
Deadlift - 252.5 @ 83 (water cut) IPF
Short term Goals = @ 105
Squat 227.5 kg.
Bench Press 215 kg. - will be provincial record @ 105
Deadlift 255 kg.
Wednesday - Nov 17/2021 - De load
HB Squat (Inzer sleeves and belt)
20x10
60x5
90x5
110x5
115x5 Belt on
115x5
115x5 @ 5-6
Bench Press (comp pause)
60x3
100x2
130x1
150x1 @5-6
530 tempo Bench Press
100x5
100x5
100x5 @7-8
CG TNG Bench Press
100x10
100x10 @5-6
Deadlift (conventional)
60x3
100x1
120x1
135x1 Belt on
135x1 @<5
BW chins
x5
x5
x5 @5-6
strong!
thanks, i did it last Saturday, the comp was super fun. especially since i didn’t water cut. hah
Friday - Nov 19/2021 - De load
HB Squat (inzer sleeves and belt)
20x10
60x5
90x5
110x5
120x3 Belt on
120x3
120x3
120x3
Bench Press - no sinking
20x5
60x5
100x3
130x1
130x1
130x1
CG Floor Press strict
100x8
100x8
Floor Press strict
120x6 @ 6
BW chin ups
x6
x6
x6 @ 6-7
another easy taper session. Gettin a bit confused about my direction of training going forward.
Monday - Nov 22/2021 - 1A
HB squat (with belt and inzer sleeves)
20x10
60x5
95x5
115x5
120x5 belt on
125x5
125x5
125x5 @ 5-6
Bench Press
60x3
100x2
130x1
155x1 @ 7
149x3 @ 7
142x3
142x3
142x3
Standing Military Press
20x5
50x2
63x6
63x6
63x6
63x6
63x6 @ 5-6
BW Chin ups
x6
x6
x6
x6
x6 @ 7
Wednesday - Nov 24/2021 - 1B
HB squat (with belt and inzer sleeves)
20x10
60x5
95x5
120x5
120x3 belt on
125x3
2ct Soft pause Bench Press
60x3
100x2
120x1
140x1 @ 7
135x3 @ 8
130x3
130x3
130x3 @ 7.5
Deadlift
60x3
100x1
125x1
140x1 belt on
145x1
Bodyweight Chin ups
x7
x7
x7
x7 @ 7.5
Friday - Nov 26/2021 - 1C
HB squat (belt and inzer sleeves)
20x10
60x5
95x5
120x5
125x5 belt on
125x5
130x3
130x3
TNG Bench Press
60x4
100x2
130x1
145x1
157.5x1 @ 7
150x3 @ 7.5
143x3
143x3
143x3 @ 7
CG Bench Press
127.5x5
127.5x5
127.5x5
127.5x5
127.5x5 @ 6-7
BW chin ups
x5
x5
x5
x5
x5 @ 6-7
Saturday - Nov 27/2021 - 1D
Slingshot Bench Press
60x4
100x2
130x1
162.5x1 @ 6-7
157.5x3 @ 7
150x3
150x3
BW chin ups
x8
x8
x8 @ 8
Monday - Nov 29/2021 - 2A
HB squat (Inzer sleeves and belt)
20x10
60x5
95x5
120x5
130x4 belt on
132.5x3
132.5x3
132.5x3
132.5x3
140x1
Bench Press
60x3
100x2
130x1
150x1
164x1 @ 7-8
157.5x3 @ 8
150x3
150x3
150x3 @ 7.5
Standing Military Press
20x5
50x3
66.5x6
66.5x6
66.5x6
66.5x6
66.5x6 @ 7
BW chin ups
x5
x5
x5
x5
x5
x5
x5
x5
x5
x5
Wednesday - Dec 1/2021 - 2B
HB Squat (inzer sleeves and belt)
20x10
60x5
95x5
120x3
125x3 belt on
125x3
2ct Strict pause BP
60x2
100x2
110x1
147.5x1 @ 7.5
140x3 @ 8.5
135x3 @ 8
130x3
130x3 @ 8
Deadlift
60x3
100x1
130x1
145x1 belt on
152.5x1
BW chin ups
x7
x7
x7
x7
x7 @ 7
I don’t really recognize those numbers. Is that better than my probable 225lbs 1rm? Does bench even go that high? Hopefully not natty
competes in the IPF
I think I am probably close to that ATM, but it would be touch and go. Weight is right in that range too 210-212 currently. I don’t think 405 is quite there for the record. High 300s I think though.
For sure possible natty, but not to many do it.
I am PED free, did my first bench press competition in 2006 (was 16 years old)
Also my gym numbers are no better then my comp numbers. I TNG bench press about the same as I bench press in comp.
Thursday - Dec 2/2021 - 2C
= Friday’s workout, busy Tomorrow
HB Squat (inzer sleeves and belt)
20x10
60x5
95x5
120x5
125x4 belt on
125x4
130x3
130x3
130x3
TNG Bench Press
60x4
100x2
130x1
150x1
166x1 @ 8
160x3 @ 9.5 - ooff, mis calculated. turns out my TNG is weaker then my paused ATM
150x3
150x3
150x3 @ 7.5
CG Bench Press
132.5x5
132.5x5
132.5x5
132.5x5
132.5x5 @ 7-8
Weighted Chins (IN POUNDS)
20x3
20x3
20x3
20x3
20x3
oofff, no good is the TNG. will have to work on that. slowly.
Saturday - Dec 4/2021 - 2D
Sling Shot Bench Press (yellow)
60x4
100x2
140x1
150x1
172.5x1 @ 7.5
167.5x3 @ 8-8.5
160x3
160x3
Weighted Chins (IN POUNDS)
25x3
25x3
25x3
25x3 @ 7
Monday - Dec 6/2021 - 3A
HB Squat (Inzer sleeves and Belt)
20x10
60x5
95x5
120x5
130x5 belt on
135x5
135x5
135x5
145x1
Bench Press
60x3
100x2
130x1
150x1
170x1 @ 8
162.5x3 @ 9
155x3
155x3
155x3 @ 8-8.5
Standing Military Press
20x4
50x2
69x6
69x6
69x6
69x6
69x6
Weighted Chins (IN POUNDS)
30x3
30x3
30x3
30x3
30x3 @ 8
Nice!
Same here. Maybe a bit more TNG. I did do a heavy single on bench on Friday. I mentioned not thinking 405 was quite there. I was right. It came off the chest about 4" and stalled. I did move 390 lbs pretty well. IDK, I think the 405 will be there soon. As painful as it is, I might go for PRs of 395, 400, and 405 lbs. I think for me the next plate increment is tough to break mentally. I know if my last PR was 400, that 405 is there and not so intimidating. Generally, after I get a plate increment PR, I make much faster progress in PRs. Weird, I must be a mental case.
Any recommendations for getting stuck 4-6" off the chest? Seems to be my sticking point pretty consistently.