A Powerlifter in the Making

Training Training Logs
141

Training log of 15.04.2016:

Barbell Back Squat:

Bar x12
60kg x4
80kg x4
100kg x1
120kg x1
140kg x5
140kg x5
140kg x5
140kg x5
140kg x5
140kg x5
140kg x5

142

Training log of 16.04.2016

Barbell Back Squat:

Bar x12
60kg x4
80kg x4
100kg x1
120kg x1
140kg x1
145kg x3
145kg x3
145kg x3
145kg x3
145kg x3
145kg x3
145kg x3
145kg x3
145kg x3
145kg x3

Barbell Bench Press:

30kg x12
50kg x6
70kg x4
80kg x2
90kg x15

Barbell Bench Press with Bands:

55kg x5 + Blue Bands
75kg x5 + Blue Bands
85kg x5 + Blue Bands
85kg x3 + Blue Bands
75kg x5 + Blue Bands
55kg x10 + Blue Bands

Tricep Pressdown:

12,5kg x20 ( Rope )
12,5kg x20 ( Rope )
15kg x15 ( Rope )
15kg x20 ( V-Bar )
20kg x15 ( V-Bar )
25kg x12 ( V-Bar )
25kg x12 ( V-Bar )

Hammer Curls:

4kg x15
6kg x15
8kg x12
10kg x12
12kg x12
14kg x12
16kg x12

143

Training log of 18.04.2016

Barbell Back Squat:

Bar x12
60kg x4
80kg x4
100kg x3
120kg x3
130kg x9
130kg x9
130kg x9
130kg x9

30 minutes of swimming for active recovery.

144

Training log of 20.04.2016

Barbell Back Squat:

Bar x8
60kg x4
80kg x4
100kg x1
120kg x1
135kg x7
135kg x7
135kg x7
135kg x7
135kg x7

Barbell Bench Press:

30kg x10
50kg x6
70kg x4
80kg x2
95kg x10 ( Rep PR )
80kg x10
70kg x10

V-Bar Tricep Pressdown:

15kg x20
20kg x15
25kg x12
30kg x12
35kg x10
20kg x12 ( Dropset )

Side Lateral Raises:

6kg x12
8kg x12
12kg x12
14kg x12
16kg x12

Cable Cross-Over:

7.5kg x20
10kg x20
12.5kg x15
12.5kg x12

145

Training log of 22.04.2016

Barbell Back Squat:

Bar x8
50kg x4
50kg x4
60kg x4
80kg x4
100kg x1
120kg x1
142,5kg x5
142,5kg x5
142,5kg x5
142,5kg x5
142,5kg x5
142,5kg x5
142,5kg x5

146

Training log of 23.04.2016

Barbell Back Squat:

Bar x8
60kg x4
80kg x4
100kg x1
120kg x1
140kg x1
150kg x3
150kg x3
150kg x3
150kg x3
150kg x3

Barbell Bench Press:

30kg x10
50kg x6
70kg x4
80kg x1
95kg x11
55kg + B Bands x5
75kg + B Bands x2
85kg + B Bands x5
85kg + B Bands x3
85kg + B Bands x3
75kg + B Bands x5

Incline Bench Press:

50kg x10
70kg x10 (Close Grip)

V-Bar Tricep Pressdown:

15kg x20
20kg x15
25kg x12
30kg x10
35kg x8
40kg x6

Side Lateral Raises:

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

147

Training log of 27.04.2016

Barbell Bench Press:

30kg x6
50kg x6
70kg x4
80kg x4
95kg x12 ( Rep PR )
100kg x7
90kg x6
70kg x6
50kg x10

Incline Smith Machine Press:

30kg x8
50kg x6
70kg x8
90kg x5
70kg x6
50kg x4
30kg x10
Bar x15

Flat Bench Cable Cross-Over:

10kg x10
10kg x10
7,5kg x10
7,5kg x10

Decline Barbell Bench Press:

30kg x10
50kg x8
70kg x6
80kg x8
70kg x6
50kg x10
30kg x15

Push Ups:

Bw + 10kg x10

Machine Press:

40kg x12
70kg x12
40kg x12

148

Training log of 28.04.2016

Barbell Back Squat:

Bar x12
60kg x6
80kg x4
100kg x1
120kg x1
140kg x1
160kg x1
170kg x1 ( PR )
180kg x1 ( PR )
190kg xFAIL

