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GunswestIconNew to powerlifting09-05-2012 @ 13:29 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
Hi all new to powerlifting, been training for the last few months my gym lifts are
Squat 165kg
Benchpress 135kg
Deadlift 195kg
Total 495kg

My current bodyweight is 83kg and i plan on doing my first comp next jan in bdfpa welsh championships . My last session is posted below.

Saturday

Squats

60kg x 5
60kg x 5
100kg x 3
120kg x 3
140kg x 6
160kg x 1

Deadlift

60kg x 5
60kg x 5
100kg x 3
120kg x 3
140kg x 3
155kg x 8
slimsimIcon...09-05-2012 @ 13:39 
My asshole is not watertight.
Member 2926, 6029 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Hello Happy

Why wait til next Jan, that's like forever away?

So, you following any particular training system/programme at the moment?
SkipIcon...09-05-2012 @ 13:42 
Avatar
too large
Member 2411, 824 posts
SQ 240, BP 162.5, DL 300
702.5 kgs @ 109kgs UnEq
Welcome! Strong Bench mate.
Whats are your goals or targets?Happy
FazcIcon...09-05-2012 @ 13:42 
Avatar
Sports an extremely muscular arse.
Member 38, 7411 posts
SQ 230, BP 170, DL 260
660.0 kgs @ 93kgs UnEq
Gunswest said:My current bodyweight is 83kg and i plan on doing my first comp next jan in bdfpa welsh championships . My last session is posted below.


Welcome, a few of us here compete in the BDFPA.
GunswestIcon...09-05-2012 @ 17:05 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
No bdfpa comps in wales untill then , not been following any particular programme at the moment just trying out 5x5 see how it goes.
slimsim said:Hello Happy

Why wait til next Jan, that's like forever away?

So, you following any particular training system/programme at the moment?
GunswestIcon...09-05-2012 @ 17:08 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
Thanks Skip bench always been strong , last few months been going really well training with my brother and a mate of mine.Goals for end of the year are to total 530+ depending on how my squats go , maxing out in 5 weeks so see how it turns out.
Skip said:Welcome! Strong Bench mate.
Whats are your goals or targets?Happy
GunswestIcon...09-05-2012 @ 17:10 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
Thanks Fazc , shall be competing in welsh comp next year.
Fazc said:
Welcome, a few of us here compete in the BDFPA.
GunswestIcon...09-05-2012 @ 18:46 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
Tuesday 8th

Benchpress

20kg x 20
60kg x 5
60kg x 5
80kg x 5
100kg x 5
115kg x 5
115kg x 5
115kg x 5
115kg x 5
115kg x 5

2boardpress

120kg x 3
140kg x 3
155kg x 3

closegripbench

80kg x 5
100kg x 5
110kg x 3

miliatarypress

20kg x 6
40kg x 6
60kg x 5
70kg x 3

plateraise
15kg x 10
20kg x 10
20kg x 10
GunswestIcon...09-05-2012 @ 18:48 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
wednesday

Barbellrows

50kg x 8
60kg x 8
70kg x 8
90kg x 6

pulldowns

60kg x 8
80kg x 8
80kg x 8

Barbellcurls

20kg x 10
30kg x 8
40kg x 8
40kg x 6

reversecurls
20kg x 6
30kg x 6
30kg x 6
GunswestIcon...10-05-2012 @ 06:44 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
Thursday am

Squats

60kg x 5
60kg x 5
100kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5

Goodmornings

80kg x 3
100kg x 3
120kg x 3
120kg x 3

Short workout before work.
GunswestIcon...13-05-2012 @ 08:56 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
Saturday

Squats

60kg x 5
60kg x 5
100kg x 5
120kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5

Deadlift

60kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 8
180kg x 3
180kg x 3
LuuuuuukeyIcon...13-05-2012 @ 10:16 
Avatar
Hill sprints are fun!
Member 731, 3261 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
Based on your training you must be on for some tidy PBs whenever you next find out what your max is!
GunswestIcon...13-05-2012 @ 13:56 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
Thanks luke maxing in about 5 weeks so should be great progress made hoping for more than 500 total.
Luuuuuukey said:Based on your training you must be on for some tidy PBs whenever you next find out what your max is!
GunswestIcon...15-05-2012 @ 12:50 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
Monday am

Military press

20kg x 20
40kg x 10
60kg x 5
70kg x 3
80kg x 2

plateraise

15kg x 20
15kg x 20
20kg x 20

Dumbellshrugs

30kg x 10
40kg x 10
50kg x 10
50kg x 10

Hammercurls

15kg x 10
20kg x 8
25kg x 6
25kg x 6

Just a quick workout before work , roll on tuesday benchpress.
GunswestIcon...15-05-2012 @ 20:30 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
Tuesday 15th

Floorpress

60kg x 5
60kg x 5
80kg x 3
100kg x 1
120kg x 1
130kg x 1
140kg x 1

benchpress

100kg x 5
112.5kg x 8

Closegripbench

80kg x 5
100kg x 5
112.5kg x 3

Barbellrows

50kg x 10
70kg x 10
90kg x 10

BW Holding at 83kg

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