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03-12-2017 , 09:49 PM
#851
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Rich Muny
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
3/10/2017
  • Overhead press: 65x10, 115x5, 135x5, 145x5, 115x10
  • CG Pull-ups: BWx22, BWx16
  • Pull-ups: BWx10, BWx7
3/12/2017
  • Squat: 55x10, 145x5, 195×5, 255x3, 295x3, 325x7, 355x1, 385x2 (2010s PR), 255x10
  • Good mornings: 145x10, 195x10, 235x10, 265x3
  • Back extension: BWx15, 65x15x3
  • Hanging leg raises: BWx12
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03-16-2017 , 12:17 AM
#852
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Rich Muny
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
3/15/2017
  • Pendlay row: 135x5, 205x3, 235x3, 265x3, 205x10
  • Bench press: 45x15, 95x15, 135x15, 185x15, 205×6
  • Close grip bench press: 95×15, 135×15, 155×15, 185×10
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03-20-2017 , 12:45 AM
#853
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Rich Muny
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
3/16/2017
  • DL: 135x5, 225x5, 295x3, 345x3, 385x3
Note:
  • I was a bit off, but got my required main lift sets and reps
3/18/2017
  • Overhead press: 65x10, 125x3, 145x3, 155x3, 125x10
  • CG Pull-ups: BWx22, BWx16
  • Pull-ups: BWx10, BWx7
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03-20-2017 , 12:48 AM
#854
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Rich Muny
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
3/19/2017
  • Squat: 55x10, 145x5, 235×3, 285x5, 315x3, 355x3, 395x2, 405x2 (PR), 285x10
  • Good mornings: 145x10, 195x10, 235x10, 265x8
  • Back extension: BWx15, 75x15
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03-20-2017 , 11:06 AM
#855
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cha59
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ARTist
Join Date: Oct 2004 Posts: 25,254
- more PRs
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03-20-2017 , 05:09 PM
#856
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Thanks Cha!
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03-23-2017 , 12:31 PM
#857
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
3/22/2017
  • Pendlay row: 135x5, 225x5, 255x3, 285x1+, 225x7
  • Bench press: 45x15, 95x15, 135x15, 185x15, 205×7
  • Close grip bench press: 95×15, 135×15, 155×15, 185×10
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03-28-2017 , 09:20 PM
#858
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^^^
Should be 3/21/2017
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03-28-2017 , 09:21 PM
#859
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
3/23/2017
  • DL: 135x5, 225x5, 315x5, 365x3, 405x2
3/25/2017
  • Shoulder mobility work
  • DB overhead press: 20×10, 35×8, 45×5
  • CG Pull-ups: BWx15, BWx10
  • Smith machine rack pulls (pin #2 equivalent): 105×5, 28554, 335x3
  • Back extension machine: three sets
  • Ab machine: three sets
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03-29-2017 , 08:31 PM
#860
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
3/28/2017
  • Squat: 55x10, 155x5, 195x5, 235x5
  • Hack squat machine: 90x5, 140x7x2
  • Hanging leg raises: BWx12
Note:
  • Deload week
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04-01-2017 , 04:20 PM
#861
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
3/30/2017
  • Pendlay row: 115x5, 145x5, 175x5
  • Bench press: 45x15, 95x15, 135x15, 185x5
  • Close grip bench press: 95×15, 135×15, 155×10
3/31/2017
  • DL: 135x5, 185x5, 225x5, 255x5
  • Overhead press: 75x5, 85x5, 105x5
  • Behind the neck press: 55×5×3
  • CG pull-ups: BWx10x2
Note:
  • Deload week
  • The behind the neck press was for shoulder mobility and stretching only.
  • I strained a ligament training earlier this week, and it's probably the last one anyone would guess. I clenched my teeth on a rep and all the force went to one top molar and the corresponding bottom one. LOL...I didn't even know gums had ligaments, but I guess something has to hold teeth in place. Dentist says it will be fine in a few days, but it sure is uncomfortable. I hope it's all good tomorrow, as deload week will be over.
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04-02-2017 , 10:31 AM
#862
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veteran
Join Date: Jan 2005 Posts: 3,224
That's crazy...about the teeth...

Nice work as usual.
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04-02-2017 , 10:28 PM
#863
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Thanks BPA! Fortunately, my tooth was finally feeling better today, just in time for some squats.
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04-02-2017 , 10:45 PM
#864
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Former PPA President
Join Date: Apr 2005 Posts: 28,010
4/2/2017
  • Squat: 55x5, 145x5, 255x5, 285x5, 325x5, 375x1, 405x3 (PR triple), 415×1 (PR)
  • Good mornings: 145x10, 195x10, 235x10, 265x10
  • Run: 1 mile
  • HIIT hill sprints: (30 sec. sprint / 30 second walk)x14
Notes:
  • I smoked the first 415 squat rep. I went for one more and smoked it too, except that in the process of telling my spotter I was going for another one, I exhaled too much and knocked myself off balance a bit. I ended up about two inches high on the second rep, so I didn't count it here.
  • The 325 lb squat set was supposed to be for maximum reps, but I came in looking for 415, not for 325x9. (that's actually a legit week 1 5/3/1 variation for powerlifting, but I would have done it even if it weren't.)
  • I adjusted my 5/3/1 squat max upwards 10 lb above the standard increase after my last progression, but I may index it up further.
  • I guess I squat more than I deadlift now. I'm not sure how to feel about that. Hopefully further squat improvement will fuel some DL improvements as well.
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04-05-2017 , 07:44 PM
#865
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Rich Muny
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Former PPA President
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The focus of this log has changed significantly since I started it five years ago, so I decided it's time to start a new log. Please join me at Rich's powerlifting log. Thanks!
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