A Templar's Powerlifting log: Road to Elite

Training Training Logs
21

Man what a workout, got a crazy pump today, killed a lot of my old numbers too!!! Close grip bench I used double over bands so the weight listed is the resistance at the top. Super pumped, cant wait to see what my numbers get up to

FitNotes Workout - Tuesday 5th January 2016

** Walking **

  • 10:00

** Close Grip Barbell Bench Press **

  • 175.0 lbs x 8 reps
  • 195.0 lbs x 8 reps
  • 200.0 lbs x 8 reps
  • 205.0 lbs x 8 reps

** Rack Pin Press **

  • 155.0 lbs x 12 reps
  • 155.0 lbs x 12 reps
  • 155.0 lbs x 11 reps

** Chest Dips **

  • 194.0 lbs x 15 reps
  • 205.0 lbs x 15 reps
  • 205.0 lbs x 15 reps

** T-Bar Row **

  • 90.0 lbs x 12 reps
  • 100.0 lbs x 12 reps
  • 120.0 lbs x 12 reps
  • 120.0 lbs x 12 reps

** Lat Pulldown **

  • 105.0 lbs x 15 reps
  • 105.0 lbs x 15 reps
  • 105.0 lbs x 15 reps
  • 105.0 lbs x 15 reps

** Cable Lateral Raise **

  • 10.0 lbs x 20 reps
  • 10.0 lbs x 20 reps
  • 10.0 lbs x 20 reps
  • 10.0 lbs x 20 reps

** Bfr Bicep Curl **

  • 10.0 lbs x 30 reps
  • 10.0 lbs x 15 reps
  • 10.0 lbs x 15 reps
  • 10.0 lbs x 15 reps

** Cable External Rotation **

  • 5.0 lbs x 20 reps
  • 5.0 lbs x 20 reps
  • 5.0 lbs x 20 reps
22

today felt awesome, dont really care for the squat racks at the gym i was at today, floor is uneven in the rack… will be squatting at my colleges gym now haha

FitNotes Workout - Wednesday 6th January 2016

** Barbell Squat **

  • 335.0 lbs x 1 rep
  • 355.0 lbs x 1 rep
  • 360.0 lbs x 1 rep
  • 360.0 lbs x 1 rep

** Deadlift **

  • 405.0 lbs x 1 rep
  • 405.0 lbs x 1 rep
  • 405.0 lbs x 1 rep
  • 405.0 lbs x 1 rep

** Barbell Hip Thrust **

  • 225.0 lbs x 8 reps
  • 225.0 lbs x 8 reps
  • 225.0 lbs x 8 reps

** Belt Squat **

  • 135.0 lbs x 8 reps
  • 135.0 lbs x 8 reps
  • 135.0 lbs x 8 reps
  • 135.0 lbs x 8 reps

** Plank **

  • 70 reps
  • 70 reps

** Side Plank **

  • 60 reps
  • 60 reps

** Rear Delt Cable Fly **

  • 15.0 lbs x 12 reps
  • 10.0 lbs x 12 reps
  • 10.0 lbs x 12 reps

** Walking **

  • 10:00
23

today was kind of bla, everything felt heavier than I thought it should, but I do have some nasal congestion which always messes with my bracing during lifts, just never really got into a groove

FitNotes Workout - Friday 8th January 2016

** Walking **

  • 10:00

** Barbell Squat **

  • 315.0 lbs x 5 reps
  • 315.0 lbs x 5 reps
  • 315.0 lbs x 5 reps

** Deficit Deadlift **

  • 315.0 lbs x 5 reps
  • 335.0 lbs x 5 reps
  • 335.0 lbs x 5 reps

** SSB squat **

  • 245.0 lbs x 8 reps
  • 225.0 lbs x 8 reps
  • 225.0 lbs x 8 reps

** Dragon Flag **

  • 194.0 lbs x 4 reps
  • 194.0 lbs x 4 reps
  • 194.0 lbs x 4 reps

** Cable Twist **

  • 30.0 lbs x 10 reps
  • 30.0 lbs x 10 reps
  • 30.0 lbs x 10 reps

** Cable Face Pull **

  • 75.0 lbs x 8 reps
  • 75.0 lbs x 8 reps
  • 75.0 lbs x 8 reps
24

This workout has been brutal both weeks so far, ugh felt like dying during squats and deads, my belt felt super tight also

FitNotes Workout - Monday 11th January 2016

** Cycling **

  • 10:00

** Squat No Sleeves **

  • 255.0 lbs x 10 reps
  • 255.0 lbs x 10 reps
  • 255.0 lbs x 10 reps

** Sumo Deadlift **

  • 275.0 lbs x 10 reps
  • 275.0 lbs x 10 reps
  • 275.0 lbs x 10 reps

** Glute-Ham Raise **

  • 204.0 lbs x 20 reps
  • 204.0 lbs x 20 reps
  • 204.0 lbs x 20 reps

** Bfr Extensions **

  • 35.0 lbs x 31 reps
  • 35.0 lbs x 15 reps
  • 35.0 lbs x 15 reps
  • 35.0 lbs x 15 reps

** Pallof Press **

  • 25.0 lbs x 10 reps
  • 30.0 lbs x 10 reps
  • 30.0 lbs x 10 reps

** Incline Bench Rear Delt **

  • 20.0 lbs x 18 reps
  • 20.0 lbs x 18 reps
  • 20.0 lbs x 18 reps
25

Great workout today! actually looked and felt good cant wait to see where I end up

FitNotes Workout - Wednesday 13th January 2016

** Walking **

  • 10:00

** Barbell Squat **

  • 315.0 lbs x 1 rep
  • 335.0 lbs x 1 rep
  • 355.0 lbs x 1 rep
  • 365.0 lbs x 1 rep
  • 365.0 lbs x 1 rep

** Deadlift **

  • 405.0 lbs x 1 rep
  • 405.0 lbs x 1 rep
  • 405.0 lbs x 1 rep
  • 405.0 lbs x 1 rep

** Barbell Glute Bridge **

  • 225.0 lbs x 8 reps
  • 225.0 lbs x 8 reps
  • 245.0 lbs x 8 reps
  • 245.0 lbs x 8 reps

** Leg Press **

  • 700.0 lbs x 8 reps
  • 700.0 lbs x 8 reps
  • 700.0 lbs x 8 reps
  • 700.0 lbs x 8 reps

** Rear Delt Cable Fly **

  • 15.0 lbs x 12 reps
  • 15.0 lbs x 12 reps
  • 15.0 lbs x 12 reps

** Plank **

  • 70 reps
  • 70 reps

** Side Plank **

  • 60 reps
  • 60 reps
26

How do you like occlusion training? (I assume BFR = blood flow restriction). Read a lot about it but never met somebody who actually uses it in regular training.

27

I just saw your 230 x 1 on instagram and it looked pretty fast.275 is right around the corner