ahpowerlifts training log

[ahpowerlifts]

Hi all,

My name is Andrew, I'm relatively new to exodus strength, I'm following a lot of folks here on IG and been checking out these logs and there is some great training happening. Time to jump in and join the fun.

I'm 41yrs old, but with a young training age (about 2.5yrs powerlifting). I'm coached by Ross Leppala at Reactive Training Systems. I've been with RTS since November. I'm signed up for a USAPL meet on May 12th, "Barbells on the Boardwalk" in Santa Cruz, CA.

I've done a total of 3 powerlifting meets, my most recent meet was in November 2017 at American Iron Gym in Reno. I totaled 424/254/551 , raw modern with wraps.

----------------------------
Week13 Day1
2-26-18

Comp Squat
295x4 @5.5
315x4 @6
345x4 @8
345x4 @7.5
345x4 @8

squats felt good today

https://www.instagram.com/p/BfrAU-knG66/

Comp Bench
185x4 @6
195x4 @6.5
215x4 @8
215x4 @8
215x4 @8.5
215x4 @9

Small bench PR, E1RM up to 257lb

OHP
95x8 @6
105x8 @8
105x8 @7.5
105x8 @9

Good start to this week's micro-cycle

[Manveer]

Hey - nice to see you logging here! Check out the handy RTS to BB feature up top under the Tools menu to save you some time logging your workouts.

You’re in @Leah’s neighborhood.

[ahpowerlifts]

Hey - nice to see you logging here! Check out the handy RTS to BB feature up top under the Tools menu to save you some time logging your workouts.

You’re in @Leah’s neighborhood.

Thanks for the welcome Manveer. I’ll definitely check out that RTS to B.B. feature, sounds neat. I’m from Santa Cruz but moved away up into the mountains. It will be fun to do a meet back in my old stomping grounds

[ahpowerlifts]

Week 13 day 3

High Bar Squat
260 x 5 / 5 @ 6
280 x 5 / 5 @ 7
290 x 5 / 5 @ 8
290 x 5 / 5 @ 8
290 x 5 / 5 @ 8.5
Used belt tonight

Touch & Go Bench Press
175 x 8 / 8 @ 6
195 x 8 / 8 @ 7.5
205 x 8 / 8 @ 8.5
195 x 8 / 8 @ 8
195 x 8 / 8 @ 8.5
wore elbow sleeves due to right elbow pain. Not sure how much faith i have in an E1RM for an 8 rep set, but I recorded an E1RM PR of 273lbs

303 Tempo Bench Press
100 x 10 / 10 @ 7
105 x 10 / 10 @ 7.5
115 x 10 / 10 @ 8.5

[ahpowerlifts]

Week 13 Day4
3-2-16

right elbow is killing me, feels like tendinitis on the outside of elbow. I think it might be from the way i am gripping during Highbar squats. No pain during benching

Deadlift (conv) with Mini Band (1/2in)
335 x 4 / 4 @ 5
375 x 4 / 4 @ 7
405 x 4 / 4 @ 8
405 x 4 / 4 @ 7.5
405 x 4 / 4 @ 8.5

Bench Press with Slingshot
240 x 3 / 3 @ 7
255 x 3 / 3 @ 8
270 x 3 / 3 @ 10
260 x 3 / 3 @ 8.5

Good Morning
105 x 12 @ 5
135 x 12 @ 6
155 x 12 @ 8

[ahpowerlifts]

Week 14, Day 1

start of week 4 on this current dev block

Squat with Belt
315 x 4 / 4 @ 6
335 x 4 / 4 @ 7
350 x 4 / 4 @ 8
350 x 4 / 4 @ 8
350 x 4 / 4 @ 8.5
Felt super good tonight. Zero tightness anywhere in my body. Don't get days like this very often

Bench Press
190 x 4 / 4 @ 5.5
200 x 4 / 4 @ 7
220 x 4 / 4 @ 8.5
220 x 4 / 4 @ 8.5
220 x 4 / 4 @ 8.5
220 x 4 / 4 @ 8.5
Bench feeling strong. I think these are rep PR's at 220lbs

Standing Military
95 x 8 / 8 @ 5
115 x 8 / 8 @ 7.5
115 x 8 / 8 @ 7.5
115 x 8 / 8 @ 7
115 x 8 / 8 @ 9

