Paul_B's Competitive Powerlifting Training Log

[paul_b]

Hi,

This is my training log from April of this year.

I have tried lots of other ways of doing it (e.g. Westside, Ed Coan's Raise the Dead routine etc.) and I do seem to respond best to high volume/high intensity.

My stats currently are:

Age: 30
Weight: 65.5kg
Squat: 140kg
DL: 170KG
Bench: 97.5kg

************************************************** *******
13/04/10

Start of Smolov Jrn

Squat 6 x 6 x 100k (70% - fairly easy)

Leg Press 3 x 6 x 210k (45 degree vertical, easy)

SLDL 3 x 6 x 60k (light weight, working on technique)

2 Abs exercises 3 x 12 x BW (just a free for all did what I feel)

14/04/10

Start of Smolov Jrn

Squat 7 x 5 x 105k (75% - legs really sore ha ha)

2 board press - worked upto a max of 105k (this was a pb as hadnt really touched this exercise before)

Tricep Death 3 x 12 x 60k, 70k, 70k (4 levels, last set went from highest point to full reps)

Wide grip chins/ pull ups 4 x 8 x BW/10k ( 2 sets wide grip, 2 sets pull ups)

Rear Delt Raises 3 x 12 x 7.5k

16/04/10

Squat - 8 x 4 x 110k

17/04/10

Squat 10x3 x 120k
Deadlift - Wave training up to 155kg

This had too much volume in today 30 sets and nearly 10 tonne lifted over 2 exercises? Time to rethink deadlift workout

2 Abs exercises 3 x 12 x BW (just a free for all did what I felt like)

[paul_b]

19/04/10

Bench - Reps/sets now moving into peaking cycle for comp.

45k x 1 x 10
55k x 1 x 8
60k x 1 x 6
65 x 1 x 6
70 x 3 x 6

3 - Board Press

80k x 1 x 10
100k x 1 x 8
110 x 1 x 5 pb

DB Shoulder Press
1 x 6 x 27.5k
2 x 6 x 25k

Dips
3 x 10 x BW + 20k (used a belt with a plate attached much better than db between legs)


20/4/10

Squats 6 x 6 x 105k

[paul_b]

22/04/10

Squat 7 sets x 5 reps x 115k - This was horrible - The Russian were truly sadists!

Bench 6 x 6 x 70k

Power Cleans 5 x 40k, 40k, 45k, 45k, 50k

Weighted Dips 5 x BW +5K, +10K, + 15K

23/04/10

Squat
8 sets x 4reps x 117.5kg - 3 mins rest
Bench 7 x 5 x 75kg

25/04/10

Bench 8 x 4 x 77.5kg - chest is dying!
DL 5 x 5 x 110kg - quite easy wasnt expecting to be though due the fact i am wrecked of the squats
Overhead Press 5 x 5 x 45kg - again fairly easy
Weighted Pull Ups 3 x 5 x 5k, 5k, 10k

[paul_b]

27/04/10

Busy Day!

1 1/2 mile run - easy pace

Gym

Squat 10 x 3 x 122.5kg
Bench 10 x 3 x 80kg
Power Cleans 5 x 5 x 45kg
Turkish Get ups 3 x 5 x 5k - These are hard!

Fitness

Back to back sprints - 5 x 50m, 6 x 40m, 7 x 30m, 8 x 20m - each rep had either 15s recovery(40 - 50m) or 10s (20m - 30m) with 2 mins active recovery between sets


30/04/10

SQUAT

6 X 6 X 110KG

Bench

6 x 6 x 75kg

Power Cleans 2 x 5 x 45k, 2 x 5 x 50kg, 1 x 5 x 55kg

Dips 5 x 5kg, 10kg, 20kg - minimal rest

03/05/10

Deadlift 5 x 5 x 125kg (came up fairly easy)
Bench 7 x 5 x 77.5kg - coming along nicely
Overhead Press 5 x 5 x 50kg
Chins 3 x 5 x 5kg, 10kg, 10kg

06/05/10

Squat 7 sets of 5 reps of 115kg
Bench 8 x 4 x 82.5kg
Power Cleans 5 x 5 x 50kg
Turkish Get Ups 3 x 5 x 10kg

08/05/10

Squat - built up to 2 x 2 x 112.5kg

Bench built up to 2 x 2 x 80kg

Both above were easy as i taper off training for comp next weekend

Power Cleans 5 x 45kg, 50kg, 55kg, 55kg, 60kg

Weighted Dips 5 x 15kg, 25kg, 40kg

09/05/10

1 mile run, 2km row, 1 mile run - 22:35mins (WOD from crossfit.com)

11/05/2010

Built up to Squat - 145kg x 1 - still had about 5kg in tank, Bench 95kg x 1 - again still had some in tank to go heavier, DL - 150kg x 1 - was wrecked after last two exercises so didnt try to go heavier

Rest now - comp Sat!

