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Littleliam's Natty Powerlifting Journal

28/07/21
AM BW 91.9

Did my first Jujutsu class in years. Think the last time I did it is in this log way back when.

Hour and a half.

Didn’t die. Will go back next week.
 
03/08/21

AM BW 91.0

Ok, 18 weeks till next comp. Going to run https://liftvault.com/programs/powerlifting/extended-russian-power-routine-spreadsheet/ twice.

With a few mods. And conservative maxes to start. I’m at about 60% of my best at current.

SQUAT: Safety Squat Bar , close stance, oly heels

Bar xWarmup
60 x2
60 x2
100 x2
100 x2
140 x2 x6 sets

BENCH: power bar, oly heels, paused last rep.

bar xWarmup
40 x3
60 x3
80 x3

100 x3 x6 sets

CHINS: weighed vest, dead hang.

+10 x3 x6 sets

hard session that.

Squats got better as moved through the sets.
Bench felt solid. Reminded myself to give a fuck on set up.
Chins were hard lol

Done.
 
07/08/21

AM BW 91.2

Back raises - warmup

DEADLIFT

60 x5 - should have done 10
100 x3
140 x3

180 x3 x6 sets

OHP

Bar x10
30 x3
40 x3

50 x3 x6 sets

CHINS

BW x3 x6 sets
 
Couple of things firstly what are the old school plates at the very end of your plate rack? Secondly if you ever want to add a bit of lower body volume you can belt squat on one of those low pulleys. You will just need something like the heavy dumbbells to weigh the base down.
 
Mr mac said:
Couple of things firstly what are the old school plates at the very end of your plate rack? Secondly if you ever want to add a bit of lower body volume you can belt squat on one of those low pulleys. You will just need something like the heavy dumbbells to weigh the base down.
Click to expand...


C5118533-F6CE-4E78-BD93-09D9E89E4FD5.jpeg


They are this chromed weider and 3 like on the right.

Yeah I have a set of deadlift blocks I could use for belt squatting with the pull down/low row and a dip belt.

All work capacity is shit atm though
 
Last edited:
31/08/21

BW 93

ok been a bit awol with taking leave and stuff

rearranged my prep design to do 5 weeks of dynamic work to reset neural adaptions, then I’ll start adding in % and volume. Tonight was

CAMBERED BAR BOX SQUATS

20x5
20x5
60x5
100x3

135x2x10sets
done.

cobwebs off
 
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