I like that comparison a lot, since it makes me feel stronger. 
I do compare myself to PLifters, since that’s what I’m currently doing. I have (a small gym) meet in 28.3.
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Project Powerlifter Week 28
Tuesday:
Squat:
1x170kg
1x190kg Under RPE 5
3x190kg RPE 7
2x3x180kg
Good solid squats.
Block pull below the knee: 3x3x185kg. Fast and easy.
Single leg press 3x12x105kg
GHR 3x10 ss with weighted ab wheels 3x10x10kg
Wednesday:
Comp. Bench:
1x105kg
1x117,5kg. Small double pump at the bottom. Need to focus on this.
3x5x107,5kg. RPE 8-8,5
Not so great bench day. Felt heavier than usual. Got the work done without grinding.
Tricep pushdowns 3x12x85-90kg ss with cable rows 3x10x100kg
Tates press 3x12x22,5kg.
Saturday:
Squat: 3x3x120kg
Deadlift: triples (20kg jumps) to 3x225kg RPE 7. Still solid and fast.
Giant set:
Cable ab crunch 3x12x100kg
Single leg extensions 3x12x70kg
Single leg curls with band 3x12
Sunday:
Close grip bench: 3x8x97,5kg RPE 7-8
CGBP is feeling good.
Seated OHP 3x10x53,5kg ss with seated DB curls 3x12x12,5kg
DB bench 3x15x30kg ss with rear delt flyes 3x15x12,5kg
Weeks conditioning
Total 20km of cycling, 2 long walks.
Slowly increasing the cycling. Spring is around the corner.
Notes:
- Decent week. I’m feeling the fatigue though. My right glute, right trap and low back are really stiff. I can barely get my shoes on without help. Next week will be pretty heavy, then it’s deload and short “peak” for the meet.
- Overall this has been busy Sunday and I’m tired. Usually this day is the meal prep day. I roasted a whole turkey and did a huge bowl of very spicy Tom Kha. It’s delicious.
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That looks yummy!!!
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Project Powerlifter Week 29
Wednesday
Squat:
1x180kg
1x200kg RPE 5. Solid!
2x195kg RPE 7
2x3x180kg
Nice.
Deadlift (light) 4x3x150kg
Single leg press 3x12x110kg
GHR 3x10 ss with weighted ab wheels 3x10x10kg
Thursday:
Comp. Bench:
1x105kg
1x115kg. No double pump this time.
3x115kg. PR? At least it was easy. RPE 7,5.
3x3x105kg
Very strong bench day. Great!
Tricep pushdowns 3x12x85-90kg ss with cable rows 3x12x100kg
Tates press 3x12x22,5kg.
Saturday:
CGBP:3x7x100kg RPE 8-9
Seated OHP rest pause, 50kg: 14,8,6
Seated DB curls rest pause 15kg: 14,9,7
DB bench rest pause 35kg: 16,10,6 (failure on the 7th)
Rear delt raises 2x15x15kg
Pressing muscles were tired from thursday’s session. Went well nonetheless. These workouts usually go. Thanks to the submaximal programming.
Sunday:
Squat: 3x3x100kg
Deadlift: triples (20kg jumps) to 3x230kg RPE 7,5. Nice! Moved well, even though I was feeling pretty beat up at this point.
Single leg extensions rest pause 70kg: 15,10,8
Single leg curls with band rest pause: 14,8,6
Ab wheel 3x15
Lunges one set.
Weeks conditioning
Total 10km of cycling, 1 long walk.
2 sessions of “lazy man’s triathlon*
*My erg session. I hate ergs, but I’ve figured out this system:
Rower 500-1000 meters
Ski erg or running mat 500-1000 meters
Airdyne bike 2000meters
It’s not much, but it serves the purpose.
Notes:
- Relatively hard week. Went really well. Heavy weights did not felt too heavy, which is a good sign. Everything should go well in the meet. Next week is light, then we move on to the next block, which will be a short meet prep.
- Pushed the assistance in the last workout. Insane pump. Feeling ready for deload.
- I’m a bit busy, so no more text today, but here’s couple vids:
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Good looking deadlift!
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Project Powerlifter Week 30 (deload)
Wednesday
Comp. bench:
1x100kg
1x105kg
1x110kg
6x3x90kg
Tricep pushdowns 2x10x75kg ss with cable rows 2x10x90kg
Tates press 3x10x15kg
Thursday:
Squat:
1x160kg
1x180kg
3x3x160kg
CGBP: 3x5x85kg
ss with
Deadlift: 3x3x165kg
Single leg extensions 3x10x50kg
ss with band leg curls 3x10 (light band)
Weak man dragonflags 3x12
Weeks conditioning:
Two “lazy man’s erg triathlons”, some walks.
