Ebb and Flow of Powerlifting

Training Training Logs
121

Deload week was a nice change of pace ( not, fucking horrible )

Back at it.

3 weeks of this to address some weak points:

Day 1 and 3 ( M/F )

*Laying Banded Hip Series 2x20 each (use an appropriate band to make these burn) -Laying Banded Leg Circles - YouTube -Laying Banded Hip Extensions - YouTube -Laying Banded Hip Adduction - YouTube -Laying Hamstring Extension - YouTube

*Split Squat Hold 3x1 min each leg, activate your posterior glute hard as possible and go down as low as possible without loosening the glute up, maintain your shoulders directly over your hips without hyperextending the lower back

*Goblet Squat Hold 3x1 min, with band around your knees

*Round Back 45 Degree Hypers 3x15-20, use a 5 second negative

*Seated Round Back Yoke Bar Hypers 3x15-20 (work on flexing your upper back as hard as possible, do not round the lower back or lean forward at all

*Plank Hold 2x1 min, focus on posteriorly rotating your hips, try to lengthen your lower back and shorter your lower abdominals during this hold

*10 minutes HIIT (15/45)-machine, prowler, ropes, sledgehammer, kettlebell, etc

*Yoga Flow

Flow 1, repeat 2 times

-Child Pose, 2 breaths

-Cat/Camel- 3 x each, holding for 1 full breath on each

-Downward dog- 2 breaths

Flow 2, repeat 2 times

-Upward facing dog-2 breaths

-Childs pose, reach to the right 2 breaths, reach to the left 2 breaths

-Upward facing dog-2 breath

-Childs pose, reach to the right 2 breaths, reach to the left 2 breaths

-Laying Hip Rotation to the right 2 breaths, laying hip rotation left 2 breaths

Flow 3, repeat 2 times

-Warrior Pose, 2 breaths, into warrior with triangle 2 breaths

-Forward facing warrior, hands up, 2 breaths

-Deep Lunge, 2 breaths

-Repeat other leg

Flow 4

-Seated Easy Lotus pose, 5 deep breaths each leg

122

Day 2 and 4 ( W S )

*Internal and External Shoulder Rotations with band at 0 and 90 degrees, 2x15 each

*Supinated and Pronated Band External Rotations with elbows elevated 2x15 each

*Bamboo Bar Bench Press 3x20 reps

*Hammer Strength Low Rows 3x15 reps, get a good stretch on each rep

*DB Pullovers 3x15, get a good stretch on each rep

*Seated DB Cleans to press 3x12

*Rope Tricep Pressdowns 3x15 reps

*10 minutes HIIT (15/45)-machine, prowler, ropes, sledgehammer, kettlebell, etc

*Yoga Flow

Flow 1, repeat 2 times

-Child Pose, 2 breaths

-Cat/Camel- 3 x each, holding for 1 full breath on each

-Downward dog- 2 breaths

Flow 2, repeat 2 times

-Upward facing dog-2 breaths

-Childs pose, reach to the right 2 breaths, reach to the left 2 breaths

-Upward facing dog-2 breath

-Childs pose, reach to the right 2 breaths, reach to the left 2 breaths

-Laying Hip Rotation to the right 2 breaths, laying hip rotation left 2 breaths

Flow 3, repeat 2 times

-Warrior Pose, 2 breaths, into warrior with triangle 2 breaths

-Forward facing warrior, hands up, 2 breaths

-Deep Lunge, 2 breaths

-Repeat other leg

Flow 4

-Seated Easy Lotus pose, 5 deep breaths each leg

123

Also doing 3x20 minutes of cardio a week in the mornings.

Yes I’m doing Yoga. No I don’t like it. Yes it’ll probably help.

124

Day 3 and 4 of training went pretty well. I’m not saying Yoga is a god send and miraculously fixed all my mobility but my hips are feeling pretty good.

Body weight was 186 yesterday morning, hoping for maybe 183 next weekend then I can start recomping. Got a little too out of control going into the last meet.

Time to stay leaner this time. I thought I could get away with eating how I wanted but clearly I took it too far. I wake up with outline of my abs but later in the day unless Im flexing them you don’t see them.

Looking forward to getting into the hypertrophy program for about 6 weeks before kicking back into triphasic.

125

Hips are feeling pretty good with this current program. Left shoulder is still rehabbing nicely.

Body weight is in check, slowly adding in some more carbs while weight is dropping so that’s a plus. Really need to get back to paying for nutrition it’s so much easier.

126

Body weight is down to about 183 in the afternoons.

