Powerbuilding

Training Training Logs
121

Fri 08.03.13

A. Bench press
3x100
3x110
3x120
3x130kg

B. Oly squat
5x60
2x80
2x100
2x120
2x140 lower back was killing me

C. Cable Flys
10x15
10x20
10x25
10x30
10x35
10x40
10x40

D. BB lunges
8x20
8x30
8x40
8x50
8x60

E. Leg curls (1.5 reps)
5x30
5x40
5x45

F. Upper back GM
6x60
6x80
6x100
6x120
6x120
*first time doing these - not sure I will ever again

Duration
0:45

Rating
Ok

122

Sun 10.03.13

A1. Oly squat
2x60
2x100
2x120
2x140
2x160 added belt
2x170kg felt kinda rough & achy; decided to drop the weights and work on perfect form, especially using the glutes

3x100
3x110
3x120
3x140
3x160
3x160

A2. Lat PD (strict)
8x55
8x65
8x80
8x85

8x50 switch to ultra wide grip
8x65
8x65

B. BB rows (focus on scap retraction)
8x60
8x60

C1. Rack pulls @knee (no belt, wl shoes, focus on scap retraction)
5x100
5x140
5x180
5x230
5x180

2x100
2x200
2x240
0x280

C2. Front squats (focus on glutes)
5x40
5x70

Duration
1:00

Rating
Very good

123

Mon 11.03.13

A. Front squat (no belt)
5x60
5x50
3x60
3x70p
1x100p
1x110p PR felt great

B. Rack pulls @knees (no belt, scap retraction)
3x140
3x190
3x230kg

3x140 switch to snatch grip
3x160
3x180
3x200kg

C. Oly squat
5x60
2x100
3x140 not feeling right

D. Front squat
2x60
1x100
1x120

E. Bench press
2x100p
2x120
2x120
1x130p
1x140p

2x120 close grip
2x120 wide grip
2x130 "
2x130 normal grip

F1. 1-leg back ext.
3x5xbody
2x5x5kg

F2. Lat PD
6x55
6x75
6x90
6x90
6x90

Duration
1:20

Rating
Very good

124

Tue 12.03.13

A1. Front squat (no belt)
5x60
3x80
3x90
3x100

A2. Snatch Rack pulls @knee (no belt, wl shoes)
3x100
3x150
3x170
3x200
3x220 PR

A3. Lat PD (overhand)
5x55
5x90
5x100
5x90

B. Squat (no belt)
2x100
2x140
2x180
3x140
3x160

C. Rack pulls @knee (no belt, flat shoes)
2x100
2x150
2x200
2x240
2x260
1x280 PR much better form than when I did them in the past

D. Bench press
2x100
2x120
2x130
2x130 felt off today

E1. CG leg up Bench press
5x80
5x90
5x95

E2. BB front raises
6x15
6x25
6x25

F1. Bent-over DB flys
20x10
20x15
20x15

F2. DB laterals
15x10
15x10
15x10

G. Wide grip Lat PD
8x50
8x75
4x90

Duration
1:35

Rating
Very good

125

Wed 13.03.13

A. Snatch rack pulls @knee (no belt, wl shoes)
5x100
5x150
1x200 too sore

B. Rack pulls @knee (no belt, wl shoes)
3x200
2x230
2x250

C. Oly squat
2x60
2x100
2x140 blah - knees were hurting

D. Bench press
2x100
2x110
2x120
2x125 switch to wide grip
2x130
5x100
2x110
3x120
3x120
3x130

E1. GM (no belt, deep and strict)
5x20
5x40
5x50
3x60
3x80

E2. Wide grip leg-up bench press
5x60
5x80
5x90
5x100

F. CG bench press
2x100
2x120
2x130

Duration
1:20

Rating
Ok

126

Fri 15.03.13

A. Rack pulls @knee (flat shoes)
10x100
5x150
5x200
2x240
2x240
2x260
2x280kg / 617lbs added belt - easy but straps were about to break
5x240

