William Sperling Training Log

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  • #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!

    #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

    #25401
    WilliamSperling
    Guest

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

    #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

    #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

    #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.

    #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.

    #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

    #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

    #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.

    #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

    #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

    #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

    #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

    #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

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