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UK Powerlifter strength Journal
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UK Powerlifter strength Journal - Apr. 17 2008 15:30:53   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		Thought I would start recording my training. Below is from week 1. At the moment I'm taking a break from lifting heavy with a powerlifting competition at the end of the year in mind.

09/04/08

Smith Squat to 6-8" box (no belt)
100x3
120x3
140x3
160x3
180x3
200x3

Trap Bar deadlift on 6" platform (no belt)
100x3
140x3
180x3
220x3

Bodyweight Chins
3 sets 10

T bar Rows 8 reps with 100-200kg

Reverse bench press with lat pull-down
4 sets 8-10


11/04/08

Close Grip Board press
100x3x10
120x2x10
140x10

Push Downs
10 sets 10

Lateral raises
10 sets 10

Thick DB press
6 sets 20

13/04/08

POwer Cleans
50x2
70x2
90x2
110x3
130x3

Speed Deadlift
12 sets 2


15/04/08

High Incline Bench
40x10
6010
80x8
100x8
120x8
140x8

High Incline Close Grip Smith
60x8
100x6
120x6
140x6

Plyometric Pushups
6 sets 8

Cable Crossovers

Band-pull-aparts

Face pulls






< Message edited by ukpowerlifter -- Apr. 17 2008 15:38:25 >

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RE: UK Powerlifter strength Journal - Apr. 17 2008 15:35:57   
iaink


Posts: 3215
Joined: Jan. 3 2006
Status: offline 		Strong rep work! What fed do you lift in?

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RE: UK Powerlifter strength Journal - Apr. 17 2008 15:39:38   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		Thanks bud.

Currently lift in the IPF in Scotland

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Post #: 3
RE: UK Powerlifter strength Journal - Apr. 17 2008 15:41:38   
iaink


Posts: 3215
Joined: Jan. 3 2006
Status: offline 		Are you building up to a comp? BWLA finals this june? I'm BWLA a BDFPA unequipped lifter, although its past time I do an equipped comp!

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RE: UK Powerlifter strength Journal - Apr. 17 2008 15:53:39   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		Same as you currently lifting unequipped. Next competition is a push and pull in about 12 weeks. Then Scottish champs at the end of the year (where I will probably lift unequipped).

< Message edited by ukpowerlifter -- Apr. 17 2008 15:54:11 >

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RE: UK Powerlifter strength Journal - Apr. 17 2008 15:56:22   
iaink


Posts: 3215
Joined: Jan. 3 2006
Status: offline 		Good stuff! Please tell me your in the 125's or at least 110's

What about unquipped finals which are being held in Northumbria around sept this year? I am gona be hard pressed to make it due to cost of travel etc as I am based in Southampton and will be skint around that time!

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RE: UK Powerlifter strength Journal - Apr. 17 2008 16:03:31   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		Currently between 110' and 125's.

I'm contemplating the unequipped finals but September is usually a busy time of year.

May see you down there.

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RE: UK Powerlifter strength Journal - Apr. 17 2008 16:06:04   
iaink


Posts: 3215
Joined: Jan. 3 2006
Status: offline 		I may see you 'up' there!

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RE: UK Powerlifter strength Journal - Apr. 17 2008 20:20:42   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		17/04/08

Smith Machine Squt to 6-8" box (no belt)
60x3
90x3
120x3
150x3
170x3
200x3
220x3

Trap Bar deadlift off 6" platform (no belt)
100x3
140x3
180x3
220x3
240x3

Chins
6 sets 6

Biceps

Rows with the sled
6 trips 50m

Face pulls with the sled
4 trips 50m

Bicep curls with sled
4 trips 50m

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RE: UK Powerlifter strength Journal - Apr. 18 2008 19:07:51   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		18/04/08

