A Powerlifter in the Making

Training Training Logs
41

Training log of 13.10.2015

Bench Day

Incline Bench:

Bar x15
40kg x12
60kg x10
80kg x4
90kg x5 ( Rep PR )
100kg x2 ( Rep PR )

Flat Bench:

Bar x12
60kg x15
70kg x20 ( Rep PR )
80kg x16 ( Rep PR )
80kg x5

CG Bench:

60kg x8
60kg x6

Cable Cross-Over:

7.5kg x15
7.5kg x15
10kg x12
10kg x12

Tricep Pressdown:

15kg x20
20kg x20
20kg x15
27.5kg x12

High Cable Cross-Over:

7.5kg x15
7.5kg x12
10kg x12
10kg x12

Decline Bench DB Tricep Extension:

10kg x12
14kg x12
14kg x12

42

Training log of 14.10.2015

DL stance box squat:

60kg x8
80kg x4
100kg x4
120kg x4
140kg x3
160kg x1
180kg x1 ( PR )
120kg x10
100kg x15

Leg Extension:

40kg x20
60kg x15
80kg x12
80kg x12
80kg x12

Standing Smith Machine Calf Raises:

50kg x20
50kg x20
50kg x15
50kg x12
50kg x12
50kg x12

43

Training log of 16.10.2015

Shoulders and Biceps

Seated Smith Machine OHP:

30kg x15
50kg x8
70kg x4
80kg x6 ( Rep PR )
60kg x10

Arnold Press:

12kg x12
14kg x12
14kg x12

Side lateral raises:

6kg x15
8kg x15
8kg x12
10kg x12
12kg x12
12kg x12
8kg x15 ( Dropset 1 )
6kg x20 ( Dropset 2 )
12kg x12
10kg x12

Cable Side Lateral Raises:

3.75kg x15
5kg x12
6.25kg x8
5kg x12
3.75kg x15

DB Front Raises:

10kg x12
10kg x12
10kg x12
10kg x12
10kg x12

Barbell Front Raises:

15kg x12
25kg x12
25kg x12

High Cable Rear Delt Flies:

3.75kg x15
5kg x12
6.25kg x12
5kg x12

DB Rear Delt Flies:

8kg x12
8kg x12
8kg x12

Alternating DB Curls:

10kg x12
12kg x12
14kg x12

Hammer Curls with hold at the top:

8kg x12
8kg x12
8kg x15

Reverse Curls:

20kg x12
15kg x15
15kg x12

Rope Hammer Curls:

12.5kg x12
12.5kg x12
10kg x12

44

Training log of 18.10.2015

Deadlift Day

Deadlift:

60kg x12
80kg x8
100kg x6
120kg x4
140kg x3
160kg x7 ( Rep PR )

DL stance box squat:

60kg x12
80kg x10
80kg x8
100kg x12

45 degree back extension:

40kg x15
60kg x12
80kg x8
90kg x8

Yates Rows:

40kg x15
60kg x12
80kg x12
100kg x6
120kg x4
100kg x6
80kg x12

Barbell Shrugs:

60kg x20
80kg x20
100kg x15
120kg x15

Cable Rows:

35kg x20
50kg x12
65kg x12
75kg x10 ( Rep PR )

Leg Curls:

40kg x15
60kg x12
80kg x10
100kg x10
100kg x10
100kg x10
100kg x10
100kg x10

Plate Pinches:

10kg Plate xFailure
10kg Plate xFailure
10kg Plate xFailure
10kg Plate xFailure
10kg Plate xFailure

45

Training log of 20.10.2015

Barbell Flat Bench Press:

Bar x12
30kg x12
50kg x10
70kg x6
80kg x4
90kg x12 ( Rep PR )
80kg x4

Side Bends:

24kg x20
24kg x20
24kg x20
24kg x20

DB Hammer Curls:

6kg x20
8kg x15
10kg x15
12kg x12
14kg x12

Incline Bench Press:

60kg x10
60kg x10

Barbell Crunch:

30kg x20
30kg x20
30kg x20
30kg x20

Side Lateral Raises:

6kg x20
8kg x20
8kg x20
8kg x20
8kg x20
8kg x15

Tricep Pressdown:

15kg x20
20kg x15
27.5kg x12

Cable Hammer Curls:

12.5kg x20
15kg x15
15kg x15

Chest Press:

50kg x15
60kg x12
70kg x12

Reverse Curls:

15kg x20
20kg x15
25kg x12

Rope Tricep Pressdown:

12.5kg x12
15kg x12
15kg x15

Pectoral Machine:

30kg x20
40kg x12
40kg x10

Did most sets in a circuit fashion: 3 exercises done back-to-back.

