No, no, people are working on all sorts of things! There’s been a discussion regarding whether pics are even necessary if someone is trying for certain lifts or weight gain or whatever (but yes, people should sac up).
It would be great to have you!
4 Likes
Also, I agree with this so much. I carry my work cell phone for music because it’s lighter than my home cell, and it has a BUNCH of dim snowscape pictures on it because when the sun comes up (but like, it doesn’t actually, haha) I get so awed, and need a pic. Or it’s already daylight, but gloomy, and the sun peeks through the clouds for a moment. And so I struggle my big mittens off while I manage the dog’s leash and unzip my jacket pocket to pull out my phone without dropping phone, leash, or mittens, and then get another one of these, lol:
3 Likes
Well, many happy returns of yesterday anyway!
1 Like
Well I’m in then!
I get this completely! Excactly.
3 Likes
I have bleak-ass fall pics, too. So lovely! And the picture just shows dead brown stuff. 
1 Like
I’m glad you will participate. It will be fun!!
1 Like
I see a cake. Happy Day!
1 Like
What a beautiful photo.
Cake day is always happy, I suppose!
I remembered this and did finally read the instructions.
I feel that I’ve just been throught my transformation (getting lean 110kg in summer and now being 117ish). For the upcoming timeline (jan-may) I will most likely be in around the same BW as now. And I feel I’ve done half the work for the new total already.
Anyway. I’ll consider it. My goal is simply a bigger total. I’m also cleaning up my diet, while not cutting kcals drastically. So it could be interesting to see of I change just by eating better (not more or less). I just need to get myself taking pics of myself, which is a challenge of its own. Hahah!
2 Likes
Well, we’d all enjoy following along (though I will be following anyway, haha) and listening to any griping you might like to do about it. Or raving about it! Either way, we are entertained and supportive.
2 Likes
Project Powerlifter Week 23 (Deload)
Monday
Comp. Bench:
1x105kg
4x5x90kg
Tates press 3x10x15kg
Tricep pushdowns 3x10x75kg ss with lateral raises 4x10x10kg
Wednesday
2,5h (painful) massage, legs. I’ve complained about my left calve recently. Well, we opened it. Hurt like hell. It’s still a bit inflammated, but I think it’s getting better now.
Friday
Squat
1x165kg
3x5x150kg Felt awful after massage. Legs were sore and weak.
Deadlift 3x5x170kg
As a giant set:
Cable crunches 3x10x80kg,
Leg extensions 3x12x100kg,
single leg curls 3x10x25kg
Easy pump work.
Sunday
Close grip Larsen press 4x6x85kg
As a giant set:
Seated DB OHP 3x12x17,5kg
EZ bar curls 3x10x25kg
Tricep pushdowns with band 3x25
Rear delt flyes 3x12x10kg
Ergs 3x3 mins
Weeks conditioning:
Only 2 long walks, I guess todays giant set was semi-conditioning.
Notes
- Light week. I needed it at this point. I was more fucked up I realized. Everything felt kinda bad during this week.
- My meet was postponed to 28.3. Which is alright. We just do an another block of base strength then. It looks fun. Lot of fahves in sqt/DL, lot of assistance (and new movements), lot of volume in bench.
- I did not participate to T-transformation now. I think I would have found it distracting, since I tend to get pretty focused if I start some challenge. It would have turned to be weight loss spring, no matter what I would have said. But now I know it exists, so I can plan it ahead, so maybe I’ll participate next year for it!
5 Likes
Project Powerlifter Week 4
Tuesday:
Squat: 4x5x152,5kg
Comp. bench: 3x6x85kg
Deadlift 3x5x195kg RPE 6
Giant set:
Cable ab crunch 3x12x95kg
Single leg extensions 3x10x50kg
Single leg curls with band 3x10
Thursday:
Squat 3x5x120kg
Comp. Bench 1x107,5kg Easy
3x10x90kg RPE 8
Tricep rollbacks (light) 3x10x15kg
Tates press 3x10x15kg ss with cable rows 3x10x95kg
Saturday:
1x175kg RPE 4
3x5x170kg RPE 7
Deadlift from blocks (below the knee) 3x4x170kg. Fast and easy.
DB RDL (30kg each hand), 3x10, slow and controlled.
Single leg press (pause at bottom) 3x12x90kg
BW ab wheel 3x12 ss with standing calf raises 3x10
Sunday:
Close grip bench 3x10x90kg RPE 7-8
Seated OHP 3x10x45-50kg ss with EZ -bar curls 3x12x30kg
DB bench 3x15x25kg ss with rear delt flyes 3x12x12,5kg
Weeks conditioning
Total 27km of cycling, 2 long walks.
Notes:
- Starting new block. Not terribly hard week.
- I have still some problems with left calve during squatting. I’m treating it and think it will go away. Some inflammation and lot of stiffness there.
- Did read my first Murakami ever - Norwegian Wood. A sad book. I was very immersed in it.
- I’ve also done a bunch of stews this week. Perfect winter food. I did slow cooked ox tail curry today. Insanely spicy and good. I did a chili, garlic, onion and ginger paste, which I stimmered in ghee. Then I added curry leaves, a bunch of dry spices, ox tails and water. Then it cooked for 8 hours. Insanely good, and the macros weren’t terrible, even though ox tail is fairly fatty.
5 Likes
Project Powerlifter Week 25
Tuesday:
Squat: 4x5x155kg
Comp. bench: 4x6x87,5kg
Deadlift: 5x207,5kg RPE 7,5
2x5x197,5kg
Giant set:
Cable ab crunch 3x12x100kg
Single leg extensions 3x10x60kg
Single leg curls with band 3x10
Thursday:
Squat: 3x5x120kg
Comp. Bench: 1x110kg. Easy
3x9x97,5kg RPE 8-9. Not so easy.
