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Thread: Paul_B's Competitive Powerlifting Training Log

  1. #1
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    Default Paul_B's Competitive Powerlifting Training Log

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    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)

  2. #2
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    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

  3. #3
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    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

  4. #4
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    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

  5. #5
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    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)

  6. #6
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    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

  7. #7
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    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!

  8. #8
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    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

  9. #9
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    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.

  10. #10
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    starting strength coach development program
    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...'

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