Week 6 Day 1 - SQ(eq)/BP(r)/DL(r)
Squat
70x5
120x5
140x3
160x3
180x1 - belt
210x1 - b/w
225x1 - suit
245x1 - suit
265x1 - suit
282.5x1 - suit
292.5x1 - suit
Bench Press - comp grip
60x8
75x5
90x5
100x3
110x3
125x3 - 1bd
125x3 - 1bd
125x3 - 1bd
130x1 - 1bd
140x1 - 1bd
150x1 - 1bd - PR
Deadlift - raw (forgot suit)
100x3
150x3
190x2
210x1
230x1
250x1 - belt
275x1
290x1
How do you organize your training? Do you have a template you base your weights and volume off of?
[quote]bad_mo_fo wrote:
How do you organize your training? Do you have a template you base your weights and volume off of?[/quote]
I do, I’m switching it up a bit to something I used to do for the next meet on June 12th.
Basically 2 3 lift days, and 2 bench only+assistance days
Haven’t posted in awhile, Nationals are over, I won the 82.5kg open class with a very sub par day
270-172.5-280 - 722.5 total
I was capable of a 755-770 from training, but various factors came into play. All in all not a bad meet, it can always be worse. I’ll be switching my training up for the next meet, in 8 weeks. Alberta Provincals on June 12th
Week 1 Day 1 - Weds April 14th
SQ/BP/DL
Squat
highbar/beltless
62.5x5
100x5
132.5x5
147.5x5
lowbar/belt
172.5x4
wraps
182.5x4
190x4x2 sets
highbar/beltless
140x5
Bench Press - pinky on ring
60x10
85x5
92.5x5
105x5x3 sets
Deadlift
145x5
195x5
205x5 - belt
210x5
215x5
Abs - Obliques
Good workout, was still quite sore from competing a few days ago, and the partying that followed, weights of course felt a little harder than they should, but thats too be expected after a meet
Week 1 Day 2 - Thurs Apr 15
Bench Press - narrow grip
60x10
75x5
75x5
85x5
92.5x3
92.5x3
92.5x3
Dumbbell Press - incline
40x10
50x10
60x10
50x10
40x10
Dumbbell Rows (r+l)
60x10+10
80x10+10
95x15+13
Curls
3x10
Week 1 Day 3 - SQ/BP/DL
Squat
barx20
60x5 - high bar
100x5 - low bar
135x5
152.5x5
172.5x5 - belt
190x5 - belt/wraps
192.5x5 - belt/wraps
192.5x5 - belt/wraps
135x5 - high bar
135x7 - high bar
Bench Press - comp grip
60x5
70x5
80x5
90x15
97.5x12
102.5x8
85x12
75x15
Deadlift - comp stance (sumo)
150x5
195x4
205x4
210x4
215x4
Great training day, trained with Jon (PowerGNP), things felt heavy and slow, but I competed a week ago so thats a given. Weights all moved quickly, just felt sluggish. The Bench pyramid was nice, especially since I’m notoriously a low rep guy, won’t hurt to built some pecs and shoulders
Week 2 Day 1 - BP/Assistance
Bench Press - close grip/paused
50x5
60x5
75x5
85x5
92.5x3
100x3
100x3
100x3
Incline DB Press
40x10
50x10
60x10
70x10
DB Row
60x10+10
80x10+10
Pull ups - medium parallel grip
bw+15kg
13/10/10/8/5/4
Hammer Curls
30x10
35x10
40x10
45x10
35x10
30x10
Shoulder/Rotator circuit x3
Scarecrows - 8lbsx10
Lying external rotations - 8lbsx10+10
Push up Plus - 10
Pec/delt stretch - 10 each side
Full contact twist
3x10
Felt great today, pecs were a little tender from yesterday, but thats to be expected after my first high rep bench session in probably a year or more. I do very little assistance normally, but I’m trying to move up to the 90kg class, so it’s nessecary
[quote]ED3180 wrote:
Felt great today, pecs were a little tender from yesterday, but thats to be expected after my first high rep bench session in probably a year or more. I do very little assistance normally, but I’m trying to move up to the 90kg class, so it’s nessecary[/quote]
First off, you’re now stalked.
