ahpowerlifts training log

[ahpowerlifts]

How do you like doing cluster sets?

I liked them. I think they provide an effective way to accumulate volume at relatively high intensity and also improve work capacity

[ahpowerlifts]

Quick update, i'm nearing the end of a 12 wk fat loss phase. I've been running RP fat loss template, with the goal of dropping into 93's. The diet is going as planned, i am down to 94kg and i've got another 3 weeks left. Hoping i can dip a bit below 93 and then increase calories to maintenance and then a slight surplus leading to my next meet. I had a hiccup about 3wks ago and injury my back on a 405lb deadlift. I've kept lifting but i havent worked up to any heavy deads yet since the injury. So far 5x5's at 335lb is ok but i'm being careful at this point to not re-injure.

[JohnHelton]

Congrats on the weight loss. Hope you can start lifting heavy again soon.

[ahpowerlifts]

Its been awhile since i logged, but i'm back training hard again. Feb 5th, right when my journal went quiet my daughter had a major health issue that took priority over everything. I ended up taking an 8 wk leave of absence from work because we moved her out of town to better healthcare. Training took a backseat. Good news is she is doing better but we still have a long road ahead of us. Its hard to talk about but we are dealing with mental health issues and while we are on a better track it will be a long haul.

I left RTS when i took the leave of absence. My coach was very supportive, Ross seems like a genuine good guy who cares a lot. But it got to the point where it didnt make sense to stay on board with RTS. It is expensive, and i also had some concerns about my training being stale and not getting a lot of personalization.

3 weeks ago i hired Colin Lambert @KoolaidMannn for coaching. I am pumped to be working with him, great communication, feedback and thoughtful programming so far.

[ahpowerlifts]

Wk3, D3 5-16-19

2ct pause SSB squat w/ belt
335x1@8
315x3@8
290x3@7.5
290x3@8

Comp bench
190x6@7
195x6@8
200x6@8.5
185x6@6

Feet up bench w/ 1ct pause
140x9@6
145x9@6
150x9@7
150x9@8
150x9@9

Super set
A. Pull ups
BWx5@8
BWx4@9
BWx3@8

B. Barbell Curl
45x10@8
45x10@8
45x10@8

[KoolaidMannn]

Glad to see you logging here again!!

[JohnHelton]

Glad to have you back. Wishing your daughter the best. Obviously, family is always a higher priority. However, given the time, pushing your body is good for your mind. I look forward to seeing your gains under @KoolaidMannn's capable guidance. I think resetting at the beginning of the year was great for me. Coming back from a position where I had lost strength allowed me to generate momentum that I'm still riding. I think you will experience the same.

[ahpowerlifts]

Glad to see you logging here again!!

good to be back

Glad to have you back. Wishing your daughter the best. Obviously, family is always a higher priority. However, given the time, pushing your body is good for your mind. I look forward to seeing your gains under @KoolaidMannn's capable guidance. I think resetting at the beginning of the year was great for me. Coming back from a position where I had lost strength allowed me to generate momentum that I'm still riding. I think you will experience the same.

I agree, when i push the training i feel better mentally and it can lead to gains beyond strength. Like at home and work, etc. Glad you're riding the momuntum still. I feel mine building

[ahpowerlifts]

Wk3, D4, 5-17-19

2 inch Deficit Deadlift w/ belt
465x1@8
435x3@8
400x3@7
400x3@8



1 board bench press w/ 1ct pause
235x1@8
220x3@8
205x3@6
205x3@6


Beltless SLDL
165x9@5
195x9@6
235x9@8
215x9@8

Super set
A. Lever Row
37.5x13@8
37.5x13@8
37.5x12@8


B. Skull crusher
70x8@8
stopped here. Wrist pain

[cole]

good decision to have koolaid coach you. glad to follow your training again.

[ahpowerlifts]

good decision to have koolaid coach you. glad to follow your training again.

thanks Cole-Hes a good dude.

[ahpowerlifts]

Wk4, D1 5-20-19

Comp Squat
375x1@8
285x5@6
285x5@6
285x5@7
285x5@7
285x5@8

Comp Bench
235x1@7.5
195x5@6
195x5@6
195x5@7
195x5@6
195x5@7

Super set
A. Wide Grip Push up
215x22@8
215x22@8
215x20@9

B. Barbell Curl
55x12@8
55x12@8
55x12@9

[ahpowerlifts]

Wk4, D2, 5-21-19

Wide grip bench w/ 2ct pause
230x1@8
215x3@8
200x3@7
200x3@7

Comp Deadlift
515x1@8
390x5@5
390x5@6
390x5@6
390x5@7
390x5@8



Tempo Leg Press 3-2-0
135x10@5
225x10@6
315x10@7
405x10@8

Super set
A. Strict Barbell row w/ pause
70x8@8
70x9@8
70x8@8

B. Side lateral raise
10'sx15@8
10'sx15@8
10'sx10@8

[ahpowerlifts]

Wk4, D3, 5-23-19

2ct pause SSB squat w/ belt
345x1@8
320x3@8
295x3@7
295x3@7

Comp bench
195x6@7
200x6@8
205x6@8
190x6@6

Feet up bench w/ 1ct pause
145x9@6
150x9@7
150x9@8
150x9@8
150x9@9

Super set
A. Pull ups
215x5@8
215x5@8
215x3@8

B. Barbell Curl
45x12@8
45x10@8
45x8@8

[ahpowerlifts]

Wk4, D4
5-24-19

Notes: Started logging in RTS again. I like the tracking and trending

2" Deficit Deadlift (conv) with Belt
485 x 1 @ 8
455 x 3 @ 8
420 x 3 @ 6
420 x 3 @ 7



1 ct pause 1 Board Bench Press
255 x 1 @ 8.5 (+20lbs from last week)
235 x 3 @ 8
215 x 3 @ 6
215 x 3 @ 7

Stiff Leg Deadlift
185 x 9 @ 6
225 x 9 @ 7
245 x 9 @ 8
225 x 9 @ 7

Superset
Lever Row
42.5 x 15 @ 8
42.5 x 15 @ 8
42.5 x 15 @ 8

Dips
215 x 6 @ 8 Changed to dips because skull crushers were causing wrist pain
215 x 8 @ 8
215 x 8 @ 8

[ahpowerlifts]

Wk5, D1
5-27-19

Squat with Belt
385 x 1 @ 8
290 x 5 @ 6
290 x 5 @ 6
290 x 5 @ 6
290 x 5 @ 6
290 x 5 @ 7

Bench Press
245 x 1 @ 8
200 x 5 @ 5
200 x 5 @ 6
200 x 5 @ 6
200 x 5 @ 6.5
200 x 5 @ 7

Superset
Wide Grip Push Up
215 x 25 @ 8
215 x 22 @ 8
215 x 18 @ 8

Curls
60 x 12 @ 9
60 x 12 @ 9
60 x 8 @ 9

[ahpowerlifts]

Starting powerlifting again for fun and to get stronger. I’m doing my own program based off what I did when I was coached by RTS. 5 week blocks with 1 week recovery

[ahpowerlifts]

10-3-22

Wk1 d1

Squat
225x3
245x3
255x3@8
235x3

Bench
155x3
165x3
170x3@8
165x3

DB row
40x10x3

Feet Up DB Press
40x15x3

[JohnHelton]

Welcome back!

[cole]

Glad to see you powerlifting again