Training Log Powerlifting/Weightlifting

Training Training Logs
121

Week 4 Day 3 - SQ/BP/DL

Pause Squat
60(132lbs)x5
100(220lbs)x3
140(308lbs)x3
170(374lbs)x3
182.5(402lbs)x3 - belt
140(308lbs)x3 - high bar
150(330lbs)x3 - high bar

Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x3
100(220lbs)x3
110(242lbs)x3
120(264lbs)x3
125(275lbs)x3
stopped here, my shoulder/elbow/wrist were hurting on my right side

Deadlift - beltless/complete reset
60(132lbs)x5
110(242lbs)x3
160(352lbs)x3
200(441lbs)x3
230(507lbs)x3
250(551lbs)x3

superset
V-ups - 10
Pull ups - 20

122

Week 4 Day 4 - Assistance

Powerclean
bar work
barx3+3jerks
60(132lbs)x3+1pp+1jerk
60(132lbs)x2+1jerk
60(132lbs)x2+1jerk
75(165lbs)x2+1jerk
85(187lbs)x2+1front squat+1jerk
92.5(203lbs)x1+1front squat+1jerk

A1)DB Press - 45x10/65x10/85x10
A2)DB Row - 65x10/85x10/105x10

B1)Cable Rows - 120x10/150x10/180x10
B2)HS Incline - 50x10/95x10/120x10

C1)Elbows out extension - 35x10/45x10/50x10
C2)V-ups - 10/10/10

123

Week 5 Day 1 - SQ/BP/DL

mobility work

Squat
70(154lbs)x5
100(220lbs)x5
120(264lbs)x3
140(308lbs)x3
170(374lbs)x3
190(418lbs)x3 - belt
205(452lbs)x3
215(474lbs)x3
182.5(403lbs)x3 - high bar

Bench Press - comp grip
70(154lbs)x5
90(198lbs)x5
100(220lbs)x10
125(275lbs)x6
140(308lbs)x2

Deadlift - snatch grip
100(220lbs)x3
140(308lbs)x3
170(374lbs)x3

124

Week 5 day 2 - SN/OHP/FS/Assists

Dynamic mobility

drop snatch/frog leaps
20x3, 20x3, 40x3, 40x3
10/10/10/10

Snatch - from power position
barx3
40(88lbs)x3
40(88lbs)x3
45(99lbs)x3
50(110lbs)x3
55(121lbs)x3
60(132lbs)x3
65(143lbs)x2
65(143lbs)x2

Overhead Press - strict
40(88lbs)x5
50(110lbs)x5
60(132lbs)x5
65(143lbs)x5
70(154lbs)x5

Front Squat
50(110lbs)x3
80(176lbs)x3
120(264lbs)x3
140(308lbs)x2
155(342lbs)x1
175(384lbs)x1

Circuit of
Pull ups (wide) 10/10/10
OHP 40(88lbs)x10/10/10
Vup - 10/10/10

125

Week 5 Day 3 - SQ/BP/DL

Squat - pause 2 seconds
barx5
70(154lbs)x5
100(220lbs)x3
120(264lbs)x3
150(330lbs)x3
180(396lbs)x3
150(330lbs)x5

Bench Press
70(154lbs)x5
90(198lbs)x5
100(220lbs)x4
110(242lbs)x4
125(275lbs)x4
130(287lbs)x4
115(256lbs)x4

Deadlift - comp stance
70(154lbs)x3
120(264lbs)x3
170(374lbs)x3
200(441lbs)x2
227.5(501lbs)x14 - reset each rep

A1)Lunge in rack position - 50x6+6
A2)Pull ups - 10
A3)Dynamic v-up

Cut the volume down a lot today, working a completely different schedule now, for the last 2 years I’ve trained early in the morning, now having to adjust to 6pm after a day of work and the heat, taking a little to get used to

126

Week something day something

Haven’t posted in awhile, here’s todays

Squat - high bar/close stance (I always squat narrow, this is just narrower)
60(132lbs)x5
90(198lbs)x5
120(264lbs)x5
150(330lbs)x3
170(374lbs)x1
190(418lbs)x1
200(441lbs)x1 - PR
210(462lbs)x1 - PR
220(484lbs)x1 - PR
180(396lbs)x3
140(308lbs)x3

Bench Press - close grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
100(220lbs)x5
105(232lbs)x5
110(242lbs)x5

Deadlift - sumo
110(242lbs)x5
160(352lbs)x3
200(441lbs)x3
230(507lbs)x2
250(551lbs)x2
300(661lbs)x1 - PR

:smiley:

127

Squat - low bar
70(154lbs)x5
110(242lbs)x5
140(308lbs)x5
170(374lbs)x3
190(418lbs)x2 - belt
200(441lbs)x1
215(474lbs)x1
230(507lbs)x1
235(518lbs)x1
245(540lbs)x1 - wraps
165(365lbs)x10

Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x6
100(220lbs)x6
107(237lbs)x6
112(248lbs)x6
100(220bs)x6

Deadlift - sumo
70(154lbs)x5
120(264lbs)x3
170(374lbs)x3
200(441lbs)x3
230(507lbs)x1

Pull ups - med grip
15/15/15

128

Clean and Jerk
bar workx 5 mins or so
40(88lbs)x3+1 jerk
50(110lbs)x3+1 jerk
60(132lbs)x2+1 jerk
75(165lbs)x2+1 jerk
90(198lbs)x2+1 jerk
95(204lbs)x2+1 jerk
100(220lbs)x1+1 jerk
105(232lbs)x1+1 jerk
110(242lbs)x1+1 jerk
120(264lbs)x1+1 jerk
130(287lbs)x1+1 jerk

Bench Press - legs up/close grip/5 count pause
60(132lbs)x5
75(165lbs)x5
90(198lbs)x3
92.5(204lbs)x3
95(209lbs)x3

Front Squat
60(132lbs)x5
90(198lbs)x5
120(264lbs)x3
140(308lbs)x2
155(342lbs)x1
165(365lbs)x1
180(396lbs)x1
190(418lbs)x miss…lame

Overhead Press
40(88lbs)x5
50(110lbs)x5
60(132lbs)x5
super setted w/
Pull ups - wide w/pause at top and bottom
10/10/10

129

You have no business front squatting 418 lbs anyway :wink:
You’ll get it Darling. Still damn impressive numbers though. Do you front squat Oly style?

