ahpowerlifts training log

[ahpowerlifts]

Time to start logging again. I did a 2 wk pivot (nothing exciting), but started a new development block on 10-22. Here are my sessions from the first week. It went well, this is by far the highest intensity block I've ever embarked on. Singles @8 and then 2 sets of 2 reps at 90%1RM on squat and deadlift. The 2 reps sets at 90% will really keep me honest on RPE. If i underestimate RPE on the single at 8 and then base the doubles off of that, i will get stapled. Doubles at 90 are no joke

10-22-18
Squat with Belt
355 x 1 @ 6
385 x 1 @ 8
375 x 2 @ 8
375 x 2 @ 8.5

Bench Press
220 x 1 @ 6
235 x 1 @ 8
225 x 3 @ 9
215 x 3 @ 8.5
215 x 3 @ 9

Standing Military
115 x 6 @ 6
120 x 6 @ 7
125 x 6 @ 7.5
125 x 6 @ 8
125 x 6 @ 8.5

[ahpowerlifts]

10-23-18

Deadlift (conv) with Belt
455 x 1 @ 5
495 x 1 @ 7
515 x 1 @ 8
505 x 2 @ 8.5
505 x 2 @ 8.5

Low Pin Bench Press
225 x 1 @ 8
220 x 3 @ 9
205 x 3 @ 8
205 x 3 @ 8.5

Bulgarian Split Squat
220 x 8 @ 6
235 x 8 @ 7
235 x 8 @ 8
245 x 8 @ 8
BW is 220. Including BW in this

[ahpowerlifts]

10-25-18

Safety Bar Squat
285 x 1 @ 7
300 x 1 @ 8
290 x 3 @ 8.5
275 x 3 @ 8
275 x 3 @ 8
realized after i was done that i have my handles installed upside down on the black widow SSB. This means i've been doing these with the weights cantilevered up higher and further in front of me

Close Grip Bench Press
215 x 1 @ 6.5
225 x 1 @ 7
235 x 1 @ 8
205 x 6 @ 8.5
195 x 6 @ 8
195 x 6 @ 9

Wide Grip Bench Press
160 x 8 @ 6
170 x 8 @ 6.5
175 x 8 @ 8
175 x 8 @ 8.5
175 x 8 @ 8

[ahpowerlifts]

10-26-18

2ct Pause Deadlift (conv)
455 x 1 @ 7
475 x 1 @ 8
460 x 3 @ 8.5
435 x 3 @ 7
435 x 3 @ 8.5

Bench Press with Slingshot
240 x 1 @ 5
260 x 1 @ 6
275 x 1 @ 8
265 x 3 @ 8.5
250 x 3 @ 7.5
250 x 3 @ 7

Romanian Deadlift
225 x 10 @ 7
235 x 10 @ 6
255 x 10 @ 7
constant tension. not letting weights touch floor

Notes: Good finish to week 1 of the Dev block. Bench strength really came back, and deadlifts are feeling locked in. Gonna crush next week

[ahpowerlifts]

11-17-18

USAPL Boss of Norcal 8

Meet went perfect, went 9/9 with 27 white lights. Planning and execution was on point. Bench was my biggest surprise where it actually exceeded expectation on meet day. This is huge for me because bench is a challenging lift for me, and in previous meets bench has felt crappy. Meet day benches were flying up which was freakin awesome. Some different things we did for this prep was my final block was very high intensity/low volume. I also trained full itensity even on meet week. 5 days out i squatted 415x1, and 2 sets of 2 at 405 and benched 245x1 with down sets of X3@9. 4 days out i deadlifted 545x1 and 2 sets of 2 at 530lbs. This worked for me. I was accustomed to platform level intensity and it helped with the execution a lot.

BW at meet: 99.3kg/218.8lb

Squat with Belt
182.5/402 x 1 @ 7
195/430 x 1 @ 9
202.5/446 x 1 @ 10

Bench Press
110/242 x 1 @ 6.5
115/254 x 1 @ 8
120/265 x 1 @ 8.5/9

Deadlift (conv) with Belt
240/529 x 1 @ 7.5
255/562 x 1 @ 9
260/584 x 1 @ 10

Meet total: 587.5/1295, wilks 359

[Skid]

Nice lifting, and great total! You really killed the deadlifts!

[ahpowerlifts]

Nice lifting, and great total! You really killed the deadlifts!

Thanks! Deadlift has always been my strongest lift. 600lb pull soon. I'm in a race with @KoolaidMannn to 600

[JohnHelton]

Awesome job! I agree with @Skid. Your deadlift is strong, to quite strong.

[mgil]

Great job at the meet! Awesome DL.

[ahpowerlifts]

Awesome job! I agree with @Skid. Your deadlift is strong, to quite strong.

Great job at the meet! Awesome DL.
[/q@Skid

thanks guys, im pumped to have basically pulled a 6 plate deadlift

[ahpowerlifts]

Time to start logging. This week i started a 4wk hypertrophy block. I'm doing some cluster sets and AMRAP's.

12-3-18
Squat with Belt
295 x 6 @ 7
305 x 6 @ 9
Rated a 9RPE solely due to low back straining at bottom of each rep. Stopped squats early to avoid injury. Squats felt horrible, body felt wrecked.

Bench Press
185 x 6 @ 7
190 x 6 @ 7
200 x 6 @ 8
195 x 6 @ 8
Bench feeling good. Good start to block.

