Rich's powerlifting log - Health and Fitness Forum

I've been training for a bit (my old log is here), focused largely on powerlifting. I used to train Westside style but now use Wendler's Beyond 5/3/1 (the version where deload week falls every 7th week). I don't train with very heavy bench pressing due to past pectoral injuries, so I focus more on squats, deadlifts, presses, rows, and stuff like that.

My goal is simply to get stronger while staying healthy.

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04-05-2017 , 07:45 PM

Rich Muny

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.

Quote

04-05-2017 , 07:46 PM

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

4/4/2017

Pendlay row: 135x5, 195x5, 225x5, 255x5, 195x10
Bench press: 45x15, 95x15, 135x15, 185x15
Close grip bench press: 95×15, 135×15, 155×15, 185×10

Quote

04-06-2017 , 07:45 AM

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

Nice pr's! I like that you are running and doing some HIIT too.

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04-06-2017 , 03:48 PM

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Congrats on the PRs!

Any thoughts of competing ever?

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04-06-2017 , 05:32 PM

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

That isn't a pendlay row in that video in your previous thread. Its some hybrid bent-over with bar returning to the ground.

Pendlay Row

I'm a massive nit when it comes to pendlays. Physics dictates the weight you can move without modifying the "form"

Quote

04-06-2017 , 07:49 PM

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Quote:

Originally Posted by BPA234

Nice pr's! I like that you are running and doing some HIIT too.

Thanks! I'm pretty encouraged by the squat improvements.

Quote:

Originally Posted by cha59

Congrats on the PRs!

Any thoughts of competing ever?

Thanks!

I haven't competed in quite a while. The funny thing is that I used to aim for bench-only or push-pull (bench & DL), but now I'd focus more on the squat.

Quote:

Originally Posted by nuclear500

Thanks. Yes, physics does define posture for balancing with heavy weights. I haven't seem any videos of anyone doing a heavy Pendlay much more parallel than I was on the set in the video.

I'll post new videos down the road.

Quote

04-07-2017 , 11:37 AM

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

4/6/2017

DL: 135x5, 225x5, 285x5, 325x5, 365x5, 405x1, 285x5
Rack pulls (pin #2): 315×5, 365×5, 405x5, 455x2

Quote

04-11-2017 , 09:32 PM

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

4/10/2017

Overhead press: 65x10, 115x5, 135x5, 145x7, 115x10
CG Pull-ups: BWx22, BWx16
Pull-ups: BWx10, BWx7

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04-12-2017 , 12:51 AM

#10

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

4/11/2017

Squat: 55x10, 145x5, 235x3, 275x3, 315x3, 355x5, 405x3, 425×2 (PR, single and double), 275×10
Good mornings: 145x10, 195x10, 235x10, 275x8

Quote

04-14-2017 , 12:05 AM

#11

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

4/13/2017

Pendlay row: 135x5, 205x3, 235x3, 265x3, 205x10
Bench press: 45x15, 95x15, 135x15, 185x15, 205x3
Close grip bench press: 95×15, 135×15, 155×15, 185×10

Quote

04-14-2017 , 12:07 AM

#12

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Video from Pendlay row. I may not have a head, but my torso is <10°.

Quote

04-15-2017 , 09:47 PM

#13

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

4/15/2017

DL: 135x5, 225x5, 305x3, 345x3, 395x5 (5-rep PR), 415×1, 425xf
Rack pulls (pin #2): 315×5, 365×5, 405x5
Ab wheel: BWx30
HIIT hill sprints: (30 sec. sprint / 30 second walk)x14

Quote

04-16-2017 , 07:57 AM

#14

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

Your lower and mid back looked rock solid on the rows. Looked strong.

Quote

04-16-2017 , 01:06 PM

#15

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

You spent too much energy on all the reps so close to the heavy max attempt. If you want to hit a PR, do way fewer reps so close to what you plan to attempt to max out with. You can do your rep work after attempting the PR.

Example, next time you want to attempt 425, do something like this:
135x5 (do two sets of this if you think the rest of this warmup isnt enough)
225x3
315x2
365x1
395x1
425x1
Adjust appropriately if you want to try for a different max number.

Then do your 3 - 5 rep sets after you hit your PR.

Quote

04-16-2017 , 02:09 PM

#16

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks Cha and I do agree.

I am following the 5/3/1 progressions, so the prescribed lifts were 305x3, 345x3, and 395x3+. I felt pretty good and exceeded the triple on the max prescribed set (the 395 lb one) so I went for two joker sets.

The 395x5 was a tough set in that it took a bit out of me. Had I gone for a triple, I'd have had a better shot at 425. That being said, given where I am on the DL, 395x5 was probably more beneficial than 425x1.

I'm starting to see some limitations in 5/3/1. I wouldn't mind a dynamic day here and there, for one. So, I'll be reevaluating a bit.

Quote

04-16-2017 , 02:10 PM

#17

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Quote:

Originally Posted by BPA234

Your lower and mid back looked rock solid on the rows. Looked strong.

Thanks!

Quote

04-16-2017 , 02:20 PM

#18

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Rich Muny

I thought that might be the case. 5 3 1 is a fine beginner program. I dont think its the best for much beyond that.

Congrats on the 5 rep PR!

Quote

04-16-2017 , 07:59 PM

#19

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks! I wouldn't typically post a 5-rep PR, but getting up to a four plate work range should help propel things further.

I felt I was getting better leg drive to initiate the lift while doing a better job of holding my upper back in a tight position with my shoulder blades in and down. I think I'll improve with a little more acceleration off the bottom, so I'll work on that.

Quote

04-16-2017 , 08:01 PM

#20

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

4/16/2017

Overhead press (cleaned from floor to initiate lift): 65x10, 125x3, 145x3, 155x5, 125x10
CG Pull-ups: BWx22, BWx16
Pull-ups: BWx10, BWx7
Shoulder mobility work

Quote

04-17-2017 , 10:07 AM

#21

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Rich Muny

Quote

04-23-2017 , 01:06 AM

#22

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

4/18/2017

Squat: 55x10, 145x5, 235x3, 295x5, 335x3, 375x1

4/20/2017

Pendlay row: 135x5, 225x5, 255x3, 285x2, 225x7
Bench press: 45x15, 95x15, 135x15, 185x15, 205x5
Close grip bench press: 95×15, 135×15, 155×15, 185×10

Quote

04-23-2017 , 01:08 AM

#23

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

4/22/2017

DL: 135x5, 225x5, 325x5, 365x3, 415x1
Rack pulls (pin #2): 315×5, 365×5, 405x5, 455x3
Run: 1 mile
HIIT hill sprints: (30 sec. sprint / 30 second walk)x14

Quote

04-30-2017 , 12:08 PM

#24

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

4/24/2017

Overhead press: 65x10, 135x5, 145x3, 165x3, 135x10
CG Pull-ups: BWx22, BWx16
Pull-ups: BWx10, BWx7

4/25/2018

Squat: 55x10, 145x5, 235x3, 265x5, 305x5, 345x5+, 385x1, 425x2 (tied PR), 265x7
Good mornings: 145x10, 235x10
Run: 1 mile
HIIT hill sprints: (30 sec. sprint / 30 second walk)x14

4/27/2017

Pendlay row: 135x5, 195x5, 225x5, 255x5+, 195x10
Bench press: 45x15, 95x15, 135x15, 185x15, 205x5

Quote

04-30-2017 , 12:09 PM

#25

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

4/28/2017

DL: 135x5, 225x5, 285x5, 335x5, 375x6, 405x1
Romanian deadlift: 135x10, 185x10, 225x8, 275x10

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