Hi everyone,
been lurking around this forum for years and thought why not give a try and create a log.
A bit about me. I’m 23 y/o Lithuanian imigrant in London. Been training on and off for a bit over 10 years. Allways concentrated on strenght but only about 5 years of training I could call powerlifting.First four were bench only, but finaly I came to my sences and this year started training full power. Had no coaches so everything was trial and error. So far best comp lifts are 495 sq , 418 bp , 528 dl (gym lift are WAY bigger, but they don’t count). I’m 6’ tall 270lb and about 20% bf(which I hope to lower to 10-15 this year).
Been training for british nationals(BPC), but it got canceled, so I thought fuck it and started preparing for next year.
My training style is simmilar to conjungate system, but with a personal twist. Decided to try and introduce some high rep training for my supplement/accessory work. I havent done any reps over 5 in years so please dont laugh
SO…
Monday, 09/15/2014
ME BENCH
Dead press
warmup
4520
9015
13510
1755
2203
2653
3051
3501
work sets
3851
4081 E-Z
430*1 Good enough
441 FAIL gave it a push, but no go
Close grip 2bd press
22012
22012
22012 was shaking badly.remembered what pump feels like.din not enjoy that
2206 couldnt get 12.leave it for next week
Incline
17512 felt horrible
17510 triceps were shot.couldn’t lock it out
13512 had to lower the weight
1356 still couldn’t get it. will have to lower the weight nest week
Chest supported row
17512
17512
175*12 will try to add another set next week.felt good enough
E-Z curl
90212 didn’t feel right after rows.will try to add a set or two
Allso will have to add abdominal exercise at the end, but duo to some time restrictions couldn’t do it today
Please comment and leave feedback
Tuesday, 09.16.2014
ME SQ
Dead SQ
warmup
455
905
1355
1755
2205
2653
3053
3951
work sets
4401 went up easy
4751 hard,very hard
495 fail. went up half way.points out new weak spot.good
SQ
305212 went well
305*8 was supposed to be 12 but fell ower on the 9th
Seated GM
220212 good enough.need to work on increasing ROM
BB situps
65212 E-Z.need weight increasement
OK session overall. Not pleased with failing on dead squats. Would have been 10lb PR
Thursday, 09.18.2014
DE Bench
warmups
4524
13519
17513
2206
work sets
26593 used 3 grips.felt nice and fast, a bit odd since Ihavent done any speed work in a while
OHP
135212 hard. Allways had trouble pressing over head
DB front raises
40212
Lateral raises
30212
Rewers flyes
30212 all raises done light to pump up the muscles
Neutral pullups
bw12 used to be able to hit 20+ at this bodyweight
bw6 a lot of work waits for me
Cross body hammer curl
50212 good enough(fuck I hate pump)
Good session. Speed was great, which matters the most
Monday, 09.22.2014 had to switch to KG plates
ME Bench /w chains
warmups
2020
2020 (+15-20kg of chain at the top)
4015
6010
805
1003
1203
1401
work sets
1601 good
1701 felt very heavy
180*1 fast
Close Grip 2 Board Press
105212
Incline
80212
Chest Supported Row
80212
E-Z Curl
40212
KB Situps
32212
First time trying chains .Felt harder than expected. Realy difficult to balance. Cut down on accessory work, because it felt like I’m not doing anything productive with sets 3 and 4
Tuesday, 90.23.2014
ME Squat /w chain
warmups
205
205 (+25-30kg of chain at the top)
405
605
805
1003
1203
1401
160*1
work sets
1801 easy
2001 walk-out was terrible
210*1 unracking/walk-out was bad. Squat itsefl was good
SQ
150212 felt bad. I’m having bad pain in my calfs when going bellow paralel
BB Situps
35212
First time squating with chains. Feels good, but the walkout is a nightmare. Had bad back pain last week after seated good mornings, so decided to leave them out. Good overall sesion
Thursday, 09.25.2014
DE Bench(3 grips)
warmups
2021
4015
6012
809
1003
1203
Work sets
13093 Fast and good
OHP
62.5212 Slowly moving up
Front raise
18212
Latteral raise
14212
Reverse flies
14212
Neutral pullups
bw12
bw10 still needs work
Cross body hammer curl
23212
Good session. Bench was very fast
Friday, 09.26.2014
ME Deadlift
DL with chain
warmups(conentional and sumo)
205
205 (+10-15kg of chain at the top)
605
1004
1403
1802
Work sets
2201
2401
255*1 (very heavy, with a bti of a hitch)
Stiff Leg DL
120212
Bent Ower Row
100212
High Pull
60212
Side Bends
35212(6 each side)
Good session. Main pull was hard as fuck, but I havent deadlifted in a couple of weeks because of back pain, so thats understandable.
