T Nation

Ilves' Powerlifting Log


#1

After more than 20 years of general weight training I am finally ready for powerlifting! I have never trained much, neither will now.

Monday:

1) ME SQ/DL: Squat, Box Squat, Front Squat or Deadlift
(warm ups), 4-5 lifts at 90%+ of 1RM (f.g. 1x100%, 3x90%)
2) DE Bench Press 8x3x60%
3) Overhead Press, Seated Row, Ab Exercise 1 set x 8+ reps (one rep short of failure) each

Thursday:

1) ME BP: Bench Press, Incline Press, Floor Press or 2 Board Press
(warm ups), 4-5 lifts at 90%+ of 1RM (f.g. 1x100%, 3x90%)
2) DE Box Squat 8x2x68%
3) Good Morning, Seated Row, Ab Exercise 1 set x 8+ reps (one rep short of failure) each

I lift raw, using only belt.

All weights in this log will be in kilos.


#2

WEEK 1

I really enjoyed these PL sessions. Heavy lifting is much more fun than high reps and speed work, which I have done never before, was a freshening new challenge.

I am a poor squatter (I squat too deep and maybe my technique needs also other fine tuning). Board press went surprisingly well. Thursday session took long: socializing and fighting with box adjustments pins.

Mon 19.01.09 (BW 98)

ME Squat 1x150, 1x160, 3x145
DE Bench Press 8x3x85
Accessories

Thu 22.01.09 (BW 99)

ME 2 Board Press 1x140, 1x147.5, 1x152.5, forced rep x 157.5
DE Box Squat 8x2x115
Accessories

Other activities this week included walking, ice water dipping and sauna plus cross country skiing.


#3

WEEK 2

Good training. For some reason I am better box squatter than squatter. In DE BP my speed is improving dramatically. In ME BP I was too aggressive to pause first 2 singles long enough, but the single with 145 was perfect and legal.

Mon 26.01.09 (BW 99)

ME Box Squat 1x155, 1x165, 3x150
DE Bench Press 8x3x85
Accessories

Thu 29.01.09 (BW 99)

ME Bench Press 1x130, 1x140, 1x145, 2x135
DE Box Squat 8x2x115
Accessories

Other activities this week included walking, ice water dipping and sauna plus downhill skiing.


#4

WEEK 3

Very busy with business this week. Slept only 4-5 hours per night - way too short. I haven't deadlifted often lately and I am very pleased with 215. I am sure I'll add lots of kilos to my DL during the next months! DE and ME methods strain surprisingly much also muscle tissue - my pecs feel bit sore continuously.

Mon 02.02.09 (BW 98)

ME Deadlift 1x200, 1x210, 1x215
DE Bench Press 8x3x90
Accessories

Thu 05.02.09 (BW 99)

ME Floor Press 1x140, 1x150, forced rep x 155, 3x125
DE Box Squat 8x2x115
Accessories

Other activities this week included walking and ice water dipping with sauna x 2.


#5

WEEK 4

I improved my squat a bit. Hadn't incline bb pressed for a long time, but I am strong at them. Sleep could be better and chest+shoulders+triceps little sore all the time.

Mon 09.02.09 (BW 98)

ME Squat 1x150, 1x162.5, 3x146
DE Bench Press 8x3x90
Accessories

Thu 12.02.09 (BW 99)

ME Incline Press 1x120, 1x125, forced rep x 125, 7x90
DE Box Squat 8x2x115
Accessories

Other activities this week included skating, ice water dipping with sauna and crosscountry skiing.