Powerbuilding

Training Training Logs
161

Mon 29.04.13

A1. Cable flys lying on bench
6 sets to failure

A2. Push-ups (pec focus)
6 sets to failure

B. Lat PD (neutral grip)
4 sets to failure

C. WG leg up bench
3 sets to failure

*Btw, I don’t record the weights used for those exercises where I go purely for the pump/exhaustion - I prefer to go by feel rather than aim for breaking records

D. Squats
3x100
3x140
1x160p
1x180p added belt

3x140
3x160
3x170

2x5x100p

E. Seated DB clean and press
6x15+6x17.5
6x20
6x22.5
6x20+6x17.5+6x15

Duration
1:15

Rating
Very good

162

Thu 02.05.13

A1. Squats (wl shoes)
2x100
2x140
2x160
1x180 added belt

1x150
1x160
1x180
1x190kg

2x2x160
1x170
2x180
*form felt all over the place

A2. Lat PD (neutral grip)
8x60
8x80
8x90
5x60+5x80+5x90+8x60

B. Oly squats
2x60
2x100
2x120
2x140
2x160 added belt
1x180kg

C. Snatch grip rack pulls @knee (wl shoes, no belt)
3x100
5x150
2x200
1x220
1x240
1x250kg 10kg PR
1x260kg 20kg PR good shit

D. Clean pulls (wl shoes, no belt)
5x3x100

Duration
1:45

Rating
Good

163

Fri 03.05.13

A. Squats (flat shoes)
1 billion sets with 140-180kg

*got sick of my inability to replicate my good squat form the past weeks. I’m so fucking sensitive to small variations in my bar placement, it is ridiculous. The good thing is that I actually found the right bar placement and head position at the end of the session. Hope it sticks this time.

Btw, fat loss progress goes really well. Broke the 100kg barrier this week WITHOUT (excessive) cardio.

Duration
1:15

Rating
Good

164

Sat 04.05.13

A1. Cable flys on bench
6 sets to failure

A2. Pec push ups
6 sets to failure

B. Deadlifts (no belt)
3x3x100
5x3x140
2x180
2x200
1x220kg
3x5x180

C. Squats (flat shoes)
1x100p
1x140p
1x180p

D1. SLDL (wl shoes, no belt)
6x60
6x80
6x100
6x120
6x120

D2. Seated leg curls
5 sets

E. Seated DB clean & press
6x15
6x20
6x22.5
6x25

Duration
1:30

Rating
Good

165

Mon 06.05.13

A1. Squats
2x100
2x140
2x160
2x180
5x100
*just some form work

A2. Bench press
1x100p
1x110p
2x120p
1x130p

B1. Seated DB clean & press
8x17.5
8x22.5 PR
6x25 PR
15x17.5 PR

B2. Incl. Bench press
10x60
10x70
10x80

C1. Overhead Cable Tri Ext.
10x25
10x35
10x40
10x45 PR

C2. 1-arm Cable curls
8x30
8x25
8x25

Duration
1:15

Rating
Good

166

Mon 06.05.13

A. Squats (wl shoes)
2x100
2x140
2x160
2x170
2x180 just some form work; felt great
2x3x140 tried out knee wraps for the first time - felt terrible: painful+not stronger

B. Snatch grip Rack pulls @knee (wl shoes, no belt)
5x100
2x150
2x200
1x240

5x170
5x200
5x220 ties PR
3x240kg 1rep PR

Duration
0:50

Rating
Good

167

Wed 08.05.13

A1. Cable flys on bench
4 sets to failure

A2. Pec push-ups
4 sets to failure

A3. Lat PD
4 sets to failure

B. DB trap death
3 trisets

C. Incl. BB bench press
2x8x55
2x3x85

D. Squats
3x100
2x140
1x160p with belt

3x3x100 no belt
1x140
1x180

2x140
1x160
1x190kg

Duration
0:50

Rating
Very good

168

Fri 10.05.13

A. Squat (flat shoes)
2x100
2x140
2x160 added belt
1x180
1x190
1x200kg tough

B. Oly squat (flat shoes)
2x8x100
5x140

C. Snatch grip rack pulls @knee (wl shoes, no belt)
2x100
2x140
2x190
2x210
2x230
2x260 20kg PR
2x280kg 40kg PR dang! went to war for this - especially for the 2nd rep

D. Lat PD (strict)
8x70
8x80
8x90

E. DB trap death
3 trisets

Duration
1:00

Rating
Very good

169

Sun 12.05.13

A. Oly Squat (flat shoes)
2x6x60
2x6x100
3x140

B. CG Seated BB press (elbows forward)
15x35
10x45
10x45
10x50
10x50
10x55
10x55
10x55 +10x40 +10x35

C1. Lat PD (neutral grip,strict)
10x65
10x65
10x75
10x70

C2. CG Chest press
10x65
10x75
10x85
10x90

Duration
1:00

Rating
Ok; squats felt terrible - BBing stuff was good

170

This entry will be my last. I decided to stop logging here. Doesn’t serve a purpose since there is no interaction - only lurking bastards. I will use a desktop database instead.

Mon 13.05.13

A. Snatch-grip rack pulls @knee (no belt,wl shoes)
3x100
3x150
3x200
5x230 10kg PR good for feeling like shit today.

B. Front squats (no belt,deep)
8x60
8x70
5x80
5x90
2x100
2x105
2x110
1x115kg

C. Seated DB clean & press
5x20
5x22.5
8x25 3 rep PR tough as hell

D. Seated band raises
3x8

Duration
0:45

Rating
Good

171

Thanks for dropping by my log, I didn’t know you had one, should give it atleast another month, see if we can’t drum up some support, as there’s some good stuff going on around here. I’ll be back for a better look later today when I have more time. later

172

OK, I’ve had time to read through your log, I think you should stay, and keep log going, if for no other reason than for me :slight_smile: First frequency, love it, I’d run back to back smolov if I could, people seem to hate it, but squatting every day seems right to me. Also you have expieance with DC training, I’ve spent some time using this for Pling, and used it with great sucess bringing up my own bench, and it’s now my go to program for bringing up clients bench, atleast the rest pause.

If it wasn’t for the deadlift I’d squat atleast 3 Xs a week, but I have trouble moving my squat and dead forward at the same time. It’s usually one or the other for me, so I have to park one and focus on the other. I skimed your log front to back, but I’d like to be able to read more thouroly ( can’t spell, by the way) and ask some questions as I go, I’d also apreciate your input on my own log, as my training styles similar to yours, but youy’ve got alot more strength, and knowlage with frequency training.

One last thing I might have been here before, but I tend to visit a log, and if I see all the weights are listed in Kilo’s I don’t bother reading any further, I find it to hard to figure out, so there might be other’s that have same A.D.D as me. I don’t no if your up to changing that, but it might help with more interaction’s. Strong guys that think outside the box, are needed, I don’t know to many guys working with more than double BW that are following cookie cutter programs, so more guys need to realize this, and learn.

So there’s my pitch, even after you insulted me on another thread :slight_smile: hope it works, and you stick around. Later

173

Cool shit man keep the log going. It was hard to find it I think that was the only problem. I’ll be asking you training related shit in the future.