I've Got A Bar And I'm Not Afraid To Use It - Pinkylifting Log

Training Training Logs
162

Heavy Day
Squat
185 x 3 rpe 9
180 x 3 rpe 8
180 x 3 rpe 8.5
180 x 3 rpe 9

Squats felt pretty ugly. Just no groove whatsoever. Might have to do some sheiko style volume to sort it out.

Bench Press
140 x 3 rpe 9
133 x 3 rpe 8
133 x 3 rpe 8.5
133 x 3 rpe 9

In stark contrast these felt wonderfully solid.

Deadlift
242.5 x 3 rpe 9 - Strapless Rep PR
236.5 x 3 rpe 9 - also strapless

Solid grip gains.

6 Likes
163

I’d feel a lot better if your weights were in pounds…but I’m just going to tell myself that you have midget legs to improve my self esteem. :laughing:

2 Likes
164

Ha, well it is a fair justification. My legs are pretty short!

I use the same excuse for why my pretty small friend can conventional deadlift more than me, he has the shortest Torso Ive ever seen with crazy long arms.

165

I wish I could do super cool things that no one else can do… other than reaching the top shelf.

166

Id swap my lifts for your height! Without hesitation.

167

Squats and bench are embarrassing but at least I can pull a respectable weight (not impressive, but respectable). I hit my 5 plate pull in June but I’m still a long ways away from a 3 plate bench and 4 plate squat. I’m pretty sure my pre-surgery maxes are more like your moderate effort/higher rep sets LOL

168

GPP Day
V-Grip Pulldown
45 x 10
59 x 10
66 x 10
73 x 10
79 x 8
86 x 8
93 x 8
100 x 8
100 x 8

Hanging Windshield Wipers
3 sets x 16 reps

Preacher Curl - 10deg
25 x 8
30 x 8
35 x 8
40 x 8
40 x 8

Swim sprints
3 x 50m

1 Like
169

So today im 8 weeks out from my first PL meet, and my first ever experience of ‘competitive’ lifting.

Figured my weaknesses at the moment are rusty squat mechanics and no idea how to ‘peak’ for a show. Volume and a ‘professional’ program seemed the be the best solution, thus I have decided to do 8 weeks of Sheiko CMS prep, including the 5 week competition prep block upto the contest.

Sheiko C3W3 Day 1
2 ct Pause Bench
120kg x 3,3
136kg x 2,2,2,2

2 ct Pause Squat
145kg x 3,3
168kg x 3,3,3,3,3

3ct Pause Bench
128kg x 2,2,2,2

Tricep Pushdown
70kg x 10
88.5kg x 10,10,10,10

Weighted Hypers
20kg x 8,8,8,8,8

2 Likes
170

Final stretch mane. Since you’re already on a program stick to it but it’s better to know the what/why/how of the taper/peaking so you can learn from the experience as you go.

Take vids of all your lifts. They may feel bad but move/look smooth.

3 Likes
171

Weighed in at 194 this morning, definitely moving in the right direction. Nice to know the dietary suffering is paying off.

Genuinely looking forward to tonights Deadlift + Bench session, excited to train like I was when I first started lifting 10 years ago. This switch to powerlifting has been a much needed breath of fresh air and second wind to my gainsssss.

5 Likes
172

Sheiko C3W3D2

Deadlift up to Knees
138 x 4
165 x 4
193 x 4, 4, 4, 4

Pause Bench Press
80 x 5
100 x 4
112 x 3
128 x 3, 3
136 x 2, 2
128 x 3
112 x 5
100 x 8
80 x 9

1 + 1/2 Deadlift
138 x 3
165 x 3
193 x 3
206 x 3, 3, 3, 3

Rope Pushdown
60 x 6, 6, 6, 6, 6,
SUPERSET
Close Grip Chin Up
BW x 6, 6, 6, 6, 6,

3 Likes
173

Here’s some Sheiko motivation for you

1 Like
174

I hate rest days.

2 Likes
175

images (2)

2 Likes
176
1 Like
177

I rested today but mostly because there’s no time to squeeze in my workout.

178

Just curious if you were following a specific dieting approach (carb cycling, fasting, keto, etc) or are just working in a slight calorie deficit to drop weight for your PL comp?

I’m always interested in the different approaches people use.

179

Historically have always used Keto, however I’m using carb cycling at the moment, purely because I want to know that when I go Keto for the last week I’ll have that initial 6-8lb weight drop as I deplete.

That said, within the carb cycling I am shooting for an average deficit of 500 cals / day, but this is obviously lower on the higher days, and higher on the low carb days.

1 Like
180

Sheiko C3W3D3

Pause Squat
Mass Reps
105kg 5
126kg 5
137kg 3
137kg 7
137kg 4
137kg 8
137kg 2
137kg 6

Pause Bench Press
Mass Reps
80kg 5
100kg 4
112kg 3
128kg 2
130kg 2
130kg 2
130kg 2
130kg 2

Dips
Mass Reps
25kg 4
25kg 4
25kg 4
25kg 4
25kg 4

Incline Wide Grip Bench Press
Mass Reps
70kg 6
70kg 6
70kg 6
70kg 6

Glute Ham Raise
Mass Reps
BW 8
BW 8
BW 8
BW 8

BW 88.5 kg

1 Like
181

Sheiko C3W3D4

Deadlift (Pause Above Knees)
Mass Reps
140kg 3
165kg 3
193kg 3
206kg 2
206kg 2
206kg 2
206kg 2

Reverse Band Bench Press
Mass Reps
100kg 6
120kg 4
132kg 4
142kg 4
142kg 4
142kg 4

Leg Press
Mass Reps
220kg 6
240kg 6
240kg 6
240kg 6
240kg 6

Goodmornings (Seated)
Mass Reps
40kg 5
40kg 5
40kg 5
40kg 5
40kg 5

BW 88.0 kg

Yesterdays GHR’s definitely added some difficulty to todays Deads. Whole session strapless feels good tho.

2 Likes