William Sperling Training Log - Strength Training Programs for Beginners to Elite Athletes

This topic is empty.

Viewing 15 posts - 1 through 15 (of 18 total)

1 2 →

Author
Posts
August 24, 2012 at 7:37 am #23654
WilliamSperling
Guest
So, missing records on a couple of days, but here is a good start.
Key
SQ = Squat
BP = Bench Press
DL = Deadlift
C = Conventional
S = Sumo
BW = Bodyweight
GHR = Glute Ham Raises
BB = Blue Band
RB = Red Band
PB = Purple Band
YB = Yellow Band
BOLD RED = Failed
24/08/12 – GS Day 3
Stretching
Deficit S DL – 40*8, 60*8, 70*8, 80*8, 85*5*3
Alternating Fat Grip Rack Pulls – S60*6, C80*6, S80*6, C80*6
Poor Man’s GHR – BB*8, RB*9, RB*5, RB*5, BB*5
Seated Rows – 45*8, 55*8, 60*8
Reverse Hypers – 15*8, 25*8, 15*10
Hanging Abs – BW
Decline Crunches – 8*8*3
Thanks again Kevin and Steve for this awesome opportunity. OCEANIA’s 2013 WOO!
August 30, 2012 at 7:43 am #25400
WilliamSperling
Guest
Week#2
28/08/12 – GS Day 4
Stretching
Zercher Front SQ – 40*8, 60*8, 70*8, 80*8, 85*5*3
Cambered Bar SQ – 40*8*4
Standing Good Mornings – 6*4
Bench Pull (weight excl. bar) – 10*10, 20*6, 25*6
Rotators – 5*8*4
Hanging Ab’s – BW*12*2, BW*10*2
Overhead SQ – 0(Wooden Bar)*8*4
29/08/12 – GS Day 5
Stretching
Fat Grip BP – 40*8, 60*7, 70*6, 75*5, 80*5, 85*5
Tricep Bar – 60*5, 65*5, 70*5*3
Dumbbell Pullover – 20*10*4
Wide Rows – 45*6*4
Dumbbell Flies – 12*10*4
Superset ^ Rear Deltoid Flies – 5*10, 7*10*3
Dips – BW*15, BW*12, BW*10*2
Reverse Grip Pull Ups – BW*10*4
Rolling Ab’s – BW*8*4
Hanging Ab’s – BW*10*2
30/08/12 – GS Day 6
Stretching
Deficit Sumo DL – 50*8, 60*8, 70*8, 80*8, 85*5, 90*5
Fat Grip Alt. Rack Pulls – S60*6, C70*6, S75*6, S80*6
Seated Rows – 60*8*4
Upper Back Extension – 20*6, 20 YB*6*2, 30 YB*6
Poor Man’s GHR – RB*3 BB*6, PB RB*10, RB*2 BB*6
Reverse Hypers – 10*8*2
Hanging Ab’s – BW*12*4
Stretching
August 30, 2012 at 7:46 am #25401
WilliamSperling
Guest
Note – Left Hand losing grip after a few reps of 80kg on the Fat Grip Alt. Rack Pulls.
September 8, 2012 at 1:17 am #25402
WilliamSperling
Guest
Week#3
04/09/12 – GS Day 7
Stretching
Zercher Front SQ – 50*8, 60*8, 65*8, 65*5*3
Cambered Bar SQ – 40*8*4
Bench Pull (weight excl. bar) – 40*8*3, 45*8
Rotators – 7*8*4
Hanging Ab’s – BW*10*4
Wide Box SQ – 30*2*8
Note – The exercises were a little lighter today because of fatigue. Need more sleep and more consistent eating.
05/09/12 – GS Day 8
Stretching
Fat Grip BP – 40*8, 60*8, 70*6, 80*5, 85*5, 90*5
(Outer) Bench Log – 65*5, 75*5
(Inner) Bench Log – 75*5, 77.5*5, 80*5
