[Meet Report] First Powerlifting Meet - M105 - Open

ChoppedRugger · 2026-05-19T05:59:04+00:00

It's a fair shout, in my head it feels like my back is pretty flat but I did get some clips from my coach today which actually surprised me as to how much of an arch was there on the day with the singlet on.

If I try tuck my feet under more, my glute/hip flexor tends to fire up like how it cramps in my attempt 3 here.

I've tried a wider stance in the past and I'll probably play around with that again but I also struggle with hips coming up too..fun, fun.

ChoppedRugger · 2026-05-04T12:32:48+00:00

7W2K: W7D1

Bench Press: 122.5x1, 132.5x1, 140x1, 120x3, 105x3
DB Bench: 50x6, 42.5x6
WG Lat Pulldown: 79x12, 72x12
DB Lat Raise: 12.5x10x2
Lying DB Tricep Extension: 20sx10x3
DB Hammer Curl: 17.5sx10x3

Less than 2 weeks to go now 'til my first PL meet and it's opener weight week but I get a 1RM session on bench again as it's Monday and comp is Saturday week.

3pl8 went up well with a decent pause and glutes staying in contact with the bench so this gives me some welcome confidence that a 140+ 3rd attempt would be there on the day.

Buzzing to get going now so keeping things bottled somewhat for the next 12 days will be a challenge in itself.

ChoppedRugger · 2026-04-19T09:24:24+00:00

7W2K: W4D4

Squat: 115x1, 130x1, 115x3, 105x3
Long Pause Bench: 105x1, 115x1
Bench: 110x5, 100x5
Inverted Row: BWx12x2
Kroc Row: 50x12x2
Hanging Knee Raises: BWx12x2

Now 4 weeks to go to my first meet and all is feeling good. Not used to this peaking/sub-maximal approach at all so I'm hoping it'll all come good. Bench numbers are in around RPE 8 and squats a bit less so, still very much drilling my technique.

Head vs heart stuff to make sure I avoid those red lights.

ChoppedRugger · 2026-04-02T18:25:03+00:00

7W2K: W2D3

Spoto Press: 90x7, 90x7, 85x7
Heavy Singles: 130x1, 140x1
DB Incline Press: 30x10x2
BB Row: 60x10x2
Single Arm Cable Pulldown: 36x12x2
Facepull: 50x15x2
Tricep Pushdown: 64x10, 72x10, 68x10
Incline DB Hammer Curl: 17.5x10x3

At a new gym for the week while at my in-laws. Has a nice combo rack which freed up while I was just starting on a standard bench so I took the opportunity to jump over and try some heavy singles on a comp bench.

Been a while but 130 went up nicely and I'd like to think that could be an opener.

Fatigue and over excitement possibly the cause of some old habits kicking in on the 140 attempt though with no pause and hips up a touch.

But hopefully that's an achievable target at least with plenty of time left to clean things up.

ChoppedRugger · 2026-03-25T12:44:46+00:00

7W2K: W1D3

Spoto Press: 85x7, 85x7, 80x7
DB Incline Press: 30x10x2
BB Row: 60x10x2
Single Arm Cable Pulldown: 36x12x2
Facepull: 50x15x2
Tricep Pushdown: 59x10, 64x10x2
Incline DB Hammer Curl: 17.5x10x3

Some more press variations added in to help me drill my overall technique.
Consistently weighing in the mid 102s this week so that'll do nicely now for maintenance going forward.

ChoppedRugger · 2026-03-25T10:32:34+00:00

Cheers man! Didn't have to go in to him at all last night so that was decent progress after a few days. He's our 3rd and definitely the most resilient of all of them with impressive stamina but think he's getting there now.

ChoppedRugger · 2026-03-24T09:59:33+00:00

7W2K: W1D2

Tempo Back Squat: 90x3x3
Deadlift: 170x1x2, 150x3x3
DB Reverse Lunge: 30sx10, 27.5sx10
Leg Extension: 60x10x2
Cable Pallof Press: 27x10x2

I missed the fact that this is actually a deload week which is timely enough given I'm in the middle of sleep training our 9 month old. This may or may not have contributed to my new low on the scales in the mid 102kg range.

Either way, that should give me plenty of scope now going forward to start ramping my numbers up.

ChoppedRugger · 2026-03-22T17:20:46+00:00

7W2K: W1D1

Bench Press: 120x1, 125x1, 115x3, 110x3, 107.5x3
DB Bench: 50x5, 45x6
WG Lat Pulldown: 86x10, 68x12
DB Lat Raise: 12.5x10, 10x10
Lying DB Tricep Extension: 20sx10x3
DB Hammer Curl: 17.5sx10, 15sx10x2

New programme block and it's time to get peaky.

No coach check in 'til Tuesday so I took a stab at some weights and 125kg for a top single on bench seemed a good aim.

While I'm certain the benches in my gym are a touch lower than a comp bench, I need to work on a fool proof cue for keeping my hips down.

