A Powerlifter in the Making

Training of 12.09.2015

Bench Day:

Barbell Bench Press:

60kg x12
80kg x4
90kg x3
105kg x2
110kg x1 ( PR )

Close-Grip Bench Press:

90kg x3
80kg x7
80kg x3

Skull-Crushers:

5kg plate per side x12
10kg plate per side x10
15kg plate per side x6
18.75kg plate per side x10 ( Rep PR )
18.75kg plate per side x7
15kg plate per side x10

DB Skull-Crushers:

12kg x12
18kg x11 ( Rep PR )
16kg x15 ( Rep PR )
12kg x12

V-Bar Pressdowns:

15kg x12
20kg x12
27.5kg x12
27.5kg x12
20kg x12
20kg x12

Flat Bench DB Flies:

12kg x12
16kg x12
20kg x12
10kg x12

13.09.2015

Rest Day:

Sauna + Streching ( Mainly Shoulders, Triceps and Chest ) + 10 min foam rolling

Notes:

  1. Will start doing these every sunday ( rest day ), rather than staying at home.
  2. Stretching in Sauna makes me feel better.

Training of 14.09.2015

Deadlift Day:

Deadlifts:

50kg x12
70kg x6
90kg x4
110kg x3
130kg x3
150kg x1
170kg x1
185kg xMISS

45 Degree Back Extension:

30kg x12
50kg x8
70kg x8
100kg x5
90kg x6

Barbell Rows:

50kg x12
70kg x12
90kg x8
90kg x4

T-Bar Rows:

40kg x12
50kg x10
60kg x10
70kg x8
80kg x8
90kg x6

Training of 15.09.2015

Repetition Bench Day:

Barbell Bench Press:

50kg x12
70kg x8
80kg x6
90kg x8 ( Rest Pause, Grip was not wide enough )
90kg x8 ( Grip was wider, felt easier, Rep PR )
90kg x5

Floor Press:

50kg x12
70kg x6
90kg x5 ( Paused, Rep PR )
90kg x3 ( Paused )
80kg x6 ( Paused )

Skull-Crushers:

5kg plate per each side x12
10kg plate per each side x10
15kg plate per each side x8
20kg plate per each side x6 ( Rep PR )
15kg plate per each side x12
15kg plate per each side x11

DB Skull-Crushers:

12kg DBs x12
12kg DBs x12

V-Bar Tricep Pressdown:

15kg x12
20kg x12
20kg x12
15kg x12

Incline DB Press:

20kg DBs x12
24kg DBs x12
24kg DBs x12

Flat Bench DB Flies:

12kg DBs x12
14kg DBs x12
14kg DBs x12
10kg DBs x12

Training of 16.09.2015

Squat and Light Deadlifts:

Barbell Back Squat:

60kg x12
80kg x8
100kg x6
120kg x2
150kg x2
120kg x10 ( Rep PR )
120kg x3

Sumo Deadlifts:

60kg x12
80kg x4
100kg x4
120kg x6
130kg x20 ( Rep PR )

Leg Curls:

40kg x12
60kg x12
80kg x10
100kg x10
80kg x10

Training of 17.09.2015

OHP and Accessories

Seated Smith Machine OHP:

30kg x12
50kg x10
70kg x7 ( Rep PR )
80kg x4 ( Rep PR )
60kg x8
60kg x8
60kg x10
50kg x10

DB Front Raises:

10kg x12
16kg x12
22kg x10
14kg x12
14kg x12

DB Side Lateral Raises:

6kg x12
8kg x12
10kg x12
10kg x12

High Cable rear delt flies:

3.75kg x12
5kg x12
7.5kg x10
5kg x12
5kg x12

Face Pulls:

15kg x12
20kg x12
27.5kg x12
20kg x12
27.5kg x12

Barbell Shrugs:

60kg x12
80kg x12
100kg x12
120kg x12
140kg x6
100kg x12
60kg x12

Band Face Pulls ( 7 sets )

Training of 18.09.2015

Barbell Curls:

5kg plate per side x12
10kg plate per side x12
15kg plate per side x8
20kg plate per side x4
22.5kg plate per side x5 ( Rep PR )

Barbell Scott Curls:

10kg plate per side x10
15kg plate per side x4
10kg plate per side x12

Alternating DB Curls:

10kg x12
14kg x10
10kg x12

Seated DB Curls:

10kg x12
8kg x12
10kg x12

Cable Hammer Curls:

12.5kg x12
20kg x12
15kg x12

Training of 19.09.2015

Bench Day and Assistance:

Barbell Bench Press:

50kg x12
70kg x10
80kg x7
90kg x4
100kg x2
112.5kg xMISS
80kg x11
70kg x10

Overhead Press:

30kg x12
40kg x10
50kg x6
40kg x12

Tricep Pressdown:

15kg x12
20kg x12
27.5kg x12
20kg x12

DB Skull-Crushers:

12kg x12
12kg x12

Chest Press:

50kg x12
60kg x12
60kg x12

Pectoral Machine:

40kg x12
30kg x12
30kg x12

NOTES:

  1. Felt weak so I did lighter work today, I will do lighter work for this week.
  2. Next week I will start a cycle using less volume.