Notes:
- Not much to say. Easy deload week before the meet prep. Some pretty high bench volume coming next week. Also, we’re starting to go towards some PR weights in all lifts.
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Project Powerlifter Week 31
Monday
Squat (light) 3x3x120kg
Deadlift
2x202,5kg
2x212,5kg
2x222,5kg RPE 6. Fast
2x202,5kg
Single leg press 2x10x112,5kg
GHR 2x10 ss with weighted ab wheels 3x10x10kg
Easy start for the block.
Tuesday:
Comp. Bench:
1x107,5kg
1x117,5kg. RPE 6,5
4x3x97,5kg
2x117,5kg RPE 8, PR
2x2x112,5kg
Very strong benching. A ton of sets, many of them heavy, at least for me.
Tricep pushdowns 2x12x85kg ss with cable rows 2x12x100kg
Tates press 3x12x22,5kg
Friday:
CGBP: 8x3x102,5kg RPE 6,5-7
Fun workout. Fast triples.
Seated OHP 3x10x 52,5-55kg ss with
Seated DB curls 3x12x15kg
DB bench 2x12x35kg + 1x15x25kg ss with read delt raises 3x12x15kg
Saturday:
Squat
1x177,5kg
1x197,5kg RPE 6
3x3x175kg fast and easy
Deadlift (light) 3x3x150kg
Single leg extensions 3x12x70kg ss with leg curls with band 3x12
Some planking. Had competition with daughters.
Weeks conditioning:
Only two walks and one lazy man’s triathlon. Explanation below.
Notes:
- Strong week, even though I was sick again. I had fever on tuesday night and I’m not still 100%. I think this is still the same illness I had earlier, I have had better and worse days for weeks now. Subborn flu, maybe covid or whatnot, the symptoms have been really weird at times too. Well, training is going good, so I think it’ll pass. This has been also the reason why my conditioning/cycling has been lacking for this and last week. Sparing the resources to lifting and other things.
- A lot of benching this week. Next week will be slightly easier for the bench and slightly harder for squat and dead. We’re dropping slowly the assistance also.
- I’m waiting for the meet, but I’m already waiting for the summer off season training too. More conditioning and less eating.
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Project Powerlifter Week 32
Monday
Comp. bench:
1x100kg
1x110kg
4x3x90kg
3x3x105kg
Tricep pushdowns 3x12x80kg
Ss with cable rows 3x10x90kg
Easy session today.
Tuesday
Squat 3x3x120kg
Deadlift:
2x172,5kg
2x192,5kg
2x212,5kg
2x232,5kg RPE 7,5
Nice. Moved well.
Single leg press 2x10x100kg
GHR 2x8 ss with ab wheel 2x10
Thursday
CGBP:
6x3x100kg
Seated ohp 3x10x45kg ss with seated db curls 3x10x15kg
DB bench 2x15x30kg ss with rear raises 2x15x15kg
Easy day, but my pelvis/low back was angry from the DL, more on that later.
Friday
Squat:
1x187,5kg
1x197,5kg Misload. Wasn’t supposed to do this set.
1x207,5kg RPE 7 Solid, but the pelvis/glutes/back was bothering me. Moved well nonetheless.
Week’s conditioning: Total 20km of cycling, couple longer walks.
Notes:
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Easier benching week, heavier for the sqt and dl. I suppose the 207,5 and 232,5 will be near, if not, the openers.
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Good news are everything moved well, bad news are that I again hurt my self similarly again. I tend to have recurring issues with glutes/pelvis/low back cramps. Need to figure that out.
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Having these issues 2 weeks before meet is not something I hoped for, but I might manage. Next week is the last heavy before the meet, how it goes dictates the meet plan.
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After the meet I have 12-13 ish weeks left of coached PL training. We will have one more build up for new gym PRs for that period. After that I think I’m done with PL for a while. I’m not a powerlifter and I’m interested having broader and more life balanced life goals for the long term. Being a strong, but slow and fatt(ish) is not where I’m satisfied. Like fir most of us, having a good maximum strength in few movements is not enough.
I’m definitely happy that things are going well and I’ getting stronger, but this was never meant to be long term solution. I can notice growing already tired to this. A year of powerlifting is enough for now.
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