T Nation

Bryan Ehlers Training Log

1/13/2013

Rep Squats and Speed Deads

Squat
barx20
135x8
225x3
275x3
315x3
315x3
315x3

Deads
155x5
225x3
315 for 12 singles

Oly Squat
3x12

Power Clean (kg)
70x5
80x5
90x5

Pooped. Starting the Cube method today to try and rebuild my numbers after vacation and being sick. Training goals for 2013 are:

Squat 500
Bench 315
Pull 600
Press 225
Power Clean 300
Run 400 meters in one minute
Be able to dunk

1/14/2013

Bench
barx20
135x5
185x5
225 for 6 singles

BB Row
3x10

Bradford Press
3x15

Upright Row
3x10

DB Flyes
2x15

1/14/2013

Bench
barx20
135x5
185x5
225 for 6 singles

BB Row
3x10

Bradford Press
3x15

Upright Row
3x10

DB Flyes
2x15

1/15/2013

Snatch (kg)
warm up
60x5
80x2
89x1
80x4
80x4
80x4
80x4
80x4

Back extensions
50 reps

Ab work

1/16/2013

Front squat
warm up
135x5
135x5
225x5
275x1
295x1
225x5
225x5
225x5

Cleans (kg)
70x3
90x3
100x2
110x1
110x1
110x1

Height? Weight? Current stats? Have you competed before? Plan on competing soon?

CS

I’m six feet tall, about 190-195 lbs. Max squat is 405, bench is 275, deadlift is 520. I’ve never competed in powerlifting before. I have been competing in Olympic lifting though. I plan on doing powerlifting once I go to college and join the team there.

1/18/2013

Snatch (kg)
50x5
70x3
90x4
85x4
85x4
85x4

Hang snatch
50x5
60x5
70x5

Press
5x8 @ 135

Pullups
3x10

Ab work

1/19/2013 Heavy deadlift, Speed squats

Deadlift
warm up
135x5,5
225x3
315x3
405x1
455x1
455x1
455x1
455x1

SLD
315x8
315x8
315x8
315x8
315x8

Squat
135x8
225x3
275x3
275x3
275x3
275x3
300x3

1/21/2013

Box jumps holding 25 pound DB
6x3

Squat
barx20
135x5,5
225x3
285x5
325x3
325x3

Speed squats w/ 60 seconds rest
245x4
245x4
245x4
245x4
245x4

7 sec pause squats
165x5
165x5
165x5

GHR sit ups
5x15

1/22/2013

Snatch (kg)
warm up
50x5
70x3
80x2
85x2
85x2
85x2
85x2
85x2
85x2

Hang snatch (kg)
60x5
60x5

Ab work

1/23/2013

Hang clean (kg)
warm up
50x5 power
60x5 power
70x5 power
80x5 power
90x5 power
100x5

1/24/2013

Clean and jerk (kg)
warm up
60x5
60x3
90x1
100x1
110x3
110x3
110x3
110x3
110x3

Bench
barx20
135x5
185x3
205x3
225x3

Close grip speed sets
165x4
165x4
165x4
165x4
165x4

Wide grip paused
185x10

Ab work

1/25/2013

Snatch (kg)
warm up
50x5
50x3
70x3
80x5
80x5
80x5
80x5
80x5

Ab work

1/27/2013

Box jumps holding 25 lbs DB
5x2 @ 85% max height

Squat
warm up
barx20
135x5
225x3
275x3
315x1
345x3

Speed sets
245x4
245x4
245x4
245x4
245x4
245x4

7 second pause squats
175x5
175x5
175x5

Abs
5x15

1/28/2013

Snatch (kg)
warm up
50x5
50x3
70x3
80x1
90x2
90x2
90x2
90x2
90x2
lots of misses in there

Press
135x3
165x3
185x1
155x5
155x5
155x5

CSR
3x8

1/30/2013

Clean and Jerk (kg)
warm up
40x5
60x3
80x3
100x1
110x1
110x1
115x1
115x1
120x1
120x1

Power clean (kg)
80x5
80x5
90x5

Snatch high pulls (kg)
60x5
80x5
80x5
80x5
90x5

GHR sit up
5x15

1/31/2013

Snatch (kg)
warm up
50x5
70x3
80x2
90x1
95x1
95x1
80x2
85x2
90x2

Bench Press
warm up
135x5,5
185x3
225x1,1
245x1
265x1
235x3 *paused

Speed sets
165x4
165x4
165x4
165x4
165x4
165x4

Pullups
2x10
2x8

Ab work

2/1/2013

Power clean and Jerk (kg)
warm up
50x5
70x3
80x2
90x2
100x2
105x2

Hang Power Clean (kg)
80x5
80x5
80x5

DB hammer curls
3x15

Rope tricep pushdowns
3x15

Ab work

2/3/2013

Squat
warm up
barx20
135x5
225x3
275x3
325x1
365x3

Speed sets w/ 60 seconds rest between sets
245x4
245x4
245x4
245x4
245x4
245x4
245x4

7 second pause squats
185x5
185x5
185x5

GHR sit ups
5x15

2/4/2013

Snatch (kg)
warm up
50x3,3
70x3
80x1
90x1
60x5 hang

Deadlift (kg)
60x3
110x3
160x2
200x2
210x2
220x2
230x3

Neck harness
50 reps

Ab work