Les' Powerlifting Log

[Les]

4/11

Deadlift:
465x5x5 last set RPE 7.5ish

I started with my normal mixed grip for set 1 and did set 5 that way as well. Sets 2-4 were with the reverse mixed grip. I feel like I get a straighter pull with the reverse mix grip. You can see on my video that my normal grip has the bar dragging a little more up one side. But my grip is weaker with reverse grip. I'll keep practicing it though. I was a little gassed by the last set. Nothing felt heavy, it was just a cardio thing.

465- set 5 of 5


DB LTE's:
30's x15
35's x15x2

Curl Grip Barbell Rows:
65x2 sets
75x3 sets

Each set if 5x5.

[Les]

4/12

Bench:
295x4x7 ending at RPE 7ish

These felt pretty good.

Front Squats (light):
155x3x2
165x3
175x3
185x3

Getting back into the groove on these again. Next week I will jump up another 20-30 lbs.

DB Hammer Curls:
Left- 20x12x3
Right- 30x15x3

Band Pulls:
6 sets

This weekend was Terror in April, so I volunteered at the haunted house. Running around all night does beat me up a little. I was sore Saturday morning, but once I started to warm up I felt better.

4/13

Deficit Deadlifts:
445x3x4
465x3

These felt pretty good, even though my lower back was a little sore going into the workout.

Pendlay Rows:
135x8x3

My left arm was a little pissy from throwing people around at the haunted house. It still is today too, since I did it again Saturday night.

Seated Overhead Press:
135x6x4

[Les]

Pictures from the haunted house:

[ChrisMcCarthy1979]

You know you're not supposed to be Killing People, right?

Or does it go deeper than I suspect...???

[Les]

You know you're not supposed to be Killing People, right?

Or does it go deeper than I suspect...???

I never got the memo.

[ChrisMcCarthy1979]

You know you're not supposed to be Killing People, right?

Or does it go deeper than I suspect...???

I never got the memo.

You should get some pics of you up next to Shaw or Bjornsson or something...a Hollywood Career beckons???

[Les]

Yeah, that would be cool. I know I'm 2-3 inches shorter and have less muscle mass. But I have a larger bone structure and look ok size wise against some of the bigger powerlifters (shorter, but more muscle mass). I know I had a pic I posted on the old forum with Eric Lilliebridge.

[Les]

4/15

Squat:
445x5 at 7.5ish
445x5 at 8.5 ish
435x5 at 8.5
425x5 at 8
415x5 at 8 or a tad below

I felt kind of flat today squatting. Overall I felt ok going into the session. The first couple reps of each set flew up really easily, but reps 4 and 5 started to slow down.

Good Mornings:
285x5x4

Lower back was pretty pumped after the squats, so I backed off on the weight a little.

Barbell Curls (close grip):
65x15x4

Slowly moving these up. Still some tendinitis in the left bicep.

[Les]

4/16

Bench:
265x7 at 6.5
275x7 at 7
285x7 at 7.5ish
295x7 at 8ish
305x7 at 8.5

Bench felt better today. If I keep it a solid groove and don't extend hard at lockout, my shoulder really has no pain. This is a big improvement from last week, since I can finally push the shoulder a little harder.

DB Flies:
12.5's x20
15's x20
17.5's x20
20's x20

I was messing around with different hand positions and settled on one that feels real good for my shoulders. Moving up next time.

Upright Barbell Rows:
105x15x4

[Les]

4/18

Deadlift:
475x5x4 started at RPE 7 or a tad lower, and moved up towards 9. Grip was slipping (new grip style) on the last set.
475x3 at 8.5 I stopped at 3 instead of 5. I went back to my old grip for this set, but I had a little pain.

Deadlift was down again this week too. Squat was the same, but bench is getting stronger. My right arm in the underhand position, normally I go overhand, got really pumped by set 4. I started losing grip. I just need to keep practicing this way.

DB LTE's:
35's x15x3

Feeling good.

Curl Grip Rows:
75 x 5 sets (each set is 25 reps)

[Les]

4/19

Bench:
355x1 at 9 (this should of been easier)
295x4 at 8
275x4x5 at 7
285x4 at 8

I was still gassed going into this workout, probably from the deadlifts the day before. Tuesday's bench at 305x7 at RPE 8.

DB Hammer Curls:
20x12x3 left
30x15x3 right

Band Pulls:
6 sets

Skipped front squats. My lower back was still pretty sore.

4/20

Seated Overhead Press:
115x6x4

Pendlay Rows:
135x8x3

Skipped deficit pulls.

I thought I would dissipate some fatigue over the weekend. I did less lifting and I ate more (gained 2 pounds). But today 4/22, I'm still really weak. I'm not sure what's happening, but I think I must be doing too much compared to what I used to do. I know I need to move onto more volume, since my old style of training worked well, but was starting to not work anymore. I used to do one top set followed by pretty light drop sets of assistance work. So deadlift followed by SGDL, etc. We will figure it out. I'm a little nervous since I have 11 weeks of training left.

4/22

Squat:
365x1 too heavy, this was supposed to be my weight for 3's
325x3x2 again too heavy for a deload
285x3x4 This was better

GM's:
205x5x3

These were easy.

Cable Curls:
75x12x3

[Les]

4/23

Bench:
275x5
295x5
315x5x2
325x5

Feeling much stronger today.

DB Flies:
15's x20x4

Floor Cable Rows:
135x20x4

[Les]

4/25

Deadlift:
405x4x4

Nice and easy.

Rope Tricep Extensions:
40x15s3

Curl Grip Rows:
75 for 1 set
80 for 4 sets

[Les]

4/26

Bench:
265x7x4 first set RPE 7 to last set RPE 8

Front Squat (light):
165x3x4

Pretty easy. I'm using straps to set up better. I might buy a safety squat bar, which will be nice if I ever need to take it easy on low bar or something. Or maybe it's just me trying to justify buying new stuff.

DB Hammer Curls:
20x15x3 left
30x15x3 right

Left bicep still has some tendinitis, but I feel like it is improving.

Banded Face Pulls:
6 sets to light burn

4/27

Deficit Deadlifts:
365x3x4

Feeling good.

Pulldowns:
100x20x4

Seated Overhead Press (behind head):
145x6x3

[Les]

4/29

Squat:
465x1 at 8ish
345x3x7 short rest intervals, felt good

I felt good coming into the week, but the bottom of my squat just felt off. Part of it could of been the power pants I was wearing. They were loose, but maybe I was relying on them a little. I did this fully raw with my singlet. I will keep training this way up to the meet. I normally always use wraps too, so the bottom may just be a weak. I have some ideas for next week, like putting the bar lower and shooting for a borderline high squat depth.

Good Mornings:
275x5x4

Felt good.

Cable Curls:
75x15x4

4/30

Bench:
365x1 a little too easy
375x1 at 8ish, felt fast
315x3x8 short rest intervals, started sub 7 and ended at 7.5ish

Bench was way up this week. I felt like I could of hit 4 wheels today.

DB Flies:
20's x15, 22.5's x15x3

Cable Floor Rows:
90x15x4

[Les]

5/6

Squat:
495x1 at 8ish (little high I think, but probably UPA legal)
395x3x7 felt solid with good depth

I put the bar a little lower on my back but still used my flat shoes. I might try using my powerlifts, not sure since I get a little knee pain with them. But that might give me that tiny bit of extra depth. Squats felt better than last week, so I'm happy with that.

Good Mornings:
295x5x4

Cable Curls:
85x15x4