Training of 21.09.2015

Deadlift and Accessories:

Deadlift:

60kg x12
80kg x10
100kg x8
120kg x6
140kg x12 ( Rep PR )
160kg x1

Deadlift Stance Box Squat:

60kg x8
80kg x6
100kg x6
120kg x8
120kg x7
120kg x6

45 Degree Back Extensions:

40kg x12
60kg x10
80kg x8
100kg x9 ( Rep PR )
BW x20
BW x20
80kg x10

Yates Rows:

60kg x12
80kg x10
100kg x17 ( Rep PR )
80kg x15

Shrugs:

60kg x20
80kg x20
100kg x20
120kg x12
100kg x12
60kg x20

Leg Curl:

40kg x15
60kg x10
80kg x10
80kg x10
80kg x10
80kg x10
80kg x10
80kg x10

10 Minutes of foam rolling at the end.

Training of 22.09.2015

Full Body workout before short holiday

DB Chest Press:

12kg x12
20kg x12
26kg x12
32kg x12
40kg x10

Chest Press Machine:

50kg x12
60kg x12
70kg x12
80kg x12
90kg x10

High Cross-Over ( 3 sets )

Tricep Pressdown:

15kg x12
20kg x12
27.5kg x12

Lateral Raises:

6kg x12
8kg x12
8kg x12
4kg x12

Upright Rows:

20kg x12
20kg x15
20kg x15

Scott Curls:

10kg plate per side x12
10kg plate per side x10

Hammer Curls:

8kg x12
8kg x12
8kg x12
12kg x12

Training log of 27.09.2015

Deadlift Day

Deadlifts:

60kg x12
80kg x8
100kg x6
120kg x5
145kg x11 ( Rep PR )

Deadlift Stance Box Squat:

60kg x8
80kg x6
100kg x6
120kg x2
130kg x8 ( Rep PR )
130kg x6

45 degree Back Extensions:

30kg x12
50kg x10
70kg x10
90kg x6
110kg x5 ( Rep PR )
90kg x10

Yates Rows:

60kg x12
80kg x10
100kg x8
110kg x9 ( Rep PR )
80kg x8

Cable Rows:

30kg x12
40kg x12
50kg x20 ( Rep PR )

Shrugs:

60kg x15
80kg x15
100kg x15

Leg Curls:

40kg x15
60kg x12
85kg x10
85kg x10
85kg x10
85kg x10
85kg x10

Training log of 28.09.2015

Bodybuilding type of workout because I am deloading

Incline Bench Press:

Bar x12
40kg x12
60kg x10
80kg x9 ( Rep PR )
70kg x8

Chest Press:

50kg x12
60kg x12
70kg x10
80kg x10
100kg x4

Cable Cross-Over ( 3 sets and Dropset )

Incline Dumbell Flies:

12kg x12
12kg x12
12kg x12

Tricep Pressdown:

15kg x12
20kg x12
27.5kg x12
20kg x12

Dumbell Skull-Crushers:

12kg x12
12kg x12

10 minutes of foam rolling, 10 minutes of sauna, 10 minutes of VERY cold shower at the end for recovery.

Training log of 30.09.2015

Shoulders and Biceps

Smith Machine Overhead Press:

30kg x12
50kg x10
70kg x4
80kg x5 ( Rep PR, Better Form )
60kg x12
60kg 7
50kg x10
50kg x9

Side Lateral Raises:

6kg x15
8kg x15
10kg x15
12kg x15
14kg x15
6kg x10 ( Dropset 1 )
4kg x15 ( Dropset 2 )

Cable Lateral Raises:

3.75kg x12
5kg x12
6.25kg x10
3.75kg x12

DB Front Raises:

10kg x12
10kg x25

High Cable Rear Delt Flies:

3.75kg x15
5kg x10

Upright Rows:

20kg x12
30kg x12
40kg x10

Barbell Curls:

20kg x12
30kg x12
40kg x5

Alternate DB Curls:

8kg x12
10kg x12

Cable Hammer Curls:

12.5kg x15
20kg x12
12.5kg x15

10 minutes of foam rolling at the end.