Secondly, I didn’t know you had plans to move to 90. Once you fill out solidly that’ll be a great class for you. You’ll look good in it too I think. And we all know powerlifting is about looking good 
Nice training. My chest aches from reading about your high volume bench…
[quote]Court wrote:
[quote]ED3180 wrote:
Felt great today, pecs were a little tender from yesterday, but thats to be expected after my first high rep bench session in probably a year or more. I do very little assistance normally, but I’m trying to move up to the 90kg class, so it’s nessecary[/quote]
First off, you’re now stalked.
Secondly, I didn’t know you had plans to move to 90. Once you fill out solidly that’ll be a great class for you. You’ll look good in it too I think. And we all know powerlifting is about looking good
Nice training. My chest aches from reading about your high volume bench…[/quote]
For one, it’s observed from afar
and b) I should have moved to the 90’s long ago, only in powerlifting is 5’7ish considered tall for 180lbs
Week 2 - Wednesday - SQ/BP/DL
Squat
60x5 - high bar
100x5
135x5
152.5x5
180x4 - belt
187.5x5 - belt/loose wrap
190x5 - belt/loose wrap
192.5x5 - belt/ loose wrap
197.5x4 - belt/loose wrap
202.5x4 - belt/loose wrap
Bench Press - comp grip
60x5
80x5
100x5
110x5
110x5
110x5
110x5
110x5
Called it a day here, was supposed to deadlift, which I’ll do tomorrow morning, ran out of time as I had to get to a staff meeting which I ended up showing up late to and not going to anyways. Had 2 hours sleep the night before, surprisingly not a bad session, the squats and benches got easier as the sets went on which is a good sign
[quote]Court wrote:
[quote]ED3180 wrote:
Felt great today, pecs were a little tender from yesterday, but thats to be expected after my first high rep bench session in probably a year or more. I do very little assistance normally, but I’m trying to move up to the 90kg class, so it’s nessecary[/quote]
First off, you’re now stalked.
Secondly, I didn’t know you had plans to move to 90. Once you fill out solidly that’ll be a great class for you. You’ll look good in it too I think. And we all know powerlifting is about looking good
Nice training. My chest aches from reading about your high volume bench…[/quote]
ED, I agree with Court, you are mighty sexy…90 would only mean more sexiness.
[quote]Power GnP wrote:
[quote]Court wrote:
[quote]ED3180 wrote:
Felt great today, pecs were a little tender from yesterday, but thats to be expected after my first high rep bench session in probably a year or more. I do very little assistance normally, but I’m trying to move up to the 90kg class, so it’s nessecary[/quote]
First off, you’re now stalked.
Secondly, I didn’t know you had plans to move to 90. Once you fill out solidly that’ll be a great class for you. You’ll look good in it too I think. And we all know powerlifting is about looking good
Nice training. My chest aches from reading about your high volume bench…[/quote]
ED, I agree with Court, you are mighty sexy…90 would only mean more sexiness.[/quote]
Aw shucks
Week 2 - Thursday BP/DL
Bench Press - medium grip w/doubled mini’s (55kg at top)
60x3
65x3
70x3
75x3
80x3
85x3
90x3
Deadlift - w/27.5kg chains
120x3
150x5
200x5
210x5
220x5
225x3
Pull ups - wide neutral grip, strip set, starting with 3 chains (60ishlbs)
3 chains - 4
2 chains - 3
1 chain - 3
bw - 2
second set
3 chains - 5
2 chains - 3
1 chain - 2
bw - 1 haha
this was tough!
super set of:
Log Push Press
60kgx5x3 sets
Band Pressdown - purple band
20x3 sets
Band Facepull - purple band
20x3 sets
Deads were rough today, the weight was easy, it was just tough to keep proper form as I was pretty tired/sore from yesterdays squats. It won’t be a normal occassion to do deadlifts the day after.
