The Iron Ostrich Training Log
 

Haven't posted on here in a couple of years. Decided to start this log as the next step in reaching my powerlifting goals, should be easier to review and track my lifts. Currently 8 weeks out from a competition.

Sumo Deadlifts
165x2
200x2
240x2
275x2
320x2
350x2
385x1

Deficit Deadlift (Conv.)
165x5
200x5
240x5


Suspended Good Mornings (SSB)
45x10
110x8
125x8

Minimal assistance work today as energy levels were down.

Bodyweight is around 180-185lbs

Squats

55x10
110x5
175x5
220x2
270x2
270x2 Suit Bottoms ---->
330x2
380x2


Narrow Stance Box Squats

100x10
140x10
160x8


Next week I will work up to my opener (405) for a double, straps down. Wasn't in the cards tonight. Haven't done narrow stance squats in over a year, going to use them more often to help with deadlift. Short workout as I started late tonight.

Good luck with your powerlifting prep.

I have to ask, is "Iron Ostrich" your nickname? Do you have really long legs? : )

Hah, yes, I have really lanky, ostrich legs. My calves are non-existent.

Dynamic Bench Press (against mini band)
Week 2, 55%

45x10
78x5
100x5
122x5

132 for 8 sets of 3 reps

Tate Presses

20s x12
30s x10
35s x6
20s x15

Military Press

45x12
75x12
95x8
105x5


Decided to add some military press in to change up my assistance exercises.
Felt tight and stable on bench, good speed.

Sumo Deadlifts
165x3
210x3
250x2
275x2
320x2
360x2
360x1x2 Suit On
405xMiss

Conv. Deadlift (Defecit)

165x5
210x5
250x5


Dumbell Rows

30s x10
35s x10
40s x10


Tried my suit on for a couple of reps on deadlifts, will still pull raw at the meet. Energy levels were decent. Form/technique still needs a lot of work with suit.

Squats
55x10
110x5
175x5
220x3
285x2
285x2 Suit Bottoms
330x2
395x2 Straps up, belt
425x2


Narrow Stance Box Squats

55x10
110x10
160x8
180x8

Starting to put my suit straps up from here on out to get used to the tension. Felt pretty good today, really focused, weights moved pretty easy.
5 weeks of training left. Should be able to hit a PR at the meet.

Squats

55x10
110x5
175x5
220x3
285x2
285x2 Suit Bottoms
330x2
395x1 Straps up
435x1x2 Belt, Rev Light Band

Worked up to my planned 2nd attempt.
Didn't train at all last week, have been a bit stressed out. Time to put the hammer down and stay serious.

What are your previous PR's?
Are you lifting at that 181 pound class?

My previous PRs were 440 squat, 259 bench, and 419 deadlift.
Yes, I will be in the 181 class.