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Ben’s Training log

Home › Forums › Strength and Conditioning Training Logs › Powerlifting Training Logs › Ben’s Training log

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Viewing 15 posts - 16 through 30 (of 36 total)
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  • September 23, 2012 at 5:01 am #25379
    BenW
    Guest

    21/9

    Sumo deads 150*8*3
    Deficit Conv deads 120*5, 125*5*3
    BB shrugs 120*5*2, 130*5*2
    Bench pulls 70*5, 75*5*3
    Reverse goodmornings 50*5*4
    DB rows 50*5*4
    Roman chair 8*3, 6

    23/9

    Treadmill 20mins
    Speed squats 60*2*8
    Speed bench 60*2*8
    Speed deads 70*2*8
    Dips 40*5*4
    DB shoulder press 27.5*8*4
    ss/ Hammer curls 17.5*10*4
    Cable abs 96*14*4
    ss/ Overhead db tri’s 12.5*12*4
    Ab wheel 8*4

    September 26, 2012 at 9:15 am #25380
    BenW
    Guest

    25/9

    Squats 120*5*3
    Pause squats (2 secs with chains) 80*3*4
    Zercher squats 75*5 80*5*2, 85*6
    Hanging cleans 75*3*4
    Tricep bar row 90*5, 92.5*5, 95*5*2
    BB goodmornings 50*5*4

    26/9
    BB bench 115*5*3
    Tricep bar 105*5, 110*5*2 115*5
    Single arm db press 35*5, 40*5, 45*5*2
    Wide cable rows 80*5*4
    Dips 40*5,5,5,3
    Ab wheel 8*4
    Bike 20mins

    September 29, 2012 at 12:01 am #25381
    BenW
    Guest

    28/9

    Sumo deads 170*5*3 (hook grip last 2 sets)
    Deficit conv deads 130*5*4
    BB shrugs 130*5*4
    Bench pulls 70*5, 75*5*3
    Reverse goodmornings 50*5*2, 55*5*2
    DB rows 50*5*4
    Hanging abs 10*4

    September 30, 2012 at 4:01 am #25382
    BenW
    Guest

    29/9

    Treadmill 20mins
    Speed squats 60*2*8
    Speed bench 60*2*8
    Speed sumo deads 70*2*8
    Dips 45*5*4
    DB shoulder press 30*8*4
    ss/ Hammer curls 20*8*4
    Kneeling abs 14*4

    October 3, 2012 at 8:41 am #25383
    BenW
    Guest

    2/10

    Squats (trying lowbar) 130*5,5 added 40% wraps 130*5
    Pause squats 80 Chains *3*4
    Zercher squats 90*3, 100*1, 110*1, 120*1, 130*1, 140*1
    Tricep bar rows 95*5*4
    Hanging cleans 70*3, 75*3*3
    BB goodmornings 60*5*4

    3/10

    Bb bench 120*5*3 (1st rep pause)
    Tricep bar 110*5, 115*5*3
    Single arm DB press 45*5*4
    Wide cable rows 80*5*2, 85*5*2
    Dips 45*5*4
    AB wheel 10*4

    Bike 20mins

    October 5, 2012 at 9:52 pm #25384
    BenW
    Guest

    5/10

    Sumo deads 180*5*3
    Deficit conv deads 140*3, 150*3, 155*3, 160*3
    BB shrugs 10*5, 150*5*3
    Bench pulls 75*5*4
    Poor man’s GHR (blue band) 5*4
    DB rows 50*5*4
    ss/ Prone hold 1min *4
    Ab wheel 10*4

    October 10, 2012 at 8:27 am #25385
    BenW
    Guest

    7/10
    Treadmill 20mins
    Speed squats 65*2*8
    Speed bench 65*2*8
    Speed sumo deads 75*2*8
    Dips 50*5*3
    DB shoulder press 30*8*4
    ss/ DB hammer curls 20*10*4
    Kneeling abs 14*4
    ss/ DB overhead tri’s 12.5*10*4
    DB conc curls 15*8*4

