T Nation

Beginner Powerlifter, Floris


#1

Welcome.

Week 7 of my Madcow routine now, think you probably all know the routine. Background info;

  • 23 years
  • 95 kg
  • 195 cm
  • injured my shoulder 5 months ago (dislocated during soccer match)
  • quit soccer because of work and powerlifting interests
  • got some other small pains from lifting (joints, tight back etc)
  • want to compete in 1 year

Progress;

Currently i'm a bit heavier, but weaker due to soccer and injury's.

Goals
- STAY INJURY FREE
- 200kg Deadlift
- 180kg Squat
- 150kg Bench
- 30 bw Pull ups


#2

02-03-2011

Deadlift
- 12 x 60kg
- 5 x 80
- 5 x 105
- 5 x 122.5
- 5 x 140

Note; good and easy pulls, will record next week for technique.

Overhead press
- 20 x 20
- 10 x 40
- 8 x 50
- 5 x 60

Note; due to my shoulder i cant go heavy on overhead press, before my injury i did 4 x 80kg.

Pull ups
- 6 x bw
- 6 x bw
- 11 x bw

Note; easy.

Rest excercise
- incline sit ups, grip training with grippers.


#3

Did some band pull aparts today with very light physio band.

4 x 25.


#4

Will take a lifting break till sunday.

Gonna party friday and saturday so i hope that wont affect my training very hard. Will eat a lot and i wont go very hard on the alcohol.


#5

Because of the alcohol i wasnt able to train today, felt like shit.

Gonna sleep 10h tonight (hopefully) and will beast around in the gym tomorrow.


#6

Vandaag;

Shoulder rehab;
Scapula push ups & band bull aparts.


#7

07-03

Squat
5 x 45
5 x 65
5 x 95
3 x 110
8 x 80

note; very, very easy. i actually think a squat break for a few days was good for me.

Benchpress
5 x 40
5 x 63
5 x 73
3 x 95
8 x 70

note; same as squat

barbell row
5 x 60
5 x 75
3 x 90
8 x 65

note; same as squat

abs routine
side bends, hanging leg raises, plate swings

barbell curl
3 x 12 x 50

Training felt very good, even with a party weekend and rough day at work. Its very busy at the office, bit stressfull because i also have to finish my master thesis for college. Lifting is really THE way to keep my mind occupied.

Also a bummer, my telephone died this saturday so i cant film my lifts.


#8

Damn, staying sick home today :frowning:


#9

Gym

Vorig jaar zomer (91kg)