1 more week of gpp/rehab/prehab then 6 weeks of hypertrophy lovingly called CTP ( Chase The Pain ).

Then back to triphasic. Next meet is scheduled for April 30th. RPS King of Spring hosted at NBS Fitness ( hey that’s my gym )

http://meets.revolutionpowerlifting.com/2016/04/30/king-of-spring/

127

Haven’t logged the fancy yoga stuff because well, yeah.

Start some hypertrophy today. Right elbow is a bit flared up with some tendon issues but it’ll pass. Should be a fun 6 weeks.

128

*Close Grip Bench Press Work up to 6 RM, then do 4 cluster sets of 4 reps with a 30 sec break in between each set
205
*Standing Swiss Bar Shoulder Press Work up to a 8RM max, rest 30 seconds, do a set of max reps, rest 30 seconds, do a set of max reps
120x8, x8, x5
*Close Stance Hack Squats do 3x10 with a 5 count negative, only come down to parallel
3 plates ( looking back i should of gone heavier )
*Standing Calf Raises Work up in weight doing sets of 20 reps, after reaching a max weight, drop weight and complete 15 reps, drop weight again and do 10 reps

These sucked. 140, 115, 90

It looks like an easy day but it’s not, especially when you start to look at the program over the whole 6 weeks.

My split will be M, T, Th, Fri, Sat with cardio on my off days. Looking forward to how it goes.

129

*Deadlifts off 2-3 inch mats, work up to a heavy 6, do 4x4 cluster with same weight, 30 sec break between clusters
385, used straps which makes the first pull super hard for me might try just doing it regular grip next week

*Bent Rows work up to a max set of 8, rest 30 sec max reps, rest 30 sec max reps, good stretch and pause for flex at top
165 8, 8, 5 - right elbow was bothering me on these, might try switching the movement around if elbow is going to be an issue

*EZ Bar Curls work up to a heavy set of 8, drop set 3x6 cluster with 30 sec break
85 if my math is right. dropped 10 then dropped 10

*Laying leg curls 3x10 w/5 sec negative
25, these were pretty gnarly

*Bent Rear Raises 3x20 reps, drop 15, drop 10
12.5, 10, 8 holy burn

Finished with yoga.

130

*Seated Calf Raises 3 sec pause at the bottom and 1 count flex at the top, work up to a heavy set of 6, do 5 sets with a 30 sec break

*Hammer Decline Press 3x10 with a 5 sec negative
100 each side

  • Seated Neutral DB front raises with 3 count negative, 3x12
    12lbs
    *Behind the head EZ Bar Cable Tricep extensions, lean forward and get a good stretch, 3x10 with 5 sec negative
    110lbs
    *Leg Extensions 4x20,drop max, drop max, 25 partials
    40lbs, 30lbs 8, 20lbs 12
131

*Barbell RDL’s work up to a heavy set of 8, rest 30 max reps, rest 30 max reps
275, 6, 5
*Single Arm Cable Rear Delts 3x12 with 5 sec negative
30
*a1 Wide Grip Pulldowns 4x15,12,10,8 pause at bottom, get a good stretch at the top
100
*a2 Seated wide grip cable rows 4x15,12,10,8 pause at chest, get a good stretch
80
*Single arm Cross Body Hammer Curls 4x12, drop max reps, drop max reps, do all one arm before switching
20/15/10 10,9 ( 8 on right arm )
*Physio Ball Crunches 4xMax
didn’t count

132

*Squats work up to a heavy set of 6, 4x4 cluster sets with 30 seconds break
300

*Standing Calf Raises 3x15 with 4 sec negative
forgot to record

*A1 Pec Deck 4x12
80
*A2 Incline DB Press 4x8
60
*DB Side Raises 4x15, 25 partials on last set
15
*B1 Rope Pressdowns 4x12, 1 count pause at bottom
120
*B2 Close Grip Push-ups 4xMax reps ( subbed out for EZ bar tricep press downs )
100

133

*Wide Grip Elbows out chest supported rows work up to a heavy set of 8, rest 30 max reps, rest 30 max reps, pause at the top
65, 7, 5

*Single Arm Pulldowns 4x12 with 5 sec negative
40lbs focus on contracting as hard as possible and holding it during the negative

*45 degree round back Hypers 3xMax with 5 sec negative
20lbs 15, 12, 12

*EZ Bar Cable Curls 3x10 with 7 sec negative
90lbs

*Laying Leg Curls 4x12, drop max, drop max, 20 partials
35lbs, 20x15, 10x10, 20 partials

The best part of this style training is you can really go all out on 1 movement and wreck that muscle then move on.

