New Lurker's Powerlifting Log

Training Training Logs
41

ME Upper

BB Bench

88 x 5
113 x 5
132 x 5

1-board

165 x 3
181 x 3
192 x 2

Incline BB Bench

95 x 10
115 x 10
135 x 4

BB Rows

88 x 10
113 x 10
113 x 10
132 x 8

Band pull-aparts

red x 15
red x 15
red x 15
red x 10

BB Shrugs

132 x 15
155 x 10
198 x 10
220 x 7

El-Gordo Curls

75 x 7
75 x 7
75 x 6

42

ME Lower

BB Squats

113 x 8
113 x 5
132 x 5
145 x 3
155 x 3
176 x 3
187 x 2
209 x 2
220 x 2

Leg Press

4 plates x 12 +2
6 plates x 12 +2
8 plates x 12 +2
10 plates x 10

GHR

bw x 8
bw x 8
bw x 8 +2 rp
bw x 8 +1 rp

Reverse Hyper

66 x 10
66 x 10
66 x 10
66 x 10

Hammer curls

25 x 8
30 x 8
35 x 8
40 x 6 +1 rep

43

RE Upper

NG DB Bench

40 x 10
45 x 10
50 x 10

Wide-grip chins

bw x 6
bw+15 x 6
bw+15 x 6
bw+15 x 4

Standing overhead press

66 x 8
77 x 8
88 x 8

Did arms the day before

44

Saturday

Deadlift

132 x 5
155 x 5
187 x 5
209 x 5
231 x 5
253 x 5

Situps w/ chains

bw+30 x 8
bw+30 x 6
bw+30 x 6
bw+30 x 5

Hammer curls

20 x 10
30 x 10
35 x 6
40 x 6
35 x 6
30 x 6

45

ME Upper

BB Bench

88 x 5
115 x 5
132 x 5

1-board

165 x 3
181 x 3
192 x 1
198 x 1

Incline BB Bench

95 x 10
115 x 10
135 x 4

BB Rows

88 x 10
113 x 10
132 x 7
154 x 8

Band pull-aparts

red x 10
red x 10
red x 10
red x 10

BB Shrugs

132 x 16
176 x 10
198 x 8
132 x 20

46

So I’m finishing my last week of WS4SB off, still training, just didn’t bother with the last couple of logs.

I decided to be a training partner with one of my friends at the gym on monday/wed/fri/sat. He is making me up a basic routine to follow based on my current max lifts of 231lbs squat, 209lbs bench, and 308lbs deadlift.

I’ll let everyone know the detail on here so they can watch my progress. I’m now at 170lbs, and my lifts are a bit higher now.

47

Good work, keep it up.

48

Arms

BB Curls supersetted w/ BB Tricep Extensions

BB Curls

65 x 8
65 x 6
85 x 4
65 x 6
65 x 8

BB Tricep Extensions

45 x 8
55 x 6
75 x 4
65 x 6
45 x 8

1-arm band pushdowns

red x 4 sets x 10 reps

49

Deadlifts

132 x 8
176 x 5
231 x 3
231 x 3
231 x 3
231 x 3
231 x 3

just working on any form issues, spotter was letting me know.

low-pulley rope curls supersetted w/ cable overhead rope extensions (3 second hold at top)

rope curls

70 x 8
80 x 6
80 x 6
90 x 4

overhead rope extensions

60 x 8
70 x 6
70 x 6
80 x 4

Excited for tuesday, start of me new training program!

50

Tuesday
(weights from now on will be in kilos)

Squats

50 x 5
60 x 5
70 x 5
72.5 x 5
72.5 x 5
72.5 x 5
75 x 5
75 x 5
80 x 3

Bench

50 x 5
60 x 5
60 x 4
60 x 3
65 x 3
65 x 3

Seated cable rows

65lbs x 10
75lbs x 10
85lbs x 10
105lbs x 10

51

Bench

50 x 5
60 x 5
60 x 5
65 x 5
70 x 3
75 x 3

Deadlift

60 x 5
60 x 5
80 x 5
90 x 5
100 x 3
110 x 3
110 x 3
110 x 3

52

Squat

50 x 5
60 x 5
70 x 5
72.5 x 5
75 x 4
80 x 3
85 x 1
85 x 1
75 x 5

Bench

50 x 5
50 x 5
60 x 5
65 x 5
72.5 x 4
72.5 x 4
72.5 x 4

53

Bench

50 x 5
60 x 5
70 x 5
75 x 4
80 x 3
85 x 1

3-board

85 x 3
85 x 3
90 x 3

Deadlifts

60 x 5
80 x 5
100 x 5
105 x 5
110 x 5
112.5 x 5

54

Squats

50 x 5
60 x 5
70 x 5
75 x 5
80 x 5
85 x 5
90 x 5
90 x 5

Bench (all reps paused, ipf regulations)

40 x 5
50 x 5
60 x 5
65 x 5
70 x 5
75 x 5

Seated cable rows

70 x 10
85 x 10
105 x 10
120 x 6
70 x 18

DB Hammer curls

20 x 8
30 x 8
40 x 6

55

Bench

50 x 5
60 x 5
70 x 5
75 x 5
75 x 5
75 x 5

3-board

80 x 5
80 x 4
80 x 5

Deadlifts

60 x 5
70 x 5
80 x 5
85 x 5
90 x 5
100 x 5
105 x 4
110 x 3
120 x 2
100 x 7

56

Today for squats I was learning how to properly low-bar squat. After a bit of coaching and some practice sets I can now see why this is the preferred way to squat in competition.

Squats

60 x 5
60 x 5
70 x 5
75 x 5
80 x 5

low-bar

80 x 3
80 x 3
80 x 3
80 x 3

Bench

50 x 5
60 x 5
70 x 5

72.5 x 3
72.5 x 3
72.5 x 3

57

Bench

50 x 5
60 x 5
70 x 5
75 x 5

3-board

80 x 3
85 x 3
90 x 1

Deadlift

60 x 5
80 x 5
90 x 5
100 x 5
110 x 3
120 x 2
105 x 8

58

Squat
50x5
60x5
70x5
80x5
all highbar
80x4
82.5x4
85x4
all lowbar
then
75x8 highbar

bench
50, 60 and 70 for 5 paused then 75x2x3sets touch and go.

59

DB Curls

20 x 10
25 x 8
30 x 7
35 x 5

Rope cable curls

40 x 10
50 x 10
60 x 10
80 x 8

DB Rolling tricep extensions

20 x 10
25 x 8
25 x 8

Overhead tricep extensions (cable + rope)

40 x 16
50 x 15
60 x 10
60 x 10

Wrist roller

20lbs x 3 sets

60

bench
50, 60, 70 x5 paused. 72.5x4 75x4 77.5x4 80x4 touch and go. 80x5x3 on 3
board.

deadlift
60, 80, 90, 100x5 110x3x2 115x2x2