ahpowerlifts training log

[ahpowerlifts]

Wk5, D2
6-26-18

Deadlift (conv) with Belt
425 x 3 @ 7
441 x 3 @ 7.5
463 x 3 @ 9
441 x 3 @ 8
grip getting better. All sets strapless

600 Tempo Bench Press
175 x 2 @ 6.5
185 x 2 @ 7
195 x 2 @ 8
185 x 2 @ 7.5
185 x 2 @ 7

600 Tempo High Bar Squat
225 x 4 @ 7
235 x 4 @ 8
245 x 4 @ 9
225 x 4 @ 8

[ahpowerlifts]

Wk5, D3
6-28-18

600 Tempo Squat
300 x 2 @ 7.5
310 x 2 @ 8
320 x 2 @ 8.5
315 x 2 @ 8
left hamstring/adductor tight during this session. Got thru ok

Touch & Go Bench Press
155 x 10 @ 7
165 x 10 @ 9
155 x 10 @ 7.5
155 x 10 @ 8
135 x 10 @ 7
not a good bench day. Strength off.

600 Tempo Bench Press with Feet Up
135 x 4 @ 9
cut this short. having trouble staying tight. Didn't want to lose ground on the shoulder recovery

[ahpowerlifts]

WK5, D4
6-29-18

600 Tempo Deadlift (conv)
350 x 2 @ 7
365 x 2 @ 7.5
385 x 2 @ 8
365 x 2 @ 7
real happy with how well these moved. Good sign for next block

Bench Press with Slingshot
225 x 3 @ 6.5
235 x 3 @ 8.5
245 x 3 @ 10
225 x 6 @ 8
shitty positioning on the 245lb top set making it an RPE 10. I changed bar path on the last set and didn't touch as far down on my chest. It felt great so i repped it out and got an easy 6

600 Tempo Romanian Deadlift
185 x 4 @ 8
195 x 4 @ 7
225 x 4 @ 8
225 x 4 @ 7
hamstrings were real tight for the first few sets and then stretched out and felt much better by the final few sets.

[ahpowerlifts]

Ok, time to start logging again. I signed up for the USAPL Boss Of NorCal8 on November 17th. I'll compete Masters 1a, in the 93kg class. I need to cut 4kg to make weight.

Training is going well, I'm getting more consistent and focused now that summer is winding down. (I like to goof off, drink lots of beer and mess around at the lake during the summer)

8-13-18

Squat with Belt
375x1 @7.5
285x5
285x5
285x5
285x5
285x5
285x5 @6
Notes: left groin soreness started around the 4th down set.

Comp Bench
215x1 @6
225x1 @8
200x6 @8.5
185x6 @7
185x6 @8

Pendlay Row
95x10
115x10
115x10
115x10
-------------------------
8-14-18

Deadlift (conv) with Belt
495x1 @7.5
375x5
375x5
375x5
375x5
375x5
375x5 @6
Notes: elbow improving, grip felt much better on the top single. Held the lockout for several seconds no problem

2ct Pause Bench Press
220x1 @7.5
210x4 @9.5
195x4 @8
195x4 @8.5
Notes: strength improving nicely but need to work on stability at chest. was a bit wobbly on several reps.

Lunges
20x10
20x10
50x10
50x10
50x10
50x10
Notes: holding plates in hands. weight recorded is plate weight

[ahpowerlifts]

8-16-18

*note: this is day 3 of Wk 4 of my 5 wk development block

Safety Bar Squat
295 x 1 @ 8
285 x 3 @ 8
275 x 3 @ 7

Touch & Go Bench Press
235 x 1 @ 8
185 x 10 @ 7
175 x 10 @ 7
175 x 10 @ 8

Wide Grip Bench Press
155 x 10 @ 6
165 x 10 @ 7
170 x 10 @ 8
170 x 10 @ 9.5
170 x 10 @ 9

Shit pile of bench volume

[ahpowerlifts]

8-17-18

last workout as 41yr old. 42 on Sunday

2ct Pause Deadlift (conv)
455 x 1 @ 8
425 x 4 @ 8.5
405 x 4 @ 8
weights same as last week, but RPE's down and moved faster this week

Bench Press with Slingshot
260 x 1 @ 8
250 x 4 @ 9
240 x 4 @ 8.5
240 x 4 @ 8

Romanian Deadlift
225 x 12 @ 8
235 x 6
cut this one a little short, back felt tight and didn't want to push it

[ahpowerlifts]