46

Training log of 21.10.2015

DL stance box squat:

60kg x12
80kg x10
100kg x6
120kg x5
140kg x12 ( Rep PR )
120kg x15 ( Rep PR )
100kg x15

Leg Extensions:

40kg x20
60kg x20
70kg x20
70kg x20

47

Training log of 23.10.2015

Shoulders and Biceps

Seated Smith Machine OHP:

Bar x15
30kg x12
50kg x10
70kg x5
80kg x6 ( Clean, Rep PR )
65kg x12
65kg x8
65kg x8
50kg x12
50kg x8

Side Lateral Raises:

6kg x20
10kg x15
12kg x15
14kg x15
14kg x12
10kg x12 ( Dropset 1 )
6kg x15 ( Dropset 2 )

Incline DB Curls:

6kg x15
8kg x12
10kg x12
8kg x12

Cable Side Lateral Raises:

3.75kg x15
5kg x15
6.25kg x12

Rope Hammer Curls ( Slow Reps ):

12.5kg x15
15kg x15
20kg x12

DB Front Raises:

12kg x12
16kg x12
16kg x12

Barbell Reverse Curls:

15kg x15
20kg x15
25kg x15

High Cable Rear Delt Flies:

2.5kg x15
5kg x15
6.25kg x15

DB Scott Curl:

10kg x12
12kg x12
12kg x12

*Exercises were done on a Superset fashion

48

Training log of 25.10.2015

Deadlift Day

Deadlift:

60kg x12
80kg x10
100kg x6
120kg x3
140kg x1
150kg x1
165kg x6 ( Rep PR )

DL stance box squat:

50kg x12
70kg x10
90kg x8
110kg x8
110kg x12

Beltless Romanian Deadlift:

80kg x20

45 degree Back Extension:

Bar x12
60kg x12
80kg x8
90kg x12 ( Rep PR )

DB Rows:

20kg x12
32kg x10
32kg x9

Shrugs:

50kg x15
70kg x15
90kg x12
110kg x12
120kg x20 ( Rep PR )

Cable Rows:

35kg x12
50kg x12
65kg x8
80kg x8
50kg x17

Leg Curls:

40kg x15
80kg x12
105kg x10 ( Rep PR )
105kg x10
105kg x8
105kg x8
105kg x8
80kg x20

Plate Pinches:

two 5kg Plates xFailure
two 5kg Plates xFailure
two 5kg Plates xFailure
two 5kg Plates xFailure
two 5kg Plates xFailure
10kg Plate xFailure

Note:

Will be increasing the RDL 10kg each week

49

Training log of 27.10.2015

Bench Press:

Bar x15
30kg x12
50kg x10
70kg x6
90kg x4
90kg x4
70kg x10

Hammer Curls:

6kg x20
8kg x15
10kg x12
14kg x12
16kg x12

DB Incline Press:

20kg x12
26kg x12
26kg x15
28kg x12

Reverse Curls:

20kg x15
25kg x12
25kg x12

Incline DB Flies:

10kg x12
16kg x12
14kg x12

DB Scott Curls:

8kg x12
12kg x12
12kg x12

High Cable Cross-Over:

6.25kg x15
7.5kg x15
10kg x15
12kg x12
15kg x12

Tricep Pressdown:

15kg x15
20kg x12
25kg x12
30kg x12

Incline Machine Press:

50kg x12
60kg x8
50kg x12

Rope Pressdown:

12.5kg x15
15kg x12
12.5kg x12

DB Skull-Crushers:

12kg x12
12kg x12
8kg x12

Barbell Curls:

30kg x12
30kg x12
30kg x12

50

Training log of 28.10.2015

DL stance box squat:

60kg x12
80kg x8
100kg x6
120kg x4
140kg x2
150kg x6
120kg x8
100kg x10

Leg Extension:

40kg x20
65kg x20
75kg x20
75kg x20

Leg Curls:

40kg x15
60kg x15
60kg x15

51

Training log of 30.10.2015

Seated Smith Machine OHP:

Bar x15
30kg x12
50kg x8
60kg x6
70kg x4
80kg x4

Machine OHP:

40kg x12
60kg x8
80kg x8
90kg x1
50kg x12 ( Dropset 1 )
30kg x12 ( Dropset 2 )

