I'll keep a log here-Powerlifting

dannysmith

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Hey guys, been quite some time since I've been active here-0 interest in MMA on an MMA forum will do that to a guy!

Anyway, I'll do a brief history of my lifting career and we can go from there.

24 years old
High school-senior year (2010/11) started lifting for rugby
Quit lifting after graduation
Got fat
Started lifting again October 2014
Lost 47lbs (187-140)
Battled binge eating disorder for 2 years
Continued making strength gain progress
Competed in my first PL meet August 2016-440 squat (wraps) 275 bench 465 deadlift @ 189lbs
Injured rotator cuff october 2016-quit lifting until january
Competed in 2nd PL meet March 2017- 425 squat (wraps/440 miss), 240 bench, 475 deadlift @195lbs


Started diet 3/13/17 with the goal to lose 30 to 35lbs


March 2017 meet recap: Bodyweight 195 (winter bulk but gained no muscle ayyy)

425 squat (no video) so heres the 440 fail (sorry for poor quality...idk)


240 bench (sorry for poor quality...idk)


475 deadlift


I train with a mixture of the RPE scale and percentages. 4x per week, typically. Sometimes more, sometimes less. Deloads are based on progress and when I feel the need. Most of my training sessions regarding squat and bench are relatively conservative because of prior injuries.


I'll update this log on days that I lift, with my current bodyweight, videos of the lifts, and the entire session written down
 
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3/14/17 194.0lbs (deload week)

Bench (closegrip, no pause)
135x12
145x12
155x12

Squat (beltless/barefoot)
135x8
185x4
225x5
275x1

Curls for the girls, tri's for the guys


Nothing fancy at all. Get in, get the reps done, work out any aches or pains
 
Friday 3/17/17 (continuing the deload) 190.2lbs

Deadlifts (opposite stance, sumo)
3x8x315 @rpe idk with sumo. Easy.

Floor press
3x8x150

Low cable rows
3x15x130

Lat pulldowns
3x15x140

20 minutes of LISS cardio



Weight is coming off nicely. Down a total of 7.2lbs since Monday. Energy and strength are doing fine right now as most of this was water weight.

This wraps up my deload week. Just two sessions with low intensity. Go in, get a pump, and leave. Saw the chiropractor yesterday and I'm feeling very very good. Excited for the next block of training.

Now to go drink 15 green beers and call it an evening!
 
Tuesday 3/21/17 (189.4lbs)


Squat
135x5
185x3
225x1 (10 second pause)
275x6-----5 sets



Bench
135x5
165x3
195x1 (long pause)
225x1 @ RPE 8
195x5 @ RPE 8-8.5ish
185x5---4 sets @ RPE 8/8/8/9



Cable Flys 3 sets of 12
Dumbbell curls 3 sets of 12


Great training session. Strength holding up well, but I know I'll be sore tomorrow after quite low volume for some time leading up to the meet.
 
3/23/17 (189.0lbs)

Deadlift
385x4 @ rpe 7
395x4 @ rpe 8
405x4 @ rpe 9
335x4 @ rpe 6
335x4 @ rpe 6




Overhead Press (4 second eccentric)
95x3 - 5 sets



Triceps cable kickbacks
3 sets

Kind of a crap training session. Deadlifts felt very heavy and I was less than motivated. Part of the reason I like RPE training is that I really had a hard session but it doesn't reflect what I'm really capable of. Autoregulation is something I struggled with in the past and would end up burning out trying to force weights that weren't there for me.


Diet is the culprit for the sub par performance today, so next week I'll likely add a couple hundred calories during the week as I didn't plan on dropping weight this quickly.
 
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3/24/17 (188.4lbs)


Bench Press (2 count pause)
135x5
160x3
185x1
200x3 @7
200x3 @7.5
200x3 @ 8.5 (shown)
175x5 @ 6.5
175x5 @ 7




Front Squat
135x5
155x5
175x5
175x5


Leg Press
3x12



The session today was hard. Everything is starting to feel heavy. Weight loss is too rapid, so starting on Monday, I'll be adding 200 calories to each day to negate some of the weight loss.
 
Nice stuff Danny, I'll be following along.
 
3/25/17 (188lbs)

Bench Press (touch and go)
135x5
175x8--4 sets



Deadlift (sumo)
135x5
225x3
315x3---5 sets





Great session today. Bench moved far better than anticipated given the amount of volume I've done the last few days.

Did some sumo deadlifts for practice. After seeing the video, there's a lot of work to do to become proficient. I need to work on hip mobility and loosen the abductors/adductors, and I'll have some success with it.

I felt STRONGER with sumo today than my conventional pulls that I played around with after.




That said....I'm ready for two days away from the gym and back to having a normal schedule.
 
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3/28/17 (189.2)

Squat
295x6 (shown)
285x6
285x5
275x6
275x6




Bench
135x5
175x2
205x1
230x1 @ RPE 8 (shown)
200x5 S RPE 9
185x5----4 sets @ RPE 8/9




Biceps 2 sets
Side delts 2 sets
Chest Flys 2 sets



This was the best workout I've had in a while. This weekend I ate a few more calories than last weekend, and I've upped my daily calories by 200. Weight is till dropping off (was 189.4 last tuesday after my weekend break, ad 189.2 today) as planned and the performance increase was worth every calorie. Morale is HIGH, friends.
 
You'll be in my weight class soon! (83kg)

Good work, man, keep it up! Do you do some rotator cuff rehab work?
 
You'll be in my weight class soon! (83kg)

Good work, man, keep it up! Do you do some rotator cuff rehab work?

Hoping to be there in 5-6 weeks!

And yes, I do quite a few face pulls after each workout and lots of band work to warm up.
 
3/29/17 (188.4lbs)


Deadlift (Hook grip practice)
4x365 @ RPE 7
4x385 @ RPE 8
4x410 @ RPE 9 (shown)
4x340 @ RPE 6/7
4x340 @ RPE 6/7




Slow Eccentric OHP (Football bar)
3x120 (shown) @ RPE 8
4x3x110 @ 7/8





Good lift today. Working on hook grip to keep my elbows at peace. Pretty uncomfortable and I'm weaker without mixed grip. Getting into position is harder with hook grip/straps, so it'll take some time but eventually I think it'll pay off.

All I tried to do today was add weight to my top set of deadlifts + some on the back off sets. Pretty simple, but as long as I'm trending up over time I'm a happy guy.
 
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