Zem1's training log

[zem1]

Made my way to North Shore Barbell about half an hour after weigh-ins started, seeing as I was to be in the second flight of the day. Weighed in at 80.6kg (after breakfast), so I was relatively light. I think the taper reducing stress led to me body holding less water, something to be mindful of in the future. Met some new people out the back in the warm-up area and one of the volunteers was kind enough to manage me for meet day.

Squat
1. 135.0
2. 142.5
3. 150.0 (video)

I wasn't happy with these, despite making all three attempts. In training I controlled my descent much more and was much more stable throughout the movement. Today, perhaps somewhat thrown off by the environment, I fell back on old habits. Thankfully, I'm stronger than I used to be and was able to gut out the third rep. I'd say this was exactly the right number for the final attempt - maybe there was 2.5kg more in the tank, but I'm not confident.

Bench Press
1. 100.0
2. 105.0
3. 110.0 (video)

These went well - commands were fine and I felt in control of the bar at all times. Fairly confident I could have taken 112.5kg on the final rep.

Deadlift
1. 177.5
2. 187.5
3. 197.5 (video)

No issues here either, though its always been my best lift. 200.0kg was probably there if I wanted it but I'm happy enough finishing 9/9.

I have video of all nine lifts but I won't spam them all here - if you want to see the earlier attempts, they'll be up on my YouTube channel in 1-2 days.

From here I have two more months of full effort powerlifting training, then two months preparing to run a half-marathon, during which time Squat & Deadlift will be on maintenance (as best I am able) but Bench Press may still progress. Deloading this week and am looking forward to doing some lifts I didn't get to touch over the last three months - front squats & barbell overhead press!

Videos:

[MarkKO]

Nice work. Going 9/9 is a good way to go.

[zem1]

Thanks mate, feeling a bit sore and stiff today, but I'm sure I'll bounce back quickly.

All lifts:

[MarkKO]

Thanks mate, feeling a bit sore and stiff today, but I'm sure I'll bounce back quickly.

All lifts:

Then there's me who takes a full month to recover

First few meets I was the same though, back to it within a couple of days.

[zem1]

Well, when you lift the little weights I do, recovery is faster Did feel a bit rougher today than yesterday, though.

Monday.
Squats:
1. 102.5 x6
2. 102.5 x6
3. 102.5 x6 @6

Close Grip Bench:
1. 90.0 x3 @6.5
2. 77.5 x6
3. 77.5 x6
4. 77.5 x6 @6

Pull-Ups:
1. BW x10
2. BW x10 @7

Seated DB Shoulder Press:
1. 17.5 x10
2. 17.5 x10 @7

DB Curl:
1. 15.0 x10
2. 15.0 x10 @8

Tricep Rope Pulldown:
1. 51.5 x12
2. 51.5 x12 @6.5

Definitely felt some lingering fatigue throughout the session (no surprise) but I already feel better having got some movement in today.

[MarkKO]

Hey, you're doing pretty well.

Odd way to look at it, but the better you get the harder it is to recover.

[zem1]

Tuesday.
Deadlifts:
1. 145.0 x3
2. 145.0 x3
3. 145.0 x3
4. 145.0 x3 @<5

Incline DB Press:
1. 22.5 x12
2. 25.0 x10 @7

Hack Squats:
1. 102.5 x10
2. 102.5 x10 @6

Chest Supported Rows:
1. 53.5 x10
2. 53.5 x10 @6

DB Lateral Raises:
1. 8.0 x15
2. 8.0 x15 @6

Lying Leg Raises:
1. BW x20
2. BW x20 @<5.

[zem1]

Deload continues...

Thursday

High Bar Squats:
1. 115.0 x4
2. 120.0 x4 @5.5 (video)
3. 115.0 x4
4. 115.0 x4
5. 115.0 x4 @5.5

1ct Comp Bench:
1. 87.5 x3
2. 90.0 x3 @6
3. 82.5 x5
4. 82.5 x5
5. 82.5 x5 @6

Leg Press:
1. 142.5 x10
2. 142.5 x10 @6

Barbell Row:
1. 60.0 x12
2. 60.0 x12 @7.5

Tricep Rope Pulldown:
1. 51.5 x12
2. 51.5 x12 @7.5

[zem1]

Have been away hiking the last few days, drove 5+ hours back then hit the gym, feeling a bit fatigued before I began.

