A very brief background.
Age: 24
Powerlifting: 2 years
Weight class: 90kg
Height: 5"10
Next competition: BPC British Championships, Bournemouth UK. July 4th and 5th 2009.
Raw/Equipped: Equipped (2 ply)
Today’s session
Date: 12/6/2009
DE Bench
Workouts are recorded: weight x reps x sets
Warm up: Dynamic Mobility
A. Speed Bench against 1 doubled mini p/side: 65kg x 3 x 8
B1. Low Incline Bench DB Press: 30kg x 8, 40kg x 8
B2. Wide Grip Pullups: bw x 2 x 8
C. 4" Rack Lockouts: 100kg x 3, 140kg x 3, 182.5kg x 3
D. High Pulley X-over Pulldowns: 27kg p/arm x 12 x 2 (PR)
E. Pallof Press: 27kg x 20secs/side x 2 (PR)
Sorry about the weights being in kg’s. Just x by 2.2 to convert.
3 and a bit weeks out from competition. So just over 2 weeks left of hard training, then de-load week.
At the British I’m looking for 250kg + Squat, 160kg + Bench Press and 260kg + Deadlift
Will post DE SQ/DL tomorrow
Today’s training
Date: 13/6/2009
DE SQ/DL
Dynamic Mobility
Speed box squat against 1.5 chains p/side: 110kg x 2 x 8
Speed Sumo Pulls against 1 mini band p/side: 120kg x 1 x 8. Add 1 3/8" chain per side: 120kg x 1 x 2
Dimel DL: 70kg x 2 x 20
Bul split squat: bw x 6/side x 2
Pinch Grip Plate Holds; single arm: 2 10kg plates: 15secs/side x 4
Restoration/Recovery
Date: 14/6/2009
Foam roll: IT Bands, Hip Flexors, Quads, Inner Thighs, Thoracic Ext, Lats, Pecs
Tennis Ball/Golf Ball: Calves, Glutes, Back of Shoulders
Single Arm Kettlebell Floor Press (bottom up): 6kg x 10/side
Single Arm Kettlebell Floor Press (handle up): 6kg x 10/side
Last 2 days training.
15/6/2009
ME Bench
Dynamic Mobility
BP: 60kg x 5 x 2, 80kg x 3, 100kg x 1
Add 1 Board: 120kg x 3, 130kg x 1, 142.5kg x 1 (PR)
Add Shirt
3 Board 160kg x 2, 2 Board 160kg x 1, 1 Board 160kg x 1 (PR)
One arm DB Row: 10kg x 10/side, 20kg x 10/side, 34kg x 12/side (PR)
DB Side bends: 20kg x 12/side, 30kg x 12/side, 40kg x 12/side
EZ Bar Curl: bar + 10kg/side x 8
YTWL’s: 2.5kg x 8 reps per movement
16/6/2009
GPP
Strength Stretching (from Pavel’s DVD)
Close grip crazy plate BP: 5kg per side hanging from mini bands x 20
6.25kg per side hanging from mini bands x 20
Neutral grip pulldowns 30kg x 20
Military: bar x 15 x 2
Reverse Lunge: bw x 8/side x 2
Hip Abduction: Mini Band x 10/side
DB Hammer Curls: 5kg x 20 x 2
Single, straight arm pull down: 14kg x 20/side x 2
16/6/2009
Restoration
Foam roll: IT bands, Hip Flexors, Quads, Inner Thighs, Thoracic Extension, Lats, Pecs
Golf Ball: Calves, Glutes, Back of Shoulder
I’m 2.5 weeks out from the British. I have 7 hard training session left, then a de-load week (meet week)
17/6/2009
Restoration
Foam roll: same as yesterday. This only takes about 5 minutes and I do it 3 - 7 times per week.
17/6/2009
Squat
Dynamic Mobility
Squat bar x 6 x 2.
Add briefs: 80kg x 5, 100kg x 3, 130kg x 3, 160kg x 3, 190kg x 1
Add suit bottoms: 210kg x 1
Straps up, knees wraps: 232.5kg x 1 (PR). Opener at the show will be 230kg.
