T Nation

Unlimited Power - Training Log Leading into NZ Nationals 2011


#1

Hi UP here, a little about me I've being training for 1 full year now as a Novice so my best lifts in comp to date are (Squat 245kg, Bench 172.5kg, deadlift 250kg).

I have to join up now so will be a IPF memeber for 2011 My goal for 2011 is to reach 7 x bodyweight as a total my weight class is 105kg, I know not the strongest guy but have to start somewhere leaving my run for fame a bit late as I'm 37 now oh well lets see what I can do.

I am following a full volume Sheiko program number 37

end off conditioning week

Bench
1 x 5 x 85kg
1 x 4 x 100kg
2 x 3 x 115kg
4 x 3 x 125kg

Squat
1 x 5 x 115kg
2 x 5 x 140kg
5 x 5 x 160kg

Bench
1 x 5 x 90kg
2 x 4 x 110kg
5 x 4 x 115kg

Flat DB's
5 x 10 x 32kg

Good Morning
5 x 10 x 80kg


#2

Week 1 day 1
Monday
Bench
1 x 5 x 85kg
1 x 4 x 100kg
2 x 3 x 115kg
4 x 3 x 125kg

Squat
1 x 5 x 115kg
2 x 5 x 140kg
5 x 5 x 160kg

Bench
1 x 5 x 90kg
2 x 4 x 110kg
5 x 4 x 115kg

Flat DB's
5 x 10 x 32kg

GM's
5 x 5 x 100kg


#3

Here is a video off my 95% test day following sheiko 37 (2 cycles ago) will post a new one in 5 weeks time


#4

Week 1 day 2

deadlift
1 x 5 x 130kg
2 x 5 x 155kg
2 x 4 x 180kg
4 x 3 x 195kg

Bench
1 x 5 x 90kg
1 x 5 x 110kg
5 x 4 x 115kg

Rack Deads - from knees
1 x 5 x 130kg
2 x 5 x 155kg
2 x 4 x 180kg
4 x 3 x 210kg

Lunges
5 x 5 x 60kg

Pin Lockouts
5 x 5 x 140kg

Upright rows
5 x 5 x 60kg

felt abit flat today to bloody hot oh well done


#5

Nice lifting, I'll be following.

Question for you:

When you write your sets and rep scheme out do you write it sets first and then reps, or reps first and then sets? Say on your rack deads, does 4 x 3 x 210kg mean 4 sets of 3 reps or 4 reps for 3 sets? Either way, nice work, and best of luck getting to your goal.


#6

Hey brother,

First off thanks, yeah mate sets, reps & then weight stay strong mate


#7

Week 1 Day 3

Bench
1 x 6 x 80kg
1 x 5 x 100kg
2 x 4 x 115kg
2 x 3 x 120kg
2 x 2 x 130kg
2 x 1 x 140kg
2 x 2 x 130kg
2 x 3 x 120kg
1 x 5 x 105kg
1 x 7 x 90kg

Squat
1 x 5 x 115kg
2 x 4 x 140kg
2 x 3 x 165kg
5 x 3 x 175kg

Flat DB flyes
5 x 10 x 22kg

Floor Press
5 x 5 x 120kg

Good Morning's
5 x 5 x 100kg

Weekly wrap
i felt a bit flat maybe lost of bodyweight and the heat, but am working on this with Steak so watch this space :slight_smile:

technique ok abit loose in the squat so will put more focus on that next week, deadlifts well one good rep out of the week where it just felt right so hard to master, bench yeah good watched Dave Tate video's again always good for reminders on technique.
weekly Volume
Squat 11212.5kg
Bench 15336kg
Deadlift 12168kg


#8

Week 2 Day 1

Squat
1 x 5 x 115kg
2 x 4 x 140kg
2 x 3 x 160kg
5 x 2 x 185kg

Bench
1 x 5 x 80kg
1 x 4 x 100kg
2 x 3 x 115kg
6 x 2 x 130kg

Squat
1 x 3 x 130kg
1 x 3 x 150kg
4 x 3 x 175kg

Flat Dumbells
5 x 10 x 30kg

Push ups
5 x 10 x BW

Good Mornings
5 x 5 x 100kg


#9

Hi all had a break over xmas for two weeks now a full years training plan yeah buddy wish everyone a strong year'

week one day one,

Training
Bench
1 x 5 x 80kg
1 x 4 x 100kg
2 x 3 x 110kg
4 x 3 x 120kg

Squat
1 x 5 x 115kg
2 x 5 x 135kg
5 x 5 x 160kg Belt

Bench
1 x 5 x 85kg
2 x 4 x 100kg
5 x 4 x 110kg

Flat Flyes
5 x 10 x 20kg

Good Mornings (easy day)
2 x 5 x 60kg
3 x 5 x 80kg


#10

Week 1 day 2

Note: fuckin sore hands today after training,

Training
deadlifts
1 x 5 x 130kg
2 x 5 x 155kg
2 x 4 x 180kg
4 x 3 x 195kg (belt)

Bench
1 x 5 x 85kg
2 x 5 x 100kg
4 x 4 x 110kg

rack deads - knees (below)
1 x 5 x 130kg
2 x 5 x 155kg
1 x 4 x 180kg
4 x 3 x 210kg (belt)

Shrugs (light sore hands wanted to go heavy today ah well next week)
5 x 5 x 100kg

Pulldowns
5 x 10 x 75