High School Powerlifter

Training Logs
41

Good training session today
Bench Press: AMRAP with 180lbs/82.5kg.
I got 11 reps which actually kind of surprised me in a good way. Definitely a great confidence booster. I should have paused that first rep longer.
barbell row: 10,10,8,6 reps with 135lbs/60kg, 150lbs/67.5kg, 160lbs/72.5kg, 185lbs/85kg
weighted chinup: 12, 12, 10, 8reps with 20lbs
wide grip bench: 12, 12, 10, 8 reps with 135lbs/60kg
tricep rope pushown + facepull + hammer curl superset

42

I really enjoyed this training session. That being said it wasnā€™t easy (watch the last rep of the vid)
this is week 2 day 1 of the jonnie candito 6 week program

Squat: 325lbs/147.5kg x AMRAP up to 10 reps, 5 sets 3 reps 330lbs/150kg with 60 second rest between sets
325lbs/147.5kg: I got 9 reps, I thought I counted 10, but I for sure could have done 1 more rep.
330lbs/150kg: 60 second rest was pretty brutal. I was fairly hyped the whole time which made this actually super fun even though it was hard (watch the last rep of the last set it comes to a complete stop part way up). My left glute felt a little weird after this. Iā€™m not sure what it is. I hope itā€™s not some sort of injury, just tightness (because I donā€™t stretch, maybe I should).Itā€™s not painful, but I can still feel it when I get up out of a chair.
Deficit deadlift: 2x8@225lbs/102.5kg
I didnā€™t have time to finish my workout in gym class, so I did this about 5 hours later. I didnā€™t want to push too hard in case my glute was anything to worry about. It didnā€™t hurt during the set.

43

Too much sugar in a drink while training will make you absorb the water more slowly and could cause some digestive issues, but if it doesnā€™t cause any noticeable problems then it probably doesnā€™t matter. For ā€œoptimal hydrationā€, your drink is supposed to have a specific ratio of sugar (dextrose in this case), sodium, and potassium per amount of water and Gatorade is supposed to be in that exact ratio. If you were running a marathon or playing soccer then it would be a big deal but in your case I donā€™t think it is.

Try rolling your glute with a lacrosse ball or baseball, you can do this in a chair or on the floor. Focus on any areas that are particularly sore or painful. When you lift weights regularly you can expect stuff like this to happen, most of the time itā€™s just some minor muscle cramps or what they call ā€œtrigger pointsā€. If you tear a muscle you would usually have bruising in the area. I donā€™t think I have ever torn anything, but from what I hear it would be rather painful.

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44

I really enjoyed todayā€™s training session. I didnā€™t have a lot of time to workout, and the full session took 45 mins only

Bench: 165lbs/75kgx10, 175lbs/80kg x8, 185/85kgx6-8
My chest was a little sore at the start of the session, so this wasnā€™t super easy or anything, but 165 and 175 moved well, and I got 8 reps with 185. Normally I pause the first rep only, but I paused the first and last rep of the 185 set. Felt great

Barbell row: 3x10@145lbs/65kg
Superset with
Wide grip bench 3x8@145lbs/65kg

Weighted chin-up: 20lbs for 10,10,8 reps
Superset with
Facepull
Superset with
Tricep rope pushdown

45

My last bench workout of the week as programmed is an AMRAP with 175lbs/80kg. Iā€™m considering raising the weight a bit for a few reasons.

  1. last week the last bench session was an AMRAP with 180lbs/82.5kg, and I got 11 reps. I donā€™t see why Iā€™d be doing a lighter weight closer to the meet
  2. If I did a heavier AMRAP, I would build confidence for the heavy weights to come in the coming week.
  3. Even if my heavier than originally planned AMRAP is more taxing, Iā€™d be doing it on Friday morning, and wouldnā€™t train all weekend (I have 0 time this weekend) until a lower body day Monday afternoon
    I was thinking Iā€™d bump the weight to 190lbs or 195lbs. My planned bench sets for next week are 3 sets of 4-6 with 190 on the first day, and the same thing with 195 on the next day. If I got 7-8 reps on an AMRAP, that would definitely build confidence for those sets
46

Definitely a very hard workout yesterday, but it made me remember how much I love prepping for something with a goal in mind. Candito 6 week program week 2 workout 4

squats AMRAP (up to 10 reps) with 330lbs/150kg

the instructions were as follows:

If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 seconds rest between sets.

If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets.

If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets.

I of course went for 10 reps, and got it. This made backoff sets brutal.

10 sets of 3 reps @ 320 lbs/145kg

This was really hard. Sets 1-7, I was able to keep the rest time at or slightly above 60 seconds, but after set 7, (the bar came to a complete stop on the last rep). I took abour 3 minutes between set 7 and 8, then about 2 minutes between set 8 and 9, and then a minute and a half between set 9 and 10. By set 5, I had a huge lower back pump.

