The Road To A 600kg Total @ 90kg [:D]

So it's now February so it's time for me to see where my 1RM's are at right now after my last plan which has lasted about 4 months of actual consistent solid training. Training has consisted mainly of 5x5, 4x4, 3x3 etc for my 3 main lifts (Squat, Bench, Dead) and all assistance work in the hypertrophy range (3x8-10 usually). Diet is has just been a standard bulking diet.
 
Previous 1RM's are;
Back Squat (High bar) - 122.5kg
Bench Press - 90kg
Deadlift - 170kg
= 382.5kg @ 84kg
 
PB's as of the past week are;
Back Squat (High bar) - 105kg 4x4
Bench Press - 95kg 2x2
Deadlift - 170kg 3x3
@90kg
 
Already big progress on the Bench Press and Deadlift, Squat I've got no excuses... I just haven't been working hard enough at it, so going to step it up a gear for this next training plan. I have 2-3 weeks left on the current plan until I have worked up to 1RM's on all 3 lifts. By the end of the year I want to have 1RM's around 155kg Back Squat (High Bar), 115kg Bench Press, 220kg Deadlift and 85kg Strict Press. 
The next plan I'm doing for around 2-3 months has more emphasis on Explosiveness (through Plyometrics) and Fat loss (through conditioning in circuits and body weight exercises) whilst still keeping the Strength training on the main 3 lifts.
 
Starting in about 2 weeks time, this is my weekly training plan (not put the finishing touches to it yet). It will look something like this;
(each session starting with a warm up specific to the area being targeted) Rest days are obviously distributed between these days evenly as they are quite demanding sessions.
Day 1
Bench Press - 5x5, 4x4, 3x3, 2x2, 1x1 (around 2 weeks on each set x rep range)
Incline/Decline Bench - 3x10
Tricep Dips - 3x8+
CGBP or Skullcrushes - 3x8
Back Squat - 5x5, 4x4, 3x3, 2x2, 1x1 (same pattern as bench)
Barbell Lunges - 3x8 (4 each leg)
Leg Press - 3x10
Ham Curls - 3x10
 
Day 2
Circuit involving;
Push ups, Tricep Dips, Sit ups, Crunches, Pull ups, Inverted Rows, Squat Jumps, Jump Lunges and Interval Sprints.
(all emphasis on explosiveness)
 
Day 3
Plyometric Push ups - 3x3
Strict Press - 5x5, 4x4, 3x3, 2x2, 1x1
Push Press - 3x3
Speed Bench - 3x3
Arnold Press - 3x8
Lateral Raises - 3x10
Shrugs - 3x10
 
Day 4
Deadlift - 5x5, 4x4, 3x3, 2x2, 1x1
Kneeling to Box Jump - 4x3
Kroc/Barbell Row - 3x8
Speed Front Squat - 4x4
Pull-ups - 3x8
Squat Jumps - 3x8
Hammer Curls - 3x8
Sprints (Restrained with belt) - 4 rounds
 
Any advice on how I could improve it would be appreciated. Bring on the DOMS!

Alright there mate, best of luck with your goals, whats the long term plans? Are you looking at competing in a strength sport - powerlifting/strongman?
 
Routines not bad but a few changes i'd personally make:
 
Day 1
Bench Press - 5x5, 4x4, 3x3, 2x2, 1x1 (around 2 weeks on each set x rep range)
Speed Bench 8 sets of 3 60-70% max
Incline/Decline Bench - 3x10
Tricep Dips - 3x8+
CGBP or Skullcrushes - 3x8


Day 2
Back Squat - 5x5, 4x4, 3x3, 2x2, 1x1 (same pattern as bench)
Speed Squats - 8 sets 3 60-70% max
Barbell Lunges - 3x8 (4 each leg)
Squat Jumps - 3x8
Leg Press - 3x10
Ham Curls - 3x10

Day 3
Strict Press - 5x5, 4x4, 3x3, 2x2, 1x1
Push Press - 3x3
Plyometric Push ups - 3x3
Arnold Press - 3x8
Lateral Raises - 3x10
Shrugs - 3x10

Day 4
Deadlift - 5x5, 4x4, 3x3, 2x2, 1x1
Speed Deads 8 sets x 3 60-70%
Kneeling to Box Jump - 4x3
Kroc/Barbell Row - 3x8
Pull-ups - 3x8
Squat Jumps - 3x8
Hammer Curls - 3x8

1 -2 Days a week
 
Plyometrics
banded sprints
HIIT cardio.
 
Just my opinion mate but put a seperate day for squats as you will be able to put more into them on a seperate day. The day 2 circuits are not that necessary compared to the proper lifts and as said you could throw some of these in on days off aswell as or instead of cardio but you will be pretty sore without them i'd say! Doing too much in 1 day will result in reduced performance and you will struggle to continue adding to your max lifts.