Dumbbell Pullover – 20*10*4
Wide Rows – 45*6, 50*6, 55*6, 60*6
Dumbbell Flies – 12*10, 15*8*3
Superset ^ Rear Deltoid Flies – 7*10*4
Dips – BW*15*2, BW*12*2
Reverse Grip Pull Ups – BW*10, 5*10, 5*8, 5*7
Front Raises – 5*8*4
Rolling Ab’s – BW*6*2
Hanging Ab’s – BW*10*2
07/09/12 – GS Day 9
Stretching
Deficit Sumo DL – 40*8, 60*8, 70*8, 80*8, 90*5, 95*5*2
Fat Grip Alt. Rack Pulls – S60*6, C70*6, S80*6, S85*6
Seated Rows – 55*6, 60*6, 65*6, 70*6
Barbell Rows – 40*8, 50*8*4
Poor Man’s GHR – BB*7, BB*8*3
Reverse Hypers – 15*8*4
Hanging Ab’s – BW*12, BW*10*3
September 19, 2012 at 8:48 pm #25403
WilliamSperling
Guest
Week#4
11/09/12 – GS Day 10
Stretching
Back SQ – 40*8, 60*8, 80*8*3
Pause SQ (3s) – 60*3*4
Zercher SQ – 40*5, 50*5, 60*5*2
Clean Pull Off Blocks – 40*3*4
Tricep Bar Bench Pull – 40*5, 50*5, 60*6, 70*5, 60*5
BB Goodmorning – Bar*5, 5*5*3
Hanging Ab’s – BW*10*4
12/09/12 – GS Day 11
Stretching
BP – Bar*8, 40*6, 60*6, 70*8*4
Tricep Bar – 40*5, 60*5, 70*5, 75*5
One Armed DB Press – 15*5, 17*5, 20*5, 25*5
Wide Rows – 45*6, 55*6, 60*5, 65*5, 45*5
Dips – BW*15, 5*12, 10*10*2
Hanging Ab’s – BW*10*4
Superset ^ Reverse Grip Pull Ups – BW*8*4
13/09/12 – GS Day 12
Stretching
S DL – 40*8, 60*8, 80*8*3
Deficit C DL – 60*8*4
BB Shrugs – 60*8*2, 80*8*3
Bench Pull – 50*8*4
Goodmornings – 20*8, 30*8*2
DB Rows – 20*8*4
Stretching – Chest
Hanging Ab’s – BW*10*4
September 19, 2012 at 9:01 pm #25404
WilliamSperling
Guest
Week#5
18/09/12 – GS Day 13
Stretching – Hips, Hams
Back SQ – Bar*8*2, 40*8, 60*8, 85*8*3
Pause SQ (3s) – 60*3*4
Zercher SQ – 60*5*2, 70*5*2
Clean Off Blocks – 40*3, 50*3
Tricep Bar Pulls – 50*5, 60*5, 70*5*2
BB Goodmornings – 5*5*4
Stretching – Hips, Hams
19/09/12 – GS Day 14
Stretching – Hips, Hams, Chest
BP – Bar*8, 40*8, 60*8, 75*8*3
Tricep Bar – 60*5
One Arm DB Press – 15*5, 17*5, 20*5, 25*5
Wide Rows – 45*6, 55*6, 60*6, 65*6
Dips – BW*10, 20*6*3
Hanging Ab’s – BW*10*4
Stretching – Hips, Hams
21/09/12 – GS Day 15
Stretching – Hams, Hips
S DL – 40*8, 60*8, 90*8*3
Deficit C DL – 60*5,70*5*3
BB Shrugs – 60*8, 70*5, 80*5, 80*8
Bench Pull – 50*8*4
Goodmornings – 30*8*4
DB Rows – 20*8, 25*8*3
Hanging Ab’s – BW*10*4
Stretching – Hips, Hams.
September 20, 2012 at 8:18 am #25405
WilliamSperling
Guest
Have pulled the trap muscle at the bottom of the muscle near the bottom of the back of the rib cage. Dipping the head hurts, keeping it up is fine. Think it will be ok for Deadlifts… Hopefully recovered by tuesday.
October 6, 2012 at 12:30 am #25406
WilliamSperling
Guest
Week#6
25/09/12 – GS Day 16
