Powerbuilding

Training Logs
1

Background

height - 5’11"
age - 30
bw - 106 kg / 233 lbs
bf % - 15-18%
lifetime natty

Bench - 160 kg / 353 lbs
Squat - 230 kg / 507 lbs
Deadlift - 265 kg / 584.06 lbs
All gym lifts, RAW, IPF rules

Monday 2012-08-13

all weights in kg

A. Squats
3x100
3x140
2x160 added belt
1x180
1x190
1x200 (87%)

2x150
2x150
1x170
1x190
1x205 (89%)

3x140 paused

B. Block pulls (mid-shin level)
3x100
3x140
2x180
1x220
1x240
0x270 no dice - lower back was shot

3x180 switch to sumo
3x220 PR
1x240 PR

C. Oly squats
(2x) 60, 100, 120, 140, 150, 160

D. Bench press
1x100
1x120
1x130
1x140
1x150 (94%)

E. BB floor presses
2x60
2x100

(110) 5, 3, 3 PR

F. 1-arm low-pulley cable crossovers
(10x) 15, 20, 25, 25, 25 PR

G. Rear delt DB raises
(10x) 2.5, 5, 7.5, 7.5

Duration
2:30

Rating
Very good

2

Ok, starting this again. I hope the posts go through quicker after I have posted more often.

Still everything in kg!

Mon 01.10.12

A. Squats
5x60
5x100
2x140
1x160 added belt
1x180
1x200

2x160
2x170
2x180
2x190
2x200 (87%)

B1. Oly squats (cont. reps)
8x60
8x70
8x75
8x80
8x100
3x120

B2. GM (strict)
8x20
8x30
8x35
8x40
8x80

B3. RDL (strict, full rom)
8x20
8x30
8x35
8x40
8x80

10x90 not super-setted anymore
10x130
4x170
3x180
2x200 PR

C. DB press
6x20p
3x30p
3x35p
2x37.5p
6x40p PR
(12x) 25, 27.5, 30 PR

D1. Seated cable rows (forward lean)
(10x) 50, 60, 65 PR

D2. Triangle LPD
(10x) 50, 60, 65

E. WG LPD (squeeze & paused)
(8x) 45, 45, 45

F. Lat stretcher
(6x) 45, 50

G. DC lat stretch LPD
1x

Duration
2:30

Rating
Great

3

Tue 02.10.12

A. Squats
2x100
2x140
1x180 added belt
1x190
1x205 (89%) solid but left biceps hurt!!

B. Deadlift
3x60
3x100
3x140
3x160
2x180
2x180
2x180
1x180 added belt
1x210
1x230 (87%)

C. Overhead Tri Ext
(12x) 30, 40, 50, 50, 50, 50

D. DB press
(20x) 15, 17.5, 20 PR

E. Rope TPD
(10x) 30, 50, 50, 30

F. Pinwheels (strict)
(10x) 10, 12.5, 15

G1. Arnold press
(10x) 10, 12.5, 15, 17.5, 20, 22.5

G2. 1-arm standing DB press
(10x) 12.5, 15, 17.5, 20, 22.5

G3. Lateral machine
(10x) 35, 35, 35, 35, 35

Duration
2:00

Rating
Very good

4

Thu 04.10.12

A. Standing 1-arm DB press
(10x) 10, 15, 20

B. Oly squats
(12x) 20, 30, 40, 80, 100 continuous reps/no lock-out
5x120
(2x) 130, 140, 150,160, 170
(2x) 140, 150, 160, 170 all reps paused
1x180

C1. 3-way Kirk rows (strict)
(8+8+8) 15, 25, 35 PR

C2. Bench press
2x100
2x110
1x120
1x140
1x150 (94%) easy but lower portion felt VERY tight
1x140 skipit; tightness not getting better

D. WG floor press
(6x) 100, 120, 130, 140, 150 PR

E. CG floor lock-outs
2x150
2x170 skipit

F. Seated DB press
(8x) 25, 30, 35

G1. Seated plate front raises
(10x) 10, 10, 10

G2. Seated DB laterals raises
(10) 10, 8, 6

G3. Seated clean and press
(10) 8, 6, 6

Duration
2:00

Rating
Very good

5

Fri 05.10.12

A. Oly squats
2x60
2x100
1x140 paused
1x155
1x165
1x175
1x185kg solid for being pretty sore

  • I’m doing oly squats more frequently than my low-bar “powerlifting” squats because the latter irritate my left biceps, making subsequent upper body work difficult.