[ahpowerlifts]

Week 14, Day 2
3-6-18

Deadlift (conv) with Belt
390 x 4 / 4 @ 6
410 x 4 / 4 @ 6.5
440 x 4 / 4 @ 7.5
455 x 4 / 4 @ 8
455 x 4 / 4 @ 8.5

using Ohio Power Bar now for deads. Its a beast compared to my other bar, but i need to get ready for the USAPL meet. Went pretty good, but definitely was harder to get tension at set up

2ct Pause Bench Press
185 x 4 / 4 @ 6
195 x 4 / 4 @ 7
205 x 4 / 4 @ 8
205 x 4 / 4 @ 8.5
205 x 4 / 4 @ 9
205 x 4 / 4 @ 9

skipped Lunges because lunges suck and i had to leave for work

[ahpowerlifts]

long week at work. Managed to get all my training in, but glad its the weekend. Need a few days off

Week 14, Day 3
3-8-18
High Bar Squat
265 x 5 / 5 @ 6
285 x 5 / 5 @ 7
295 x 5 / 5 @ 7.5
305 x 5 / 5 @ 8
305 x 5 / 5 @ 8.5

Touch & Go Bench Press
185 x 8 / 8 @ 5
195 x 8 / 8 @ 6
205 x 8 / 8 @ 8
195 x 8 / 8 @ 8
195 x 8 / 8 @ 9
-------------------
Week 14, Day 4
3-9-18
quads sore from the highbar work

Deadlift (conv) with Mini Band (1/2in)
365 x 4 / 4 @ 6
385 x 4 / 4 @ 6.5
415 x 4 / 4 @ 8
415 x 4 / 4 @ 7.5
415 x 4 / 4 @ 8

Bench Press with Slingshot
240 x 3 / 3 @ 6.5
260 x 3 / 3 @ 7.5
270 x 3 / 3 @ 9.5
260 x 3 / 3 @ 9

Good Morning
135 x 12 / 12 @ 6
155 x 12 / 12 @ 8
165 x 12 / 12 @ 8.5

[ahpowerlifts]

Week 15, Day 1

Squat with Belt
310 x 4 / 4 @ 5.5
335 x 4 / 4 @ 7
355 x 4 / 4 @ 8
355 x 4 / 4 @ 8
355 x 4 / 4 @ 8.5

E1RM PR of 424lbs

Bench Press
190 x 4 / 4 @ 5.5
205 x 4 / 4 @ 7
225 x 4 / 4 @ 8.5
225 x 4 / 4 @ 9
225 x 4 / 4 @ 9
215 x 4 / 4 @ 9
form started to break down on the 225lb sets. Dropped last set to 215 because i didn't want to fail any reps

E1RM PR of 265lbs

Standing Military
95 x 8 / 8 @ 5
110 x 8 / 8 @ 7
120 x 8 / 8 @ 8
120 x 8 / 8 @ 8.5
120 x 8 / 8 @ 9

good session. Strength is probably peaking this week or next week

[ahpowerlifts]

Week 15, Day 2
3-19-18
Deadlift (conv) with Belt
400 x 4 / 4 @ 5.5
435 x 4 / 4 @ 7
465 x 2 / 4 @ 9
465 x 2 / 4 @ 9
465 x 4 / 4 @ 9
405 x 4 @ 6
455 x 1 @ 6
grip failing on 465. First two sets only got 2 reps before grip was failing. Seems like my grip was week due to the elbow pain i've been having in the right arm. Used straps after that.

skipped the bench work due to elbow pain

Week 15, Day 3
3-15-18
High Bar Squat
255 x 5 / 5 @ 5
275 x 5 / 5 @ 7
285 x 5 / 5 @ 8
225 x 5 / 5
245 x 5 / 5 @ 5
legs stiff and pain in hip joints, backed off

Touch & Go Bench Press
185 x 8 / 8 @ 7
200 x 8 / 8 @ 9
185 x 8 / 8 @ 8.5
145 x 8 / 8
145 x 8 / 8
not feeling good in this session, backed off on the repeat sets

Week 15, Day 4
3-16-18
Skipped workout due to fatigue

Week 16, Day 1
3-19-18
Squat with Belt
305 x 4 / 4 @ 6.5
315 x 4 / 4 @ 7
335 x 4 / 4 @ 8
335 x 4 / 4 @ 9
315 x 4 / 4 @ 8
strength down and form a bit off. dropped weight to avoid injury

