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Paul_B Powerliftng/Fitness Journal

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paul_bIconPaul_B Powerliftng/Fitness Journal14-11-2013 @ 17:13 
Member 4928, 6 posts
SQ 175, BP 107.5, DL 200
482.5 kgs @ 64.9kgs UnEq
Hi,

Thought I would post up my training here to motivated me to keep a more detailed log of my progress!


BW - 64.9kg

Current PBS

Squat - 175kg
Bench - 107.5kg
Deadlift - 200kg

Goals

Squat - 180kg
Bench - 110kg
Deadlift - 205kg

Fed: GBPF
Div: YNE


Ill start logging my training where I am at now. I am currently in the middle of a comp cycle as I thought I was comepting on the 8th December but that fell through. However, I had already started with the heavy comp weights so I decided to continue.

So here we go from yesterdays session:



13/11/13

Squats (Explosive/Technique) - Warm up - 5 x 20kg, 3 x 40kg, 2 x 60kg, 80kg
Working Sets - 12 x 2 reps x 102.5kg (60% 1RM).

Comments - I was pausing the reps for the first 3 sets but this seemeed to be pulling my right glute/hamstring. I stopped doing this and jsut going for speed and this alleviated the problem.

Bench (Heavy) - Warm up 5 x 20kg 40kg, 2 x 60kg, 70kg, 80kg
Working sets - 2 x 85kg (80% 1RM), 2 X 92.5kg(86%),
2 x 100kg(92.5%), 2 x 105kg (97.5%), 1 x 105kg (97.5)

Comments - Little finger on ring at 85kg and 92.5kg, ring finger on ring for 100kg and 105kg. The single performed for the last set was compelted due to my spotter grabbing the bar slightly early.

Accessory Work

DB Floor Press - 20kg x 22 reps, 18 reps

Superset

Chest supported rows/Rear Delt Flyes - 4 x 12 x 40kg/10kg

Power Shrugs - 8 x 80kg, 100kg, 110kg, 120kg

Zottmann Curls - 4 x 10 x 10kg

Incline Crunches - 4 x 12 x 10kg

Main Lifts Volume - 4285kg

Accessory Lifts Volume - 7060kg

Total Volume - 11345kg


14/11/13

Fitness (Aerobic specific)

(a) 5 minute warm up
(b) 25 minutes fartlek training
(c) Stretching/mobility routine
SBradwell83Icon...14-11-2013 @ 17:34 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Nice to see you posting on here mate!! Will be following see what your up to, nice detailed description of training btw.
paul_bIcon...14-11-2013 @ 17:43 
Member 4928, 6 posts
SQ 175, BP 107.5, DL 200
482.5 kgs @ 64.9kgs UnEq
cheers! Ill try to keep it updated regularly!!! Happy
paul_bIcon...19-11-2013 @ 11:54 
Member 4928, 6 posts
SQ 175, BP 107.5, DL 200
482.5 kgs @ 64.9kgs UnEq
15/11/13

Squat

Bar x 5
40kg x 3
60kg x 3
80kg x 2
100kg x 1
120kg x 1
140kg x 1
150kg x 1
162.5kg x 3 (knee wraps used)
150kg x 4
140kg x 5

Overhead Press

5 x 27.5kg, 37.5kg, 47.5kg
3 x 57.5kg + 2 x 57.5kg (Push Press)
5 x 52.5kg

Leg Press

20 x 100kg, 150kg, 200kg 200kg

Leg Curls

12 x 30kg, 35kg, 40kg, 40kg

Calf Extensions

100 x 20kg

Ab Circuit

12 x Crunches, Side Crunches (both sides), Leg Raises (no rest in between exercises, 2 minutes in between circuit, 4 times through circuit).

