Valhall's Powerlifting Log

[Valhall]

I have moved my log here as I have decided to start competing in powerlifting and I now have the club coach do the programming for me.

Bio:
I'm a 30 years old Norwegian and I started lifting weights in November 2010 to loose weight and get into shape. I also had a goal of participating in a 10km cycle race in end of May 2011. The goal here was to complete it, what my time was I could care less about. I completed it in rain and strong winds going against me, I was slow but I completed it. Oh and I lost 20kg/44lbs.

After this I decided to focus more on strength and do SS. I also joined a powerlifting club to get access to proper equipment.
I entered a meet around christmas and got these results:
Squat 170kg, bench press 125kg and deadlift 200kg.

In February of 2012 the head club coach offered to my programming and I started competing regularily. In the summer 2012 I also decided to start competing with gear (singly ply, IPF).

In my first meet with gear I did: 225kg squat, 175kg bench press and 230kg deadlift with plenty left in me in all lifts.

In December 2012 I did another raw meet and got:
Squat: 195kg, Bench press 150kg and deadlift 220kg. So in a year I've PR'ed a total of 50kg raw, however I've also gained about 10kg in weight.

My goal now is qualifying for Norwegian nationals in June.

[Valhall]

Wednesday March 14.
Week 1, Day 1 of "quantity" program.

The plank
1x30s
1x30s

Back raise
15 Reps
15 Reps

Squat - Low bar Going to start specifying this as the program calls for both low bar and high bar
20kg x 5
20kg x 5
40kg x 5
60kg x 3
80kg x 2
100kg x 7
110kg x 6
117.5kg x 4 (Super set 1)
100kg x 4 (Super set 1)
117.5kg x 4 (Super set 2)
100kg x 4 (Super set 2)
117.5kg x 4 (Super set 3)
100kg x 4 (Super set 3)

Bench press - broad grip - with stop
20kg x 5
20kg x 10
40kg x 5
60kg x 3
75kg x 6 (Super set 1)
87.5kg x 6 (Super set 2)
87.5kg x 6 (Super set 3)
87.5kg x 6 (Super set 4)
87.5kg x 6 (Super set 5)

Bench Press- incline , with stop
55kg x 6 (Super set 1)
62.5kg x 6 (Super set 2)
62.5kg x 6 (Super sett 3)
62.5kg x 6 (Super set 4)
62.5kg x 6 (Super set 5)

Biceps curl - myroreps Program is none specific on what kind of bicep training so I decided to do it with the myo-reps protocol
20kg x 22 + 5 + 5+ 5 +5

Post workout comments
I'd grade todays workout 2/6, as I was in bad shape already from first rep of the bar. Didnt help that I also got lactic acid in my lower back just from the back raises I did as warmup.

The weights on the squat just felt heavy sa fuck, even though this should be easy weights for me. I hope it will be better tomorrow as tomorrow calls for much heavier weights.

I was content with the bench though, technique wise.

[Valhall]

Thursday March 15.

Sit-ups
10 Reps
10 Reps

Glute bridge
10 Reps
10 Reps

Squat
20kg x 5
20kg x 5
40kg x 5
60kg x 3
80kg x 2
100kg x 5
110kg x 4
117.5kg x 3
125kg x 2
135kg x 2

Squat, with knee wraps
147.5kg x 3
147.5kg x 3
147.5kg x 3

Deadlift
105kg x 2
117.5kg x 6
127.5kg x 5
137.5kg x 4
147.5kg x 3

Romanian Deadlift
70kg x 6
82.5kg x 6
82.5kg x 6
82.5kg x 6
82.5kg x 6

Bench Press- narrow grip
20kg x 5
20kg x 5
40kg x 5
50kg x 3
62.5kg x 8
72.5kg x 7
72.5kg x 7
72.5kg x 7
72.5kg x 7

Dumbbell row - Myo-reps
35kg x 10 +3 +3 +3 +3 +3

Push-ups
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps

Post workout comments
Got to try knee wraps for the first time. God damn this was painful as hell!
Also I got absolutely no rebound off the thing, it actually made the lift harder! After I did the squats with knee wraps I tried without, and the weight flew up!
The pain I guess I can get accustomed to, but there was no rebound and it made it harder? I guess it might be due to the pain, I really dont know.

Today (as im writing this the day after) the backside of my right leg/knee is sore as hell. Also both my calves are sore. Bah why do geared lifters put themselves through this :P. Sometime this summer Im buying a single ply, so I have that time to get used to this.

Other than that the workout was very long.