Cheers mate. Yeah I'm thinking about competing on Powerlifting once I'm strong enough as I'm really enjoying the training for it at the moment. Long term plans mainly to focus on PL but I would like to try out some Strongman and Olympic lifting once I have a decent base of strength.
Thanks for the help, the changes look good, my main problem has been trying to fit too much into the week! When should I place my rest days in between each of these workouts?

Wednesday 1st February
Back Squat - 20kg 2x10, 60kg x5, 90kg x3, 110kg 3x3 (pb)
BB Lunges - 40kg 3x6
Hammer Curls - 20kg 3x8
Lateral Raises - 12kg 3x8
Leg Press - 100kg x8, 110kg x8, 120kg x8
Hamstring Curls - 45kg 3x10
Seated Crunches - 50kg x10, 60kg 2x10
 
Bit of a mixed session as I threw in some bicep and shoulder work for the sake of it. Squats felt harder than they looked to my spotter oddly enough? Still a pb. Enjoyed today's session. Couple more weeks of this training til i get my new 1RM's then onto the new plan in mid February!

Monday 6th February
Bench Press - 20kg 2x12, 55kg x3, 70kg x1, 85kg x1, 100kg x1 (pb) 85kg 3x4
Tricep Pull down - 30kg 3x10 (pb)
Tricep Dips - 3x10 (pb)
Negative Chest Press - 55kg 3x10 (pb)
Rowing Machine - 5 mins, 1 min rest, 3 mins
 
Had a s**t couple of days as my girlfriend broke up with me, so haven't eaten properly or slept well. Wasn't feeling 100% but my mate dragged me out to the gym and ended up having a really good session and felt a million times better! The gym is my mistress now.
Got a new 1RM pb at 100kg for bench which I was buzzing about, and then finished off with an easy 3 sets of 4 with 85kg. Gonna go for 5x5 85kg next week which would be a rep pb. :)
Rest of the assistance work felt really good and got pb's for all 3. Roll on Amsterdam this weekend too!

Hi mate. Any reason you are squatting high bar? I'm sure you're aware that this is quite unusual for powerlifting?

Hey mate, main reason I squat high bar is that this is the way I have always been squatting since I starting lifting weights. Being uneducated I didn't think that there were any other ways to squat until I took an interest in competitive weight lifting! Going to start squatting low bar in my next plan and see how it goes, only reasons I haven't changed it sooner is that I just prefer getting a bigger ROM, and have been focusing on strengthening my quads a bit more. Looking forwards to seeing what I can squat once I get used to low bar.

Wednesday 8th February
Deadlift - 20kg 2x10, 60kg x5, 100kg x4, 130kg x2, 175kg 2x2 (pb) 140kg 4x4
Bent Over BB Row - 60kg 3x10
Close Grip Pull Ups - 3x7
 
Practised Low Bar Squat Technique - 10 minutes
Practised Clean Technique - 30 minutes
 
Wasn't really in the mood for it at all today but still went and got a pb. Practised some Low Bar Squat technique with my mate Luke (Powerlifter) and some Clean technique with my mate James (Olympic Lifter). Fairly decent session.

Following on from your previous thread in Thailand I have been to Chiang Mai and Chiang Rai (Goldren Triangle) in the north west.  Koh Samet, Koh Samui, Phi Phi, Phuket (Karon, Kata, Lamai, Bang Tao, Nai Yang, Surin and Patong), Hua Hin, Krabi (Railay, Ton Sai and Ao Nang), Koh Chang and Pattaya.
 
Not been to Koh Tao, Phangan or Isan or the deep South.  Am quite keen to go down south as the best beaches are supposed to be down there but too many beheadings at the moment!
 
I reckon Krabi is the most scenic, wish I'd gone rock climbing when I was there.

Tuesday 14th February
Bench Press - 20kg 2x12, 50kg x5, 70kg x3, 85kg 5x5 (pb)
Speed Bench Press - 60kg 5x3
Close Grip Bench Press - 60kg 2x8
Incline Bench Press - 60kg 2x10
 
Day 1 of the new gym plan for valentines day. Hate valentines day, such a load of rubbish. Anyway, forced myself down the gym despite feeling a bit sick and run down from too much drinking recently, first set on the BP felt ridiculously hard, was thinking "oh dear, this is going to be a sh*t session!" But oddly enough still managed to grind out another 4 sets with it. Pretty happy with that as the last time I tried 5x5, I struggled with 80kg! Hopefully next week I will be feeling better and stronger and can make some more progress. Enjoyed the assistance work but felt too sick at the end to do the dips and I thought I would have just been over doing it.

oh and I also seemed to have dropped weight quite a bit recently... not sure why. Probably not eating enough... weighed in at 89.8kg today.

Haven't been gym for a while, slacked a bit last week due to refreshers week and other personal reasons. Got back into the flow again today though!
 