130

[quote]Nikki9591 wrote:
You have no business front squatting 418 lbs anyway :wink:
You’ll get it Darling. Still damn impressive numbers though. Do you front squat Oly style?[/quote]

of course, clean grip, rock bottom narrow stance

I can fs 418, I just didn’t have the bar in a good spot. I didnt even attempt to squat up, I went down, then dumped it off, probably could have squirmed it up that way, but no need

131

Squat - 2 second pause
70(154lbs)x5
110(242lbs)x4
140(308lbs)x3
160(352lbs)x3
180(396lbs)x3
180(396lbs)x3
180(396lbs)x3

Bench Press - 1board/paused (shoulder sore)
60(132lbs)x5
80(176lbs)x5
90(198lbs)x5
100(220lbs)x5
110(242lbs)x5
120(264lbs)x5
130(286lbs)x5

Deadlift - sumo
70(154lbs)x5
120(264lbs)x5
170(374lbs)x3
200(441lbs)x3
220(484lbs)x1
250(551lbs)x1
275(606lbs)x1 - belt
300(661lbs)x1 - suit
320(706lbs)xmiss - flew off the floor, came forward above knees
320(706lbs)x.999 - locked out the right side, couldn’t get my left leg locked, held it for a moment then it drifted away on the left…very close…will be there Oct 30th at Competition, this would be 10lbs over the National record

132

Behing Neck Push Press
40(88lbs)x3
50(110lbs)x3
60(132lbs)x3
75(165lbs)x3
85(187lbs)x3
90(198lbs)x3
100(220lbs)x3 - PR

Kettlebell Press - each arm
12kgx5
16kgx5
24kgx5
32kgx5

Pull ups
wide grip - 10
med grip - 15
close grip - 20

One arm cable Rows
75x10+10
90x10+10
105x10+10

Elbows out Extentions
35x10
45x10
50x10

Hammer curls
Hanging Leg raises

133

Squat test day

Squat
barx10
70(154lbs)x8
110(242lbs)x5
140(308lbs)x5
175(386lbs)x3
200(441lbs)x2 - belt
225(496lbs)x2 - wraps
255(562lbs)x1 - suit bottoms (titan centurion)
285(628lbs)x1 - suit bottoms
297.5(659lbs)x1 - current national record…did it in bottoms :slight_smile:

Bench Press - comp grip
70(154lbs)x5
90(198lbs)x5
100(220lbs)x12
107.5(237lbs)x8
120(264lbs)x4
130(286lbs)x3 - 2bd
140(308lbs)x3 - 2bd

Deadlift - speed pulls
110(242lbs)x5
160(352lbs)x3
207.5(457lbs)x1
207.5(457lbs)x1
207.5(457lbs)x1
207.5(457lbs)x1
207.5(457lbs)x1
done with 20 seconds rest

Needless to say pretty happy about this squat…it was a 32.5kg PR over suit bottoms squat, and a 10kg PR over full gear squat

134

Looks like things are coming together extremely well, all the best when competition day rolls around!

135

[quote]mrodock wrote:
Looks like things are coming together extremely well, all the best when competition day rolls around![/quote]

Thank you!

136

Front Squat
50(110lbs)x5
60(132lbs)x5
85(187lbs)x3
105(231lbs)x3
125(275lbs)x3
145(323lbs)x3
145(323lbs)x3

Overhead Press
40(88lbs)x5
52.5(115lbs)x5
60(132lbs)x5
65(143lbs)x5
70(154lbs)x5

Reverse Lunge - in rack position
52.5(115lbs)x8+8
60(132lbs)x8+8

HS Incline Press
per side
45x10
60x10
105x10
105x10 - strip to 60x10

Seated Cable Rows
120x10
150x10
180x10
210x10

Hanging Leg Raise - knee’s to elbows
10/10/10

137

Squat
barx10
70(154lbs)x5
110(242lbs)x5
150(330lbs)x5
175(386lbs)x3
190(418lbs)x3 - belt
205(452lbs)x3
160(352lbs)x3 hb

Floor Press - w/fat bar/close grip
40(88lbs)x5
70(154lbs)x5
90(198lbs)x5
100(220lbs)x5
105(231lbs)x5
120(264lbs)x5

Deadlift - conventional
70(154lbs)x5
120(264lbs)x3
170(374lbs)x3
210(462lbs)x2
250(551lbs)x1
285(628lbs)x1 - belt

138

Recent lifts

300kg Deadlift

320kg miss

297.5kg Straps down squat

285kg Conventional Deadlift - raw

139

Looking strong hoss, deadlift in particular seems to have come a long way…think those front squats have been helping?

140

[quote]Power GnP wrote:
Looking strong hoss, deadlift in particular seems to have come a long way…think those front squats have been helping?[/quote]

Thanks Brah