Jim's Powerlifting Training

jimbuick

jimbuick

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So, I'm getting back into Powerlifting more seriously so I figured it would be in my best interest to make a more accurate training log to reflect that.


I've been fairly lazy updating my training online, so I'm going to try and be better about updating regularly.

My last meet was around this time last year with a 1018 @ 175 total (380/242/396) coming back from a disc injury.

I currently have my eyes set on the RPS Texas Max Madness meet on March 26, this gives me 14 weeks of training (starting today).

I will be using a Westside style training plan for this, and likely for the foreseeable future after this.


Training will break down as:

Weeks 1-4 Accumulation
Weeks 5-12 Intensification
Weeks 13-14 Transformation

The meet will be at the end of week 14.

Right now, in my Accumulation block I'll be working on my GPP and building some muscle before the Intensification phase begins.


Today was my DE Upper for Accumulation, it was terrible.


CG Bench: work to 125 x 1, 115 x 3 x 20 (7:36)

Tate Press: 35 x 10 x 2, 35 x 9

Low Incline DB Bench (45° hand angle): 55 x 30sec, 60 x 30sec

a1. WG Lat Pulldown: 95 x 15, 100 x 13, 100 x 9
a2. OH Band Pullapart: Red x 25, Red x 20 x 2

And that was it for today, will increase the weight slightly next week for the main movement and try to match the time.

Didn't track the whole time it took for the session, but it was not very long.


ME lower on tap tomorrow.
 
herderdude

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Subbed. Looking forward to you cranking it up.
 
jimbuick

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Subbed. Looking forward to you cranking it up.
I'm excited to compete again.

We had been planning to do a meet around this time of year, but the one we typically do in Orange wasn't held this year.


Planning to compete w/o wraps, unless something changes between then and now. Will RPS let me use my EFS sleeves or only the neoprene type?
 
herderdude

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They are pretty easy on the rules IME
 
jimbuick

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They are pretty easy on the rules IME
I might enter as Raw Modern then.

Although, its not like they add any weight to my squat so I'm not sure it even matters.


No earthly idea on weight class, I guess it'll be a surprise when I show up lol.
 
herderdude

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I think sleeves are raw modern anyway. They were last I competed in RPS
 
jimbuick

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I think sleeves are raw modern anyway. They were last I competed in RPS
Yeah, they are. They separate it for plwatch rankings (not like that matters for me lol) though.

I just don't know if only neoprene are allowed. It doesn't say anything about it except for having to be single layer.
 
RegisterJr

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jimbuick

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ME Squat

SSB (Oly Shoes): work to 245 x 5

https://www.instagram.com/p/_ki2xFMvzB/

GHR (oly shoes): BW x 15 x 3

Back Ext: Green x 18 x 2

Standing Crunch: AVG x 15, Blue x 15 x 2


Not bad today. Took right under an hour to finish up, GHR was hard. Will likely add band resistance next time I do it.
 
Sean1332

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I think gene said they had to be Neoprene if you wanted it to count on PLwatch, but I know a guy that entered raw modern and wore EFS sleeves on only his first attempt. Atpt 2&3 were wrapped.

I'll see if I can find PLwatches post about RPS sleeves. Maybe I'm wrong.
 
jimbuick

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I think gene said they had to be Neoprene if you wanted it to count on PLwatch, but I know a guy that entered raw modern and wore EFS sleeves on only his first attempt. Atpt 2&3 were wrapped.

I'll see if I can find PLwatches post about RPS sleeves. Maybe I'm wrong.
Meh, I probably won't even deal with it.
 
jswain34

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Im in
 
jimbuick

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ME Bench


Wide Grip Swiss Bar Bench: work to 165 x 6, 175 x 5

Vbar Band Pushdown: Blue x 20 x 5

Vogelpohl Row (Row Handle): Blue x 15 x 3

a1. Lateral Raise: 12 x 15 x 2
a2. Front Raise: 12 x 15 x 2
a3. Rear Delt Raise: 12 x 15 x 2


Done. Right at an hour for this one.
 
jimbuick

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Overslept on Christmas and wasn't able to get up early enough to squeeze a session in before heading to my Mom's.


And had to push this week back a day, and likely next week too because of work.


