Creep's Powerlifting Journal

[E.Snydman]

1/14 Deload Squat/Dead - All 50%

Squat:
330 2x5sets

Dead:
360 2x5sets

Front Squats:
265 2x5sets

Accessory Circuit: 18000ft. elevation mask - 2x
Belt Squat 165 x10
DB Shrugs 100 x25
Power High Pulls 135 x10
45 Hyper x10

[E.Snydman]

1/16 Deload Bench - All 50%

Bench:
195 3x5sets

Push Press:
125 3x5sets

DB Floor Press:
75 8x4sets

Accessory Circuit: 2x
Log Row 180 x15
Suspended Pushups x15
BB Curl 105 x15
Banded Unilateral Tri Ext - light band x15 each arm
GHR Abs x15

[E.Snydman]

1/18 Deload Squat/Dead - elevation mask:18000 ft. - All weights @ 50%

Box Squat:
330 2x5sets

Sumo Dead:
325 1x10sets

Camber Squats:
265 2x5sets

Accessory Circuit: 2x
Camber GM to Squat 160 x10
T-Bar Row 135 x15
GHR pro mini x10
Calf Raises xB/O

[E.Snydman]

1/19 Deload Bench - All @ 50%

Bench:
195 3x5sets

Swiss Bench:
165 3x5sets

DB Incline:
65 8x4sets

Accessory Circuit: 2x
Pull Ups x12
Dips x15
BB Shrugs 405 x30
Hang Cleans 135 x5
Curls 105 x15
Banded Rear Delt - monster mini x50

Front raise + Lat Raise 10eachx2sets
Seated DB Shrugs 100 x35

[E.Snydman]

1/21 DE Squat/ME Dead

Squat @ 60% of 2 week mean (includes deload) w/ruthless bands:
290 2x4sets
Add Briefs (add 10%) w/ruthless bands:
330 2x4sets

3" Deficit Deads @ 100% (2 week mean/includes deload):
540 x6reps - all reset

Belt Squat Sumo Deads @ 50% bar weight:
325 on bar/75 on belt squat 8x4sets

Accessory Circuit: 3x
Face Pulls 205 x12
Hyper w/45 plate x12
Banded Hip Abd w/pro mini x50
Standing Abs x25

[E.Snydman]

1/23 DE Bench

Bench @ 60% (2 week mean including deload):
185 w/intense bands 3x9sets (wide grip)

Snatch to Behind Neck Push Press @ 60%:
155 3x6 sets

Floor Press @ 70%:
285 10x3 sets

Accessory Circuit: 3x
Close Grip DB Incline Press 55 x12-20
Skull Crusher 105 x8-12
Band Tri Ext - light x20
Single Arm DB Curl 35 x15

Conditioin/pre-hab circuit: 2x
Seated Front Raise 10 x20
Seated Lateral Raise 10 x20
Seated Military 10 x20
Battle ropes x30 seconds
Standing Torso Twist 35lb x20

[E.Snydman]

1/25 ME Squat

Box Squat (mean of last 2 weeks training including deload weight) - on foam pad:
505 x10 - just belt

Briefs (Used new raw max as work weight) - on box:
670 5x5sets

Camber Bar Squats @ 60%:
320 4x6sets

Accessory Circuit: 2x
Power Clean to Front Squat 135, 205 x5
Seated Camber Bar Good Mornings 160, 230 x15
Reverse Hyper 180 x10
Hanging Abs x15

GHR 15x1set

[courtneygould]

1/25 ME Squat

Box Squat (mean of last 2 weeks training including deload weight) - on foam pad:
505 x10 - just belt

Briefs (Used new raw max as work weight) - on box:
670 5x5sets

Camber Bar Squats @ 60%:
320 4x6sets

Accessory Circuit: 2x
Power Clean to Front Squat 135, 205 x5
Seated Camber Bar Good Mornings 160, 230 x15
Reverse Hyper 180 x10
Hanging Abs x15

GHR 15x1set

Damn - Looks like this training cycle is working well! Nice!

[E.Snydman]

Damn - Looks like this training cycle is working well! Nice!

Thanks. Getting there..2 weeks of destroying yourself with the 3rd week being a deload is brutal but paying off.

[E.Snydman]

1/26 ME Bench

Bench (2 week mean including deload):
295xB/O x10

Add loose Jack Shirt - 110% of new raw max to 3 Board:
435 3x3sets
Raw - 355 3x6sets

Swiss Bar Bench @ 60%:
190 20x3sets

Yoketastic Accessory Circuit: 2x
DB Shrug Circuit - 100,95,90,85,80,80,85,90,95,100 x20/each
Snatch Grip Hang High Pulls 225 x10
Banded Rear Delt (monster mini) x50

Accessory Circuit #2: 2x
Banded Flys - x25
Banded Horizontal Tri Ext - x25
Banded Hammers - x25

[E.Snydman]

1/28 DE Squat/ME Dead

Box Squat @ 60% on Foam Pad:
400+160# chain 2x4sets

Add Jack Briefs - add 10% to raw 60% on Foam Pad:
440+160# chain 2x4sets

Dead - elevated 2.25" @ 90%
580xB/O x6

Was suppose to choose raw or geared deads for accessory work to deadlift. Went the route of geared (obviously) and this turned out to be a real cluster fuck situation bc my technique BLOWS with conventional geared dead. So after a few attempts I stuck a fork in it cause I was done.

Accessory Circuit: 2x
Belt Squat 95, 165 x10
Snatch Grip RDL 185, 235 x10
Revere Hyper 225 x10
Suitcase Crunches 35 plate x20

[E.Snydman]

2/4 Deload Squat/Dead

Pause Squat 65%:
405 2x10sets

Dead-sumo 60%:
395 2x8sets

Dead-sumo 4"mats 70%:
455 6x4sets

Recover. Recooperate. Rejuvenate.