Me and jb start paused benching tomorrow. I'm doing a 12, 10, 8, 6 pyramid scheme with powerlifting workouts first sets for each split. Siked!
372 with no spot paused is fucking beast mode dude- I wouldn't have the sack. Love the log!
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MP's PL Meet Training Log
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Me and jb start paused benching tomorrow. I'm doing a 12, 10, 8, 6 pyramid scheme with powerlifting workouts first sets for each split. Siked!
372 with no spot paused is fucking beast mode dude- I wouldn't have the sack. Love the log!
Sounds good brother. Hope you are going to keep your log going, interested in following you guys progress.
No spot isn't an issue as long as your chest sits higher on the bench than your upper gut. I set the safties about an inch below chest level which is (thankfully) higher than my gut level. I had a bunch of heavy misses last year using this program but was always able to lower the bar down towards my stomach unto the safties without any issues. I'm shooting for no misses this time around.
The only time I really had an issue was when the bar rolled forward out of my hands midpress. I've been using a false grip benching for years and never had an issue then one day with 350 on the bar I wasn't fully concentrating on the press, wrists shifted forward and bar free falls from about eight inches above my chest. It happened so quick I didn't have a chance to even think about it, bounced off my lower chest and I pushed it onto the safties, I had a pretty good red mark across my chest the next day but no damage but I can tell you my heart rate was elevated for at least twenty minutes after it happened.
I would have shit my pants. Dropped 300 on my chest once and that was the end of false grip for me.
Happened to quick for me to be scared but I was a little shook up after the fact just because I had done literally 1000's of reps before it with a false grip and never had an issue and then it happened.
False grip keeps me in a good pressing position and has helped my shoulders a lot so I stick with it. If I lose it always going to be forward so I don't have to worry about really crushing myself or breaking my already oversized nose.
12/30
deads 2x315, 1x365, 1x400, 1x435, 2x470, 3x3 385
power shrugs 3x5 340
stiff leg deads 3x5 255
bent rows 3x5 255
underhand lat pulldowns 3x5 230
Hips and hamstings were both tight stretching for a while before pulling trying to loosen them up. Let to a shit session. Out of position while pulling on all of the heavier sets using mostly lower back. Got through the programmed reps but this wasn't good and needs to get way better in the next month.
Assistance work went okay but I cut out the good mornings as I was feeling the effects of the bad pulling form in my lower back.
deads 2x315, 1x365, 1x400, 1x435, 2x470, 3x3 385
power shrugs 3x5 340
stiff leg deads 3x5 255
bent rows 3x5 255
underhand lat pulldowns 3x5 230
Hips and hamstings were both tight stretching for a while before pulling trying to loosen them up. Let to a shit session. Out of position while pulling on all of the heavier sets using mostly lower back. Got through the programmed reps but this wasn't good and needs to get way better in the next month.
Assistance work went okay but I cut out the good mornings as I was feeling the effects of the bad pulling form in my lower back.
12/31
paused bench 5x145, 5x195, 2x245, 1x295, 1x345, 1x375, 2x2 335
ab pulldowns 2x15 110, 12x120
My son has been fighting a cold for a week and it finally caught up with me. Slept like shit last night and feel tired with a bit of a sore throat today. Figured I would see how the warm up sets went on the bench and shut it down if I didn't have it. 345 went up quick enough I figured I would be okay going up to 375. Pause wasn't long enough and it didn't move nearly as fast as 372 did on Monday but it was nowhere near a grind.
Skipped the planned shoulder work for today as I didn't have much left after benching. Given that I'm not 100% I'm happy to get todays work in and that I was able to move up again on the top set. Happy New Year to everyone.
paused bench 5x145, 5x195, 2x245, 1x295, 1x345, 1x375, 2x2 335
ab pulldowns 2x15 110, 12x120
My son has been fighting a cold for a week and it finally caught up with me. Slept like shit last night and feel tired with a bit of a sore throat today. Figured I would see how the warm up sets went on the bench and shut it down if I didn't have it. 345 went up quick enough I figured I would be okay going up to 375. Pause wasn't long enough and it didn't move nearly as fast as 372 did on Monday but it was nowhere near a grind.
Skipped the planned shoulder work for today as I didn't have much left after benching. Given that I'm not 100% I'm happy to get todays work in and that I was able to move up again on the top set. Happy New Year to everyone.
1/1
paused bench 5x145, 5x195, 2x245, 1x295, 1x345, 1x376, 2x2 340
squats 12x135, 8x185, 8x235, 6x285, 3x335, 1x365
leg curls 12x90, 2x10 100
GHR's 2x20
Still not quite 100% today but much better than yesterday. No real pause on 376, just wanted to keep the string of moving up each day going. When I'm back to 100% I will get back to full pause on top set. Moved the backoff sets up 5 pounds to 340.
