T Nation

Wanna Be Powerlifter



highbar belted squat 4x6
Way to light. Belted squats again, and damn. Its feeling good.
Form was feeling amazing and efficient.

Bench 4x6
1 rep more than friday, feeling about as hard. Pretty amazing!

Deficit deadlift 4x5

hanging leg raises
bicep curls


SSB squats
4x6 127,5kg

single leg romanians
leg ext
leg curls
leg press
snatch grip deads 4x8 110kg

planks 4x45 secs
ab wheel rollouts


comp squats - belt again.
1x5 145kg
1x5 147,5kg
1x5 150kg

Banded squats to get some heavier weight on the back again
1x3 155kg
1x3 157,5kg
feeling stupid easy, guess thats the point though?

widened my stance a bit, to where it was pre last comp. Apparently i closed it in a lot.
Feeeels heeps better. Easier depth, way cleaner look etc.

4x10 90kg
Failed the last rep of the last set just before lockout, Fucking sucked haha. Luckily i bench in a squat rack, otherwise it couldve bin bad.

4x5 150kg
belt makes it feel a little easier, but i can see after all this beltless training why people pull beltless.

hanging leg raises
some face pulls


yesterdays workout
ssb squat 4x6 120kg (beltless)
Single leg romanian deads 4x12
Leg curls 4x12
leg ext. 4x12
leg press 4x12
snatch grip deads 4x12
4x15 planks
bicep curls


Such volume much muscle. You must be stretching out that SBD clothing by now brah


split squats 4x12
dumbell bench 4x12
ohp 4x5
reverse fly’s
latpull downs 4x12
bicep curls
tricep pushdowns
ab wheel rollouts



Highbar squat 4x8
137,5kg for the first 3 sets,
140kg for the last. Stoked with this.

4x10 90k’s

deficit deadlifts 4x5

hanging leg raises
bicep curls


lowbar squat
1x5 147,5kg
1x5 150kg
1x5 152,5kg

Reverse banded lowbar squat
1x3 160kg
1x3 165kg

3x8 92,5kg

4x5 152,5kg

Every lift feeling super good. The wider squat stance id feeling really good, and squats are feeling 100% Bench is also feeling super good, still.

Lat pull down 4x12
bicep curls 4x12
hanging leg raises 4x10
some leg pump thingy , think its called sissy squat just 3 sets for 20 reps inbetween hanging leg raises.


ssb squat 4x6 (semi paused)

single leg romanian deads 4x10
leg curls
leg ext.
leg press
all 4x12

snatch grip deads 4x6 120kgs
ab wheel rollouts


Highbar squats
4x6 140kg
Feeling super good. Played around during warmups with moving the grip in a little, felt way more stable. A little bit more strain on my elbow that way though, so gonna have to play around with that.

4x3 100kg
bench is just moving so good recently. I might just join #teamsubtotal if this keeps going on.

Deadlift deficit
4x5 145kg
Moving aight

Some rows 4x10
Some pull ups 4x8
some belt squat that i fabricated myself 4x8 (loved the pump, might keep this in.)
Bicep curls 4x10
and hanging leg raises 4x15


Do you have bent or straight wrists on squat?


think slightly bent. Try to keep them as straight as possible


Why straight?


At a guess less strain on the elbow?


less strain on the wrist i found, but its slightly cocked back. not exactly straight

also this.


Had a good workout. Coach made me decide on one pair of squat shoes to wear for comp squats since i own multiple.

1x5 152,5kg
1x5 155kg
1x5 157,5kg
Squats are feeling solid. No complaints, the slightly closer grip feels really good.
Doing 90/90 hip transfers before lifting really helped open up my hips

4x8 95kg was planned, but the 5kg proved to big of a jump, so i did 4x6 instead. Did a 5th set of 4 reps. Eh, 4x6 with 95kg is still pretty good. Gotta keep my stretching on point for bench though i notice.

2x5 155kg
2x5 157,5kg
Feeling pretty good. deadlift is on point recently, form is 100% clicking. Have bin doing stuff a little different when it comes to warming up for deads, which i think plays a part in this.

latpull downs
bicep curls
hanging leg raises
some leg ext, because i was feeling that pump
4x12 each


ssb squats paused 4x5 - 127,5kg
one leg romanians 4x10
leg ext. 4x12
leg curls 4x12
leg press 4x12
snatch grip deads 4x5 - 125kg


split squats 4x10
dumbell bench 4x10
ohp 4x5
reverse fly’s 4x10
lat pull downs 4x8
tricep pushdowns 4x8
bicep curls 4x8

Belt squat with a t-bar row/dip belt (works wonders.) 4x8


got some heavier sessions coming up next weeks, which im looking forward to. Body is feeling on point, weights bin feeling on point. And bodyweight is moving up

highbar squats
1x 160kg
this was really easy, highbar PR.
4x5 145kg

2 second paused bench
4x 2102,5kg

deficit deadlifts
2x5 145kg
2x3 150kg

Rows 4x8
hanging leg raises 4x8
bicep curls 4x8
facepulls 4x8


Had nice Christmas days, lots of food lots (ifnot to much family) and no gym.
First training back yesterday:

ssb 4x8 120kg beltless. I already knew after the first set yesterday today was gonna be a good training.
Dumbell press 4x8
leg press 4x12
snatch grip deadlifts 4x8 120kg