So DE Bench will be tomorrow.
 
jimbuick

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DE Bench

Bench (Thumb from smooth): work to 155 x 1, 120 x 3 x 20 (6:30)

DB Rolling tricep: 30 x 7, 25 x 8 x 2

DB Floor Press (neutral grip): 65 x 10 x 2

a1. Chins: BW x 12, 11, 10
a2. Underhand Pullapart: Doubled red x 15 x 2, green x 15

A little over an hour, had a cold front come in so took a little more time to warm up.

20th set of bench:
https://www.instagram.com/p/_2mGXeMv31/
 
jimbuick

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ME Bench

CGBP: work to 205 x 4

EZ Curl JM Press: 75 x 15 x 3, 75 x 12

High Pulley Row (D handle): 65 x 20 x 2, 70 x 20

a1. Band High Lateral Raise: Greens x 20, 18, 16
a2. Rear Delt Pullapart: Red x 30 x 3

EZ Curl: 55 x 50 (20/10/10/10 rest pause)
 
tyga tyga

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jimbuick

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DE Squat+DL

Low Bar Squat (Wide): over warmup 205 x 1, 150 x 2 x 20 (9:21)

https://www.instagram.com/p/BAD2mHNMvyF/

Conventional DL: 175 x 1 x 15 (3:16)

BB Row: 155 x 8 x 3

Quad Dominant Lunge: BW x 20 x 2 (per Leg)

GHD Sit-up: BW x 12 x 3

Right around 1.5 hours for this today.
 

hardknock

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What PL program are you using, or are you cooking this up yourself?
 
jimbuick

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DE Bench

Bench Press (pinky on ring): 120 x 3 x 25

https://www.instagram.com/p/BAI2VhIMv4G/

DB French Press: 60 x 8 x 2, 60 x 5

DB Bench: 60 x 12, 60 x 10

a1. Grenade Chin-up: BW x 9 x 2, BW x 8
a2. Pullapart: Red x 20 x 3

Took right at an hour today. Don't have my training log on me, and I don't remember how long the bench took. I think it was around 9 minutes or so.
 
jimbuick

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ME Lower:

Low Bar Squat: work to 255 x 5

https://www.instagram.com/p/BALbrUVsv-o/

Banded GHR: Green x 7, Red x 11, Red x 10

Low Back Pull Through: AVG x 25 x 2

Rollouts: BW x 8 x 3


Squats felt pretty good today. Haven't squatted wide regularly since the injury, but it felt comfortable'. Could likely have gone heavier, but didn't have a lot of time today and wanted to get the volume in for the assistance.
 
jimbuick

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ME Bench

Wide Grip Bench (pointer on ring): work to 175 x 6

VBar Pushdown: 60 x 15, 50 x 20, 50 x 18

Strict DB Row: 60 x 8, 70 x 8
Kroc: 80 x 18

a1. Elevated Pushup: BW x 20 x 2
a2. Rear Delt Swing: 25 x 20 x 2
 
jimbuick

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Wide grip bench sucks BTW. Wanted to get some more volume in, along with biceps but had to leave for work. Bleh.
 
liftandswim

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Wide grip bench sucks BTW. Wanted to get some more volume in, along with biceps but had to leave for work. Bleh.
What don't you like about it? I've never consistently done it tbh.
 
herderdude

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Wide grip bench sucks BTW. Wanted to get some more volume in, along with biceps but had to leave for work. Bleh.
I can confidently say that I will never push any raw benching to the chest outside of pinkies on the ring again in my life. It's a big risk IMO.
 
jimbuick

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What don't you like about it? I've never consistently done it tbh.
No drive off of the chest, and a decent amount of pressure on the joints.

Not an issue for this rep range but, based on how it felt today, going heavier could definitely be an issue for a lot of people.
I can confidently say that I will never push any raw benching to the chest outside of pinkies on the ring again in my life. It's a big risk IMO.
For sure.


I only used it as a main movement because the accumulation volume is higher for the max lift. I don't suspect it will be a movement that I would ever do for less than 6 or so reps.
 
herderdude

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No drive off of the chest, and a decent amount of pressure on the joints.

Not an issue for this rep range but, based on how it felt today, going heavier could definitely be an issue for a lot of people.


For sure.