B. Rack pulls (@knee level)
3x100
3x150
3x200
3x240
3x280 added belt
2x300kg tough but not bad for having a sore back.
5x240
5x240

C. Seated cable rows (forward lean)
5x40
(10x) 50, 60, 70, 75, 80 PR

D. Lat stretcher
(8x) 45, 50, 55

  • DC lat stretch

E. Overhead Cable Tri Ext.
3x12x50

F. DB hammer curls + Reverse EZ curls + EZ curls tri-set
2 sets didn’t write down weights

G. Super CG chins (4s negatives)
2xbody

Duration
1:30

Rating
Very good

6

Mon 08.10.12

A. Oly squats
2x60
2x100
2x140
1x160 added belt
1x175
1x185
1x190
1x195kg / 430lbs (95%) very good; getting back to my old PR; tweaked something in my upper back though
2x160
2x170 skipit - pain upper back

B. Rack pulls (@knee level)
2x100
2x150
2x200
2x240
2x260
2x280
2x300
2x310
1x320
1x330kg / 727lbs solid stuff.
6x275

C. WG floor press
6x100
4x120
2x140
6x160 PR
1x170
3x180kg / 397lbs PR
12x120 + 10x100 + 12x80 drop set

D. Seated DB shoulder press
5x20p
5x32.5p
5x37.5p
7x40 PR
15x30 PR

E. Shoulder destroyer tri-set
10x20 +10x10 +10x10
10x20 +10x10 +10x10 PR

F. DB hammer curls alternating
10x15
10x22.5
10x27.5 PR
+10x15

Duration
2:00

Rating
Great

7

Wed 10.10.12

A. Oly squats
3x60
2x100
2x140p
1x160p added belt
1x175

5x140
2x155
2x165
2x175 / 386lbs

  • whoa back is sore as hell; I also killed my calves; actually I had to stop because of the pain I got when I hit the hole

B. Front squat
3x40
2x60
1x100 / 220lbs pretty easy but calves were killing me; also I hate front squats

C. WG floor press
20x60
15x100
10x110
8x120
6x130 front delts + pecs very sore; that’s why I chose to do higher reps;need bigger pecs

D. Clean / olympic deadlift (no belt)
3x60
3x100
3x140
2x160
2x180
2x200
1x220 / 485lbs PR my lower back rounded a bit but I still count it; good stuff on a day with a trashed back

2x140 snatch deadlift
2x2x100 snatch high pulls

E. Leg press (wl shoes, deep)
5x100
5x180
5x210
5x230
5x250
2x270
2x280
2x290
2x300 solid: quads were starting to cramp

F. Shoulder destroyer tri-set
10x15 +10x7.5 +10x7.5
10x20 +10x10 +10x10

G. Shoulder laterals machine
5x35
5x45
5x50
5x60

H. Seated DB laterals (partials)
8x17.5 +8x17.5 +8x17.5 cluster set

I. Seated DB clean and press
5x17.5
3x25
8x20 +8x17.5

Duration
2:30

Rating
Very good

8

Fri 12.10.12

A. Oly squats
3x60
3x100
1x140
1x160 added belt
1x170
1x180kg / 397lbs (88%) felt heavy

B. Squats
2x140
1x180
1x200
1x220kg / 485lbs (96%) weight felt piss easy on my back; had to work for it more than needed because I didn’t push back enough out of the hole

  • If nothing happens I will get a new 1RM next week - 240kg or so.

