10/20

Deadlift
275x1 x5

Leg press
Worked up to 4 plates a side
7x10r

Never leg pressed that much before lol but I've seen kids half my size do it. It was a rough set of 10.

Anyway I felt like absolute trash. Legit yawning every minute it seemed like. I took caffeine too. Decided to leave and obv on the drive home I start feeling ok and not tired anymore.

Hopefully have a decent overheads day tomorrow then taking weekend off

10/21

High incline paused
Doubles
145
165
185
205
225 @7.5
Wide
165x6 x3

DB shoulders
70s x10 x3

Flat DB bench
55s x10
(No good. Right pec feels like it'll strain)

DB shoulders
45s x15 x3

TRX rows
hold rep at top
2x12
3x10

Btn pulldowns + DB curls + band pullaparts
3x

10/24

HBBS
275
345 Walkout
375 walkout
315x3 @9.5 lol
275x4 @9
275x3 @8
275x3 @9
275x3 @9
225x5 x2

Deadlift
225x1 x3
275x1 x3
325
375 (never felt this easy before)
425 fail lol.. Broke floor and died
275x5 paused off floor

Leg press
3 plates x10 x5

Lazy. And don't want to do too much considering this has been best lower body session in a couple weeks.

Saw a skinny kid moving 5 plates on the leg press. 100% can't squat 155. Trips me out.

10/25

Paused one board
235
255
265
275x3 @8.5

1" wider one board paused
225x8 x3 (last set @7.5-8)

Wide grip one board paused
155x20
135x20 @9
Illegal wide TNG
95x20 x2

Inverted row (barbell)
Bw x12
+10 x12 x2
Wide grip
+10 x12 x2
+25x10 + bw x5

Very happy with how my pec is holding up. I have to play it safe and only flat bench once a week lol. If I want chest work a second day I'll hit a high incline.

10/26

DB curls
27.5s x15
27.5s x12
25s x10
22.5s x10
20s x10 x3
17.5s x10 x3

Pull-ups
Face pulls

10/27

Klokov press
135x1
155x1
95x8
115x8
135x8 @8.5-9
95x8 x5

DB shoulders
60s x12
45s x12 x4

Spoon press
20s x15
35s x15 x2

DB press (elbows tucked)
35s x15 x2

Rope push down
Light x15 x3

I haven't found a movement yet that makes my shoulders actually feel like they're being trained besides the Klokov press. Military, DB press, laterals.. None of those feel like it's being worked like Klokovs.

10/28

Felt dead today but wanted to take weekend off

Deadlift
275x1 x10

RDL
225x8 x2

Leg press
3 plates x10 x5
2p x20

Leg curls + extensions
3x

Bulgarian split squat
10s x10
20s x10 x2

GHRs
3x10

10/31

Wide grip
Paused x Larsen
135
155
175
195
205
225
245
255 @8

Comp grip paused
275x1 x3
225x6 x3

Wide grip Spoto Larsen
135x8 x5

DB bench feet up
55s x12 x3

Btn pulldowns
5x12

Band face pulls
5x20

Trying to up my wide grip bench hoping for better long term numbers. If not then maybe some chest hypertrophy and carryover to current comp grip.

11/1

HBBS
Paused
255
275
225x5 x2

No pause
225x5 x3
185x10 x3

GHRs
+10 x10 x2
BW x10

KB swings
70lbs x20 x3

Rope abs superset
3x12

Felt like trash during warmups. I'm getting so outta shape eating whatever and not hitting anything meaningful with volume. I'm over chasing huge numbers for now so just gonna try to get good volume in and hopefully long term it leads to strength gains and I can access whether I should continue being a fake powerlifter.

Legit need 1300 just to have a shot at top 3 at 165 in Hawaii now. 1200 at 148 and a majority of these dudes are 20-23. All I got is my 352 bench record which is cool but wouldn't be surprised if it went down next year.

11/3

Military press
175 @9.5 lmao...
135x8 x5
135x10 @8

Inverted rows
5x10-12

Klokov press
65x12 x5

DB bench
(Feet up elbows fully tucked)
35s x20
45s x20
55s x12
60s x10
55s x10

DB curls
5x10+

Hammer curls
3x10+

Lots of volume on Monday probably reason why 175 felt heavy. Obv double down and hit lots of volume again.