I only used it as a main movement because the accumulation volume is higher for the max lift. I don't suspect it will be a movement that I would ever do for less than 6 or so reps.
Totally with you on that. It did seem to benefit me off the chest when I did wide one board for 5s and 6s. Not as much as choosing the right bar weight and sticking with speed work against minis helped though.
 
RegisterJr

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Even pinkies on rings is too far out for me. Just inside is my max unless I'm doing 50% or so.
 
jimbuick

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Even pinkies on rings is too far out for me. Just inside is my max unless I'm doing 50% or so.
Pinkies on rings was my competition grip for a long time.


I've recently brought it in to try and keep my wrists above my elbows on the chest. I find that to be more comfortable and just as strong.


We'll see if that changes at all as I get closer to the meet though.
 
RegisterJr

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Pinkies on rings was my competition grip for a long time.


I've recently brought it in to try and keep my wrists above my elbows on the chest. I find that to be more comfortable and just as strong.


We'll see if that changes at all as I get closer to the meet though.
I agree. Oddly, the pinkies on rings feels ok to me on incline.
 
liftandswim

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I was thinking of throwing in a few sets of WGBP next block (in the 6-10 rep range). But now I may be reconsidering
 
herderdude

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I was thinking of throwing in a few sets of WGBP next block (in the 6-10 rep range). But now I may be reconsidering
Safety first, homie.
 
jimbuick

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I was thinking of throwing in a few sets of WGBP next block (in the 6-10 rep range). But now I may be reconsidering
Depends on how healthy your shoulders are.

I intend to rotate it through as my high stress chest/shoulder assistance movement.

But I'm not sure even I could do it for a whole block, especially when there are likely other options that could provide the same benefit.
 
jimbuick

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Just a little gym update:

I've hinted at some of the stuff I've got going on for my shed, but haven't really explained much on here.

I made an order with Edge Fitness Systems for a squat rack, belt squat machine, cambered bar, vertical bar storage, dip attachment for rack, selectorized Pulldown/low Row, GHD, and Reverse Hyper.

It all should have gone to the powder coater yesterday, and he said it would take him a few days to crate everything up for shipping.

So I'm hoping to have everything late next week, or the week after.


So today, I am building a platform to bolt the rack onto (will be flush with the matting already on the floor).

Got a coat of stain+poly on it currently. Have a logo I will be painting onto it later tonight when the poly sets, and then I'll put another coat or two of clear polyurethane. I hope to have it set into the floor tomorrow or Sunday.


:thumbsup:
 

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RegisterJr

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You don't think the multiple coats of poly will make it too slippery?
 
jimbuick

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You don't think the multiple coats of poly will make it too slippery?
I doubt it will be.

I only think that would be a problem if it were to get wet, but even if it does it just takes a quick wipe with a towel.

The poly should help it last longer, along with just looking much higher quality.
 
jswain34

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If you dont mind me asking..how much was the belt squat machine? Its like the one thing my gym doesn't have and id use the **** out of that thing. I'm thinking of trying to get them to buy one.
 
jswain34

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Btw, sounds like your gonna have a pretty badass setup man. Consider me jealous.
 
liftandswim

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Btw, sounds like your gonna have a pretty badass setup man. Consider me jealous.
I'm already jealous of his current set-up. And he's adding more all the time it seems like
 
jimbuick

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If you dont mind me asking..how much was the belt squat machine? Its like the one thing my gym doesn't have and id use the **** out of that thing. I'm thinking of trying to get them to buy one.
A lot lol.


$2000. Cheaper than getting it elsewhere, but not a whole lot.
 
jimbuick

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I'm already jealous of his current set-up. And he's adding more all the time it seems like
Yeah, there isn't anything wrong with what I have now. This really all started just to get a smaller rack so I could fit a reverse hyper lol.


Shouldn't be much more after this, honestly this about maxes out my space.

Only thing on my wish list would be assorted barbells and heavier Dumbbells when the time comes that I'd need them.
 
jswain34

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Fatbells? Herder you liked em didn't you?
 
jimbuick

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Fatbells? Herder you liked em didn't you?
I don't know what they would add over dumbbells.


If they had more weight options (and heavier), I'd probably consider them. They look like they could be great to replace heavy dumbbells, but they just don't come in a weight breakdown where that would be feasible.
 

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