B. Deadlift (form work, no belt)
5x100
2x140
2x180
3x200

2x100
2x140
2x180

B. Rack pulls @knee (wl shoes, no belt)
5x100 snatch grip
5x140 "
5x140 switch to normal grip
3x190
3x230

Duration
0:50

Rating
Good

127

Sat 16.03.13

A. BB rows (overhand, parallel to floor)
8x60
8x80
8x100
8x120
15x60 underhand

B. Snatch grip rack pulls @knee (wl shoes, no belt)
5x100
3x150
2x170
2x200
2x210
2x220
2x230kg PR

C. Front squats (no belt)
3x40p all reps paused
2x60p
2x80p
2x90p
1x100p
1x120p 10kg PR good but tough

D. Front squats walkouts/holds (no belt)
1x150
5x1x160kg PR

E1. Cable flys
10x20
10x30
10x35

E2. Lat PD (overhand, strict)
8x60
8x80
8x90
8x90
8x90
8x70

F. Dips
3x8xbody

Duration
1:25

Rating
Very good

128

Sun 17.03.13

A. Clean deadlifts (no belt)
5x100
2x140
2x180
2x200
2x200

B. Incl. BB bench (no lockout)
10x60
10x65
10x70
10x75
10x80

C. Delt destroyer
1 triset

D. Oly squat
8x60
3x100
1x140p added belt
1x160
1x180kg easy but lower back pain

E. Neck squats
5x60
5x80
2x100p
1x120p
1x140p
1x160p
3x1x160

F. Snatch grip rack pulls @knee (no belt)
2x100
2x140
2x190
2x210

Duration
1:25

Rating
Good

129

Mon 18.03.13

A1. DB laterals
12x7.5
12x10

A2. Standing DB press
15x20
15x20

A3. DB rows
6x40

B. Neck squats (no belt)
5x60
2x80p
2x100p
2x140p
1x160p
1x170p 10kg PR

C. Front squats (no belt)
1x60p
1x80p
1x100p
1x112.5p
1x122.5 with belt - problems to get air in properly
3x2x100p no belt

D. Squats (form tryouts, wl shoes)
2x100
2x140
1x190kg added belt
6x2x100p
2x150

Duration
1:15

Rating
Good

130

Mon 18.03.13

A1. Snatch grip rack pulls @knee (wl shoes, no belt)
3x60
3x100
2x150
2x200
2x215
2x225
0x240 fucking wrist wraps ripped - fuck

A2. DB press
15x30
10x35
10x40

A3. Lat PD
8x55
8x80
8x90

B. Front squats (no belt)
3x60p
2x80p
2x100p didn’t feel right because a rip was blocked - tried to adjust upper back myself but didn’t work

C1. Oly squats
10x60
3x100
3x140p added belt
1x160
1x180
1x185kg (91%)

2x140
2x150p

C2. BB rows (strict)
15x60
15x60
15x60
2x3x60 high pulls

D. Chins (strict, dead hang each rep)
3xb
3xb
3xb
3xb
3xb

Duration
1:15

Rating
Good

131

Fri 22.03.13

A1. Oly squat
5x60
2x100p
1x140
1x160 added belt
1x180kg not feeling it today
2x160