Hammer Strength OHP:

10kg per side x12
20kg per side x10
30kg per side x8
35kg per side x8
40kg per side x6
60kg per side x6
70kg per side x5

Machine Dips:

1 plate per side x15
2 plates per side x12
3 plates per side x10
4 plates per side x8
4,5 plates per side x6
4,5 plates per side x8
4 plates per side x10
3 plates per side x15

Tricep Pressdown:

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

Hammer Strength Low Row:

10kg per side x12
1 plate per side x12
2 plates per side x12
3 plates per side x10

Hammer Strength Pulldown:

1 plate per side x12
2 plates per side x12
3 plates per side x10

149

Training log of 02.05.2016

Barbell Back Squat:

Bar x8
60kg x4
80kg x2
100kg x1
120kg x3
140kg x3

Barbell Bench Press:

30kg x6
50kg x4
70kg x3
90kg x2
100kg x10 ( Rep PR )
90kg x13 ( Volume PR )

Incline Chest Press:

0.5 plates per side x12
1 plate per side x10
2 plates per side x8
1 plate per side x10 ( Dropset 1 )
0.5 plates per side x12 ( Dropset 2 )

Machine Dips:

2 plates per side x12
3 plates per side x10
4 plates per side x8
4.5 plates per side x10 ( Easy )

DB Flies:

20kg x8
26kg x6
26kg x6

One Arm Tricep Pressdown:

10kg x10
10kg x10
10kg x10

Chest Press:

2 plates x12
1 plate x 10
1 plate x10

Supersetted with:

Tricep Rope Pressdown:

22,5kg x12
22,5kg x12
15kg x15

Dips:

BW x8
BW x6
BW x4

Shoulder Press:

1 plate x12
2 plates x8
3 plates x2

150

Training log of 04.05.2016

Barbell Back Squat:

Bar x8
60kg x2
80kg x2
100kg x1
120kg x3
140kg x3
120kg x3

One Arm Low Row:

1 plate x10
2 plate x8
3 plate x8
4 plate x6
4.5 plate x6

Hammer Strength Pulldown:

1 plate x12
2 plate x10
3 plate x8
4 plate x4

151

Training log of 06.05.2016

Barbell Back Squat:

Bar x8
60kg x4
80kg x1
100kg x1
120kg x3
140kg x3
120kg x3

Barbell Bench Press:

50kg x6
70kg x4
80kg x2
90kg x1
105kg x7 ( Rep PR )

Machine Dips:

2 plates x12
3 plates x10
3 plates x10

Dips:

BW (110kg) x10
110kg + 17kg x8
110kg + 17kg x6
110kg + 17kg x4
BW (110kg) x8

Standing OHP:

30kg x8
50kg x6
60kg x5

Hammer Strength OHP:

1 plate x12
1.5 plates x10
2 plates x8
2.5 plates x6
3 plates x7 ( Volume PR )

Tricep Pressdown:

15kg x20
20kg x15
25kg x12
30kg x10
35kg x8
40kg x6

152

Training log of 09.05.2016

Barbell Back Squat:

Bar x8
50kg x5
90kg x2
110kg x1
130kg x1
140kg x3

Barbell Bench Press:

30kg x10
50kg x6
70kg x4
80kg x2
90kg x1
105kg x7

Dips:

110kg x8
127kg x9 (Rep PR)
110kg x8

Standing OHP:

30kg x8
40kg x6
50kg x4
60kg x4
70kg x3 ( Rep PR )

Hammer Strength OHP:

1 plate x12
2 plates x8
3 plates x4
3 plates x10 ( Rep PR )

Tricep Pressdown:

15kg x20
20kg x15
25kg x12
30kg x10
35kg x8
42,5kg x9 ( Rep PR )

153

Training log of 12.05.2016

Barbell Back Squat:

50kg x4
70kg x2
90kg x1
110kg x1
130kg x1
140kg x3
110kg x3
110kg x3

Bent Bar Barbell Curls:

10kg plate per side x15
10kg plate per side x15
10kg plate per side x12
10kg plate per side x12

Hammer Curls:

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

Hammer Strength Pulldown:

15kg per side x12
35kg per side x10
45kg per side x8
55kg per side x6
65kg per side x7 ( Rep PR )

