Les' Powerlifting Log

[Les]

10/5

OHP (4 mins between sets):
230x5 @ RPE 9.25 *I got out of position a little in the last rep
205x5 @ 7.5
205x5 @ 8
205x5 @ 8
205x5 @ 8.5

Floor Press:
285x10 @ 7
285x10 @ 8
285x10 @ 9 *starting to get smoked

DB Rear Delt Raises:
60's x20
60''s x18x2

Tricep Extensions (rope):
120x20x3

[Les]

10/6

Squat (4 minutes between drop sets, more time between top and drop sets):
525x5 @ RPE 8 (w/ wraps)
420x5 @ RPE 7
420x5 @ RPE 7
420x5 @ RPE 6.5

All the squatting was really easy, but I had really bad nausea at the gym today. I was dry heaving after every set, and after my top set it was really bad where I had to sit for while, hence the longer break. I had an upset stomach too, so who knows what was going on. Squats seem to be on the move though, so I think I might hit some PR's at this meet!

Leg Curls:
200 (stack)x9
200 (stack)x8x2

Calf Raises:
300x20x3

DB Hammer Curls (rehab):
20's x20x2
25's x20

I still have that tennis elbow thing going on. I am keeping some of my assistance work at really high reps to not aggravate it.

[fishwife]

I still have that tennis elbow thing going on. I am keeping some of my assistance work at really high reps to not aggravate it.

Ugh. Elbow problems are so annoying. I struggle with golfer's elbow.

[Les]

I still have that tennis elbow thing going on. I am keeping some of my assistance work at really high reps to not aggravate it.

Ugh. Elbow problems are so annoying. I struggle with golfer's elbow.

I agree. I have no idea what is causing it. The nice thing is that it doesn't effect my squat/bench/DL at all. I do feel it during the rack of the OHP. I don't feel it at all while squatting, so I don't think that is the culprit.

[Les]

10/9

Bench Press (4 mins between sets):
360x3 @ RPE 7 *First rep paused
320x3 @ RPE sub 6 *all reps paused
320x3 @ RPE sub 6 *all reps paused

This week is sort of a deload. We are keeping the weight up but taking the reps/sets down using a lower RPE. My shoulder was a little tender today, not from benching, but I think I slept on it wrong.

Cable Flies:
100's x20x3

Rear Delt Machine:
200x20x3

Tricep Extensions (Rope, Overhead)
150x20x3

DB Hammer Curls:
40's x15x3

[Les]

10/10

Deadlift:
555x3 @ RPE 7 or maybe 6.5
505x3 @ RPE 6 or sub 6
505x3 @ RPE 6 or sub 6

DL is the hardest for me to gauge RPE on at the lower ranges. The weights were fast and easy, so it was a solid deload this week. My back felt like it was set a little better too. I am going to start getting more videos next week for the final push to the meet.

1 ARM DB Rows:
100's x10x3

Pulldowns:
200x15x3

[Les]

10/12

OHP:
225x3 @ RPE 7ish or a tad lower
205x3 @ RPE sub 6
205x3 @ RPE sub 6

These all went pretty well. The recovery week continues.

Floor Press:
290x8 @ RPE 6 or sub 6
290x8 @ RPE 6 or sub 6
290x8 @ RPE 6.5

DB Rear Delt Raises:
65's x18
65's x15
65's x15

Tricep Extensions (rope):
150x18x3

DB Hammer Curls:
45's x18
45's x17
45's x16

[d0uevenlift]

Do you do the calf raises strictly for aesthetic reasons? I remember reading an Ed Coan article about the importance of the calf in squat stability, but I'm not so sure about that.

[Les]

Do you do the calf raises strictly for aesthetic reasons? I remember reading an Ed Coan article about the importance of the calf in squat stability, but I'm not so sure about that.

For me it is more about aesthetics. My squat stability seems to improve just by slowly moving the weight up over time. But I guess if you were still unstable for whatever reason, maybe it could work to do calf raises.