Standing Barbell OHP:

30kg x12
40kg x8
50kg x8

Side Lateral Raises:

6kg x20
8kg x15
8kg x15
10kg x12

DB Front Raises:

10kg x12
12kg x12
14kg x10

Barbell Upright Rows:

15kg x12
20kg x12
25kg x12

DB Rear delt flies:

8kg x12
12kg x12
12kg x12

High Cable Rear delt flies:

3.75kg x12
5kg x12
6.25kg x12
3.75kg x12

DB Hammer Curls:

8kg x15
12kg x12
16kg x12
20kg x15 ( Rep PR )

Rope Hammer Curls:

12.5kg x12
15kg x12
20kg x12
12.5kg x15

Reverse Curls:

15kg x12
20kg x12
25kg x15 ( Rep PR )

DB Scott Curls:

8kg x12
10kg x12
12kg x12

52

Training log of 01.11.2015

Deadlift:

60kg x5
80kg x5
100kg x5
120kg x3
140kg x1
155kg x1
170kg x4 ( Dead Stop, Rep PR )

Beltless Neutral Grip Romanian Deadlifts:

100kg x20 ( Rep PR )

Barbell Shrugs:

60kg x15
100kg x10
130kg x10 ( Rep PR )

DB Shrugs:

32kg x20
38kg x40 ( Rep PR )

Cable Rows:

35kg x20
50kg x12
65kg x8
80kg x6

DB Rows:

32kg x15
32kg x15

Leg Curls:

40kg x15
60kg x12
80kg x10
110kg x9 ( Rep PR )
110kg x8
110kg x8
110kg x7
90kg x20 ( Rep PR )
80kg x20

Plate Pinches:

Two 5kg Plates xFailure
Two 5kg Plates xFailure
Two 5kg Plates xFailure
Two 5kg Plates xFailure
Two 5kg Plates xFailure

53

Training log of 02.11.2015

Calves, Abs and Biceps

Standing Smith Machine Calves:

50kg x15
70kg x15
90kg x12

Seated Smith Machine Calves:

30kg x15
50kg x15
90kg x12
110kg x12

Machine Calves:

30kg x12
50kg x12

Leg Press Calves:

60kg x12
100kg x12
120kg x12

Barbell Crunch:

30kg x15
35kg x15 ( Rep PR )

Decline Barbell Crunch:

30kg x15
40kg x15

Decline Leg Raises:

BW x15

Reverse Curls:

15kg x12
30kg x12

DB Holds:

28kg x40s

EZ-Bar Scott Curls:

15kg Plates Per Side x12
15kg Plates Per Side x12
15kg Plates Per Side x12

Hammer Curls:

18kg x12
18kg x12
22kg x15 ( Rep PR )

Barbell Curls:

30kg x12
30kg x12
30kg x12

High Cable Curls:

5kg x15
6.25kg x12
7kg x12

54

Training log of 03.11.2015

CG Flat Bench Press:

Bar x15
40kg x12
60kg x8
80kg x10 ( Rep PR )
90kg x5 ( Rep PR )

DB Flat Bench Press:

20kg x12
28kg x8
32kg x14

Incline DB Flies:

12kg x12
12kg x12
14kg x12

Cable Cross-Over:

5kg x15
7.5kg x12
10kg x12
12.5kg x12
15kg x10

Incline Machine Press:

40kg x12
50kg x12
60kg x8

Pectoral Machine:

30kg x12

Tricep Pressdown:

15kg x15
20kg x12
25kg x12
20kg x12

Rope Tricep Pressdown:

12.5kg x12
12.5kg x12
7.5kg x12

Skull-Crushers:

15kg x12
20kg x12

55

Training log of 04.11.2015

DL stance box squat:

Bar x15
60kg x6
80kg x6
100kg x3
120kg x3
140kg x2
150kg x7 ( Rep PR )

Barbell Back Squat:

60kg x2
80kg x2
100kg x2
120kg x1

Leg Press:

100kg x12
140kg x8
180kg x8
200kg x8
220kg x8
250kg x8 ( Rep PR )

Leg Extension:

40kg x20
60kg x20
75kg x20

56

Training log of 08.11.2015

Deadlift day

Deadlifts:

60kg x5
80kg x5
100kg x3
120kg x1
140kg x1
160kg x1
170kg x6 ( Rep PR )
130kg x10

Mixed grip RDL w/ belt:

110kg x20 ( Rep PR )

Mixed grip Barbell Shrugs:

60kg x15
100kg x10
130kg x20 ( Rep PR )

Note:

the workout was a rush because I had to go home to study, but overall successful.

