A better Powerbuilding

[mjstrength]

I’m here. Because John is logging again.
33years old,doing Power-building.
6,4’, train hard, 2 a day.

I work at Oly weightlifting gym.
So i trained like Oly WLers.
Squatting everyday,even 2 a day, I just trained everyday,even sunday.

Slightly fuckked up my programming.So i need a better idea,help.

Current: High Bar SQ 374 x1@8
Low bar,No belt 374x1@8 (3month ago)
Front SQ,No belt 352x1@8
Deadlift,No belt 485x1@8
Bench 253x1@10
Press 165x1@10

Last week was ease week.

2022/ 7 /11 Thurs
SG RDL 242lbs x8
264 x2x8
286x8

Lat pull down,Seated reverse flyes

7/12 Fri
AM: DL 374x1 I don’t like logging with pounds
418x1@8

PM: Front SQ up to 242x3
BP 176x5x4
Lat pull down

7/13 Sat
Cable flyes 4sets 10~15
BB rows 40kg x 4sets
Tricep Push down 4sets

7/14 Sun
5sets of Curls

[mjstrength]

[asdf]

You have a beautiful front squat. Especially for someone who is 6'4".

[mjstrength]

Thank you for kind words

[mjstrength]

Pm:
Low Bar SQ,Havent done it for 3months

150(330)kgx1
160(352)kgx1@8.5 Belted
130kgx2x5

Then i was mad with first single,So again.

160(352)kg x 1@7.5 No belt, Maybe underwarm or techniques got better

Then
130kgx2x5

Press
110x4,6,6,5,8,4

DL
440x1@7

[mjstrength]

Should have had a 2nd session but I decided to have a early bed than training at 9pm.

[mjstrength]

7/12 Tues
2ct pause RDL for flushing
:220x6, 240x3

Bench:143x7,10,7,9

One arm cable rows myo reps

Front SQ: 130kg(286) x1
--
Night
SGDL 170kg x1
180kg x1@6~7
190kg x1@8.5

Cable flyes
4x10, Felt like only shoulders are trained with bench at 1nd session

HBS 70kg x2reps of several sets.
I don't know if it helps.Many of my WLer friends say that,
It indirectly helps having strong squat.
Even if its only 120lbs.

Movement pattern,Active recovery, some mechnism with RBE,SAID?

[mjstrength]

7/13 Wedn
Full Rest

Gonna work with John again.

[mjstrength]

Day 1. Coaching by Barbell Hacks

Session1

Bench
185x3,4,5
3,4,5@7.5~8
3,4,5
3,4,5@8~8.5
It was not easy. But had fun and good pump!

HB Squat
330x1,2@8.5
325x2,2,2@7.5
,1

Total 10reps
—
Session2
1/2 Range of motion Bench

130x15,9,9,9

Front Rack Reverse Lunge
132 x4x5

DB side ways step ups

26x4x8, Had a nice pump on the quad!
A Quad crump i don’t remember when i felt like this.

IDK,but i just felt that i’m organizing myself again with coaching. Feeling very confident that i will get stronger than ever.

[mjstrength]

7/15 Fri

Had a good sleep,felt fresh in the morning.
But Shodulers were still fried from yesterday bench volumes.

Session1
Press 7min density block
123x3,3,3,3,2,2,
I didn’t push too much.

Session2
No belt Deadlift 375x6x3@6,Last set 7.5

Bench 155x5x7
155x6@9, Shoulders wasn’t working well

3rd sessions of bench in a couple days.

Wide Lat pull down 3sets of 12
Cable reverse flyes 3sets of 12

[mjstrength]

7/16~17, Sat,Sun

I don’t remember when i had a consecutive rest day
In a last couple months.

John Had me a rest day.If he was not there,i might had a session, but i felt it was a good command, having a ease weekend.

I ran squat everyday program for several cycles.I think it’s not very good strategy, otherwise if you don’t know how to programming really well.

But i ran a couple of cycles pulling everyday. I felt very good. IDK

[mjstrength]

7/18 Mon

HBSQ
150kg(330)x1 @Below 7
137(305)x6
137x6x3

Pull ups
8@9
+5 3 3 3

Bench
190x4x3@6

DB side way step ups
12kg x4sets of x9~10reps

[mjstrength]

Will log every as possible

I changed high frequency program with Hanley.