Tricep rollbacks 3x10x20kg. My elbows do not love these. We change the movement.
Tates press 3x10x20kg ss with cable rows 3x10x95-100kg
Saturday:
Squat: 1x180kg Easy.
3x5x175kg RPE 7
Deadlift from blocks (below the knee): 3x4x175kg. Fast and easy.
DB RDL (30kg each hand), 3x12, slow and controlled.
Single leg press (pause at bottom) 3x10x100kg. One of the best leg assistance movements I’ve ever done. The machine I use is smooth and I get a huge pump + force output from this.
BW ab wheel 3x12 ss with standing calf raises 3x10
Sunday:
Close grip bench 3x10x92,5kg RPE 7,5-8
Seated OHP 3x10x50kg ss with EZ -bar curls 3x10x35kg
DB bench 3x15x25kg ss with rear delt flyes 3x12x15kg
Weeks conditioning
Total 20km of cycling, 1 long walk, 3000m erg session.
Notes:
- Relatively hard week. Or it was the flu I’m having. It has bothered my sleep a bit.
- The calve is not healed completely, but it’s not getting worse either. I would say it’s getting slowly better. No worries. My back has acted a little too, but I recon it’s from the bad sleeping.
- I’ve been reading David Foster Wallace’s Infinite Jest lately. It’s one of the strangest novels I’ve ever read. And that’s a lot. It’s dark, weird and funny. And long as hell. Not much of a plot there yet, but it handles wide range of different themes, from human emotions to critique of 90s USA.
- I have strong desire to cut. But it would be extremely dumb thing to do. I need to remind that to my self. I’m probably going to have running + cutting “off season” during the summer, as in the last year.
5 Likes
Project Powerlifter Week 26
Tuesday:
Squat: 4x5x120kg
Comp. bench: 3x6x87,5kg
Deadlift: 5x212,5kg RPE 7,5
2x5x200kg
Giant set:
Cable ab crunch 3x12x100kg
Single leg extensions 3x10x65kg
Single leg curls with band 3x10
Thursday:
Comp. Bench: 1x112,5kg. RPE 5,5
8x102,5kg RPE 8,5. Solid
2x8100kg. RPE 8-9
Tricep pushdowns 4x10x85kg ss with cable rows 4x10x100kg
Tates press 3x10x20kg ss with lateral raises 3x12x12,5kg
Friday:
Some light bulgarians and single led RDL’s.
Week’s conditioning:
Only one long walk and one erg session (3000m)
Notes:
- I felt slightly worse every day this week. Managed to pull decent workouts in tuesday and thursday nonetheless. Anyway, I have a virus of some kind (not traditional cough or fever, but feeling like shit and my head hurts so much I have trouble sleeping). So we did a decision to rest for the rest of the week. We’ll get back to the bussiness next week.
4 Likes
Feel better soon!
1 Like
Project Powerlifter Week 27
Monday:
Squat:
1x165kg
1x185kg Under RPE 5
5x182,5kg RPE 7
2x5x177,5kg
Felt strong.
Block pull below the knee: 3x3x180kg. Fast and easy.
Single leg press 3x10x100-105kg
GHR 3x10 ss with weighted ab wheels 3x10
Tuesday:
Comp. Bench:
1x105kg
1x115kg. Easy. Bench is feeling good.
3x6x105kg. RPE 7,5-8
Tricep pushdowns 3x12x85-90kg ss with cable rows 3x10x100kg
Tates press 3x12x22,5kg.
Thursday:
Squat: 3x5x115kg
ss with
Comp. bench: 3x3x90kg
I probably should not superset these. But they’re essentially just form practice and a warm up, so I save some time and do them back to back. No problems at all.
Deadlift: triples (20kg jumps) to 3x215kg RPE 6. Solid and easy. A good start.
Giant set:
Cable ab crunch 3x12x100kg
Single leg extensions 3x12x70kg
Single leg curls with band 3x12
Sunday:
Close grip bench: 3x8x95kg RPE 7-8
Seated OHP 3x10x52,5kg ss with EZ -bar curls 3x12x36kg
DB bench 3x15x30kg ss with rear delt flyes 3x15x12,5kg
Weeks conditioning
3000m erg session, 3 long walks.
Haven’t really cycled to work currently. My excuses are that I have often needed car immediately after work, and that it has been so cold here (around minus 20-30 celsius, or from 0 to -22 fahrenheit in US scale), that my bikes oil springs and gears tend to freeze. That makes the cycling pretty unpleasant.
Notes:
- Came back strong from the flu. We also got new pretty stiff PL bar to the gym. The aggressive curling and zero whip really helps with the squats.
- Other than that, no big news. We’re starting to slowly increase the intensity while slowly dropping the volume simultaneously. I doubt there won’t be any aggressive peaking protocol, since the coaches training method seems to be relatively concurrent, but we focus on more to the force production now. It’s around 6 weeks to a meet.
- I’ve been reading Murakami’s 1Q84 now. A huge trilogy and it’s off with a slowish start. Murakami’s straightforward writing style makes it a pleasant read though.
5 Likes
That’s crazy
Thanks! I appreciate it.
For me that’s not so crazy, since I’ve trained amongst powerlifters, and doing multiple sets with 400lbs seems pretty normal for them. So my perspective might be distorted that way.
There was saying in my previous association: ”You start counting squat numbers after 440lbs”. 
But anyway! I was very pleased with that workout, since I could have done at least eights with that weight.
2 Likes
Yeah they always make me feel bad lol.
In comparison to the average trainee, that’s a pretty heavy set. You might not like that comparison but that’s most of the world.