Tuesday.
Squats:
1. 102.5 x8 (video)
2. 102.5 x8
3. 102.5 x8 @6.5

Close Grip Bench:
1. 87.5 x3 @6
2. 77.5 x8
3. 77.5 x8
4. 77.5 x8 @7

Pull-Ups:
1. BW x11
2. BW x11
3. BW x9 @8.5

Seated DB Shoulder Press:
1. 17.5 x10
2. 17.5 x10
3. 17.5 x10 @8

DB Curl:
1. 10.0 x20
2. 10.0 x20 @9

Tricep Rope Pulldown:
1. 45.0 x20
2. 45.0 x20 @7.5

[zem1]

Starting to get back into the swing of things this training block, just focused on volume really, with some skill retention work too.

Thursday.
Deadlifts:
1. 170.0 x1 @5.5 (video)
2. 147.5 x5 (video)
3. 147.5 x5
4. 147.5 x5 @6

First heavy pull in a few weeks, felt slow off the floor but watching the video seemed fine. Volume work felt light and snappy.

Incline DB Press:
1. 27.5 x10
2. 27.5 x10
3. 27.5 x10
4. 27.5 x10 @8.5

Found these quite challenging so will work at this weight for another week or two.

Hack Squats:
1. 107.5 x10
2. 107.5 x10
3. 107.5 x10 @6

Chest Supported Rows:
1. 55.0 x10
2. 55.0 x10
3. 55.0 x10 @7

DB Lateral Raises:
1. 8.0 x15
2. 8.0 x15
3. 8.0 x15 @8

Lying Leg Raises:
1. BW x20
2. BW x20
3. BW x20 @<5.

[zem1]

Saturday
High Bar Squats:
1. 115.0 x5
2. 120.0 x5 @6 (video)
3. 115.0 x5
4. 115.0 x5
5. 115.0 x5 @6

1ct Comp Bench:
1. 87.5 x4
2. 90.0 x4 @7
3. 80.0 x6
4. 80.0 x6
5. 80.0 x6 @8

Leg Press:
1. 142.5 x10
2. 142.5 x10
3. 142.5 x10 @6

Barbell Row:
1. 60.0 x12
2. 60.0 x12
3. 60.0 x12 @7.5

Lying DB Triceps Extensions:
1. 10.0 x10
2. 10.0 x10
3. 10.0 x10 @8

[zem1]

Monday.
Squats:
1. 105.0 x8
2. 105.0 x8
3. 105.0 x8
4. 105.0 x8 @7

Close Grip Bench:
1. 90.0 x3 @6.5
2. 77.5 x8
3. 77.5 x8
4. 77.5 x8
5. 77.5 x8 @7.5

Barbebll Hip Thrust:
1. 95.0 x9
2. 95.0 x9
3. 95.0 x9 @6

Seated DB Shoulder Press:
1. 17.5 x9
2. 17.5 x9
3. 17.5 x9 @7

DB Curls:
1. 10.0 x20
2. 10.0 x19
3. 10.0 x15 @9

Tricep Pushdowns:
1. 51.5 x20
2. 51.5 x20
3. 51.5 x20 @8

Pretty good session, everything went well.

[zem1]

Tuesday
Deadlifts:
1. 170.0 x1 @6
2. 150.0 x5 (video)
3. 150.0 x5
4. 150.0 x5 @6

These all felt really good.

Hack Squats:
1. 112.5 x9
2. 112.5 x9
3. 112.5 x9 @6.5

Chest Supported Rows:
1. 57.5 x9
2. 57.5 x9
3. 57.5 x9 @7

DB Lateral Raises:
1. 9.0 x14
2. 9.0 x14
3. 9.0 x14 @8.5

Lying Leg Raises:
1. BW+2.5 x20
2. BW+2.5 x20
3. BW+2.5 x20 @7.5

https://youtube.com/shorts/xa-_wKuDyn8?feature=share

[zem1]

Thursday

High Bar Squats:
1. 117.5 x5
2. 125.5 x5 @7? (video)
3. 110.0 x5
4. 110.0 x5
5. 110.0 x5 @5.5

