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Thread: Heart and Nerve and Sinew - Joe's Log

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    Heart and Nerve and Sinew - Joe's Log

    Hey all!

    New guy here, thought I'd introduce myself and get a log going.

    I'm an amateur raw powerlifter... done three meets so far, and my meet PRs are 455, 270, and 500. Those were all from October 2011-January 2012... I haven't done a competition since then, for some pretty poor reasons. After the meet in January 2012, I had the bright idea to drop from the 242s to the 220s, so I lost a little bit of strength doing that... then my son was born, and I really underestimated how much willpower it would take to keep up with my training when we had a newborn in the house.

    Anyways, I finally got serious about training again in the fall, so I'm now working my way back and beyond. I will say this: I'm definitely getting back on the platform in 2013.

    What brings me to WBB is that I'm looking for a forum that will keep me focused on my goals. I'm an active member on another training forum (which I love) but it seems like everyone there is super-concerned about being lean. I've come to realize that it's a little counter-productive to my goals, and no one else there really empathizes with that. I mean, I'm not sloppy fat, but frankly I care more about my strength than my weight and I need to keep that in mind.

    So that's me. I'm looking forward to hanging around here and getting to know you all.

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    Here's today's session...

    Rack Pulls (below knee)
    400 lbs x 5 reps x 3 sets @ 8 RPE
    400 lbs x 5 reps x 2 sets @ 8.5 RPE

    Speed Snatch-Grip Deadlift
    135 lbs x 2 reps x 6 sets

    Snatch Practice
    (including Power Snatch, Power Snatch-to-Overhead Squat, and Full Snatch - all from a hang)
    45 lbs x lots (mostly triples)

    Comments
    -I feel like I should explain why I'm doing what I'm doing... I hit a 1RM deadlift of 475 at the end of January, and during that max rep I could feel that I almost lost it right above my knees. So I considered that my weak spot, and I'm doing a 9-week cycle with rack pulls... just finished building volume and now starting to taper the volume down and increase the intensity. As an accessory I'm doing speed work from the floor or a deficit (so as not to completely ignore the bottom of the lift).
    -I had a tendency to overextend my lower back when pulling, so I'm focusing on keeping a neutral head position and flexing my lats hard. The rack pulls felt great today. I wanted to get some video but my phone's battery was dead.
    -The snatch practice is just a little extra. I'm not an Olympic lifter, but some friends and I are doing a contest that has a different lift every month, and April will be snatches. Better to start working on form now than wait until April.
    __________________

    Weight: 227.8

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    Front Squat
    205 lbs x 5 reps x 1 set @ 8 RPE
    205 lbs x 5 reps x 1 set @ 9 RPE
    205 lbs x 5 reps x 2 sets @ 8 RPE
    205 lbs x 5 reps x 1 set @ 8.5 RPE

    Bench Press
    180 lbs x 2 reps x 4 sets @ 6 RPE
    180 lbs x 2 reps x 2 sets @ 7 RPE

    Face Pulls
    70 (msw) x 10 reps x 2 sets
    80 (msw) x 20 reps x 2 sets

    Neutral-Grip Pull-ups
    BW x 3 reps

    Comments
    -That second set of front squats (9 RPE) was an aberration, I didn't get a good grip so I wasn't holding the bar in the right spot on my delts, so I wasted energy fighting the bar.
    -Just a light day on bench, but it felt really strong. I focused on concentric bar speed, and it felt like I got it moving very fast.
    __________________

    Weight: 227.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

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    Bench Press
    200 lbs x 4 reps x 2 sets @ 7.5 RPE
    200 lbs x 4 reps x 2 sets @ 8 RPE

    Front Squat
    195 lbs x 2 reps x 6 sets @ 7 RPE

    Comments
    -Short and sweet today. Everything felt good, nothing really to report.
    __________________

    Weight: 227.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  5. #5
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    Rack Pulls (below knee)
    425 lbs x 4 reps x 2 sets @ 8 RPE
    425 lbs x 4 reps x 1 set @ 9 RPE
    425 lbs x 4 reps x 1 set @ 9.5 RPE

