Jim's Powerlifting Training
- 12-20-2015, 10:08 PM
Jim's Powerlifting Training
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.
- 12-20-2015, 10:20 PM
Subbed. Looking forward to you cranking it up.Training log:
12-20-2015, 11:05 PM
12-20-2015, 11:10 PM
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?
12-21-2015, 12:40 AM
They are pretty easy on the rules IME
12-21-2015, 01:13 AM
12-21-2015, 03:12 AM
I think sleeves are raw modern anyway. They were last I competed in RPS
12-21-2015, 05:18 AM
12-21-2015, 07:13 AM
12-21-2015, 06:26 PM
12-21-2015, 06:45 PM
SSB (Oly Shoes): work to 245 x 5
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.
12-21-2015, 07:29 PM
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.
12-21-2015, 08:32 PM
12-23-2015, 03:29 PM
12-23-2015, 04:25 PM
12-23-2015, 08:45 PM
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.
12-28-2015, 01:41 AM
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.
12-28-2015, 06:57 PM
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:
12-28-2015, 07:05 PM
12-29-2015, 08:42 PM
Close Stance Fronts: 185 x 6, 205 x 6
Hip Pull Through: Average x 20 x 3
Back Ext: BW x 30 x 2
Planks: BW x 60sec x 2
Right under an hour to finish today. Not bad.
12-29-2015, 10:32 PM
12-31-2015, 09:50 PM
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)
12-31-2015, 10:47 PM
01-02-2016, 10:31 PM
Low Bar Squat (Wide): over warmup 205 x 1, 150 x 2 x 20 (9:21)
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.
01-02-2016, 11:06 PM
What PL program are you using, or are you cooking this up yourself?
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