C. Rack pulls (@knee level)
5x100
3x150
3x200
3x240
3x280

D. WG floor press
20x60
20x80
(10x) 100, 120, 120, 120, 120

E. Clean deadlifts (no belt)
2x60
2x100
2x140
2x180 skipit; lower body is just smashed

F. Seated BB MP (cg, elbows forward)
(8x) 50, 55, 60, 70, 60

G. Delt destoyer tri-set
10x25 +10x12.5 +10x12.5
10x25 +10x12.5 +10x12.5 PR

Duration
2:00

Rating
Very good

9

Fri 12.10.12

A. Oly squats
3x60
3x100
2x140
2x160
1x170
1x180
1x190
1x195 / 430lbs (95%)
1x195 / 430lbs (95%)

3x140
3x150
3x160
3x170
1x185

3x140p

  • all felt great

B. Seated DB press
8x22.5
8x27.5
8x32.5
6x37.5

C1. Reverse EZ curls
16x30
16x30
16x30

C2. EZ curls
16x30
16x30
16x30

C3. 1-arm scott curl machine
8x15
6x15
4x15

D1. Overhead tri ext.
10x50
10x50
10x50

D2. Rope Tri PD
10x40
10x40
10x40

Duration
1:30

Rating
Very good

10

Mon 15.10.12

A. Oly squats
3x60
3x100
2x140
1x160 added belt
1x180
1x200
1x210kg /463lbs 5kg PR very nice - speed wasn’t bad either!

B. Squats
2x160
1x190
1x200
1x210kg / 463lbs meh didn’t feel great today

C. Neck squats (bar on neck - highest placement possible)
2x140
2x160
1x180

  • these are great for hitting the upper back hard.

D. Clean / olympic deadlift (no belt)
2x140
1x180
1x210 good form
1x230kg / 507lbs couldn’t quite hold good form - would have been a 10kg PR

E. WG floor press
6x100
3x120
5x140 blah, didn’t feel right today
20x100 5rep PR

F. CG lock-outs on floor
2x100
2x140
2x160
2x170 argh heavy

G. Seated DB press
10x20
6x25
2x35
12x37.5kg / 83lbs PR

H. Standing hammer curls
8x17.5
8x22.5
8x30 PR

I. Seated DB clean and press
5x17.5
5x22.5 PR

J. EZ skullcrusher
6x8x30

K. BB Tri lock-outs
(10x) 60, 70, 80, 90, 100, 110

Duration
2:30

Rating
Very good

11

Tue 16.10.12

A. Oly squats
2x100
2x140
1x170 added belt
1x185
1x195
2x200kg / 440lbs 5kg PR - felt very good; happy with given that my lower back was very sore from yesterday
1x160p skipit; done

B1. Shrug machine (very strict+paused at top)
10x50
10x90
10x130
10x170
10x210
10x230
10x250kg / 551lbs PR

B2. 1-arm BB shrugs
10x20
10x30
10x30
10x30
10x30
10x30

C. Bench press
2x100
1x140 piss easy; 40kg jump ha
1x155kg / 342lbs (95%) very rough; oops

D. BB clean and press
10x30
10x30
10x30
6x40
6x40
6x40

E. Leg press
5x180
3x220
2x270
2x290
2x310kg / 683lbs grrr cramping again

F. Seated DB lateral
5x10x15
10x15 partials

G. DB rows
10x30 +10x40 +10x50

H. Standing cable flys
10x20
10x25
10x30
10x35
10x40

I. Cable shoulder retractions
5x40
5x40

J. Overhand lat PD (strict)
10x55
10x65
10x75
10x85

Duration
2:30

Rating
Great

12

Wed 17.10.12

A. Oly squat
2x60
2x80
2x100
2x140
1x160
1x170
1x180
1x190kg / 419lbs (90%)
2x150

  • didn;t plan to that heavy because this was supposed to be an active recovery session - oh well.

