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New Year, New Journal for Powerlifting & Strongman Training
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JohnMarsden11/05/16 @ 12:45
Tuesday 09/05/16
Log Push Press
70kgx3
70kgx3
70kgx3
90kgx3
100kgx3
110kgx3
110kgx3
110kgx3
110kgx3
110kgx3
110kgx3
Axel Strict Press
50kgx5
50kgx5
70kgx5
90kgx3
100kgx3
105kgx3
105kgx3
105kgx3
Bench Press
60kgx5
60kgx5
100kgx5
120kgx5
135kgx3
145kgx1
155kgx1
100kgx10
Finished off 4x15 on pec and 3 set of 15 on front and side raised and tricep push downs
Log Push Press
70kgx3
70kgx3
70kgx3
90kgx3
100kgx3
110kgx3
110kgx3
110kgx3
110kgx3
110kgx3
110kgx3
Axel Strict Press
50kgx5
50kgx5
70kgx5
90kgx3
100kgx3
105kgx3
105kgx3
105kgx3
Bench Press
60kgx5
60kgx5
100kgx5
120kgx5
135kgx3
145kgx1
155kgx1
100kgx10
Finished off 4x15 on pec and 3 set of 15 on front and side raised and tricep push downs
JohnMarsden16/05/16 @ 12:23
Thursday 12/05/16
Front Squat
60kgx5
60kgx5
100kgx5
140kgx3
160kgx3
175kgx1
185kgx1
195kgx1
Defecit Deadlift
70kgx5
70kgx5
120kgx5
160kgx3
180kgx3
200kgx10
Leg Extension
70kgx15
70kgx15
70kgx15
70kgx15
Calf Raises
100kgx15
100kgx15
100kgx15
100kgx15
Monday 16/05/16
Early morning deload session with going on holiday later this week
Raw Squat
70kgx5
70kgx5
110kgx5
140kgx5
160kgx5
160kgx5
160kgx5
160kgx5
160kgx5
Deadlift
70kgx5
70kgx5
110kgx5
140kgx5
160kgx5
160kgx5
160kgx5
160kgx5
160kgx5
Wide Grip Pull Downs
60kgx10
60kgx10
60kgx10
60kgx10
Seated Row
60kgx10
60kgx10
60kgx10
60kgx10
Front Squat
60kgx5
60kgx5
100kgx5
140kgx3
160kgx3
175kgx1
185kgx1
195kgx1
Defecit Deadlift
70kgx5
70kgx5
120kgx5
160kgx3
180kgx3
200kgx10
Leg Extension
70kgx15
70kgx15
70kgx15
70kgx15
Calf Raises
100kgx15
100kgx15
100kgx15
100kgx15
Monday 16/05/16
Early morning deload session with going on holiday later this week
Raw Squat
70kgx5
70kgx5
110kgx5
140kgx5
160kgx5
160kgx5
160kgx5
160kgx5
160kgx5
Deadlift
70kgx5
70kgx5
110kgx5
140kgx5
160kgx5
160kgx5
160kgx5
160kgx5
160kgx5
Wide Grip Pull Downs
60kgx10
60kgx10
60kgx10
60kgx10
Seated Row
60kgx10
60kgx10
60kgx10
60kgx10
JohnMarsden30/05/16 @ 13:08
Friday 27/05/16
Squat
60kgx5
60kgx5
60kgx5
100kgx5
140kgx5
160kgx5
180kgx5
180kgx5
180kgx5
Deadlift
60kgx5
60kgx5
100kgx5
140kgx3
180kgx3
180kgx3
180kgx3
180kgx3
180kgx3
Sunday 29/05/16
Log Clean and Press Each Rep
60kgx3
60kgx3
80kgx3
100kgx3
110kgx3
120kgx3
120kgx3
120kgx3
120kgx3
120kgx3
Farmers
40kgx30m (drop n turn at 15)
80kgx30m (drop n turn at 15)
100kgx30m (drop n turn at 15)
100kgx30m (drop n turn at 15)
Yoke
210kgx30m (drop n turn at 15)
210kgx30m (drop n turn at 15)
210kgx30m (drop n turn at 15)
210kgx30m (drop n turn at 15)
Squat
60kgx5
60kgx5
60kgx5
100kgx5
140kgx5
160kgx5
180kgx5
180kgx5
180kgx5
Deadlift
60kgx5
60kgx5
100kgx5
140kgx3
180kgx3
180kgx3
180kgx3
180kgx3
180kgx3
Sunday 29/05/16
Log Clean and Press Each Rep
60kgx3
60kgx3
80kgx3
100kgx3
110kgx3
120kgx3
120kgx3
120kgx3
120kgx3
