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Brett's Raw powerlifting training

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brettlcIcon...12-09-2011 @ 20:53 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Bench Session 11th September

Bench Press:

60kg x 6
95kg x 1
117.5kg x 5

Chin-ups

Bodyweight x 6
Bodyweight + 64lb x 6

Standing Press:

50kg x 3
75kg x 5

Barbell Curls

40kg x 3
52.5kg x 6

Dips:

Bodyweight x 3
Bodyweight + 95lb x 6

Felt nice and strong this time, a PB on the bench although I missed a rep. The rest of the session went really quickly, finished in half an hour and only missed one other rep!
brettlcIcon...18-09-2011 @ 16:15 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Squat and Deadlift session 13th September

Squat:

110kg x 6
165kg x 1
182.5kg x 6

Deadlift:

220kg x 3
272.5kg x 5

Barbell Shrugs:

260kg x 6

Leg Curls:

64kg x 10

Calf Raises:

Bodyweight + 110lb x 10

Squat was another hard but comfortable set, only the 6th rep was difficult. Probably should have stuck with a 270 deadlift,my grip was not good enough for a 6th rep but should get it next time.
brettlcIcon...18-09-2011 @ 16:40 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Post Edited: 22.09.2011 @ 22:45 PM by brettlc
Bench Session 15th September

Bench Press:

60kg x 6
95kg x 3
117.5kg x 4

Chin-ups

Bodyweight x 6
Bodyweight + 64lb x 6

Standing Press:

50kg x 3
75kg x 6

Barbell Curls

40kg x 3
52.5kg x 6

Dips:

Bodyweight x 6
Bodyweight + 97lb x 4

This didn't go as well as I hoped, it was a bit too rushed to be an effective session. Although curls and standing press went quite well!
brettlcIcon...22-09-2011 @ 23:07 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Squat and Deadlift session 18th September

Squat:

110kg x 6
165kg x 1
182.5kg x 5

Deadlift:

220kg x 3
272.5kg x 0

Barbell Shrugs:

260kg x 6

Leg Curls:

61kg x 10

Calf Raises:

Bodyweight + 110lb x 10

Not sure what happened to my deadlift, seemed ok until I started pulling and the bar just went too far in front of me.
brettlcIcon...22-09-2011 @ 23:16 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Bench Session 20th September

Bench Press:

60kg x 6
90kg x 1
115kg x 5

Chin-ups

Bodyweight x 6
Bodyweight + 64lb x 6

Standing Press:

50kg x 3
75kg x 0

Barbell Curls

40kg x 3
52.5kg x 6

Dips:

Bodyweight x 6

Another dire bench session, hopefully it'll get better soon. The one positive about this session is weighing in at 102.7kg afterwards!
brettlcIcon...22-09-2011 @ 23:20 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Squat and Deadlift session 22nd September

Squat:

110kg x 6
160kg x 1
180kg x 6

Deadlift:

220kg x 3
272.5kg x 6

Barbell Shrugs:

265kg x 6

Leg Curls:

61kg x 10

Calf Raises:

Bodyweight + 110lb x 10

This is more like it! A comfortable 6 on the squat having dropped the weight slightly followed by an easy 6 with 600lb on deadlift. If I can keep this up I'll be in a good place for the world's in November!
brettlcIcon...25-09-2011 @ 22:34 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Post Edited: 26.09.2011 @ 22:53 PM by brettlc
Bench Session 24th September

Bench Press:

60kg x 6
90kg x 1
117.5kg x 5
90kg x 9

Chin-ups

Bodyweight x 6
Bodyweight + 64lb x 6

Standing Press:

50kg x 3
75kg x 4

Barbell Curls

40kg x 3
52.5kg x 6

Dips:

Bodyweight x 6
Bodyweight + 97lb x 3

Bench went well, an easy 5 but failed the 6th so still some work to do on that. Tried out doing a drop set immediately after my final set to see if that makes a difference! It did negatively affect my standing press, so that will have to go down a bit next time as well as my chin-ups and dips (bodyweight going up means this is now a lot harder!).
brettlcIcon...26-09-2011 @ 22:59 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Squat and Deadlift session 26th September

Squat:

110kg x 6
160kg x 1
182.5kg x 6

Deadlift:

220kg x 3
275kg x 4

Barbell Shrugs:

250kg x 6

Leg Curls:

54kg x 10

Calf Raises:

Bodyweight x 10

Easy squat, not so easy deadlift. Never done 275 before so it felt really hard, and on the 5th rep the bar went too far out in front of me so I couldn't get the 5th.
brettlcIcon...02-10-2011 @ 23:22 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Bench Session 28th September

Bench Press:

60kg x 6
90kg x 1
117.5kg x 6

Chin-ups

Bodyweight x 6
Bodyweight + 60lb x 6

Standing Press:

50kg x 6
70kg x 6

Barbell Curls

40kg x 3
55kg x 6

Dips:

Bodyweight x 6
Bodyweight + 95lb x 6

Needed help from a spotter on the last bench rep, but got there in the end! Weighed in at 104.5kg clothed at the end of the session, which explains why bodyweight exercises were a lot harder today!
brettlcIcon...03-10-2011 @ 00:24 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Squat and Deadlift session 2nd October

Squat:

110kg x 6
160kg x 1
183.5kg x 6

Deadlift:

225kg x 3
275kg x 6

Barbell Shrugs:

250kg x 6

Leg Curls:

61kg x 10

Calf Raises:

Bodyweight + 110lb x 10

This session should have been a lot harder than it was because of the heat. Squat went easy enough, and so did deadlift!
brettlcIcon...06-10-2011 @ 15:06 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Bench Session 4th October

Bench Press:

60kg x 6
90kg x 1
117.5kg x 5
97.5kg x 7

Chin-ups

Bodyweight x 6
Bodyweight + 60lb x 6

Standing Press:

50kg x 3
72.5kg x 5

Barbell Curls

40kg x 6
55kg x 6

Dips:

Bodyweight x 6
Bodyweight + 95lb x 4

This was a pretty average session, still not getting 6 on my final bench (although the drop set at the end feels like it's doing something!) and the bodyweight exercises are getting harder. With my squat and deadlift going well, I need to step up my bench to the same level to get the best out of the WDFPF World's!
brettlcIcon...09-10-2011 @ 20:19 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Squat and Deadlift session 6th October

Squat:

110kg x 6
160kg x 1
185kg x 5

Deadlift:

225kg x 3
275kg x 0

This was a rushed session, and it seriously affected my final deadlift! Did not have the energy to even do 1 rep. Called it a day after that.
brettlcIcon...10-10-2011 @ 13:48 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Bench Session 9th October

Bench Press:

60kg x 6
90kg x 1
117.5kg x 5
97.5kg x 7

Chin-ups

Bodyweight x 6
Bodyweight + 60lb x 6

Standing Press:

50kg x 3
72.5kg x 6

Barbell Curls

40kg x 3
55kg x 6

Dips:

Bodyweight x 6
Bodyweight + 95lb x 6

Bench will have to go back down next time, still haven't been able to get 6 on the final set. Everything else was comfortable though.
brettlcIcon...12-10-2011 @ 15:26 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Squat and Deadlift session 11th October

Squat:

110kg x 6
162.5kg x 1
185kg x 6

Deadlift:

225kg x 3
275kg x 6

Barbell Shrugs:

250kg x 6

Leg Curls:

61kg x 10

Calf Raises:

Bodyweight + 110lb x 10

Much better session this time. Comfortable squat followed by a hard deadlift, but still got all reps. Only a month left until the WDFPF world's though so I've got to make every session count!
brettlcIcon...17-10-2011 @ 00:32 
Member 2111, 162 posts
SQ 225, BP 132.5, DL 310
667.5 kgs @ 100.0kgs UnEq
Bench Session 13th October

Bench Press:

60kg x 6
90kg x 1
115kg x 7
97.5kg x 8

Chin-ups

Bodyweight x 6
Bodyweight + 60lb x 6

Standing Press:

50kg x 3
72.5kg x 6

Barbell Curls

40kg x 3
55kg x 6

Dips:

Bodyweight x 6
Bodyweight + 95lb x 6

Dropped the weight slightly on the bench, and got 7 with it! Everything else went easily enough.

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