A Powerlifter in the Making

Training Training Logs
61

Training log of 17.11.2015

Standing OHP:

Bar x15
40kg x8
50kg x5
60kg x5 ( Rep PR )
50kg x6
50kg x6
50kg x6
40kg x8

KB Bottoms-Up Press ( walking ):

8kg x6
8kg x7
8kg x6

Flat Bench DB Press:

14kg x12
22kg x12
32kg x15 ( Rep PR )

Incline Machine Press:

50kg x12
60kg x8
60kg x7

Hammer Curls:

8kg x15
12kg x12
18kg x8
22kg x6
26kg x12 ( Rep PR )

Reverse Curls:

15kg x12
20kg x10
25kg x8
30kg x6
35kg x15 ( Rep PR )

62

Training log of 20.11.2015

Standing OHP:

Bar x15
40kg x8
50kg x5
60kg x5
60kg x5 ( Rep PR )
60kg x4
50kg x8
40kg x12

Flat Bench DB Press:

12kg x12
22kg x12
32kg x8
38kg x8

Tricep Pressdown:

15kg x15
20kg x12
25kg x8
30kg x6
35kg x6
42.5kg x7 ( Rep PR )

Rope Face Pulls:

15kg x12
20kg x12
27.5kg x12

Hammer Curls:

8kg x12
12kg x12
18kg x12
22kg x18 ( Rep PR )

Reverse Curls:

20kg x12
25kg x8
30kg x6
40kg x12 ( Rep PR )

63

Training log of 22.11.2015

Deadlift:

60kg x8
80kg x6
100kg x3
120kg x2
140kg x1
160kg x1
175kg x4 ( Rep PR )

Barbell Back Squat:

60kg x6
80kg x4
100kg x3

Shrugs:

60kg x15
100kg x12

Romanian Deadlift:

120kg x20

DB Row:

28kg x12
40kg x12

Leg Curl:

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

64

Training log of 24.11.2015

Standing OHP:

Bar x8
40kg x6
50kg x4
60kg x6 ( Rep PR )
50kg x10 ( Rep PR )
50kg x6
40kg x8
40kg x8

Barbell Bench Press:

40kg x8
60kg x6
80kg x6

Tricep Pressdown:

15kg x8
20kg x8
27.5kg x8
27.5kg x8
27.5kg x8
27.5kg x8

Hammer Curls:

8kg DB x12
14kg DB x10
16kg DB x12
16kg DB x12

Reverse Curls:

20kg x12
20kg x12

65

Training log of 25.11.2015

DL stance box squat:

60kg x8
80kg x6
100kg x4
120kg x2
140kg x1
160kg x4 ( Rep PR )
120kg x6
100kg x8

Leg Press:

100kg x8
140kg x8
180kg x8
220kg x8
250kg x8
260kg x8 ( Rep PR )
270kg x6 ( Rep PR )

Leg Curl:

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

Lat Machine ( Lat Bar ):

50kg x12
65kg x8
80kg x6
100kg x9 ( Rep PR )

66

Training log of 27.11.2015

Standing OHP:

Bar x10
40kg x6
50kg x5
60kg x7 ( Rep PR )
50kg x12 ( Rep PR )
50kg x6
50kg x6
40kg x12

Barbell Bench Press:

30kg x12
50kg x10
60kg x8
70kg x6
70kg x6
70kg x6
70kg x6

Rope Tricep Pressdown:

12.5kg x12
12.5kg x12
12.5kg x12
15kg x12
17.5kg x12
12.5kg x12

Hammer Curls:

8kg DBs x12
14kg DBs x12
14kg DBs x12

EZ-Bar Curls:

10kg plate per side x10
10kg plate per side x10
10kg plate per side x10

67

Training log of 29.11.2015

Deadlift:

60kg x3
80kg x3
100kg x3
100kg x3
120kg x3

Romanian Deadlift:

130kg x20 ( Rep PR )

DL stance box squat:

60kg x6
80kg x4
100kg x4
120kg x4

Barbell Shrugs:

60kg x15
100kg x10
120kg x10
150kg x16 ( Rep PR )

Dumbell Shrugs:

34kg x12
44kg x40 ( Rep PR )

DB Rows:

22kg x12
32kg x12
42kg x12

Machine Low Row:

60kg x12
90kg x10
120kg x10

Leg Curls:

40kg x15
60kg x12
80kg x10
95kg x23 ( Rep PR )
80kg x10
80kg x10
80kg x10
80kg x10
60kg x15