120kgx3
Farmers
40kgx30m (drop n turn at 15)
80kgx30m (drop n turn at 15)
100kgx30m (drop n turn at 15)
100kgx30m (drop n turn at 15)
Yoke
210kgx30m (drop n turn at 15)
210kgx30m (drop n turn at 15)
210kgx30m (drop n turn at 15)
210kgx30m (drop n turn at 15)
JohnMarsden01/06/16 @ 12:58
Tuesday 31/05/16
Squat
60kgx5
60kgx5
60kgx5
100kgx5
140kgx5
belt on
180kgx3
205kgx2
205kgx2
205kgx2
205kgx2
205kgx2
205kgx2
Deadlift
60kgx5
60kgx5
110kgx5
150kgx3
190kgx3
belt on
230kgx1
270kgx1
290kgx1
Wide Grip Pull Downs
60kgx10
60kgx10
60kgx10
60kgx10
60kgx10
Seated Row
60kgx10
60kgx10
60kgx10
60kgx10
60kgx10
Squat
60kgx5
60kgx5
60kgx5
100kgx5
140kgx5
belt on
180kgx3
205kgx2
205kgx2
205kgx2
205kgx2
205kgx2
205kgx2
Deadlift
60kgx5
60kgx5
110kgx5
150kgx3
190kgx3
belt on
230kgx1
270kgx1
290kgx1
Wide Grip Pull Downs
60kgx10
60kgx10
60kgx10
60kgx10
60kgx10
Seated Row
60kgx10
60kgx10
60kgx10
60kgx10
60kgx10
JohnMarsden02/06/16 @ 13:15
Wednesday 01/06/16
Bench Press
60kgx8
60kgx8
100kgx5
120kgx3
140kgx1
155kgx1
125kgx2
125kgx2
125kgx2
125kgx2
125kgx2
125kgx2
Axel Strict Press
50kgx5
50kgx5
70kgx3
90kgx3
107.5kgx1
115kgx1
92.5kgx2
92.5kgx2
92.5kgx2
92.5kgx2
92.5kgx2
92.5kgx2
finished off with some upright rows and pec dec
Bench Press
60kgx8
60kgx8
100kgx5
120kgx3
140kgx1
155kgx1
125kgx2
125kgx2
125kgx2
125kgx2
125kgx2
125kgx2
Axel Strict Press
50kgx5
50kgx5
70kgx3
90kgx3
107.5kgx1
115kgx1
92.5kgx2
92.5kgx2
92.5kgx2
92.5kgx2
92.5kgx2
92.5kgx2
finished off with some upright rows and pec dec
JohnMarsden05/06/16 @ 19:01
Friday 03/06/2016
Front Squat
70kgx5
70kgx5
110kgx5
140kgx3
160kgx3
170kgx1
175kx1
left it there, hurt my knee abit
Defecit Deadlift
70kgx5
70kgx5
120kgx5
160kgx3
190kgx3
belt on
210kgx10
Leg Extension
60kgx10
60kgx10
60kgx10
60kgx10
Calf Raises
100kgx15
100kgx15
100kgx15
100kgx15
Front Squat
70kgx5
70kgx5
110kgx5
140kgx3
160kgx3
170kgx1
175kx1
left it there, hurt my knee abit
Defecit Deadlift
70kgx5
70kgx5
120kgx5
160kgx3
190kgx3
belt on
210kgx10
Leg Extension
60kgx10
60kgx10
60kgx10
60kgx10
Calf Raises
100kgx15
100kgx15
100kgx15
100kgx15
JohnMarsden07/06/16 @ 12:40
Monday 06/06/16
Squat
60kgx5
60kgx5
100kgx5
140kgx3
180kgx3
wraps and belt on
220kgx3
240kgx3
245kgx3
250kgx3
Deadlift
100kgx5
100kgx5
140kgx3
180kgx2
belt on
200kgx2
200kgx2
200kgx2
200kgx2
200kgx2
200kgx2
Fin
Squat
60kgx5
60kgx5
100kgx5
140kgx3
180kgx3
wraps and belt on
220kgx3
240kgx3
245kgx3
250kgx3
Deadlift
100kgx5
100kgx5
140kgx3
180kgx2
belt on
200kgx2
200kgx2
200kgx2
200kgx2
200kgx2
200kgx2
Fin
JohnMarsden09/06/16 @ 12:12
Wednesday 09/06/16
Log Press
70kgx3
70kgx3
70kgx3
90kgx3
100kgx3
110kgx3
120kgx5
125kgx3
130kgx1
Bench Press
60kgx8
60kgx8
100kgx5
125kgx3
140kgx1
150kgx1
160kgx1 (paused)
below all paused
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2
Finished off with Pec Dec 3*15, Dumbell side raises 3*15
Log Press
70kgx3
70kgx3
70kgx3
90kgx3
100kgx3
110kgx3
120kgx5
125kgx3
130kgx1