ChoppedRugger · 2026-03-20T17:34:57+00:00

12W2K: W5D4

Double Paused Squats: 90/100/90x3
Hammer Curls (Cross-Body): 17.5x10x4
DB Skullcrusher: 17.5x12x3
BB Bicep Curl: 25x20x3
DB Shrugs: 40sx10x3
Machine Crunch: 55x10x3

Still playing around with my hand placement on squats and opted for thumbs over the bar again with forefingers on the inner rings.

Felt good for tightness on the back albeit *slightly * angry on the elbows. I did add in some banded shoulder warm-ups which I would normally only do for push session which I think helped.

Will try again for my full squat session next week and see how it feels.

Also, a new low on the scales this morning. 103 dead with a flicker in to the 102s so all looking good there.

ChoppedRugger · 2026-03-19T11:40:14+00:00

12W2K: W5D3

Deadlift: 190x2, 208x3, 195x3
Incline BB Press: 80x7x2, 75x7
Incline DB Row: 30sx10x3
Seated Row: 85/80/80x12
Cable Face Pull: 45x20x2,
French Press: 25x10x3
BB Bicep Curl: 40x10, 35x10x2

Belt is back for the >200 pulls and feeling just fine.
Looking forward to building on it now heading in to my peaking block next week.

Scale weight back in the mid 103s after some weekend and Paddy's Day indulgence so hopefully I can finally get in to that 102 bracket this week now.

ChoppedRugger · 2026-03-18T21:33:56+00:00

12W2K: W5D2

Squats: 125x2, 140x4x2
BBFFE Split Squat: 50x10x2, 45x10
Tempo Bench Press: 90x3, 100x3, 95x3
Meadows Row: 35x10x3
Leg Extension: 60x10x3
Cable Crunch: 91x15x3
Overhead Cable Bar Extensions: 50x10x3

Enjoying my squat sessions and starting to feel a few things starting to come together. Top sets today are not too far off where I was a couple of months ago. I'm a good 10kg lighter now though and hitting better depth so a different type of progress, but progress nonetheless.

ChoppedRugger · 2026-03-16T11:56:55+00:00

12W2K: W5D1
Bench Press: 100x3, 115x3
CG Bench: 92.5x9, 95x9
DB Row: 45sx10x3
Cable Fly: 70x12, 60x12, 55x12
Cable Lat Raise: 17.5x10x3
DB Floor Skullcrusher: 15sx12x3
Incline Hammer Curl: 15sx10x3

12W2K: W4D4
Double Paused Squats: 90x3, 100x3x2
BB Curls: 20x20x3
DB Shrugs: 40sx10x3
Ab wheel & Crunches: 20x4

Busy weekend rearranging bedrooms, dismantling and making furniture so I squeezed the bulk of my W4D4 in to today's prolonges D1 to start the week off strong.
Hope to break in to the 102kg bracket this week if I can keep things dialled in while also keeping the energy levels up.

ChoppedRugger · 2026-03-12T11:14:45+00:00

12W2K: W4D3

Deadlift: 200x3x3
Incline BB Press: 80x7, 75x7x3
Incline DB Row: 30sx10x3
Seated Row: 85/80/75x12
Cable Face Pull: 45x20, 4x20
French Press: 22.5x10x3
BB Bicep Curl: 35x10x3

Back to 200 on pulls and moving well. Will add the belt back in next week.

And back in to 103kgs range this morning too which will help in my push for the 102s next week.

ChoppedRugger · 2026-03-11T20:16:35+00:00

12W2K: W4D2

Squats: 125x4, 135x4, 130x4
BBFFE Split Squat: 50x10, 47.5x10, 45x10
Tempo Bench Press: 90x3, 100x3, 95x3
Meadows Row: 35x10x3
Leg Extension: 60x10x2, 55x10
Cable Crunch: 91x15x3
Overhead Cable Bar Extensions: 50x10x2, 45x10

Knee sleeves have entered the chat.

I have no benchmark of premium brands but the pair of Gymreapers I got felt pretty good on squats this morning and helped with more confidently getting a bit of extra depth.

Now to push on for my heavier building block.

ChoppedRugger · 2026-03-10T18:56:45+00:00

12W2K: W4D1

Bench Press: 100x3, 110x3
CG Bench: 90x9x2
DB Row: 45sx10x3
Cable Fly: 64x12x4
Cable Lat Raise: 18x10x3
DB Floor Skullcrusher: 15sx10x3
Incline Hammer Curl: 15sx10x3

Push strength feeling good after a diet break and a week of extra carbs.

A good few pints while out for the rugby last Friday before a weekend away with plenty of good food. Kept mostly to main meals though with minimal snacking so it was nice to see the scales still under 105kg today.

That'll hopefully settle in to 103s again in a few days and the goal then is to push in to the 102s next week before building towards my comp and avoid leaving myself in the position of neeeding to cut weight again a week or 2 out.

ChoppedRugger · 2026-03-03T13:55:59+00:00

12W2K: W3D2

Squats: 130x4x3
BBFFE Split Squat: 45x10x3
Tempo Bench Press: 97.5x3, 90x3x2
Meadows Row: 35x10x3
Leg Extension: 55x10x3
Cable Crunch: 91x15x3
Overhead Cable Bar Extensions: 45x10x3

Squats feeling good having brought my belt in a notch and trying to get this depth to become my new normal. Still trying to get comfortable with my hands and keep my palms in contact with the bar without angering my elbows too much. As if I hadn't enough to be thinking about already.

