Les' Powerlifting Log

[Mkgillman]

Just a little bit of JATO to help get you out of the hole.

[Les]

Just a little bit of JATO to help get you out of the hole.

True. I was just happy I didn't shit myself.

[Les]

I just finished up working at the haunted house. Here are two pics (one from tonight and the other one from 2 weeks ago). I scared one bigger guy so bad that he slammed into one of the gas pumps and the bottom panel popped off. I had to get it back together before the next group came.

[topfen]

Damn...

[Wilhelm]

I ran into the wall just looking at the pic.

[broseph]

Almost as scary as squat farts.

[Les]

Thanks guys!

Fart squats aren't too scary... now shart squats are another matter!

[Jay870]

Always thought you were a monster.

[cole]

youre a big guy les, dont be scaring the kids too bad

[Les]

Thanks guys! One more night left (Halloween), and then it is over for the season.

[Cody]

Holy shit, you look fucking YOOOGE in that top picture!

[tersh]

Holy shit, you look fucking YOOOGE in that top picture!

Les is generally pretty hodge, yeah, but overalls in just the right size have a knack for really making one look jacked.

[Les]

Heh, thanks guys! I got those overalls at Walmart for $10. So if you guys are in the market for some nice overalls, you can get a pair. Cuff the bottoms and take of one of the straps, and it is the late 80's all over again (in WI at least).

[Wilhelm]

Yeah, 1880s.

(Sorry, couldn't resist)

(Further apologies for this being far less funy than i thought it was in the moment )

[Les]

Heh! WI is behind the times.

10/30

Bench (all paused, 4 mins between sets):
385x3 @ RPE 8-8.5
345x3 @ RPE 7
345x3 @ RPE 7
345x3 @ RPE 7-7.5

We didn't move up in weight too much since Tom wanted me to start pausing everything going into the meet.


Cable Flies (3:1 eccentric):
60x15x3

Rear Delt Machine (3:1 eccentric)
150x15x3

Tricep Extensions (rope, overhead, 3:1 eccentric):
120x15x3

DB Hammer Curls (3:1 eccentric)
30's x12x3

[Les]

10/31

Deadlift (4 mins between sets):
600x3 @ RPE 8ish
540x3 @ RPE 7
540x3 @ RPE 7.5
540x3 @ RPE 7

I felt sluggish and slightly out of position today where I was almost pulling it in two parts and I had to use a lot of back to lock it out at the top. I think my knees were getting locked too early. I still had power there, but it wasn't as crisp as it normally is. I had someone shoot a video, but it got messed up, so I can't see exactly what happened there.

1 Arm DB Rows:
115x8x4

Chin Grip Pulldowns:
237.5x8x4

[Les]

11/2

OHP (4 mins between sets):
240x3 @ RPE 8.5
225x3 @ RPE 8
225x3 @ RPE 8
225x3 @ RPE 8

I also did 225x3 for my last warm up set before 240 to get more volume in.

Floor Press:
315x8x3

DB Rear Delts:
70's x 15
70's x12x2

Tricep Extensions (rope):
57.5x20x3

DB Hammer Curls (3:1 eccentric):
25's x12x3

Preacher EZ Bar Curls (3:1 eccentric):
50x10x3

[KarlM]

Les, I'm wondering what the benefits are for the floor press. Why that over spoto press?

[Les]

Les, I'm wondering what the benefits are for the floor press. Why that over spoto press?

I don't know if there is any extra benefit over something like a spoto press or a different bench press variant. But they are easy on my shoulders, which is a big thing for me. I also go with a max legal grip and pretty flared out shoulders, which is also easier on me. Most people really like to tuck, and I did that for a long time, but I always hurt the back of my shoulders. Now touching on top of or slightly above the nipple line, it feels great. Floor press sort of helps simulate that. Other than that, you always go through the same ROM similar to a board press, but you don't get any leg drive.

It is sort of a try it and see type thing.

[Les]

11/4

Sort of a rough week personally, but I think things are back on track now. I wasn't 100% compliant with my diet (I still did vegan, but my macros were messed up).

Squat (4 mins between sets):
585x3 @ RPE 8.5 (looks a tad faster on video, but I felt flat)
465x3 @ RPE 7.5 (could have been a lower RPE, but my left hip was bothering me. I was pushing off of my good hip and favoring it.)
465x3 @ RPE 7.5
465x3 @ RPE 7.5

I have no hip pain squatting with the wraps. And on the way up I had a little hip pain, but nothing like the drop sets. I went up to 525 with no wraps and then hit 555 for my last warm up with them. I am going to ditch leg press for now and try slow eccentric leg extensions for the knee and maybe give the hip a break. After the meet, I want to cycle back in close stance high bar stuff.



Leg Press:
335x15x2 (ditched the third set)

Leg Extensions (3:1 eccentric)
60x20x2

Leg Curls:
200x8x3

Calf Raises:
400x20
400x15x2

Decline Abs:
245x15x3