Monday 20th February
Back Squat (Low Bar) - 20kg 2x8, 60kg x5, 80kg x5, 90kg 2x3,
                                 100kg x3, 110kg x3, 115kg 2x3 (pb)
Speed Squat/Low Bar Technique Work - 70kg 6x3
Hamstring Curls - 50kg 3x10 (pb)
Quad Extensions - 50kg 3x8 (pb)
Seated Crunches - 60kg x10, 65kg 2x10 (pb)
 
Worked up to a new pb for Back Squat in my first proper Low Bar session so was pretty happy with that. Was surprised at how easy it felt as well! Did another 6 sets working on technique (trying to keep upper body upright and stop my knees from moving in and out during the squat) and speed. Finished off with some nice assistance work which I also progressed in since last time.

Thursday 23rd February
DB Press - 14kg 2x10 (started off warming up with DB as had to wait for some kiddies to finish with the bench...)
Bench Press - 50kg x5, 70kg x3, 80kg x1, 87.5kg 5x5 (pb)
Speed Bench Press - 60kg 6x3
Close Grip Bench Press - 65kg 2x8 (pb)
Tricep Dips - x10, 2x8
Rowing Machine - 7 minutes
 
Really pleased with today's session, was full of energy so was well up for it. Bum came off the bench a little when benching for the last rep or so of each set but overall pretty pleased with my form!  

Really need to step it up a gear this week! Only had time for an hour long session today..
 
Monday 27th February
Deadlift - 20kg 2x10, 60kg x5, 100kg x3, 140kg x2, 160kg x1, 180kg 2x2 (pb)
Bench Pull - 60kg 3x8
21's - 10kg 2x21
 
Pretty pleased with the DL.

Wednesday 29th February
Bench Press - 20kg 2x12, 55k x5, 75kg x3, 90kg 4x4 (pb)
BB Preacher Curl - 14kg x8, 34kg 3x10
Decline Bench Press - 80kg 3x10 (pb)
Seated Crunches - 65kg x10, 70kg 2x10 (pb)
Tricep Pull-Down - 30kg x10, 35kg x6 + 30kg x4, 20kg x15
Medicine Ball Sit Ups - 10kg 2x30
Rowing Machine - 8 Minutes
 
Wasn't feeling 100% today as I only slept about 3 hours last night for some weird reason... Bench went well considering I felt weak, missed the 4th rep in the 3rd set but then completed all 4 reps in the 4th set... so that was odd. Enjoyed the rest of the session as I mixed it up a little and did some body building work to keep it interesting.

Tuesday 6th March
Back Squat (Low Bar) - 20kg 2x10, 60kg x5, 80kg x4, 100kg x3, 120kg 3x3 (pb)
BB Lunges - 50kg 3x12 (6 each leg) (pb)
Rowing Machine - 5 Minutes
 
Session got cut short by having to go to a group meeting for a presentation tomorrow... pretty annoying. Can't wait for a month off in a week and half so I can spend as much time in the gym as I want! Really happy with my squats today, felt hard but easy at the same time? Definitely pushing for more weight next time. Doubled up on my reps for the Lunges as well, legs are feeling it now. Good short session.

Good luck with your log.
 
Your strong enough to start powerlifting today! Powerlifting is mainly about what you can lift on the platform! Nobody gives a hoot what this actually is! In my humble advice I'd say look at feds and meets you may want to do and set yourself a goal to enter one at the end of the year or at latest begining of next year.
 
I'll be honest just doing one meet at the end of the year can be expensive in some feds (not all) as you pay a years membership for one meet, but there you go.

Ditto Iank's comment, just find a competition and enter it.
 
At my first PL comp I benched a mighty 77.5kg, in my last I benched 137.5kg. Currently making a comeback of sorts!
 
You will progress quicker if you compete for sure.

Cheers, competing in Powerlifting is really interesting me at the minute. Do you have any links you can give me to sign up for one? Any advice on which federation I should look into? Not sure if there is any difference between them.

Wednesday 7th March
Bench Press - 20kg 2x10, 50kg x5, 75kg x3, 92.5kg 3x3 (pb) 90kg x5, x6 (rep pb)
Close Grip Bench Press - 70kg 3x8 (pb)
Decline Bench Press - 85kg x8, x6, x7 (pb)
Tricep Dips - x8, 2x7
Running - 10 minutes
 
Was planning on doing a 4x4 with 92.5kg for BP today, but I missed the 4th rep in the 1st set so I decided to make it a 3x3 instead. Was a little disappointed but it's still a pb as the last time I pressed 92.5kg it was for 2x2. Increased the weight in CGBP and Decline too so pretty happy with today despite not being able to improve on my dips. Did a small cardio session at the end as I have been drinking too much the past few days and needed to sweat it out!