I finished off with 3x8 trap bar deadlifts. @ 280lbs, 300lbs, 300lbs

I chose this as my deadlift variation because it is less taxing on my lower back. These sets were surprisingly hard with such a light weight

47

Good bench press training session yesterday.

Bench press: 185lbs/82.5kg x AMRAP

I decided to increase the weight of my AMRAP from 170lbs/77.5kg to 185lbs/85kg

I got 9 reps. I think this is pretty good, itā€™s a PR, and I got 11 reps last week with 180lbs/82.5. 10 reps wouldā€™ve been better this workout, but Iā€™ll take 9.

Barbell row: 12,12,10,8 reps: 135lbs (didnā€™t want to go too heavy after my brutal workout the day before)

Weighted chin-up: 17.5lbs 12 reps, 8 reps, 8 reps

Tricep rope pushdown + face pull superset

Also a side note, Iā€™m going to see if I can train at a different gym and try some competition equipment before the meet. Iā€™m a bit worried about bar whip throwing me off.

48

Good workout today. Prā€™s on literally everything. (not as impressive as it sounds)

Bench press: 3 sets x 4-6 reps 190lbs/87.5kg
I got 6 reps on every set. I think I got a good pause on first reps of each set set.
Barbell row: 3x6@185lbs, 195lbs, 205bs (PR)
First time doing sets of 6 on this lift in a while
Overhead Press: 3 sets, 6, 5, 5 reps. 115lbs(PR), 115lbs, 105lbs
Again, it was my time doing sets of 6 on overhead press in a while
Chinup: 3x6 @ 30,40 (PR) ,50lbs (PR)
This was fun, and Iā€™m pretty happy with it.
I rearranged the order of my workouts this week. I did this so that I could have a squat and deadlift session on Saturday, where Iā€™ll be going to a gym with an Ohio Power Bar

49

Good training session today. Iā€™m really enjoying my training at the moment. All this workout called for was one set of squats

Squat: 355lbs/160kg x 4-6 reps
previous PR was 4 reps, and that was a brutally hard set. I did that set the week before squatting 405lbs. This set built confidence. I sure hope it was to depth lol.
https://youtu.be/NlRj-FfXhQI

50

Not a training update, but just saying, I feel SO motivated!

51

Good bench session today. This is workout 4 of week 3 of the candito 6 week program. Iā€™m now about 3 weeks out from my meet on April 27 (same day as US Open)

Bench Press: 3 sets 195lbs/88kg 4-6 reps
3 reps was my PR with this weight. I got 6 reps on all sets. Iā€™m feeling really great.

Barbell row: 3x6, 185, 205, 210 (PR)

Wide grip paused bench press: 3 sets, 6,6,4 reps 155lbs, 165lbs (PR), 175lbs (PR)

Chinup: 3 sets, 6,6,5 reps, 35lbs 45lbs, 55lbs (PR)

face pull/tricep rope pushdown superset

52

Hard training session today. First time ever using an Ohio power bar

Squat: 3x4-6@350lbs/160kg

I got 6 reps on every set. It was HARD. On the last set, my friend covered the mirror, so Iā€™d get used to competition conditions. Walkout was shaky without the mirror. I didnā€™t get videos but people said depth looked good

Deadlift: 2x3-6@335lbs/152.5kg

Felt kinda hard because of the Ohio power bar. It was odd not having any period of ā€œfeeling the weightā€. Everything broke off the ground at the same time. I felt less explosive off the floor

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53

Phenomenal lifts my dude. Whatā€™s the diet looking like? You feel like recovery has been going well?

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54

Thanks man I really appreciate it.

I feel like recovery has been going well. I recently started foam rolling and I take Epsom salt baths most days. Iā€™m not sure how much those help, but they certainly donā€™t hurt. I also roll out any spots that donā€™t feel great with a lacrosse ball type thing.

My diet isnā€™t as clean as it used to be since I gained a lot of weight in the past 2 months after about 9 months of maintenance. For some reason Iā€™m not particularly hungry at breakfast. Hereā€™s a typical day, although it does change a fair bit for my meals after my after school snack

Breakfast:
1 egg, glass of orange juice, banana.
I just donā€™t have the appetite in the morning for more
Lunch:
Chicken breast and white rice
After school snack:
Big bowl of Kashi golean Crunch cereal with 3.8% milk. This cereal is called golean because of its high fibre and protein content. But I kid you not, Iā€™ve never seen a higher calorie cereal. Weird.
During training:
1 litre of Gatorade powder, sometimes I add juice crystals (about 400 calories) for longer workouts.
Dinner:
whatever my family is eating. Always pretty clean.
After dinner ā€œsnackā€:
This is where it gets kind of crazy. From 9:30 to 10:30 I feel like I never get full. Itā€™s uncommon to have less than 1000 calories at this time.
Usually a bowl of apple cinnamon Cheerios. Then it varies, sometimes I have toast, cheese, granola bars and bear paws. Sometimes I have a mass gainer with 1k calories in it. Also sometimes I swallow a tablespoon or 2 of olive oil because itā€™s 120-240 calories I can take in a second without chewing after being full already.