    Speed Deficit Deadlift
    225 lbs x 2 reps x 6 sets

    Snatch Practice
    (including Power Snatch, Power Snatch-to-Overhead Squat, and Full Snatch - all from a hang)
    45 lbs x lots (mostly triples)
    __________________

    Weight: 226.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  6. #6
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    Front Squat
    220 lbs x 4 reps x 1 set @ 7.5 RPE
    220 lbs x 4 reps x 2 sets @ 8 RPE
    220 lbs x 4 reps x 1 set @ 8.5 RPE

    Bench Press
    180 lbs x 2 reps x 6 sets @ 6 RPE

    Face Pulls
    70 (msw) x 20 reps
    80 (msw) x 20 reps
    90 (msw) x 20 reps
    100 (msw) x 20 reps
    100 (msw) x 11 reps

    Cable Pushdowns
    70 (msw) x 20 reps
    80 (msw) x 18 reps
    100--90 (msw) x 8 reps--3 reps
    90 (msw) x 5 reps
    70 (msw) x 13 reps

    Cable Curls
    70 (msw) x 10 reps x 3 sets

    Comments
    -Front squats felt good. Bench felt super easy. I tried out a new trick for my bench setup that I got from a Mark Bell video, it helped get my shoulders and back into position, and actually brought my grip in a little (ring fingers on rings).
    -The third set of triceps pushdowns was an unintentional drop set. I thought I was doing 90 lbs, but the 100 lb plate stuck to the 90 somehow, and after the first 8 reps it dropped off and I just kept going.
    __________________

    Weight: 226.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  7. #7
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    Bench Press
    210 lbs x 3 reps x 2 sets @ 8 RPE
    210 lbs x 3 reps x 1 set @ 8.5 RPE

    Front Squat
    195 lbs x 2 reps x 6 sets @ 7.5 RPE

    Comments
    -Meh, not a great session, felt like I was lacking energy, but got it done.
    __________________

    Weight: 226.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  8. #8
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    Rack Pulls (below knee)
    450 lbs x 3 reps x 1 set @ 7.5 RPE
    450 lbs x 3 reps x 2 sets @ 8 RPE

    Speed Deficit Deadlift
    225 lbs x 2 reps x 6 sets

    Superset
    Pull-ups
    BW x 2 reps x 5 sets
    Back Extensions
    BW x 10 reps x 5 sets

    Comments
    -I was expecting another meh session going into this one, but it turned out great. Rack pulls were smooth, like buttah.
    __________________

    Weight: 226.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  9. #9
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    Front Squat
    230 lbs x 3 reps x 2 sets @ 7.5 RPE
    230 lbs x 3 reps x 1 set @ 8 RPE

    Bench Press
    180 lbs x 2 reps x 4 sets @ 7 RPE
    180 lbs x 2 reps x 2 sets @ 7.5 RPE

    Cable Seated Row (rope attachment)
    120 (msw) x 50 reps (13, 10, 7, 6, 4, 4, 4, 2)

    Dips
    BW x 30 reps (12, 7, 4, 3, 1, 1, 1, 1)
    __________________

    Weight: 231.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  10. #10
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    From Tuesday...

    Bench Press
    225 lbs x 2 reps x 2 sets @ 8.5 RPE
    __________________

    Weight: 231.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  11. #11
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    Deadlift
    475 lbs x 2 reps x 1 set @ 9.5 RPE
    475 lbs x 2 reps x 1 set @ 10 RPE

    Comments
    -Some dudes were using the power rack, so I just pulled from the floor instead.
    __________________

    Weight: 231.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  12. #12
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    Front Squat
    245 lbs x 2 reps x 2 sets @ 8.5 RPE
    __________________

    Weight: 231.2
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  13. #13
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    Deadlift
    305 lbs x 1 rep x 1 set @ 6 RPE
    355 lbs x 1 rep x 1 set @ 7 RPE
    405 lbs x 1 rep x 1 set @ 7.5 RPE
    455 lbs x 1 rep x 1 set @ 8.5 RPE
    505 lbs x 1 rep x 1 set @ 10 RPE - PR

    Comments
    -Wow, that's my first PR since the last meet I did, 14 months ago. First deadlift PR since the meet before that 17 months ago. Finally feeling like I'm back, now I need to work on my squat.
    __________________

