Powerbuilding

[cjangelo]

So, it looks like the old P&B is down. Guess I'll start a log over here.

I'm just getting it in a few days a week while I get this degree.

Week 1

Monday, 9/9/13
Squat: 140x1, 150x1, 160x1, 145KGx8
Chins: 35x1, 45x1, 55lbsx1, 25lbsx8 reps
LTE: 2x12x80lbs

Tuesday, 9/10/13
Conditioning
15 hills

Wednesday, 9/11/13
Conditioning
10 easy hills

[cjangelo]

Thursday, 9/12/13
1. Deadlift: 140x1, 160x1, 180x1, then 160x8
2. Press: 60x1, 70x1, 75x1, 65x8
3. seated db curls: 30lbsx12, x11

[cjangelo]

Friday, 9/13/13
Conditioning
15 Hills

[cjangelo]

Weekend: off

Monday, 9/16/13 - Volume Week
1. Squat: 130x5, 140x5, 150kgx5, 140x5, 130x5
Last two sets felt very light. Which is good, because they were. Anyway, that's about 5 work sets at an average weight of 138KG.
2. Conditioning: 13 hills
My feet are starting to hurt. I need new shoes. Ice & Ibuprofen.

[cjangelo]

Tuesday, 9/17/13 -Volume Week
1. Press: 135lbsx5, 145lbsx5, 155lbsx5, 145lbsx5, 135x5. Average work-set: 143lbs
2. Chins: 10lbsx5, 20lbsx5, 30lbsx5, 20lbsx5, 10lbsx5. Average work-set: 16lbs
3. LTE: 90lbs plate weight, x12, x11
4. db preacher curls: 20lbs x12, x12
Right shoulder got tweaked last time I did curls, so, being super-careful.
Overall, 155lbs is feeling waaaay heavier than it should. But I'm getting it done.

[krazyduck]

Squats and deads are in kilos and presses are pounds?

[cjangelo]

Squats and deads are in kilos and presses are pounds?

Ha! I'm kind of shocked anyone is actually looking at this log.

I train at two gyms - one is an Oly lifting facility with all kilo plates, another is the standard gym. I usually end up doing squats and pulls at the Oly gym and Presses/chins at the regular gym.

I guess I should write out the current routine, for myself and if anyone's interested.
Week 1: Volume
Week 2: Intensity
It kind of looks like karl's 5-1 program. The goal is to hit PRs in the 5-10 rep range.

Week 1: Volume
Monday:
Squat: ramping 5's, 5 work sets more or less.
Conditioning - hills

Tuesday:
Press: ramping 5's, 5 work sets
weighted chins: same
LTE: 2xAMRAP
Curls: 2xAMRAP (or whatever)

Wed: off

Thursday:
Squats: 10-20% less than Monday's work weight.
RDLs: ramping sets of 5, again about 5 work sets
conditioning - hills

Friday:
Presses: 8-10sets of 3 reps, 1 min rest
Chins: 60 BW reps, done with minimal rest, all sets 1-2 reps short of failure
LTE: 2xAMRAP
curls: whatever

Week 2: Intensity
Monday
Squat: overwarmup - 3 singles that are somewhere between 0 and 40lbs heavier than the AMRAP set. I really like how this primes me for that all-out set.
Then 1 set, AMRAP, 5 to 10 rep range. The weight used is, right now, the same as the top set of 5's on Volume week. However, like the Vol and Intensity days in TM, I plan to let the AMRAP weights increase, while the Volume day weights will only increase as long as I feel it's necessary in order to hit PRs.
Chins: overwarmup- again 3 singles that are 0-40lbs heavier than the AMRAP set.
Then 1 set, AMRAP, 5-10 reps.

Tuesday:
conditioning - hills (usually lighter this week)

Wednesday:
Optional light conditioning.

Thursday:
Deadlift: same, overwarmup and AMRAP
Press: same, overwarmup and AMRAP

Friday:
Conditioning - hills

Current PRs
Last spring I hit the following:
Squat: 160KGx7
Press: 75KGx7
Deadlift: 180KGx9

[cjangelo]

Thursday, 9/19/13

1. Squat: 60x5, 100x5, x1, 120x5, 130x5, 140x5
2. RDLs: 60x5, 80x5, 90x5, 100x5, 90x5, 80x5
Conditioning: Treadmill, 10 intervals 30sec work/30 sec rest + 2.5 min rest, 3 more intervals = 13 total
15% incline, 6.5 speed

[cjangelo]

Friday, 9/20/13
1. OH Press: 10x3x145lbs, 1 min rest periods.
2. Chins: 12x5xBW. Use a close-grip on these- feels stronger this way, and it doesn't bother my shoulder, which was hurting today.
3. seated db curls: 20lbsx12, x10+2, 3 sec negative, pause at bottom, then up.
4. LTE: 50lbs plate weight, 2x12
Felt like sweaty balls. Shoulder bothered me a little. Need more sleep.

Note: My triceps have blown up from the LTEs. I am shocked at the growth. The only issue is that I think they're competing with my press. My press should be higher - I was doing 5-7 sets of 5 with 155lbs twice a week during the summer, and I think it's being undermined by my LTEs. I think if I limit the LTEs to Volume week, my press should increase on Intensity week without a problem.

LTE rep scheme: 2 sets, aim for 12 reps each set, adding weight every session as long as I can get 12 reps. If I fall short, e.g. x12, x11, then keep the weight the same next session and try to get x12, x12.

[krazyduck]

I actually checked to see if you were running the gslp powerbuilding program.