Les' Powerlifting Log
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- Les
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Les' Powerlifting Log
Age: 39
Height: 6' 5.5"
BW: 342 currently, but slowing going down a bit. I don't have a goal, but I will still be a SHW for my meet in December.
Best PR's:
Squat with wraps: 297.5kg (really easy, in competition), my best e1RM was around 680ish at the time, and I think I was good for that.
Squat with sleeves: unknown. best warm-up was 550 (no sleeves, just raw) on my way to squatting 610x5. I'm guessing at 680 with wraps 610 would be about right. My meet in December I am going sleeves, so we will see.
Bench: 200kg (in competition, paused).
Bench (TNG): 455#
Deadlift: 652.5# in gym on a normal power bar, best e1RM was closer to 670ish on a DL bar.
OHP: 315 with 2.0 form, I once also did 240x8 with a little in the tank
Currently training for the Illinois Raw Power Challenge the first weekend of December.
Height: 6' 5.5"
BW: 342 currently, but slowing going down a bit. I don't have a goal, but I will still be a SHW for my meet in December.
Best PR's:
Squat with wraps: 297.5kg (really easy, in competition), my best e1RM was around 680ish at the time, and I think I was good for that.
Squat with sleeves: unknown. best warm-up was 550 (no sleeves, just raw) on my way to squatting 610x5. I'm guessing at 680 with wraps 610 would be about right. My meet in December I am going sleeves, so we will see.
Bench: 200kg (in competition, paused).
Bench (TNG): 455#
Deadlift: 652.5# in gym on a normal power bar, best e1RM was closer to 670ish on a DL bar.
OHP: 315 with 2.0 form, I once also did 240x8 with a little in the tank
Currently training for the Illinois Raw Power Challenge the first weekend of December.
Last edited by Les on Mon Sep 18, 2017 9:48 am, edited 2 times in total.
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Re: Les' Powerlifting Log
Happy to see you logging here, Les.
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Re: Les' Powerlifting Log
Fake account. Not a single cat pic.
Let's get that Urban Assault Kitten going in the programming forum
Let's get that Urban Assault Kitten going in the programming forum
- Les
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Re: Les' Powerlifting Log
9/18
Bench (competition style, first rep paused, 4 mins between sets):
330x5 @ 8ish
300x5 @ 7.5
300x5 @ 7
300x5 @ 7.5
Bench still feels a little flat to me. Last time I ramped up for a peak, I was hitting 365x7. Now I am closer to 330x7. I will see what happens next week.
Cable Flies:
70's x20x3
Rear Delt Machine:
150x20x3
Tricep Extensions (bar):
120x20x3
Cable Curls (bar):
80x20x3
Bench (competition style, first rep paused, 4 mins between sets):
330x5 @ 8ish
300x5 @ 7.5
300x5 @ 7
300x5 @ 7.5
Bench still feels a little flat to me. Last time I ramped up for a peak, I was hitting 365x7. Now I am closer to 330x7. I will see what happens next week.
Cable Flies:
70's x20x3
Rear Delt Machine:
150x20x3
Tricep Extensions (bar):
120x20x3
Cable Curls (bar):
80x20x3
- Les
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Re: Les' Powerlifting Log
9/19
Deadlift (4 mins between sets):
525x5 @ RPE 8ish or a tad higher
475x5 @ RPE 7
475x5 @ RPE 7.5
I still felt a little flat on deadlift. Well, I think I felt ok, but my back didn't feel perfectly set again. I will work harder on getting that going next week. It was definitely way better than last week.
Pulldowns (chin grip):
225x10
225x8
225x8
Flat on this movement too.
BB Rows:
135x20x3
My left arm has some tendinitis that effects rows and curls. Thankfully I don't feel it for squat or bench. Just going light and pushing blood.
DB Curls:
20's x20
25's x20
30's x20
Same thing.
