First Powerlifting Training Log
| Jrlekha |  | ... | 06-09-2018 @ 11:13 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 06.09.2018 @ 12:39 PM by Jrlekha Week 18 of training:5/9 - Lower Accessory Day Leg Curl 3x15 110 Calf Press 4x15 145 (PR) Leg Ext 3x20 130 Leg Press 160KG 20 20 20 (PR) BW: 90.4KG Calories: 3750 Decent session, only accessories and trained later than usual due to work so sort of just got it over and done with, the gym was also abnormally busy tonight. Gaining weight on these cals slow but steady trying to keep it 3500-3750 everyday with around 180g protein. | ||
| Jrlekha | | ... | 06-09-2018 @ 19:31 |
| 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: 6/9 - Bench Accessory Day Incline DB 30KG: 20 21 17 (PR) Side Raise/Rear Delts 10KG 3x15 Tricep Pushdowns 3x15 - last set to failure BW: 90.4KG Calories: 3500 Just a quick one today only took about 45 mins kept rest times to 30s-1min get the blood flowing. Got my main Bench/Squat session on Sunday and going away for the weekend so prob do some mobility before bed tonight and train next on Sunday. | ||
| Jrlekha | | ... | 10-09-2018 @ 00:09 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 10.09.2018 @ 00:09 AM by Jrlekha Week 19 of training:9/9 - Powerlifting Day: Squat: 140KGx1 (Equal PR, felt pretty easy could of got 2 but stuck to the program) Deficit DL: 170KG 3x3 Paused Close grip Bench: 105KGx6 (PR, equal to my comp PR so def got stronger on Bench) BW: 90.5KG Calories: 4000+ Had a great weekend in Wales, done a load of hiking so surprised how strong I felt today, weights are flying PR's def on the cards at my meet in a few weeks. | ||
| Jrlekha | | ... | 11-09-2018 @ 20:43 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 19 of training: 11/9 - Upper Accessory Day: Underhand Pullups: 7 7 9 9 (PR) Bent Rows (OH) 100KG 3x15 Side Raise/Rear delts 10KG 3x15 One arm tricep pushdowns 3x15 BW: 92KG Calories: 4000 Nice sweaty sesh tonight, happy with the pullups at slightly heavier bodyweight, just going to keep smashing pull ups hard after my backs pretty fried for rows. Time for a nice Netflix night, happy days | ||
| Jrlekha | | ... | 13-09-2018 @ 09:24 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 19 of training: 12/9 - Lower Accessory Day: Leg Curl 110 3x15 Leg Ext 130 3x20 Calf Press 145 4x15 Leg Press 170KG: 20 20 20 (PR) BW: 92KG Calories: 4000+ (Cheat meal last night) Good session, gym stupidly busy as usual on a Wednesday as got there later but till managed to get in and out in about 45 mins. Finished off with some mobility stretch, job done. | ||
| Jrlekha | | ... | 14-09-2018 @ 10:08 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 19 of training: 13/9 - Bench Accessory Day: Incline Bench 80KG: 15 14 12 (Rep PR) Weighted Dips 12KG Kettlebell: 20 18 14 (Rep PR) Rear delt fly 3x20 Ab circuit 3 sets BW: 92KG Calories: 4000 Great workout, have been stringing together about 7 weeks of amazing workouts now and really reaping the benefits. Keeping ontop of mobility by doing a daily stretching routine, all in all job done. | ||
| Jrlekha | | ... | 17-09-2018 @ 09:27 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 20 of training: 16/9 - Powerlifting Day: Deadlift (Beltless): 180KGx1 190KGx1 200KGx1 (Equal PR - was tempted to add another 10KG as was easy but held off the temptation and will pull a huge PR at the meet) Paused Squat (Beltless): 115KG 3x3 Comp Bench (Paused): 112.5KGx1 115KGx1 120KGx1 107.5KG 3x3 BW: 92KG Calories: 4000 Took my time today I don't usually train for longer than an hour but as I'm close to a meet I wanted to see where I was at, total session took around 1hr20Mins. All 3 lifts felt good, all in all had a solid training cycle. | ||
| Jrlekha | | ... | 19-09-2018 @ 15:25 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 19.09.2018 @ 15:26 PM by Jrlekha Week 20 of training:18/9 - Back/Shoulder Accessory Day: Chins: 8 8 10 7 (PR by 1 rep) BOR (UH) 100KG 3x15 - Felt easy add weight next time Side Lateral/Rear Delt 10KG 3x15 Single arm pushdowns 3x20 Light BW: 92KG Calories: 4000+ Good session, nice and quick took about 40 mins overall. Job done | ||
| Jrlekha | | ... | 20-09-2018 @ 21:41 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 20.09.2018 @ 21:42 PM by Jrlekha Week 20 of training:19/9 - Lower Accessory Day: Leg Ext 3x20 130 Leg Curl 3x20 130 Calf Press 4x15 145 Leg Press 190kG 20 20 20 BW: 93KG Calories: 4000+ Solid workout, done | ||
| Jrlekha | | ... | 20-09-2018 @ 21:43 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 20 of training: 20/9 - Bench Accessory Day: Inc Db 30KG 20 20 18 (PR) Flat Db 40KG 10 10 9 (PR) Few accesorys rear delts etc 3x20 BW: 93KG Calories: 4000+ Wasn't really feeling it had a touch day at work but all in all a good workout | ||
| Jrlekha | | ... | 25-09-2018 @ 21:04 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 25.09.2018 @ 21:06 PM by Jrlekha Week 21 of training:23/9 - Powerlifting Day (Deload): Squat 110KG x 5 Deadlift 140KG x 5 Comp Bench 120KG x 1 BW: 93KG Calories: 4000+ Just a deload session, going to hit my Bench PR on Thursday and Squat/Deadlift PR on Sunday. Goal PR's i'm attempting this week at the end of my training cycle: Squat - 145KG Bench - 132.5KG Deadlift 220KG | ||
| Jrlekha | | ... | 30-09-2018 @ 12:49 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 30.09.2018 @ 13:31 PM by Jrlekha Week 22 of training:27/9 - Bench PR day: Comp Bench (paused): 132.5KG x 1 (PR) Dips 12KG Kettlesbell - 20 20 17 (PR) Incline Bench 80KG 15 9 6 Side raise/rear delt superset 3x15 BW: not weighed myself in ages Calories: 4000+ Overall a good session | ||
| Jrlekha | | ... | 04-10-2018 @ 21:53 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 23 of training: 2/10 - Deadlift PR day: Deadlift (Beltless): 200KG x7 (PR) Pull ups: 5 5 5 Leg Press: 200KG x 20 (PR) Calories: 4000+ | ||
| Jrlekha | | ... | 04-10-2018 @ 21:54 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Post Edited: 04.10.2018 @ 21:54 PM by Jrlekha Week 23 of training:4/10: Push day: Incline DB 30KG: 20 20 20 (PR) Flat DB 40KG: 10 10 10 (PR) Low Pulley row/rear delts 3x20 Calories: 4000+ | ||
| Jrlekha | | ... | 09-10-2018 @ 21:04 |
| Avatar not found lets get a discussion going Member 6390, 39 posts SQ 150, BP 130, DL 200480.0 kgs @ 90kgs UnEq | Week 24 of training: 9/10 - Push Day Dips 12KG 20 20 17 (Equal PR) Incline 80KG: 15 11 7 (PR) Back/side/rear delts 3x20 Cals: 4000+ Job done | ||
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