Volume

Main Lifts - 3970kg
Accessory - 16740kg
Total - 20710kg

16/11/13

Deadlift

70kg x 3 x 3
90kg x 3
110kg x 3
120kg x 12 x 2 reps

Comments - Began on top set here pausing at the knees for the first rep but it killed my speed on the 2nd set and defeated the point of what I was trying to achieve with this session.

Bench Press

5 x 52.5kg, 62.5kg, 72.5kg, 87.5kg, 97.5kg

- Little finger inside the ring for first 3 sets, little finger on the ring for the 87.5kg set, ring finger on the ring for 97.5kg.

Power Shrugs/BB Curls (Superset) 4 x 8 reps x 110kg/30kg

- Power Shrugs twice a week is too much so this will substituted with an appropriate replacement next week.

Lat Pulldown/Face Pulls - 4 x 12 reps x 40kg/25kg, 45kg/30kg, 50kg/30kg, 50kg/30kg

Weighted Hypers/Weighted Abs - 4 x 12 x 10kg/10kg

Main Lifts - 5972.5kg
Accessory - 9640kg
Total - 15612.5kg

17/11/13

Fitness session

Main aim - mixture of aerobic and anerobic conditioning in preparation for the more specific track session I have coming up.

200m walk
600m jog
400m effort
4 x 50m sprint/50m jog
5 x 25 bounds up a set of stairs
90 second effort run/90 sec recovery
60 second effort run/60 sec recovery
30 second effort run/30 sec recovery
1.5km cooldown
200m walk back to starting point
Dynamic stretching
Static Stretching

I felt quite quick along the sprint sessions and my fitness was nowhere near as bad as I first thought! Progress is good.

18/11/13

Deadlift

60kg x 3 reps
80kg x 3
100kg x 1
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1
202.5 x 1 x F
195kg x 1
162.5kg x 4
155kg x 5


Bench Press

20kg x 5
40kg x 3
60kg x 1
70kg x 1
80kg x 1
90kg x 1
102.5kg x 3
92.5kg x 4
85kg x 5

This session was meant to be much more involved but I have a new training partner entering the fold so it ended up just having some fun. Turns out he has put 20kg on his deadlift in 6 weeks plus 2.5kg on his bench so he is making some decent progress!
paul_bIcon...09-12-2013 @ 11:04 
Member 4928, 6 posts
SQ 175, BP 107.5, DL 200
482.5 kgs @ 64.9kgs UnEq
21/11/2013

Bench - 2 x 85kg, 92.5kg, 100kg, 107.5kg (PB)

Squat - 25 x 80kg (someone bet me I couldnt do 24 so I completed 25! Was meant to be 12 x 2 reps for explosive squats).

Floor Press - 2 x max reps - 23 x 60kg (comp grip), 14 x 60kg (close grip).

Chest Supported Rows/ Rear Delt Flyes - 3 x 12 x 45kg/10kg, 50kg/10kg, 55kg/10kg

Shrugs - 3 x 8 reps x 100kg, 110kg, 110kg

Zottmann Curls/Weighted Abs - 3 x 10 reps x 10kg/60kg

22/11/2013

Squat - 2 x 130kg, 140kg, 150kg, 162.5kg (These were belt only)

Overhead Press - 5 x 30kg, 40kg, 50kg, 3 x 57.5kg + 2 push press, 52.5kg.

Leg Press - 4 x 20 reps x 150kg, 200kg, 230kg, 240kg

Leg Curls - 4 x 12 reps x 40kg, 45kg, 45kg, 40kg

Calf Extensions - 100 reps x 20kg

Ab Circuit - 4 x 12 reps (4 different exercises, circuit is run through 3 times).

25/11/2013

25 minute fartlek

29/11/13

So today my training partner said 'Fancy doing the Smolov? the whole 13 weeks?' and I winced because he knew I would say yes against my better judgement and I had punished myself with this horror show before!

For the 13 weeks Ill be wearing knee wraps for the heavier sets and some of the rep days. This is to allow me to keep up with my fitness work and take some of the pounding of my knees.