[Les]

10/13

Squat:
535x3 @ RPE 6.5ish (with wraps)
425x3 @ RPE 6 or slightly sub 6
425x3 @ RPE 6

I felt like crap today squatting. I felt achy and slightly out of position. The strength was still there, but my technique felt sloppier than usual. As the weight gets heavier, I need my technique to be near flawless. Hopefully next week is a little better.

Leg Press:
320x10x3

Calf Raises:
320x20x3

Leg Curls:
200 (stack) x8x3

Decline Abs:
205x15x3

[fishwife]

Do you do the calf raises strictly for aesthetic reasons? I remember reading an Ed Coan article about the importance of the calf in squat stability, but I'm not so sure about that.

For me it is more about aesthetics. My squat stability seems to improve just by slowly moving the weight up over time. But I guess if you were still unstable for whatever reason, maybe it could work to do calf raises.

I have big Asian calves, so I don't need the work aesthetically, but my Achilles complains a lot when I spend a lot of time sitting (which is a lot, since I work at a computer or drawing table), and that improves if I throw in a couple sets of calf raises every once in a while.

[Les]

Do you do the calf raises strictly for aesthetic reasons? I remember reading an Ed Coan article about the importance of the calf in squat stability, but I'm not so sure about that.

For me it is more about aesthetics. My squat stability seems to improve just by slowly moving the weight up over time. But I guess if you were still unstable for whatever reason, maybe it could work to do calf raises.

I have big Asian calves, so I don't need the work aesthetically, but my Achilles complains a lot when I spend a lot of time sitting (which is a lot, since I work at a computer or drawing table), and that improves if I throw in a couple sets of calf raises every once in a while.

Big calves FTW! I guess mine are normal sized, but my quads grew a lot from squatting while my calves really didn't change at all. Now I have DCS (Dana Calf Syndrome). I'm all for doing assistance lifts for really and kind of reason (aesthetics, pain management, working weak spots, etc.), because the time investment is minimal. It only takes a few minutes to get in a little extra work that may help a lot.

[Les]

10/16

Bench (4 mins between sets):
365x3 @ RPE 7 *first rep slightly paused
325x4 @ RPE 7.5 (all paused)
325x4 @ RPE 7.5 (all paused)
325x4 @ RPE 7.5 (all paused)

It was supposed to be 3 reps for the drop sets, but it was a little too easy. I added a rep to get into the RPE 7 range. The top set was really fast too.


Cable Flies:
110x20x3

Rear Delt Machine:
220x15x3

Tricep Extensions (overhead, rope):
160x20x3

DB Hammer Curls:
50's x15x3

[tersh]

Those looked smooth and easy!

[Les]

Those looked smooth and easy!

Thanks!

Today was sort of odd. I felt shaky (still do), so I thought I was going to be pretty flat. The power was there though, so I am not sure what to think about it. This is my first week of 3's going into my final peak.

10/17

Deadlift (4 mins between sets):
570x3 @ RPE 7 to 7.25 *I am not amping myself up a little for my top sets, but still going in mellow for all my drop sets.
510x3 @ RPE 7.5
510x3 @ RPE 7.25
510x3 @ RPE 7

These were pretty smooth despite feeling off going into the workout.



1 Arm DB Rows
105x10x3

Chin-Grip Pulldowns:
212.5x12x3

[fishwife]

Those DLs went up nicely.

[Les]

Those DLs went up nicely.

Thanks! I posted the vids to Tom, and he thought the bench and DL were closer to RPE 6. It is sort of hard for me to tell, but I know I was good for 3 more reps on each for sure. If things keep going like this, I might actually hit a PR at the meet.

[Cody]

I might actually hit a PR at the meet.

PRs r gud.

[Les]

I might actually hit a PR at the meet.

PRs r gud.

Yus, I need PR's!

[Les]

10/19

OHP (less than 4 mins between sets):
230x3 @ RPE 9 *I was way out of position again. This was supposed to be 3 reps.
210x3 @ RPE 8
210x3 @ RPE 8
210x3 @ RPE 7 *I loosened my belt, and that fixed everything. I will keep it looser next time.

Floor Press (less than 4 mins between sets):
295x8x3 *last set of 8 was RPE 7 or a tad lower

DB Rear Delt Raises:
65's x16x3

Tricep Extensions (rope):
160x15x3