Powerlifting training and fatty wager

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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The man in black
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Powerlifting training and fatty wager

Post by The man in black » Wed Jan 04, 2012 6:45 pm

I figure a quick explanation is required for how I organize my training. I basically follow Reactive Training Systems principles. Rate of perceived effort (RPE) is the corner stone of my training. My RPEs are defined by the following,
10 Could not have done one more rep. Not always a true rep max.
9.5 Could have put a good fight into an additional rep, but would have missed.
9 Could have done 1 more rep.
8.5 Know I had one more rep left, unsure if a second rep would have been possible.
8 I am not capable of fast bar speed on the last rep. At least 2 reps left.
7 I am capable of fast bar speed only with maximal force on the last rep.
6 I am capable of fast bar speed without applying maximal force. I count this as a warmup set and not a work set.

So where some programs would prescribe doing Y reps at X%, I do Y reps at X RPE.

As for how many sets I do, that is autoregulated through either dropping the weight down or the reps until a set rates the same RPE as the intial set. A third option is to repeat the same weight and reps until the RPE has risen appropriately.

As for my history, I started training to be good at everything and sucked at everything except conditioning. No I wasn’t a crossfitter. I wanted to get stronger so I started training like a powerlifter and in the beginning of 2008 decided to compete in powerlifting. My best lifts in competition is squat 440, bench 280 and deadlift 440 at 220 and squat 465, bench 300, deadlift 480 at 242.

For the fatty wager thread I want to drop from 216 to 185. With no loss of lean mass that should put me at 12% bodyfat. For powerlifting I want to squat 480, bench 330 and deadlift 510 in August in the 198 class. In December I want to squat 500, bench 365 and deadlift 550.
Last edited by The man in black on Fri Feb 24, 2012 3:18 pm, edited 1 time in total.

The man in black
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Re: Powerlifting training

Post by The man in black » Wed Jan 04, 2012 6:45 pm

pics go here
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Last edited by The man in black on Tue Feb 07, 2012 6:21 pm, edited 2 times in total.

The man in black
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Re: Powerlifting training

Post by The man in black » Wed Jan 04, 2012 6:47 pm

3Jan12
SPF Pro-Am Prep, Week 4
Workout 1

Warmup
Shoulder dislocates

Squat
x2 @8 4-6% repeat

[email protected] 73%
[email protected] 85%
[email protected] 85%
[email protected] 85%
[email protected] 85%
[email protected] 85%
[email protected] 85%
E1RM-430
Total Volume-5010
Average Intensity-83%

Conv Deadlift
x3 @8 4-6% load drop

[email protected] 69%
[email protected] 80%
[email protected] 88%
[email protected] 84%
E1RM-458
Total Volume-4410
Average Intensity-80%

Snatch Grip RDL
x6 @9 4-6% rep drop

[email protected] 74%
[email protected] 85%
[email protected] 85%
[email protected] 85%
E1RM-371
Total Volume-5430
Average Intensity-82%

Training Time-88 min
Total Training Volume-14850

Squats were good. Main focus was on keeping my knees out of which I was pretty successful. I think small jumps in intensity and effort will nail this down solid for me. Deadlift didn’t last very long. 405 was on the very edge of 8 RPE so it wasn’t a surprise that I only got in one additional set. RDLs and GMs I really can’t accurately apply RPEs to and it just goes by an easy, hard, really hard scale.

The man in black
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Re: Powerlifting training

Post by The man in black » Tue Feb 07, 2012 6:26 pm

6Feb12
SPF Pro-Am Prep, Week 10
Workout 1
TRAC
Body Stress:0-Low
ANS Profile: PNS Dominant
CNS Profile: 8-Very Good
Adaptive Reserves: 6-Average

Warmup
None

SSB Squats, beltless
x3 @9 4-6% load drop
Weight Reps RPE
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-373
Total Volume-4530
Average Intensity-81%

3 cnt Pause SSB Squat, beltless
x2 @9 4-6% load drop
Weight Reps RPE
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-339
Total Volume-2270
Average Intensity-84%

DB Lunges
x6 @9 4-6% rep drop
Weight Reps RPE
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-123
Total Volume-4580
Average Intensity-72%

Training Time-56 min
Total Training Volume-11380

I meant to hit [email protected] on squats but went over and just rolled with it. I haven’t used this bar in a while but don’t remember it trying so hard to fold me over. I specifically remember the first time I used it thinking it wasn’t near as bad as people talked it up to be. I think this will do a ton for my falling forward in the squat. Everytime I lift somewhere besides home I tend to not rest as long and it kind of shows in the volume I put in.