8-20-18

Last week of development block

Squat with Belt
385 x 1 @ 8
295 x 5 @ 5
295 x 5 @ 6
295 x 5 @ 6
295 x 5 @ 7
295 x 5 @ 7
295 x 5 @ 6.5
some low back tightness for the last 4 down sets. probably not a big deal, plowed through all the reps ok

Bench Press
225 x 1 @ 7
235 x 1 @ 8
205 x 6 @ 9.5
195 x 6 @ 8
195 x 6 @ 8.5
mis-grooved the last rep on the 205x6 set which is why it was a 9.5 RPE

Pendlay Row
95 x 10 @ 6
105 x 10 @ 7
105 x 10 @ 7
115 x 10 @ 8
intentionally not pushing the weight on these, just focusing on controlling the reps and squeezing at lockout. they are feeling good and not causing elbow pain

[ahpowerlifts]

8-21-18

Deadlift (conv) with Belt
505x1 @7.5
380x5
380x5
380x5
380x5
380x5
380x5
Notes: all the Ohio Power Bars were in use so I cheated and used a deadlift bar...lol

2ct Pause Bench Press
205x1 @6
225x1 @7.5 shitty pause, bar was wobbly
225x1 @8 better pause
210x4 @9
195x4 @8.5
195x4 @8

Lunges
20x10
20x10
50x10
50x10
50x10
50x10
Notes: holding dumbells in hands. weight recorded DB weights

[JohnHelton]

I'm so ready for a pivot/deload. As you know though, this first development cycle is finding my TTP. This is my 5th week, and the first workout sucked. Did Ross have you stop that first cycle after one week of crappy workouts or did he make you experience two weeks of crap?

[ahpowerlifts]

I'm so ready for a pivot/deload. As you know though, this first development cycle is finding my TTP. This is my 5th week, and the first workout sucked. Did Ross have you stop that first cycle after one week of crappy workouts or did he make you experience two weeks of crap?

I think we ran almost two weeks past it, I was starting to get worried about injuries and he pulled the plug mid 2nd week past it. With the first block they want to run a little longer to be sure. I’ve read there are some lifters that experience a mid cycle dip and then peak even higher. They probably want to see if this is your profile. However, if it gets to the point where you are really beat up and even concerned with injury I think they will stop the block. I’d just be true to RPE and the data will reflect it. Don’t worry about adding more weight each week if the strength isn’t there

[JohnHelton]

I recover well, but during the workouts I'm feeling really beat up. Of course, I'm also on a very high intensity cycle that probably is adding to that.

[ahpowerlifts]

I recover well, but during the workouts I'm feeling really beat up. Of course, I'm also on a very high intensity cycle that probably is adding to that.

I know the feeling. Are you redlining in TRAC too? I remember my first block I was in the red for a few weeks

[JohnHelton]

I'm really not. Like I said, I recover well. Or maybe I don't like to admit when I'm not feeling great. For me, how I'm really feeling comes out in the workout.

[ahpowerlifts]

8-23-18

Safety Bar Squat
295 x 1 @ 7
305 x 1 @ 8
295 x 3 @ 8.5
285 x 3 @ 7

Touch & Go Bench Press
235 x 1 @ 7
245 x 1 @ 7.5
255 x 1 @ 9
195 x 10 @ 8
185 x 10 @ 7
185 x 10 @ 9

Wide Grip Bench Press
155 x 10 @ 8
155 x 10 @ 7
155 x 10 @ 8

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

8-24-18

2ct Pause Deadlift (conv)
455 x 1 @ 7
475 x 1 @ 8 PR
455 x 4 @ 9
405 x 4 @ 7

Bench Press with Slingshot
245 x 1 @ 6
265 x 1 @ 8
250 x 4 @ 10
235 x 4 @ 7
235 x 4 @ 8.5

skipped the RDL's

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


Notes: This is the end of my current Dev block. Overall i felt me bench and deadlift responded very well this block, but my squat was a little off. Pivot next week

[KoolaidMannn]

I bet you hit a 500 Beltless Pause DL next cycle if it’s one of your variations. That 475 was cake

[ahpowerlifts]

Pivot week last week:

8-27-18

High Bar Squat
225 x 10 @ 6
245 x 10 @ 7

Split Squat
45 x 10 @ 4
45 x 10 @ 4
95 x 10 @ 4
95 x 10 @ 4
115 x 10 @ 6
115 x 10 @ 6