Stretching – Hips, Hams
Back SQ – Bar*5*2, 40*5, 60*5*2, 80*2, 90*5*2, 90*5 Belt
Pause SQ Chains(3s), 60*3*4(60 Chains)
Zercher SQ – 65*5, 70*5, 80*5
Clean off Blocks – 50*3*4
Tricep Bar Pulls – 50*6, 60*5, 70*5, 80*5
Goodmornings – 22*5, 32*5*3
26/09/12 – GS Day 17
BP – Bar*5, 40*5*2, 60*5, 70*5, 80*5
HT Tricep Bar – 52*5, 62*5, 72*5, 77*5
One Armed DB Press – 17.5*5, 20*5, 25*5, 30*5
Wide Rows – 45*6, 50*6, 55*6, 60*6
Dips – 10*8, 20*6, 30*6*2
Hanging Ab’s – BW*10*4
Reverse Grip Pull Up’s – BW*10*4
Stretching
28/09/12 – GS Day 18
Stretching
S DL – 40*5, 60*5, 80*5, 95*5, 105*5*3
Deficit C DL – 85*5*4
BB Shrugs – 80*5, 90*5, 95*5, 100*5
Bench Pull – 60*5*4
Goodmornings – 30*5, 40*5*3
DB Rows – 25*8, 30*8*3
Hanging Ab’s – BW*10*4
October 6, 2012 at 1:02 am #25407
WilliamSperling
Guest
Week#7
02/10/12 – GS Day 19
Back SQ – Bar*5, 40*5, 60*5*2, 80*5, 95*5, 105*5*3
Pause SQ Chains(3s) – 60*3*4
Zercher SQ – 80*3, 90*3, 100*1, 112.5*1
Clean off Blocks – 40*3, 50*3*2, 55*3
Tricep Bar Pulls – 60*5, 70*5, 80*5*2, 60*6
Goodmornings – 22*5, 35*5, 42*5, 52*5
03/10/12 – GS Day 20
BP – Bar*5, 40*5, 60*5, 80*2, 85*5*3
Tricep Bar – 60*5, 70*5, 80*5, 85*5
One Armed DB Press – 17*5, 20*5, 25*5, 30*5
Wide Rows – 45*6, 50*6, 55*6, 60*6
Dips – 10*8, 20*8, 30*8, 40*8
Hanging Ab’s – BW*10*4
Reverse Grip Pull Up’s – BW*6*4
05/10/12 – GS Day 21
S DL – 40*5, 60*5*2, 80*5, 100*5, 115*5*3
Deficit C DL – 100*3*4
BB Shrugs – 80*5, 90*5, 100*5*2
Bench Pull – 60*5*2, 50*6*2
Poor Man’s GHR – RB PB*8*3, RB*5
DB Rows – 30*8*4
October 28, 2012 at 8:58 pm #25398
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.
November 15, 2012 at 7:14 am #25408
WilliamSperling
Guest
Week#8
09/10/12 – GS Day 22
Stretching
Back SQ – Bar*5, 40*5, 60*5, 80*5, 100*2, 112.5*5*3
Pause SQ Bands(3s) – 60*3*4
Front SQ – 70*3, 80*3*3
Clean off Blocks – 40*3, 50*3*2, 55*3
Tricep Bar Pulls – 70*5*2, 80*5*2, 60*6
Goodmornings – 20*5, 35*5, 45*5
10/10/12 – GS Day 23
Stretching
BP – Bar*8, 40*5, 60*5, 80*2, 90*5*3, 60*1
Tricep Bar – 70*5, 75*5, 80*5, 85*5
One Armed DB Press – 25*5*2, 30*5*2
Wide Rows – 45*6, 50*6, 55*6, 60*6
Dips – 10*8, 20*8, 30*6, 40*6
11/10/12 – GS Day 24
Stretching
S DL – 40*5, 60*5, 80*5, 110*2, 130*5*3
Deficit C DL – 100*3*4
Rack Lockouts – 140*3, 160*3, 180*3*2
Bench Pull – 50*6*2, 55*5*2
Poor Man’s GHR – RB PB*6*4
DB Rows – 30*8*4
Hanging Ab’s – BW*10*4
November 15, 2012 at 7:22 am #25409
WilliamSperling
Guest
Week#9
16/10/12 – GS Day 25
Stretching
Back SQ – Bar*5, 40*5, 60*5, 80*3, 100*2( BELT), 120*1( LightWRAPS), 130*3*3( SUITstrapsDown)
