Squats:
bar x lots, 60kg(132lbs) x 8, 80kg(176lbs) x 3, then
100kg(220lbs) x 4
110kg(242lbs) x 3
120kg(264lbs) x 3
125kg(275lbs) x 3
105kg(231lbs) x 10 x 2 sets
Bench:
bar x lots, 60kg(132lbs) x 7, 80kg(176lbs) x 5, then
90kg(198lbs) x 5
95kg(209lbs) x 5
100kg(220lbs) x 5
105kg(231lbs) x 3
Deadlifts:
60kg(132lbs x 5, 80kg(176lbs) x 5, then
100kg(220lbs) x 3
120kg(264lbs) x 3
130kg(286lbs) x 3
140kg(308lbs) x 3 belt on
145kg(319lbs) x 3
Power cleans:
60kg(132lbs) x 4
65kg(143lbs) x 3
70kg(154lbs) x 5
Strict standing BB OHP
50kg(110lbs) x 5
55kg(121lbs) x 5
60kg(132lbs) x 6
62.5kg(138lbs) x 5
some DB lateral raises and concentration curls for the beach muscles.
My commercial gym membership expires in 6 days. Looking around for an alternative.
Squats
bar x lots, 60kg(132lbs) x 7, 80kg(176lbs) x 4, then
100kg(220lbs) x 5
115kg(253lbs) x 3
125kg(275lbs) x 3
130kg(286lbs) x 3
105kg(231lbs) x 10, then x 7
BB OHP
50kg(110lbs) x 5
55kg(121lbs) x 5
60kg(132lbs) x 5
62.5kg(137lbs) x 4
one arm DB Rows
45kg(99lbs) x 10
50kg(110lbs) x 10
55kg(121lbs) x 6
This was my last session at this commercial gym as I’ve let my membership expire (I had paid up front for a year) and now I’ve joined a powerlifting club. They’ve got all the gear and provide coaching. I’m really looking forward to training with and learning from experienced lifters (so much to learn - I’m sure my technique is pretty rough)
and we’re back… I haven’t trained at all for 2 weeks but tonight was my first time at the new gym. It’s in an old converted hall and is entirely decked out for powerlifting… 4 squat racks, lifting platforms, GHR machine, tons of the colour coded competition plates, heaps of heavy dumbells, and a chalk bowl! The guys training there tonight were really friendly and made me welcome. I kept my session pretty low key tonight and tried not to stare when guys were benching 190kg for reps with ease.
My work tonight was less impressive. I did:
Squats
warm up with bar; 60kg(132lbs) x 10; 80kg(176lbs) x 5
100kg(220lbs) x 6
115kg(253lbs) x 3
125kg(275lbs) x 3
130kg(286lbs) x 2
100kg(220lbs) x 8 then x 7
DB OHP
26.2kg(57lbs) x 6 x 2 sets
26.2kg(57lbs) x 9
BB OHP
warm up then
62.5kg(137.5lbs) x 2/2/2/2/2/2
The club is running a comp at the end of the month, so I’ll be going along to watch and learn the ropes, and help out as spotter/loader. The guys were in tonight for their last DL session before the comp. One guy was pulling 260kg(572lbs) at a b/w of 85kg. And he was kind enough to give me some tips on my squat technique when he was done. I’m really happy I moved to this gym.
Yesterday my club held a meet and I went along to observe and learn the ropes. I also ended up spotting and loading for the bench and loading for the deadlift components. It was a great day, 20 lifters, lots of PRs, 2 National records broken.
Today was deadlift and bench for me.
Deads:
warm up then
150kg(330lbs) x 2/2/2/2/2/2
You know that de-motivational poster that says “somewhere in Eastern Europe a little girl is warming up with your 1RM”. There were 2 women training today for a big meet in a few weeks time. Both 40+ years old, neither of them more than 60kg(132lbs) wringing wet, both doing doubles and triples with 145kg(319lbs) in gear. I was very impressed (and a little chastened to be doing essentially the same weight at close to 40kg(88lbs) more b/w - must do better)
Bench:
warm up then
105kg(231lbs) x 2/2/2/2/2/3 - last set threw in an extra one for good luck
today was a bit of this, a bit of the other thing…
Squat:
warm up then 100kg(220lbs) x 6/5/5 - tried a low bar position for the first time tonight. Killed my wrists but felt smooth & easy, no lower back issues
Hamstring curls:
on a machine so who really knows the weight - allegedly 35kg(77lbs) x 10/8/8
Tonight I had my first session with the club coach. He’d written a simple linear progression plan for me, then ran me through it while coaching and correcting me on my form. Weights were light (60 and 70% of 1RM) but with more reps, so I think he had more opportunity to observe my form and correct some bad habits. Also did a few assistance exercises.
after a warm up, I did:
Squats
82.5kg(181lbs) x 10/10/10. I learned to break the knees out first before squatting down between my legs. That’s not a great description for the movement but it really did make a difference.
leg curls 10/10/10
calf raises 10/10/10 x 100kg
Dynamic deadlifts
112.5kg(247lbs) x 10 singles with 00:40secs rest between reps. Basically, I learned to move the bar in a straight line, keeping chest and head up and pushing through my heels (My set up was good but I was pushing through the forefoot previously, lifting my hips too early and doing like a RDL). I think I got only the 8th rep close to what he wanted to see - for me that rep felt smooth.
When I saw the weights he’d programmed, I thought it was too little, too light but it ended up being quite draining (that and the humidity). Wednesday is Bench training, where no doubt I’ll have 23 other bad habits to break. I trust the coach’s judgement. He’s trained a number of competitive lifters including a medalist at the IPF worlds and a couple of Elite 2 lifters, and has put up a 350kg(770lb) squat himself in an IPF judged comp so I’ll just do as he says and hopefully hit my 400/300/500 goal.
Bench work tonight. Again, coach had programmed it pretty light but worked on a few technique issues, like wrist position and lockout.
Bench - 65kg(143lbs) x 10 x 3 sets - 56% of 1RM - all with pause at the bottom then fast press
Flat bench DB press - 21kg(46lb) dbs x 10 x 3 sets
2 Board close grip bench press - 70kg(154lbs) x 3 x 5 sets
Tricep extension - cable machine some weight x 10 x 3 sets
Dynamic Squats 70% 1RM - 100kg(220lbs) x 2 x 10 sets with 00:40secs rest between sets.
Deadlift: 100kg(220lbs) x 3 sets x 10 reps (actually done as 8/8/10/4 because in the first set my lower back and left glute had a massive pump just short of a cramp and I had to keep stretching out - not used to ‘high rep’ DLs)
Shrugs: 110kg(242lbs) x 3 sets x 10 reps
Seated cable rows: 90kg(198lbs) x 10, 80kg(176lbs) x 10/10
Dymnamic bench press: 70kg(154lbs) x 10 sets x 3 reps with 00:40secs between sets
This is very different to the couple of sets x low reps x heavier weights that I had been programming for myself. If for no other reason, it is a weight off just to turn up at the gym, see today’s work written on the whiteboard and just lift what I’m told to lift, without second guessing myself. And relearn technique to break bad habits.