Bench Press
60kgx8
60kgx8
100kgx5
125kgx3
140kgx1
150kgx1
160kgx1 (paused)
below all paused
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2
Finished off with Pec Dec 3*15, Dumbell side raises 3*15
JohnMarsden13/06/16 @ 12:35
Post Edited: 14.06.2016 @ 13:08 PM by JohnMarsden
Thursday 09/06/16Front Squat
60kgx5
60kgx5
100kgx5
130kgx3
150kgx3
160kgx2
160kgx2
160kgx2
160kgx2
160kgx2
160kgx2
Defecit Deadlift
70kgx5
70kgx5
120kgx5
170kgx3
belt on
220kgx3
260kgx1
280kgx1
Leg Extension
60kgx15
60kgx15
60kgx15
60kgx15
Calf Raises
100kgx15
100kgx15
100kgx15
100kgx15
Saturday 13/06/16
Strict Log
72kgx5
82kgx5
92kgx5
102kgx5
112kgx5
122kgx5
127kgx3
132kgx1
Yoke
250kgx30m (drop n turn at 15m)
250kgx30m (drop n turn at 15m)
250kgx30m (drop n turn at 15m)
250kgx30m (drop n turn at 15m)
Farmers
60kgx30m (drop n turn at 15m)
80kgx30m (drop n turn at 15m)
100kgx30m (drop n turn at 15m)
100kgx30m (drop n turn at 15m)
JohnMarsden14/06/16 @ 13:11
Monday 13/06/16
Squat
60kgx5
60kgx5
100kgx5
140kgx3
180kgx3
belt and wraps on
220kgx1
250kgx1
260kgx3
Deadlift
70kgx5
70kgx5
110kgx3
150kgx3
190kgx3
belt on
210kgx2
210kgx2
210kgx2
210kgx2
210kgx2
Wide Pull Downs to Back
65kgx10
65kgx10
65kgx10
65kgx10
Wide Pull Downs to Front
65kgx10
65kgx10
65kgx10
65kgx10
Squat
60kgx5
60kgx5
100kgx5
140kgx3
180kgx3
belt and wraps on
220kgx1
250kgx1
260kgx3
Deadlift
70kgx5
70kgx5
110kgx3
150kgx3
190kgx3
belt on
210kgx2
210kgx2
210kgx2
210kgx2
210kgx2
Wide Pull Downs to Back
65kgx10
65kgx10
65kgx10
65kgx10
Wide Pull Downs to Front
65kgx10
65kgx10
65kgx10
65kgx10
JohnMarsden18/06/16 @ 18:18
Wednesday 15/06/16
Bench Press
60kgx8
60kgx8
100kgx5
130kgx3
140kgx3
150kgx1
160kgx1
165kgx1
all below paused
130kgx2
130kgx2
130kgx2
130kgx2
130kgx2
130kgx2
Axel Strict Press
50kgx5
50kgx5
70kgx5
90kgx3
100kgx3
110kgx1
110kgx1
110kgx1
90kgx5
Pec Dec
80kgx15
80kgx15
80kgx15
Finished with some dumebll side raises
Friday 17/06/16
Front Squat
60kgx5
60kgx5
100kgx5
130kgx3
150kgx5
165kgx2
165kgx2
165kgx2
165kgx2
165kgx2
165kgx2
Defecit Deadlift
60kgx5
100kgx5
140kgx3
180kgx3
belt on
200kgx2
200kgx2
200kgx2
200kgx2
200kgx2
200kgx2
Leg Extension
70kgx15
70kgx15
70kgx15
70kgx15
Calf Raise
100kgx15
100kgx15
100kgx15
100kgx15
Saturday 18/06/16
Log
60kgx3
60kgx3
80kgx3
80kgx3
100kgx3
110kgx3
120kgx1
130kgx1
140kgx1
Yoke
170kgx30m (drop n turn at 15m)
210kgx30m (drop n turn at 15m)
250kgx30m (drop n turn at 15m)
270kgx30m (drop n turn at 15m)
Farmers
80kgx30m (drop n turn at 15m)
80kgx30m (drop n turn at 15m)
100kgx30m (drop n turn at 15m)
100kgx30m (drop n turn at 15m)
Bench Press
60kgx8
60kgx8
100kgx5
130kgx3
140kgx3
150kgx1
160kgx1
165kgx1
all below paused
130kgx2
130kgx2
130kgx2
130kgx2
130kgx2
130kgx2
Axel Strict Press
50kgx5
50kgx5
70kgx5
90kgx3
100kgx3
110kgx1
110kgx1
110kgx1
90kgx5
Pec Dec
80kgx15
80kgx15
80kgx15
Finished with some dumebll side raises
Friday 17/06/16
Front Squat
60kgx5
60kgx5
100kgx5
130kgx3
150kgx5
165kgx2