Week 3 - Sunday SQ/BP/DL
Squat
60x5 - hb
100x5 - lb
142.5x5
157.5x5
182.5x4 - belt
192.5x4 - wraps
200x4
200x4
205x4
210x4
145x5 - hb
Bench Press - comp grip
60x5
85x5
100x10
105x8
110x5
100x8
90x10
Deadlift
60x5
100x3
150x4
200x3
205x3
220x1
Good training, IT bands hurt a lot, like a lot…time to foam roll like it’s my job
[quote]Power GnP wrote:
[quote]Court wrote:
[quote]ED3180 wrote:
Felt great today, pecs were a little tender from yesterday, but thats to be expected after my first high rep bench session in probably a year or more. I do very little assistance normally, but I’m trying to move up to the 90kg class, so it’s nessecary[/quote]
First off, you’re now stalked.
Secondly, I didn’t know you had plans to move to 90. Once you fill out solidly that’ll be a great class for you. You’ll look good in it too I think. And we all know powerlifting is about looking good
Nice training. My chest aches from reading about your high volume bench…[/quote]
ED, I agree with Court, you are mighty sexy…90 would only mean more sexiness.[/quote]
He blushes when you say it, he ignores it when I do. Oh the things I am learning about him while I ‘observe from afar’.
ED - I’m going to have to start reading your log earlier in the day because doing the kg to lb conversion this late at night is too difficult. And foam roll like it’s your job. IT bands need some solid TLC with the roller before they’ll love you again. I know.
Like
[quote]Court wrote:
He blushes when you say it, he ignores it when I do. Oh the things I am learning about him while I ‘observe from afar’.
ED - I’m going to have to start reading your log earlier in the day because doing the kg to lb conversion this late at night is too difficult. And foam roll like it’s your job. IT bands need some solid TLC with the roller before they’ll love you again. I know.[/quote]
I’ll start putting lbs beside the kg’s just for you. Honestly, you’re Canadian, you should know this
Week 3 - Monday - BP/Assists
Foam Rolling entire body, attention to IT bands, glutes and hams
15 mins
Bench Press - w/green band under bench (felt like a bit more resistence than doubled minis, we’ll say 65kg)
barx10
50kg(110lbs)x3
60kg(132lbs)x3
65kg(143lbs)x3
70kg(154lbs)x3
75kg(165lbs)x3
80kg(176lbs)x3
70kg(154lbs)x3
65kg(143lbs)x3
60kg(132lbs)x3
Incline DB Press
40x10
60x10
80x10
100x10
Pull ups - parallel grip/bodyweight
14/12/10/10
Tricep Extensions w/Kettlebells
8kgx10
12kgx10
16kgx10
24kgx7
Foam Rolling entire body
10 minutes
[quote]ED3180 wrote:
[quote]Court wrote:
He blushes when you say it, he ignores it when I do. Oh the things I am learning about him while I ‘observe from afar’.
ED - I’m going to have to start reading your log earlier in the day because doing the kg to lb conversion this late at night is too difficult. And foam roll like it’s your job. IT bands need some solid TLC with the roller before they’ll love you again. I know.[/quote]
I’ll start putting lbs beside the kg’s just for you. Honestly, you’re Canadian, you should know this
[/quote]
Yeah well I’ve been molded by the Americans.
In reality though, I know the kgs as long as they’re ‘near’ weights that I’ve touched or thought about touching or wanted to touch. Sub-400lbs, sure, I know what weight it is. After that I’m just smiling and nodding.
Week 3 - Wednesday SQ/BP/DL
Squat
60(132lbs)x5 - high bar
100(221lbs)x5 - low bar
140(308lbs)x5
165(364lbs)x4
185(408lbs)x4 - belt
195(430lbs)x5 - wraps
205(452lbs)x5 - wraps
150(330lbs)x5 - high bar
Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
100(220lbs)x5
105(231lbs)x5
110(242lbs)x5
115(253lbs)x3
122.5(271lbs)x3
130(286lbs)x3 - 2bd
135(298lbs)x2 - 2bd
Deadlift
120(264lbs)x1 - yeeeeaaahhhhhhhh
150(330lbs)x5
200(441lbs)x5
210(462lbs)x5
220(484lbs)x3
225(496lbs)x3
230(507lbs)x3
250(551lbs)x1
Squats were tough today, my left IT band was acting up again, so I dropped my last set of 5 with 205kg. Deads were quite easy, as was bench, overall pretty good day conisdering I had to drop a set