Home › Forums › Strength and Conditioning Training Logs › Powerlifting Training Logs › Road to a 900KG Total
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- September 3, 2012 at 8:30 pm #23742JonoRadich Guest30/08 Deadlift: Sumo dead: BARx8, 60x8x2, 100×8, 140×7, 160x6x3 
 Wide stance box squat: 60×5, 100×4, 130×4, 160x4x3
 Cable pull through: 4 sets 8 reps (up to 45k)
 Weighted hyper: 3 sets 8 reps (paused, 10k)
 Dumbell trap raise: 42x10x3 (paused)Abs: Hanging leg raises (short pause), 4 sets 10 reps Stretching: 30 mins First week with sumo off the floor, bit of a shock to the body but form was good. September 4, 2012 at 8:32 pm #23741JonoRadich Guest31/08 Tris, Shoulders & Back: CG dumbell press: 15×10, 22×8, 32×8, 42x6x4 superset CG press-up ( #3 band): 4 sets 5 reps 
 Seated bar press: 40×8, 65x8x3
 Seated dumbell lateral raise: 3 sets 8 reps (pause at top)
 CG pull-up: bwx7x4
 Dumbell row: 42x7x4
 WG high bar row: 50x8x4 (paused)
 Hammer curl: 17×7, 20x7x3Abs: Weighted decline crunches, 4 sets 8 reps Stretching: 5 mins Done in just over an hour. September 5, 2012 at 8:29 pm #23743JonoRadich Guest03/09 Squat: Low bar squat: BARx8x2, 60x7x2, 100×7, 140×6, 175x6x3 
 Pause squat (3 sec pause): 110x4x4
 Front squat: 70×8, 110x5x3
 Hip thrust: 60×8, 100x7x3Abs: Weighted crunches (3 sec pause), 5 sets 8 reps Stretching: 30 mins Good squat session, probably start using a belt next week. September 7, 2012 at 7:36 am #23744JonoRadich Guest04/09 Bench: WG bench press: BARx8, 40×8, 60x8x2, 90×6, 115x6x3 
 MG floor press ( #2 band): 107.5x4x4
 Dips: bwx7, (bw 10k)x5x3
 MG incline bar press: 60×8, 80x8x3Abs: Ab roller, 5 sets 8-10 reps ( band resistance) Stretching: 25 mins All reps paused on the bench. Good workout. September 9, 2012 at 8:49 am #23745JonoRadich Guest06/09 Deadlift: Sumo dead: BARx8, 60x8x2, 100×8, 140×6, 175x6x3 
 Reverse band sumo dead: 185×4, 205x4x3 (~30k deload)
 Good morning: 60×8, 80x7x3
 Reverse hyper: 3 sets 8 reps ( #3 band)Stretching: 30 mins Good pace. Bar speed good on top sets. September 9, 2012 at 11:39 pm #23746JonoRadich Guest07/09 Tris & Shoulders: Tricep bar press (warmup): BARx8, 40×8, 60×8 
 Tricep press-down: 4 sets 6 reps (up to 100k) superset Tricep bar press: 95x5x4
 Seated dumbell press: 20×9, 27×8, 35x7x3
 Dumbell lateral raise (forced eccentric): 12×9, 15x8x3
 Lying rear delt dumbell fly: 15×8, 17x8x3 (paused)
 Dumbell trap raise: 42×10, 52x12x3 (paused)Abs: 
 Lying leg raise (slow eccentric), 4 sets 8 reps
 superset with (non stop)
 Decline crunches (short pause), 4 sets 8 repsStretching: 5 mins Back to training back separately on Saturday. Fast workout. September 13, 2012 at 3:22 am #23747JonoRadich Guest08/09 Back & Bis: WG pull-up: bwx6, (bw 10k)x5x4 
 WG bar row (torso parallel with floor): 60×8, 80x7x5
 CG cable row: 4 sets 6 reps superset Rear delt contraction (short pause): 4 sets 6 reps
 RG pull-up: bwx5x4