154

Training log of 14.05.2016

Barbell Back Squat:

Bar x9
50kg x4
70kg x2
90kg x1
110kg x1
130kg x1
140kg x3
140kg x3
130kg x3

Barbell Bench Press (in a different bench and rack):

Bar x15
50kg x6
70kg x4
80kg x2
90kg x1
105kg x5 (was very dehydrated)

Incline Bench Press:

50kg x8
70kg x6
80kg x6
80kg x6
80kg x6
80kg x6

Standing OHP:

50kg x5
60kg x4
70kg x4 ( Rep PR )
60kg x14 ( Rep PR )

Hammer Strength OHP:

1 plate x12
2 plates x10
3 plates + 2.5kg x6 ( Volume PR )

Tricep Pressdown:

15kg x20
20kg x15
25kg x12
30kg x10
35kg x6
40kg x4
45kg x8 ( Volume PR )

Side lateral raises:

6kg x15
10kg x15
12kg x12
14kg x12
16kg x12
20kg x12

155

Training log of 15.05.2016

Hammer Strength Low Row:

1 plate x12
2 plates x10
3 plates x8
4 plates x6
4.5 plates x10 ( Rep PR )

Hammer Strength Pulldown:

1 plate x12
2 plates x10
2.5 plates x8
3 plates x6
3.5 plates x7 ( Rep PR )

Overhead Pulldown:

50kg x12
65kg x10
80kg x6
100kg x4 ( Volume PR )

EZ-Bar Barbell Curl:

12.5kg plate x15
12.5kg plate x15
12.5kg plate x12
12.5kg plate x12

Hammer Curls:

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

156

Training log of 16.05.2016

Barbell Back Squat:

Bar x8
60kg x4
80kg x2
100kg x1
120kg x2
135kg x4
152,5kg x4
152,5kg x4
152,5kg x4
152,5kg x5 ( Rep PR )

157

Trainig log of 18.05.2016

Barbell Back Squat:

Bar x8
60kg x4
80kg x2
100kg x1
110kg x3
125kg x3
145kg x4
162,5kg x3
152,5kg x5
152,5kg x5

Barbell Bench Press:

30kg x12
50kg x6
70kg x4
80kg x2
90kg x1
105kg x7+1
90kg x8
90kg x7
90kg x6

Standing OHP:

40kg x6
50kg x5
70kg x5 ( Rep PR )
75kg x2 ( Rep PR )
60kg x12
60kg x7

158

Training log of 19.05.2016

Hammer Strength Low Row:

1 plate x15
2 plates x10
3 plates x6
4 plates x4
4.75 plates x8 ( Rep PR )

Hammer Strength Pulldown:

1 plate x15
2 plates x12
3 plates x8
3,5 plates x10 ( Rep PR )

Low Row with both arms:

60kg x12
80kg x12
100kg x8
120kg x6

Incline DB Curls:

4kg x15
6kg x12
8kg x10
10kg x10
12kg x6
8kg x12
8kg x10

Hammer Curls:

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

159

Training log of 21.05.2016

Barbell Back Squat:

Bar x10
50kg x4
70kg x2
90kg x2
110kg x1
120kg x4
125kg x4
145kg x4
145kg x4
145kg x4
145kg x4
145kg x4

160

Training log of 22.05.2016

Barbell Bench Press:

30kg x8
50kg x6
70kg x4
80kg x2
90kg x6
100kg x6
100kg x4

Standing OHP:

40kg x6
50kg x5
60kg x4
70kg x6 ( Rep PR )
60kg x14

Hammer Strength OHP:

1 plate x12
2 plates x10
2,5 plates x8
3 plates + 2,5kg plate x12 ( Rep PR )
3 plates + 5kg plate x2

Incline Seated Dumbell Curls:

4kg x12
6kg x12
8kg x12
10kg x12
12kg x12 ( Rep PR )
14kg x8 ( Rep PR )

V-Bar Tricep Pressdown:

15kg x20
20kg x15
25kg x12
30kg x10
35kg x8
40kg x6

Hammer Curls:

6kg x12
8kg x12
10kg x10
12kg x10
14kg x10
14kg x10

High Incline Seated Dumbell Skull-Crushers:

6kg x12
8kg x12
10kg x12
12kg x12
14kg x12
14kg x12