MWY's Training Log

[MWY]

Test Week Prep:

Squat:
165 kg x 2@7 x 3 sets


Bench:
117.5 kg x 2@<7 x 3 sets

Deadlift:
190 kg x 1@<7 x 3

Feeling really good heading toward test day on Friday. I'm confident that I can hit some really big PRs, probably in the range of 30-40 lbs. on all three lifts.

[Wilhelm]

Get some, @MWY!

[MWY]

Didn't train today, but DID sign up for a USPA meet today:

The Challenge Powerlifting Championship, Woodland Hills, California. Saturday, Apr 21, 2018.

Looking forward to setting some platform PRs in a couple of months!

[Wilhelm]

Didn't train today, but DID sign up for a USPA meet today:

The Challenge Powerlifting Championship, Woodland Hills, California. Saturday, Apr 21, 2018.

Looking forward to setting some platform PRs in a couple of months!

Nice!

Good training to you!

[MWY]

Didn't train today, but DID sign up for a USPA meet today:

The Challenge Powerlifting Championship, Woodland Hills, California. Saturday, Apr 21, 2018.

Looking forward to setting some platform PRs in a couple of months!

Nice!

Good training to you!

Thanks! It'll be my first powerlifting meet, so I'm very much looking forward to it. I did one of the USSF meets last Fall and had a fantastic time, but I definitely want to bench in competition rather than press.

[MWY]

Power Day:

Squat:
155 kg x 1@<7 x 5 sets


Bench:
110 kg x 1@<7
110 kg x 1@<6 x 4

Squat and bench moved well, the first rep on bench was a bit slow but the rest of them flew.

[MWY]

Test Day:

Squat:
182.5 kg x 1@7.5
192.5 kg x 1@8.5 7.5 kg PR
200 kg miss


Bench:
135 kg x 1@9.5 2.5 kg PR
137.5 kg x 1@<9.5 5 kg PR
140 kg miss

Deadlift:
205 kg x 1@7.5
215 kg x 1@8.5 10 kg PR
227.5 kg miss

Today was kind of a mixed bag. On the one hand, I PR'd all three lifts. But on the other hand, I missed the third attempt on all three that (especially on Bench) I was sure I would have when I got to the gym this morning. I did get that 300 lbs. bench! And I managed to get the 500 lbs. deadlift about two inches off the floor.

At the end of the day I think I was just too aggressive with the third attempt selection on Squat and Deadlift today. And my bench was just off. Looking forward to continuing to train and getting more PRs on the platform in April!

[Wilhelm]

What were your rest times between 2nd and 3rd attempts?


Also, congratulations.
Nice lifting there.

[MWY]

Thanks! Rested about 8 minutes between attempts for Squat and Deadlift, and about 5 for bench.

[MWY]

Hypertrophy Day:

Squat:
140 kg x 5 @6.5
140 kg x 5 @7
140 kg x 3 @<6
140 kg x 3 @<6
140 kg x 3 @<6
140 kg x 3 @<6
140 kg x 3 @<6

Bench:
122.5 kg x 1 @7.5
102.5 kg x 5 @<7
102.5 kg x 5 @<7
102.5 kg x 5 @7
102.5 kg x 3 @<6
102.5 kg x 3 @<6
102.5 kg x 3 @<6
102.5 kg x 3 @<6
102.5 kg x 3 @<6

Close-grip Bench:
95 kg x 6 (AMRAP)

Bench-assisted Chins:
7 triples EMOM

Pretty happy with how today went. The CGBP AMRAP was done with only enough rest to change the weight and re-wrap my wrists as I was running out of time. Really happy with how the Squats and Bench moved though.

[MWY]

Deadlift Hypertrophy Day:

Sumo DL:
160 kg x 2 x 8 sets, all @<6

Overhead Press:
135 lbs. x 5, 4, 4, 4, 4
10 minute density block

Seated Rows:
160 lbs. x 6 x 5 sets

I really, really like pulling sumo and want to use it in my upcoming meet, so I figured I should start using it in training (again) leading into it.

[MWY]

Power Day:

Squat:
120 kg x 3
140 kg x 2
160 kg x 1@<6
160 kg x 1@<6
170 kg x 1@7~

Bench:
90 kg x 3
100 kg x 2
115 kg x 1 @<6
115 kg x 1 @<6
125 kg x 1@7~
115 kg x 2@6
115 kg x 2@6.5

Curls:
25 lbs. dumbbells x 15 x 3 sets

Power day is great. Top singles on both Squat and Bench were solid and the whole workout took about 55 minutes.