11/4

HBBS
275
365 walkout
225x7 x3
185x5 x5

GHRs
+5lbs x10-12 x5

11/7

HBBS
275
245x5 x3
225x5 x3
185x8 x3

Leg extensions
5x20

Went to a powerlifting meet as a handler for my boy yesterday. At 148 he went 440 264 475. He's done 445 275 545 in training so left a lot behind but he won his weight class. With "only ~1170". Was expecting 1215+ to take it lead in up to the meet.

At 165 someone went 1300+. Going to this meet has me somewhat motivated. No reason why I can't squat 400 and pull 500 when all these 148s capable lol. I'll compete one more time possibly in June if I can get at least 1200 total. Don't want to go there and be 7th place imo with maybe highest bench imo.

Dude who won best lifter 165 junior actually totaled 1370+ lmao... There's at least three 165ers on this island who have totaled 1300+ And two juniors about to age out at 181 who break 1500. Cool. I should cut to 132 to have a shot

On a scale of cha to JF... How efficient do you think your training is for powerlifting..?

Lmaooo. Also Cha was VERY helpful in helping my boy peak. It was looking like it would be a 9/9 day but it wasn't meant to be. Missed first deadlift made opener on the second and I called for a huge jump because nose tork. Didn't work.

But I think I'm somewhere in the middle closer to Jonathan Fondue.

No. Quit worrying about your bodyweight and state records. Eat better, set a training program and stick to it and do your best. Always work on perfecting your form. You wont break records overnight, but if you do this consistently over several years, you will become better than most or all of them, and then you can compete with the best for national and world records.



lolnosetork. Most of my teammates love it, but I hate that stuff.

On your 9th attempt of the day, most people wont have as much energy for the last DL as they do during training. Sometimes adrenaline makes up for that, but not usually.

That's basically what I said.

I'll def try and do better with training. At least my frequency is down so recovery should be better although I need to get more and quality sleep.

11/8

Paused bench
225
265
300 @8

Think I had 330 today. 320 for sure. No more super heavy singles anymore lol just wanted to see where I'm at before I get on the volume train.

Paused incline
185x8 @5
205x6 @8
225x3 @8

TNG incline
(pause all last reps )
185x8 @8
185x6 @8
185x6 @9

Wide incline TNG
135x12 x3

Rope pushdown + machine fly
5x

Rear Delt machine fly
5x

And obviously I'll defer to the actual powerlifters around here, but do you think you need to reassess at least some of your assistance work? Klokov presses and leg extensions are cool and all... but...

I'm sure not optimal but I need some isolation and easier bodybuilding stuff too imo


11/10

HBBS
275
345 Walkout
395 walkout
445 unrack no walkout lol
295

FS
135x8
155x8
175x8

Deadlift
335x8 @8
275x8 x2 (was gonna amrap but got lazy)
225x8

Hopefully that glute thing that comes and goes doesn't come anytime soon so I can deadlift once a week.

11/11

DB shoulders
75s x10 x3 (last set @9.5)
65s x8 @9 lol
55s x10 @7
55s x10 @8

Incline TNG
95x12 x5
Btn pulldowns superset
5x12

Face pulls
5x20

Rope pushdown + bb curl
5x

Face pull
2x drop set

Third set of 75s and the set of 65s DB presses were heavy. Aside from that everything was easy. Huge pump from the arms superset.

11/13

HBBS
275
225x5 x3

FS
175x5
185x5
205x5
185x5 x2

HBBS
185x5 x3

Machine leg press
5x20

Leg extensions
3x20

Rope abs
Heavy x6-8 x6 sets

Face pulls
1x50
5x10

DB curls superset ^
6x

11/15

Wide grip paused
265x1 @8.5 (PR)

Comp grip paused
285x1 @8.5
235x5 x3

TNG wider
185x6 x5

Wide 2sec pause
155x6 x5

Band pullaparts
5x amrap

DB curls
5x 10-15

Lots of bench volume today. Next press day should be mainly overheads and some incline if I want.

Assistance work should address weaknesses. Some bodybuilder stuff is very good, but I dont think leg extensions are useful at all for addressing weaknesses.

Noted re: extensions. I could easily be doing Bulgarian split squats since I'm very bad at unilateral stuff for better use of my time and GHRs if I want leg curls but we'll see

11/16

DB shoulder press
25s x15
45s x5
60s x3
70s x8 x3
60s x8 x5

Benching on Saturday instead of Friday so got some work in. Maybe last set of 70s and 60s felt kinda heavy but I was going short rest for myself.