Powerlifting Training, very start to competition, hopefully!!

Wednesday 25th January 2012              Squat Training
 
Squat
1 x 10 Bar
1 x 5 60kg
1 x 5 80kg
1 x 5 100kg
5 x 5 115kg
 
Leg Press
3 x 8 230kg
 
Leg Extension
3 x 8 level 14
 
Standing Ham Curl
3 x 8 level 4

Thursday 26th January 2012        Bench Training
 
Decided to drop a warm up set on the bench as thought it may be having an adverse effect and was correct, the 5x5 was there today and although not easy was 5x5 good honest touch the chest and full lock out reps. So up to 105kg next session.
 
Bench
1 x 10 Bar
1 x 5 60kg
1 x 5 80kg
5 x 5 102.5kg
 
Incline DB Chest Press
2 x 10 80lb DBs
1 x 9 80lb  DBs
 
Side Raise
3 x 8 30lb DBs
 
Bent Over Rear Raises
3 x 8 40lb DBs
 

Very nice mate.

40 plus


Very nice mate.

thanks mate, makes a big difference doing the 5x5 as the paused 120kg single I did that felt so easy seems a million miles away but hopefully sticking at it will build a real foundation of strength that will last

I know I don't practice what I preach but the 5 x 5 is a well proven routine that works well for just about everyone.

Monday 30th January 2012               Squat Training
 
Squat
1 x 10 Bar
1 x 5 60kg
1 x 5 80kg
1 x 5 100kg
5 x 5 120kg
 
Leg Press
1 x 10 230kg
2 x 9 230kg
 
Leg Extensions
3 x 8 level 14
 
Standing Calf Raise
3 x 12 80kg

So that's round 1 done for squats, what will it be next week?

40 plus


So that's round 1 done for squats, what will it be next week?

its a couple more weeks building back up, as starting the actual 5x5 3x3 1x1 routine at 130kg, so next week will be 5x5 125kg
 
just bought a york powerstation off ebay, more for the missus as she wants to start training, got to empty crap out of garage and get some weight but then will be looking at adding more sessions in, most likely train with her and do lighter weights but higher and faster reps to help with general conditioning

Thursday 3rd February 2012             Bench Training
 
Bench
1 x 10 Bar
1 x 5 60kg
1 x 5 80kg
4 x 5 105kg
1 x 4 105kg
 
DB Flat Bench Press
80lb DBs 2 x 8
80lb DBs 1 x 6
 
Standing Barbell Shoulder Press
1 x 5 40kg
2 x 5 60kg
 
Side Raises
3 x 8 30lb DBs
 
Bent Rear Raises
3 x 8 40lbs DBs
 
Dips
1 x 5 Bodyweight + 20kg
2 x 8 Bodyweight

Saturday 4th February 2012           Deadlift Training
 
Not done much deadlifting recently and it showed, slipped back into old technique of stiff legging a few so will have to make the effort to deadlift every week, but atleast started my planned 3x3 3x2 3x1 routine.
 
Deadlift
1 x 10 Bar
1 x 10 60kg
1 x 5 100kg
1 x 5 140kg
1 x 3 160kg
3 x 3 180kg
 
Wide Lat Pulldown
3 x 8 level 15
 
Narrow Lat Pulldown
3 x 8 level 15
 
Hyper Extensions
3 x 12 Bodyweight + 20kg
 
Bicep EZ Curls
3 x 8 40kg

Tuesday 7th February 2012                 Squat Training
 
Things didnt go great today, everyting felt heavier than it should have and on last set had bar too low on back and it slipped which hurt the hell out of my elbow so called it a day and went onto assistance exercises instead.
 
Squat
1 x 10 Bar
1 x 5 60kg
1 x 5 80kg
1 x 5 100kg
4 x 5 125kg
1 x 1 125kg
 
Leg Press
3 x 10 220kg
 
Leg Extensions
3 x 8 level 15

Sounds painful, how is it now?

It's ok now, only problem is and bit more serious is that lump on lower abs has surfaced again so going to doctor as think it may be a hernia, which is not what I want as really enjoyed first comp so wouldn't want to have to stop, but its causing me a bit of discomfort so best get it checked incase it is and I end up ruptured

Hey, I'm in the Derby area and have competed for a few years. 
 
Any competition plans soon?

Fazc


Hey, I'm in the Derby area and have competed for a few years. 

Any competition plans soon?

Hi matey, I was looking at a BDFPA comp in Glasgow end of October but have unfortunately got a double hernia so not sure now, will all depend on how long it takes to get an operation then how long it takes to recover etc

Friday 17th February 2012
 
First session for a while, doctor has advised not to train any lifts that will cause any real stress the hernias as cant guarantee how long it will be till I can get an operation so dont want either or both rupturing.
 
Trained at home as have started training the other half, so did a little bit of her routine limiting myself to lighter weights, with higher & faster reps.
 
Bench
1 x 10 Bar
1 x 8 40kg
1 x 8 60kg
3 x 8 80kg
 
Close Grip Bench
3 x 8 60kg

Sunday 19th February 2012             Back Training
 
Trained the other half again so jumped in and did a bit with her, could really feel the hernias when stretching on the lat pulldown so took things easy, but still doing something rather than nothing
 
Wide Grip Lat Pulldown
1 x 8 30kg
1 x 8 40kg
3 x 8 50kg
 
Narrow Grip Lat Pulldown
3 x 8 50kg
 
DB Bi Curls
3 x 8 15kg DBs

Tuesday 21st February 2012      Leg Training
 
Trained the girlfriend again so did a bit, nothing mad but the higher reps made me blow a bit so atleast my conditioning is getting some benefit, left side hernia is sticking out a bit again and both are a little tender but nothing too bad.
 
Squat
1 x 8 Bar
1 x 8 65kg
1 x 8 85kg
3 x 8 105kg
 
Leg Extension
1 x 8 40kg
1 x 8 50kg
1 x 8 55kg
 
Hamstring Curls
1 x 8 30kg
1 x 8 40kg
1 x 8 35kg

Have you been treating her to the delights of Intrim or is this at home?

40 plus


Have you been treating her to the delights of Intrim or is this at home?

doing it at home, not been done the gym for about three weeks now
 
got a letter from doctor today stating they wont refer me unless I guarantee to stop training, wasnt too impressed as if I was a drunk, druggie or obese they wouldnt dare refuse me treatment, so still not referred but have another appointment with GP on monday to try and get referred