William Sperling Training Log

[WilliamSperling]

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!

[WilliamSperling]

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

[WilliamSperling]

Note – Left Hand losing grip after a few reps of 80kg on the Fat Grip Alt. Rack Pulls.

[WilliamSperling]

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

[WilliamSperling]

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

[WilliamSperling]

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.

[WilliamSperling]

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.

[WilliamSperling]

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

[WilliamSperling]

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

[gsengineer]

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.

[WilliamSperling]

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

[WilliamSperling]

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

[WilliamSperling]

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

[WilliamSperling]

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

[WilliamSperling]

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

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