Ebb and Flow of Powerlifting

Training Training Logs
141

*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
75, 6,4

*Loaded Stretch Cross Body Arm Stretch
1minute

*Single Arm Pulldowns 4x12 with 5 sec negative
50lbs

*45 degree round back Hypers 3xMax with 5 sec negative
20x15

*EZ Bar Cable Curls 3x10 with 7 sec negative
80lbs

*Laying Leg Curls 4x12, drop max, drop max, 20 partials
I couldn’t ever get the laying machine situated properly, ended up doing about 6 sets of 10 with 35

142

ever tried blood flow restriction training? ive noticed its helpful when certain joints start getting too much strain on them

143

[quote]corstijeir wrote:

[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. [/quote]

Haha I have chronic SIJ problems and I neglected my rehab (which I know better then to do being a Physical Therapists) and tweaked a spinal erector, not 100% yet but still hitting PRs

144

I haven’t logged much but i’ve been training.

Elbow is still giving me fits but training went pretty well. Hypertrophy is over and on to triphasic tonight. Will get back to updating regularly for my own benefit.

145

Day 1 (heavy squat, lower body accessories)
Cambered bar wide stance low box squat, 3x5, use bands, 3 second negative - 295 + ~60-80 band tension
Wide Stance RDLs 3x10, 3 second negative - 225 ( much harder than you’d think )
Narrow Stance Hack Squats 3x15, with a 3 second negative - 275
GHR 3x15, with a 3 second negative - body weight, will add some weight next week
Rope Cable Crunches Standing 4x15-25 - lat pull down station 70lbs

146

[quote]corstijeir wrote:
Day 1 (heavy squat, lower body accessories)
Cambered bar wide stance low box squat, 3x5, use bands, 3 second negative - 295 + ~60-80 band tension
Wide Stance RDLs 3x10, 3 second negative - 225 ( much harder than you’d think )
Narrow Stance Hack Squats 3x15, with a 3 second negative - 275
GHR 3x15, with a 3 second negative - body weight, will add some weight next week
Rope Cable Crunches Standing 4x15-25 - lat pull down station 70lbs
[/quote]

3 second negatives are crazy painful usually haha, but you get all the eccentric benefits

147

3 second negatives are crazy painful usually haha, but you get all the eccentric benefits
[/quote]

Man - eccentrics will light your muscles up, that’s for sure.

Had 5 second negatives during the body building phase, that shit was gross.

148

Day 2 (heavy bench, chest shoulder accessories)

Incline close grip axel press, 3x5, use bands, 3 second negative - 155 red mini bands pulled tight

Hammer Strength Bench 3x10, 3 second negative 115

Pec Deck Flys 3x15, 3 second negative 80

Seated Side Raises, 3x10 with a 3 second negative 20

Seated Dumbbell Shoulder Press 3x15 40

Pec Deck Rear Flys 3x20 reps, 30 sec break between sets 50

Elbow hurt like a mofo on the raises but pretty good on the press. Press didn’t feel too bad, the 4-5th rep on set 2 and 3 got a bit grindy so I know the weight was good

149

Day 3 (heavy deadlift, back accessories)

2 mat deficit Sumo Deadlift, 3x5, pull against bands ( short red bands ) 425

*Front Squat, 3x10 with a 3 second negative 185 ( need to up the weight this week )

*Weighted Pullups 3x10

Neutral Chest Supported Rows 6x6 70

*Straight Bar Cable Pullovers 3x15 60

*Round Back Band Goodmornings 3x20 reps - gray band

Day 4 (medium bench, arm accessories)
Football bar stop above chest 3x10 reps 205

*Dips 3x15 reps may add weight next week

*Cross Body Hammer Curls 3x8, hold at the top for 1 count 25s

*Seated Behind the head rope extensions 3x15 reps 120

semi pronated swiss bar curl 3x12 65

*Close Grip EZ curl Pushdowns 3xFailure

150

Week 10 of the training cycle:

Day 1 (heavy squat, lower body accessories)

Wide Stance low box cambered bar, 3x5, use bands ( orange ), 3 second negative - 315

*Wide Stance RDLs 3x10, 3 second negative - 225

*Hack Squats 3x15, with a 3 second negative 315

*GHR 3x15, with a 3 second negative + 10lbs

*Rope Cable Crunches Standing 4x15-25

151

https://www.instagram.com/p/BAazWcmGciz/

152

Week 10

Day 2 (heavy bench, chest shoulder accessories)