57

Training log of 09.11.2015

Deadlift Accessory

Dumbell Rows:

12kg x12
22kg x12
32kg x12
36kg x12

Cable Rows:

35kg x12
50kg x12
65kg x8
80kg x6
50kg x8

Machine Low Row:

60kg x12
85kg x12
100kg x12

Dumbell Shrugs:

32kg x20
38kg x45 ( Rep PR )
46kg x20 ( Rep PR )

Leg Curls:

40kg x15
60kg x12
90kg x10
115kg x8 ( Rep PR )
115kg x6
95kg x20 ( Rep PR )
85kg x20
60kg x20
60kg x20

Smith Machine Calf Raise:

50kg x12
70kg x12
80kg x12
110kg x10
70kg x12
50kg x12
50kg x15

Leg Press Calf Raise:

60kg x12
100kg x12

Barbell Crunch:

Bar x15
40kg x15
40kg x15

Cable Crunch:

15kg x20
30kg x15
40kg x12
50kg x10 ( Rep PR )

Decline Sit-Up:

BW x15
10kg Plate x12

58

Training log of 11.11.2015

DL stance box squat:

60kg x10
80kg x8
100kg x6
120kg x4

Barbell Back squat:

60kg x2
100kg x2
120kg x2
125kg x2

Leg Press:

60kg x8
100kg x8
140kg x8
180kg x8
220kg x8

Leg Curls:

40kg x15
60kg x12
80kg x12
60kg x12

Barbell Bench Press:

30kg x12
50kg x8
70kg x6
80kg x4
90kg x1
100kg x1
110kg x2 ( Assisted )
55kg x12
60kg x10
65kg x8
70kg x6

Cable Flies:

7.5kg x12
10kg x10
12.5kg x8
15kg x6

Incline Machine Press:

50kg x12
60kg x8
70kg x4
50kg x12 ( Dropset 1 )
30kg x6 ( Dropset 2 )

Low Cable Cross-Over:

5kg x12
5kg x12

Note: Did not feel like moving lots of weight today, was not feeling strong.

59

Training log of 13.11.2015

Standing OHP:

30kg x12
40kg x6
50kg x5
60kg x3
50kg x6
40kg x8
30kg x12

Standing DB OHP:

12kg x12
20kg x12
24kg x8

Side Lateral Raises:

8kg x12
10kg x12
10kg x12
10kg x12

High Cable Rear Delt Flies:

3.75kg x12
5kg x12
6.25kg x12
5kg x12

Hammer Curls:

8kg x12
12kg x10
16kg x8
20kg x6
24kg x12 ( Rep PR )
26kg x9 ( Rep PR )

EZ-Bar Scott Curls:

10kg plate per side x12
15kg plate per side x8

DB Alternating Curls:

10kg DB x10
8kg DB x12
8kg DB x12

Barbell Reverse Curls:

27.5kg x15 ( Rep PR )
27.5kg x15 ( Rep PR )
27.5kg x9

V-Bar Tricep Pressdown:

15kg x15
20kg x12
25kg x10
30kg x10
35kg x8
40kg x7 ( Rep PR )

Rope Pressdown:

12.5kg x12

DB Skull-Crushers:

10kg x12
10kg x12
10kg x12

KB Bottoms-Up Press:

4kg x12 ( Walking )
8kg x8 ( Walking )

60

Training log of 15.11.2015

Deadlift:

60kg x10
80kg x8
100kg x6
120kg x3
140kg x1
160kg x1
175kg x3 ( Rep PR )

DL stance box squat:

60kg x8
80kg x6
100kg x4
120kg x4
150kg x4 ( Rep PR because did it after Deadlifts )

Barbell Shrug:

60kg x15
100kg x10
120kg x10
140kg x17 ( Rep PR )

Dumbell Shrug:

42kg x45 ( Rep PR )

Dumbell Row:

20kg x12
32kg x12
38kg x12 ( Easy )

Wide Grip Cable Row:

35kg x15
50kg x12
65kg x8
80kg x5

Lat Pulldown:

50kg x12
65kg x10
80kg x8
100kg x7 ( Rep PR )

Leg Curl:

40kg x15
60kg x12
80kg x10
100kg x8
120kg x6 ( Rep PR )
120kg x5
120kg x4
100kg x12 ( Rep PR )
80kg x25 ( Rep PR )
60kg x20
60kg x20