City of Grit's first go at powerlifting

[Cityofgrit]

Heavy squats

135 × 8
165 × 8
185 × 8
205 × 5
235 × 5
260 5 × 5

Messed up my weight last week, should have been heavier. 260 felt heavy...joints are being a bitch. I'm not used to sumo deadlifts and I'm feeling it in squats.

OH press light day

95 × 8
105 5 × 5

Really focusing on springing the weight up from my lats. Love the feeling in them.

Front squat

155 × 8
155 × 8
155 × 7
155 × 8

Getting low with these and really keeping my upper body as erect as possible.

Pull ups

9
8
7
7

Leg extensions

80 × 10
110 × 8
140 × 8
170 2 × 8

I threw in quad work...is it too much? I am not sure how far to go with accessory work in powerlifting...comments?

 

[Worf]

Work on your weakness. If you have trouble in a certain area target the problem areas

 

[Cityofgrit]

Work on your weakness. If you have trouble in a certain area target the problem areas

Ok so bottom of bench and hamstrings. Quads can always use work as well

 

[Perrin Aybara]

Work on your weakness. If you have trouble in a certain area target the problem areas

x2

Choose accessories according to weaknesses. Two after main lifts is fine.

 

[Worf]

Ok so bottom of bench and hamstrings. Quads can always use work as well

So for bottom of bench, coming out of the hole. Long pauses, Camber bars, deep dips, etc. Obviously we know what hits quads and hamms but quads arent the most important thing to a power lifter, IMO. Strength is never a weakness but bombarding your legs with split squats and lunges can be hard on the knees. If your knees are good , go for it.

 

[Cityofgrit]

So for bottom of bench, coming out of the hole. Long pauses, Camber bars, deep dips, etc. Obviously we know what hits quads and hamms but quads arent the most important thing to a power lifter, IMO. Strength is never a weakness but bombarding your legs with split squats and lunges can be hard on the knees. If your knees are good , go for it.

I haven't ever had knee problems, but they are a little ginger after the first two weeks.

 

[Cityofgrit]

x2

Choose accessories according to weaknesses. Two after main lifts is fine.

Do you stay with the same accessories every week or do you change them up?

 

[Worf]

I haven't ever had knee problems, but they are a little ginger after the first two weeks.

you squatting low bar or high bar?

 

[Cityofgrit]

you squatting low bar or high bar?

I tried low bar but it's hard for me to get it low. My chest and shoulders aren't very mobile right now. High bar I can do.

 

[Worf]

Thats gona be better for quad development but harder on the knees. same with front squat

 

[Cityofgrit]

Thats gona be better for quad development but harder on the knees. same with front squat

Which position works hammies more?

 

[Worf]

low bar. I'd do somethin like good mornings or sldl for hamms

 

[Cityofgrit]

low bar. I'd do somethin like good mornings of sldl for hamms

I'll add that as an accessory next week..probably sldl.

 

[Perrin Aybara]

Do you stay with the same accessories every week or do you change them up?

I mostly keep the same ones. Upper back, adductors and abductors, core, glutes, and hamstring stuff to balance out quad work for knee health. Bicep, tricep, and shoulder stuff as needed and when I feel like it.

 

[Cityofgrit]

I mostly keep the same ones. Upper back, adductors and abductors, core, glutes, and hamstring stuff to balance out quad work for knee health. Bicep, tricep, and shoulder stuff as needed and when I feel like it.

Abductors and adductors do you generally use the machine?

 

[Perrin Aybara]

Abductors and adductors do you generally use the machine?

No, I only use bands for the free range of motion. Actually saw a bodyweight variation online the other day I'm gonna try out once I get back to regular lifting.



Edit: i actually do use the machine as part of my hip mobility routine on Sunday. I do whichever one it is that opens your legs up. I'll max the weight and slowly let it go to full range of motion just barely pushing back against it.

 

[Cityofgrit]

Heavy bench

135 × 8
185 × 8
205 × 5
225 × 5
240 5 × 5

Felt heavy, my forearm and elbow on my right hurt on the descent. Reading all the stuff about bench cues fucked with my head and my bench felt weird.

Light squat

135 × 8
155 × 8
185 × 7
225 × 5
235 5 × 5

Tried low bar. Got it but it was uncomfortable. I'm too tight through my pecs and shoulders. I need to get more mobility through there.

Narrow grip bench

185 × 8
185 × 7
185 × 7
185 × 7

Hanging leg raises

5 sets of 9 perfect reps

Band pull apart (red mini)

4 × 10- 12

Joints are starting to bother me and I'm only in week 3. I'm going to stick with it though.

 

[Perrin Aybara]

You should adapt somewhat to the more frequent heavy lifting. Joints probably just not used to it. Workout looks good though.

 

[Cityofgrit]

You should adapt somewhat to the more frequent heavy lifting. Joints probably just not used to it. Workout looks good though.

Is there anything I can take for them? Glucosamine? Or just work through it?

 

[Perrin Aybara]

Is there anything I can take for them? Glucosamine? Or just work through it?

If it's just mild work through it, if it's bad should probably back off a little. I don't have experience with glucosamine.