John's Powerlifting Log - GPC Worlds 2009

Wednesday 30/12/2009

Bench Press

60kgx10
60kgx10
100kgx6
120kgx5
140kgx2
140kgx2

Incline Bench

60kgx8
60kgx8
80kgx8
80kgx8

Front Squat

60kgx6
60kgx6
60kgx6
80kgx6
80kgx6
80kgx6

Leg Extension

50kgx15
50kgx15
50kgx15
50kgx15

Pec Dec

80kgx10
95kgx10
110kgx10
125kgx10

Some Tricep work

I couldnt get going today at all, it was too cold and i couldnt get warmed up properly, note for tomorrow to bring extra shirt/top

Thursday 31/12/2009

Deadlift

60kgx5
60kgx5
110kgx5
150kgx5
190kgx1
220kgx1
240kgx5 (rep pb)

Farmers Walks

60kg each x40m (20m turn)
115kg each x40m (20m turn) (very slow)

Pull Downs (to Back)

60kgx8
70kgx8
80kgx8
90kgx8

Pull Downs (Underhand grip)

70kgx10
80kgx10
90kgx10
100kgx8

Seated Row
50kgx10
60kgx5
70kgx5
80kgx5
90kgx5
100kg

Didnt feel too good today so was pleased with what I did

You done good today John ... You may shock a few people at the Northerns fella ...

thanks mate, a might shock a few if I pull my finger out and start nailing the events every week

nice session today fella, your farmers wernt slow. they were very easy tho!

Nice DL'ing last week mate, looked strong!

thanks mate, deadlifts felt heavy so dont know where there 240 for 5 came from

Monday 04/12/10

30 minutes on cross trainer

Bench Press

60kgx10
60kgx10
100kgx5
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2

Squat

60kgx10
60kgx10
100kgx8
100kgx8
140kgx6
180kgx5
100kgx20

Leg Press

190kgx8
190kgx8
250kgx8
310kgx5

Leg Curl

60kgx4
60kgx4
60kgx4
60kgx4

Solid session John - plenty of volume.

Thank Chris, I want to try and hit 40 reps on 100kg just for a laugh

Wednesday 06/01/10

30 minutes on Cross Trainer

Bench Press
60kgx10
60kgx10
100kgx5
127.5kgx3
127.5kgx3
127.5kgx3
127.5kgx3
127.5kgx3
127.5kgx3

Incline Bench Press
40kgx8
60kgx8
80kgx8
100kgx8

Pec Dec
50kgx10
50kgx10
65kgx10
72.5kgx10
80kgx10

10 sets on triceps to finish

Friday 08/01/10

30 minutes on cross trainer

Bench Press

60kgx10
60kgx10
100kgx5
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2
127.5kgx2

Deadlift

70kgx5
70kgx5
120kgx5
120kgx5
160kgx5
160kgx5

Pull Downs (to back)

60kgx10
70kgx10
80kgx10
90kgx10

Pull Downs (underhand grip)

60kgx10
75kgx10
90kgx10
100kgx10

Seated Row

60kgx10
60kgx10
60kgx10
60kgx10

s**te session tonight, the same can be said for all of this week

probably the... CROSSTRAINER!

That and everything else, are you training tomoz? think im doing, farmers, yoke, duck walk, log

not in tomorrow mate, dungeon boys were visiting ashton today so went today instead.

...then again i didnt squat...

Sun 10/01/10

There was a good turn out at olympic today but ended up training on my own

Strict Press

50kgx5
50kgx5
70kgx5
90kgx3
110kgx2

Push Press

50kgx5
70kgx5
90kgx3
110kgx2
120kgxx1
90kgx8

Big Log

62kgx5
82kgx1
92kgx1

Moved onto the 97.5kg log

97.5kgx1
110kgx1
120kgx1
130kgx1 (pb)
105kgx5 (rep pb I think)

Duck Walk

120kgx20m
150kgx20m
180kgx20m

Farmers Walks

60kgx40 (20m drop n turn)
115kgx40 (20m drop n turn)

Really happy with the log pb, wasnt expecting it but felt easy, I also officially hate the duck walk