Cheers bro!
The Band is Entombed, song Public Burning, off the album Inferno. I quite like them - pretty thrashy death n roll.
Thursday Light / Recovery
12 Single Leg Squats @ BW (per leg)
12 Barbell Incline Presses @ 40kg
12 Kettlebell Swqings @ 20kg
x 6 rounds.
531 Fullbody âFor Powerliftingâ/Cycle 1/Week 2/Day 3
FRIDAY 21-09-12
Squat (FBT)
3 x 115
3 x 130
1 x 145kg
Press (5/5/5 required reps)
5 x 45
5 x 52.5
5 x 60kg
Deadlift (5/5/5 required reps)
5 x 125
5 x 145
5 x 165
Chins (varying grip)
Bodyweight x 10, 10, 10
Hanging Leg Raise
10, 8, 2
NOTES:
-145kg squat single felt good with high bar position. I am going to stick with this for my next max testing.
-set reps was a godsend on this day; I felt low in energy for some reason, and tweaked my back slightly deadlifting. It feels fine now though.
-hanging leg raises are misery haha.
[video]2483[/video]
Damn thats some pretty DL reps 
Haha thanks - they were harder than they looked!
Note: I have a dodgy knee so I am going to do a W - F - S this week. Doesnât look like squat maxing is on the agenda this time around 
Well after reading what you can do on the ab rollout thing I have determined youâre definitely more of a man than me. Post some vids of that shit. I basically just do a resisted faceplant and then a pushup and thatâs one rep lol.
Hi Panzer!
Just a quick question. What conditioning are you doing along with the FBT for Powerlifting??
[quote]csulli wrote:
Well after reading what you can do on the ab rollout thing I have determined youâre definitely more of a man than me. Post some vids of that shit. I basically just do a resisted faceplant and then a pushup and thatâs one rep lol.[/quote]
haha, I will try and get a decent video up of them soon. But donât get your hopes up - they may not be much better than what you described!!
[quote]Freaky_Frankie wrote:
Hi Panzer!
Just a quick question. What conditioning are you doing along with the FBT for Powerlifting??[/quote]
Whatâs up man!
Well⊠I started the year very well and was doing hill sprints 2-3 times per week. Then after a couple of cycles I switched to sled drags 2 times per week. Then I did HIIT on my exercycle when the cold weather set in.
Then I did nothing haha. I am sorry everybody - my conditioning is SHIT.
But!!! I do Tuesday and Thursday circuits with kettlebells and bodyweight single leg squats and such, so maybe this counts as conditioning???
âŠitâs starting to get sunny again so the hill sprints will be resumed shortly. I think.
[quote]panzerfaust wrote:
Whatâs up man!
Well⊠I started the year very well and was doing hill sprints 2-3 times per week. Then after a couple of cycles I switched to sled drags 2 times per week. Then I did HIIT on my exercycle when the cold weather set in.
Then I did nothing haha. I am sorry everybody - my conditioning is SHIT.
But!!! I do Tuesday and Thursday circuits with kettlebells and bodyweight single leg squats and such, so maybe this counts as conditioning???
âŠitâs starting to get sunny again so the hill sprints will be resumed shortly. I think.[/quote]
LOL donât worry, you ainât the only one with shitty conditioning. The only decent hills in my city are on the other side of town so I donât consider them an option. I just stick to boring olâ treadmill walks and thatâs that.
I hate doing conditioning⊠But you know what they say: The exercises you hate the most are probably the ones thatâll give you better results.
So after a couple of cycles of FBT and I get used to this new training program, Iâll start adding in some treadmill incline sprints like Wendler suggested in an article not so long ago. Those look a bit fun.
531 Fullbody âFor Powerliftingâ/Cycle 1/Week 3/Day 1&2 combined
THURSDAY 27-09-12
Chin Ups
10
Squat (5/3/x)
5 x 115
3 x 140 (see notes)
3 x 150kg
1 x 160kg
1 x 170kg (PR)
Bench Press (5/3/x)
5 x 75
3 x 85
3 x 95kg
- x 110kg (fuck it)
1 x 100kg
DB Rows
20 x 37.5kg
Ab Wheel Rollouts
Kneeling x 10
Standing x 6
NOTES:
-Due to having a dicey knee this week I delayed squatting and combined it with bench day.
