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Thread: Training for PR's at 83kg class

  1. #1
    Join Date
    Jul 2010
    Location
    Helsinki, Finland
    Posts
    165

    Default Training for PR's at 83kg class

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    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

  2. #2
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    Jul 2010
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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.

  3. #3
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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.

  4. #4
    Join Date
    Jul 2010
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    Default

    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.

  5. #5
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    Jul 2010
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    Default

    Tuesday Feb 12th 7-8.15am

    Boxing

  6. #6
    Join Date
    Jul 2010
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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.

  7. #7
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    Jul 2010
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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

  8. #8
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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

  9. #9
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    Jul 2010
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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
    --------
    122,5 x 6
    102,5 x 12

    Tired, but pretty strong squats.

  10. #10
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    Jul 2010
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    starting strength coach development program
    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
    ---------
    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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