I an starting this log to keep myself on track with my workout days, after reading a article here on T-Nation I feel that just keeping a log on here will help me with the consistency of my workouts
As of today my current maxes are:
Squat 355lbs
Bench 205lbs
Deadlift 405lbs
Press 145lbs
I am hoping to compete in a powerlifting meet this year the date is TBA, it is the only one within a reasonable distance of where I live but with to go weighing in a weight class lower then what I currently would be in (would currently be in the 120kg class looking to make it to 105kg by then) I am hoping my numbers will go up a little but the weight class is my main goal my first workout is scheduled for Jan 6
Squat 210x5 270x5 270x6
Deadlift 5x10 @ 145
Plank 10s on 10s off for 10 reps
Basketball 1hr
Done with 2 partners
BW Squat
80m sprint
Plank
80m sprint
Push Ups
80m sprint
Sit Ups
80m sprint
Repeat
Done for 30 mins
Bench 125x5 145x5 155x7
Press 5x10 @ 65
Upright Row 5x10 @ 65
Stationary Bike 30 mins
Deadlift 235x5 275x5 315x6
Squat 5x10 @135
Sit Ups 5x10
5 Min intervals:
Jog
5 BW Squats/5 Lunges (Each Leg)
Shuttle Run
5 Sit Up/ 5 Push Ups
Press 95x5 105x5 115x7
Bench 5x10 @75
BB Row 5x10 @95
Basketball 1hr
Round 1:
1 Min Intervals
Wall Ball (6kg)
Crunches
Klokov Press 30s/OHP 30s
T-Push Ups
Round 2:
1 Min Intervals
Wall Ball
Dips
OH Squats
Dumbbell Rows
Wall Sit
Chin Ups
Front Squats
Dumbbell Rows
Squat 225x3 255x3 295x5
Deadlift 5x10 @145
Abs Circuit x2:
Sit Ups x10
Hanging Leg Raisesx10
Ab Wheel x10
Side Bends x20/side w/50lbs Kettlebell
Plyometrics 45mins
Hockey Injury Yesterday; workouts ceased until 24 Jan
Yesterday’s workout didn’t post so here it is again:
Bench 135x3 155x3 165x6
Press 5x10 @ 65
Upright Row 5x10 @ 65
Combat Fitness Challenge
Today’s Workout:
W/ Weighted Vest
40m sprint
Push ups. Plank. Sit ups. Leg Raises. Squats
Start @ 10 reps and countdown after each sprint until 0
Deadlift 255x3 295x3 335x6
Squat 5x10 @ 135
Side Bends 5x20/side w/ 50lbs Kettlebell
Yoga 1 hr
Press 95x3 105x3 115x8
Bench 5x10 @ 75
Row 5x10 @ 95
10x2 Minute HIT Circuits
Squat 245x5 275x3 305x3
Deadlift 5x10 @ 145
Weighted Sit Ups 5x10 @ 45
Handball 1hr
Bench 135x5 155x3 175x5
Press 5x10 @ 65
Upright Row 5x10 @ 65
Deadlift 275x5 315x3 345x4
Squat 5x10 @ 135
Side Bends 3x20 w/70 lvs dumbbell
HIT Circuit 30 mins
Monday
Press 105x5 115x3 125x7
Bench 5x10 @ 75
Row 5x10 @ 95
Today
Squat 215x5 245x5 285x5x3x2
Deadlift 5x10 @ 185
Ab Wheel 5x10
Bench 125x5 145x5 165x8x2
Press 5x10 @ 75
Upright Row 5x10 @ 75
Deadlift 245x5 285x5 325x10
Squat 5x10 @ 165
Side Bends 5x15 w/ 70 lbs dumbbells
3 km walk
Press 95x5 105x5 115x10
Bench 5x10 @ 95
Row 5x10 @ 115
Squat 235x3 265x3 295x5x3x2
Deadlift 5x10 @ 165