Incline DB Press:
1. 27.5 x9
2. 27.5 x9
3. 27.5 x9
4. 27.5 x9 @7.5

Barbell Row:
1. 62.5 x11
2. 62.5 x11
3. 62.5 x11
4. 62.5 x11 @7.5

Lying DB Triceps Extension:
1. 10.0 x11
2. 10.0 x11
3. 10.0 x11
4. 10.0 x11 @8.5

EZ-Bar Curl:
1. 30.0 x7
2. 35.0 x7
2. 35.0 x7
4. 35.0 x7 @7

https://youtube.com/shorts/Kn0O1osPgB8?feature=share

[MarkKO]

If RPE seven means you had three reps left, I'd say you were closer to five.

Admittedly if I used RPE my training would be almost all at RPE? or RPE 9.5 because I genuinely can't tell the difference between having two, three or four more reps in me.

[zem1]

Honestly until it’s ~9 I don’t think I rate very accurately either, particularly in the Squat, where I go from good form to no form fast.

[zem1]

Saturday
Deadlifts:
1. 150.0 x4
2. 157.5 x4
3. 165.0 x4 @6.5 (video)

1ct Comp Bench:
1. 90.0 x4 @7
2. 92.5 x4 @8
3. 82.5 x6
4. 82.5 x6
5. 82.5 x6 @8

These were harder than I would have liked, for whatever reason, higher rep paused Bench really challenges me.

Leg Press:
1. 150.0 x9
2. 150.0 x9
3. 150.0 x9 @7

Pull Ups:
1. BW x13
2. BW x11
3. BW x9 @9

Lying Leg Curls:
1. 47.0 x9
2. 47.0 x9
3. 47.0 x9 @7.5

[MarkKO]

Saturday
Deadlifts:
1. 150.0 x4
2. 157.5 x4
3. 165.0 x4 @6.5 (video)

1ct Comp Bench:
1. 90.0 x4 @7
2. 92.5 x4 @8
3. 82.5 x6
4. 82.5 x6
5. 82.5 x6 @8

These were harder than I would have liked, for whatever reason, higher rep paused Bench really challenges me.

Leg Press:
1. 150.0 x9
2. 150.0 x9
3. 150.0 x9 @7

Pull Ups:
1. BW x13
2. BW x11
3. BW x9 @9

Lying Leg Curls:
1. 47.0 x9
2. 47.0 x9
3. 47.0 x9 @7.5

It challenges you because it's harder. There is significantly more time under tension, so every rep uses more energy. Same deal with using slow eccentrics or other tempo changes.

[zem1]

Monday.
Squats:
1. 110.0 x8
2. 110.0 x8
3. 110.0 x8
4. 110.0 x8 @7.5

Close Grip Bench:
1. 92.5 x3 @7
2. 80.0 x7
3. 80.0 x7
4. 80.0 x7
5. 80.0 x7 @8

Barbebll Hip Thrust:
1. 102.5 x8
2. 102.5 x8
3. 102.5 x8 @7

Seated DB Shoulder Press:
1. 20.0 x8
2. 20.0 x8
3. 20.0 x8 @7.5

DB Curls:
1. 12.5 x20
2. 12.5 x14 @9
3. 12.5 x9 @9

Tricep Pushdowns:
1. 57.0 x20
2. 57.0 x16 @9
3. 57.0 x11 @9

Obviously dog-tired by the end of the session, but the Squats and CG Bench were all PRs so that’s cool.

[zem1]

Tuesday
Sumo Deadlifts:
1. 140.0 x3
2. 140.0 x3 (video)
3. 140.0 x3
4. 140.0 x3
5. 140.0 x3 @>6

These went well. We’re experimenting with Sumo this block (I’ll still pull conventional on my heavy day) as coach believes it may better align with my mechanics.

Hack Squats:
1. 117.5 x8
2. 117.5 x8
3. 117.5 x8 @7

Chest Supported Rows:
1. 60.0 x8
2. 60.0 x8
3. 60.0 x8 @8

DB Lateral Raises:
1. 10.0 x13
2. 10.0 x13
3. 10.0 x13 @8.5

Lying Leg Raises:
1. BW+5.0 x20
2. BW+5.0 x20
3. BW+5.0 x18 @9

https://youtube.com/shorts/m-OoLchI88E?feature=share