Ok, I don't think it's terrible. It's only in the descent. And I feel nothing after I'm done
MESO-Rx
Anabolic Steroids
City of Grit's first go at powerlifting
- Thread starter Cityofgrit
- Start date
On bench? I was having that problem during this last meet prep. Not 100% what causes it, but a deload week usually takes care of it if it gets too bad.
Yeah it was bench! I'm only in week 3 so I have to keep going. What's a good way to work the bottom portion of the bench?
Worf
Member
Glucosamine w/ chondrotin , fish oil, topical magnesium, bone powders
Long paused bench and cambered bar bench. Wouldn't help with the pain except maybe because you'd be forced to work with lower weights.
Heavy deadlift
135 × 8
185 × 8
225 × 6
275 × 5
335 5 × 5
First rep on each set felt heavy, but as the set went on the bar came up easier.
Dumbbell bench (because two guys were taking up the racks
90 5 × 5
Sumo deadlift
205 4 × 8
Pendlay Rows
135 5 × 9
Deadlifts wore me out today. I need to work on psyching myself up before the first rep. Once I get into the set I'm good, but that first rep..ugh. I have work to do on that.
135 × 8
185 × 8
225 × 6
275 × 5
335 5 × 5
First rep on each set felt heavy, but as the set went on the bar came up easier.
Dumbbell bench (because two guys were taking up the racks
90 5 × 5
Sumo deadlift
205 4 × 8
Pendlay Rows
135 5 × 9
Deadlifts wore me out today. I need to work on psyching myself up before the first rep. Once I get into the set I'm good, but that first rep..ugh. I have work to do on that.
Second rep usually feels better because whatever they call that stored energy from setting down the first one. You don't get that on deadlift like you would on squat or bench. Could be a setup issue, too. Your body will pretty well auto correct your position going into reps after the first. If you get the chance film yourself from the side and pause right before you pull your second rep and compare your body position on that compared to before your first rep.
I will definitely film myself next week. I might even post it, so everyone can give me feedback.
OH strict press
95 × 8
115 × 6
125 5 × 5
Had to power clean the weight up because the racks were taken.
Light deadlift
135 × 8
185 × 8
235 5 × 5
Did 3 sumo style but wasn't feeling it today, so I switched to conventional.
Single arm military press
50 4 × 8
Dragon flags
5 × 9
Rope pressdowns
80 × 8
100 × 8
100 × 8
100 × 8
50 amrap
The weights start getting into my high % on the next few weeks...going to be grinding it out
95 × 8
115 × 6
125 5 × 5
Had to power clean the weight up because the racks were taken.
Light deadlift
135 × 8
185 × 8
235 5 × 5
Did 3 sumo style but wasn't feeling it today, so I switched to conventional.
Single arm military press
50 4 × 8
Dragon flags
5 × 9
Rope pressdowns
80 × 8
100 × 8
100 × 8
100 × 8
50 amrap
The weights start getting into my high % on the next few weeks...going to be grinding it out
Heavy squats
135 × 8
185 × 8
205 × 5
225 × 5
255 × 3
275 5 × 5
Felt heavy. I don't know what the hell. Just felt super heavy today. Its frustrating.
Light OH press
95 × 8
115 5 × 5
Shoulders felt fatigued from yesterday still.
Front squat
155 4 × 8
I was just dragging through these.
Pull ups
5 sets of 9
SLDL supersetted with leg extension
Sldl 155
Leg extensions 180
4 sets of 8
Just wasn't feeling it today. I'm disappointed with how my squat felt. I took a video but I don't know how to post it.
135 × 8
185 × 8
205 × 5
225 × 5
255 × 3
275 5 × 5
Felt heavy. I don't know what the hell. Just felt super heavy today. Its frustrating.
Light OH press
95 × 8
115 5 × 5
Shoulders felt fatigued from yesterday still.
Front squat
155 4 × 8
I was just dragging through these.
Pull ups
5 sets of 9
SLDL supersetted with leg extension
Sldl 155
Leg extensions 180
4 sets of 8
Just wasn't feeling it today. I'm disappointed with how my squat felt. I took a video but I don't know how to post it.
The unfortunate reality is most workouts aren't gonna be phenomenal.
Most actually suck, lol.
The great workouts are like 5% or less. Lots more mediocre and shitty ones unfortunately. Especially you start getting into a lot of volume and then every workout sucks. They get you strong though.
Worf
Member
Yea but the realization where you know after you are wiped from a good session means progress. Embrace the suck.
Heavy bench
135 × 8
185 × 8
225 × 5
240 × 3
250 5 × 5
I need more explosiveness!!
Light squat
135 × 8
185 × 8
225 × 5
235 5 × 5
My lower back felt a bit worked today on these. Maybe my form was off?
Narrow grip bench
185 4 × 8
Hanging leg raises
5 × 9
Band pull aparts (red mini)
4 × 12
Close grip rows
130 2 × 8
155 2 × 8
A bit more upper back work today. May need to add some lower back on another day.
All in all not a terrible work out. My right shoulder feels a little achy and one knee feels a little achy. I'm thinking it's to be expected for my first powerlifting cycle.
135 × 8
185 × 8
225 × 5
240 × 3
250 5 × 5
I need more explosiveness!!
Light squat
135 × 8
185 × 8
225 × 5
235 5 × 5
My lower back felt a bit worked today on these. Maybe my form was off?
Narrow grip bench
185 4 × 8
Hanging leg raises
5 × 9
Band pull aparts (red mini)
4 × 12
Close grip rows
130 2 × 8
155 2 × 8
A bit more upper back work today. May need to add some lower back on another day.
All in all not a terrible work out. My right shoulder feels a little achy and one knee feels a little achy. I'm thinking it's to be expected for my first powerlifting cycle.
Should I be using a belt? I don't on light day..
There’s a lot of different theories about training with or without a belt. Personally, I find it a crutch. I think if you work on bracing (one of the biggest cause of lower back issues for me) and form, you’d be much better off than just throwing on a belt. Again, that’s just my opinion tho.
I don't unless going at least fairly heavy on the big three.
Btcowboy
Member
Listen to the ones that know better. Just for me though I don't wear one until I think I need one. Heavy is relative to the person.
Worf
Member
I always do on heavy squats and dead’s and the variants. Not on the warmups. Normally over 70% I throw it on.
