Redemption Powerlifting Team Training Logs

Squats, 10 weeks out: I'm taking a conservative approach to my squat. Not peaking, still building. The plan is to open with 375, 405 for a second, then shut it down. Squat, 310x5, 350x3, 390x1 1-leg leg press, 3x10/10 Lunges, 3x10/10 1-leg extensions, 3x20/20 Ab wheel, 5x10

Press, 155x5, 180x5, 200x5, 165x5x10. Superset all but 5 sets with chins using varied grips (~60 reps total). The last 5 sets were superset with Lat pulldowns for 10 reps each. Rear delt flyes, 5x20

Paused bench, 335x5, 355x3, 395x3, 420x1, 460x1 w/Maddog slingshot Standing press, 155x5x10, superset with lat pulldowns 5x10 Triset- hammer curls w/grip4orce, pressdowns, face pulls 3x10

Deadlift, 265/305/345/305/265x5 Squat, 185x5x10 Hanging leg raises, 5x10 Db side bends, 3x10. Still feeling good. A little too good. I got caught up in how good I felt while deadlifting and hyperextended my bad knee a bit. Hurt like hell for a second.

Standing press, 140/165/185/165/140x5, 30 pull-ups total between sets. Bench, touch and go, 295x5x10 ssw chest supported rows 5x10 Barbell curls w/g4s 3x10 Db JM press, 3x10 Face pulls, 3x10

Squat, NO BOX!!!, 175x5, 200x5, 225x5, 200x5, 175x5 Deadlifts, 285x5x10 Ab wheel, 5x10 Db side bends, 3x10

Max Effort Squat Night for SweetDee Worked up to a 1RM vs. Orange (light) bands. My least favorite combo! Alas, we must work out weaknesses and through this process we will succeed. Ended up with a 40lb PR at 19lbs lighter body weight than were I was 9 months ago when we last did this combo. Win! 1RM bow bar box squat vs. orange bands: 325x1/ 375x1/ 405x1 (shown)/ 425x1 (shown) Free squats, 2x3 @ 80% My raw lifting is way out of practice! Accessories: 3 sets, 10-12 reps across the board - Belt squats - Banded good mornings - Hanging abs (knees to elbows, no kip!)

Paused bench, 275x5, 315x5, 355x5, 315x5, 275x5. 60 pull-ups total completed between all bench sets. Standing press, 155x5x10, superset with lat pulldowns using the rope attachment, 5x10 *Triset* Hammer curls, press-downs, face-pulls, 3x10

PRESS Standing strict press, top set 190x11. Each each was superset with 5 pull-ups. Bench, touch and go, 295x5x10/10/10/9/9, each set superset with chest support rows 5x10 Hammer curls w/gripforce, 3x10 Overhead cable rope tricep extensions, 3x10 Face-pulls, 3x10 DEADLIFTS Conventional deads, top set 365x9 Squats, 185x5x10 Hanging leg raises, 5x10 Db side bends, 3x10

SweetDee is back in gear and training to qualify and compete at the 2017 USPA US OPEN in the 165 weight class! Qualifying meet is Dec 10 at the RPS Texas Merry Gainzmas! Really enjoying being back in gear, at least on dynamic training nights! Working the squat depth and practicing patience, too! Deadlifts feel good! Gear is awkward because it's all too big or borrowed. Thinking about ordering a pair of predz in the right size to get me through these last few pounds of this diet! Squats: 6x3 @ 395# bar weight + 2 sets of chains (boss briefs only) 1RM Deadlift: 395# bar weight + 2 sets of chains (Inzer predator briefs) Accessories: Banded woodchoppers: 3x15 each side Banded good mornings: 3x15 Ukrainian stallions: 3x15

First real day back training squats/deads. Everything hurts and I'm 90% dead. Squats, box set just below parallel and just tapping it, not sitting. I'm doing this in case my knee decides to give out, then I can just sit down. 185x6, 215x6, 240x20. Deadlifts. Keeping it conventional and double overhand to rebuild. 285x5x10 Ab wheel, 5x10

-BRIAN- Bench, 16 weeks out. Paused bench, top set 375x5. 5 pull-ups between all sets, 40 total Press, 155x5x10, superset with pulldowns 5x10 Barbell curls, 3x10, 85lbs w/ grip force Rope press-downs, 3x10, 3/4 stack Face-pulls, 3x10, 1/2 stack

First day back squatting a pulling since April 16th. Being 16 weeks out from Relentless Detroit, I wanted to get an idea as to where my strength is in both. I made sure to pay very close attention to any warning signs. Squat, worked up to 275x3. I had more in the tank, but stopped there. Deadlift, sumo was a no-go, so worked conventional. Worked up to 455x3 Hanging leg raises and Db side bends, 5x10 each. I have my training maxes for all three lifts now, and my press. Monday starts a long, smooth prep.

Last weekend was Relentless. It was my first "bench only" meet, topping out at 457lbs, about 25-30lbs more than I expected. We had an amazing time with all of those kids!!! Back to work. 17 weeks out from Relentless Detroit where I plan on going full power, even if I only squat/deadlift 135lbs. Strict press- worked up to 200x8 *superset Bench, t&g, 295x10x5 sets Chest supported Db rows, 5x10 Side laterals, 4x12 Hammer curls, 4x10 Band press-downs, 100

Seated press, 190x5, 215x5, 245x8, 190x15. Did 3 chins between each set with 45lbs. Seated db press 5x10, superset with db rows 5x10 Side laterals 4x12, superset with rear delt flyes 4x12 Barbell curls w/ Grip4orce grips, 4x12 Hammer curls w/G4, 4x10

Paused bench, 270x5, 310x5, 345x9, 270x15. Superset each with chin-ups, 45x3 each set. Dips, 65x5, 70x5, 85x5, body weight for 38 Barbell rows, 135x10x5 sets, superset each with 20 band pull-aparts. Barbell curls w/ grip4orce grips, 3x12

Max effort squats with the blue band, around 200lbs of tension. These were done with the worst bar on the planet. TheSSB. I really wanted to work up to seven plates in briefs but I got the shakes and it wasn't happening. Six plates moved pretty well and it was a PR. So I think my squat is heading in the right direction. Lots of accessories and finished with the sled. I'm adjusting to training in the garage with no A/C, I lost 7lbs while I was training yesterday. Gonna have to stock up in pedialyte.