134

Round 2, add in loaded stretches

*Close Grip Bench Press Work up to 6 RM, then do 4 cluster sets of 4 reps with a 30 sec break in between each set
205
*Loaded Stretch Pec Deck
100lbs 1 minute
*Standing Swiss Bar Shoulder Press Work up to a 8RM max, rest 30 seconds, do a set of max reps, rest 30 seconds, do a set of max reps
105, 6, 5
*Loaded Stretch Single Arm Rope Cable Behind the Head
60lbs, 1 minute
*Close Stance Hack Squats do 3x10 with a 5 count negative, only come down to parallel
3 plates per side
*Standing Calf Raises Work up in weight doing sets of 20 reps, after reaching a max weight, drop weight and complete 15 reps, drop weight again and do 10 reps
140, 115, 90

Pretty decent workout. Put my headphones in and just grinded along.

Elbow is still giving me some fuckery. Really need to try and xwife my forearms.

135

[quote]jt67 wrote:
ever tried blood flow restriction training? ive noticed its helpful when certain joints start getting too much strain on them[/quote]

I’ve got occlusions in my training in a few weeks. My elbow is just beat up from overly tight forearms. It’s an issue I stopped taking care of because they had stopped bothering me.

Clearly I shouldn’t of stopped.

136

*Deadlifts off 2-3 inch mats, work up to a heavy 6, do 4x4 cluster with same weight, 30 sec break between clusters
385 again this week but didn’t use straps, hands took a beating but it felt better than last week, was pretty gassed after these

*Bent Rows work up to a max set of 8, rest 30 sec max reps, rest 30 sec max reps, good stretch and pause for flex at top
I used the deadsquat bar since normal grip bothers my elbow, 170, drop 6, drop 5

*Loaded Stretch Hanging lat stretch from pull-up bar
oww 30s
*EZ Bar Curls work up to a heavy set of 8, drop set 3x6 cluster with 30 sec break
85
*Loaded Stretch Single Arm Kettlebell Preacher curl
15lbs for 1 minute

*Laying leg curls 3x10 w/5 sec negative
20lbs, really focused on frying my hamstrings

*Bent Rear Raises 3x20 reps, drop 15, drop 10
12.5, 10, 8
*Hanging Leg Raises 4xMax
20, 15, 12, 12

137

*Seated Calf Raises 3 sec pause at the bottom and 1 count flex at the top, work up to a heavy set of 6, do 5 sets with a 30 sec break
115

*Loaded Stretch Calf Raise Machine
225 1.5 minutes

*Hammer Decline Press 3x10 with a 5 sec negative
100 each side

  • Seated Neutral DB front raises with 3 count negative, 3x12
    10s

*Behind the head EZ Bar Tricep extensions, lean forward and get a good stretch, 3x10 with 5 sec negative
120lb

*Leg Extensions 4x20,drop max, drop max, 25 partials
35, 25x12, 10x7, 10x25

138

*Barbell RDL’s work up to a heavy set of 8, rest 30 max reps, rest 30 max reps
275, 6, 5

*Loaded Stretch Hanging RDL Stretch
40s x 1.5 minutes

*Single Arm Cable Rear Delts 3x12 with 5 sec negative
30lbs

*a1 Wide Grip Pulldowns 4x15,12,10,8 pause at bottom, get a good stretch at the top
120

*a2 Seated wide grip cable rows 4x15,12,10,8 pause at chest, get a good stretch
80

*Single arm Cross Body Hammer Curls 4x12, drop max reps, drop max reps, do all one arm before switching
20s

*Physio Ball Crunches 4xMax
didn’t count, just crunched till cramp

139

Thursday and Friday I was sick, really felt it on Friday.

Saturday we had 7 people compete in little rock so I went to handle some knee wrapping and weight selections. It was a good meet, our guys did really well, we had maybe 4 doing their first meet there.

I feel much better today and am ready to squat tonight.

140

*Squats work up to a heavy set of 6, 4x4 cluster sets with 30 seconds break
300… these felt a bit off and i kept burying the crap out of them which is okay I guess.

*Loaded Stretch Quad Stretch on adjustable bench

*Standing Calf Raises 3x15 with 4 sec negative
135

*A1 Pec Deck 4x12
100

*A2 Incline DB Press 4x8
45

*DB Side Raises 4x15, 25 partials on last set
15s

*B1 Rope Pressdowns 4x12, 1 count pause at bottom
Used the lat pulldown so 40lbs was plenty

*B2 Close Grip EZ Bar pressdowns on lat station
same as above 40s but got 12,8,6,6