T Nation

Behlers181's Powerlifting Training Log


#1

3/11/12 Haven't trained bench in a long time since i was doing oly lifting for a while but now im slowly shifting back to powerlifting

bench
barx50
95x8
135x5
185x3
225 5 sets of 3, paused most of the reps
135 5 sets of 10, close grip, short rest periods

T raises 3x10
Band pullapart 2x20
Band pushdown 2x30
Single leg hip thrust 5x15 each leg

tomorrow ill be training squats


#2

3/12/12

Squat kg
barx10
70x5
70x5
120x5
140x6
150 6 sets of 3

push press kg
70x1
80x1
70x7 PR

DB lateral raises
30 lbs 2x10

DB extensions
30x20
40x10

GHR 2x10

probably will do some sprinting tonight after homework. nothing too hard just getting back into shape


#3

3/13/12
today was kind of a rest day, kinda..

clean and jerk
bar stuff
60kg- clean,hang clean, power jerk, jerk
90- clean,hang clean, power jerk, jerk
100- clean,hang clean,power jerk, jerk
110 for 16 singles THEN 5 more cleans with no jerk because i started missing them

single leg hip thrusts 4x15 each leg


#4

3/14/12

"warm up"
snatch
bar stuff
50kg
60
80
90 for 13 singles

Bench
barx50
95x8
135x5
185x5
230x3
230x3
230x3

football bar bench
135x10
165x10
185x6

Dips
BWx10
BWx10


#5

3/15/12

back squat kg
barx10
barx10
70x5
70x5
120x5
140x3
150x1
160x3
160x3
160x3

front squat kg
120x2
120x2

single leg reverse hyper
3x10 each leg

pullups 2x8

feeling really sick.


#6

3/17/12

bench (lbs)
barx50
95x10
135x5
185x3
235 5 sets of 3

DB military press
50 2 sets of 10

DB lateral raise/rear delt raise
3x10/10

Band pullaparts
4x20

Band pushdowns
2xfailure

Single leg hip thrust
3x20 each leg


#7

3/18/12

recovery day

pullups
3x10
4x6 with fat gripz

DB tricep extensions
2x15

single leg hip thrust
3x20

300 band pushdowns

then 3 laps on the track


#8

3/19/12

squat (lbs)
barx10
135x8
225x5
275x1
315x1
355x1
385x1
405x1 5 lb PR
315x3
315x3
315x3

cleans (kg)
bar stuff
50x5
90x3
90x3
the weights were moving really slow so i stopped there

RDL (kg)
60x10
80x10
110x8

GHR
BWx10
BW+25lbs x6
BW+25lbs x5

KB swings
3x10


#9

3/20/12

AM
bench (lbs)
barx25
barx25
135x5
135x5
185x3
225x1
245x3
245x3
245x3
225x3
185x8 close grip
185x6 close grip

tricep pushdowns
2x30

dips
BW+90x10,8,3

seated row
2x10

lat pulldown
3x8

DB row
2x10

DB side raises
2x10

PM
speed bench
barx25
135x5 index on smooth
135x5 index on smooth, paused
135x5 index on smooth, paused
135x5 thumb from smooth, paused
135x5 thumb from smooth, paused
135x5 thumb from smooth, paused

100 band pullaparts


#10

3/21/12

squat (lbs)
barx10
barx10
135x10
225x5
275x5
315x10 PR
315x10 PR x2
*absolutely gassed already

goodmornings
2x10

KB swings
4x10

muscle snatch
40kg 3x5

4 laps on the track in the afternoon


#11

3/22/12 easy lower accessory day

KB swings
3x10

front squat (lbs)
barx10
135x10
185x10
135x10

KB swings
4x10

GHR
BWx10
+25lbs x3
+25lbs x3

Reverse hypers
6x10


#12

3/23/12

bench
barx20
barx20
135x5
135x5
185x3
225x1
245x1
265x1 10 lb PR
275x1 20 lb PR
225x5
225x5
225x3 close grip

tricep pushdowns
8x8-15

pullups
3x10,10,8

seated row
5x10

DB side raises
3x12

hammer curls
2x20


#13

3/25/12

squat (lbs)
barx10
135x8
135x8
225x5
275x3
315x5
335x3
335x3

pause squat
225x3
255x3
275x3

military press
135x5
145x3
155x3
160x1
135x3
135x3

leg press
6x8-20

back extension
3x10

leg curl
2x20

bike 10 minutes


#14

3/26/12

new set up
DAY ONE max effort lower
DAY TWO dynamic effort upper
DAY THREE GPP work
DAY FOUR dynamic effort lower
DAY FIVE max effort upper
DAY SIX GPP work/catch up day
DAY SEVEN REST

training

dynamic effort upper

bench
barx50
135x5
add medium band
135x3x3 index on smooth
add mini band
135x3x3 thumb from smooth
135x3x3 pinky on ring

pullups 15 reps - ties PR

DB bench
65's x10
80's x17
80's x14
80's x8

tricep pushdowns
5x10

seated row
6x10

lat pulldown
3x8

seated row


#15

3/27/12 GPP

"easy" clean and jerk (kg)
bar stuff
50kg
80
90
100
110
120

pullups 2x10

GHR 100 total reps over several sets

Reverse Hyper 3x15,12,10

KB swing 2x10

Lat pulldown 4x12

KB curls 3x12


#16

3/28/12

back squat (lbs)
barx10
barx10
135x5
135x5
225x2
275x2
315x5
315x5
315x5
325x5
325x5

clean+hang clean (kg)
60x1+4
60x1+4

GHR
BWx5
+25lbs x5
+25lbs x5

Goblet squats
50 lbs for 80 total reps

Bike 10 minutes


#17

3/29/12

bench training
barx25
barx25
135x5
135x5
185x3
225x1
245x3
245x3
245x3
245x3
245x3

DB extensions
3x8-20

tricep pushdowns
7x8-12

pullups 3x10

seated row 3x10

lat pulldown 4x5-8


#18

3/30/12

GPP

light snatches

reverse hypers
5x8-15

GHR
5x3-12

100 band pullaparts


#19

3/31/12

GPP

DB side raises x30
Rear delt raise x30

box squat for 5 minutes

bench the bar 120 times

200 tricep band pushdowns
band face pulls x30
band rows x30


#20

4/1/12

jog/walk/hike for 40 minutes

and foam rolling