[Valhall]

Friday March 16

Back raise
10kg x 12
10kg x 12

Squat - High bar
20kg x 5
20kg x 5
40kg x 5
60kg x 3
80kg x 6
95kg x 5
102.5kg x 4
107.5kg x 3
107.5kg x 3

Deadlift
60kg x 5
80kg x 3
100kg x 2
117.5kg x 6 (Super set 1)
127.5kg x 5 (Super set 2)
137.5kg x 4 (Super set 3)
137.5kg x 4 (Super set 4)
137.5kg x 4 (Super set 5)

Deadlift - snatch grip
100kg x 5 (Super set 1)
107.5kg x 4 (Super set 2)
115kg x 3 (Super set 3)
115kg x 3 (Super set 4)
115kg x 3 (Super set 5)

Press
20kg x 5
20kg x 5
40kg x 3
57.5kg x 6
67.5kg x 6 (Super set 6)
67.5kg x 6 (Super set 7)
72.5kg x 5 (Super set 8)
72.5kg x 5 (Super set 9)

Dumbbell shoulder press
30kg x 8 (Super set 6)
30kg x 8 (Super set 7)
30kg x 8 (Super set 8)
30kg x 8(Super set 9)

Post workout comments
Ok but slow workout. I felt banged up from yesterdays knee wrapping so I needed alot of warmup to get started.

[Valhall]

Monday March 19.

Squat - lowbar
20kg x 5
20kg x 5
60kg x 5
80kg x 5
100kg x 6 (Super set 1)
82.5kg x 6 (Super set 1)
110kg x 4 (Super set 2)
92.5kg x 4 (Super set 2)
110kg x 4 (Super set 3)
92.5kg x 4 (Super set 3)
110kg x 4 (Super set 4)
92.5kg x 4 (Super set 4)
110kg x 4 (Super set 5)
92.5kg x 4 (Super set 5)

Bench Press- with stop, narrow grip
20kg x 10
40kg x 5
62.5kg x 6
75kg x 8 (Super set 6)
75kg x 8 (Super set 7)
75kg x 8 (Super set 8)
75kg x 8 (Super set 9)


Dumbbell Flyes - incline
9kg x 8 (Super set 6)
9kg x 8 (Super set 7)
9kg x 8 (Super set 8)
9kg x 8 (Super set 9)

Lying triceps extension
37.5kg x 8
37.5kg x 8
37.5kg x 8
37.5kg x 8
37.5kg x 8

Post workout comments
On sunday I got food poisoning off an hotell breakfast, something that hit most of the IT department. Despite this I managed to do the workout as planned and it was actually ok.

I decided to go light weights on flyes as I havent really done this excersise in 10 years, and on the lying tricep extension I was supposed to do reps of 10 but for some reason I ended up doing 8s.

This morning I actually felt a flu brewing, but I really don't have time to get sick now. Time to go buy some Vitamin C.

[Valhall]

Wednesday March 21.

Squat
20kg x 10
45kg x 8
52.5kg x 10
52.5kg x 10
52.5kg x 10
52.5kg x 10

Power Cleans
60kg x 3
70kg x 3
80kg x 3
80kg x 3
85kg x 2

Deadlift - descend slowly 3-4 seconds and hold at the bottom for 2 secs
87.5kg x 6
100kg x 5
107.5kg x 4
110kg x 4
110kg x 4
110kg x 4

Romanian deadlift
75kg x 6
85kg x 6
85kg x 6
85kg x 6
85kg x 6

Dumbbell row- myo reps
35kg x 12 +3+3+3+3+3

Bicep barbell curl - myo reps
22.5kg x 20 +5+5+5

Glute bridge
20 Reps
20 Reps

The plank
30 Secs
30 Secs

Since I have a cold today, the workout was slow and my energy levels were low. Still, I managed to get through the program.

The power cleans are not a part of the program as such, but I was allowed to add it as long as I didnt go too heavy on it. As such I only did a few sets on it today due to the cold.

[Valhall]

Thursday March 22.

Squat -highbar- with band
20kg x 5
20kg x 5
40kg x 5
60kg x 5
80kg x 3
115kg x 5
135kg x 4
145kg x 4 (Super set 1)
155kg x 3 (Super set 2)
155kg x 3 (Super set 3)
155kg x 3 (Super set 4)

Leg extension
15kg x 8 (Super set 1)
20kg x 8 (Super set 2)
25kg x 8 (Super set 3)
25kg x 8 (Super set 4)

Bench press- with stop
20kg x 10
40kg x 5
62.5kg x 8
77.5kg x 6 (Super set 5)
77.5kg x 6 (Super set 6)
90kg x 5 (Super set 7)
90kg x 5 (Super set 8)
90kg x 5 (Super set 9)
90kg x 5 (Super set 10)

Bench press- decline, with stop
55kg x 6 (Super set 5)
55kg x 6 (Super set 6)
65kg x 5 (Super set 7)
65kg x 5 (Super set 8)
65kg x 5 (Super set 9)
65kg x 5 (Super set 10)

Push ups
10 Reps
8 Reps
8 Reps

Back raise
10kg x 10
10kg x 10
10kg x 10

Post workout comments
I have a cold so getting through the workout was a bit of a struggle. But really it went fine, considering.

