T Nation

You Too Can Have Abs When You Weigh 70kg!

Alright so I decided to make a training log here as a method of study procrastination. I’m 18 years old and a raw, drug-free powerlifter living in New Zealand. I compete in the NZPF, a branch of the IPF and the only federation in New Zealand. I have been lifting seriously for powerlifting since Nov. of last year (8 months). My first full competition was a regional champs in April. I weighed in at 69.4kg and totalled 470 - 160/80/230. All lifts were in kg because I’m lazy and don’t bother converting to pounds.

Anyway, since then I have completed 2 cycles of 5/3/1 and am in my first week of a 6-week peaking programme designed for the nationals August 3-5. At nationals I aim to go 190/100/260 for a 550kg total in the U74 juniors. The current (equipped) NZ deadlift record is 250kg so I’m also aiming to break that while lifting raw.

Here is a sample of the last two training sessions:

Sunday did squats:

Squats
60x5, 80x5,5, 100x5, 120x3, 140x2x8

Pause squats
80x3x5

Safety bar squats
60x4x8

Calf raises
60x2x8, 100x8

GHR
6x6

Today I did deadlifts:

Deadlifts:
60x5, 100x5, 120x5, 150x5, 180x2, 200x2x8

GHR
BWx6x6

Kroc row
30x2x10, 34x2x12, 34x2x10

Dimel deadlifts
60x4x12

Friday’s bench session:

Bench
20x10, 40x10, 60x5, 70x12, 60x6x8

Close-grip
40x5x10

Incline dumbbell bench
20x5x10

Incline tricep extension
20x5x10

Overhead cable extension
30x5x10

Band pushdowns
20x5

Saturday I trained more triceps

Close-grip
40x2x10, 45x3x10

All the other tricep exercises listed above

Sunday

Squats:
60x5, 80x2x5, 100x5, 130x3, 150x2x5

Pause squats
60x5, 80x4x5

Safety bar squats
60x5x10

Calf raises
60x4x12

Leg curl
30x4x25

Monday

Shoulders and triceps

Military press
20x10, 30x3x10, 40x5x5, 45x5

Close-grip
45x5x10

Incline tricep extension
20x5x10

GHR
BWx5x10

Overhead cable extension
30x5x10

Band pushdowns
20x5

Sumo deadlifts just messing around
70x5, 120x3x5