    Weight: 231.2
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  14. #14
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    Almost forgot I took a video:



    You can't see it very well in the video, but my back was a bit too rounded. Because of that, when I got to the top, my shoulders were hunched over and I had to really throw them back to lock out. You can see the bar almost stops a couple inches below lockout, then I get it up.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  15. #15
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    Squat
    145 lbs x 1 rep x 1 set @ 6 RPE
    185 lbs x 1 rep x 1 set @ 6 RPE
    225 lbs x 1 rep x 1 set @ 6 RPE
    265 lbs x 1 rep x 1 set @ 7 RPE
    305 lbs x 1 rep x 1 set @ 7 RPE
    345 lbs x 1 rep x 1 set @ 8 RPE
    385 lbs x 1 rep x 1 set @ 8.5 RPE

    Bench Press
    155 lbs x 1 rep x 1 set @ 6 RPE
    185 lbs x 1 rep x 1 set @ 7 RPE
    215 lbs x 1 rep x 1 set @ 8 RPE
    245 lbs x 1 rep x 1 set @ 9.5 RPE

    Comments
    -I was sick last weekend and never did my 1RM front squat as planned (just a cold, but felt exhausted). I was going to do it today, but I've had enough front squatting for a while, so I called an audible.
    -Since I haven't back squatted in several months, I thought I should take it easy and work up to 265 or so. I did that and they were just too easy, so I kept going. 385 was way more than I thought I'd squat today, very happy with that. Back squats are my jam.


    __________________

    Weight: 230.4
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  16. #16
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    Squat
    295 lbs x 5 reps x 2 sets @ 7.5 RPE
    295 lbs x 5 reps x 1 set @ 8 RPE

    Leg Curls
    30 reps (12,12,6)

    Leg Extensions
    30 reps (12,12,6)

    Standing Calves
    45 reps (15,15,15)

    Seated Calves
    60 reps (15,15,10,10,10)
    __________________

    Weight: 230.4
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  17. #17
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    Bench Press
    185 lbs x 5 reps x 1 set @ 7 RPE
    185 lbs x 5 reps x 2 sets @ 8 RPE

    Incline Bench Press
    30 reps (12,10,6,2)

    Rope Pressdowns
    30 reps (12,8,6,4)

    Overhead DB Extensions (single arm)
    L - 30 reps (9,5,4,4,4,3,1)
    R - 30 reps (12,7,5,4,2)

    DB Side Laterals
    30 reps (12,12,6)
    __________________

    Weight: 230.4
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  18. #18
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    Chin-ups
    16 reps (3,3,2,2,2,1,1,1,1)

    Pull-ups
    9 reps (2,2,1,1,1,1,1)

    Chest Supported Rows
    30 reps (12,12,6)

    Rear Delt Flyes
    30 reps (12,10,5,3)

    Preacher Curls
    30 reps (10,6,4,3,3,2,2)
    __________________

    Weight: 230.4
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  19. #19
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    Squat
    235 lbs x 2 reps x 1 set @ 6 RPE
    270 lbs x 2 reps x 1 set @ 6 RPE
    300 lbs x 2 reps x 1 set @ 7.5 RPE
    335 lbs x 2 reps x 1 set @ 8 RPE
    365 lbs x 2 reps x 1 set @ 8.5 RPE
    400 lbs x 1 rep x 1 set @ 9.5 RPE

    Bench Press
    150 lbs x 2 reps x 1 set @ 6 RPE
    170 lbs x 2 reps x 1 set @ 7 RPE
    190 lbs x 2 reps x 1 set @ 7.5 RPE
    210 lbs x 2 reps x 1 set @ 8.5 RPE
    230 lbs x 2 reps x 1 set @ 9.5 RPE

    Deadlift
    305 lbs x 2 reps x 1 set @ 6 RPE
    350 lbs x 2 reps x 1 set @ 7 RPE
    390 lbs x 2 reps x 1 set @ 8.5 RPE
    435 lbs x 2 reps x 1 set @ 10 RPE

    Comments
    -I'm happy with the squats, I'm okay with the bench, but I'm not too happy with the deadlifts. I don't think my back should be rounding that much at only 85% of my max. Need to think about how to fix it.