Incline close grip axle press, 3x5, use bands, 3 second negative - 155 red mini bands pulled tight

Hammer Strength Bench 3x10, 3 second negative 115

Pec Deck Flys 3x15, 3 second negative 80

Seated Side Raises, 3x10 with a 3 second negative 20

Seated Dumbbell Shoulder Press 3x15 40

Pec Deck Rear Flys 3x20 reps, 30 sec break between sets 70

153

Week 10
Day 3 (heavy deadlift, back accessories)

2 mat deficit Sumo Deadlift, 3x3, pull against doubled red bands 405, ( way more band tension than last week, nearly killed me, haha )

*Front Squat, 3x10 with a 3 second negative 225

*Weighted Pullups 3x10

Neutral Chest Supported Rows 6x6 90

*Straight Bar Cable Pullovers 3x15 60

*Round Back Band Goodmornings 3x20 reps - gray band

Day 4 (medium bench, arm accessories)
Football bar stop above chest 3x10 reps 205

*Dips 3x15 reps

*Cross Body Hammer Curls 3x8, hold at the top for 1 count ended up using the cable machine as it was easier on my elbow, 40s

*Seated Behind the head rope extensions 3x15 reps 120

semi pronated swiss bar curl 3x12 65

*Close Grip EZ curl Pushdowns 3xFailure

154

Week 11 of the training cycle:

Day 1 (heavy squat, lower body accessories)

Wide Stance low box cambered bar, 3x5, use bands ( orange ), 3 second negative - 335, holy shit last set had my brain like whoa

*Wide Stance RDLs 3x10, 3 second negative - 245

*Hack Squats 3x15, with a 3 second negative 365

*GHR 3x15, with a 3 second negative

*Rope Cable Crunches Standing 4x15-25

155

Week 11

Day 2 (heavy bench, chest shoulder accessories)

Incline close grip axle press, 3x5, use bands, 3 second negative - 155 red mini bands pulled tight

Hammer Strength Bench 3x10, 3 second negative 115

Pec Deck Flys 3x15, 3 second negative 80

Seated Side Raises, 3x10 with a 3 second negative 30

Seated Dumbbell Shoulder Press 3x15 Used some KBs and it felt great on my elbow, I don’t know the weight

Pec Deck Rear Flys 3x20 reps, 30 sec break between sets 70

156

Week 11
Day 3 (heavy deadlift, back accessories)

2 mat deficit Sumo Deadlift, 3x5 395 into double red minis

*Front Squat, 3x10 with a 3 second negative 225

*Weighted Pullups 3x10

Neutral Chest Supported Rows 6x6 100

*Straight Bar Cable Pullovers 3x15 60

*Round Back Band Goodmornings 3x20 reps - gray band

157

Week 11
Day 4 (medium bench, arm accessories)
Football bar stop above chest 3x10 reps 205

*Dips 3x15 reps

*Cross Body Hammer Curls 3x8, hold at the top for 1 count ended up using the cable machine as it was easier on my elbow, 50

*Seated Behind the head rope extensions 3x15 reps 120

reverse v grip swiss bar curl 3x12 65

*Close Grip EZ curl Push ups 3xFailure ( 18, 16, 12 ) used 40lbs of chains on top

158

Week 12

Isometrics

Day 1 (heavy squat)

SSB Yoke, 3x3, use chains, 3 second isometric 315 + 80 chains

RDL into pins, set pins at 2-3 inches below lock out, 3x6 hold
for 1 count at pins, 275 ( going up for sure next week these were a bit weird to get the feel for )

Round Back Hypers in GHR with band around neck 3xMax Orange band

Reverse GHR situps 4x max ( didn’t even count reps ) used a 25lb over head

159

Week 12

Day 2 (heavy bench)

Football bar widest grip, 3x3, use chains, 3 second isometric 175 40# chain, this bar sucks so badly, i hate it, which is probably why i need to do it.

*Close Grip 3 board bench 3x6, 235

*Chest Supported Rows 3x9, hold for 1 count on each rep, 70

KB Shoulder Press 3x9 no idea what the weight of these KBs are

*Band Pull a part super series 3x10 couldn’t do the full series, frelling elbow.

160

Day 3 (heavy deadlift)

*Your Choice Deadlift Movement, 3x3, use chains, 3 second
isometric hold right below knees Sumos 425 + 100 in chains

*Wide Stance Box Squats 3x6 355

*Yoke Bar Goodmornings 3x9 155

*GHR 3xFailure