Deadlift (4 mins between sets):
525x5 @ RPE 8ish or a tad higher
475x5 @ RPE 7
475x5 @ RPE 7.5
I still felt a little flat on deadlift. Well, I think I felt ok, but my back didn't feel perfectly set again. I will work harder on getting that going next week. It was definitely way better than last week.
Pulldowns (chin grip):
225x10
225x8
225x8
Flat on this movement too.
BB Rows:
135x20x3
My left arm has some tendinitis that effects rows and curls. Thankfully I don't feel it for squat or bench. Just going light and pushing blood.
DB Curls:
20's x20
25's x20
30's x20
Same thing.
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- Les
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Re: Les' Powerlifting Log
9/21
OHP (4 mins between sets):
210x5 @ 8.5
195x5 @ 7.5
195x5 @ 7.5
195x5 @ 7.5
These went ok. Still sort of flat.
Floor Press (4 mins between sets):
275x8 @ 7
275x8 @7.5
275x8 @ 8 (POR grip)
I was flat on these too. I am going to talk to Tom about maybe changing up my bench training a bit. I was supposed to do 320 for 8's today on these. I am regressing.
DB Rear Delt Raises:
50's x20
50's x15
50's x15
Tricep Extensions (rope, overhead):
140x20
140x15
140x15
DB Curls:
30's x20
30's x20
30's x20
OHP (4 mins between sets):
210x5 @ 8.5
195x5 @ 7.5
195x5 @ 7.5
195x5 @ 7.5
These went ok. Still sort of flat.
Floor Press (4 mins between sets):
275x8 @ 7
275x8 @7.5
275x8 @ 8 (POR grip)
I was flat on these too. I am going to talk to Tom about maybe changing up my bench training a bit. I was supposed to do 320 for 8's today on these. I am regressing.
DB Rear Delt Raises:
50's x20
50's x15
50's x15
Tricep Extensions (rope, overhead):
140x20
140x15
140x15
DB Curls:
30's x20
30's x20
30's x20
- Hamburgerfan
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Re: Les' Powerlifting Log
Is flat a regional expression? I've never heard it used in that way outside of your log.
- Les
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Re: Les' Powerlifting Log
It must be I guess? I can't say I hear it that often around here though, but some people do use it to indicate being low on energy, etc.Hamburgerfan wrote:Is flat a regional expression? I've never heard it used in that way outside of your log.
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Re: Les' Powerlifting Log
I knew exactly what you meant and I'm from the northeast. Maybe just northerners.Les wrote:It must be I guess? I can't say I hear it that often around here though, but some people do use it to indicate being low on energy, etc.Hamburgerfan wrote:Is flat a regional expression? I've never heard it used in that way outside of your log.
I'm stoked to see you logging again, this will be informative.
- Les
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Re: Les' Powerlifting Log
Thanks Matt!Mkgillman wrote:I knew exactly what you meant and I'm from the northeast. Maybe just northerners.Les wrote:It must be I guess? I can't say I hear it that often around here though, but some people do use it to indicate being low on energy, etc.Hamburgerfan wrote:Is flat a regional expression? I've never heard it used in that way outside of your log.
I'm stoked to see you logging again, this will be informative.
9/22
Squat (4 mins between sets):
445x5 @ RPE 8.5 *would have been 8, but I got out of position a little on this set.
400x5 @ RPE 7
400x5 @ RPE 7
400x5 @ RPE 7.5
Leg Press:
360x8x3
Leg Curls:
190x9x3
Decline Abs:
205x15x3
Light DB Curls:
35's x20x3
- Les
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Re: Les' Powerlifting Log
9/25
Bench (first reps paused, 4 mins between sets):
340x5 @ a tad over 8
305x5 @ 7.5
305x5 @ 7
305x5 @ 7.5
These went pretty well. My shoulder is feeling pretty good using my new wider grip. I still feel a little weaker with the wider grip, but I think more practice will help.
Cable Flies:
80's x20x3
Rear Delt Machine:
150x20
160x20
170x20
Tricep Extensions (overhead with rope):
140x20x3
DB Curls:
40'sx20
40'sx16
40'sx15
Mainly going high reps for a few weeks on assistance stuff for some tendinitis issue.
