Ah my mistake I think I’m recalling something from much earlier in your log. That kind of mileage certainly seems more manageable especially someone who is already a very good runner like yourself.
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Excellent thinking. If your lower back or some other area starts to consistently hurt, pacing yourself and avoiding injury will yield far better gains than burning out.
ETA - I’m excited you’re doing a legit powerlifting routine! You’ve wanted to lift 1-2-3-4 since I returned to regularly reading T-Nation, and I think you’re well on your way!!
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Several authors here on T-Nation have written about front squats being more suited for low-rep ranges; one author talked about his sweet spot being 4 to 6 reps per set. I incorporated that info and haven’t looked back. Front squats are much more enjoyable, or at least much less sucky, when I keep the reps in the low-single digits. Maybe changing your rep range will help you hate 'em less, too.
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Woke at 77,8 kg - 171,5 lbs
Todays training
Maxer powerlifting routine.
Squat – Bench press – Dead lift
Building phase C1D3
Warmup: Rope skipping, BPA, kneeling bottom up KB press, bw squats, lazy lifter, yoga flow, mobility,
Squat ss Mcgill curl up 7 x 5 each side
- 5 x 8 @ 67,5 kg (Rir 3 and beyond)
Bench press ss Lying BPA 7 x 8
- 6 x 8 @ 57,5 kg (Rir 2 maybe 3)
Deadlift
- 4 x 8 @ 100 kg (Rir 3 or more)
DB press 350 set
- 12,5 kg’s: 17, 13, 10 (+1, 0, 0)
DB row on incline bench
- 3 x 12 @ 12,5 kg
EZ bar curl amrap
- 20 kg x 28 reps
1 hour 10 minutes + 10 min warmup.
Squat was a little up and down, did something to my ancle during warmup, trying to increase ancle mobility, felt it a bit throughout. Last set was locked in and was smooth as butter.
Bench were fine, last rep on each with a slight pause.
Deadlift double overhand except last set wich were mixed grip 4 each side. Using a lot of energy holding on with DOH. Reps were fine, fast and smooth.
Little pump for shoulders and biceps at the end.
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Thanks TnT really hoping you’re right, I have thought I was on the way for some time and I did hit 1 and 2 plates, but have regressed again. Squat and dead is another beast, but right now I think I’m on my way to something big.
Yup I’ve read that as well, something about higher reps fatigues the upper back sooner than the quads.
Staying at lower reps and more volume is working very well for me at the moment
But I’ll really first know if I’ve become stronger around christmas or a bit before.
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Woke at 77,9 kg - 171,7 lbs
Todays training
Maxer powerlifting routine.
Paused squat – Spoto bench press – Snatch grip dead lift
Building phase C1D4
Warmup: Rope skipping, BPA, kneeling bottom up KB press, bw squats, yoga flow
Paused squat ss Serratus crunch 5 x 11
- 4 x 6 @ 57,5 kg (Rir 3)
Spoto bench press ss various grip pull up 3 x 6, 2 x 5
- 5 x 6 @ 47,5 kg (Rir 2 – 3)
SG deadlift
- 4 x 6 @ 77,5 kg (Rir 3 or more)
Giant set: delt, tris and abs
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lat raise: 3 x 10 @ 2,5 kg very humbling way to do them
-
band triceps overhead 3 x 10
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Dynamic side plank 3 x 5 each side
50 minutes + 10 minutes warmup.
.
Going into the sessions, I kind of fear it a bit, because compared to most programs around here it’s a damn lot of SBD. By the first rep of squat, there seems no end to it, but since no sets are taken to failure and only the last set is a bit hard I end up feeling quite: “wow, that wasn’t so bad”.
Well paused squat I just nailed almost every rep, things getting better as the sets progressed.
Spoto bench was the same the first sets felt a bit out of groove but they came back strong.
SG DL again those were fine, crisp and as fast as this old slug can be. The only complaint is that my grip is so weak.
The little giant set hitting shoulders, tris and abs are probably not necessary but I like it.
Drenched in sweat by the end of the session. Feeling Hell yeah!. It’s been a while since I’ve felt that way.
