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Bench, Sweat & Tears ~ My Powerlifting Life and Times

kjake55

kjake55

Member
Jun 11, 2012
98
2
High Volume Cycle - Week III

Bench 70/12, 75/12, 80/12, 85/12, 90/12* 75% of max (video below)
Incline bench 60/12, 65/12, 70/8x3
Standing Sh. press (tried the split leg stance, felt a little awkward but I got used to it) 50/8x3, 45/12x2
s/s Triceps kickbacks 3x10x15 e/a & pushups to failure 9 - 8 - 9


I feel like my accessory work took a little beating today but I was really happy with the bench so I guess it's give-a-little/take-a-little kind of day.

I didn't realize that the last couple of reps got somewhat bouncy. I'll have to pay more attention to bar control next time around. Adding a 2nd light bench day starting this week. I really want to crack the 120 for reps long before October so I can open with it or more.

 
Last edited by a moderator:
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Cool little session, will watch the video later on today. Always good to train with someone that you think is on a par or slightly stronger than you, really forces you to step your game up.

What's the blue stuff you are drinking there, some kind of Pre-WO?
 
kjake55

kjake55

Member
Jun 11, 2012
98
2
What's the blue stuff you are drinking there, some kind of Pre-WO?

It's Extreme intra-workout. I'm not totally convinced by its claims but the Blue Raspberry tastes really good and keeps me hydrated so I stick with it for that.

Tonight was legs.
Cybex s/s leg extensions & leg curls 5x12 @ 3p, 3 1/2p, 4p, 4 1/2p, 5p
Cybex leg press (uni) 3x12 E/L 5p, 6p, 7p (bi) 3 pos x12 @ 8p
Cybex GG/BG 3x12 (GG) 5p, 7p, 9p (BG) 4p, 5p, 5p
Smith bar Bulgarian squats 3x8 E/L 65, 85, 95
Lunges 3x8 E/L 45, 55, 65
GHRs 3x10
 
kjake55

kjake55

Member
Jun 11, 2012
98
2
Deadlifts tonight.
145/12, 155/12, 165/12, 175/12, 185/12* (80% of max)
RDLs 70/12, 80/12, 85/12, 90/12, 95/12
Shrugs 65/12, 70/12, 80/12, 85/12, 90/12
Punked out on biceps tonight...as my coach put it "the guns are done"
Tomorrow is another day.
 
kjake55

kjake55

Member
Jun 11, 2012
98
2
Today was light bench & pulls.

Bench 75/8, 85/8, 95/8, 100/8, 105/8* rep PR!
Cable rows 5x12 @ 5p, 5 1/2p, 6p, 6 1/2p, 5p
T-bar rows 25/12, 35/12, 45/10
St. Arm Lat pull downs 5x10x3p
Biceps: Hammer curls 3x10x15 e/a

I'm feeling pretty beat up from last night but today was it before a mini deload. For the next 4 days the heaviest things I'll be lifting are my massage table and a fork!

Happy Memorial Day Den!
 
kjake55

kjake55

Member
Jun 11, 2012
98
2
Back to it. Week IV - High Volume. Today was bench.
Bench 70/12, 75/12, 80/10, 85/10, 90/10 (maybe it was the time off but sh!t felt heavy today)
Incline bench 50/10, 55/10, 60/10, 65/10, 70/10
Standing shoulder press 45/12, 50/10x4
Ticeps s/s cable kickbacks 3x12 @ 2.5p with wtd. dips 3x12 w/60# bsb
 
kjake55

kjake55

Member
Jun 11, 2012
98
2
Today was deadlifts but I just didn't have it the way I would have liked.
Deadlifts 155/12, 165/12, 170/Fail :mad: 3 times I tried and I got as far as taking the tension out of the bar but I just couldn't break ground with it. I moved on to accessory work but now I'm wondering if I should have backed down the weight and completed all my sets.
RDL's 85/10, 95/10, 100/10, 105/10, 110/10
Shrugs 95/10, 100/10, 105/10, 110/10, 115/10
Biceps: Rotational curls 3x10x20# e/a
Assisted Pullups 6x4 w/12 plates assist

tomorrow is another day.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Maybe you were just pre exhausted on dead lifts for 170.

I bet if you did:

The bar

95 x 5-8

115 x 5

135 x 1

155 x 1

Then try 170.

Just a thought. Awesome work!
 
kjake55

kjake55

Member
Jun 11, 2012
98
2
Maybe you were just pre exhausted on dead lifts for 170.

I bet if you did:

The bar

95 x 5-8

115 x 5

135 x 1

155 x 1

Then try 170.

Just a thought. Awesome work!

Thanks! Prior to my work sets I warmed up with 115/5x3 & 135/8x2 so maybe I just got to my end point and exhausted myself as yo said. 1 more week of high reps. Boy will I be happy to get back to 5x5 sets!
 
kjake55

kjake55

Member
Jun 11, 2012
98
2
Today was light bench & pulls.
Bench 75/8, 85/8, 95/8, 100/8, 105/8
Cable rows 5x12 @ 4p, 5p, 6p, 6 1/2p, 7p
Inverted rows 3x12 @ bw
St. arm lat pull downs 3x12 @ 2p, 2 1/2p, 3p 2x8 @ 3 1/2p
(Roman Chair) Back extension w/reverse fly 3x12x12

It looks like we're going to NY on 10/18 for our next meet. It will be my first sanctioned meet. I'm pretty pumped up for it already! I'll be entering into the push/pull in Open & Women's Masters @ 150# bw (don't know the kg class for that). I might have already posted this but my training goals are to open my bench @ 120 & pull a 3 plate dl.
 
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kjake55

kjake55

Member
Jun 11, 2012
98
2
It's a beautiful morning in NJ and we took advantage of it with an outside training session. I love working outside!
All exercises were super setter w/KB swing walks 100" 25# KB
Deadlifts 6x3x135
Push Press 2x3x65
Power Jerk 2x3x45
Split Jerk 2x3x45
There's a lot of things I'm not and an Only lifter is definitely one of them! None the less, it was a fun session and I got the heart rate up with the KB walks so I rate it a good day. :)
 
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Rottenrogue

Rottenrogue

Strongwoman
Jan 26, 2011
6,596
1,884
Over ten years sister and I still cannot split jerk !!!!
 
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