8/3 Wedn

Low Bar SQ 150kg x1
160kg x1
170kg x1
175kg x1
160kg x1
150kg x1

Bench

100kg x2x4

8/4 Thur
Rest

I'm currently bumping my BW up.

Has anyone have an idea of clean snacks or clean bulking foods? I try to avoid junk food as possible as i aging.

[mjstrength]

8/5 Fri

10hours of sleep made me feeling good today.
I was dying tired yesterday.

Recovery session
DL - 170kg x1
150kg x5x4

Press 115x8x5

Front SQ - 130kg x1, Pause easy

Front reverse lunge 50kg x6x4
Its very hard exercise. For Glute and Quad.

Cable chest press 4sets of 10~12
Seated rows 5sets of 10~15
DB Curls 4sets of 10~15
Abs rolls 5sets

I’m trying to make sure my recovery source to
Have more volumes. Sleep,Stress,Nutri,Not overshooting.

[mjstrength]

8/6 Sat

Bench 202x12sets of2 in 20min
SG RDL 202 x4x8

8/7 Sun
HBS 132kg x3,4,5 x3rounds
Straight arm pull down 4sets of 6~10
Seated reverse flyes 5kg x4sets

[mjstrength]

8/8 Mon
AM
Press 60kg x 7x2 + 2x3@7
20reps

Front SQ
286x1@7~7.5
253x4x3
264x3

Mid shin level rack, Stiff legged DL
Only up to 160kg x1

Pull ups 2,3,3 for just fun

PM:Bench 220x1,3,1,2,3,1,2,2 15reps
@7.5

One arm rows
27kg x 4x 10

High Bar SQ
Only up to 140kg x1

Cable reverse flyes
3sets of 15

[mjstrength]

8/9 Tues

SGDL 180kg x1
Dips BW 5,6,6,7
FS 140kg x1 Pause
Abs

8/10 Wedn
Deadlift,No belt 440x3@7.5~8
405x4x2

Push Press 70kg x3x2, 75kg x2
DB 0HP 20kg x3x8
FS 130kg x1

[mjstrength]

8/11
Bench 170x7x7@6
DL 170kg x2
HBS 150kg x1

[mjstrength]

8/12 Fri
Press+FS+DL
Up to only 60kg for active recovery

8/13 Sat
LB SQ 140kg x6x3@6

Press 50kg x2,3,3
60kg x1
65kg x1@8.5
55kg x 4,4,4,3,2,3 = 20reps

Felt tired today but training was not too bad.

8/14 Sun
One arm cable rows 5sets of 10
BB curls 20kg x 4sets
Behind back wrist curls 30kg x3sets

8/15 Mon
Early morning Push press 70kg x4x2

PM:
DL 200kg x2@8.5~9, No belt
180kg x3,2,2,2,2,1 = 12reps

Bench
95kg x6x3@6~7.5
95kg x2
20reps

Front SQ 120kg x 5x3

8/16 Tues
HB SQ 150kg x5@~7
150kg x6x2

Press 65kg x3@8
65kg x3@8.5~9

Bench 77kg x 7x5

Mid shin level SG Rack pull, 160kg x2 warm up weight

A few notes: 1.On the last Saturday, I felt i might be
Better to not have a squat session due to a sore knees(slightly felt bone on bone type feeling) for a long term progression, but John wrote the program and i did that. Today i feel fresh on the knees and it was a good choice having the session. That LB session helped todays HB SQ session, i feel it.

2.I’ve worked only 5weeks with @Hanley ,and i messed up several times his Program by doing An arbitrary things(bad fatigue management)
But it’s the best feeling in last 12months as a strength increases and hypertrophy wise. Can’t wait next several months. It will be great i can feel it.Enemy is me.

[mjstrength]

8/17 Wedn

Pause FS 130kg x1
Push Press Up to 80kg x1

8/18 Thur
SG DL - 374 x4@6
+3,3,2,2,2,2,2= 16reps

Bench 195x3,4,3,4,3,4,3,4

Reverse Lunge 50kg x4x8

Cable reverse flyes 4sets of 15ish