Pause SQ Bands(3s) – 60*3*4
Front SQ – 70*3, 75*3, 80*3, 85*3
Clean off Blocks – 40*3, 50*3*2, 55*3
Tricep Bar Pulls – 70*5*2, 80*5*2
17/10/12 – GS Day 26
Stretching
BP – Bar*8, 40*5, 60*5, 80*3, 92.5*3, 95*1
Tricep Bar – 70*5, 75*5, 80*5, 85*5
One Armed DB Press – 25*5*2, 30*5*2
Wide Rows – 45*5*4
Dips – 10*8, 20*8, 30*6, 40*6
19/10/12 – GS Day 27
Stretching
S DL – 40*8, 60*5, 80*5, 100*3, 130*3( SUIT), 140*3*3
Rack Lockouts – *3, *4
Poor Man’s GHR – BB*8, BB*5
DB Rows – 30*8*4
Hanging Ab’s – BW*10*4
November 15, 2012 at 7:32 am #25410
WilliamSperling
Guest
Week#10
22/10/12 – GS Day 28
Stretching
Back SQ – Bar*5, 40*5, 60*3, 80*3, 100*2( SUITstrapsDown), 120*1( LightWRAPS BELT), 140*3*2( SUITstrapsUP), 140*1(contestSingle)
Pause SQ Bands(3s) – 60*3*4
Bench Pulls – 40*6, 50*6, 60*3, 65*3
24/10/12 – GS Day 29
Stretching
BP – Bar*8*2, 40*5, 60*3, 80*3, 90*1, 95*3, 100*1*2( looseSHIRT)
Bench with Blocks – 110*3*3
Bench Pulls – 40*7, 50*6*3
Hanging Ab’s – BW*12*4
26/10/12 – GS Day 30
Stretching
S DL – 40*5, 60*5, 80*3, 100*2, 130*1( SUIT), 150*3*2, 150*1(contestSingle)
DL with Bands – 140ish*3, 160ish*3, 170ish*3
Reverse Hypers – 10*10*2
Hanging Ab’s – BW*10*4
November 15, 2012 at 7:40 am #25411
WilliamSperling
Guest
Week#11
29/10/12 – GS Day 31
Stretching
Back SQ – Bar*5, 40*5, 60*3, 80*3, 100*2( SUITstrapsDown), 130*1( LightWRAPS BELT), 150*3*2( SUITstrapsUP), 150*1(contestSingle)
Bench Pulls – 40*8*3 superSet
Pull Ups – 10*8, 20*6
31/10/12 – GS Day 32
Stretching
BP – Bar*8*2, 40*5, 60*5, 80*3, 92.5*1, 97.5*3
Bench with Blocks – 112.5*3*3
Bench Pulls – 55*6*3
02/11/12 – GS Day 33
Stretching
S DL – 60*5, 80*3, 100*2, 120*1( SUITstrapsDown), 140*1( SUITstrapsUP), 160*3, 160*2(contestSingle)
S DL with Bands – 180ish*3, 190ish*3, 200ish*3
Reverse Hypers – 20*10*3
Hanging Ab’s – BW*10*4
November 15, 2012 at 7:46 am #25412
WilliamSperling
Guest
Week#12
05/11/12 – GS Day 34
Stretching
Back SQ – Bar*5, 40*5*2, 60*3, 80*3, 100*2( SUITstrapsDown), 120*1( SUITstrapsUP), 145*3*2( lightWRAPS), 160*2, 160*1(contestSingle)
Bench Pulls – 40*8*3
07/11/12 – GS Day 35
Stretching
BP – Bar*8, 40*5, 60*5, 80*3, 90*1, 95*1*2( looseSHIRT), 100*1(contestSingle)
Tricep Log – 65*5, 75*5
Tricep Bar Pulls – 40*6, 45*6, 50*6, 55*6
09/11/12 – GS Day 36
Stretching
S DL – 60*5, 80*3, 100*2, 125*1( SUITstrapsDown), 150*1( SUITstrapsUP), 170*3*2
Pull Up’s – BW*8*3
Reverse Hypers – 20*7*3
Author
Posts

Viewing 15 posts - 1 through 15 (of 18 total)

1 2 →

You must be logged in to reply to this topic.