A Powerlifter in the Making

Training Training Logs
101

Training log of 05.02.2016

Barbell Bench Press:

Bar x12
40kg x12
60kg x6
80kg x6
80kg x6
80kg x6
80kg x6

Chest Press Machine:

50kg x12
60kg x12
70kg x10
80kg x8
90kg x5

V-Bar Tricep Pressdown:

15kg x20
20kg x15
25kg x12
25kg x15
20kg x20

Side Lateral Raises:

6kg x15
8kg x12
10kg x12
12kg x12
14kg x12
16kg x12

DB Skull-Crushers:

8kg x12
10kg x12
12kg x12

102

Training log of 06.02.2016

Deadlift:

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

DL stance box squat:

60kg x6
80kg x4
100kg x2
120kg x1
150kg x6 ( Rep PR because done after Deadlifts )

Cable Rows:

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

Low Row Machine:

40kg x12
60kg x12
80kg x12
100kg x12

DB Shrugs:

40kg x20
42kg x20
44kg x20
46kg x15
32kg x20

Leg Curls:

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

103

Training log of 09.02.2016

DL stance box squat:

60kg x6
80kg x4
100kg x2
120kg x3
140kg x1
150kg x9 ( Rep PR )

Leg Press:

60kg x15
100kg x12
140kg x12
180kg x8
220kg x8

Leg Curl:

40kg x15
65kg x12
90kg x10
110kg x6
125kg x12
125kg x6 ( Rep PR )
100kg x15
80kg x20
60kg x20

104

Training log of 10.02.2016

Barbell Shrugs:

60kg ×15
100kg ×12
140kg ×10
180kg ×12 (Rep PR)
160kg ×20 (Rep PR)
100kg ×20

Barbell Bench Press:

Bar ×12
60kg ×6
80kg ×6
90kg ×3
105kg ×4
120kg ×1
125kg ×1 (with spotter)
85kg ×6 (Paused)
85kg ×4 (Paused)

105

Training log of 12.02.2016

CG Bench Press:

Bar x12
40kg x8
60kg x6
80kg x6
90kg x7 ( Rep PR )
90kg x5
90kg x5
90kg x5
70kg x8 ( Paused )
60kg x10 ( Paused )

V-Bar Tricep Pressdown:

15kg x25
20kg x20
25kg x20
25kg x15

DB Skull-Crushers:

8kg x13
8kg x15
12kg x12

Machine Shoulder Press:

30kg x12
40kg x12
30kg x12

Side Lateral Raises:

8kg x12
8kg x12
10kg x12
12kg x12
14kg x12
16kg x10

106

Training log of 13.02.2016

Deadlift:

60kg x6
80kg x4
100kg x2
120kg x1
140kg x1
160kg x1
180kg x9 ( Rep PR )

DL stance box squat:

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

107

Training log of 14.02.2016

Accessory work that I should’ ve done yesterday.

T-Bar Row:

20kg x15
30kg x12
40kg x10
50kg x8
60kg x6
70kg x6
80kg x6
90kg x6
100kg x4 ( Rep PR )
70kg x12 ( Rep PR )
70kg x10

Low Row:

40kg x12
60kg x12
80kg x12
100kg x12

Pull-Ups:

BW x5
BW x5
BW x5

Barbell Shrugs:

60kg x15 ( Overhand grip )
80kg x12 ( Overhand grip )
100kg x12 ( Overhand grip )
120kg x12 ( Overhand grip )
140kg x6 ( Mixed grip )

Leg Curl:

45kg x15
65kg x12
80kg x20
90kg x20
100kg x12
60kg x20

108

Training log of 16.02.2016

Barbell Bench Press:

Bar x20
40kg x12
60kg x6
80kg x2
90kg x1
100kg x5
100kg x4
100kg x4
100kg x4
90kg x5
90kg x5

CG Bench Press:

80kg x5
80kg x5
80kg x5
70kg x5

Tricep Pressdown:

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

Side Lateral Raises:

8kg x15
10kg x12
12kg x12
14kg x12

109

Training log of 18.02.2016

DL stance box squat ( Low Bar ):

