This is pretty messy, somewhat because I had to translate some from another language.
I would like any input 
Im lifting under IPF in Dennmark.
My equipped bench is far ahead of any of my other lifts, and my deadlift is far behind.
In squat I have 1 main problem, I tend to tilt forward in my upper body even though med legs is able to squat a lot more, weak core? Dont know.
I work on my computer from home, so have very decent restituation oppertunity.
So I was at 160(belt)/120/172(belt) raw (SQ/BP/DL). Equipped 230/175/190.
I went on vacation 6 month and took the first month of after coming home, I did get around 1 month of workout in during this 7 month period.
Before I went on vacation I weighed in at 100 kg at my last powerlift meeting, when I returned I weighed 100 kg, but obviously way high fat %.
Monday, wedneysday, friday and sunday I go to a powerlifting club, 5 km on my bike there and 5 back. Other I train in a fitness gym or whatever we should call it 2 minutes walk away.
Im too lazy to chance names of the dates, sorry, diet under the 6 weeks.
All numbers in kgs unless otherwise stated.
setsxrepsxkg
Dag 1 fredag 16 maj 2008
Bench
3x80
3x80
1x90
1x100
4x5x80
Facepulls
3x12x15
DB rows
3x10x27,5
Squat
5x50
5x80
1x100
-belt-
3x3x100
Dag 2 lørdag 17 maj 2008
Deadlift 3x3 72
squat 3x3 62
Bench 3x3 77
Cable pulldown to chest 3x10x50
abs 3x10 7
cardio 30 min cykel
Sick 3 days
Dag 3 Onsdag 21 maj 2008
Dødløft 3x3 75
squat 3x3 65
bænk 3x3 80
Cable pulldown to chest 3x10x55
abs 5x10 10
Dag 4 Torsdag 22 maj 2008
Dødløft 3x3 77
squat 3x3 67
bench 3x3 82
Inc db press 2x8x20
Cable pulldown to chest 3x7x60
abs 3x10 12
Dag 5 Fredag 23 maj 2008
Deadlift 3x3 80
squat 3x3 70
Bench 3x3 85
Inc 2x8x25
Pullups 4x2
Mandag 26 maj 2008
Squat
4x3x80 kg
3x3x90 kg
Glute Ham raises
2x6
Bench
3x3x87,5
Pull down
3x8x80 kg
Hammer curl
2x8x15 kg
+3 set abs
Tirsdag 27 maj 2008
Squat 3x3x75
Deadlift 3x3x85
Bench 3x3x90
DB inc 8x28 + 6x28
Seated DB curl 2x6x12
Abs 3x6x15
Cable pulldown to chest 2x7x65
Cycle 30 min heart rate 128
Onsdag 28 maj 2008
Bench 3x3x92,5
Squat 3x3x80
Deadlift 3x3x90
DB Inc 2x8x30
Seated Cable row 4x6x75
Decline fransk db press 2x12x12
Hammer Curls 2x10x12
Torsdag 29 maj 2008
SQ 3x3x82,5
DL 3x3x92,5
BP 3x5x75
abs 3x10x10
Curls seated 2x10x12
DB INC PRESS 5x32, 6x32
Assisted pullups 10x8, 9x8
Cycle 30 min heartrate 129
Fredag 30 maj 2008
SQ 3x3x85
DL 3x3x95
BP 3x5x77,5
abs 3x10x10
Curls seated 2x10x12
DB INC PRESS 2x10x20
Assisted pullups 2x10x8
Lørdag 31 maj 2008
SQ 3x3x87,5
DL 3x3x97,5
BP 3x5x80
abs 3x10x10
Curls seated 2x10x12
DB INC PRESS 2x10x22
