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Training for PR's at 83kg class
Making a comeback to these forums after a longish brake. I weighed abt 92-93 kilos for a few years and decided to drop a weight class to 83 kilos just to make life more interesting. Weighing 84-85 kilos now, should be under 83 kilos in a week. I usually do a couple of PL-meets a year as a hobby to keep my training more purposeful.
Here's my old log:
http://startingstrength.com/resource...ad.php?t=18198
These are my goals at 83kg:
Squat 180kg (meet PR 185@93kg)
Bench 125kg (meet PR 115, gym PR 125kg@93kg)
Deadlift 207,5 (meet PR 215, gym PR 225kg@93kg)
Press 83kg
Trained like this today, 10.40-11.45am
(in kilos)
Jump rope
2min + 1 min rest, 3 x 1minute + 1 minute rest
Chins
5,5,5,5
Bench
65x5
80x4
90x2
105x5x2
80x10
Dips
5,5,5,5
Heavy bag work
3 x 3 min, with 1 min rests
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Friday Jan 25th, 2-2.40pm
Bench
20 x 10 x 2
40 x 5
50 x 3
65 x 4
80 x 4
90 x 2 x 3
97,5 x 2 x 2
105 x 1
80 x 10
Heavy, felt like shit. Supposed to do a double with 110, but as crappy and slow as the 105 was it was no point.
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Tuesday Jan 29th, 12.55-1.30pm
Bench
20 x 5 x 2
40 x 5
65 x 4
80 x 4
90 x 2 x 2
100 x 1
105 x 2
100 x 1
80 x 12
Chins
6,6,5,5
Dips
6,6,6,6
I still feel weak.
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Monday Feb 11th 7.50-8.20am
Squat
20 x 10
40 x 5
60 x 5
80 x 3
100 x 1
110 x 1
120 x 6
100 x 12
Easy, solid.
Chins
10,7,7
Back on track from a hellish feverish flu.
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Tuesday Feb 12th 7-8.15am
Boxing
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Wednesday Feb 13th 8-9am
Bench
Warm up sets
100 x 6
70 x 20
Solid lifts
DB press
10 x 3
Walking 20 mins (for lower back)
Last edited by Toni Kallio; 02-15-2013 at 06:45 AM.
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Friday Feb 15th 1.40-2.20pm
Deadlift
Warm up sets
150 x 6
Barbell row
60 x 10 x 3
Heavy bag
5 x 1mins with 1 min rests
5 mins shadow boxing
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Monday Feb 18th 11.40-12
Press
Warm-up sets
50 x 6
40 x 12
Easy
Dips
BW x 10 x 5
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Wednesday Fb 20th 3.55-4.15pm
Squat (no belt)
20 x 5 x 2
40 x 5
60 x 5
80 x 3
90 x 1
100 x 1
110 x 1
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122,5 x 6
102,5 x 12
Tired, but pretty strong squats.
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Friday Feb 22nd 6.50-7.20am
Rower 1000m
Bench
20 x 10
40 x 5
60 x 3
80 x 1
90 x 1
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102,5 x 6
75 x 16
Solid benching.
Chins
BW+2,5kg x 6
BW 8,6
Last set heavy, first six with 2,5 easy.
DB Press
10 x 12 x 3
Easy
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