15/05/10

Comp today totaled 405kg at 63.4kg with a 140kg Squat, 95kg Bench, 170kg DL - all Raw. Pretty happy with this as i had a good 10kg left in me for the squat and bench and maybe 5kg left in DL. Need 420kg for national standard in June. Fingers crossed!

http://www.youtube.com/watch?v=NEz5DOiMm-Y

[paul_b]

17/05/10

Squat 6 x 2 reps x 115kg
Bench 6 x 2 reps x 80kg
Deadlift 6 x 2 reps x 127.5kg
Power Cleans 5 x 50, 55,55,60, 65kg

19/05/10

Squat 6 x 3 reps x 115kg
Bench 6 x 3 reps x 80kg
Overhead Press 5 x 5 x 55kg
Wide Grip Chins 3 x 5

22/05/10

Squat 6 x 2reps x 115kg
Bench 6 x 2 reps x 80kg
Deadlift 6 x 3 reps x 130kg

24/05/10

Squat 6 x 4 reps x 115kg
Bench 6 x 4 reps x 80kg
Deadlift 6 x 2 reps x 130kg
Power Cleans 3 x 3 x 60kg
Dips 5 x 15kg , 20kg , 40kg

Update: Training is going really well at moment , feeling strong, and bench is flying up. Once I nail the elbow position on the bench I think ill be blasting out some new PBS!

26/05/10

Squat 6 x 2reps x 115kg
Bench 6 x 2 reps x 80kg
Over head Press(seated and strict) 3 x 5 x 60kg - Pb for me with regards reps not weight

27/05/10

Deadlift 6 x 4 reps x 130kg - This came fairly easy once i was in the groove. Nice to know the training is working!

29/05/10

Squat 6 x 5reps x 115kg
Bench 6 x 5 reps x 80kg
Deadlift 6 x 2 reps x 130kg

30/05/10

Power Clean 3 x 3 x 60kg

Then:

Seven circuits of 7 reps each of the following seven exercises:

Shoulder width Press ups
40kg Thrusters
Double Crunches
80kg Deadlift
Burpees
20kg Dumbbell Swing
40kg Pull down

all in 23:12mins. AND IT WAS AWFUL. Spew just about kept down!

01/06/10

Squat 6 sets x 2 reps of 115KG
Bench 6 x 2 x 80kg
Dips 3 x 5 x 20kg, 30kg, 42.5kg (Pb)

[paul_b]

02/06/10

Deadlift 6 sets of 5 reps x 130kg

4 x 800m on treadmill

03/06/10

Squat 6 sets x 6 reps of 115KG
Bench 6 x 6 x 80kg
Chins 3 x 5 x 5k, 10k, 10k
Shoulder Press 3 x 3 x 62.5kg

05/06/10

Deadlift 6 x 2 x 130kg
Bench 6 x 2 x 80kg
Power Clean built up to a 1rm of 70kg (PB) - Form awful

07/06/10

Squat 6 x 2 x 115kg
Bench 5 x 5 x 85kg

09/06/10

Deadlift 6 x 6 x 130kg
Bench 6 x 2 x 80kg

10/06/10

Squat - 5 x 5 x 122.5kg - this felt good think new pb could be on the cards!

11/06/10

Bench Press 4 x 4 x 90kg
Deadlift 6 x 2 x 130kg
Power Clean 1 x 62.5kg, 65kg, 67,5kg
Dips 8 x 20kg, 25kg, 30kg

13/06/10

Squat 6 x 2 x 115kg
Bench Press 6x 2 x 80kg
Deadlift 5 x 5 x 140kg (pb)
Power Clean 1 x 50kg, 55kg, 60kg, 62.5kg, 65kg, 67,5kg, 70kg (pb), 72.5kg(pb), 75kg(pb)

15/06/10

Squat 4 x 4 x 130kg
Bench Press 3 x 3 x 95kg -Pb
Seated Overhead press - 3 x 60, 3 x 65kg (pb), 1 x 70kg (pb), 2 x 67.5kg (pb)

16/06/10

Deadlift 4 x 4 x 145 kg

17/06/10

Bench 6 x 2 x 80kg
Squat 3 x 3 x 137.5kg

18/06/10

Deadlifts 3 x 3 x 152.5kg

[paul_b]

20/06/10

Bench 2 x 2 x 100kg (pb) - Massive mental barrier broken here. I have only ever done 1 rep at 100kg and even then this was with a liitle help. This flew up after getting it off my chest! did have a video set up but unfortunatley it filmed my crotch rather than the bench press itself. Failed at 102.5kg but think this was grip position rather than strength.

