Powerlifting Training, very start to competition, hopefully!!

Still at Intrim, just hopefully occasionally training with some other lads at a gym in Beeston, hoping to train again with them this coming Monday so I can get some advice on squat and deadlift.

Friday 25th June 2010       Deadlift Training

Didnt sleep well last night and it showed in the gym, really was struggling, but its done now.

Deadlift

2 x 6 reps 60kg
1 x 6 reps 80kg
1 x 6 reps 100kg
1 x 5 reps 120kg
2 x 4 reps 140kg, started struggling here as did 3x5 last session
1 x 3 reps 140kg
0 x reps 160kg, Failed to lift, grip strength just wasnt there at all, managed 2 single reps last session

Bent Over Row Bench

1 x 6 reps 40kg
3 x 6 reps 50kg

Dumbbell Shrugs

3 x 8 reps 220lbs, 110lb Dumbbells, really was struggling here, not the shrugs just my grip on left hand, very close to dropping each time.

Hyper Extensions on Frame

1 x 12 reps Bodyweight 
3 x 12 reps Bodyweight + 20kg

Abs

4 x 25 crunches

We must train on different days or at different times. 

40 plus


We must train on different days or at different times. 

we do yeah, with my shifts I tend to train in the mornings when on lates and the afternoons when on nights then again in the mornings on days off, rarely train in the evenings unless I get off bang on time and need to fit in my thrid session, as like it when its quieter as dont feel rushed

Wednesday 30th June 2010      Bench Training

Flat Bench

1 x 15 reps Bar Only
2 x 6 reps 60kg
1 x 6 reps 80kg
3 x 5 reps 90kg, fast reps
1 x 2 reps 100kg
1 x 1 rep 105kg

Close Grip Bench

1 x 6 reps 60 kg
3 x 5 reps 75kg, fast reps 5th held for two then pressed

Seated Shoulder Press, Barbell

1 x 8 reps 40kg
3 x 8 reps 50kg, fast reps

Seated Shoulder Press, Dumbbell

3 x 8 reps 25kg, fast reps

Superset

Seated Chest Press 40kg, only managed 13 fast reps
Tri Pushdowns 25 fast reps, really struggled after about 18reps

Upped the weight on both flat and close grip bench today and it was felt by the end of the session, only managed 13reps on the superset, got the back rest and seat height set up wrong on the chest press which didnt help but was really tired all the same.

Will be dropping the working sets on flat bench to 85kg again as could do the 5 fast reps but not if I held the 5th for a count of two at the bottom so obviously trying to up the weight too much too soon.

Thursday 1st July 2010      Squat Training
 
Had a decent session today, nothing special but improved my squatting, going to try and keep upping my working sets by 2.5kg per week so as not to try and do too much too soon and risk injury but try and keep making steady progress.
 
Squat
 
I x 20 reps Bodyweight
1 x 15 reps Bar Only
1 x 8 reps 60kg
1 x 6 reps 80kg
1 x 5 reps 90 kg
3 x 5 reps 97.5kg
1 x 4 reps 102.5kg
1 x 2 reps 110kg
 
Leg Press
 
1 x 5 reps 160kg
3 x 5 reps 200kg
 
Seated Calf Raise
 
1 x 15 reps Level 10
3 x 12 reps Level 14
 
Dumbbell Squat
 
1 x 8 reps 150lbs
3 x 8 reps 170lbs
 
Abs
 
4 x 25 Crunches

Whats the logic behind doing 3 x 5 with 97.5 before going heavier?

Dave284


Whats the logic behind doing 3 x 5 with 97.5 before going heavier?

because I want to do 3 strict form working sets each week and increase the weight on that each week and use that as a reference to see how I'm progressing. Then just do a few more with varying weights and reps, as a lad I was in the Army with did this and had very thick strong legs, so as there is not one way only to train a muscle then i thought i'd give it a go for a while and see if it helps me progress
 
if not then I'll revert to warm up then working sets and leave it there and try that for a while to see where that gets me
 
basically as its all new to me then I'm giving a few ideas a go and see which if any work for me

Personally, I would probably do those sets on the way back down from a top set for the day, thats just me though. Id also probably do more squatting. A big part of PL is constantly pracitcing the movement, as you say, multiple sets of low reps is a great way to do that. 