60kg x4
80kg x4
100kg x2
120kg x1
140kg x1
160kg x1
170kg x4 ( Rep PR )
140kg x4
120kg x6

Leg Press:

60kg x15
100kg x12
140kg x12
190kg x15

Leg Curl:

40kg x15
65kg x12
90kg x10
100kg x10
110kg x10
80kg x20
60kg x20

Low Row:

40kg x12
60kg x12
80kg x12
100kg x12
120kg x8

Cable Rows:

50kg x12
65kg x8
80kg x8

110

Training log of 20.02.2016

CG Bench Press:

Bar x20
40kg x12
60kg x6
80kg x2
90kg x1
95kg x5 ( Rep PR )
95kg x4
95kg x3
95kg x4
80kg x8

V-Bar Tricep Pressdown:

15kg x20
20kg x15
25kg x12
25kg x12
20kg x15

DB Skull-Crusher:

6kg x12
8kg x12
8kg x12

Chest Press (Wide Grip):

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

Standing OHP:

30kg x12
40kg x8
40kg x8

Side Lateral Raises:

4kg x12
6kg x12
8kg x12
12kg x12
14kg x12
16kg x10

111

Training log of 21.02.2016

Deadlift:

60kg x4
80kg x4
100kg x2
120kg x2
140kg x1
160kg x1
185kg x6 ( Rep PR )

DL stance box squat:

60kg x4
80kg x4
100kg x2
120kg x1
140kg x5 ( Beltless PR )
160kg x2 ( Beltless PR )

112

Training log of 23.02.2016

Bench Press:

30kg x12
50kg x8
70kg x2
90kg x2
100kg x6
100kg x4
100kg x5
100kg x4
90kg x6

CG Bench Press:

80kg x9

OHP:

40kg x12
50kg x8
50kg x8

Chest Press:

50kg x15
60kg x12
70kg x12

Side Lateral Raises:

8kg x15
10kg x12
14kg x12
16kg x12

V-Bar Tricep Pressdown:

15kg x20
20kg x15
25kg x12
30kg x12
35kg x8
20kg x20

113

Training log of 25.02.2016

DL stance box squat:

60kg x4
80kg x4
100kg x2
120kg x1
140kg x1
160kg x1
180kg x2 (Rep PR)
190kg x1 (PR)

Leg Press:

60kg x12
100kg x12
140kg x12
180kg x12
220kg x8
250kg x16 ( Rep PR )

T-Bar Row:

20kg x12
30kg x10
40kg x8
50kg x6
60kg x6
70kg x4
90kg x10 (Rep PR)
100kg x4 (Volume PR)

Cable Rows:

50kg x12
65kg x12
80kg x8
90kg x8

Low Rows:

40kg x15
60kg x15
80kg x15
95kg x10

Smith Machine Shrugs (Overhand Grip):

50kg x20
90kg x12
130kg x12
150kg x8
130kg x10
90kg x15
50kg x20

Leg Curl:

40kg x15
65kg x12
90kg x10
110kg x6
125kg x16 (Rep PR)
100kg x20 (Volume PR)
80kg x20
60kg x20
60kg x20

114

Training log of 27.02.2016:

Bench Press:

30kg x12
50kg x6
70kg x4
80kg x2
90kg x1
100kg x1
110kg x4 ( Rep PR )
100kg x1 ( Form problem )
90kg x5
90kg x5

CG Bench:

80kg x8
80kg x8
70kg x10
70kg x10

OHP:

30kg x12
40kg x8
50kg x6
50kg x6

V-Bar Tricep Pressdown:

15kg x20
20kg x15
27.5kg x12
32.5kg x12
20kg x20

Side Lateral Raises:

6kg x15
8kg x15
10kg x15
12kg x15
14kg x15
16kg x12

115

Training log of 28.02.2016

Deadlift:

60kg x4
80kg x4
100kg x2
120kg x1
140kg x1
160kg x1
180kg x1
190kg x6 ( Rep PR )

RDL:

140kg x15 ( Rep PR )