Squat - 2 x 2 x 145kg - pb for reps and weight.

Deadlift 6 x 2 x 130kg.

Looking good for unequipped champs on Saturday. Hopefully qualifier for Nationals in September!

22/06/10

Bench 6 x 2 x 80kg
Deadlift 2 x 2 x 160kg
Squat 6 x 2 x 115kg

24/06/10

Power Clean built up to 1 x 75kg
Deadlift 6 x 2 x 130kg
Bench built up to a new pb of 105kg! - Hopefully ill get a bit more at the comp on Saturday. that record is mine!
Squat 4 x2 x 90kg - easy recovery session before sat

26/06/10

Comp day today:

Squat - 145kg
Bench - 100kg (divisional unequipped record)
Deadlift - 175kg (pb)

for a total of 420kg and the qualifier for the nationals! Well pleased with this!

[paul_b]

So next cycle of training will look like this leading up to the nationals:

Day 1 - Squat(Light)/Bench (Light)/Deadlift(heavy)
Day 2 - Accessory Exercises
Day 3 - Squat(Heavy)/Bench(Heavy)/Deadlift(Light)
Day 4 - Accessory Exercises
Day 5 - Squat(Light)/Bench (Light)/Deadlift(heavy)
Day 6 - Rest
Day 7 - Rest

The first 6 weeks will be Russian Squat Routine as I have done for previous cycle and then a 5 week taper leading to the nationals. I know its not conventional to train the 3 lifts 3 x a week but has worked for me so will continue with it until I stall. It all begins tomorrow!


30/06/10

Squat - 6 x 2 x 122.5kg
Bench - 6 x 2 x 85kg
Deadlift 6 x 3 x 140kg

01/7/10

Cleans - 5 x 40k,45k,50k,55k,55k
Dips, 5 x 10k,20k,30k
Pull-ups 5 x 5k,5k, 10k

02/07/10

Squat - 6 x 3 x 122.5kg
Bench - 6 x 3 x 85kg
Deadlift 6 x 2 x 140kg

03/07/10

Cleans 5 x 5 x 50kg
O.H.P 5 X 5 X 45KG
Box Jumps 3 x 5 x 30" box
Barbell Curls (Oly Bar) 3 x 5 x 20kg, 30kg, 35kg

06/07/10

Deadlift 6 x 4 x 140kg
Bench - 6 x 2 x 85kg
Squat - 6 x 2 x 122.5kg

This was hard to day. Feeling the effects of the full beasting!

07/07/10

Cleans - 5 x 50k,55k,55k,60k,65k
Dips, 5 x 10k,20k,30k
Pull-ups 5 x 5k,10k, 15k

08/07/10

Deadlift 6 x 2x 140kg
Bench - 6 x 4 x 85kg
Squat - 6 x 4 x 122.5kg


10/07/10

Rest

11/07/10

Cleans 5 x 5 x 55kg
O.H.P 5 X 5 X 50KG
Box Jumps 3 x 5 x 32" box
Barbell Curls (Oly Bar) 3 x 5 x 25kg, 30kg, 40kg

12/07/10

Deadlift 6 x 5 x 140kg
Bench - 6 x 2 x 85kg

13/07/10

Dips 3 x 5 x 10kg, 20kg, 20kg
Wide Grip Chin Ups 3 x 5 x Bw (thumbless grip)
Rope Crunches 3 x 20 x 20kg
Plank 2 x 1 minute

[paul_b]

14/07/10

Bench 6 sets x 5 reps x 85kg - This was awful - my CNS was basically telling me to fuck off the day after this (still is 3 days later!)
Squat 6 x 2 x 122.5kg
Deadlift 6 x 2 x 140kg

16/07/10

Tried the following session:

Cleans 5 x 55kg, 55kg, 60kg, 65kg, 70kg
O.H.P 5 X 5 X 56KG
Box Jumps 3 x 5 x 32" box
Barbell Curls (Oly Bar) 3 x 5 x 35kg, 40kg, 45kg

AND IT WAS AN EPIC FAIL ! Day off tomorrow and reduction in volume across the week as the intensity increases.

[paul_b]

18/07/10

Deadlift 140kg x 6 x 6 - this was truly horrible!
Bench 85kg x 6 x 2
Squat 122.5kg 6 x 2

Got told the other day that the legs are not involved in a traditional bench press (by someone with no knowledge of the technique). And when I explained that the legs form part of the kinetic chain that provide the stabilization for the lift I was mocked. People truly are cocks. Best bit was when he said 'When I did A-level P.E....' and my response was 'Well, I have a degree in the subject...'