So I’m starting my prep for my first powerlifting meet coming up in January. Not sure what to expect but will learn a lot over the next few months. Current PRs are Squat - 185kg, Bench - 135kg, and Deadlift - 215kg . At the moment I’m fluctuating around 88-92kg bodyweight, intending to enter the 90kg class.
Mon 26th Sept
Squat - 117.5 x 3, 132.5 x 3, 150 x 6
Squat (speed work) @100kg x 3 x 10
Military Press - 52.5 x 3, 60 x 3, 67 x 6, 45 x 10 x 3
Trap Bar deadlift - (ramping 3s, no grinding reps) 97 x 3, 117 x 3, 137 x 3, 147 x 3, 157 x 3, 167 x 3
Glute-Ham Raise - 10 (pad to far away from footplate), 7, 7, 7
Decline sit up (holding barbell above head) - 10kg x 10,10,10,10
chin ups - 7, 5, 5, 5
I’m working a 3 heavy days programme but I find my upper back responds really well to some high volume stuff so I’m adding 1 session focusing on just upper back each week.
Tue 27th Sept - Upper Back
Chin up on rings (1st time doign this variation)- bodyweight x 8, 5, 5, 5, 5
Bent over row - 60kg x 10, 80kg x 10, 90kg x 10, 100 kg x 10,7
straight arm pulldown - 65lbs x 20, 85lbs x 13, 105lbs x 10
one arm dumbbell row - 30kg x 20,20,20
trap bar shrugs - 77kg x 12,12,12,12
zottmann curl - 10kg x 12,10, 15kg x 10, 10kg x 10
banded woodchop - 4 x 10
No exercises were taken to failure, this session is purely to add volume to my upper back work. Back on the heavy work tomorrow, bench day!
Wed 28th Sept
Bench (paused) - 85kg x 3, 97.5kg x 3, 110kg x 6.
Speed work 4s @ 72.5kg - was only gonna do 5 sets but reps felt good so ended up doing 10 sets, 45 secs beteen sets
Low box squat (12" box, way past parallel) - bar x 5, 60kg x 3, 80 x 3, 100 x 3, 120 x 3
Wide grip paused bench - 70kg x 8, 80 x 8, 85 x 8, 90 x 5, 95 x 4
swiss bar JM press - 49kg x 8, 54kg x 8,8,8,11
Fat swiss bar chest supported row - 38kg x 15, 43 x 12, 48 x 12, 53 x 10
Tate Press - 10kg x 15, 12.5 x 12, 15 x 8
barbell rollouts - 40kg x 10,10,10
Felt good today. Ended up doing more volume than planned but felt strong so kept going.
30/9/11
Deadlift - 142.5kg x 3, 165 x 3, 184 x 8
speed work (+23kg chains) - 120kg x 2 x 10
fat bar bench - 60kg x 3, 70 x 3, 80 x 3, 90 x 3, 95 x 3, 100 x 3, 105 x 3
safety bar good morning - 80kg x 8,8,8,8,9
rear foot elevated split squat - dumbbells, 10kg’s x 10, 12.5s x 10, 15s x 10, 17.5s x 10
fat e-z bar curl - 26kg x 10, 28.5 x 10, 31 x 10, 33.5 x 10, 36 x 7
cable rope crunch - 55lbs x 15, 70lbs x 15,18
Mon 3rd october
Squat - 125kg x 5, 140 x 3, 158 x 5
speed work 7 x 3 @ 100kg 28kg chains (45 secs between sets)
Military pres - 55kg x 5, 62.5 x 3, 70.5 x 4 - 3 x 10 @47.5kg
Trap Bar deadlift - triples @ 56kg, 96, 116 then singles @ 126, 136, 146, 156, 166, 176, 186, 196
GHR - 8,8,8,6 3 slow eccentric with assisted concentric
weighted decline sit up - 10kg x 11,11,11
chin ups - 8,8,5
Tue 4th October
Upper back volume day
Pull ups on rings - 5 x 6 reps
bb bent over row - 85kg x 5 x 10
band assisted pull ups - overhand x 14, underhand x 13, neutral grip x 10 (very short rest)
single arm db row - 32.5kg x 3 x 20
trap bar shrugs - 67kg x 4 x 15, 1 x 13 3 cheat reps
zottmann curls - 10kg db’s x 5 x 10
band woodchops - 4 x 11
Wed 5th October
Bench (paused) - 90kg x 5, 102.5 x 3, 115 x 5
speed work 28kg chains - 70kg 4,4,3,3 remove chains - 4,4,4,4,4,4
v. low box squat (12" box) working up to a single without grinding- bar x 7, 60kg x 3, 80 x 3, 100 x 3, 110 x 1, 120 x 1, 125 x 1, 130 x 1, 135 x 1, 140 x 1
wide grip bench w/fat grips - 85kg x 8,8,6,5,8
swiss bar JM press - 54kg x 10,9,10,10,11
fat angled bar chest supported row - 43kg x 12,12,12,15
Tate press - 12.5kg x 15,12,12,13 15 regular presses
cable rope crunch - 75lbs x 15,15,15,17 s/s light reverse hypers - bodyweight x 4 x 10
Friday 7th October
Deadlift - 155kgx 5, 175 x 3, 195 x 5
speed work @120kg 28kg chains - 3 x 10
reverse band incline press - 70 x 5, 80 x 5, 90 x 5, 95 x 3, 100 x 3, 105 x 3, 110x 2, 115 x 2, 120 x 1, 125 x 1 - cluster @ 110kg - 2,2,1,1
safety squat bar good morning- 85kg x 8,8,8,8,9
rear foot elevated split squat- 17.5kg db’s x 10,10,10,11
fat e-z bar curl- 31kg x 10,10,10,10,12
GHR sit up - 10,10,10,12
Feeling awesome at the moment… full of energy in the gym, and can afford to up my food intake a bit. Lost a couple of kg’s over the last couple of weeks, weighing at 87kg right now