Fun to try squats with bands.

[Valhall]

Friday March 23

Deadlift - with rubber band
135kg x 6 (Super set 1)
152.5kg x 5 (Super set 2)
162.5kg x 5 (Super set 3)
162.5kg x 5 (Super set 4)
162.5kg x 5 (Super set 5)

Deadlift - from a box
100kg x 5 (Super set 1)
112.5kg x 4 (Super set 2)
120kg x 3 (Super set 3)
120kg x 3 (Super set 4)
120kg x 3 (Super set 5)

Press
20kg x 10
40kg x 5
57kg x 6 (Super set 6)
70kg x 6 (Super set 7)
70kg x 6 (Super set 8)
77.5kg x 4 (Super set 8)
77.5kg x 4 (Super set 9)

Dumbbell press
30kg x 8 (Super set 6)
30kg x 8 (Super set 7)
30kg x 8 (Super set 8)
30kg x 8 (Super set 9)

Glute bridge
20 Reps
20 Reps

Hanging leg raise
10 Reps
10 Reps

Post workout comments
Good workout, not much more to say really.

[Valhall]

Saturday March 24

Squat - highbar - to box with stop
20kg x 5
60kg x 5
80kg x 8
97.5kg x 6 (Super set 1)
97.5kg x 6 (Super set 2)
97.5kg x 6 (Super set 3)
97.5kg x 6 (Super set 4)

Lying leg curl
20kg x 8 (Super set 1)
20kg x 8 (Super set 2)
20kg x 8 (Super set 3)
20kg x 8 (Super set 4)

Bench Press - with rubberband, medium grip
20kg x 10
60kg x 8
72.5kg x 8 (Super set 5)
72.5kg x 8 (Super set 6)
72.5kg x 8 (Super set 7)
72.5kg x 8 (Super set 8)

Dumbbell flyes -incline
9kg x 8 (Super set 5)
9kg x 8 (Super set 6)
9kg x 8 (Super set 7)
9kg x 8 (Super set 8)

Romanian Deadlift
60kg x 5
75kg x 6
85kg x 6
85kg x 6
85kg x 6
85kg x 6

Chins
6 Reps
6 Reps

Lat pulldown front - hand supinated
35kg x 15
35kg x 15

Post workout comments
Box squat (with stop) and bench against rubber band was harder than I thought it would be, but it was ok.

After the romanian deadlifts my forearms got some serious lactic acid which made the lat pulldown and chin-ups somewhat harder. I was running really late for an appointment and had to cut it short. I'll find time to do the 3 remaining sets of lat pulldown and chin-ups on sunday.

[Valhall]

Monday March 26.

Squat
20kg x 5
20kg x 5
60kg x 5
80kg x 2
100kg x 6 (Super set 1)
85kg x 6 (Super set 1)
117.5kg x 5 (Super set 2)
92.5kg x 4 (Super set 2)
117.5kg x 4 (Super set 3)
100kg x 4 (Super set 3)
117.5kg x 4 (Super set 4)
100kg x 4 (Super set 4)
117.5kg x 4 (Super set 5)
100kg x 4 (Super set 5)

Bench Press - narrow grip
20kg x 10
62.5kg x 8
75kg x 6 (Super set 6)
80kg x 6 (Super set 7)
80kg x 6 (Super set 8)
80kg x 6 (Super set 9)

Flyes on incline bench
10kg x 8 (Super set 6)
10kg x 8 (Super set 7)
10kg x 8 (Super set 8)
10kg x 8 (Super set 9)

Lying tricep extension
37.5kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10

Chins
6 Reps (Super set 10)
6 Reps (Super set 11)
6 Reps (Super set 12)

Lat pulldown front - supine grip
40kg x 10 (Super set 10)
40kg x 10 (Super set 11)
40kg x 10 (Super set 12)

Post workout comments
There was a mini club meet early in the day, and later a club meeting.
Because of this the training was chopped up into bits somewhat , but got it all done in the end.

The workout was easy enough.