165kgx2
165kgx2
165kgx2
165kgx2
165kgx2
Defecit Deadlift
60kgx5
100kgx5
140kgx3
180kgx3
belt on
200kgx2
200kgx2
200kgx2
200kgx2
200kgx2
200kgx2
Leg Extension
70kgx15
70kgx15
70kgx15
70kgx15
Calf Raise
100kgx15
100kgx15
100kgx15
100kgx15
Saturday 18/06/16
Log
60kgx3
60kgx3
80kgx3
80kgx3
100kgx3
110kgx3
120kgx1
130kgx1
140kgx1
Yoke
170kgx30m (drop n turn at 15m)
210kgx30m (drop n turn at 15m)
250kgx30m (drop n turn at 15m)
270kgx30m (drop n turn at 15m)
Farmers
80kgx30m (drop n turn at 15m)
80kgx30m (drop n turn at 15m)
100kgx30m (drop n turn at 15m)
100kgx30m (drop n turn at 15m)
JohnMarsden21/06/16 @ 12:49
Monday 20/06/2016
Squat
65kgx5
65kgx5
105kgx5
145kgx3
185kgx3
wraps and belt
225kgx1
255kgx1
275kgx2
Deadlift
100kgx5
100kgx5
140kgx5
180kgx3
220kgx1
belt on
260kgx1
straps on
280kgx1
300kgx1
Pull Downs Behind Neck
60kgx10
60kgx10
60kgx10
60kgx10
Seated Row
63kgx10
63kgx10
63kgx10
63kgx10
Squat
65kgx5
65kgx5
105kgx5
145kgx3
185kgx3
wraps and belt
225kgx1
255kgx1
275kgx2
Deadlift
100kgx5
100kgx5
140kgx5
180kgx3
220kgx1
belt on
260kgx1
straps on
280kgx1
300kgx1
Pull Downs Behind Neck
60kgx10
60kgx10
60kgx10
60kgx10
Seated Row
63kgx10
63kgx10
63kgx10
63kgx10
JohnMarsden23/06/16 @ 12:37
Wednesday 22/06/16
Paused Bench
60kgx8
60kgx8
100kgx5
120kgx3
140kgx1
150kgx1
160kgx1
135kgx2
135kgx2
135kgx2
135kgx2
135kgx2
135kgx2
Axel Strict Press
50kgx5
50kgx5
70kgx5
90kgx3
90kgx3
90kgx3
90kgx3
90kgx3
90kgx3
Finished off with 3x15 reps on pec dec, dumbbell raises and tricep push downs
Paused Bench
60kgx8
60kgx8
100kgx5
120kgx3
140kgx1
150kgx1
160kgx1
135kgx2
135kgx2
135kgx2
135kgx2
135kgx2
135kgx2
Axel Strict Press
50kgx5
50kgx5
70kgx5
90kgx3
90kgx3
90kgx3
90kgx3
90kgx3
90kgx3
Finished off with 3x15 reps on pec dec, dumbbell raises and tricep push downs
JohnMarsden27/06/16 @ 12:27
Friday 24/06/16
Paused Bench
60kgx8
60kgx8
100kgx5
120kgx3
140kgx3
150kgx1
160kgx1
135kgx2
135kgx2
135kgx2
135kgx2
135kgx2
135kgx2
Axel Strict Press
50kgx5
50kgx5
70kgx3
90kgx3
90kgx3
90kgx3
90kgx3
90kgx3
90kgx3
Finished off 3x15 on pec dec, tricep push downs and dumbbell side raises
Paused Bench
60kgx8
60kgx8
100kgx5
120kgx3
140kgx3
150kgx1
160kgx1
135kgx2
135kgx2
135kgx2
135kgx2
135kgx2
135kgx2
Axel Strict Press
50kgx5
50kgx5
70kgx3
90kgx3
90kgx3
90kgx3
90kgx3
90kgx3
90kgx3
Finished off 3x15 on pec dec, tricep push downs and dumbbell side raises
JohnMarsden28/06/16 @ 12:35
Monday 27/06/2016
Log
70kgx3
70kgx3
70kgx3
90kgx3
110kgx3
125kgx3
135kgx1
145kgx1
110kgx3
110kgx3
110kgx3
Leg Extension
70kgx15
70kgx15
70kgx15
70kgx15
Wide Grip Pull Downs
65kgx12
65kgx12
65kgx12
65kgx12
Seated Row
70kgx12
70kgx12
70kgx12
70kgx12
Log
70kgx3
70kgx3
70kgx3
90kgx3
110kgx3
125kgx3
135kgx1
145kgx1
110kgx3
110kgx3
110kgx3
Leg Extension
70kgx15
70kgx15
70kgx15
70kgx15
Wide Grip Pull Downs
65kgx12
65kgx12
65kgx12
65kgx12
Seated Row
70kgx12
70kgx12
70kgx12
70kgx12
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