Ben’s Training log

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  • August 13, 2012 at 9:36 am #23636
    BenW
    Guest

    The aim of this log is to cover my training leading up to my first powerlifting competition in November.
    I’d like to thank Steve and Kevin for the awesome opportunity of being coached.

    13/8
    Squat Posterior Chain/abs

    Front Squats 30*8, 40*7, 50*6, 60*5, 70*5, 80*5
    Cambered bar squats 40*8, 50*8, 55*8,8
    SS bar good mornings 22*8, 32*8,8, 37*8
    Bench pulls 50*8, 55*8,8, 57.5*8
    Snatch squats 6.5*6, 16.5*6,6,6
    DB snatch rotations 10*8, 12*6,6,6
    Hanging abs BW*10,10,8,8

    Rowing HIIT 1km sprints*2, 500m sprints *8 ~1min rest between intervals

    August 14, 2012 at 7:14 am #25365
    BenW
    Guest

    14/8
    Bench assistance

    Bike 12mins

    Thick bar bench (50mm) 60*8, 70*7, 75*6, 80*5, 85*5, 90*5
    Tricep bar bench 40*5, 50*5, 55*5, 60*5, 70*5
    Tricep Dips BW*20, 12, 9
    Seated Rows (WG) 30*5, 45*5, 55*5, 60*5
    DB flys 15*6, 20*6,6,6
    Reverse grip pullups BW*10, 8, 6 6
    Hanging abs BW *10, 8, 8, 7
    Ab wheel (from knees) 6,6,6,6

    August 16, 2012 at 9:17 am #25366
    BenW
    Guest

    16/8
    Deadlift back

    Deficit Sumo deads 80*8, 90*7, 105*6, 130*5, 5, 5
    Rack pulls (50mm bar alternating sumo/conventional) 100*6, 6, 6, 6
    GHR (light assistance) 6, 6, 6, 6
    Seated cable rows (med/wide grip) 45*6, 60*6, 6, 6
    Reverse Hypers 5*6, 6 10*6, 6
    Hanging abs 10, 10, 10, 10

    Bike 20mins

    August 20, 2012 at 9:50 am #25367
    BenW
    Guest

    18/8
    Speed Squats 60*8*2
    Speed Bench 60*8*2
    Speed Sumo Deadlifts 80*8*2
    Tricep dips BW *18, 12, 10
    DB overhead tricep extension 12.5*8, 8, 8
    Hanging Abs 10, 10, 10, 10

    Treadmill 15mins

    20/8

    Front Squat 40*8, 60*7, 70*6, 75*5, 80*5, 85*5
    Cambered bar squat 40*8, 50*8, 55*8, 60*8
    SS bar goodmornings 22*5, 32*5, 37*5, 42*5
    Bench pulls 50*8, 60*8, 8, 8
    Snatch squat 16.5*6, 21.5*6, 6, 6
    DB snatch rotations 10*6, 6, 6, 6
    Hanging abs 10, 10, 10, 10

    Rowing 1km intervals *3

    August 26, 2012 at 10:33 pm #25368
    BenW
    Guest

    21/8

    Thick bar bench (50mm) 60*8, 75*7, 80*6, 87.5*5, 95*5, 105*5
    Tricep Bar 55*5, 60*5, 65*5, 75*5, 85*5, 95*5
    Tricep Dips BW*20, 15, 10
    Seated Row WG 50*5, 60*5, 65*5, 70*5
    DB Flys 20*6, 6, 6, 6
    Reverse Grip pullups BW*10, 10, 8, 8
    Hanging Abs BW*10, 10, 10, 10
    Ab Wheel 6,6,6,6

    Bike 20mins

    24/8

    Deficit Sumo deads 90*8, 100*7, 110*6, 120*5,5,5
    Thick bar rack lockouts (50mm) 100*6,6,6,6
    GHR (assisted) 8,6,6 Poormans (blue band) *3
    Seated Rows 60*6, 70*6,6 75*6
    Reverse Hypers 15*8,8 25*6, 30*6,6
    ss/ Hanging abs 10, 10, 10, 10

    Bike 20mins

    26/8

    Treadmill 10mins

    Speed Squats 60*8sets* 2 reps
    Speed Bench 60*8*2
    Speed Deads 70*8*2 (all speed sets 45secs rest)
    Tricep dips BW*20,20,15
    Abs
    DB overhead tri extension 12.5*10, 10, 10, 10

    Bike 10mins

    September 2, 2012 at 7:36 am #25369
    BenW
    Guest

    27/8

    Front Squats 55*8, 65*7, 75*6, 80*5, 85*5, 90*5
    Cambered bar squats 50*8, 55*8, 60*8, 65*8
    SS bar goodmornings 32*5, 37*5, 42*5, 47*5
    Bench pull 55*8, 60*8 62.5*8, 65*8
    Snatch squat 26.5*6, 6, 6, 6
    DB snatch rotations 10*4*6
    Hanging abs BW*4*10
    AB wheel 8, 6, 6, 6