-Started off well by accidentally loading 140kg instead of 130kg. Repped 150kg for 3, then a nasty 160kg single. Since I struggled with the 160 I figured itâd be smart to go 170kg and managed to nail it! Very happy⊠and the high bar position DEFINITELY suits me better. I was able to keep my upper back really tight and prevent losing it forwards.
-Bench was kind of average. I kept my final set to 3 reps because I wanted a single PR, which I missed⊠ahhh well.
[quote]panzerfaust wrote:
531 Fullbody âFor Powerliftingâ/Cycle 1/Week 3/Day 1&2 combined
THURSDAY 27-09-12
Chin Ups
10
Squat (5/3/x)
5 x 115
3 x 140 (see notes)
3 x 150kg
1 x 160kg
1 x 170kg (PR)
Bench Press (5/3/x)
5 x 75
3 x 85
3 x 95kg
- x 110kg (fuck it)
1 x 100kg
DB Rows
20 x 37.5kg
Ab Wheel Rollouts
Kneeling x 10
Standing x 6
NOTES:
-Due to having a dicey knee this week I delayed squatting and combined it with bench day.
-Started off well by accidentally loading 140kg instead of 130kg. Repped 150kg for 3, then a nasty 160kg single. Since I struggled with the 160 I figured itâd be smart to go 170kg and managed to nail it! Very happy⊠and the high bar position DEFINITELY suits me better. I was able to keep my upper back really tight and prevent losing it forwards.
-Bench was kind of average. I kept my final set to 3 reps because I wanted a single PR, which I missed⊠ahhh well.[/quote]
Good workout. Donât worry about the knee. RICE it when resting and ease into the heavy singles. There is no such thing as a long warmup when a body part is a bit compromised.
Be cool about the bench. Youâre getting there, buddy. Whatâs your bench goal?
@csulli - thereâs some ab wheel roll outs in here. Are yours similar? Iâm just trying to slowly get lower until they are totally legit. They keep me well aware of where my abs are though⊠and not because I can see them
[video]2489[/video]
[quote]Freaky_Frankie wrote:
Good workout. Donât worry about the knee. RICE it when resting and ease into the heavy singles. There is no such thing as a long warmup when a body part is a bit compromised.
Be cool about the bench. Youâre getting there, buddy. Whatâs your bench goal?[/quote]
Cheers man.
Oh yeah, the knee isnât too bad - just a fibular collateral ligament strain. RICE should sort it quickly.
Bench target for New Year is 120kgs⊠but I am not confident at all. I seem to progress horrifically slowly with benching, and even though my reps improve my 1RM seems to remain stagnant.
But at least I am only 10kgs away from my squat target for New Year! This new bar position is INFINITELY better for my body type. I feel much more confident in my squats now.
Big congrats on the 170kg squat man, thatâs mad. Youâre making steady progress. You should hit the big four plates by years end ! Keep up the good work man.
[quote]Zhelezen wrote:
Big congrats on the 170kg squat man, thatâs mad. Youâre making steady progress. You should hit the big four plates by years end ! Keep up the good work man.[/quote]
Thanks a lot man! I had been feeling like I was losing my way on the squat, so it was awesome to get a decent PR.
The more narrow grip and paying attention to upper back tightness made it feel so much more natural.
And yeah 4 plates here I come! I hope you are right. Haha.
Cheers
hey panzer⊠youâre still pluggin away i see, making some good progress too!
soon youâll be squatting 4 plates but youâll already be looking ahead to 5 !
[quote]zenontheterrible wrote:
hey panzer⊠youâre still pluggin away i see, making some good progress too!
soon youâll be squatting 4 plates but youâll already be looking ahead to 5 ! [/quote]
Haha yeah always man. And cheers! I am confident of hitting 182.5kg / 400lbs squat quite soon. The higher bar definitely will get me there sooner.
Congratz on the squat, that is great.
What do you normally do for warm ups?