B. Squat
2x150
1x180
1x200kg / 440lbs (87%) easy but shouldn’t have done it because it hurt my left biceps again

C. Standing BB press
5x40
5x60
5x65
5x70 all witha close-grip
8x60 wg

  • I really suck at overhead pressing; I think it has more to do with bad positioning than muscle strength though.

D. Deadlift
2x100
2x140
2x160
2x180
2x1x220kg

E. Bench press
2x100
2x120
2x130
1x140kg / 309lbs (86%) easy but I again it was extremely tough to touch because something was tight as fuck
3x120
3x120
2x100
2x120

F. Standing 1-arm DB press
10x15
10x17.5
10x20
10x22.5
10x25

G1. Rope tri PD
6 sets

G2. Overhead cable tri ext.
6 sets

G3. 1-arm cable hammer curls
4 sets

G4. Straight-arm rope PD
4 sets

Duration
1:45

Rating
Good

13

I tried to make my own “powerbuilding” workout…and failed miserably, so I’m definitely in…I’ll more than likely try to copy some of your methods when I get a higher level of strength…good luck!

14

[quote]chobbs wrote:
I tried to make my own “powerbuilding” workout…and failed miserably, so I’m definitely in…I’ll more than likely try to copy some of your methods when I get a higher level of strength…good luck![/quote]

Cheers.

It is not easy to combine PL and BB properly. I also struggle with it. Let me know if you have any questions.

15

Thu 18.10.12

A1. Oly squats
2x100
2x120
2x140
2x160 added belt
1x175
1x190
1x200kg / 440lbs (95%)

A2. BB clean and press from hang
15x15
6x20
6x30
6x40
6x50

B. BB muscle snatches from hang
8x20
8x30
8x35
8x40
8x50
8x55

C. Front squats
(10x) 20, 30, 40, 45, 50, 55 all continuous reps/no lock-out
3x60
3x80
3x100
1x120
1x130kg no belt PR
2x100 added belt
1x140kg /309lbs PR nice 3 plates; you have to understand that really suck at fs

D. Bench press
3x100
3x100
3x100
3x100
3x100
1x110 arrghhh they all felt like shit / painful; my arms are fucked

Duration
1:45

Rating
Good

16

Did you design your own program?

CS

17

[quote]infinite_shore wrote:

[quote]chobbs wrote:
I tried to make my own “powerbuilding” workout…and failed miserably, so I’m definitely in…I’ll more than likely try to copy some of your methods when I get a higher level of strength…good luck![/quote]

Cheers.

It is not easy to combine PL and BB properly. I also struggle with it. Let me know if you have any questions.[/quote]
Appreciate it

18

[quote]CSEagles1694 wrote:
Did you design your own program?
CS[/quote]

Yes, but my programing is more principle-based. I don’t plan ahead for weeks in advance.

My progress took off when I moved away from those pre-made PLing routines you can find on the net. Those never worked for me except Smolov.

19

Fri 19.10.12

A. Oly squats
2x60
2x100
2x140
2x160
1x180 added belt
1x190 very easy
1x205kg / 452lbs (98%) tough but doable; could have done more but didn’t feel up to it mentally

B. Sumo deadlift (some form tryouts)
5x100
3x100
2x140
2x160
2x160
2x160 all felt rather crappy
3x100 switch grip&rip - a lot better and pretty good positioning
3x100
1x180 added belt
1x200 not bad but biceps hurt like hell
1x180

C. Shrugs machine (strict + slightly paused at top)
5x50
5x100
5x160
5x190
5x230

(10x) 270, 270, 270kg / 595lbs PR felt awesome - this week I actually found out how the really activate my traps; I feel this will lead to BIG progress for all my lifts

D. Back extensions (rounded back; BB behind neck)
(8x) body, 20, 30, 30, 30 massive lower back pump

Duration
1:35

Rating
Good; my body really needs a rest now; this week has been intensive with all the heavy squatting

20

Nice OLY squat, man.