Almost got myself in trouble on the second backoff set. I have always lifted in a powerlifting federation that requires you to bench flat footed. My upcoming meet is in a federation that lets you bench on your toes.
I have been experimenting over the past week with benching on my toes, if you can do it properly you can definitely get more arch shortening your range of motion which will allow you to bench more. Being on my toes had me a bit off balance on 376 today so I decided to switch back to flat footed for the backoff sets. First set went fine the second one not so great as being flat footed had my upper body back just a bit farther on the bench than being on my toes and I caught the right upright on the way down, I was happy to be able to regroup and get both reps with a solid pause.
paused bench 5x145, 5x195, 2x245, 1x295, 1x345, 1x376, 2x2 340
squats 12x135, 8x185, 8x235, 6x285, 3x335, 1x365
leg curls 12x90, 2x10 100
GHR's 2x20
Still not quite 100% today but much better than yesterday. No real pause on 376, just wanted to keep the string of moving up each day going. When I'm back to 100% I will get back to full pause on top set. Moved the backoff sets up 5 pounds to 340.
Almost got myself in trouble on the second backoff set. I have always lifted in a powerlifting federation that requires you to bench flat footed. My upcoming meet is in a federation that lets you bench on your toes.
I have been experimenting over the past week with benching on my toes, if you can do it properly you can definitely get more arch shortening your range of motion which will allow you to bench more. Being on my toes had me a bit off balance on 376 today so I decided to switch back to flat footed for the backoff sets. First set went fine the second one not so great as being flat footed had my upper body back just a bit farther on the bench than being on my toes and I caught the right upright on the way down, I was happy to be able to regroup and get both reps with a solid pause.
1/3
morning
paused bench 5x155, 5x205, 2x255, 1x305, 1x350, 1x377, 2x2 345
pull throughs 2x12 130, 2x10 150
hip flexion 3x10 30
afternoon
face pulls 10x90, 100, 110
rear delt raises 3x10 60
dead hang pull ups 3x10
ab pulldowns 2x15 120, 15x130
I was still fighting something yesterday and had no energy so I ended up skipping workout which I hate doing but I wouldn't have been worth a shit anyway. Slept 10 hours and felt much better this morning. Only went up one pound today because I wanted to make sure the pause was legit. It moved pretty easy, bench program is clicking right now and 380 falls tomorrow. Did an afternoon session with today's scheduled assistance work.
morning
paused bench 5x155, 5x205, 2x255, 1x305, 1x350, 1x377, 2x2 345
pull throughs 2x12 130, 2x10 150
hip flexion 3x10 30
afternoon
face pulls 10x90, 100, 110
rear delt raises 3x10 60
dead hang pull ups 3x10
ab pulldowns 2x15 120, 15x130
I was still fighting something yesterday and had no energy so I ended up skipping workout which I hate doing but I wouldn't have been worth a shit anyway. Slept 10 hours and felt much better this morning. Only went up one pound today because I wanted to make sure the pause was legit. It moved pretty easy, bench program is clicking right now and 380 falls tomorrow. Did an afternoon session with today's scheduled assistance work.
1/4
paused bench 5x155, 5x205, 2x255, 1x305, 1x350, 1x380, 2x2 345
light sumo deads 6 sets
GHR's 20,18
paused bench 5x155, 5x205, 2x255, 1x305, 1x350, 1x380, 2x2 345
light sumo deads 6 sets
GHR's 20,18
1/5
paused bench 5x155, 5x205, 2x255, 1x305, 1x350, 1x383, 2x2 350
dips 15x +45, 13x +90, 2x12 +90
bb curls 12x95, 10x115, 8x125, 7x135
dumbbell curls 2x10 50
Back to 100% from whatever I was fighting this weekend. Getting close to being able to get 400 touch and go. Don't want to screw around too much as things are going well but I may take a shot at it later in the week just because I can't help myself.
paused bench 5x155, 5x205, 2x255, 1x305, 1x350, 1x383, 2x2 350
dips 15x +45, 13x +90, 2x12 +90
bb curls 12x95, 10x115, 8x125, 7x135
dumbbell curls 2x10 50
Back to 100% from whatever I was fighting this weekend. Getting close to being able to get 400 touch and go. Don't want to screw around too much as things are going well but I may take a shot at it later in the week just because I can't help myself.
Good bench man, but damn, your legs need some attention too man. Don't be that guy. I love the bench as much as the next guy, but deadlift was always the lift that got my attention.
