Ironsmasher's Viking Powerlifting Journey to Valhalla

Training Logs
1

Gonna start a log on here. Had one on a different forum but it didnt have the powerlifting community this one does. For around the last 7 months I was training multiply with A crew and a great coach but recently had to leave them due to work schedule and getting ready to move home. I competed once in multiply gear. Recently switched to raw lifting due to a hip disformity that conflicted with the super wide stance squat. I’ve only been PLing for about a year but have established some pretty huge goals. This year I went from 190-250 BW, I took my raw squat from 295 to 445, raw pull from 425 to 485 and my bench from 275 to 315+ ( hasn’t been tested in a while).

I’ll post some recent training videos later.

2

Some recent vids.

3

DE Upper
Flat bench (red mini’s)
145x3x3
155x3x3
165x3x3
DB incline
70x12
80x12
90x12
Seated pin press(eye level)
185x8
205x6
225x6
JM Partials
95x20
135x15
185x12
Rope pulldowns
100 reps in 3 sets
Face pull/ upright row/ band pull apart SS
50x15/ 70x10/ red bandx15. 2 sets
Seated DB curl
30x10
35x10
40x10
Hammer curl
50x10
60x10
70x8

4

Gonna start logging again. Yesterdays training.

Leg extension (hard contraction)
80x3x20
Front Squat
185x10
225x8
275x5
225x10 supersetted with oly back squat with a pause for 7 more reps
Deadlift
455x8 tng
Leg Press (5 sec negative)
5plts x3x15
Leg extension domination set
Cluster/drop/isometric hold/forced negative/ one million partials.

Roll the quads and back and stretch for 30 minutes

5

Bench and back

Flat bench
185x10
225x10
275x5+3+2
225x5 pause reps
Incline bench
135x10
185x3x10
225x6
135x20
Incline cable flys
3x15
Lat pulldown
210x3x12
Cable row (slow negative)
Stack x3x12
DB row. Torso at 90 degree angle
80x3x12

6

KB farmers walk
88x5x50 feet
KB shrugs
88x5x30
Banded upright row
6x20
Banded hamstring lying curl
6x20
Seated ham curl
6x20
Decline situps
5x15

7

Arms and shoulders

Max contraction, move some weight then full stretch under load and finishers. Enough said. Nothing worth wrighting excrpt my shoulders and arms are pumped to the max. Monday squats are coming. Stack 10 progression.