ChicagoPowerlifting.com

[rygor]

Hey, man. Good to see you are still making progress. I really admire your dedication. I know it's not easy to lift without the benefit of partners to push you all the time. I think you'll be ready for some big things this coming fall when you are back!
_________________
My Training Log

"The harder I work, the luckier I get."

[Isaakov]

Thanks Ryan, I appreciate it. I'm not completely alone on this though. I got an old friend of mine to lift with me, keeps my mind at ease during bench days. He's relatively inexperienced in the powerlifting area (used to be a gymnast and swimmer) but he's making good progress. Makes me envy the beginner gains that I used to make when I started.

But I do miss lifting with you guys, however the team will get together in time, then maybe my bench will go somewhere hah.

[Isaakov]

6/24

Bench Press: (Lighter repeat) Week 6

Bench Press:
8 at 95 lbs
6 at 135 lbs
3 at 165 lbs
6 at 180 lbs
5 at 190 lbs
3 at 200 lbs (4th lightly assisted)

Pause Press: (Approx. 1.5 sec)
3x4 at 160 lbs

Pullups:
7x4 at BW

Side Bends:
12 at 90 lbs

Ab Work:
Med-Ball Plank
2 sets at 60 sec

Comments:
Decided to redo last week and 5 lbs makes quite a difference. I forgot to do the flyes again though.

[Isaakov]

I think it's probably a good idea to set some goals for the end of the summer.

Goals:
Bench Press: 240 lbs
Squat: 365 lbs
Deadlift: 450 lbs

Comments:
The bench weight is what this 12 Week program has written down but I have a feeling that it might be overestimating it a little. This will likely be the most difficult goal to accomplish. To be honest, the squat goal was somewhat arbitrary, I simply worked out a proportion between the gains in all three lifts I was expecting/wanted to make and set it at 30 lbs higher than my current max. My initial goal for the deadlift was 440 lbs, but that was my goal for way back in March. If I try and make it the goal again it will feel as though I hadn't improved so I set it a little higher. Out of those numbers though, I think the deadlift will be the easiest to attain.

[Isaakov]

Deadlift: (3) Week 6

Deadlift:
8 at 135 lbs
6 at 205 lbs
4 at 275 lbs
3 at 330 lbs
3 at 350 lbs
5 at 370 lbs (4 T+G and 1 after 15 sec pause)

Sumo Deadlift:
3 at 300 lbs
3 at 320 lbs
3 at 340 lbs

Press:
3 at 115 lbs
3 at 130 lbs
1 at 145 lbs (+2 Push Presses)

Pullups:
4x5 at BW
3 at BW (+2 Incomplete Reps)

Ab Work:
Leg Raises
Set of 20
Set of 18

[Isaakov]

Squat: (3) Week 6

Squat:
8 at 95 lbs
6 at 135 lbs
4 at 225 lbs
3 at 260 lbs
3 at 275 lbs
3 at 290 lbs (Probably could have done more but bar position was not good)

Box Squat: (Platform + 3 Spacers)
3 at 205 lbs
3 at 225 lbs
3 at 245 lbs

Walking Lunges:
3x10 at 60 lbs

Pullups:
7 at BW
6 at BW +1 Assisted
5 at BW +2 Assisted

Ab Work:
Full Contact Twist
8 at 60 lbs
8 at 70 lbs
8 at 80 lbs

[Isaakov]

Bench Press: (Heavier) Week 7

Bench Press:
8 at 95 lbs
6 at 135 lbs
4 at 165 lbs
3 at 200 lbs
2 at 215 lbs
Negative at 235 lbs

Floor Press:
2x5 at 185 lbs
4 at 185 lbs

DB Flyes:
4x10 at 25 lbs

Dips:
9 at BW
7 at BW

Ab Work:
Med-Ball Plank
Set for 30 sec
Set for 45 sec
Set for 30 sec

Cardio: (Early morning)
1) Jogged to the track
2) Stretched
3) Jogged 2 Laps
4) Jogged back home

Total distance approx. 1.5 miles

[Isaakov]

Deadlift: (1) Week 7

Deadlift:
8 at 135 lbs
6 at 205 lbs
4 at 275 lbs
5 at 350 lbs
3 at 370 lbs
2 at 390 lbs

Romanian Deadlift:
3x10 at 145 lbs

Press:
5 at 130 lbs
4 at 130 lbs (+1 Push Press)
3 at 130 lbs (+1 Push Press)

Pendlay Row:
3x8 at 160 lbs

DB Hammer Curls:
8 at 35 lbs
5 left & 6 right at 40 lbs
2 left & 3 right at 45 lbs

Ab Work:
Weighted Crunches
3x15 at 25 lbs

Comments:
Today felt crappy, likely because it was a morning session and I usually lift in the evening however it was unavoidable because gym was closing early due to it being the 4th of July.

