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Week 2 - Road to SG Powerlifting Open 16 (SPO16)

Blogs > Ehzera
Post a Reply
Ehzera
Profile Blog Joined August 2014
Singapore212 Posts
Last Edited: 2015-04-11 00:52:36
April 04 2015 02:15 GMT
#1
Previous blog - http://www.teamliquid.net/blogs/481623-week-1-road-to-sg-powerlifting-open-16-spo16




Schedule for the week:


MONDAY

-Pause Bench
--45kg 2x8
--45kg 1xAMRAP

-Squat
--95kg 2x8
--95kg 1xAMRAP

-Dips
--3x5 BW

WEDNESDAY

-Pause Bench
--50kg 2x6
--50kg 1xAMRAP

-Squat
--100kg 2x6
--100kg 1xAMRAP

-Sumo Deadlift
--Work up to heavy, but not max set of 5
--2x3 with the same weight



FRIDAY

-Pause Bench
--55kg 2x4
--55kg 1xAMRAP

-Squat
--105kg 2x4
--105kg 1xAMRAP

-Conventional Deadlift
--Work up to a moderate weight for 2x6 sets
--Should have 2-3 solid reps in the tank after each set

-Dips
--3x5 BW

AMRAP = As many reps as possible, with no form breakdown


Program/training changes:

- Going to start each session with Benching instead because it's currently my worst lift.
- Train with hookgrip for Deadlifts, starting to feel an imbalance w/ using a mixed grip
- Lower weights for Bench and start doing pause benching.
- Go fucking manmode while cutting cals.






Monday, 6/4/15

1) Today. Went bad, period. Only had 3 hours of sleep and had to rush for school.

2) Squats. Thought I was gonna get stapled under the bar. Only got 6 reps for AMRAP

3) Bench. Surprisingly okay, but this is baby weight even for me.

4) Deadlifts. Warmed up, and after hitting my last warm up set decided to call it off because I know I'd snap my shit up if I pushed harder. Gonna shift these to Wednesday.

5) Gonna just write it off as a bad day. Gonna eat a bit more, get a ton of sleep, and then try to wreck shit on Wednesday.


Wednesday, 8/4/15

1) Woke up feeling like it was going to be a good day. Had enough food the past few days and enough sleep too.

2) Squats. Smoked through these sets at ~RPE 8, only got 8 reps in for the AMRAP, but that's because I was leaving some gas in the tank for deadlifts later.

2) Bench. Felt great, ~RPE8 too. I think pause benching is really helping me to utilize leg drive.

3) Deadlifts. Still feeling awkward, but otherwise the sets went smoothly at 125kg.



If I could get a form check that'd be great!



Friday, 10/4/15

1) Actually nothing much to report today. Everything went great! Except that I think I might lower squatting to 2x a week and increase deads to 3x a week, because I feel like my squats respond better to less volume and my deadlifts need to volume to perfect my form.




*****
“A tree without roots is just a piece of wood.” - Marco Pierre White
Kronen
Profile Blog Joined March 2011
United States732 Posts
April 04 2015 19:23 GMT
#2
Yea dude! Liking assistance work!

You seem a bit conservative with dips at only 3x5. I only say this because your chins go to failure. Is the 5 a current max for you? Otherwise it would seem the standard hypertrophy 10 sets would be optimal. Take what I say with a grain of salt, but was just wondering.

Kick some ass this week!
Ehzera
Profile Blog Joined August 2014
Singapore212 Posts
April 05 2015 02:32 GMT
#3
Hey man!

Yeah I'm only doing 3x5 for Dips because I get some small shoulder issues + slight pain in my sternum if I do too many dips Thanks for the advice though! Kick some ass this week too!
“A tree without roots is just a piece of wood.” - Marco Pierre White
Ehzera
Profile Blog Joined August 2014
Singapore212 Posts
April 09 2015 10:43 GMT
#4
Updated for Wednesday!
“A tree without roots is just a piece of wood.” - Marco Pierre White
Kronen
Profile Blog Joined March 2011
United States732 Posts
April 10 2015 13:53 GMT
#5
Generally looks solid dude! You're definitely not in unsafe position, but if I had to nit pick one thing it looks like your upper back isn't tight during the first half of the lift. Could be more locked and tight off the floor so you transfer power more efficiently. Get the opinion of someone better than me though . Gl dude!
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