Lying Leg Curl: 40lbs x 10, 50lbs x 10, 60lbs x 10, 70lbs x 10 (PR)
DB Shrug 34kg x 20 x 2
Hanging, bent knee leg raise bw x 8 x 2
Stretching: RKC Hip Flexor Stretch 8/side
GPP/Restoration
Walking: 5 mins
Sled dragging: 20kg x 200ft x 4 trips; forwards w/belt through straps
20kg x 200ft x 4 trips; backwards w/belt through straps
20kg x 20 reps x 1 trip; sled hip pull throughs
20kg x 100ft x 1 trip; forwards w/straps between legs
20min session, done for GPP and to help recover from yesterday’s squat session.
19/6/2009
DE Bench
Dynamic Mobility
A. Speed BP against 1 doubled mini band p/side: bar x 6 x 2, 40kg x 3, 60kg x 3, 65kg x 3 x 6 (all sets with pinky on the ring, using a slightly thicker bar than normal)
B1. Low Incline DB BP: 32.5kg x 7, 44kg x 7, 47.5kg x 4 (PR)
B2. Wide Grip Pullups: bw x 7 x 2
C1. High Pulley X-over Pulldowns: 32kg/side x 12 (PR), 36kg/side x 12 (PR)
C2. Pallof Press: 32kg x 20secs/side x 2 (PR)
D. Steep Incline Half Press in the Power rack: 60kg x 5, 80kg x 5, 100kg x 3 (PR)
These are performed with a 2 second pause on the pins and a 5 second hold when the weight is locked out. Shoudler width grip.
Lots of PR’s today. The BPC British Powerlifting Championships are now only 16 days out.
19/6/2009
Restoration
Foam roll, tennis ball, golf ball
Mini Band Pushdowns 30 reps
20/6/2007
DE SQ/ME DL
Warm up: Dynamic Mobility
A. Speed Box Squat against 1.5 chains p/side: bar x 3 x 2, 60kg x 2
Add suit bottoms and belt: 80kg x 2, 100kg x 2, 120kg x 2 x 8
B. Sumo Pulls against 1 mini band p/side (bands are not doubled but there is tension at the start)
100kg x 1, 130kg x 1 x 6
Add Metal King Pro Sumo Dealift Suit w/straps up + an additional 3/8" chain p/side:
140kg x 1, 180kg x 1, 210kg x 1, 220kg x 1 (PR with this band and chain set up)
C. Bul split squat: bw x 5/side x 4
D1. BB Shrugs: 100kg x 20 x 2
D2. Wide Grip Pulldowns: 50kg x 12 x 2
Tough session today. 15 days out from competition. Last heavy deadlift today.
21/6/2009
Restoration
Foam roll, tennis ball, golf ball
Static Stretch
30 mins
22/6/2009
ME Bench
Warm up: Dynamic Mobility
Medium Grip BP: 60kg x 5 x 2, 80kg x 3, 100kg x 3, 115kg x 3, 130kg x 1 (equal PR)
3 Board: pinky on rings: 140kg x 3
Add Shirt: 160kg x 1
2 Board: 160kg x 1
1 Board: 160kg x 1 (PR)
Touch: 155kg x 1 (PR)
One arm, leg supported Kroc Row: 10kg x 10/side, 20kg x 10/side, 34kg x 15/side (PR)
DB Side Bends: 20kg x 8/side, 30kg x 8/side, 40kg x 8/side, 55kg x 8/side (PR)
Face pulls: 40lbs x 12 x 2
superset with
Low pulley bicep curls: 40lbs x 12 x 2
2 weeks out from BPC British Championships
GPP
Very hot today so didn’t feel the need to do any stretching/mobility first. Plus light weights and high reps further negate the need to warm up.
A1. Crazy Kettlebell Bench Press; pinky on the ring: 8kg 'bell p/side hanging from doubled light band x 20 x 2
A2. Medium width, nuetral grip pulldowns: 30kg x 20 x 2
B1. Lateral Raise: 2kg x 20 x 2
B2. DB Bicep Curls: 5kg x 20 x 2
C1. Swiss Ball Crunch: bw x 20 x 2
C2. High Pulley, D-Handle OH Tricep Extensions: 9kg x 20 x 2
C3. High Pulley, pulldown/row: 14kg x 20 x 2
D. Fry Press: 5kg x 20
E. Single Arm Kettlebell Swings: 8kg 'bell x 20/side
Strength Stretching
Done in 30 minutes. Very little rest, extremely hot afterwards. I really feel the Crazy Kettlebell Press is helping my bench. It forces you to stay tight and squeeze the hell out of the bar.
Last Squat session before the meet, tomorrow…