Bench (first reps paused, 4 mins between sets):
340x5 @ a tad over 8
305x5 @ 7.5
305x5 @ 7
305x5 @ 7.5
These went pretty well. My shoulder is feeling pretty good using my new wider grip. I still feel a little weaker with the wider grip, but I think more practice will help.
Cable Flies:
80's x20x3
Rear Delt Machine:
150x20
160x20
170x20
Tricep Extensions (overhead with rope):
140x20x3
DB Curls:
40'sx20
40'sx16
40'sx15
Mainly going high reps for a few weeks on assistance stuff for some tendinitis issue.
- Les
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- Posts: 1037
- Joined: Mon Sep 18, 2017 6:23 am
- Location: West Bend, WI
- Age: 45
Re: Les' Powerlifting Log
9/27
Deadlift (4 mins between sets):
540x5 @ RPE 8.5ish
495x5 @ RPE 8
495x5 @ RPE 8.5
495x5 @ RPE 9 *I was supposed to do 485 for the drop sets, but I was being a little lazy and didn't want to pull off the 5th plate.
BB Rows:
185x20
195x20
205x20 ...tendinits is feeling better.
Pulldowns:
175x15x3
Cable Curls:
60x20
80x20
100x20
Deadlift (4 mins between sets):
540x5 @ RPE 8.5ish
495x5 @ RPE 8
495x5 @ RPE 8.5
495x5 @ RPE 9 *I was supposed to do 485 for the drop sets, but I was being a little lazy and didn't want to pull off the 5th plate.
BB Rows:
185x20
195x20
205x20 ...tendinits is feeling better.
Pulldowns:
175x15x3
Cable Curls:
60x20
80x20
100x20
- Mkgillman
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Re: Les' Powerlifting Log
You are doing lazy wrong.Les wrote:9/27
Deadlift (4 mins between sets):
540x5 @ RPE 8.5ish
495x5 @ RPE 8
495x5 @ RPE 8.5
495x5 @ RPE 9 *I was supposed to do 485 for the drop sets, but I was being a little lazy and didn't want to pull off the 5th plate.
- Les
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Re: Les' Powerlifting Log
One thing I forgot to note (but I feel it now) is that the bar's sharp knurling really ripped my right quad up. I need to remember to wear pants or longer shorts. Being thicker, part of my quad tracks up the knurling on the bar, and DL bars are hella sharp. IMkgillman wrote:You are doing lazy wrong.Les wrote:9/27
Deadlift (4 mins between sets):
540x5 @ RPE 8.5ish
495x5 @ RPE 8
495x5 @ RPE 8.5
495x5 @ RPE 9 *I was supposed to do 485 for the drop sets, but I was being a little lazy and didn't want to pull off the 5th plate.
- Les
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- Posts: 1037
- Joined: Mon Sep 18, 2017 6:23 am
- Location: West Bend, WI
- Age: 45
Re: Les' Powerlifting Log
9/29
OHP (4 mins between sets):
215x5 @ RPE 8
200x5 @ RPE 7
200x5 @ RPE 7
200x5 @ RPE 7.5
Feeling stronger again.
Floor Press (4 mins between sets):
280x10x4 (RPE ranged from 6 to start and 8 for the last set)
Rear Delt DB Raises:
60's x16
60's x16
60's x20
DB Curls:
40's x15x3
OHP (4 mins between sets):
215x5 @ RPE 8
200x5 @ RPE 7
200x5 @ RPE 7
200x5 @ RPE 7.5
Feeling stronger again.