Assisted pullups 2x10x8
Cycle 15 min heart rate 158
Søndag 1 juni 2008
SQ 3x3x90
DL 2x3x100
BP 3x5x82,5
abs 3x10x10
DB Curls 2x10x12
DB INC PRESS 2x10x24
Assisted pullups 2x10x7
Cycle 30 min heart rate 158
mandag 2 juni 2008
SQ 3x3x92,5
BP 3x5x85
DB Rows 12x32,5 2x12x37,5
DB Decline french press 3x10x15
DB curls 2x10x12,5
Kids Retardo abs 3x8
tirsdag 3 juni 2008
DL 2x3x105
Abs 3x10x12,5
DB INC press 2x10x26
DB curls 2x10x14
Assisted chinups 8x5 6x5
Cycle 15 min heart rate 158
onsdag 4 juni 2008
SQ 3x3x95
Bench 3x5x87,5
DL 2x3x110
DB Rows 3x12x40
DB incline french press 3x8x17,5
Kids retardo abs 2xpude 3x8
DB hammer curls 2x10x15
tirsdag 5 juni 2008
Front SQ 3x5x60
Abs 10x12,5, 7x12,5, 10x10
DB INC press 3x10x28
DB curls 10x16, 7x16
Assisted chinups 6x5, 6x5
Cycle 30 min heart rate 158
Fredag 6 juni 2008
SQ 2x3x100, 3x120 with belt
Bench 3x5x90
DB Rows 3x12x42,5
DB incline french press 3x10x17,5
Kids retardo abs 2xpude 3x8
DB hammer curls 2x10x15
Lørdag 7 juni 2008
Front SQ 3x5x65
Abs 3x10x12,5
DB INC press 2x8x30, 5x30
DB curls 6x16, 5x16
Assisted chinups 2x8x6 fesent
cycle 15 min
Søndag 8 juni 2008
Day off due to being wasted
Mandag 9 juni 2008
SQ 1x3x105, 2x3x105 with belt
Bench 3x5x92,5
DB Rows 3x10x47,5
DB incline french press 2x8x20, 5x20
Reverse Hypers 3x7xmig
DB hammer curls 2x10x15
Back pains in lower back, most like from grinding poker 8 hours a day
Tirsdag 10 juni 2008
Front SQ 3x5x60 - Ville ikke gå for tungt pga ryggen
Abs 3x10x12,5
DB INC press 3x6x32
DB curls 2x8x15
Assisted chinups 2x8x6
cycle 30 min
Onsdag 11 juni 2008
SQ 3x3x110 m. "snyde"bælte
bench 2x5x95, 4x95
DB Rows 3x10x50
DB incline french press 2x7x20
Reverse Crunches 3x8
DB hammer curls 2x10x15
Torsdag 11 juni 2008
Front SQ 3x5x65
abs 3x10x12,5
DB INC press 2x5x34 3x34
Assisted chinups 2x8x6
cycle 30 min
Søndag 15 juni 2008
DL 2x100, 2x110, bælte, 2x120, 2x130, 2x140, 1x150
Bench 2x10x60
Semi glute ham raises partials 3 sæt
5 chins
curls 2x10x15
side lateral raises 3x8x9
Monday 16 june 2008
Bench
3x70
3x80
3x90
3x95
3x100
Bench shirt 42 F6 Airboard
3x120
3x130 - last one to chest
To chest
2x140
1x150
airboard
3x130
3x130
Front Squat
2x10x40
DB Rows
3x10x57,5
Bench Lockouts
3x80
3x110
3x130
abs on bench
3x10xme
tirsdag 17 juni 2008
Squat
5x70
5x85
5x100
5x100
5x100
Dips
10
10
Glute Ham raises 45 degrees setup
8
8
8
Chins
4
DB curls
8x15
8x15
Sidelaterals
8x10
8x10
8x10
Onsdag 18 juni 2008 VL Dag
bench 2x3x80
Power snatch:
3x30
3x40
3x45
3x45
3x45
3x45
Snatch
3x35
3x35
OH-SQ
3x45
2x45
2x45
3x45
Powerclean-frontsqaut-jerk
3x45
3x55
2x65 - only front on the first
1x75 - No front squat.