Jonny Canuck
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Re: Powerlifting training

Post by Jonny Canuck » Tue Feb 07, 2012 6:47 pm

good stuff. I will definitely be following this thread. Good luck at your next meet.

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Shafpocalypse Now
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Re: Powerlifting training

Post by Shafpocalypse Now » Tue Feb 07, 2012 9:25 pm

I haven't been keeping track of how MT's logging works...what does E1RM-123 mean?

The man in black
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Re: Powerlifting training

Post by The man in black » Tue Feb 07, 2012 10:20 pm

Jonny Canuck wrote:good stuff. I will definitely be following this thread. Good luck at your next meet
Thanks.
Shafpocalypse Now wrote:I haven't been keeping track of how MT's logging works...what does E1RM-123 mean?
Estimated 1RM, It is the weight used divided by the percentage based of of rep and RPE. Not very valuable for an exercise like lunges but I have a spreadsheet to calculate it so I just log it anyways.

The man in black
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Re: Powerlifting training

Post by The man in black » Wed Feb 08, 2012 3:43 pm

7Feb12
SPF Pro-Am Prep, Week 10
Workout 2
TRAC
Body Stress: 1-Low
ANS Profile: SNS Dominant
CNS Profile: 4-Average
Adaptive Reserves: 7-Good

5 cnt Pause Bench, ior
x1 @8 4-6% repeat
Weight Reps RPE
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-270
Total Volume-1205
Average Intensity-89%

DB Bench
x5 @9 4-6% rep drop
Weight Reps RPE
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-124
Total Volume-3450
Average Intensity-78%

DB OHOP
x6 @9 4-6% rep drop
Weight Reps RPE
[email protected]
[email protected]
E1RM-87
Total Volume-1400
Average Intensity-80%

Training Time-70 min
Total Training Volume-6055

Bench went good, did a bit more volume than last week with repeating everything. I really should have done at least one warmup set on OHPs, overshot my RPE because of it.

The man in black
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Posts: 395
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Re: Powerlifting training

Post by The man in black » Sat Feb 11, 2012 1:53 am

Feb12
SPF Pro-Am Prep, Week 10
Workout 3
TRAC
Body Stress: 0-Low
ANS Profile: PNS Dominant
CNS Profile: 3-Average
Adaptive Reserves: 9-Very Good

Warmup
None

2 Mat Deficit Conv DL, beltless
x3 @8 4-6% Repeat
Weight Reps RPE
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-458
Total Volume-4700
Average Intensity-81%

4 Mat Raised Conv DL
x3 @10 4-6% Rep Drop
Weight Reps RPE
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-445
Total Volume-5215
Average Intensity-91%

RDL
x5 @8 4-6% Rep Drop
Weight Reps RPE
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-371
Total Volume-5355
Average Intensity-85%

Training Time-92 min
Total Training Volume-15040

2 mat deficit was good. 1.5”. I feel kind of strong at this movement and think I could probably pull my max with this variation. Raised deadlifting is pretty difficult. According to my last video analysis 3” is pretty much the point where I start to decelerate. I feel this is going to be a high value exercise for me.

The man in black
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Re: Powerlifting training

Post by The man in black » Fri Feb 24, 2012 2:57 pm

12Feb12
SPF Pro-Am Prep, Week 10
Workout 4

Warmup
None

Reverse Avg Band Bench, pir
x5 @10 4-6% load drop
Weight Reps RPE
275 5 7
295 5 8
315 5 10
300 5 9
300 5 10
E1RM-378
Total Volume-7425
Average Intensity-79%

2 Board Press, pir
x3 @9 4-6% load drop
Weight Reps RPE
225 3 8
245 3 9
230 3 8
230 3 8
230 3 9
E1RM-285
Total Volume-3480
Average Intensity-81%

Close Grip 3 Board, tts
x5 @8 4-6% repeat
Weight Reps RPE
185 5 7
225 5 8
225 5 11
E1RM-285
Total Volume-3175
Average Intensity-73%

Training Time-68 min
Total Training Volume-14080

Nothing exciting. I missed the last rep on 3 board and hadn't changed the pins from my full ROM bench position. My son hadn’t been sleeping well so I ended up trying to get the bar off the boards to the pins without waking the whole house up.