    29/8
    Thick Bar bench 80*8, 90*7, 100*6, 105*5, 110*5, 115*5
    Tricep bar 85*5, 90*5, 95*5, 100*5, 105*5
    DB pullovers 20*8, 30*3*8
    Seated row 60*5, 70*5,5 75*5
    DB flys 20*4*6
    ss/ Reverse flys 7*4*8
    Tricep dips 15, 15, 12
    Wide pullups 8, 6, 6
    Prone holds ss/ Hammer curls
    Bike 20mins

    30/8
    Deficit Sumo 90*8, 100*7, 110*6, 120*3*5
    Rack lockouts (thick bar) 100*6,6 110*6,6
    Wide seated row 70*6 75*3*6
    Upper back extension 42 #1 band*3*6
    Poor man’s GHR (blue band) 8, 8, 6, 6
    Reverse Hypers 30*4*6
    ss/ Hanging abs bw*4*10

    2/9
    Treadmill 10mins
    Speed squat 60*8*2
    Speed bench 60*8*2
    Speed Sumo deads 70*8*2
    Tricep dips 16, 16, 16
    Abs
    DB overhead tri’s 12.5*4*10
    Bike 10mins

    September 4, 2012 at 5:12 am #25370
    BenW
    Guest

    3/9

    Front squats 60*8, 70*7, 80*6, 85*5, 90*5, 95*5
    Wide stance box squats 60*8*2
    SS bar goodmornings 37*6, 42*6, 47*6, 52*6
    Bench pulls 60*8, 62.5*8, 65*8, 67.5*8
    Cambered bar squats 55*8, 60*8, 65*8, 70*8
    Snatch squats 60*4*6
    Hanging abs bw*4*10
    Ab wheel 8, 6, 6

    Row 1km

    September 6, 2012 at 3:27 am #25371
    BenW
    Guest

    5/9

    Bike 20mins

    Thick bar bench (50mm) 85*8, 95*7, 105*6, 110*5, 115*5, 120*1, 125*5
    Bench log (wide grip) 85*5, 105*5, (close) 105*5, 5, 5
    DB pullovers 30*8, 8 35*8, 8
    ss/ Seated row (wg) 65*5, 70*5, 75*5, 5
    Tricepd dips 20kg*8, 8, 8
    DB flys 20*4*6
    ss/ Reverse flys 10*4*8
    Front raises 12*4*8
    ss/ Hanging abs 4*10
    Reverse grip pullups 8,6

    September 7, 2012 at 7:24 am #25372
    BenW
    Guest

    7/9

    Deficit Sumo deads 90*8, 100*7, 110*6, 120*5, 125*5, 5
    Thick bar Rack pulls (50mm) 110*4*6
    Seated row 70*6, 75*6, 80*6, 85*6
    BB rows 70*6, 80*6, 85*6, 90*6
    Poor man ghr blue *6, 4 blue purple 8, 8
    Reverse Hypers 30*4*6
    ss/ Hanging abs 4*10

    Bike 20mins

    September 10, 2012 at 8:25 am #25373
    BenW
    Guest

    10/9

    Kevin sorted out the competition cycle an we have set out a plan for the next 10 weeks. It isn’t going to be easy but looking forward to the challenge.

    BB squats 100*8, 8, 8
    Pause BB squat (2sec) 80*3,3,3,3
    Zercher Squat 60*5,5 70*5,5
    Hang cleans 60*3 70*3,3,3
    Tricep bar rows 60*5, 70*5, 80*5, 90*5
    BB goodmornings 45*5, 47.5*5 50*5,5

    September 12, 2012 at 7:17 am #25375
    BenW
    Guest

    12/9

    BB bench 105*8,8,8
    Tricep bar 95*5 100*5, 105*5, 110*5
    Single arm DB press 25*5, 30*5, 35*5,5
    Wide cable rows 70*5*4
    Dips 20kg *10, 8,6,6

    Bike 20mins

    Ab wheel 8*3

    September 13, 2012 at 7:20 am #25374
    BenW
    Guest

    13/9

    Sumo deads 140*8*3
    Deficit conventional deads 100*5 120*5*3
    BB shrugs 120*8*4
    Bench pull 70*5*4
    Reverse goodmornings 40*5, 50*5*3
    Strict DB rows 45*5, 50*5*3

    Hanging abs 10*4

    September 16, 2012 at 12:17 am #25376
    BenW
    Guest

    15/9

    Treadmill 15mins

    Speed Squats 60kg*2*8
    Speed Bench 60*2*8
    Speed deads 70*2*8
    Dips 20*8*4
    ss/ Abs 14*4
    DB shoulder press 25*8*4
    ss/ DB conc curls 12.5*10*4

    September 18, 2012 at 8:35 am #25377
    BenW
    Guest

    18/9

    Squats 110*8*3
    Pause squats 2 secs 80*3*4
    Zercher squats 70*5*2, 75*5*2
    Hanging cleans 70*3 75*3*3
    Tricep bar rows 80*5, 85*5, 90*5, 95*5
    BB goodmornings 50*5*4

    September 19, 2012 at 8:51 am #25378
    BenW
    Guest

    19/9

    BB bench 110*8*3
    Tricep bar 100*5, 105*5, 105*5*2
    Single arm DB press 30*5, 35*5, 40*5*2
    Wide cable rows 70*5, 75*5, 80*5*2
    Dips 30*6, 40*5,4
    Ab wheel 8*4
    Bike 20mins
    Hanging abs 10*4

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