Bench Press
190 x 4 / 4 @ 6
200 x 4 / 4 @ 6.5
210 x 4 / 4 @ 8
210 x 4 / 4 @ 8.5
210 x 4 / 4 @ 8.5
210 x 4 / 4 @ 9
bench strength down too. Shoulder and elbow pain

Fucking done with this block. I'm spent

[ahpowerlifts]

Week 16, Day 2
3-20-18
Deadlift (conv) with Belt
405 x 4 / 4 @ 6
425 x 4 / 4 @ 7
445 x 4 / 4 @ 8
455 x 4 / 4 @ 7.5
455 x 4 / 4 @ 8
grip slightly better than last week but still started failing on reps 3 and 4 at 445lbs. Used straps for the 455lb sets

2ct Pause Bench Press
185 x 4 / 4 @ 6.5
195 x 4 / 4 @ 7.5
205 x 4 / 4 @ 8.5
200 x 4 / 4 @ 9
195 x 4 / 4 @ 8.5
185 x 4 / 4 @ 8.5

actually a pretty good deadlift session tonight. E1RM is at 552lbs which is a sweet way to finish this block!

[ahpowerlifts]

Ordered a new item for the home gym. A safety squat bar from Black Widow.

[ahpowerlifts]

Week 16, Day3
trudging through the last week of this training block. Strength is down but decent session tonight
High Bar Squat
225 x 5 / 5 @ 5
245 x 5 / 5 @ 6
265 x 5 / 5 @ 7
265 x 5 / 5 @ 7.5
265 x 5 / 5 @ 6
back to beltless

Touch & Go Bench Press
165 x 8 / 8 @ 5.5
175 x 8 / 8 @ 6
185 x 8 / 8 @ 7
185 x 8 / 8 @ 7.5
185 x 8 / 8 @ 7
elbow felt better. No sleeves worn

303 Tempo Bench Press
95 x 10 / 10 @ 6
105 x 10 / 10 @ 7
115 x 10 / 10 @ 8

[Wilhelm]

Ordered a new item for the home gym. A safety squat bar from Black Widow.

Nice!
SSB is at the top of my list.

[ahpowerlifts]

Ordered a new item for the home gym. A safety squat bar from Black Widow.

Nice!
SSB is at the top of my list.

It’s been on the top of my list too. I’ve got a chest fall pattern with my squats when the weights get heavy and I want to strengthen my quads. I’ve been doing a lot of high bar squats, but I have a hard time doing legit highbar work. Hoping the SSB gives me a good assistance variation to hit the quads more

[ahpowerlifts]

Started a 2 week pivot/deload this week. Glad because i feel pretty beat up right now

Wk 17, D1, 3-26-18
High Bar Squat
225 x 10 / 10 @ 7
235 x 10 / 10 @ 7.5

530 Tempo High Bar Squat
225 x 5 @ 7
225 x 5 @ 8
225 x 5 @ 8
squats felt ok, stamina low

20min circuit
Split Squat
65 x 8
65 x 8
75 x 8
75 x 8
85 x 8 @ 8
85 x 8 @ 8

Standing Military
65 x 8
75 x 8
85 x 8

Dumbbell Row
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
-------------------
Wk 17, D2
3-27-18

Bench Press with Feet Up
165 x 10 / 10 @ 7
175 x 10 / 10 @ 7.5
left shoulder and right elbow pain tonight

530 Tempo Bench Press with Feet Up
155 x 5 @ 8
155 x 5 @ 7.5

20 min circuit
Snatch Grip Romanian Deadlift
225 x 10 @ 5
315 x 7 @ 6
315 x 7 @ 6
For a new movement, these felt strong

Bench Press with Feet Up
175 x 7 @ 7
175 x 7 @ 7
175 x 7 @ 8

Pull Up with red and green band
120 x 8 @ 8
120 x 7 @ 8
120 x 7 @ 8

[ahpowerlifts]

wk17,D3
3-29-18
Deadlift (sumo)
335 x 10 / 10 @ 7
355 x 10 / 10 @ 10
RPE 10 on last set was stamina issue