A2. Pull-ups
3x5xbody

A3. Bench press (wg, no arch, BB style)
3x60
3x100
3x110
3x110
2x120
2x120
2x120

B. Squat
2x100
2x140
2x180 added belt
1x190kg

2x160
1x180p

2x140
1x180p

C. Delt destroyer
1 triset

D. Seated DB clean & press
3x8x20kg

Duration
1:35

Rating
Good

132

Sat 23.03.13

A. Bench press
2x100
2x110
1x120
1x130
2x1x135

B. Squat (no belt)
2x100
1x140p
1x160 skipit; felt achy

C1. Neck squat
2x60
2x100
2x140
1x160
1x170

C2. Incl. BB bench (cont. tension)
10x55
10x75
10x75

D. Front squats (no belt)
2x60p
2x80p
1x100p
1x102.5p

E. High pulls
2x60
2x80

F. Lat PD (overhand)
8x60
8x80
3x8x90

Duration
1:25

Rating
Ok - joints felt achy

133

Sun 24.03.13

A1. Neck squats
2x60
2x100
2x120
2x140
2x160 added belt

A2. CG leg-up bench press
5x60
5x90
5x100
3x110

B1. Front squats (no belt)
3x60
3x80
3x90
5x3x100

B2. Cable flys
10x20
10x30
10x35
10x40

Duration
1:15

Rating
Ok - joints still felt achy

134

Mon 25.03.13 AM

1h fasted cardio

Decided to kick the fat loss phase into a higher gear

Mon 25.03.13 PM

A. Front squats (no belt)
3x60
3x80
3x90
3x100
3x105
3x110
3x115kg PR

B. Squats
3x100
3x140
3x140
1x160 added belt
2x180
1x190kg

C. Oly squats
5x20
3x60
2x100
2x100
2x140

D. X-hammer curls (squeeze @top)
8x7.5 +8x10 +8x12.5 +8x15

E1. Rev EZ curls
16x20
16x20

E2. EZ curls
16x20
16x20

Duration
1:15

Rating
Good

135

Tue 26.03.13 AM

fasted run 5.44km | 31:52 | 10.24km/h

Tue 26.03.13 PM

A. Squats
5x60
3x100
1x120p
1x140
1x160 added belt
1x180 was piss easy - was surprised because 60kg felt terrible - decided to do some waves

1x190
2x175
3x160

1x195kg
2x180
3x165

  • very happy with this given the fat loss diet + cardio; was gassed after this though

B. Lat PD (overhand, strict)
8x60
8x70
8x80
8x90

Duration
1:00

Rating
Good

136

Wed 27.03.13 AM

fasted biking 15km | 47:37 | 19.1km/h

  • that was rough: very cold+windy weather and I even fucking bonked (very low blood sugar) at the end. Arrgh bonking is indeed very unpleasant

Wed 27.03.13 PM

A. Bench press
1x80
1x100
1x120
1x140kg piss easy
1x150kg (92%) bench felt great; completely surprised me; even got it on vid; was surprised that I had such a nice arch; never tape my bench

B. Squats
2x100
2x140
1x160
1x180 added belt
1x190
1x200kg (87%) not easy but happy with it given the circumstances; legs were very sore

C. Suitcase deadlifts
5x60
3x70 first time doing these - surprised at the leg drive it gave me

D. Clean deadlifts
5x70
10x3x100 tried very hard to use leg drive - that is very new to me; apparently I never used leg drive for any of my pulls

Duration
1:25

Rating
Very good

137

Thu 28.03.13 AM

fasted run 5.44km | 30:35 | 10.67km/h

Thu 28.03.13 PM

A. Bench press
2x100
1x120p
1x130p
1x135p
1x140p

B. Squats
3x100
2x140
2x160
2x180 added belt
2x180

5x120
3x140
3x140
1x180
1x160p

C. 1-arm Meadows row
8x40
8x60
8x60

D. Stiff-leg deadlifts
8x20
8x30
8x40
3x8x60 first time doing these - felt awesome - better than RDLs

Duration
1:10

Rating
Good

138

Fri 29.03.13 AM

fasted run 5.44km | 32:33 | 10.03km/h

Sat 30.03.13 PM

1h cardio

139

Tue 02.04.13 AM

fasted run 5.44km | 30:42 | 10.63km/h

Tue 02.04.13 PM

A. Squats
3x100
2x140
2x160
1x180 added belt

1x190 first wave
2x170
3x160

1x200kg second wave
2x180
3x170
*not bad considering I have been on very low carbs the past 3-4 days

B. Bench press
2x100
1x120p
1x130p
1x135p skipit; lower back tight and achy

C1. Front squats (no belt)
5x60
2x80
1x100p
1x110
1x120kg felt heavy
3x100
3x100

  • while the weights on front squats are still crappy, I have come a long way in terms of form and execution - but I guess fs will always be my personal nemesis

C2. Lat PD (overhand)
15x65
12x80
10x85

D. Stiff-leg deadlifts (no belt)
(8x) 60,65,70,80,100,100 vol PR and a lot of good savage pain

Duration
2:00

Rating
Good

140

Wed 03.04.13

A. Bench press
1x100p
1x120
1x130
1x140
1x142.5kg (88%) moved well but not great

B. CG leg-up bench press
5x90
5x95 skipit; felt achy

C. Squats (form work)
2x5x100
3x140
2x2x150
1x160 added belt
4x1x180

D. WG floor press
(8x) 60,100,110,120,130 felt heavy; don’t know why I stopped doing these - stupid

E. Cable flys lying on bench
(10x) 15,20,25,20,15,10 great pump

Duration
1:35

Rating
Good

Diet: Today was a clean carb up day - I’m curious how much I weight tomorrow morning