I hear you. Squatting competitively is out for now given some knee and hernia issues, I'm still squatting once a week and have actually been making some progress. Squat max is probably just a touch higher than bench right now but most guys squat numbers tend to take a hit as they get into their mid to late 40's.
My upcoming meet is a push/pull. Getting down to crunch time in training on the deads right now. Pulling day is tomorrow and program calls for a double at 495 and 3 backoff triples at 415. Hoping to pull around 550 at the meet at 198. Compared to my bench that isn't a huge number but again deads tend to drop quite a bit as you approach 50.
My bench from my most recent meet last year is in the top ten in the nation in the Masters (over 40) age group in my weight class. Deadlift was in the top 25. Previous years deadlift was in the top 15 but I went backwards 10 pds. at my last meet. So yes my bench is a bit stronger than my deads but not that much.
Fucking impressive!
Thanks for checking in brother. I'm pretty sure you are the only one reading this. I appreciate it!
I would keep it even if no one was looking at it. From a guy who has over 20 years of notebooks with his recorded workout nothing beats the Internet. I have my last six years worth of workouts saved on my computers along with links to videos.
I don't go back and look at things on a regular basis but when I've needed to it has been great. I had a really good streak with deads about six months ago and I'm starting to stall on them now. I went back and looked at the video and instantly noticed two differences in my form between then and currently. Made some adjustments today and it went much better.
Anyone not keeping a computerized log somewhere, even if it isn't on Meso, tracking their workouts along with occasional or more than occasional videos if possible as well as how you felt during the workout or any other thoughts you have at the time is doing themselves a disservice. Log everything as soon as you can after your workouts so everything is fresh in your mind. I promise you if you do it and use it there will be benefits plus once you have several years logged it is cool to go back and see the areas you have progressed the most at and those where you haven't made as much progress which sometimes leads to adjustments in your programming to bring up those areas that have lagged a bit.
1/6
deads 5x225, 3x315, 1x365, 1x410, 1x455, 1x495, 3x3 415
power shrugs 2x5 370
stiff leg deads 2x5 255
bent rows 2x5 255
underhand lat pulldowns 2x5 250
good mornings 2x5 185
As mentioned above after last weeks poor pulling session went back and looked at some videos from when pulling was going well about 7 months ago and I noticed several differences.
Tried to pull the same way as the old form today and things went much better. Was supposed to do a double with 495 and only got 1 and 1/4. Things definitely felt and moved better today than last week. Still have some adjusting to do to get my form back to where it was before and if I can get it done I think I will be in good shape to move around 550 on meet day.
deads 5x225, 3x315, 1x365, 1x410, 1x455, 1x495, 3x3 415
power shrugs 2x5 370
stiff leg deads 2x5 255
bent rows 2x5 255
underhand lat pulldowns 2x5 250
good mornings 2x5 185
As mentioned above after last weeks poor pulling session went back and looked at some videos from when pulling was going well about 7 months ago and I noticed several differences.
Tried to pull the same way as the old form today and things went much better. Was supposed to do a double with 495 and only got 1 and 1/4. Things definitely felt and moved better today than last week. Still have some adjusting to do to get my form back to where it was before and if I can get it done I think I will be in good shape to move around 550 on meet day.
jymis
New Member
I'm following your progress and trying to understand everything first time I have ever follower PL style.
Thanks jymis. Much like bodybuilding there are many different approaches for powerlifting although I think training for a raw powerlifting meet (no squat suit or bench shirt) is more straightforward than geared powerlifting is.
Sorry man, i didn't know you had hernia issues. For me the one i have to keep pushing is bench. Deadlift and squat go a lot easier for me. Then again, i'm not doing triples at 415 on the bench at the moment either.
I had a rehab stint after having reconstructive surgery on my left knee and haven't ever let my legs go since. I have been trying to run Ed Coan's deadlift routine with both deadlift and squat and it seems to be a nice run up to a good single every 10 weeks or so. My bane are the accessory lifts. Getting myself to strip the home rack for some accessory crap is like telling me i need to eat more brussels sprouts. Might be true, but doing it most likely does not happen.
I had a rehab stint after having reconstructive surgery on my left knee and haven't ever let my legs go since. I have been trying to run Ed Coan's deadlift routine with both deadlift and squat and it seems to be a nice run up to a good single every 10 weeks or so. My bane are the accessory lifts. Getting myself to strip the home rack for some accessory crap is like telling me i need to eat more brussels sprouts. Might be true, but doing it most likely does not happen.
This is great- I am switching to powerlifting next year and I want to compete. I think I am gonna make it to @Docd187123 meet- never been to one. I just love winning the battle with a heavy weight.
Your work ethic is inspiring and you told me what I already know- I need to log my progress. Keep setting an awesome example brother.