Close Grip Board press
60x10
100x10
120x10
140x10
160x10
180x3

Tricep Ext
8 sets 12 reps

Front rasises with sled
8 trips 50m

Behind Neck Press
6 sets 20

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Post #: 10
RE: UK Powerlifter strength Journal - Apr. 21 2008 19:26:41   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		21/04/08

Bench Press
50x10
80x10
100x10
120x10
140x10
160x10

Reverse Band press
100x10
140x10
180x10
200x10

Cable Cross overs

Face Pulls

Tricep ext

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Post #: 11
RE: UK Powerlifter strength Journal - Apr. 22 2008 19:38:19   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		22/04/08

Box Squat (no belt)
60x3
100x3
140x3
180x3
200x3
220x3

Rack Pull deadlift (no belt)
140 + 40kg chain x3
180 + 40kg chain x3
220 + 40kg chain x3
260 + 40kg chain x3
300 + 40kg chain x3

Short Yolk sprints (no belt)
260 x 6 trips
300 x4 trips
340 x 4 trips

Leg extension
5 sets 10

GHR
5 sets 10

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Post #: 12
RE: UK Powerlifter strength Journal - May 3 2008 13:02:01   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		23/04/08

Chins
5 sets 10

Close grip pull downs
10 sets 6-8

Straight arm pull downs
10 sets 6-8

Face Pulls
5 sets 6-8


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Post #: 13
RE: UK Powerlifter strength Journal - May 3 2008 13:02:23   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		25/04/08

Incline Bench on Smith

8 sets 9-10

Strict overhead press with the trap bar
6 sets 8-10

Lateral raises


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Post #: 14
RE: UK Powerlifter strength Journal - May 3 2008 13:02:40   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		26/04/08

Bodybuilding leg session

Standing Heel Raises on Hack squat
4 sets 8

Dropset calf raises on leg ext
4 sets 8

Lying Hamstring curls
4 sets 10

Seated Hamstring culrs
2 sets 10

Leg ext
4 sets 10

Weighted Sissy squats
4 sets Matrix (5/5/5/5)

Weighted Sissy squats
3x33 reps



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RE: UK Powerlifter strength Journal - May 3 2008 13:02:56   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		28/04/08

Heavy Speed Bench

60x3
80x3
100x3
120x1
130x1
140x1
150x1
160x1 (Did not complete lift in one explosive motion)

Close Grip Bench off 2 board
100x10
120x10
140x10
150x10

Chest Press on the Leg Press
4x10


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RE: UK Powerlifter strength Journal - May 3 2008 13:03:17   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		29/04/08

Box Squat (no belt)
100x3
140x3
180x3
220x3
240x3

Rack Pulls (no belt)
140x3
180x3
220x3
260x3
340x3

Sledge Hammer Training
Circuit 1 (left strike 10, Right strike 10, overhead x10) x3
Circuit 2 (left strike, overhead, right strike overhead x5) x2


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Post #: 17
RE: UK Powerlifter strength Journal - May 3 2008 13:03:35   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		Posted: Sat May 03, 2008 11:58 am Post subject:

--------------------------------------------------------------------------------

1/05/08

Concentric only high incline bench press
40x6
60x6
80x6
100x6
120x6
140x6

Standing Strict Overhead press with Trap Bar
40x6
60x6
80x6
100x6

Front raises with sled

Lateral raises

Face Pulls



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Post #: 18
RE: UK Powerlifter strength Journal - May 3 2008 13:03:53   
ukpowerlifter


Posts: 21
Joined: Oct. 24 2007
Status: offline 		/05/08

Barbell Shrugs in the Smith Machine
6 sets 8-10

Chins
6 sets 6-8 reps

Machine Rows
6 sets 8-10

Machine close grip pull down
6 sets 8-10

Machine curls
6 sets 8-10


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Post #: 19
RE: UK Powerlifter strength Journal - May 3 2008 14:16:37   
iaink


Posts: 3215
Joined: Jan. 3 2006
Status: offline 		More beastly training! Liking the squating and bench poundage!

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Post #: 20
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