My diet definitely isnā€™t ideal, but itā€™s been working for gaining weight, so thatā€™s a plus. Iā€™ll clean it up after the meet.

55

Yeah, you definitely donā€™t want to be squatting in front of a mirror, stop that immediately. Either face the other direction or cover the mirror. Being used to that will fuck you up in a meet and also causes you to rely on visual feedback rather than actually feeling what you are doing.

What kind of bar were you using before? Deadlift bar or just a cheap gym bar?

Drink a protein shake with your breakfast. Make every meal a high protein meal, aim for 0.8-1g protein per lb of bodyweight per day. I also find it hard to eat first thing in the morning, I usually have toast, a protein shake with milk, and some orange juice.

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56

Cheap gym bar

I have some pretty heavy squats tomorrow, my school has something kind of similar to a combo rack I can turn away from the mirror. I found it online this is the link.

Iā€™ll give this a try. Thanks

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57

great training session today. I decided to upper body today because my back was still a little sore from Saturdayā€™s workout.

Bench press: 3 sets of 3 reps. 190lbs/86kg, 200/90kg, 205/92.5kg

Got a good pause on all reps. Felt easy, I definitely had more in the tank on all sets.

wide grip bench: 4x8: 135lbs, 145lbs, 145lbs, 145lbs

pullup: 4x 12,12,12,8

barbell row: 3x8@135lbs

kept these easy to let my back recover

skull crushers

face pulls

tricep rope pushdown

58

Pretty good workout today. Week 4 workout 1 of the candito 6 week program

Squats: 3 sets 3 reps: 360lbs/162.5kg,365lbs/165kg,370lbs/167.5kg
Felt pretty good. Slightly worried about depth, so let me know how depth looked. I didnā€™t squat in front of a mirror this time

Deficit deadlift: 2x6@245lbs/111kg, 265lbs/120kg
These felt great

59

Pretty good workout today. Week 4 workout 4 of the candito 6 week program

Bench press: 190lbs/86kgx3, 205lbs/93kgx4 (PR), 215lbs/98kgx2 (PR)

I think I got a good length pause on my first reps. Iā€™m not super happy with how this moved, because my next bench session Iā€™m doing 5lbs heavier for an AMRAP of 1-4 reps. If I get 3 or 4 on that set, Iā€™ll probably use it as my opener

Wide grip paused bench: 4x8, 135lbs, 155lbs,155lbs,155lbs

Bodyweight chin-up: 4x12

Skullcrusher, Face pull superset

Tricep cable pushdown, pec deck flies (very light) superset

60

Mixed bag today. Squats could not have gone better, deadlifts werenā€™t great. Week 4 workout 3 of candito 6 week program. I was sure not to use a mirror for this whole workout.

Squat:

Set 1: 370lbs/168kg x 3 reps (ties PR)

This was SO easy. I had a lot left in the tank. Absolutely huge confidence booster.

Set 2: 385lbs/175kg x 2 (PR)

Felt great. Next week, I have an AMRAP of 1-4 reps with 10lbs more. I think Iā€™ll get at least 3 or 4. Iā€™ll probably open with 175-180kg. Might set me up for a 200kg squat??? Weā€™ll see

Deadlift:

Set 1: 350lbs/159kg x 3

Felt heavier than expected, but moved alright

Set 2: 365/166kg x 2

Again, felt heavier than expected. On the first rep at the top, I felt my grip starting to slip. The second rep definitely wouldnā€™t have counted in a meet because of grip. This kind of scares me because Iā€™ve never even had the smallest grip issues on deadlift before. That being said, my hands were sweating, I wasnā€™t using chalk, and the bar I was using doesnā€™t have nearly as sharp knurling as a real power bar.

I included a vid of my last deadlift warmup (325lbs). It seems to move at the same speed as all my reps at 350lbs, and even my first rep at 365lbs. Does this mean anything significant? Maybe it means I donā€™t have much speed when I pull. Maybe thatā€™s something to work on after the meet. Iā€™ve tried a bit of speed pulls, and theyā€™re fun, so maybe Iā€™ll add them in somewhere. When I tried deadlifting on an Ohio power bar, it felt like I had no speed off the floor because of the weight breaking all at once I assume. Another point about explosive deadlifting: is it just me, or do there seem to be few IPF guys who pull super explosively? There isnā€™t anyone who pulls in a stiff bar I can think of who pulls like Chris Weist or Steve Johnson.