Dave284


Personally, I would probably do those sets on the way back down from a top set for the day, thats just me though. Id also probably do more squatting. A big part of PL is constantly pracitcing the movement, as you say, multiple sets of low reps is a great way to do that. 

so do you think say do 3 sets of all the warm up sets, as I'm open to any suggestions that may help me progress

Saturday 3rd July 2010     Deadlift Training

Bit tired today as had my fast changeover day at work yesterday, meaning I got to bed a 6am then was back at work at 2pm so even after 7hrs sleep last night still tired, so everything was taking lots of effort

Wide Lat Pulldown

1 x 10 reps Level 10
1 x 10 reps Level 12
3 x 8 reps Level 14
 
Deadlift
 
2 x 8 reps 60kg
2 x 6 reps 80kg
2 x 6 reps 100kg
1 x 6 reps 120kg
3 x 3 reps 140kg
 
Bent Over Row Bench
 
1 x 6 reps 40kg
3 x 6 reps 50kg
1 x 5 reps 55kg
 
Back Hyper Extensions
 
3 x 12 reps Bodyweight plus 20kg
 
Abs
 
4 x 25 crunches

Tuesday 6th July 2010        Bench Training
 
Flat Bench Press
 
1 x 20 reps Bar only
2 x 6 reps 60kg
2 x 6 reps 80kg
2 x 5 reps 90kg
2 x 5 reps 85kg, 5th held for two then pressed
1 x 1 rep 100kg
 
Close Grip Bench Press
 
1 x 6 reps 60kg
3 x 5 reps 75kg, 5th rep held for two then pressed
 
Seated Shoulder Press    (Gym was fairly full so had to use the shoulder press machine)
 
1 x 8 reps 50kg
3 x 8 reps 60kg
1 x 8 reps 70kg
 
Seated Dumbbell Shoulder Press
 
3 x 8 reps 25kg
 
Superset
 
Seated Chest Press 19reps
Tri Pushdown 25reps

huskyboy

Dave284


Personally, I would probably do those sets on the way back down from a top set for the day, thats just me though. Id also probably do more squatting. A big part of PL is constantly pracitcing the movement, as you say, multiple sets of low reps is a great way to do that. 

so do you think say do 3 sets of all the warm up sets, as I'm open to any suggestions that may help me progress

Personally, Id warm up to my max set and then 'put the work in' afterwards, unless what you have planned wont affect your max set.  For instance, say you wanted to work up to a max set of 100kg x 5, but do 3 x 5 at 90kg too. Personally, I would go:

warm-up
bar x 10
bar x 10
bar x 10
60kg x 3
60kg x 3
60kg x 3
80kg x 1
90kg x 1
100kg x 5
90kg x 5
90kg x 5
90kg x 5

thanks Dave I'll bear that in mind, I'll give it a go on Thursday and see how I feel

I'll keep an eye on this log, as i'm thining about going on to do some powerlifting trianing in the near ish future.
Just started a stronglifts 5x5 programme, which i'll do for 6 months and then look to do some more powerlifting related training afterwards. I'm sure your log will come in really helpful for ideas.

I found the stronglifts site really helpful for advice on all the major lifts. Might be worth a look for you? (google stonglifts)
They have a lot of advice on all the lifts and break it all down into details.

thanks mystery I'll have a look

Thursday 8th July 2010        Squat Training

Had a bit of an embarassment today, worked up to my first set of 100kg on the squat and split the arse of my shorts, every rep after that it could fell it ripping them more, ended up with a split from the waistband to the crotch. Not too many folk in so just finished my session anyway.

Squat

1 x 20 reps bodyweight
2 x 15 reps Bar only
2 x 6 reps 60kg
2 x 6 reps 80kg
2 x 5 reps 90kg
3 x 5 reps 100kg

Leg Press

1 x 6 reps 160kg
3 x 5 reps 200kg

Seated Calf Raise

1 x 15 reps Level 10
3 x 12 reps Level 14

Standing Calf Raise

1 x 10 reps 80kg
3 x 10 reps 100kg

Dumbbell Squat

1 x 8 reps 150lbs
3 x 8 reps 170lbs

Abs

4 x 25 crunches

Ha ha I ripped many a tracksuit pants while squatting, happens to us all, makes farting a lot easier!!

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Friday 9th July 2010        Deadlifting Training

First ever session with chalk and now I am in love with the stuff, cant believe what a difference it makes, last week I was almost dropping the bar at 140kg after the first rep and had to re adjust my grip each rep but this time 3x3 was quite easy grip didn't even feel strained at all, should have gone for 3x5 but theres always next time!

Deadlift

2 x 8 reps 60kg
2 x 6 reps 80kg
2 x 6 reps 100kg
2 x 5 reps 120kg, started using chalk at this point
3 x 3 reps 140kg
1 x 4 reps 150kg

Bent Over Row Bench

1 x 6 reps 40kg
3 x 6 reps 55kg

Hyper Extensions

3 x 12 rep s bodyweight + 20kg

Barbell Curls

3 x 8 reps 45kg

Abs

3 x 25 crunches

I wondered who'd left the chalk on the bar!
Chalk makes a mssive difference mate, my grip always held me back on deads before I started using it.