Floor Press (4 mins between sets):
280x10x4 (RPE ranged from 6 to start and 8 for the last set)
Rear Delt DB Raises:
60's x16
60's x16
60's x20
DB Curls:
40's x15x3
- Les
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- Location: West Bend, WI
- Age: 45
Re: Les' Powerlifting Log
9/30
My knee was bothering me a little bit, but I still managed to get everything done. I did decide to start doing my top set with wraps (about 50# heavier than I was going with the sleeves) and all my drop sets without them. I am still using my 5 year old THP's. I felt a little off today with them, so I hope in the weeks to come I get a little more out of them. I wrapped 8 revolutions where I normally do 9 for myself. If I partner wraps me I get 11, but that is so tight that is throws me off.
Squat (5 mins between sets):
510x5 @ RPE 8.25 (w/ wraps)
410x5 @ RPE 7.5
410x5 @ RPE 7
410x5 @ RPE 7.5
After my top set my knee was feeling better for the drop sets. I did my last warm up with wraps and it felt awful (@480), but then I found my groove better for the top set.
Leg Press: Skipped this due to the knee
Leg Curl:
200 (the stack)x8x3
Calf Raises:
280x20x3
My knee was bothering me a little bit, but I still managed to get everything done. I did decide to start doing my top set with wraps (about 50# heavier than I was going with the sleeves) and all my drop sets without them. I am still using my 5 year old THP's. I felt a little off today with them, so I hope in the weeks to come I get a little more out of them. I wrapped 8 revolutions where I normally do 9 for myself. If I partner wraps me I get 11, but that is so tight that is throws me off.
Squat (5 mins between sets):
510x5 @ RPE 8.25 (w/ wraps)
410x5 @ RPE 7.5
410x5 @ RPE 7
410x5 @ RPE 7.5
After my top set my knee was feeling better for the drop sets. I did my last warm up with wraps and it felt awful (@480), but then I found my groove better for the top set.
Leg Press: Skipped this due to the knee
Leg Curl:
200 (the stack)x8x3
Calf Raises:
280x20x3
- Les
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Re: Les' Powerlifting Log
10/2
Bench (first rep paused on all sets, 4 min breaks between sets):
350x5 @ RPE 8.25 (maybe could have squeezed out that second rep)
315x5 @ RPE 7
315x5 @ RPE 7
315x5 @ RPE 7.25
315x5 @ RPE 7.5 (starting to get a little gassed on the 5th set)
My bench strength was way up this week. My shoulder is feeling pretty good too!
Cable Flies:
90's x20x3
Rear Delt Machine:
180x20x3
Tricep Extensions (overhead, rope):
150x20x3
DB Curls:
40'sx15
45'sx15x2
Bench (first rep paused on all sets, 4 min breaks between sets):
350x5 @ RPE 8.25 (maybe could have squeezed out that second rep)
315x5 @ RPE 7
315x5 @ RPE 7
315x5 @ RPE 7.25
315x5 @ RPE 7.5 (starting to get a little gassed on the 5th set)
My bench strength was way up this week. My shoulder is feeling pretty good too!
Cable Flies:
90's x20x3
Rear Delt Machine:
180x20x3
Tricep Extensions (overhead, rope):
150x20x3
DB Curls:
40'sx15
45'sx15x2
- Les
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- Joined: Mon Sep 18, 2017 6:23 am
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Re: Les' Powerlifting Log
10/3
Deadlift (4 mins between drop sets, but a tad more from the top set to the drop sets)
550x5 @ RPE 8.5
500x5 @ RPE 7.5
500x5 @ RPE 8
500x5 @ RPE 8.5
These went pretty well. I was sharing the platform with a guy up to my top set, and he was DLing 275. That made the transition between top and drop sets a little slow, but after that it was smooth sailing.
BB Rows:
225x15
245x15x2
Pulldowns:
187.5x15x3
Deadlift (4 mins between drop sets, but a tad more from the top set to the drop sets)
550x5 @ RPE 8.5
500x5 @ RPE 7.5
500x5 @ RPE 8
500x5 @ RPE 8.5
These went pretty well. I was sharing the platform with a guy up to my top set, and he was DLing 275. That made the transition between top and drop sets a little slow, but after that it was smooth sailing.
BB Rows:
225x15
245x15x2
Pulldowns:
187.5x15x3