Torsdag 19 Juni 2008
gym B
Bench
5x60
5x75
5x85
5x95
5x95
4x95 + 1 forced…
Speed-DL
3x90
3x90
3x90
3x90
3x90
3x90
3x90
3x90
abs
10x10kg
10x10kg
10x10kg
10x10kg
10x10kg
Pulldown to chest
10x50
10x60
10x70
10x70
10x70
Triceps - Milipress:
10x33
10x45
9x45
7x45
30 min cycle heart rate 128
TR�?NING AAK FREDAG 20 JUNI 2008
Squat:
2x90
2x100
2x110
2x120
2x125
2x130
2x135
belt on at 100 kg
DB inc press
10x20
10x25
10x25
Glute-Hamraises
3 set
Chins
4
DB curls
2x10x15
Side laterals
10x12,5
10x12,5
10x12,5
Facepulls
3x10x15
Træning 21 juni 2008 Gym B
Bench
2x75
2x85
2x90
2x95
2x100
2x105
Front Squat
7x55
7x55
7x55
abs
10x10
10x10
10x10
Speed bench
3x65
3x65
3x65
3x65
3x65
3x65
3x65
3x65
DB ROWS
10x40
10x40
Søndag 22 juni 2008
DL
2x95
2x105
2x115
2x125
2x135
2x145
2x155
Standing One Arm Press
10x15
10x22,5
10x22,5
No Semi glute ham raises due to DOMS, instead:
Pulltrough
10x40
10x50
10x50
chins
4
curls
10x15
10x15
10x15
side lateral raises
8x12,5
8x12,5
8x12,5
Facepuls
10x20
10x20
10x20
Bent over side laterals
8x9
8x9
½ hour powerwalk at 6.8 km/h
Dagens træning i AAK Mandag 23 juni 2008
Bench
3x70
3x80
3x90
3x100
bench shirt, 42 Katana A/S
3x130 Airboard
3x150 Airboard
1x170 chest
1x165 chest
1x165 chest
3x150 airboard
3x150 airboard
3x150 airboard
Front squat
10x40
10x50
10x50
Chest Supported Rows
10x20
10x30
10x35
10x35
10x35
bench Lockouts short ROM
3x50
3x80
3x110
3x130
3x150
3x160
2x170
2008 24 juni tirsdag
Squat
5x75
5x90
5x105
5x105
5x105
Abs
3x10x10
Dips
10
10
10
7
Glute ham raises, 45 degrees
4x10xme
In a hurry so chins, curls and laterals pushed a day.
Onsdag 25 Juni 2008 AAK
OH-SQ:
6x30
6x35
6x40
6x45
Snatch from block
4x30
4x30
4x35
4x35
3x40
3x45
3x50 - Too heavy
Powerclean + Frontsquat
4+2x50
4+2x55
4+2x60
3+2x65
2+2x60
Chins
4
DB curls
2x10x15
Side laterals
10x12,5
9x12,5
Facepulls
2x10x25
Bent over side laterals
2x10x10
TORSDAG 26 JUNI 2008 DANSK HELSESPORT
Bench
5x70
5x70
5x90
5x100
3x100
5x90
Speed DL:
3x100
3x100
3x100
3x100
3x100
3x100
3x100
3x100
Abs
5x10x12.5
Pulldown to chest
10x50
10x60
10x70
10x75
10x75
Tricpes pushdown, robe might be lbs:
10x15
10x25
10x35
10x40
10x45
10x50
FREDAG 27 JUNI 2008
Squat with belt:
2x80
2x92,5
2x102,5
2x112,5
2x122,5
2x130
1x140 - missed 2.weak core imo, tilting forward
DB INC press
10x25
10x25
10x25
Squat from pins in powercage hole 14, short ROM.
3x110
3x130
3x150
3x170
3x180
3x190
3x200
3x210
3x220
3x230
3x240
3x250
Hamstring raises
4x6
Chins
5
DB Hammer curls
10x15
10x15
Bent over side laterals
10x12,5
10x12,5
Facepulls
10x30
10x30
L�?RDAG 28 JUNI Gym B
Bench
5x55
5x55
2x75
2x85
2x92,5
2x100
2x107,5
1x112,5 - 2. too heavy, first good
Front squat
5x40
7x60
7x60
7x60
Speed Bænk
3x70
3x70
3x70
3x70
3x70
3x70
3x70
3x70
Gym closed before I expected
DB ROWS and abs tomorrow
Diet:
A standard day looks like this:
Wake up between 12 and 13.
500 grams ylette (Youghurt’ish) + 2 capsules fishoil + 1 vitaminpill (+llittle oatmeal day B) + one spoon full Oil Of Life Man
(Day A I get 1 sandwich with chicken here)
I go to the gym. shake (Shake 45g prot + 60 g carbs + 5g creatine)
(chicken with pasta on day B)
When i get home I make 400 g beef (3-7% fat) and a bowl of vegetables. ½ of the meat I save for later.
Eat vegetables + meat + 3 fishoil capsules + 1 vitaminpill + 1 cup coffee + one spoon full Oil of life Man
Ca 4 later I get the rest of the meat + ca 250g cottage chesse + en cup coffee.
I go to bed around 0400.
Day A I go to the powerlifting place.
Day B I go to the place 2 mins away
Total 187g prot, 103 gram carbs, 38,5 g fat. 1508 kcal daily. The 2 spoons of oil and the sandwich/pasta chicken is not included.
Im down around 5 kg so far and have gained a lot of power.
Feel free to comment on any thing you feel like