The man in black
Staff Sergeant
Posts: 395
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Re: Powerlifting training

Post by The man in black » Fri Feb 24, 2012 3:00 pm

14Feb12
SPF Pro-Am Prep, Week 11
Workout 1

Warmup
Pec stretching and shoulder dislocates

Squat + 2 pr Chain, beltless
x2 @9 4-6% load drop
Weight Reps RPE
275 3 7
315 2 8
335 2 8.5
345 2 9
330 2 9
E1RM-384
Total Volume-3475
Average Intensity-83%

3 cnt Pause Squat, beltless
x2 @9 4-6% load drop
Weight Reps RPE
315 2 8
355 2 8.5
365 2 9
345 2 8.5
345 2 9
E1RM-406
Total Volume-3450
Average Intensity-85%

DB Lunges
x6 @9 4-6% rep drop
Weight Reps RPE
90 6 8
100 6 9
100 4 8
100 4 8
100 4 9
E1RM-130
Total Volume-4680
Average Intensity-75%

Training Time-92 min
Total Training Volume-11605

Finally I managed to get a little bit of extra volume in. It seems like its been the set after my initial that I would hit my fatigue percent and be done.

The man in black
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Posts: 395
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Re: Powerlifting training

Post by The man in black » Fri Feb 24, 2012 3:01 pm

16Feb12
SPF Pro-Am Prep, Week 11
Workout 2

Warmup
None

5 cnt Pause Bench, ior
x1 @8 0% fatigue
Weight Reps RPE
225 1 7
245 1 8
E1RM-270
Total Volume-470
Average Intensity-87%

DB Bench
x5 @9 0% fatigue
Weight Reps RPE
90 5 8
95 5 9
E1RM-124
Total Volume-1850
Average Intensity-75%

DB OHP
x6 @9 0% fatigue
Weight Reps RPE
50 6 7
60 6 7
70 6 9
E1RM-90
Total Volume-2160
Average Intensity-67%

Training Time-35 min
Total Training Volume-4480

Trac showed severe body stress and recommended to cut all work past the initial. I slept kind of crappy last night and guess that is why.

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Powerlifting training

Post by The man in black » Fri Feb 24, 2012 3:02 pm

17Feb12
SPF Pro-Am Prep, Week 11
Workout 3

Warmup
20-30 minutes of walking

2 Mat Deficit Conv DL, beltless
x2 @8 4-6% Repeat
Weight Reps RPE
315 2 7
365 2 7
405 2 8
405 2 9
405 2 9
405 2 9
405 2 9.5
E1RM-450
Total Volume-5410
Average Intensity-86%

4 Mat Raised Conv DL, beltless
x3 @10 4-6% Rep Drop
Weight Reps RPE
365 3 7
405 3 9
425 3 10
425 2 10
E1RM-455
Total Volume-4435
Average Intensity-89%

RDL
x5 @8 4-6% Rep Drop
Weight Reps RPE
315 5 8
315 2 7
315 2 7
315 2 7
315 2 7
315 2 7
315 2 7
315 2 7
315 2 8
E1RM-371
Total Volume-6615
Average Intensity-85%

Training Time-74 min
Total Training Volume-16460

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Powerlifting training

Post by The man in black » Fri Feb 24, 2012 3:04 pm

18Feb12
SPF Pro-Am Prep, Week 11
Workout 4

Warmup
None

Reverse Average Band Bench, pir
x4 @10 4-6% load drop
Weight Reps RPE
275 4 7
295 4 8
315 4 9
325 3 9.5
310 3 9
310 3 9.5
E1RM-368
Total Volume-6375
Average Intensity-83%

2 Board Press, pir
x3 @10 4-6% load drop
Weight Reps RPE
225 3 8
245 3 10
235 3 9
235 3 9
235 3 9
235 3 10
E1RM-270
Total Volume-4230
Average Intensity-87%

Close Grip 3 Board Press, tts
x5 @8 4-6% repeat
Weight Reps RPE
185 5 7
225 5 8
225 5 9
225 5 9
225 5 10
E1RM-288
Total Volume-5425
Average Intensity-75%

Training Time-68 min
Total Training Volume-16030

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Powerlifting training

Post by The man in black » Fri Feb 24, 2012 3:05 pm

21Feb12
SPF Pro-Am Prep, Week 12
Workout 1

Warmup
None

Squat
x1 @9 2-4% Rpt
Weight Reps RPE
315 1 7
365 1 8
405 1 8.5
415 1 9.5
415 1 10
E1RM-426
Total Volume-1915
Average Intensity-90%

Bench, pir
x1 @9 2-4% Rpt
Weight Reps RPE
225 1 7
245 1 8
265 1 8.5
275 1 9.5
275 1 10
E1RM-282
Total Volume-1285
Average Intensity-91%

Conv DL
x1 @9 2-4% Rpt
Weight Reps RPE
365 1 7
405 1 8
445 1 9
445 1 10
E1RM-460
Total Volume-1660
Average Intensity-90%

Training Time-84 min
Total Training Volume-4860

I overshot two of my RPEs. Not really a great session in terms of hitting PRs.