Standing Military
45 x 10 @ 3
95 x 10 @ 4
115 x 8 @ 9

Pendlay Row
45 x 10 @ 3
95 x 10 @ 5
115 x 10 @ 8

530 Tempo High Bar Squat
225 x 5 @ 6
245 x 5 @ 7

-----------------------------
8-29-18

Bench Press with Feet Up
165 x 10 @ 6
185 x 10 @ 7

Snatch Grip Romanian Deadlift
225 x 10 @ 2
315 x 6 @ 5
315 x 8 @ 6

Bench Press with Feet Up
185 x 6 @ 9
185 x 5 @ 8
185 x 5 @ 8

530 Tempo Bench Press with Feet Up
155 x 5 @ 7
165 x 6 @ 8

Pull Up with Monster Mini Band (3/4in)
160 x 7 @ 8
160 x 7 @ 8
160 x 7 @ 8

------------------
8-30-18

Deadlift (sumo)
315 x 10 @ 7
350 x 10 @ 8

Split Squat
95 x 10 @ 4
95 x 10 @ 4
115 x 8 @ 8
115 x 8 @ 8
115 x 8 @ 8
115 x 8 @ 8

Standing Military
45 x 10 @ 2
95 x 10 @ 6
115 x 10 @ 7
125 x 8 @ 8

Pendlay Row
45 x 10 @ 2
95 x 10 @ 5
115 x 10 @ 6
125 x 10 @ 8

530 Tempo Deadlift (sumo)
245 x 5 @ 8
245 x 5 @ 8

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

Notes: Felt like a good pivot block. I intentionally kept the weights a bit higher, trying to hold on to strength so i can have a higher starting point for the next development block

[ahpowerlifts]

I bet you hit a 500 Beltless Pause DL next cycle if it’s one of your variations. That 475 was cake

Thanks-It did move very well. I got my programming for this next block and there isn't any paused deads this time so i'll have to wait and see. My deadlift variation for this next block is deadlifts with bands. Should be fun

[ahpowerlifts]

start of new development block.

9-3-18

Squat with Belt
355 x 1 @ 6
375 x 1 @ 8
325 x 4 @ 6
325 x 4 @ 7
325 x 4 @ 7
325 x 4 @ 8
low back tightness on last 2 sets. Tightness/pain is occurring when i set my core. Might try going one hole looser on the belt next time.

Bench Press
225 x 1 @ 7
230 x 1 @ 8
215 x 4 @ 9
205 x 4 @ 8
205 x 4 @ 7.5

Pendlay Row
125 x 8 @ 5
130 x 8 @ 6
135 x 8 @ 6
135 x 8 @ 6

Notes: Good start to dev block. Starting point for squat and bench is higher than its been yet. If i stay healthy, i'm hoping to hit some PR's in training soon. Will be stoked if i do, its been a long time since i've gotten a PR

[ahpowerlifts]

9-4-18

Deadlift (conv) with Belt
495 x 1 @ 7.5
435 x 4 @ 6
435 x 4 @ 6
435 x 4 @ 7
435 x 4 @ 8

2ct Pause Bench Press
225 x 1 @ 8.5
205 x 4 @ 9
195 x 4 @ 8
195 x 4 @ 7.5

Front Squat
95 x 10 @ 5
95 x 10 @ 5
135 x 10 @ 7
135 x 10 @ 8
learning these again, front rack position felt ok

[ahpowerlifts]

9-6-18

High Bar Squat
305 x 1 @ 7
325 x 1 @ 8
315 x 3 @ 8
295 x 3 @ 7

Touch & Go Bench Press
225 x 1 @ 6
235 x 1 @ 7
245 x 1 @ 8
200 x 8 @ 8
190 x 8 @ 7
190 x 8 @ 7

Bench Press with Feet Up
175 x 8 @ 6
180 x 8 @ 8
180 x 8 @ 8.5
180 x 8 @ 9.5
165 x 8 @ 10
tris really gave out on the second to last set

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

9-7-18

Deadlift (conv) with Mini Band (1/2in)
415 x 1 @ 5.5
455 x 1 @ 8
440 x 3 @ 9
425 x 3 @ 8.5
all sets beltless, with straps. band tension is 75lbs at top

Floor Press
230 x 1 @ 7
240 x 1 @ 8
230 x 3 @ 9
220 x 3 @ 8
220 x 3 @ 8.5

Low Pin Good Morning
95 x 10 @ 5
115 x 10 @ 6
135 x 10 @ 7
trying to use hamstrings/glutes. Hamstrings dont feel equal, feels like left side is doing most of the work