Plate Pinches:

two 5kg plates xFailure
two 5kg plates xFailure

Dumbell Holds:

10kg xFailure
12kg xFailed

68

Training log of 01.12.2015

Standing OHP:

Bar x12
40kg x6
50kg x5
60kg x3

Machine Chest Press:

40kg x12
50kg x12
60kg x12
70kg x8
80kg x8
90kg x5

V-Bar Tricep Pressdown:

15kg x12
20kg x12
20kg x12

Rope Tricep Pressdown:

10kg x12
12.5kg x12
12.5kg x10

Hammer Curls:

8kg x12
12kg x12
16kg x12

Barbell Scott Curls:

20kg x12
20kg x8

69

Training log of 02.12.2015

DL stance box squat:

60kg x8
80kg x6
100kg x4
120kg x1
140kg x1
160kg x5 ( Rep PR )
120kg x6
100kg x6

Leg Press:

60kg x12
100kg x8
140kg x8
180kg x8
220kg x8
250kg x8
270kg x8
280kg x8 ( Rep PR )
180kg x20
140kg x20

Leg Curl:

40kg x15
60kg x12
80kg x10
100kg x6
120kg x11 ( Rep PR )
100kg x20 ( Rep PR )
80kg x10
80kg x10
80kg x10
60kg x15

70

Training log of 04.12.2015

Standing OHP:

Bar x12
40kg x6
50kg x5
60kg x7
60kg x3
50kg x8
50kg x8
50kg x8
50kg x5
40kg x10

Chest Press:

40kg x12
50kg x12
60kg x12
70kg x12
80kg x12

Seated Cable Cross-Overs:

7.5kg x12
7.5kg x12
12.5kg x12
12.5kg x12

Tricep Pressdown:

15kg x12
20kg x12
27.5kg x12

Rope Pressdown:

12.5kg x12
12.5kg x12
15kg x12
15kg x12

Hammer Curls:

10kg x12
14kg x12
22kg x8

Barbell Curls:

20kg x12
30kg x10
40kg x8

71

Training log of 07.12.2015

Deadlifts:

60kg x8
80kg x6
100kg x4
120kg x2
140kg x1
160kg x1
180kg x3 ( Rep PR, Dead Stop )

Romanian Deadlift:

140kg x9

DL stance box squat:

60kg x8
80kg x4
100kg x4
120kg x4

Barbell Shrugs:

60kg x20
100kg x10
140kg x6
160kg x10 ( Rep PR )

Cable Rows:

30kg x12
50kg x12
65kg x8
85kg x12 ( Rep PR )

Pulldown with handles:

40kg x12
60kg x12
70kg x6

Leg Curls:

40kg x15
60kg x12
80kg x10
100kg x10
80kg x10
60kg x20

72

Training log of 08.12.2015

Seated Smith Machine Press:

30kg x12
50kg x8
70kg x4

Side lateral Raises:

8kg x12
8kg x12

Machine Shoulder Press:

40kg x12
40kg x12

Cable Cross-Over:

5kg x12
7.5kg x12
7.5kg x12

Machine Chest Press:

40kg x12
50kg x12
60kg x12
70kg x8
80kg x8
100kg x11 ( Rep PR )

Incline Machine Press:

40kg x12
50kg x12
60kg x12

High Cable Cross-Over:

7.5kg x12
10kg x12
7.5kg x12

Hammer Curls:

8kg x12
14kg x12
16kg x12

Straight Bar Tricep Pressdown:

15kg x15
20kg x12
25kg x12
35kg x12

Barbell Curls:

15kg x12
25kg x10
30kg x10
40kg x5

DB Tricep Skull-Crushers:

10kg x12
10kg x12
12kg x12

73

Training log of 10.12.2015

DL stance box squats:

60kg x6
80kg x4
100kg x2
120kg x2

Pull-Ups:

BWx 6
BWx 6
BWx 6
BWx 10
BWx 5

Leg Curl:

40kg x15
60kg x12
80kg x10
100kg x8
100kg x8
80kg x10
60kg x20

45 degree back extension:

BW x15
BW x15
BW x15
BW x15

Cable Rows:

35kg x12
50kg x12
65kg x8
80kg x8
90kg x6
100kg x5 ( Rep PR )

74

Training log of 12.12.2015

Standing OHP:

Bar x10
40kg x6
50kg x4
60kg x3

Bench Press:

Bar x12
60kg x6
80kg x1
90kg x1
100kg x1
110kg x1

High Cable Cross-Over:

7.5kg x12
10kg x12
12.5kg x12
12.5kg x12

Cable Cross-Over:

10kg x12
10kg x12
7.5kg x12

Ingline Machine Press:

40kg x12
50kg x12
50kg x12
60kg x12

Side Lateral Raises:

8kg x12
10kg x12
12kg x12
12kg x12

Barbell Curls:

15kg x12
20kg x12
25kg x12
35kg x8
40kg x6
45kg x4

Tricep Pressdown:

15kg x15
20kg x12
25kg x12
35kg x12
35kg x12

Rope Hammer Curls:

12.5kg x12
15kg x12
20kg x12

DB Skull-Crushers:

8kg x12
12kg x12
12kg x12

75

Training log of 14.12.2015

Deadlift:

60kg x6
80kg x4
100kg x2
120kg x2
140kg x1
160kg x1
180kg x4 ( Rep PR )

Cable Rows:

40kg x12
50kg x12
65kg x8
80kg x6
100kg x7 ( Rep PR )

Pull-Ups:

BW x5
BW x4
BW x4
BW x4

Lat Machine:

50kg x12
65kg x10

Leg Curls:

40kg x15
60kg x12
80kg x10
100kg x10
125kg x6
80kg x12
60kg x20 ( Slow Reps )

76

Training log of 16.12.2015

Bench Press:

Bar x12
40kg x8
60kg x6
80kg x5
80kg x4

Cable Cross-Over:

7.5kg x12
10kg x12
12.5kg x12
15kg x12
10kg x12

High Cable Cross-Over:

10kg x12
10kg x12
7.5kg x20

Side Lateral Raises:

6kg x12
8kg x12
12kg x12
14kg x12
12kg x12

Rear Delt Cross-Over:

2.5kg x12
5kg x12
2.5kg x20

Machine Side Lateral Raises:

20kg x12
40kg x12
30kg x12

Barbell Curls:

15kg x12
20kg x12
30kg x8
35kg x6

Tricep Pressdown:

15kg x12
20kg x12
25kg x12
35kg x12
20kg x12

Rope Hammer Curls:

15kg x12
20kg x12
25kg x12

DB Skull-Crushers:

8kg x12
12kg x12
12kg x12

77

Training log of 17.12.2015

Barbell Back Squat:

Bar x8
60kg x4
80kg x3
100kg x1
120kg x2
120kg x2
120kg x2
120kg x2

Leg Press:

60kg x12
100kg x12
140kg x8
180kg x6
220kg x6
250kg x6

Leg Curl:

40kg x15
60kg x12
80kg x10
40kg x12 ( Single Leg )
40kg x12 ( Single Leg )
40kg x12 ( Single Leg )
40kg x12 ( Single Leg )
40kg x12 ( Single Leg )
60kg x20
60kg x20

78

Training log of 19.12.2015

Bench Press:

30kg x12
50kg x8
70kg x6
80kg x6
80kg x6
80kg x6
80kg x13

High Cable Cross-Over:

7.5kg x12
10kg x12
12.5kg x12
12.5kg x12

Cable Cross-Over:

10kg x12
10kg x12
7.5kg x12

Side Lateral Raises:

10kg x12
12kg x12
12kg x12
12kg x12
12kg x12
12kg x12

Front Raises:

8kg per hand x12
15kg x12
15kg x12
25kg x12

V-Bar Tricep Pressdown:

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

DB Alternating Curl:

8kg x12
12kg x12
16kg x12

DB Skull-Crushers:

8kg x12
10kg x12
12kg x12
12kg x12

Rope Hammer Curls:

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

79

Training log of 22.12.2015

Deadlift:

60kg x6
80kg x4
100kg x2
120kg x1
140kg x1
160kg x1
180kg x1
200kg x1 ( PR )

Barbell Shrugs:

60kg x15
80kg x12
100kg x12
120kg x10
120kg x10

DB Shrugs:

36kg x20

Lat Pulldown:

50kg x12
65kg x10
80kg x6

Cable Rows:

35kg x12
50kg x10
65kg x6

Low Row:

50kg x12
65kg x12
80kg x12

Leg Curls:

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

80

Training log of 24.12.2015

Barbell Bench Press:

Bar x8
40kg x8
60kg x6
80kg x6
80kg x6
80kg x6

Cable Cross-Over:

7.5kg x12
10kg x12
12.5kg x12
12.5kg x12

Side Lateral Raises:

6kg x12
8kg x12
10kg x12
12kg x12

Machine Lateral Raises:

30kg x12
40kg x12
50kg x12

DB Rear Delt Flies:

8kg x12
10kg x12
12kg x12
12kg x12