John's Powerlifting Log - GPC Worlds 2009
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richards987614/12/09 @ 20:42
JohnMarsden14/12/09 @ 20:47
Joni14/12/09 @ 21:32
JohnMarsden14/12/09 @ 22:33
Joni said:stronog squatting today mate, that was pretty damn impressive!
thanks mate, more of tha same with more weight next time
JohnMarsden16/12/09 @ 20:56
Wednesday 16/12/09
Incline Bench
40kgx10
60kgx10
80kgx8
100kgx6
110kgx5
80kgx16
Bench
60kgx10
60kgx10
100kgx6
100kgx6
100kgx6
Pec Dec
50kgx10 (5sets)
Some tricep work, 8 sets in total
Incline Bench
40kgx10
60kgx10
80kgx8
100kgx6
110kgx5
80kgx16
Bench
60kgx10
60kgx10
100kgx6
100kgx6
100kgx6
Pec Dec
50kgx10 (5sets)
Some tricep work, 8 sets in total
MarkClegg16/12/09 @ 20:59
JohnMarsden16/12/09 @ 21:08
JohnMarsden18/12/09 @ 20:35
Friday 18/12/2009
Power Cleans
50kgx5 (2sets)
70kgx5
90kgx3 (2sets)
Deadlift
90kgx3
130kgx3
170kgx3
210kgx3
210kgx3
210kgx3
210kgx3
Bent Over Row
50kgx8
80kgx6 (4sets)
Pull Downs (to back)
45kgx10
50kgx10 (3sets)
Pull Downs (underhand grip)
50kgx10
60kgx10 (3sets)
Seated Row
45kgx10
60kgx10
70kgx10
80kgx10
Finished off with some bicep curls
Power Cleans
50kgx5 (2sets)
70kgx5
90kgx3 (2sets)
Deadlift
90kgx3
130kgx3
170kgx3
210kgx3
210kgx3
210kgx3
210kgx3
Bent Over Row
50kgx8
80kgx6 (4sets)
Pull Downs (to back)
45kgx10
50kgx10 (3sets)
Pull Downs (underhand grip)
50kgx10
60kgx10 (3sets)
Seated Row
45kgx10
60kgx10
70kgx10
80kgx10
Finished off with some bicep curls
MrSmall18/12/09 @ 20:36
Boar18/12/09 @ 20:36
JohnMarsden18/12/09 @ 20:37
JohnMarsden18/12/09 @ 20:38
Boar said:hope the bi curls were to competition standard !!
Always the most important exercise in any routine
Joni18/12/09 @ 21:09
JohnMarsden19/12/09 @ 17:37
JohnMarsden20/12/09 @ 15:31
Sunday 20/12/2009
Squat
60kgx8
60kgx8
100kgx5
140kgx5
180kgx5
210kgx2
230kgx4 (wraps&belt) (rep pb)
Strict Press
60kgx5
60kgx5
80kgx5
80kgx5
100kgx5 (rep pb)
110kgx2 (pb)
Push Press
60kgx5
60kgx5
80kgx5
100kgx2
115kgx1 (pb)
122.5kgx1 (pb)
Big log (one motion)
62kgx3
82kgx3
92kgx3
Big log (C&P)
102kgx3
112kgx3 (rep pb)
122kgx1 (pb)
Really happy with today session, alot of rep pbs and was really happy at nailing the log and push press
Squat
60kgx8
60kgx8
100kgx5
140kgx5
180kgx5
210kgx2
230kgx4 (wraps&belt) (rep pb)
Strict Press
60kgx5
60kgx5
80kgx5
80kgx5
100kgx5 (rep pb)
110kgx2 (pb)
Push Press
60kgx5
60kgx5
80kgx5
100kgx2
115kgx1 (pb)
122.5kgx1 (pb)
Big log (one motion)
62kgx3
82kgx3
92kgx3
Big log (C&P)
102kgx3
112kgx3 (rep pb)
122kgx1 (pb)
Really happy with today session, alot of rep pbs and was really happy at nailing the log and push press