I was expecting at least 3 on my rep out set for deadlift but no dice. Both of those reps were grinders and I didn't want to risk it. I likely need to cycle the press because it seems to be stalling. I can also see that my biceps are still fairly weak on the curls even though I've been improving on pullups. I did do Pendlay rows right before, but I still expected to feel stronger.

I'll likely have the squat session as my last one before leaving for Michigan for a week since I doubt there will be a gym accessible to me, but it will coincide with my deload week so it shouldn't affect me too badly. Who knows, it might even help.

[Isaakov]

Restarting cycle

Squat: (5) Week 8

Squat:
8 at 95 lbs
6 at 135 lbs
3 at 225 lbs
5 at 250 lbs
5 at 265 lbs
5 at 275 lbs (seems I'm stalling)

Box Squat: (Platform + 3 spacers)
5 at 205 lbs
5 at 225 lbs
5 at 245 lbs

Walking Lunges:
2x10 at 30 lbs (legs were dead, stretching)

Hamstring Curls:
6 at 6th plate + small plate
6 at 5th plate + small plate

Pullups:
6x5 at BW

Ab Work:
Side Bends
12 at 90 lbs

Weighted Crunches
3x15 at 25 lbs

[Isaakov]

Bench Press: (Lighter) Week 8

Bench Press:
8 at 95 lbs
6 at 135 lbs
3 at 165 lbs
5 at 185 lbs
3 at 205 lbs
3 at 205 lbs

Pause Press: (Approx 1.5 sec)
2x4 at 165 lbs
3 at 165 lbs

Pullups:
2x5 (OH)
6 (UH)

Ab Work:
Supine Leg Raises
2x25

[Isaakov]

Deadlift: (5) Week 8

Deadlift:
8 at 135 lbs
6 at 205 lbs
4 at 275 lbs
5 at 320 lbs
5 at 340 lbs
5 at 360 lbs

Sumo Deadlift:
5 at 315 lbs
3 at 335 lbs
1 at 355 lbs

Press:
5 at 95 lbs
4 at 115 lbs
3 at 135 lbs
2 at 145 lbs
1 at 150 lbs
1 at 155 lbs
0 at 160 lbs
3 Push Presses at 160 lbs

Pullups:
5x3 (Wide OH)
3x3 (OH)
4x3 (NG)

Cable Row:
3x6 at 12th plate

[Isaakov]

Squat: (3) Week 9

Squat:
8 at 95 lbs
6 at 135 lbs
4 at 225 lbs
3 at 265 lbs
3 at 280 lbs
2 at 295 lbs (3rd was assisted)

DE Box Squats: (Platform + 3 spacers, attempted for speed but was still slow)
8x3 at 165 lbs

Romanian Deadlift:
3x8 at 155 lbs

Grip Work:
100 lbs DBs for 45 sec

Ab Work:
Med Ball Plank
Set for 60 sec
Set for 30 sec

Comments:
Next time I'll remember to wait for the power rack facing away from the mirror so it doesn't throw me off. I was paying too much attention to my depth in the mirror and went too slow and low that I couldn't finish the last rep. Even without that though, I feeling weaker for some reason.

The RDLs are feeling better than ever though and after the workout while stretching I was able to touch my toes pain free. The pain will likely come back tomorrow but at least there's progress.

[rygor]

All your hard work this summer is going to pay off. Your press has really come along. I can't believe you are able to press 155 now.

The squat stalling might mean you just need to back off for a week or so. Maybe do some front squats instead for a week or two.
_________________
My Training Log

"The harder I work, the luckier I get."

[Isaakov]

Thanks, I don't know if I've ever tested my press max but I'm fairly happy with where it is so far. It's actually my bench press that I'm surprised at. For most of last year it had gone nowhere but this program has really helped bring it up.

I think I'll probably do front squats next week like you suggested. I'm going to be retesting my deadlift and squat maxes and the end of the summer anyway so some rest should help.

[Isaakov]

Bench Press: (Heavier) Week 9

Bench Press:
8 at 95 lbs
6 at 135 lbs
2 at 175 lbs
3 at 205 lbs
1 at 220 lbs (Matched PR)
Negative at 245 lbs

Incline DB Press:
5 at 45 lbs
5 at 55 lbs
5 at 65 lbs

Dips:
10 at BW
6 at BW

Pullups:
6x4 (OH)
3x4 (NG)
1x4 (UH)

Comments:
Bench is feeling stronger than ever. Dips could have been better but I probably didn't let myself rest enough. Pullups are suffering when they're on Bench day and many of the last reps were incomplete. Will probably move them to Squat and Deadlift days only.