The man in black
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Posts: 395
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Re: Powerlifting training

Post by The man in black » Fri Feb 24, 2012 3:08 pm

23Feb12
SPF Pro-Am Prep, Week 12
Workout 2

Warmup
None

Squat
x1 @ 0% fatigue
Weight Reps RPE
365 1 7
405 1 8
E1RM-451
Total Volume-770
Average Intensity-85%

Bench, ior
x1 @ 0% fatigue
Weight Reps RPE
225 1 7
255 1 8
E1RM-281
Total Volume-480
Average Intensity-85%

Conv DL
x1 @ 0% fatigue
Weight Reps RPE
315 1 7
365 1 7
405 1 8
E1RM-434
Total Volume-1085
Average Intensity-83%

Training Time- 40 min
Total Training Volume-2335

Trac said eliminate all work past the initial. I haven’t been sleeping well the past few days and its finally showing up on trac. I am not really seeing much of a trend in regards to yesterday effecting today’s trac reading. It seems to be more the past few days are what determines today’s trac scores.

The man in black
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Re: Powerlifting training

Post by The man in black » Fri Feb 24, 2012 3:16 pm

Regarding the fatty wager thread I am down to 207 from 210 at the end of January. I was thinking my stomach was looking smaller so I checked out my before pictures and realized, nope still just as fat, just weigh a tad less. I am taking up intermittent fast for a while with a break on the weekends. The weekends are more relaxed in terms of diet but not an excuse to be a glutton. Im taking BCAAs in the morning. I didn't know something could taste as bad as these.

The man in black
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Posts: 395
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Re: Powerlifting training and fatty wager

Post by The man in black » Sun Feb 26, 2012 9:47 pm

25Feb12
SPF Pro-Am Prep, Week 12
Workout 3

Warmup
none

Squat
x1 @ 0% fatigue
Weight Reps RPE
365 1 8
405 1 8.5
425 1 9.5
445 1 10
Total Volume-1640
Average Intensity-92%

Bench, pir
x1 @ 0% fatigue
Weight Reps RPE
225 1 7
265 1 8
280 1 9.5
285 1 10
Total Volume-1055
Average Intensity-93%

Conv DL
x1 @ 0% fatigue
Weight Reps RPE
365 1 7
405 1 8
445 1 8.5
470 1 10
Total Volume-1685
Average Intensity-90%

Training Time-102 min
Total Training Volume-4380

Pretty good day. Squat was a 5 pound PR, bench was 10 pounds and deadlift was 5 pounds. I was expecting a lot more on deadlift since I pulled 460 and 465 4 weeks ago but I had to be content with a 5 pound PR. Squat form was still way off. I actually shifted the bar backwards on the accent to a greater degree than 4 weeks ago. Watching video I can see I push the knees rearward and this pushes the bar rearward. Ultimately I think this is an back tightness issue and I am lowering it less than optimally, leaving me to raise it from a less than optimal position.

The man in black
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Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Powerlifting training and fatty wager

Post by The man in black » Mon Sep 17, 2012 12:52 pm

17Sep12
King’s Gym Meet Prep, Week 42
Workout 1, P1

Squat
x3 @9 6-8% load drop
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-454
Total Volume-4275
Average Intensity-78%

Bench, tts
x3 @9 6-8% load drop

[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-278
Total Volume-3750
Average Intensity-90%

OHP
x6 @9 6-8% load drop
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-199
Total Volume-3540
Average Intensity-74%

Training Time-95 min
Total Training Volume-11565

On squats I had done the same weight [email protected] where this week was [email protected] With CG bench I had done [email protected] and now did [email protected] I missed the 3rd rep with 265. Form is feeling more consistant with CG bench, but it still is nowhere near solid. OHP tied what was previously done. I threw a belt on for these, didn’t feel like much but it did help some.

The man in black
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Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Powerlifting training and fatty wager

Post by The man in black » Wed Sep 19, 2012 12:15 pm

18Sep12
King’s Gym Meet Prep, Week 42
Workout 2, P3

2 cnt Pause Conv DL
x3 @9 4-6% load drop
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-439
Total Volume-5505
Average Intensity-84%

3 Board Press, tts
x3 @9 4-6% load drop
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
E1RM-343
Total Volume-4215
Average Intensity-82%

BB Lunges
x5 @9 4-6% load drop
[email protected]
[email protected]
[email protected]
E1RM-295
Total Volume-3425
Average Intensity-77%

Training Time-82 min
Total Training Volume-13145

DLs felt heavy as heck but they were good for an E1RM PR of 3 pounds. In week 24 I did 3 board at [email protected], this week same weight at an 8 RPE and went an additional 10 pounds. Lunges I am assigning RPEs conservatively but still good for an E1RM PR of 8 pounds. This was awesome.

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