The 13 weeks is set up around a 170kg pb on the squat. Below is Day 1:

3 x 8 x 110kg
5 x 120kg
2 x 2 x 130kg
1 x 135kg

Didnt use wraps on this day.

OHP

5 X 20kg, 30kg, 40kg, 50kg
3 x 57.5kg
8 x 40kg

30/11/13

3 x 8 x 110kg
5 x 120kg
2 x 2 x 130kg
1 x 135kg (wraps on for this)

Bench press - messed around with a bench shirt today (Inzer Rage thingy)just to try it.

Bar x 5, 40kg x 5, 60kg x 1, 80kg x 1, 90kg x 1, 100kg x 1, 107.5kg x 1, 112.5kg x 1

Didnt particularly like the shirt, felt I got nothing from it. The most probable explanation for this is that it was too loose. I honestly feel like I could have getting the 112.5kg without the shirt on.

Floor Press - 16 x 60kg, 12 x 65kg, 8 x 70kg, 4 x 75kg

Chest Supported Rows - 16 x 20kg, 12 x 40kg, 8 x 60kg, 4 x 80kg (First 3 sets were far too light)

Arnold Press - 16 x 10kg, 12 x 12kg, 8 x 14kg, 4 x 16kg

Dips - 16 x BW, 12 x 10kg, 8 x 14kg, 4 x 18kg

BB Curls - 16 x 20kg, 12 x 25kg, 8 x 30kg, 4 x 35kg

01/12/13

Squat - 4 x 5 x 120kg , 3 x 130kg, 2 x 2 x 135kg, 1 x 155kg (wraps used for all sets today)

Cardio - 30 mins, 9.51km on reclining cycle.

02/12/13

Lunges - 3 x 8 x BW

03/12/13

Bench (Volume) - 5 x 57.5kg, 67.5kg, 77.5kg, 92.5kg, 100kg (ring finger on the ring)

DB BP - 16 x 20kg, 12 x 24kg, 8 x 30kg, 4 x 36kg

Pulldowns - 16 x 45kg, 12 x 50kg, 8 x 55kg, 4 x 65kg

Standing DB Press - 16 x 10kg, 12 x 14kg, 8 x 18kg, 4 x 20kg

CGBP - 16 x 40kg, 12 x 50kg, 8 x 60kg, 4 x 70kg

Machine Curls - 16 x 12.5kg, 12 x 17.5kg, 8 x 25kg, 4 x 35kg.

Bulgarian Lunges 3 x 8

04/12/13

Lunges - 3 x 8 x BW

05/12/13

Off/Recovery

06/12/13

Squat

5 x 25kg, 3 x 45kg, 65kg, 2 x 85kg

1 x 105kg, 125kg

2 x 2 x 145kg (wraps on)

OHP

5 x 22.5kg, 32.5kg, 42.5kg, 52.5kg

3 x 60kg

8 x 42.5kg

30 mins cardio reclining cycle, level increased every 5 minutes.

07/12/13

Bench

5 x Bar, 40kg
3 x 60kg
1 x 70kg, 80kg
2 x 90kg, 95kg(Wraps on)
3 x 102.5kg

DB Floor Press

16 x 20kg, 12 x 24kg, 8 x 28kg, 4 x 34kg

Chest Supported Rows - 16 x 40kg, 12 x 55kg, 8 x 70kg, 4 x 85kg.

Arnold Press - 16 x 12kg, 12 x 14kg, 8 x 16kg, 4 x 20kg

BB Curls - 16 x 22.5kg, 12 x 25kg, 8 x 27.5kg, 4 x 37.5kg

Skull Crushers - 16 x 10kg, 12 x 10kg, 8 x 12kg, 4 x 12kg

08/12/13

5 x 25kg, 3 x 45kg, 65kg, 2 x 85kg

1 x 105kg, 125kg

3 x 145kg (wraps on)
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