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Powerlifting Journal: Jan 2022 - Bread A Day Kept the Squat Away

Powerlifting Journal: Jan 2022 - Bread A Day Kept the Squat Away

Bench more, even if you don't like it.

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Daniel Lee
Jan 30, 2022
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Powerlifting Journal: Jan 2022 - Bread A Day Kept the Squat Away
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The following is a powerlifting article for OMD Journal. None of this is health, nutrition, training advice.

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January 2022 Highlight

Training Period:

January 2 to January 29

Training Highlights:

Squat: 400lbs x 2 reps / 365 x 4 reps

Bench Press: 265lbs x 3 reps

Conventional Deadlift for 300 Tempo: 430lbs x 2 rep

Over Head Press (OHP): 115lbs x 8 reps

Chin-ups: 50lbs x 5 reps

Bodyweight Pull-ups: 560 total reps in month

Daily average steps: ~8,906 steps

Nutrition Highlights: 

Daily average fast: ~16.7hrs

Daily average calories burned: ~2,777kcal

Alcohol consumption: zero

Recovery Highlights:

Daily average sleep time: ~6h 50m

Reflections are divided into the following:

  • Training

  • Nutrition

  • Recovery

The long-term goal for training from the inaugural October Journal is attached at the bottom if you’d like a refresher on what the point of all this is. 


Training 

Period covered

  • January 2 - January 29

January Training Schedule:

  • Sunday - Cardio/Pull

  • Monday - Day 1

    • Competition Squat; top set of 2 @ RPE 8; ~5 work sets

    • Close Grip Bench; top set of 5 @ RPE 9; ~4 work sets

    • Single-leg RDL; 3x10 @ RPE 8 max

    • Weighted Chins; 3 set for ladder up to 5 reps max per set

  • Tuesday - Day 2

    • Competition Bench; top set of 3 @ RPE 9; ~5 work sets

    • High-bar Squat (switched halfway from Front Squat); top set of 5 @ RPE 9; ~4 work sets

    • OHP; 3 sets for ladder up to 8 reps 

    • Monster walks; 3x15

  • Wednesday - Cardio/Pull

  • Thursday - Day 3

    • Conventional Deadlift 300 Tempo; top set of 2 @ RPE 9; ~6 work sets

    • Feet-up Bench; top set of 5 @ RPE 9; ~5 work sets

    • Single leg glute raises 3 x 10

    • Weighted Chins; 3 set for ladder up to 5 reps max per set

  • Friday -  Cardio/Pull

  • Saturday -  Day 4

    • Competition Squat; top set of 4 @ RPE 8; ~5 work sets

    • Paused (2-sec) Bench; top set of 4 @ RPE 9; ~4 work sets

    • OHP; 3 sets for ladder up to 8 reps 

    • Reverse Lunge; 3 sets for ladder up to 10 reps 

Exercise selection divided by movement patterns:

  • Day 1: Squat + Horizontal Push + Glute/Hamstring Accessory + Vertical Pull

  • Days 2 & 4: Squat + Horizontal Push + Glute/Hamstring Accessory + Vertical Push

  • Day 3: Hip Hinge + Horizontal Push + Glute/Hamstring Accessory + Vertical Pull

  • Cardio/Pull: Vertical Pull + Horizontal Pull + Shoulder Rotation + Cardio

To start, I would recommend reading the October Powerlifting Journal to get an understanding of movement patterns (e.g. vertical push, horizontal pull, hip hinge) and intensity measures (i.e. RPE). I explained my approach in depth in the inaugural issue and without the context, this might sound like a bunch of mumbo jumbo. 

A Mental End

The month ended with a deload I didn’t want to take. But that seems to be the case with most deloads. They are the solution to moments of frustration from stalled progress. 

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