530 Tempo Deadlift (sumo)
225 x 5 @ 9
225 x 5 @ 8.5
first time doing these with a 3 ct pause, full speed up, 5 ct lower. Tough

20 min circuit
Split Squat
45 x 7 @ 5
45 x 7 @ 5
65 x 7 @ 7
65 x 7 @ 7
75 x 7 @ 8
75 x 7 @ 8

Row
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5

Standing Military
45 x 10 @ 2
75 x 10 @ 4
95 x 8 @ 4
115 x 5 @ 6
135 x 5 @ 7

-----------------------------

wk17,d4
3-30-18

20min circuit
Snatch Grip Romanian Deadlift
225 x 8 @ 3
275 x 8 @ 5
275 x 8 @ 5.5

Bench Press with Feet Up
180 x 7 @ 5
180 x 8 @ 6
180 x 8 @ 7

Pull Up with red and green band
120 x 7 @ 8
120 x 8 @ 9
120 x 7 @ 9
--------------------
Ab Wheel
10 @ 8
10 @ 9
10 @ 9.5
7 @ 9

------------

GPP tomorrow, going dirtbike riding. Installed a new motor in the bike and it rips right now. Good dirt conditions up here with the recent snow melt

[ahpowerlifts]

Wk 18, D1
4-2-18

High Bar Squat
245 x 10 / 10 @ 7
265 x 10 / 10 @ 8 E1RM PR 390lbs

530 Tempo High Bar Squat
225 x 5 @ 7
245 x 5 @ 8
squats went good today. Kept better positioning with my lowerback and was able to drive with legs better

Split Squat
75 x 8 @ 4
75 x 8 @ 4
95 x 8 @ 6
95 x 8 @ 6
135 x 8 @ 8
135 x 8 @ 8

Dumbbell Row
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
light weight, but these feel good for my bad elbow

Standing Military
95 x 8 @ 4
115 x 8 @ 6
135 x 5 @ 8

Notes: 2nd week of pivot block and i can feel my performance rebounding. Pounded out about 5hrs of dirtbiking on Saturday and i think that also refreshed me. Performance definitely up this Monday compared to last Monday.

[ahpowerlifts]

Wk 18, D2
4-3-18
Bench Press with Feet Up
175 x 8 / 10 @ 6
175 x 10 / 10 @ 7
some left shoulder soreness. more of a dull ache

530 Tempo Bench Press with Feet Up
155 x 5 @ 8
155 x 5 @ 7.5
stayed tighter on second set and felt better.

20 min circuit
Snatch Grip Romanian Deadlift
225 x 7 @ 4
315 x 7 @ 6
315 x 7 @ 6
315 x 7 @ 7

Bench Press with Feet Up
175 x 7 @ 6
175 x 7 @ 6
175 x 7 @ 6

Pull Down
100 x 7 @ 4
120 x 7 @ 5
140 x 7 @ 7
160 x 7 @ 9

----------------------

Wk 18, D3
4-5-48

Deadlift (sumo)
315 x 10 / 10 @ 7
335 x 10 / 10 @ 7
picked up tempo on second set and it helped reduce RPE

530 Tempo Deadlift (sumo)
225 x 5 @ 8
225 x 5 @ 7
found better start position on second set and it helped reduce the effort required to pause

20 min circuit
Split Squat
45 x 7 @ 5
45 x 7 @ 5
75 x 7 @ 7
75 x 7 @ 7
95 x 7 @ 8
95 x 7 @ 8

Parallel Handle Row
45 x 7
70 x 7
95 x 7 @ 5
95 x 7 @ 5

Standing Military
45 x 10 @ 2
75 x 10 @ 4
95 x 8 @ 4
115 x 5 @ 7.5

[ahpowerlifts]

wk 18, d4
4-6-18

Final day of 2 week pivot block. Development block for meet prep starts Monday

20 min circuit
Snatch Grip Romanian Deadlift
225 x 10 / 8
275 x 7 / 8
275 x 7 / 8 @ 5

Bench Press with Feet Up
185 x 10 / 5 @ 7
195 x 8 / 5 @ 7
195 x 8 / 5 @ 7
bench felt strong tonight.


Pull Up with red and green band
125 x 8 @ 7
125 x 8 @ 7.5
125 x 8 @ 9
---------------
Ab Wheel
15 @ 9
7 @ 6
7 @ 7
7 @ 8.5