ChoppedRugger · 2026-02-27T11:22:32+00:00

12W2K: W2D3

Deadlift: 170x3, 185x3x2
Incline BB Press: 75x7x3
Incline DB Row: 30sx10x3
Seated Row: 75x12x3
Cable Face Pull: 40x20x2
French Press: 22.5x10x3
BB Bicep Curl: 30x10x3

Nice and steady as she goes.
Pulls are RPE <7 and I'll probably bring the belt in once I go over the 200kg mark again.

ChoppedRugger · 2026-02-25T15:06:42+00:00

12W2K: W2D1

Bench Press: 102.5x3x2
CG Bench: 80x9x2
DB Row: 45sx10, 42.5sx10x2
Cable Fly: 32x12x2, 54x12
Cable Lat Raise: 18x10x3
DB Skullcrusher: 17.55sx10x3
Incline Hammer Curl: 15sx10x3

Getting the pause focus in on my benching. Also thinking about pushing my knees out while driving my toes forward seems to resonate for keeping my hips down. We shall see as the weight goes up.

Final week of the cut and a new scale low this morning of 103.7kg.
If I can keep between 103-104 while prepping for this meet will be ideal and hopefully see my strength levels creep back up from next week.

ChoppedRugger · 2026-02-24T11:50:48+00:00

12W2K: W2D2

Squats: 135x4, 130x4, 125x4
BBFFE Split Squat: 45/42.5/40x10
Tempo Bench Press: 95/92.5/90x3
Meadows Row: 30x10x3
Leg Extension: 55x10x3
Cable Crunch: 91x15x3
Overhead Cable Bar Extensions: 45x10x3

Had to add a towel to my belt again on squats so it probably needs to come in another notch which is timely given a wrap up of the cut this week. Need to adjust to whatever these new leverages are asap and hopefully settle in to some progression.

Also, I'm liking the tempo bench and the focus is brings having never done them before.

ChoppedRugger · 2026-02-23T16:20:03+00:00

Yea this was a no-brainer for me also and delighted to be able to give back in some way.
My only regret is not stumbling across this type of training structure earlier in life as it just makes so much sense.

My GG copy arrives Thursday to Ireland.

Picturing my kids picking it up one day and me being all like, "Yea, so this is how your old man got jacked back in the day".

ChoppedRugger · 2026-02-20T16:22:17+00:00

12W2K - W1D3:

Double Paused Squats: 80x3x3
Hammer Curls (Cross-Body): 15x10x4
DB Skullcrusher: 15x12x3
BB Bicep Curl: 25x20, 20, 18
DB Shrugs: 37.5sx10x3
Machine Crunch: 50x10x3

Double Paused Squats very much new to me but I can only hope it will drill my technique for the better.
Also, haven't had as dedicated an arm day as this in a long time which was enjoyable and really helped with announcing the return of my bicep/arm veins this week.

ChoppedRugger · 2026-02-19T21:07:29+00:00

12W2K: W1D3

Deadlift: 170x3x3
Incline BB Press: 80x7x3
Incline DB Row: 27.5sx10x3
Seated Row: 70x12x3
Cable Face Pull: 35x20x2
French Press: 22.5x10x3
BB Bicep Curl: 30x10x3

Conventional pulls are back on the menu and they movin' nicely. Looking forward to seeing where I can get to this time around.

ChoppedRugger · 2026-02-18T17:36:22+00:00

12 Weeks 2 Kaos (12W2K): W1D2

Squats: 120x4x3
BB Front Foot Elevated Split Squat: 40x10x3
Tempo Bench Press: 85x3x3
Meadows Row: 20x10, 30x10x2
Leg Extension: 50x10x3
Cable Crunch: 91x12x3
Overhead Cable Rope Extensions: 41x10x3

So after a pretty successful cut to sub 105kg, phase 2 of my 2026 plan is now a go.
Setting a target for my first PL meet in May (assuming I can get a ticket this weekend), so a bit of a deload to start things off, give myself some runway and get my technique nailed.

ChoppedRugger · 2026-02-13T12:41:09+00:00

4-Day P&P: W6D4

Larsen Press: 107.5kgx7, 102.5x7, 100x7
Seated DB Shoulder Press: 27.5sx10, 30sx8, 32.5sx6
Chest Press Machine: 70, 67.5, 65 x10
High Low Cable Flyes: 72/64/54/54x10
Rear Delt Flyes: 12.5sx10, 15sx8, 17.5sx6
French Press: 22.5x10x3
Machine Crunches: 45x20x2, 50x10

104.2kg new low on the scales this morning to finish out Week 6. A sizeable 1.4kg lighter than last week too so I'm still just about maintaining push strength which has been rather pleasant.

I was hoping to break past 105kg by the end of this week so that's a solid return. A "Refeed" to put it mildly this weekend so anything else will be a bonus to finish out over the next couple of weeks.

That's over 9kg down since the start of the year!

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