First Powerlifting Training Log
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| Jrlekha |  | First Powerlifting Training Log | 01-09-2018 @ 14:09 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Hi all, have been dabbling in Powerlifting the last 3-4 months and found this forum so thought I would do a log to keep track of progress over the years as well as any meets or comps I do in the future, here goes: Current PRs: Squat - 150KG Bench - 130KG Deadlift - 200KG | ||
| Jrlekha | | ... | 01-09-2018 @ 14:10 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 01.09.2018 @ 14:10 PM by Jrlekha Week 15 of training:14/8 - Upper Day Military Press - 50KG 15 11 10 Side Raises - 14KG 3x20 Face Pull - 3x20 BW: 88.7KG Calories: 2500 | ||
| Jrlekha | | ... | 01-09-2018 @ 14:10 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 01.09.2018 @ 14:12 PM by Jrlekha Week 15 of training:16/8 - Squat Accessory Pull Ups - Bodyweight 5 5 8 Bent Rows - 100KG 3x15 Lat Pulldown - 115 3x15 Leg Curls 3x20 Leg Extension 3x20 BW: 88.7KG Calories: 2500 | ||
| Jrlekha | | ... | 01-09-2018 @ 14:12 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 16 of training: 18/8 - Heavy Bench Day Bench press (paused) 105Kgx1 107.5KGx1 110KGx1 105KG/285lbx6.5 (PR) - Slight assist on 7th rep Dips - 12KG 20 16 11 Side Raise 3x15 Cable Fly 3x15 BW:89.1KG Calories: 3500 | ||
| Jrlekha | | ... | 01-09-2018 @ 14:14 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 01.09.2018 @ 14:14 PM by Jrlekha Week 16 of training:19/8 - Squat/Deadlift Deadlifts - 175KG/385lbx9 (PR) Pause Squats (Speed work) - 65KG 3x3 BW:89.1KG Calories: 3500 | ||
| Jrlekha | | ... | 01-09-2018 @ 14:15 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 16 of training: 21/8 - Squat/Deadlift Acessory Chins - BW x 5 5 9 8 7 (PR) BOR(Underhand) 3x15 100KG Lunges 3x15 20KG Leg curl 3x20 110 Calf press 4x15 130 BW: 89.2KG Calories: 3500 | ||
| Jrlekha | | ... | 01-09-2018 @ 14:15 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 17 of training: 25/8 - Light Bench Day Close Grip Bench (Paused) - 97.5KGx10 (Big PR) Incline DB - 30KG 20 18 14 Shoulder/Tricep/Rear Delt Assistance 3x15 BW: 90KG Calories: 3500 | ||
| Jrlekha | | ... | 01-09-2018 @ 14:15 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 17 of training: 26/8 - Squat/Deadlift Day Squats - 135KG 2x2 (Volume PR) Speed Deadlift - 110KG 3x3 Pause Squats - 100KG 3x5 BW: 90KG Calories: 3500+ (Girlfriends Birthday had a family dinner + some cake) My next Squat session is my last Squat/Deadlift day before my first meet and it seems like I overestimated my Squat 1RM, it's more like 140KG judging by how heavy 135KG felt today. If I can hit 140KGx2 reps on my last squat session before the meet I'll be very happy. My Bench and Deadlifts feel great but Squats have always been my nemesis, I think it's because with the other lifts you can just drop the weight but Squats are a big committment after you go down into the hole you have to come back up. After I'm done with my meet and this program I think I'm gonna run a high frequency squat program to really help me get comfortable with big weights on my back and help me get the form down perfectly. Overall though a good session | ||
| Jrlekha | | ... | 01-09-2018 @ 14:16 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 17 of training: 28/8 - Bench Accessory Day Pull ups - 6 6 9 8 6 (PR) Also at heavier bodyweight Incline Bench - 80KG 13 12 10 (PR) BOR (OH) 3x15 100KG Pec Dec Machine 90x17 (Never used this before but quite like it, massive pump after) BW: 90.1KG Calories: 3500 Absolute pig of a day after work today there was a bad accident and took me 2 hours to get to the gym instead of the usual 15 minutes so think I used some of that aggression to have a killer session lol, absolutely smashed all PR's (and myself) to bits. Ending today on a high despite the 2 hour delay to my day, these things happen. | ||
| Jrlekha | | ... | 01-09-2018 @ 14:16 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 17 of training: 30/8 - Lower Accessory Day Leg ext 3x20 110 Leg curl 3x15 130 Calf Press 4x15 130 Leg Press 150KG 20 20 20 (Add more weight next time) BW: 90.4KG Calories: 3500 Good session overall, going to stay consistent with heavy leg presses as I feel like the extra leg work really helps my Squat/DL. Another solid week of training in the bank. | ||
| Jrlekha | | ... | 01-09-2018 @ 14:22 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 18 of training: 31/8 - Heavy Bench Day Pause Bench: 110KGx1 112.5KGx1 117.5KGx1 110KGx5 (PR) - Self unracked on all sets 105KGx2x3 Weighted Dips 12KG Kettlebell: 20 17 13 (PR) Side Raise/Rear delts/Triceps 3x15 of each light weight BW: 90.4KG Calories: 3500 Had to do this session a day earlier than planned because of work schedule but all the weights felt good, just gonna keep plugging away at these rep PR's till the meet. | ||
| Jrlekha | | ... | 02-09-2018 @ 14:16 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 03.09.2018 @ 09:23 AM by Jrlekha Week 18 of training:2/9 - Heavy Deadlift Day: Deadlifts (Beltless): 180KGx9 (PR) Pause Squats: 112.5KG 3x3 Leg Raises 3x25 Cracking session, done. Going ziplining next Saturday so next weeks training is going to be abit jumbled, just written it up. Hopefully have another good week and also dropped a kilo despite upping my cals, not complaining at all. BW: 89.1KG Calories: 3500 | ||
| Wayne_Cowdrey |  | ... | 02-09-2018 @ 15:57 |
 Still got a little bit of strength Member 400, 22053 posts | Welcome to Sugden  | ||
| Jrlekha | | ... | 03-09-2018 @ 09:24 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Thanks | ||
| Jrlekha | | ... | 04-09-2018 @ 19:37 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 04.09.2018 @ 19:44 PM by Jrlekha Week 18 of training:4/9 - Upper Accessory Day Chins: 7 7 10 8 (PR) Flat DB press: 40KG 10 9 9 (PR) BOR (UH) 100KG 3x15 Pec dec: 100x16 (PR) BW: 90KG bang on Calories: 3900 (ish) Literally smashing these PR's all training cycle got 1 more heavy session left SQ/B/DL then going for a huge PR at the meet. Had a netflix/chill sesh last night and ate a ton of junk which probably pushed up my cals to about 4k for the day which would explain the 1KG weight gain so back down to 3500 for abit now. | ||