    9/10
    Squats 140*5, 140*5 ( belt) 150*5 ( light wraps)
    Pause squats (blue band) 80*3*4
    Front squats 100*3*4
    Tricep bar rows 95*5*4
    BB goodmornings 60*5*4
    Hang cleans 75*3*2

    10/10
    Bike 20mins
    BB bench 130*5,5,4
    Tricep bar 110*5, 115*5, 117.5*5,4
    Cable rows 85*5*4
    Single arm db press 45*5*4
    Dips 40*5,4
    Ab wheel 10*4

    October 17, 2012 at 7:38 am #25390
    BenW
    Guest

    12/10

    Sumo deads 190*5*3
    Deficit conv deads 160*3*4
    Rack pulls 220*3*4
    Bench pulls 70*5*4
    Poor man’s GHR blue *4,3 blue red 8,8
    DB rows 50*5*4
    ss/ Hanging abs 10*4

    14/10
    Treadmill 20mins
    Speed squats 65*2*8
    Speed bench 65*2*8
    Speed sumo deads 80*2*8
    WG pullups bw*6*4
    Dips 50*5*3
    kneeling abs 14*4
    ss/ Db hammer curls 22.5*10*4
    DB shoulder press 32.5*8*4

    16/10
    Squats 150*3 (belt) 150*3 (30% wraps) 160*3(40% wraps)
    Pause squats blue band 80*3*4
    Front squats 70*3, 80*3, 90*3, 100*3
    Tricep bar rows 95*5*4
    Hang cleans 75*3*4

    17/10
    BB bench 135*3*3 (1st rep paused)
    Tricep bar 110*5, 115*5*2
    Cable rows 85*5*4
    Ab wheel 10*4

    October 22, 2012 at 10:43 am #25386
    BenW
    Guest

    19/10

    Sumo deads 200*3*3
    Reverse band deads 220*3, 240*3*3
    Poor man’s GHR 8, 8, 6, 6
    Ab wheel 10*4
    DB rows 50*5*4

    20/10
    Bike 20mins
    Roman chair 8*4
    Treadmill 10mins

    22/10

    Squats 160*3*2, 165*1 (comp single)
    Pause squats (bands chains) 80*3*3
    Bench pulls (thin bar) 55*5, 60*5*3
    Ab wheel 10*4

    October 28, 2012 at 8:54 pm #25363
    gsengineer
    Guest

    It’s the last 2 weeks of training before the South Auckland Novice Comp.I have to say that Ben & Will are showing that we made a good choice in picking them for the APA mentoring program.It’s good to see them in new territory and learning what powerlifting is all about and I for one am looking forward to contest day to see them put all the hard training to the test.

    October 29, 2012 at 8:12 pm #25391
    BenW
    Guest

    24/10

    Bench 140*1,2,2,2
    3 board 150*3*3
    Bench pulls 70*5*4
    Bike 20mins
    Hanging abs 10*4

    October 29, 2012 at 8:13 pm #25392
    BenW
    Guest

    26/10

    Sumo deads 210*3*3 (belt)
    Reverse Hypers 20*8*4
    Ab wheel 10*4
    Bike 20mins

    October 29, 2012 at 8:14 pm #25393
    BenW
    Guest

    27/10

    Bike 20mins
    Nuetral grip pullups bw*8, 10*6*3
    Db lat raises 12*12*4
    Reverse flys 10*8*4
    Roman chair 10*4
    Ab wheel 10*4

    October 29, 2012 at 8:15 pm #25394
    BenW
    Guest

    29/10

    Squats 165*3*2 (60% wraps belt) 165*1 (comp single, 80% wraps)
    Bench pulls (thin bar) 65*5*4
    Neutral grip pullups 10*6*4
    ss/ Ab wheel 10*4

    October 31, 2012 at 7:02 am #25387
    BenW
    Guest

    31/10

    Bench 145*2 (1st rep paused) 1*2 ( comp singles)
    3 board 155*3*3
    Bench pulls (thin bar) 65*5*4

    Bike 20mins

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