Training Log Powerlifting/Weightlifting

Training Training Logs
281

Week 4 Day 3 (Thurs)
SQ/BP(e)

Squat
70(154lbs)x5
100(220lbs)x5
140(308lbs)x3
160(352lbs)x3
belt
175(384lbs)x2
190(418lbs)x2
wraps
200(441lbs)x2x2
210(462lbs)x2x2
220(484lbs)x2

Bench Press - comp grip
70(154lbs)x5
85(187lbs)x5
100(220lbs)x3
115(258lbs)x2
130(286lbs)x2
2board
145(319lbs)x2
shirt on
2board
155(342lbs)x2
1board
167.5(370lbs)x3x3
2board
172.5(379lbs)x4x2

Back was really sore today, going to adjust my days around a little bit, maybe do deadlifts on this day with my lighter squats, with my hip/lower back giving me issues on and off lately, it would make more sense

282

Week 4 Day 4 (Fri)

Assistance

Seated DB OHP
40x10
55x10
70x10
85x10

Defranco’s Shoulder Shocker
A)Seated Plate Raise - 35x10/10/10
B)DB Side raise - 20x10/10/10
C)DB Clean+Press - 20x10/10/10

Pull ups - medium grip
15/15/15/15

Barbell Curls
75x10
95x8
115x6
75x20

DB curls
40x12x2

Paloff Press
3x10 per side

Band Pull aparts
25/25/25/25

283

Week 5 Day 1 (Sun)
SQ/BP

Squat
70(154lbs)x5
100(220lbs)x5
130(286lbs)x3
160(352lbs)x3
180(396lbs)x2
wraps
200(441lbs)x2
suit bottoms (loose red suit)
230(507lbs)x2
250(551lbs)x1
straps up
275(605lbs)x1x3…easy

Bench Press - comp grip
70(154lbs)x5
85(187lbs)x5
100(220lbs)x5
110(242lbs)x5
120(264lbs)x5
2bd
130(286lbs)x5
145(319lbs)x5

A)GHR - 10/10/10
B)Chin ups - 10/10/10

284

I’m digging the 5x3 thing, thanks for sharing.

285

Week 5 Day 2 (Monday)
DL/Assistance

Deadlift - conv/beltless
60(132lbs)x5
100(220lbs)x3
140(308lbs)x1
185(408lbs)x1
195(428lbs)x1x6

Pull ups
bwx10
+20kgx5x3

Incline DB Press
20(44lbs)x10
30(66lbs)x5
40(88lbs)x5
45(99lbs)x5
50(110lbs)x5

Pull downs - close narrow grip
135x10
165x10
180x10

Face Pulls
45x15
60x15x2

Preacher Curl
10,8,6,20
DB Curls
3x10

286

So did you kill the log? Still training? Your readers want more!

287

[quote]grettiron wrote:
So did you kill the log? Still training? Your readers want more![/quote]

Haha I think you’re my only reader!

288

Update…

3 weeks out today from Nationals

Lifts of late

300kg Squat for 2 singles
187.5kg bench, 192.5kg bench
290kg deadlift (going 300+ today)

bodyweight is great, training regularly around 83.5-84kg

I’ll start updating again today

289

[quote]ED3180 wrote:

[quote]grettiron wrote:
So did you kill the log? Still training? Your readers want more![/quote]

Haha I think you’re my only reader![/quote]

I hope not! Flashy logs get attention but when a seriously strong lifter keeps a log it’s all crickets. Yup, must be Tnation.