City of Grit's first go at powerlifting

[Cityofgrit]

OH press (strict)

95 × 8
115 × 8
135 × 5
155 × 3
185 × 1
136 × 9 AMRAP

Went for another 1 rep at 185...no go. Still I'm pleased with getting one.

Deadlift (light)

285 5 × 5

JM press

65 6 × 10

First time doing these. I'm just working on getting the form down.

Bench press (paused)

205 4 × 5 (2 sec.pause)
225 1 × 4 (2 sec. pause)

255 2 × 3 (no pause)

205 1 × 9 AMRAP

Single arm military press

55 3 × 8

Pull ups

3 × 9
1 × 8
1 × 6

Am I benching too much? The deadlift aggravated my hip a tiny bit. This session felt pretty good overall though. I listened to @Perrin Aybara and @Worf and kept everything tight in my paused bench, especially my lats.

 

[Perrin Aybara]

As long as you're not pushing the RPE too hard benching 3-4x a week is fine. I've heard of 6x even.

 

[Brandaddy]

OH press (strict)

95 × 8
115 × 8
135 × 5
155 × 3
185 × 1
136 × 9 AMRAP

Went for another 1 rep at 185...no go. Still I'm pleased with getting one.

Deadlift (light)

285 5 × 5

JM press

65 6 × 10

First time doing these. I'm just working on getting the form down.

Bench press (paused)

205 4 × 5 (2 sec.pause)
225 1 × 4 (2 sec. pause)

255 2 × 3 (no pause)

205 1 × 9 AMRAP

Single arm military press

55 3 × 8

Pull ups

3 × 9
1 × 8
1 × 6

Am I benching too much? The deadlift aggravated my hip a tiny bit. This session felt pretty good overall though. I listened to @Perrin Aybara and @Worf and kept everything tight in my paused bench, especially my lats.

I think most people can bench upwards of 4x/week fine if they do a few precautionary things.

1. Focus on shoulder mobility, especially external rotation.

2. Don't train higher than an rpe 8 on normal working sets except for maybe one heavy top set a week.

3. Try to do two sets of rows for every set of a pushing movement that you do

4. Do light facepulls and band pull aparts every day.

5. Never skip a good shoulder warmup before a bench workout

This is basically everything that has helped me along the way finally be able to bench 4x/week without shoulder pain.

 

[Worf]

If you’re going from once or twice a week to 3 times just split up the previous volume you were doing before over the new frequency. Maybe you can throw in a few more sets but if you just decide to add 10-15 set to your weekly bench/upper body training it’s not gonna be fun after a few weeks.

 

[Cityofgrit]

I think most people can bench upwards of 4x/week fine if they do a few precautionary things.

1. Focus on shoulder mobility, especially external rotation.

2. Don't train higher than an rpe 8 on normal working sets except for maybe one heavy top set a week.

3. Try to do two sets of rows for every set of a pushing movement that you do

4. Do light facepulls and band pull aparts every day.

5. Never skip a good shoulder warmup before a bench workout

This is basically everything that has helped me along the way finally be able to bench 4x/week without shoulder pain.

What rows/reps/sets would you recommend?

 

[NovaFlex]

What rows/reps/sets would you recommend?

It’s hard to do 2x row per press, unless you row every day. I try to and I can’t keep up.

a good rule of thumb is to do vertical pulls on back days and horizontal pulls on bench days.. Pendlay rows, for example, mimick the eccentric portion of the bench press. Sets and reps have to be determined by you—but on bench days, I tend to try to mimick my bench sets / reps / weight.

 

[Brandaddy]

What rows/reps/sets would you recommend?

I keep it pretty simple. I choose a vertical rowing movement, a low horizontal rowing movement, and a higher horizontal rowing movement. Just like my big lifts I vary my loads throughout the week from heavy to light.

 

[Cityofgrit]

Deadlift

135 × 8
225 × 8
295 × 7
365 × 4
415 × 1
365 × 6
295 × 8

415 was as high as I could go. I only was able to do one, damnit.