T-Bar Rows:

20kg x12
30kg x10
40kg x8
50kg x6
60kg x4
70kg x4
90kg x12 ( Rep PR )

Barbell Shrugs:

60kg x20
100kg x15
140kg x10
170kg x15 ( Rep PR )

Cable Rows:

50kg x12
65kg x10
80kg x8
90kg x6

Low Rows:

40kg x15
60kg x15
80kg x15
100kg x6

Leg Curls:

40kg x15
65kg x12
80kg x20
80kg x20
80kg x20
60kg x20

116

Training log of 01.03.2016

Bench Press:

Bar x6
40kg x6
60kg x6
80kg x2
90kg x1
100kg x1
110kg x2

CG Bench Press:

90kg x5
80kg x8

Seated OHP:

30kg x12
40kg x8
50kg x6
60kg x7
60kg x6
50kg x8-10

Chest Press:

50kg x12
60kg x12
70kg x12
80kg x10

V-Bar Tricep Pressdown:

15kg x20
20kg x15
27.5kg x12
37.5kg x20
20kg x20

Side Lateral Raises:

4kg x15
8kg x15
10kg x15
14kg x12
16kg x12
18kg x12

117

Training log of 03.03.2016

Barbell Shrugs:

60kg x20
100kg x10
140kg x6
160kg x6
180kg x16 ( Rep PR )
140kg x15 ( Double Overhand )

Barbell Back Squat:

60kg x4
80kg x4
100kg x2
120kg x1
140kg x2

T-Bar Row:

20kg x12
30kg x10
40kg x8
50kg x6
60kg x5
70kg x5
90kg x4
100kg x7 ( Rep PR )

Cable Row:

50kg x12
65kg x10
80kg x8
90kg x10

Low Row:

60kg x12
80kg x12
100kg x10

Leg Curl:

40kg x15
65kg x12
90kg x10
110kg x20 ( Rep PR )
90kg x20
80kg x20
60kg x20

Close Stance Leg Press:

60kg x12
100kg x12
140kg x10
180kg x8
220kg x6
250kg x20 ( Rep PR )

118

Training log of 05.03.2016

Barbell Bench Press:

40kg x6
60kg x6
80kg x4
90kg x4
100kg x4
110kg x3

CG Bench Press:

80kg x8
80kg x10
70kg x10

Seated OHP:

30kg x12
50kg x8
60kg x6
70kg x6 ( Rep PR )
50kg x12

Chest Press:

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

V-Bar Tricep Pressdown:

15kg x20
20kg x15
25kg x12
30kg x12
35kg x6
40kg x6

Side Lateral Raises:

4kg x15
6kg x15
8kg x12
12kg x12
14kg x12
16kg x12
20kg x12

119

Training log of 06.03.2016

Deadlift:

60kg x4
80kg x4
100kg x2
120kg x1
140kg x1
160kg x1
180kg x1
200kg x3 ( Rep PR )

RDL:

150kg x16 ( Rep PR )

T-Bar Rows:

20kg x12
30kg x10
40kg x8
50kg x6
60kg x15
70kg x12
80kg x12

Barbell Shrugs:

60kg x20
100kg x15
140kg x15

Cable Rows:

50kg x12
65kg x10
80kg x8
95kg x8

Low Rows:

40kg x15
60kg x15
80kg x15
100kg x8

Leg Curl:

40kg x15
65kg x12
90kg x10
115kg x20 ( Rep PR )
90kg x20
80kg x20
60kg x20

120

Training log of 09.03.2016

High Bar Barbell Back Squat:

60kg x4
80kg x4
100kg x2
120kg x1
140kg x3
160kg x1

Close stance Leg Press:

60kg x12
100kg x12
140kg x12

Leg Curl:

40kg x15
65kg x12
80kg x20
80kg x20

Cable Rows:

50kg x12
65kg x10
80kg x8
80kg x8

Low Row:

60kg x12
80kg x12
100kg x12

Note: Going lighter this week in order to rest for 220kg deadlift attempt that I plan on doing next sunday.