ahpowerlifts training log

[KoolaidMannn]

Are you competing soon? Regardless that 455 was smooooth

[ahpowerlifts]

Are you competing soon? Regardless that 455 was smooooth

11/17 USAPL Boss of NorCal 8. And thanks!

[ahpowerlifts]

9-10-18

Week 2 of Development block

Squat with Belt
355 x 1 @ 5.5
385 x 1 @ 8
335 x 4 @ 7
335 x 4 @ 6.5
335 x 4 @ 7
335 x 4 @ 7

Bench Press
225 x 1 @ 7
235 x 1 @ 8
220 x 4 @ 9
205 x 4 @ 7
205 x 4 @ 7

Pendlay Row
135 x 8 @ 6
140 x 8 @ 6
145 x 8 @ 7
145 x 8 @ 8

[ahpowerlifts]

9-11-18

Deadlift (conv) with Belt
465 x 1 @ 6
505 x 1 @ 7.5
445 x 4 @ 7
445 x 4 @ 8
445 x 4 @ 7
445 x 4 @ 8
focusing on driving with legs and setting lats. bar was moving good

2ct Pause Bench Press
215 x 1 @ 7
225 x 1 @ 7.5
230 x 1 @ 8 PR
215 x 4 @ 9
205 x 4 @ 8
205 x 4 @ 8

Front Squat
45 x 10
95 x 10
135 x 10 @ 8
145 x 10 @ 8
found a better front rack position on last set. Narrowed the grip a little and used 3 fingers per hand and i seemed to be able to lock the bar in better, hopefully i can start loading these more in the future

[ahpowerlifts]

9-13-18
High Bar Squat
315 x 1 @ 6
335 x 1 @ 8
325 x 3 @ 9
305 x 3 @ 8

Touch & Go Bench Press
225 x 1 @ 7.5
235 x 1 @ 8
190 x 8 @ 8
180 x 8 @ 7
180 x 8 @ 8
right pec tight. Strength off a bit from last week

Bench Press with Feet Up
165 x 8 @ 7
165 x 8 @ 7
170 x 8 @ 8
170 x 8 @ 7
170 x 8 @ 9
achy tonight, overall not a strong night

--------------------------
9-14-18

Deadlift (conv) with Mini Band (1/2in)
405 x 1 @ 5
465 x 1 @ 8 PR E1RM is 505/580 at lockout
455 x 3 @ 9
425 x 3 @ 8

Floor Press
230 x 1 @ 7
245 x 1 @ 8
235 x 3 @ 8.5
225 x 3 @ 7
225 x 3 @ 8

Low Pin Good Morning
135 x 10 @ 5
145 x 10 @ 5
185 x 10 @ 7
learning these. 2nd set felt good so i added +40lb for last set and it still moved good. Looking like maybe i can load these up a bit.

great session, felt good to finish the week strong after yesterday's lackluster session. Not sure what was going on with my body yesterday, it was real achy everywhere but today back to normal.

[ahpowerlifts]

Week 3 of Dev Block

9-17-18

Squat with Belt
355 x 1 @ 5
395 x 1 @ 8
345 x 4 @ 7
345 x 4 @ 7
345 x 4 @ 8
345 x 4 @ 7.5
lost tightness in hole on 395 rep and got a little wobbly on way up. bar speed was still pretty fast. Need to be more patient and control the decent on the heavy singles

Bench Press
230 x 1 @ 7
240 x 1 @ 8
225 x 4 @ 9
210 x 4 @ 7
210 x 4 @ 8

Pendlay Row
135 x 8 @ 6
145 x 8 @ 7
155 x 8 @ 7
155 x 8 @ 7
add more weight next week

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

9-18-18

Deadlift (conv) with Belt
475 x 1 @ 5.5
515 x 1 @ 7.5
455 x 4 @ 7
455 x 4 @ 7.5
455 x 4 @ 8
455 x 4 @ 9

2ct Pause Bench Press
215 x 1 @ 7
225 x 1 @ 7.5
235 x 1 @ 8
220 x 4 @ 10
205 x 4 @ 8
205 x 4 @ 8

[ahpowerlifts]