Squats with 65 lbs. bands

155 + bands 5 × 5

Paused at the bottom for a sec or two as well.

Dumbbell rows

80 2 × 8

Machine curls

65 8 × 8

Not a lot of volume today as far as variety. The deadlifts really wore me out.

 

[Perrin Aybara]

Late to the pulling discussion, but I'd recommend some kind of pulling movements every time you're in the gym. I alternative horizontal and vertical pulls every workout and vary the rep ranges from 10-20 on any given day. Most of my vertical pulls are chin ups or pull ups with occasional lat pulls of some kind. Horizontal pulls I usually prefer seal rows or chest supported rows, but lately really digging quadruped rows.

 

[Cityofgrit]

Bench

135 × 10
185 × 8
225 × 8
255 × 5
275 3 × 2

Squats

135 × 10
185 × 8
225 × 8
255 4 × 5

JM Press

75 4 × 10
2 × 8
Still working on getting these down

Hanging leg raises

5 × 9

Medium overhand grip row

155 3 × 8

Leg press

380 3 × 8

Machine curls

70 × 10
85 × 8
95 × 6
55 AMRAP × 14

I'm not following any template at the moment... which it's why my training probably looks weird. I'm at a loss as to what to do next as far as programming.

 

[Worf]

Maybe wait until your ass heals and try something like 5/3/1 or Texas Method

 

[Cityofgrit]

Squats

135 × 8
185 × 8
235 × 5 (2 sec pauses)
285 × 5
295 × 5
235 × 6 (2 sec pauses)

Leg extensions

185 3 × 8

Pulldowns

170 3 × 8

Rope pressdowns

100 × 12
110 × 12
110 × 10

Short workout. Wanted to squat a bit. My legs were pretty tired from yesterday.

 

[Cityofgrit]

Deadlift

135 × 10
185 × 10
205 × 8
225 × 8
275 × 5
325 × 5
355 × 5
385 3 × 3
245 × 14 AMRAP

Bench (light)

135 × 10
185 × 10
205 × 6
225 5 × 5 (7 on last set)

Good Mornings

95 2 × 8
115 2 × 8

Ham/glute raises with 25 lbs. plate

3 × 10
1 × 9

Hanging leg raises

5 × 9

Single arm machine curl

25 × 10
30 × 10
35 × 8
40 × 8
45 × 6

Felt good tonight. The deadlifts were a bit of a grind at 385 but I got them.

 

[Cityofgrit]

Squats (low bar)

200 lbs × 3
185 lbs. 4 × 3

Wide grip bench

175 lbs. 2 × 3

RDL

185 lbs. 4 × 6

Machine curls

70 lbs. 2 × 10
1 × 9

Lat pulldowns

130 lbs. 1 × 10
1 × 9
1 × 8

Ham/glute raises

20 lbs. 1 × 15
1 × 14
1 × 13

Starting a new cycle and new program.

 

[Worf]

Whats it goin to be?

 

[NovaFlex]

Whats it goin to be?

This

 

[Cityofgrit]

Whats it goin to be?

It's a linear progression program still because I'm still new and can benefit from it.

 

[Cityofgrit]

Bench with 3 second pause
185 5 × 3

Tricep pressdowns

100 2 × 10
110 2 × 10

Short day today

 

[Cityofgrit]

Conventional deadlift

280 1 × 2
260 6 × 2

Low bar squat

190 4 × 3

Feet up bench

205 4 × 3

I'm following the program but I felt great today. Low bar felt amazing. I had that bar packed tight. I took a new pre workout and fuck. Lol Also, I am only putting my working weights down and not the warm up set I did.

 

[Cityofgrit]

Comp. Bench

205 1 × 3
190 5 × 3

Front squat

165 4 × 3

Seated leg curl

100 3 × 10

Bent over rear delt raises

20 2 × 15
1 × 13

Skullcrushers

70 3 × 10

Feeling pretty good! I'm running a Juggernaut program. My form is really dialed in right now and my joints feel good. Excited to see what progress I can make!