Training this week (week number 6)
Very satisfied with my last bench session! 
Good luck on your upcoming meet!
[quote]zenontheterrible wrote:
Good luck on your upcoming meet! [/quote]
Thanks mate! Will try my best to get the timing correct for saturday
12.02.12
A1 Squat, 2x2@120kg - 2x2@135kg - 2x2@150kg - 1x5@120kg
A2 Bench w/stop, 2x2@120kg - 2x2@135kg - 1x5@100kg
Assist for lower body
Squat: worked on form and correct depth. Felt good.
Bench: weights felt easy, did long pauses on chest.
14.02.12
Did some medium weight in the squat, bench and deadlift for doubles and extra core at the end of the workout.
After this, i was a little bit sick the next days. Wel enough to go to work, but not to train. So no more training until the meet.
18.02.12 - Meet day, lifting raw by IPF rules
Bw: 91,85kg
Squat
180kg - good lift
190kg - good lift
no third attempt, because i felt some pain in my back
Bench
155kg - good lift
162,5kg - good lift
167,5kg - no lift
Deadlift
230kg - good lift
250kg - good lift
260kg - no lift
Total of 602,5kg
Videos will be posted when my friend is finished editing
So, my experience from last years powerlifting routines (for my training and progress) is this:
- Bench press: High frequency, low volume works very well.
- Squat: medium frequency, medium volume and heavy weights works for me
- Deadlift: low frequency, low/medoum weights and high volume works.
My plan for the following months is this:
Squat
Three times a week, medium volume, heavy weights.
Bench
Five times a week, low volume, varied weight.
Deadlift
2-3 times a week, with one high volume day, light weights
19.02.12
Started my new routine today with light weights, hoping that DOMS don’t kick in too bad…
Squat
5x2@150-155kg
Bench
3x5@125kg
Deadlift w/orange bands
3x3@100kg
Assist for lower body
Should be light weights, but of course it was kind of heavy when tired the day after a meet. But felt good just to move my body and lift some weights anyway
Nice lifting there bud
Seeing your bench numbers makes me sad.
Do you find any carry over at all from shirted benching to your raw numbers?
[quote]VikingStrong wrote:
14.02.12
Did some medium weight in the squat, bench and deadlift for doubles and extra core at the end of the workout.
After this, i was a little bit sick the next days. Wel enough to go to work, but not to train. So no more training until the meet.
18.02.12 - Meet day, lifting raw by IPF rules
Bw: 91,85kg
Squat
180kg - good lift
190kg - good lift
no third attempt, because i felt some pain in my back
Bench
155kg - good lift
162,5kg - good lift
167,5kg - no lift
Deadlift
230kg - good lift
250kg - good lift
260kg - no lift
Total of 602,5kg
Videos will be posted when my friend is finished editing [/quote]
i’m impressed by your raw numbers, especially in the bench! good work.
Shit…
Normally I hate you damned PLers but you’re a beast.
Good job on the meet…impressive
My lifts are from 16:00.
[quote]Adam-F wrote:
Nice lifting there bud
Seeing your bench numbers makes me sad.
Do you find any carry over at all from shirted benching to your raw numbers?[/quote]
Thanks mate! That’s nice to hear
Well if i do paused bench and regular bench in my training, i find the shirted bench positive for raw lifting. But if i do only chains, board and slingshot beside shirt, i have no power from the bottom… That’s my experience… So now i do paused bench, regular bench, slingshot bench and shirted bench every week the next months
Thank you very much zenontheterrible and Ct. Rockula!!
