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Andreas' PL log - 1995
Intro:
18 years old, male, been lifting since Nov 2012, started powerlifting in june or the like, when my interest kicked in. Running a high volume, high frequency fullbody programme at the moment, a fellow danish powerlifter has created it for me based on my results on the programme i run prior to this.
Stats:
Age: 18
Weight: 230
Height: 5' 11"
Measurements:
Arm: 16"
Leg: 30"
Old programmes:
I ran a programme called 'back to basics', a 2-split in the start of my training career (the first 2 months) with focus on the basic lifts and a little bit of assistance for the back and shoulders.
Then I ran a 3-split - the stupidest fucking shit I've ever done, i think.
Then I ran a short programme of 6 or 7 weeks, like a peaking cycle with 2,5% increases every week up to a max test, which was supposed to be used as template for the upcoming programme.
Max lifts at this point:
SQ: 315
BP: 188
DL: 352
Then i ran a high volume fullbody programme focusing on the big three, squatting 2 times pr. week, benching flat 2 times and deadling 2 (1 was light, 1 was heavy).
Outline below:
Monday: SQ: 6x3, BP: 5x5-, Flies:3x10-light, FSQ: 5x5-lightt, abs.
Wednesday: IC BP: 5x8-10, Classic DL: 5x5, Rows: 3x8-10, Pull downs: 3x8-10, GM: 5x5-light, Curls: 3x8-10, abs
Friday: SQ: 5x5, BP: 6x3, Flies: 3x10-light, Step-ups: 5x5-light, abs, calves
Saturday: Military Press: 5x5, Classic DL: 6x3-light, Dips: 5x6, Rows: 3x8-10, Pull downs: 3x8-10, Curls: 3x8-10, GM: 5x5-light
I ran the above programme for 4 months and went to my first meet. An experience I will never forget. We decided to pick safe openers and take it from there. The deadlift seemed hard on the day where we tested the opener, but every lift were jokers, really.
After this programme, my squat looked like this:
Meet lifts:
SQ:
347 - 3 greens
364 - 3 greens
386 - 3 greens - this was a PR of 22
BP:
192 -3 greens
210 - 3 greens - grindy, imo.
215 - red lighted.
DL:
352 - 3 greens, explosive as hell.
400 - 3 greens, still light.
440 - 3 greens. We took a chance and i payed off. It was still rather light, though.
Current programme:
Monday: SQ: 6x3, BP: 6x3, Flies:3x10-light, FSQ: 5x5, abs.
Wednesday: BP: 5x5, Military Press: 5x5, Classic DL: 5x5, Rows: 4x8-10, Pull downs: 4x8-10, GM: 5x5-light, Curls: 4x8-10, abs.
Friday: SQ: 5x5, BP: 5x2 (weight from monday), Flies: 3x10-light, Split-squat: 5x5-light, abs, calves.
Saturday: IC BP: 5x5, Classic DL: 6x3-light, Seated DB press: 3x10, Push downs: 5x10, Rows: 4x8-10, Pull downs: 4x8-10, Curls: 4x8-10, GM: 5x5-light
As you can see, we have upped the volume significantly and added an extra bench-day. It seems to work already, as I have gone past my sticking point in the cycle before my meet. It's all good.
TL;DR:
Im 18 year old, fat powerlifter. My total is 1041 lbs.
Last edited by andreas7074; 12-28-2013 at 05:52 PM.
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Ah, to be young again. . .
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Week 3 day 3
Weight is in KG for this one..
Squat
5x20
5x20
5x60
5x60
5x85
5x100
5x115
5x115
5x115
5x115
5x115
* Still easy, fine reps in general.
Bench
5x20
5x20
2x40
2x40
2x50
2x60
2x70
2x70
2x70
2x70
2x70
* Easy, of course, sore abs made the arch hard to achieve.
Flies
10x8
10x12
10x12
10x12
Split squat
5x20
5x20
5x40
5x40
5x40
5x40
5x40
+ 3 sets of calve-raises
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Deadlift 11 days ago; in the start of my cycle, I have since upped it 5 lbs, and upping 5 lbs on thursday once again. Expecting to hit 5 sets for 5 reps at 330 or so.
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CG incline benchpress - feet up
5x45
5x45
5x67
5x90
5x110
5x120
5x120
5x120
5x120
5x120
* Because of 'feet up' I had to meddle with the intensity a little bit. This seems like a decent point for throwing on bar-weight and it is not too easy.
DL - light
3x130
3x220
3x220
3x231
3x231
3x231
3x231
3x231
3x231
* Volume.
DB shoulder press - seated
10x28
10x33
10x45
10x45
10x45
* Fine
Tricep pushdowns
10x55
10x55
10x55
10x55
10x55
BOR
10x110
10x110
10x110
10x110
* Tried BOR once more. Seems decent in form of recruiting my back more vs my biceps, which was was used to happen beforehand.
Pulldowns - Wide
10x100
10x100
10x100
10x100
Curls - EZ
8x45+bar
8x45+bar
8x45+bar
8x45+bar
Goodmornings - light
5x110
5x110
5x110
5x110
5x110
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Squat
6xbar
6xbar
6x135
3x156
3x225
5x245
5x245
5x245
5x245
5x245
* +5 lbs - Fairly easy over-all, time will tell for the belt to come on.
Bench Press
6xbar
6xbar
5x110
3x110
2x150
2x150
2x150
2x150
2x150
* Easy, solid pauses on the chest, 155 next time.
Flies
10x25
10x25
10x25
Split-squat
5x5x90
Abs - Plank
1 set afkbw+45 - 30 sec
2 sets bw+90 - 30 sec
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Incline bench press
6xbar
6xbar
4x70
5x120
5x120
5x120
5x120
5x120
Note: 125 next time.
Deaddlift - classic
5x135
5x135
4x185
3x235
3x235
3x235
3x235
3x235
3x235
Note: Fine, fine.
DB shoulder press
10x33 - addaption
10x44
10x44
10x44
Note: Getting the 50's within a few weeks.
Rows - maschine
8x110
8x110
8x110
8x110
Pulldowns - Wide
10x100
10x100
10x100
10x100
Curls - with EZ
10x33
10x33
10x33
10x33
Goodmornings
5x110
5x110
5x110
5x110
5x110
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Squat
7xbar
5x135
5x135
3x225
2x225 -slow concentrics
3x270
3x270
3x270
3x270
3x270
3x270
*Fortunately still light, +5 lbs on here.
Bench press
6xbar
6xbar
5x90
3x110
3x155
3x155
3x155
3x155
3x155
3x155
* Very eassy. had a spotter for yelling; Press!
Flies
10x16 -addaption
10x25
10x25
10x25
Front Squat
5x135
5x135
5x135
5x135
5x135
Plank
2 sets of 30 sek w/ +90.
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Bah, I fucked up the sessions; anyhow. here is the current weights:
Bench 5x5:155
Bench 6x3: 165
OHP 5x5: 95
Squat 5x5: 260
Squat 6x3: 275
Deadlift 5x5: 300
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I look forward to seeing you squat 500 by the end of the year.
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