Ben’s Training log

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[BenW]

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

[Author]

Posts