Will try my best in the 93kg class before i move back up to 105kg
20.02.12
Bench with stop
90x7 - 105x6 - 115x5 - 120x4 - 130x3
Floorpress rowing
2x5-10
Shoulder press pull-up hold
2x5-10
Wrist grip
2x
Bench: easy weight
21.02.12
Front squat
5x5 @100-105kg
Bench slingshot → bench feet up
3x 135x4 → 115x4
Deadlift
5x5 @150-155kg
Core and calves
Squat: stiff back, and i’m not used to five reps…
Bench: good lifts, but heavy with dropsets
Deadlift: tired now because of cold and hard to recover between sets…
23.02.12
Bench with stop
90x7 - 105x6 - 115x5 - 120x4 - 130x3
Bench with Superkatana
160x2 - 170x2 - 180x1
Superkatana on 10cm board
2x2 @170kg
Dumbbell press feet up rowing
2x5-10
Pushpress pull-up hold
2x5-10
Forearm and grip
2x
Bench stop: good lifts!
Bench Superkatana: first time with shirt for a while. 180kg was a good lift.
24.02.12
Squat
4x3 @160kg
Bench
3x4 @130kg
Lunges core calves
2x
Squat: heavy in the bottom and stiff and sore back. Not nice sets but ok.
Bench: easy
I will start logging properly when my new program starts, which is next monday.
Last week and this week i do the same routine though, but trying different kinds of squat/bench/deadlift and assist movements.
When i was looking for a routine for a member of our team, i came over a program that fits me perfect the next months
12 week routine, going for equipped nationals in june:
Monday
Squat
Bench
Assist lower body
Tuesday
Bench
Assist upper body
Wednesday
Squat
Deadlift
Assist lower body
Thursday
Bench shirted
Bench
Assist upper body
Friday
Squat
Bench
Assist lower body
The actually days will vary because of work schedule.
See you on monday
Hey thanks for posting your program!
12.03.12
Squat half suited, medium wraps
170x6 - 165x6 - 170x6 - 165x6
Bench slingshot
3x6 @130kg
Bench with stop
3x6 @110kg
Leg press, abs and calves.
Squat: dipped down too much on a couple of reps to make better depth, but my lower back really didn’t like that… I have to keep good form all the way and don’t focus on depth for a while…
Bench: easy
13.03.12
Bench slingshot
2x2 @130, 2x2 @135, 2x2 @140
Dumbbell press feet up and seated rowing 3x10-15
Shrugs and face-pull 2x15-20
Hammer curl and wrist 2x
14.03.12
Squat
125x6 - 130x6 - 125x6
Deadlift
5x5 @160-165kg
Core and calves 3x
Squat: very careful with my back and kept good form all the time. Felt better.
Deadlift: still not used to all the reps in squat and deadlift, but always easier to pull
Ok it’s time to start log again…
Since last time i have tried to squat with suit again but both my neck and back problems bothered me again so i will do powerlifting meets raw and bench meet with shirt.
My training will be like this:
Monday
Squat 5x2
Bench press 5x2
Front squat no belt
Pull-ups
Calves
Tuesday
Squat 5x5
Bench press 5x5
Biceps
Triceps
Calves
Wednesday
Deadlift 5x2
Deadlift double start 2x5
Deadlift half sumo 2x5
Deadlift snatch-grip 1x10
Thursday
Squat double start 5x2
Bench press slingshot/bands 5x2
Front squat no belt
Pull-ups
Calves
Friday
Squat double start 5x5
Bench press slingshot/bands 5x5
Biceps
Triceps
Calves
Shirted bench 1-2 times every when time.
Core every workout.
Meets this year:
30.09.12 Bench press with shirt
22.12.12 Powerlifting raw
Me and a couple of my team mates.
I testet three different shirts to find out which one to use on the meet.
Sigve, one of our veterans, doing 250kg squat.
Thomas doing a 180kg raw bench press.
The last week i have only done light squat and deadlift.
I did three workouts with bench shirt on six days. A different shirt on every workout…
I ended up with using the shirt in the video for the meet. I did a good lift on 190kg with the other one, but i felt that i couldn’t keep my chest high in the shirt.
In the video, i just kept the neck and the arms of the shit high on the body to make a good lift with light weights. I was sore in my press-muscles so i didn’t want to push too hard today…
