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Jeff's Training Log
Hello!
I've been a longtime follower of the forums and decided to start a training log in hopes of networking with my fellow like-minded powerlifters/strength enthusiasts and also to hopefully make a few friends/inspire a few people along the way!
Name: Jeff Hanselman
Age: 25
Height: 5'10"
Current Weight: 82 kg (180 lbs)
Occupation: Hospital Pharmacist
City: East Liverpool, OH
Training History: "Lifted" for high school sports (football, wrestling, track and field); first introduced to proper programming and technique during D1 college track and field (long jump, sprints, relays); began training for powerlifting in September 2011 using the 5/3/1 program and have used several styles of programming since (Juggernaut Method, Texas Method, etc.)
Current Programming: RTS (Mike Tuscherer)/ProgrammingToWin (Izzy Narvaez)
PRs:
Squat: 240 kg comp, 240 kg gym - belt, knee sleeves
Bench: 147.5 kg comp, 155 kg gym - wrist wraps
Deadlift: 290 kg comp, 300 kg gym - belt
Competitions: (done based on promiximity to location with the exception of the USAPL meet - have always wanted to compete in USAPL but could never find a meet close enough to fit my schedule when I was in pharmacy school)
4-2013: 100% RAW ADAU Great Lakes Championships - 82.5 kg - total: 582.5 kg (belt only, knee sleeves not allowed in this fed)
7-2013: WNPF Drug-Free Nationals - 75 kg - total: 612.5 kg (belt and knee sleeves)
2-2014: WNPF Raw Nationals - 75 kg - total: 627.5 kg (belt and knee sleeves)
4-2014: 100% RAW ADAU Great Lakes Championships - 82.5 kg - total: 640 kg (belt only, knee sleeves not allowed in this fed)
11-2014: USAPL Ohio State Championships - 82.5 kg - total: 677.5 kg (belt and knee sleeves)
Goals: Total 725 kg @ 83 kg at Raw Nationals this year
Social media:
Facebook: Jeff Hanselman
Twitter: @jeffhanselman
Instagram: @jeffhanselman
I'm currently finishing up Week 2 of a 13 week meet training cycle (USAPL Battle of the Great Lakes in Akron, OH on April 18th, 2015) and plan to post every training session and maybe some other training-related things if anyone is interested.
Thursday 1-29-2015
Comp squat - 18 min
70kg x 5, 110 kg x 3, 140 kg x 2, 170 kg x 2 RPE 7, 200 kg x 2 RPE 8, 220 kg x 2
RPE 8.5, 225 kg x 2 RPE 9
Comp bench - 18 min
60 kg x 5, 90 kg x 3, 110 kg x 2 RPE 7, 130 kg x 2 RPE 8, 140 kg x 2 RPE 9, 136.5 kg RPE 8.5
Press - 40 kg x 7 RPE 6, 50 kg x 7 RPE 7, 60 kg x 7 RPE 7.5, 65 kg x 7 RPE 8
Chin/Pull-ups (various hand positions) 6 min
Inverted rows 6 min
Incline DB curls 6 min
Rep range per set: 15-20
Friday 1-30-2015
Comp deadlift (trying out hook-grip today) - 18 min
70 kg x 5, 120 kg x 3, 170 kg x 2, 220 kg x 2 RPE 7, 250 kg x 2 RPE 8, 275 kg x 2 RPE 9, 265 kg RPE 9
TnG slingshot bench - 18 min
90 kg x 5, 120 kg x 3, 145 kg x 2 RPE 7, 155 kg x 2 RPE 8, 165 kg x 2 RPE 9, 147.5 kg x 2 RPE 8
Snatch-grip RDLs (with wrist straps)
70 kg x 7 RPE 6, 100 kg x 7 RPE 7, 130 kg x 7 RPE 8
Single leg calf/toe raises 6 min
Med ball russian twists 6 min
Rep range per set: 15-20
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Saturday 1-31-2015
Off (worked a 16 hr shift)
Sunday 2-1-2015
Bike tempos 2x10x30 seconds, HR 140-150; rest until HR falls to 110-120 between each rep, rest as needed between each set
Prone plank 3x45 seconds
Side plank 3x30 seconds each side
Supine plank on benches 3x30 seconds
Last edited by Jeff Hanselman; 02-01-2015 at 07:25 PM.
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Monday 2-2-2015
2 count pause squat - 25 min limit
70 kg x 5, 110 kg x 3, 140 kg x 4 RPE 7, 170 kg x 4 RPE 8, 185 kg x 4 RPE 9, 170 kg x 4 RPE 8, 170 kg x 4 RPE 9
2 count pause bench - 25 min limit
60 kg x 5, 90 kg x 3, 110 kg x 4 RPE 7, 120 kg x 4 RPE 8, 127.5 kg x 4 RPE 9, 117.5 kg x 4 RPE 8, 117.5 kg x 4 RPE 9
CG incline bench - 25 min limit
60 kg x 6 RPE 6, 80 kg x 6 RPE 7, 90 kg x 6 RPE 8, 90 kg x 6 RPE 9
Chin/pull ups 8 min
Lateral raises 8 min
Tricep pushdowns 8 min
Rep range per set: 6-8
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A 660lbs Deadlift at 180lbsBW!!!
You should register in the 'Starting Strength Lifter Rankings'.
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Thanks Gumboots! It was a gym lift, unfortunately. That is one of the things I need to work on -- meet PRs should exceed gym PRs! Funny thing about that is I didn't even plan to hit 300 kg that day -- I think 285 kg was the target weight for the day...but you gotta ride the lightning when it's there! Anyways, thanks for being the first poster in my training log!
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Lifter rankings is informal. Gym lifts count. Put it in, knock almost all of us down a peg!Originally Posted by Jeff Hanselman
Member
Oh, thats cool...I'm guessing there has to be some proof to these lifts though (like a video or something), correct? Haha...I'm not trying to knock anyone down!
Member
You're supposed to have at least logged it publicly somewhere, but I say if you made the lifts, put them in. If you squatted high, bounced the bar off your ribcage on the bench, or hitched the crap out of a deadlift, don't. Here's the link:
http://startingstrength.com/resource...ad.php?t=41861
Member
Adam, I think I'll put my comp lifts in for now since I actually have video proof. Then as I hit PRs (hopefully) in the future I will try to make sure I video them. Thanks for the link!
Tuesday 2-3-2015
2.5" deficit deadlift (hook grip) - 25 min limit
70 kg x 5, 120 kg x 3, 170 kg x 4 RPE 7, 210 kg x 4 RPE 8, 227.5 kg x 4 RPE 9, 210 kg x 4 RPE 8, 210 kg x 4 RPE 9
TnG CG bench - 25 min limit
60 kg x 5, 90 kg x 3, 110 kg x 4 RPE 7, 130 kg x 4 RPE 9, 120 kg x 4 RPE 8, 120 kg x 4 RPE 9
SSB squat, beltless - 25 min limit
80 kg x 6 RPE 6, 120 kg x 6 RPE 7, 147.5 kg x 6 RPE 8, 147.5 kg x 6 RPE 9
Calf raises 8 min
Hanging leg raises 8 min
Rep range per set: 6-8
Last edited by Jeff Hanselman; 02-04-2015 at 08:19 PM.
Member
Wednesday 2-4-2015
Bike tempos 2x10x30 seconds, HR 140-150; rest until HR falls to 110-120 between each rep, rest as needed between each set
*done on an AirDyne stationary bike, forgot to mention that the first time
Prone plank 3x60 seconds
Side plank 3x30 seconds each side
Supine plank on benches 3x30 seconds
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