Bench Press with Feet Up
180 x 13 @ 9.5
175 x 12 @ 9.5
175 x 11 @ 10
failed last rep of last set onto safeties

[ahpowerlifts]

12-4-18
Deadlift (conv) with Belt
385 x 6 @ 6.5
405 x 6 @ 7.5
425 x 6 @ 8
385 x 6 @ 7

deadlifts were moving fast. i did all the work strapless and did a static hold at the last rep of the 425 set. Working on grip strength

Close Grip Bench Press
165 x 3
165 x 3
165 x 3 @ 6
185 x 3
185 x 3
185 x 3 @ 7
205 x 3
205 x 3
205 x 3 @ 9
190 x 3
190 x 3
190 x 3 @ 8
cluster sets

Safety Bar Reverse Lunges
45 x 8 @ 6
45 x 8 @ 6
75 x 8 @ 8
75 x 8 @ 8
85 x 8 @ 8
85 x 8 @ 8
I suck really bad at these. dont have the coordination yet. will keep practicing

[ahpowerlifts]

12-6-18

Front Squat
155 x 3
155 x 3
155 x 3 @ 6
165 x 3
165 x 3
165 x 3 @ 7
185 x 3
185 x 3
185 x 3 @ 7
195 x 3
195 x 3
195 x 3 @ 8.5
cluster sets. for each weight, i'm doing 30sec break in between each set

Pendlay Row
105 x 20 @ 9.5 AMRAP
105 x 12 @ 6
110 x 12 @ 8

Pull Up with Monster Mini Band (3/4in)
175 x 7 @ 9
175 x 7 @ 9
175 x 7 @ 9

[ahpowerlifts]

12-7-18

Touch & Go Bench Press
190 x 8 @ 7
200 x 8 @ 8
205 x 8 @ 8.5
195 x 8 @ 8

Close Grip Floor Press
185 x 10 @ 9.5
155 x 12 @ 6
155 x 12 @ 7
155 x 12 @ 8
155 x 12 @ 8

Standing Military
115 x 7 @ 10
85 x 12 @ 7
85 x 12 @ 10

[ahpowerlifts]

Wk2, D1

Squat with Belt
275 x 6 / 6 @ 5.5
295 x 6 / 6 @ 6
315 x 6 / 6 @ 6.5
295 x 6 / 6 @ 6
much better tonight than last week. Body is cooperating, no tightness anymore

Bench Press
185 x 6 / 6 @ 6
205 x 6 / 6 @ 8
210 x 6 / 6 @ 9.5
200 x 6 / 6 @ 9
strong night but fatigue setting in pretty quick

Bench Press with Feet Up
195 x 7 / 12 @ 10
150 x 12 / 12 @ 8
150 x 12 / 12 @ 8
was gassed out a the start of these, reduced load for down sets and got some good reps in

[ahpowerlifts]

W2, D2
12-11-18

Deadlift (conv) with Belt
385 x 6 / 6 @ 7
410 x 6 / 6 @ 7.5
440 x 6 / 6 @ 8.5
410 x 6 / 6 @ 8
back of left knee is a bit sore but was able to get through all the sets ok. Rated top set at RPE8.5 but vid looks more like a 7.

Close Grip Bench Press
175 x 3 / 3
175 x 3 / 3
175 x 3 / 3 @ 6
190 x 3 / 3
190 x 3 / 3
190 x 3 / 3 @ 7
210 x 3 / 3
210 x 3 / 3
210 x 3 / 3 @ 9
195 x 3 / 3
195 x 3 / 3
195 x 3 / 3 @ 8
cluster sets

Safety Bar Reverse Lunges
45 x 8 / 8
45 x 8 / 8
95 x 8 / 8
95 x 8 / 8
105 x 8 / 8
105 x 8 / 8 @ 8
used a barbell i the rack for stability

[ahpowerlifts]

12-14-18

combo of 2 workouts, i took 12-13 off because when i was warming up i got a phone call from a friend that i hadnt spoken with in 10yrs. Ended up on the phone for a few hours.

Front Squat
165 x 3
165 x 3
165 x 3 @ 7
175 x 3
175 x 3
175 x 3 @ 7.5
195 x 3
195 x 3
195 x 3 @ 8
205 x 3
205 x 3
205 x 3 @ 8

Pendlay Row
135 x 15 / 12 @ 10
135 x 9 / 12 @ 9.5
135 x 9 / 12 @ 10

Touch & Go Bench Press
190 x 8 / 8 @ 7
200 x 8 / 8 @ 8
205 x 8 / 8 @ 9
195 x 8 / 8 @ 8.5

Close Grip Floor Press
185 x 9 / 12 @ 9.5
155 x 12 / 12 @ 9
155 x 8 / 12 @ 10
155 x 10 / 12 @ 10
155 x 8 / 12 @ 9

[ahpowerlifts]

12-17-18
Wk3, D1 of current block

Squat with Belt
300 x 6 @ 6.5
320 x 6 @ 7.5
340 x 6 @ 8.5
320 x 6 @ 9

Bench Press
185 x 6 @ 7
200 x 6 @ 8
210 x 6 @ 9
195 x 6 @ 8.5

Bench Press with Feet Up
170 x 13 @ 10
150 x 12 @ 9
150 x 12 @ 8.5

notes: 3wks into a cut. strength is maintaining ok, but i think i'm losing some stamina on the high rep bench sets

[ahpowerlifts]

12-18-18

Deadlift (conv) with Belt
385 x 6 @ 7
415 x 6 @ 7.5
455 x 6 @ 9
405 x 6 @ 8

Close Grip Bench Press
185 x 3
185 x 3
185 x 3 @ 7
195 x 3
195 x 3
195 x 3 @ 8
205 x 3
205 x 3
205 x 3 @ 9
190 x 3
190 x 3
190 x 3 @ 8

Safety Bar Reverse Lunges
45 x 8
45 x 8
95 x 8
95 x 8
135 x 8 @ 7
135 x 8 @ 7
155 x 8 @ 8
155 x 8 @ 8

[cole]

How do you like doing cluster sets?