Training log of 01.10.2015

Squat Day

Barbell Back Squat:

60kg x12
80kg x8
100kg x5
120kg x12 ( Rep PR )
100kg x5 ( ATG, Paused )
100kg x5 ( ATG, Paused )
100kg x5 ( ATG, Paused )
100kg x5 ( ATG, Paused )
100kg x5 ( ATG, Paused )

12 minutes of foam rolling at the end.

Notes:

  1. After my deadlift specialization training block finished I will have to re-organize my program and do Bench x2/ week, Squat x2/ week, and Deadlift once per week.
  2. Will stay at 120kg and try to get to 20 reps than increase the working weight to 140kg for reps.

03.10.2015

Did Recovery stuff:

Walk on elevated treadmill ( 10 minutes )

Static Stretching

Hamstring Stretching Machine ( 2 rounds, 1 minute each leg )
Hip Flexors Stretching Machine ( 2 rounds, 1 minute each leg )

Foam Rolling ( 15 minutes ):

Back
Hamstring
Calves
Quads
Glutes
Adductors

Steam room ( 10 minutes )
Sauna ( 10 minutes )
Cold Shower

Training Log of 04.10.2015

Deadlift:

60kg x12
80kg x8
100kg x5
120kg x4
140kg x2
150kg x7 ( Rep PR )

DL stance box squat:

Bar x12
60kg x12
80kg x6
100kg x8

45 Degree Back Extension:

BW x20
BW x20
BW x20

Cable Rows:

35kg x12
50kg x20
60kg x20

Lat Machine:

50kg x12
60kg x12
70kg x12

Leg Curls:

40kg x12
60kg x12
90kg x10
90kg x10
90kg x10
90kg x10
90kg x10
90kg x10
90kg x10

Training log of 06.10.2015

Incline Bench:

20kg x12
40kg x10
60kg x8
80kg x3
90kg x4+2 ( Rep PR )
80kg x6
70kg x8
60kg x10

Chest Press Machine:

50kg x12
60kg x12
70kg x10
80kg x8
100kg x7 ( Rep PR )
60kg x12
60kg x12

Incline DB Flies:

10kg x12
12kg x12
14kg x12
14kg x12
14kg x12

Tricep Pressdown:

15kg x12
20kg x12
27.5kg x12
27.5kg x12

Overhead Tricep Cable Extension:

10kg x12
15kg x8
12.5kg x10
12.5kg x10

DB Skull-Crushers:

10kg x12
12kg x12

Training of 07.10.2015

Squat Day:

Deadlift Stance Box Squat:

60kg x12
80kg x10
100kg x8
120kg x4
140kg x10
140kg x6
120kg x8
120kg x8

Leg Extension:

40kg x20
60kg x15
70kg x12

Smith Machine Calf Raise:

50kg x15
70kg x15
70kg x15
70kg x15

Leg Press Calf Raise:

60kg x15
100kg x12
100kg x12
100kg x12

Calf Machine:

40kg x12
40kg x12
40kg x12

Training log of 09.10.2015

Shoulders:

Seated Smith Machine Overhead Press:

30kg x12
50kg x8
70kg x4
80kg x4
70kg x5
60kg x8
50kg x8
50kg x12

Lateral Raises:

6kg x20
8kg x15
10kg x15
12kg x12
14kg x12
10kg x15
10kg x15

Cable Lateral Raises:

3.75kg x15
5kg x12
6.25kg x12
5kg x12
3.75kg x15

21’s with lateral Raises:

8kg x21
8kg x21
8kg x21

Dumbell Front Raises:

8kg x12
12kg x12
12kg x12

Cable Front Raises:

10kg x12
15kg x7

High Cable Rear Delts Flies:

3.75kg x12
5kg x12

Training log of 11.10.2015

Deadlift Day

Deadlift:

60kg x8
80kg x6
100kg x4
120kg x3
140kg x2
155kg x8 ( Rep PR )

DL stance box squat:

60kg x8
80kg x8
100kg x10

Yates Rows:

60kg x20
80kg x15
100kg x8
110kg x13 ( Rep PR )

Shrugs:

60kg x20
80kg x20
100kg x15
120kg x14

Cable Rows:

30kg x20
40kg x20
50kg x20
65kg x12

Back Extension:

BW x20
BW x20
BW x20
BW x20
BW x20

Leg Curls:

40kg x15
60kg x12
80kg x10
95kg x10
95kg x10
95kg x10
95kg x10
95kg x10
95kg x10