9-20-18

High Bar Squat
315 x 1 @ 6
345 x 1 @ 8 PR
335 x 3 @ 9
315 x 3 @ 8

Touch & Go Bench Press
230 x 1 @ 6.5
245 x 1 @ 8
200 x 8 @ 8
190 x 8 @ 7
190 x 8 @ 8

Bench Press with Feet Up
165 x 8 @ 5
170 x 8 @ 7
180 x 8 @ 8
180 x 8 @ 8.5
180 x 8 @ 9
big chest cue helped on these

-----------------------
9-21-18 (end of week 3 of dev block)

Deadlift (conv) with Mini Band (1/2in)
405 x 1 @ 5
455 x 1 @ 7
475 x 1 @ 8 PR
460 x 3 @ 9
435 x 3 @ 8

Floor Press
220 x 1 @ 6
235 x 1 @ 7
250 x 1 @ 8 PR
240 x 3 @ 8
230 x 3 @ 7
230 x 3 @ 8

Low Pin Good Morning
185 x 10 @ 7
195 x 10 @ 8
200 x 10 @ 7

Recording some PR's on the assistance lifts. Hopefully some PR's will be on the way on the comp lifts soon

[ahpowerlifts]

9-24-18

week 4 of development block

Squat with Belt
350 x 1 @ 4
375 x 1 @ 6
405 x 1 @ 8
350 x 4 @ 7
350 x 4 @ 7.5
350 x 4 @ 8
350 x 4 @ 8
good squat day, no aches or pains, happy to hit 405 in training

Bench Press
235 x 1 @ 7
245 x 1 @ 8
230 x 4 @ 9
215 x 4 @ 8
215 x 4 @ 8.5

Pendlay Row
145 x 8 @ 6
155 x 8 @ 7
165 x 8 @ 8
165 x 8 @ 9

----------------------------
9-25-18
high fatigue going into this

Deadlift (conv) with Belt
475 x 1 @ 6
525 x 1 @ 8
455 x 4 @ 8
455 x 4 @ 7
455 x 4 @ 8.5
455 x 4 @ 9
tough day on deads, felt fatigued going in, but happy with how the 525 moved and just grinded through the down sets

2ct Pause Bench Press
215 x 1 @ 6
225 x 1 @ 7
235 x 1 @ 8.5
215 x 4 @ 9
205 x 4 @ 8
205 x 4 @ 8.5
better pauses than last week

[JohnHelton]

Andrew, what days does Ross have you lifting? He has me scheduled for Tuesday, Wednesday and Friday. I'm tired going into Wednesday's workout and feel beat the following morning. I haven't asked him about the logic of the setup. I'm trying to hit the schedule right now though.

[ahpowerlifts]

Andrew, what days does Ross have you lifting? He has me scheduled for Tuesday, Wednesday and Friday. I'm tired going into Wednesday's workout and feel beat the following morning. I haven't asked him about the logic of the setup. I'm trying to hit the schedule right now though.

I lift M, T, TH, F

Monday and Tuesday and the super tough ones. I do all my comp squats and bench Monday, and then comp deads and more bench Tuesday. Tuesday is usually a bear to get through because i get drained from the squats Monday. I'm pretty adapted to this schedule though. Been doing it for about a full year now

I think the logic behind my set up is i squat and deadlift twice per week (and i always bench). I do the comp lifts Monday and Tuesday. Then a squat assistance move like highbar or SSB on Th, and then a deadlift assistance like band deads on Friday. The challenge is I literally never get to deadlift fresh, but I think the logic is we dont deadlift fresh in a meet either so we are in essence adapting to deadlifting after squats

I am getting better at lifting fatigued. Last night i pulled the 525 and felt like i had very low energy. The strength was still there

[JohnHelton]

Very interesting. I'm sure they are always trying to push you as hard as they can without breaking you. I broke a bit during my first development cycle, but most of that may have been my fault.