 Ez-bar curl: 37.5×8, 47.5×6, 57.5x6x2Stretching: 5 mins Fast workout. Good finish to the week. September 17, 2012 at 8:16 pm #23748JonoRadich Guest10/09 Squat: Low bar squat: BARx8x2, 60x6x2, 100×6, 130×5, 160×5, 190x5x3 ( belt) 
 Safety bar low box squat: 120x3x3 ( 30k chains)Felt a twinge in my right quad on the box squats so left it that. September 17, 2012 at 8:23 pm #23749JonoRadich Guest12/09 Bench: WG bench press: BARx8, 40×8, 60x8x2, 90×6, 125x5x3 
 MG pin press: 100×4, 115x4x3 ( #2 band)Stretching: 10 mins All reps paused on the bench, weight felt the same as last week. Short workout due to physio appointment to access quad. September 17, 2012 at 8:33 pm #23750JonoRadich Guest14/09 Tris & Shoulders: CG dumbell press: 15×9, 22×8, 32×8, 50x5x3 superset CG press-up ( #3 band): 3 sets 5 reps 
 Seated bar press: 40×8, 70x7x3
 Band lateral raise: 3 sets 8 reps (pause at top)
 Lying rear delt dumbell fly: 22x6x4Abs: Weighted crunches (3 sec pause), 5 sets 8 reps Stretching: 5 mins September 23, 2012 at 7:48 am #23751JonoRadich Guest15/09 Back & Bis: CG pull-up: bwx7x5 
 Tricep bar prone row: 40×8, 60×8, 80x6x5, 60×8 (all paused)
 Safety bar upper back extension: 40×8, 50x8x3 ( #1 band)
 Dumbell curl: 17×8, 22×6, 27×6, 27×5 superset 22×3, 22×6Abs: 
 Decline crunches (short pause), 3 sets 8 reps
 superset with
 Lying leg raise (slow eccentric), 3 sets 8 repsShort fast workout, kept away from any exercises that would apply pressure to my strained quad. September 23, 2012 at 7:53 am #23752JonoRadich Guest18/09 Bench: WG bench press: BARx8, 40×8, 60x8x2, 100×5, 135x4x3 
 MG floor press ( #3 band): 125x3x3
 CG decline press: 100×6, 125x5x3
 WG incline bar press: 80×8, 100x6x3Abs: Ab roller, 4 sets 10 reps Stretching: 15 mins All reps paused on the bench. Bar speed good on top sets. September 25, 2012 at 11:36 pm #23753JonoRadich Guest21/09 Tris & Shoulders: Tricep bar press (warmup): BARx8, 40×8, 60×8, 90×6 
 Tricep press-down: 3 sets 5 reps (up to 100k) superset Tricep bar press: 110x5x3
 Seated dumbell press: 22×8, 32×8, 42x6x3
 Dumbell lateral raise (paused at top): 12x8x3
 Lying rear delt dumbell fly: 15×8, 20x8x3 (short pause)Abs: 
 Hanging leg raises (short pause), 4 sets 8 reps
 superset with
 Decline crunches (2 sec pause), 3 sets 8 repsStretching: 5 mins Tricep strength is progressing well. September 26, 2012 at 11:30 pm #23754JonoRadich Guest22/09 Back & Bis: WG pull-up: bwx6, (bw 15k)x5x4 
 Dumbell row: 42×7, 55x6x4
 Cambered bar prone row: 50×8, 60x6x4 ( band resistance)
 WG cable row: 4 sets 8 reps
 Bar row: 30×8, 40×8, 50×6, 60x6x2Abs: Lying leg raises ( #1 band), 4 sets 8 reps September 30, 2012 at 10:40 pm #23755JonoRadich Guest25/09 Bench: WG bench press: BARx8, 40×8, 60x8x2, 90×5, 120×3, 145x3x3 
 MG pin press: 135x3x3 ( #3 band)
 Dips: bwx7, (bw 20k)x5x3
 Incline dumbell press: 32×8, 50x6x3Abs: Ab roller, 5 sets 9 reps ( band resistance) Stretching: 15 mins All reps paused on the bench. Easiest 140 bench I’ve done. 
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