    __________________

    Weight: 230.8
    Last edited by Joe B; 04-13-2013 at 01:13 PM.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  20. #20
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    Squat
    300 lbs x 5 reps x 2 sets @ 8 RPE
    300 lbs x 5 reps x 1 set @ 9.5 RPE

    RDLs
    30 reps (12,12,6)

    Front Squat
    30 reps (10,8,6,6)

    Leg Curls
    30 reps (12,12,6)

    Leg Extensions
    30 reps (12,12,6)

    Standing Calves
    45 reps (20,15,10)

    Seated Calves
    60 reps (20,20,15,5)
    __________________

    Weight: 230.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  21. #21
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    Bench Press
    190 lbs x 5 reps x 3 sets @ 7.5 RPE

    Incline DB Bench Press
    30 reps (12,10,8)

    Rope Pressdowns
    30 reps (12,12,6)

    Overhead DB Extensions (single arm)
    R - 30 reps (12,8,6,4)
    L - 30 reps (12,10,6,2)

    DB Side Laterals
    30 reps (12,8,6,4)

    Comments
    -Bench felt real good today.
    __________________

    Weight: 230.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  22. #22
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    Squat
    240 lbs x 2 reps x 1 set @ 6 RPE
    275 lbs x 2 reps x 1 set @ 6 RPE
    305 lbs x 2 reps x 1 set @ 7 RPE
    340 lbs x 2 reps x 1 set @ 8 RPE
    370 lbs x 2 reps x 1 set @ 8 RPE
    405 lbs x 1 rep x 1 set @ 9.5 RPE

    Bench Press
    150 lbs x 2 reps x 1 set @ 6 RPE
    170 lbs x 2 reps x 1 set @ 6 RPE
    190 lbs x 2 reps x 1 set @ 7.5 RPE
    210 lbs x 2 reps x 1 set @ 8.5 RPE
    230 lbs x 2 reps x 1 set @ 9.5 RPE

    Deadlift
    305 lbs x 2 reps x 1 set @ 6 RPE
    350 lbs x 2 reps x 1 set @ 7 RPE
    390 lbs x 2 reps x 1 set @ 8.5 RPE
    390 lbs x 2 reps x 1 set @ 9 RPE

    Comments
    -Squats went really well again today, so I went for a new 1RM again. It wasn't perfect - I GMed it a bit - but I'm not worried about that. It wasn't too bad, and it didn't happen on any of my work sets, so I'll chalk it up to "shit happens under max loads" and just make sure it doesn't happen again.
    -Bench also felt good, about the same as last week.
    -Deadlifts sucked again. I tried fixing my back rounding by blatantly pulling my shoulders back before even setting up. It felt okay when the weight was light, but terrible once I got to 390. So terrible that I just tried 390 again, and without overthinking it the second time... still didn't feel good though. I'm thinking about ditching the doubles and just doing singles for the deads. Perhaps I'm just too fatigued by the time I get to them.
    __________________

    Weight: 232.2
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  23. #23
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    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  24. #24
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    From yesterday...

    Squat
    305 lbs x 5 reps x 3 sets @ 8 RPE

    RDLs
    30 reps (12,12,6)

    Front Squat
    30 reps (10,10,6,4)

    Leg Curls
    30 reps (12,12,6)

    Leg Extensions
    30 reps (12,12,6)

    Standing Calves
    45 reps (15,15,15)

    Seated Calves
    60 reps (20,20,20)
    __________________

    Weight: 232.2
    Last edited by Joe B; 04-24-2013 at 06:16 AM.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  25. #25
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    Bench Press
    195 lbs x 5 reps x 1 set @ 7.5 RPE
    195 lbs x 5 reps x 1 set @ 8 RPE
    195 lbs x 5 reps x 1 set @ 8.5 RPE

    Chest Supported Rows
    30 reps (12,12,6)

    Rear Delt Flyes
    30 reps (12,12,6)

    Preacher Curls
    30 reps (12,12,6)
    __________________

    Weight: 232.2
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

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