Monday, 09.29.2014
Had to do ME 2 board bench. Worked up to 200kg and felt a sharp pain in my left pec, so decided to call it a day. Pec injuries have been bothering me for about three years now, but I got quite good at reabilitating them. Should be good for next ME session. It’s not too bad since the next week is deload.
Tuesday, 30.09.2014
ME Squat
Paralel box squat
warmups
205
505
705
1005
1203
1503
1701
2001
work sets
2201 E-Z
2351 leaned forward a bit too much.good lift anyway
245 FAIL some random dude started yelling ‘‘GET IT’’ in my ear. I started laughing and dropped the bar
245*1 GOOD LIFT. quite light. would have tried 255-260 if not for the missed lift
Squat
160212 these high reps are killing me. Wish I had some food in me just to puke it out
BB Situps
40212
Good session. Box squat could have gone better, but will have something left foe next time. Compared to my last box sq(about 6 months ago) this is a 25kg pr.
Friday 10.03.2014
ME Deadlift
15cm block pull
warmup(conventional and sumo)
205
605
1004
1403
1802
2201
Work sets
2351 easy
2501
265*1 very hard. I think i might be stronger of the floor than blocks
Still leg deadlift
130212 hard but managed
Bent over row
105212
High pull
65212
Side bends
45212(6 per side)
Also some rehab work for my pec/shoulder situation
Hard session. Hopefully my pec will heal soon
Monday, 10.06.2014
Bench deload
Close grip 2bd press
115312 (felt a bit of tension in my bad pec, but nothing too bad)
Incline press
85312 (no pain at all)
Chest supported row
90312
E-Z curl
40312
KB situps
30312
Light session. Pec feeling better. Maybe will be able to bench heavy next week. Will see how it goes on speed day.
Tuesday, 10.07.2014
Deload squat
SQ
170212 hard.but fun
BB situps
40212 had to use different setup than usual. Way more dificult
Thursday, 10.09.2014
Speed bench (3 grips)
warmup
2020
2020 (with bands)
4015
6010
805
1003
Work sets
12093 better than expected. Had to slow down a bit due to hurting pec, but i think it’ll be fine
OHP
67.512
67.511
67.5*7 my shoulders suck
Front raises
18212
Lateral raises
16212
Rewers flies
14212
Neutral pullups
bw12
bw8
bw*6 not happy with that
Cross body hammer curl
22312
KB situps
24312 turns out new gym doesn’t have any heavy kettlebells
Ok session. Good speed on the bench. Too bad OHP and chins still suck
Friday, 10.10.2014
Deload deadlift
Stiff leg DL
14012
14011 was so close to 12…
Bent over row
110212
High pull
70212
Tried some side bends with 50kg dumbell, but tweaked something in my low back doig high pulls, so had to leave it. Not a bad session
Monday, 10.13.2014
ME bench
Dead press
warmups
2025
4020
6010
805
1003
1203
1401 started feeling a bit of pain in pec/shoulder
1601
Work sets
1801
1901 felt horrible.painfull and heavy
200 fail not happy about that
Close grip 2bd
120212
120*10 good enough.something to work on
Incline
90212
90*8 triceps were shot after close grips
Chest supported row
100312
E-Z curl
40312
KB situps
32312 will deffinately increase weight
Not happy with this session. Main exercise went bad. I knew this training cycle wouldn’t be great, due to increased accesory work and weight loss, but mentally it’s quite hard. Would love to go back to just heavy ME lifts and tons of food. But hopefully this will result in a healthier and stronger body.
Tuesday, 10.14.2014
ME squat
Dead squat
worked up to 215 for a single. Felt realy bad. Had to call it a day