[MWY]

Strength Day:

Squat:
160 kg x 2 @<7
160 kg x 2 @<7
160 kg x 2 @<7
160 kg x 2 @<7
160 kg x 2 @7
160 kg x 2 @7

Squats felt great and I was able to do these on 2-3 minutes rest between sets.

Bench:
115 kg x 2 TnG + 1 2-ct. Pause @ 7.5
115 kg x 2 TnG + 1 2-ct. Pause @ 7.5
115 kg x 2 TnG + 1 2-ct. Pause @ 7.5
115 kg x 2 TnG + 1 2-ct. Pause @ 7.5

Did these as triples with the last rep paused. I feel confident I had 2 more TnG reps in the tank, but probably not another paused rep after those.

Deadlift:
185 kg x 1 @7
185 kg x 1 @7
185 kg x 1 @7
185 kg x 1 @7.5
185 kg x 1 @7.5
185 kg x 1 @7.5
185 kg x 1 @8
185 kg x 1 @8

Had to keep the rest pretty short on these as I was running out of time.

I also pulled conventional today and think I'll be sticking to that. I warmed up sumo but as I warmed up my hips started to hurt more and more. Conventional didn't hurt at all though.

[MWY]

Hypertrophy Day:

Squat:
142.5 kg x 5
142.5 kg x 5
142.5 kg x 5
142.5 kg x 3
142.5 kg x 3
142.5 kg x 3
142.5 kg x 3
142.5 kg x 3

Third set of 5 was RPE 7, rest were <7

Bench:
127.5 kg x 1 @7.5
105 kg x 5
105 kg x 5
105 kg x 5
105 kg x 4
105 kg x 4
105 kg x 4
105 kg x 4
105 kg x 4

These took a lot out of me which was surprising based on how good squats felt.

CGBP:
105 kg x 3 (AMRAP)

Managed 3 slow reps.

Lat Pull Downs:
150 lbs. x 8, 8, 6, 6, 5, 5

[MWY]

Hypertrophy Day:

Deadlift:
170 kg x 4 x 4, last set @7

Press:
10 minute density block
135 lbs. x 23 reps

First two sets were 4s, the rest were triples

Seated Rows:
160 lbs. x 6 x 5 sets

[MWY]

Power Day:

Squat:
120 kg x 3
140 kg x 2
155 kg x 1
155 kg x 1
165 kg x 1
180 kg x 1@8

Squats felt good.

Bench:
90 kg x 3
100 kg x 2
110 kg x 1
110 kg x 1
120 kg x 1
130 kg x 1@9

Last single was pretty slow off the chest, but I think that's mostly because I'm still carrying some fatigue from Tuesday (and from Press yesterday). It was slow, but I wasn't in any danger of missing it.

Curls:
160 lbs. x 6 x 5 sets

[MWY]

Today:

Squat:
355 lbs. x 3@<7
355 lbs. x 3@<7
355 lbs. x 3@<7
355 lbs. x 2@<6
355 lbs. x 2@<6
355 lbs. x 2@<6

Used freedom unit plates today because the gym was super crowded when I was able to get there.

​​​​​​​Bench:
255 lbs. x 3@<7
255 lbs. x 1@<7
255 lbs. x 3@<7
255 lbs. x 1@<6
255 lbs. x 3@<7
255 lbs. x 1@<7
255 lbs. x 3@<7

Bench was great today, the second single was one of the best grooved reps I've ever had.

​​​​​​​Deadlift:
405 lbs. x 2@<7
405 lbs. x 2@<7
405 lbs. x 2@<7
405 lbs. x 2@7
405 lbs. x 2@8

Last two were done on shorter rest because I had to get home to help with dinner.

[Wilhelm]

Good looking sets there.

[MWY]

Today:

Squat:
140 kg x 8 x 3 sets (@7, 8, 8)

Bench:
115 kg x 4 x 4 sets (@7.5, 8, 8, 8.5)

Deadlift:
170 kg x 1
180 kg x 1
192.5 kg x 1

Session time: 1h20m

Decided to go ahead and move to bigger sets while still doing HPS/DUP because time constraints are a thing. Squats for 8s were pushing my conditioning, but they felt just about right at 140 kg as far as training stress goes. I think I'll be a bit sore tomorrow, but I was expecting that.

[MWY]

Today:

Squat (P):
140 kg x 2, 160 kg x 1, 170 kg x 1@6.5

Bench (H):
225 lbs. x 8 x 3 sets

Deadlift (S):
405 lbs. x 2 x 4 sets

Session time: 1h25m