A Powerlifter in the Making

Training Training Logs
161

Training log of 23.05.2016

Barbell Back Squat:

Bar x10
50kg x4
70kg x4
90kg x2
110kg x4
125kg x4
145kg x4
162,5kg x3
162,5kg x4
162,5kg x4

162

Training log of 25.05.2016

Barbell Back Squat:

Bar x12
Bar x8
50kg x4
70kg x4
90kg x2
110kg x1
120kg x3
135kg x3
152,5kg x3
162,5kg x3
162,5kg x3
162,5kg x3
170kg x3 ( Rep PR )

Smith Machine Bench Press:

10kg plate x12
1 plate x6
1,5 plate x4
1,75 plate x4
2 plate x4
2 plate + 5kg plate x4
2 plates x14

Smith Machine Incline Press:

1 plate x12
2 plates x8
2,5 plates x6
3 plates x6
3 plates + 5kg plate x6 ( partial reps )

Incline DB Curls:

4kg x15
6kg x12
8kg x12
10kg x12
12kg x10
14kg x15 ( Rep PR )
16kg x5
10kg x15

V-Bar Tricep Pressdown:

15kg x20
20kg x15
25kg x12
30kg x10
35kg x8
40kg x6
45kg x4
50kg x9 ( Rep PR )

DB Hammer Curls:

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

Incline DB Skull-Crushers:

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

163

Training log of 28.05.2016

Barbell Back Squat:

Bar x12
50kg x6
70kg x4
90kg x2
110kg x1
120kg x3
135kg x3
152,5kg x4
162,5kg x5
162,5kg x5
162,5kg x5
162,5kg x5

Standing OHP:

30kg x8
40kg x6
50kg x5
60kg x4
70kg x9 ( Rep PR )
60kg x18 ( Rep PR )

Hammer Strength OHP:

1 plate x15
2 plates x8
2,5 plates x6
3 plates x4
3 plates + 5kg plate x9 ( Rep PR )

Side Lateral Raises:

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

Hammer Strength Chest Press:

1 plate x12
1,5 plates x8
2 plates x6
2,5 plates x6
3 plates x6
3,5 plates x4
2 plates x22

164

Training log of 29.05.2016

Bench Press:

Bar x10
30kg x8
50kg x6
70kg x4
80kg x2
90kg x10 ( Close Grip )
100kg x4

Incline DB Curls:

4kg x12
6kg x12
8kg x12
10kg x10
12kg x10
14kg x10
16kg x12 ( Rep PR )

Tricep Pressdown:

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

Preacher Curls:

5kg plate per side x12
10kg plate per side x10
10kg plate per side x10

Over-head DB Extension:

24kg x12
24kg x12
24kg x12

Hammer Curls:

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

One-Arm Tricep Pressdown:

6,25kg x12
10kg x12
10kg x12
10kg x12

Hammer Strength Pulldown:

1 plate x15
1,5 plates x12
2 plates x10
2,5 plate x8
3 plates x6
3,5 plates x6
3,75 plates x4 ( Rep PR )

Cable Rows:

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

165

Training log of 30.05.2016

Barbell Back Squat:

Bar x12
50kg x6
70kg x4
90kg x2
110kg x1
120kg x3
144kg x3
162,5kg x5
162,5kg x5
162,5kg x5
162,5kg x5
162,5kg x5

166

Training log of 01.06.2016

Barbell Back Squat:

Bar x12
50kg x6
70kg x4
90kg x2
110kg x3
125kg x3
145kg x3
170kg x3
170kg x3

Barbell Bench Press:

30kg x12
50kg x6
70kg x4
80kg x2
90kg x14 ( Rep PR )
100kg x4

Standing OHP:

30kg x10
40kg x8
50kg x6
60kg x4
75kg x3 ( Rep PR )

Hammer Strength OHP:

1 plate x12
2 plates x10
2,5 plates x8
3 plates x6
3 plates + 7,5kg x8 ( Rep PR )

Side Lateral Raises:

6kg x15
8kg x12
12kg x12
14kg x12

167

Training log of 02.06.2016:

Incline DB Curls:

4kg x12
6kg x12
8kg x12
10kg x12
12kg x10
14kg x8
18kg x11 ( Rep PR )
12kg x19 ( Rep PR )

V-Bar Tricep Pressdown:

15kg x20
20kg x12
25kg x12
30kg x12
25kg x12
25kg x12
25kg x12
25kg x12

One-Arm Tricep Pressdown:

10kg x12
12,5kg x12
12,5kg x12

Barbell Curls:

15kg x12
25kg x12
25kg x12

Close-Grip Incline Press:

30kg x15
50kg x12
70kg x12
80kg x6

Hammer Curls:

8kg x12
12kg x12
16kg x12
20kg x12

Hammer Strength Pulldown:

1 plate x15
2 plates x12
2,5 plates x8
3 plates x6
3,5 plates x6

Hammer Strength Low Row:

1 plate x12
2 plates x12
2,5 plates x12

168

Training log of 04.06.2016:

Barbell Back Squat:

Bar x10
50kg x5
70kg x4
90kg x2
110kg x1
120kg x3
135kg x3
152,5kg x3
170kg x3
170kg x3
170kg x3
170kg x3

169

Training log of 05.06.2016:

Standing OHP:

30kg x10
40kg x8
50kg x6
60kg x3
70kg x8

Hammer Strength OHP:

1 plate x15
2 plates x12
2,5 plates x8
3 plates x6
3 + 7,5kg plate x8
3 + 12,5kg plate x5

Side Lateral Raises:

7,5kg x12
10kg x12
12,5kg x12
15kg x12

Side Lateral Raises:

6kg x15
8kg x12
10kg x12
12kg x12

Incline DB Curls:

4kg x15
6kg x12
8kg x12
10kg x12
12kg x10
14kg x8
18kg x8
20kg x11 ( Rep PR )

Incline Close-Grip Press:

30kg x15
50kg x12
70kg x6

Hammer Curls:

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

170

Training log of 06.06.2016:

Barbell Back Squat:

Bar x12
60kg x4
70kg x5
90kg x4
110kg x2
125kg x3
145kg x3
162,5kg x5
162,5kg x5
162,5kg x5
162,5kg x5
162,5kg x5

171

Training log of 08.06.2016:

Barbell Back Squat:

Bar x10
50kg x6
70kg x4
90kg x2
110kg x1
125kg x3
145kg x3
170kg x3
170kg x3
170kg x3
170kg x3

Hammer Strength Chest Press:

1 plate x15
1,5 plates x12
2 plates x12
2,5 plates x10
2,5 plates x10

Cable Cross-Over:

12,5kg x12
12,5kg x12
12,5kg x12
12,5kg x12
12,5kg x12

Hammer Strength Incline Press:

1 plate x15
1,5 plates x12
2 plates x12
2 plates x12

172

Training log of 10.06.2016:

Incline DB Curls:

4kg x15
6kg x12
8kg x12
10kg x10
12kg x10
16kg x8
20kg x13 ( Rep PR )
20kg x7
12kg x15

One Tricep Pressdown:

7,5kg x20
12,5kg x12
15kg x12
17,5kg x12
20kg x12

Close-Grip Barbell Bench Press:

30kg x15
50kg x12
70kg x10
80kg x10
90kg x13 ( Volume PR )

Cable Curls:

10kg x20
12,5kg x15
15kg x12
15kg x12
20kg x12

Overhead Rope Tricep Extension:

10kg x15
12,5kg x12
15kg x12
15kg x12

Hammer Curls:

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

Hammer Strength Pulldowns:

1 plate x15
1,5 plates x12
2 plates x12
2,5 plates x8
3 plates x6
3,75 plates x8 ( Rep PR )

Cable Side Lateral Raises:

3,75kg x15
5kg x15
7,5kg x12
7,5kg x12

Hammer Strength Low Row:

1 plate x15
1,5 plates x12
2 plates x12
2,5 plates x12