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woke at 79 kg - 174,2 lbs
Have been eating and drinking a fair bit during the weekend.
Time to embrace a couple of weeks with better food and beverage choices, although G&T’s and sushi aint that bad.
Today
running
1 mile 7:40 15 seconds off the seasons best. That’s fine did another mile after a couple of minutes catching my breath at about 8:10 so I’m happy.
Did 4 hours of gardening in my moms garden yesterday and today after the running. Really nice and hot this weekend. Lots of sweat and cuts from some thorn bushes and wild roses.
A pork roast is on the barbecue and friends will come over, so I’ll bet there will be wine and beer tonight.
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No they are not! That sounds good to me.
Nice work on the running. I’m probably capable of hitting those times but I don’t have the desire. I’d need to be forced by someone else.
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Like in January when we play secret Santa with programs?
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My bet is you will. With your consistency and a steady program, you’ll smash it.
As long as you don’t beat me.
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If I survive HIIB then my conditioning should be beast like by then.
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If you think your grip is bad and you’re doing snatch grip without straps, then your grip isn’t bad. Just saying.
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Woke at 78,1 kg - 172,2 lbs
I think I’m settling in here, trying to stay between 77 - 79 kg, 170 - 175 lbs or thereabout.
Well then, when you’re really settled into HIIB and conditioning is on the move, then we could do a little race to sub 7 minutes.
Could be the summertime goal.
Well up until now, despite consistency, I haven’t really improved in anything but DL, which was weak in the first place. Hell my bench is almost bigger than my squat.
And with you former big lifts in mind I don’t think I’ll be stronger than you. But I’ll try.
@MarkKO Thanks man. But it feels weak, i may not be, and my snatch grip weights isn’t that heavy … yet.
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It’s around 50 per cent of your max though, right? I don’t think I could hold on to 50 per cent of my max snatch grip for more than maybe five, and even that would be pushing it.
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Didn’t see it that way, but yeah you’re right. It’s just a bit annoying.
And I can’t hold on to a single double overhand at about 80% but then again maybe I’m just worrying over nothing. Thanks for pointing it out. You’re the man, yet again.
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Todays training
Maxer powerlifting routine.
Front squat – OHP – Sumo DL
Building phase W2D1
Warmup: Rope skip, BPA, KB bottom up press, lazy lifter, mobility
Front squat SS Ab wheel 5 x 8
- 4 x 6 @ 45 kg (Rir 2 or more)
OHP ss pull up deadstop
-
6 x 3 + 3,5 kg, 1 x 7 Pull up. Alternating pull up / chin up
-
6 x 7 @ 36 kg (Rir 1 maybe 2)
Sumo DL
4 x 6 @ 85 kg (Rir 3 or more)
Incline DB bench press 350 set
- 22,5 kg’s, 17, 13, 10 reps (+1, 0, 0)
DB curl 350 set
- 8 kg’s: 17, 14, 11
65 minutes + 20 minutes warmup.
Did a bit of extra mobility and stretching.
Another quite easy day in the book and I’ve started the second week of the program.
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Don’t hold your breath on that one. Running isn’t really a goal of mine. It’s something I do out of necessity. I’d be content with a 25 min 5K someday.
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I’ve almost always been in the same boat. At one point I believe it was higher. For some reason, my squat has always, always sucked massively. Tried quite a few different things and never had much luck.
How do you feel about a fake meet to show the results of the commited challenge after Christmas?
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Fake meet, I’m all in, I’m using plastic bumpers filled with helium 
The hog did an internet meet around january, where some of us posted our lifts. that was quite fun.
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It’s a deal then. I’ll put something in the ADD thread.
On the subject of helium weights, genuinely saw someone using something similar in my gym a few weeks back. Someone who looked like an Instagram model or something came in with a dude taking photos. Doing Olympic lifts and front squats with what looked like 70kg and the worst form I’ve ever seen. Looked a little closer and the plates where obviously made to look like 25’s but with an extra little decimal point slipped in there to make them 2.5kg. I heard them talking to some other gym goers later and it turned out the bar was fake too.
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