[ahpowerlifts]

9-27-18

High Bar Squat
315 x 1 @ 5
335 x 1 @ 7
350 x 1 @ 8
345 x 3 @ 9
325 x 3 @ 7

Touch & Go Bench Press
230 x 1 @ 6
245 x 1 @ 7.5
255 x 1 @ 8.5
205 x 8 @ 8
195 x 8 @ 8
195 x 8 @ 8.5

Bench Press with Feet Up
170 x 8 @ 6
175 x 8 @ 7.5
185 x 8 @ 8
185 x 8 @ 9
185 x 8 @ 10

lots of bench volume, was smoked by last few sets
------------------------------
9-28-18

Deadlift (conv) with Mini Band (1/2in)
455 x 1 @ 7
485 x 1 @ 8
465 x 3 @ 9.5
440 x 3 @ 8
sick with head cold today

Floor Press
225 x 1 @ 5
240 x 1 @ 7
255 x 1 @ 8
245 x 3 @ 8.5
235 x 3 @ 8
235 x 3 @ 8.5

[ahpowerlifts]

Week 5 of development block (last week)
10-1-18
Squat with Belt
355 x 1 @ 5
385 x 1 @ 7
415 x 1 @ 8.5 E1RM PR
355 x 4 @ 7.5
355 x 4 @ 8
355 x 4 @ 8
355 x 4 @ 8.5
strength held fine after being laid up sick all weekend. Took today off work too, rested and then did the workout. Went well, recorded an E1RM PR of 442lbs on squat.

Bench Press
235 x 1 @ 6
250 x 1 @ 8 E1RM PR
235 x 4 @ 9
220 x 4 @ 8
220 x 4 @ 8.5
feel i've made some gains on bench strength. Recorded an E1RM PR of 271 on bench. 235x4 paused is probably also a rep PR

Pendlay Row
145 x 8 @ 6
155 x 8 @ 7
165 x 8 @ 7
165 x 8 @ 8

great finish for squat and bench. First PR's in over 5 months on these comp lifts. Feels good to be in new territory.

[Wilhelm]

Congratulations, @ahpowerlifts!

Really good work.

[ahpowerlifts]

Congratulations, @ahpowerlifts!

Really good work.

Thanks Wilhelm. Funny thing is my E1RM PR on squat is +2.3lbs and my Bench E1RM PR is +5.4lbs from previous maxes. Small gains, but i'm still stoked because they are gains

[Wilhelm]

Congratulations, @ ahpowerlifts!

Really good work.

Thanks Wilhelm. Funny thing is my E1RM PR on squat is +2.3lbs and my Bench E1RM PR is +5.4lbs from previous maxes. Small gains, but i'm still stoked because they are gains

Gains are treasure.
Hope your next cycle is rewarding as well.

[ahpowerlifts]

10-3-18

Deadlift (conv) with Belt
455 x 1 @ 5
495 x 1 @ 6
535 x 1 @ 8
465 x 4 @ 8
465 x 4 @ 8
465 x 4 @ 8.5
465 x 4 @ 9
still sick. moved this session to Wednesday so i could rest Tuesday. May have helped some but no appetite today, and fatigued. Happy to get through all these deads without reducing load. Stopped the workout here and skipped the assistance lifts

-------------------
10-4-18

High Bar Squat
275 x 1 @ 6
315 x 1 @ 7
305 x 3 @ 7
225 x 5
reduced intensity due to fatigue/right hamstring tightness

Touch & Go Bench Press
195 x 1
worked up to a single at 195 and stopped. Elbows and pecs were hurting. Didnt make it through warmups

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

End of Dev Block. Talked to coach and he said to take Friday off. My fatigue really spiked at the end of this block, i think mostly because of being sick and not sleeping whilst continuing to lift during this last week. All in all, great block, finished with SBD singles @8RPE of 425/250/535

[JohnHelton]

What a great development cycle! You killed it.

How many development cycles have you done with Ross?

[JohnHelton]

Andrew, are you happy with your Black Widow SSB? Looks like it is about $100 less than the Rogue SSB.

[ahpowerlifts]

What a great development cycle! You killed it.

How many development cycles have you done with Ross?

Thanks, and sorry for this late reply. I've probably done 5 or 6 development cycles

Andrew, are you happy with your Black Widow SSB? Looks like it is about $100 less than the Rogue SSB.

I know you already got the transformer bar coming, but yes, i am happy with the black widow. I like the long handles, and it weighs 45lbs so it makes the plate loading math easy