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Powerlifting / strength training

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    Well a friend suggested i start a training log here, so here it is and ill try not to forget to update it.

    Currently i'm following the 5 3 1 program and have been for the past couple of months, though i usually do 2 heavy sets instead of 1 for each lift and skip the deload each cycle until i feel i actually need it.

    At the moment im about 80kg and my best lifts so far are:
    squat 205 x2
    bench 140 x1
    Deadlift 215 x2

    In terms of goals, i want to get my squat to 220 for a single or double, bench i have no idea as i just hit my long term goal of 3 plates each side last session, and a deadlift of 240 would be pretty good.
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    05/12

    Squats

    160 x3
    180 x2
    200 1x3,4

    First set on 200 felt really shaky and nearly failed the 3rd rep. Form on 2nd set was much better so pretty happy with 4 which is a pr.

    Went and had a 10 minute lie down in the stretching area as i felt completely dead.

    Leg press

    410kg x10
    450kg x7

    Normally do leg extensions for the hell of it but not today as i wanted to make it home.
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    You are strong. Impressed with lifts. How tall are you? And do you compete?
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    Pretty decent lifts
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    Strong lifts man!
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    Thank you. I'm 5'7 roughly and havent competed yet, though im hoping to at some point next year.
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    9/12

    Was expecting an awful session today as i had about 4 hours sleep and was in uni all day...

    Deadlift

    170 x3
    200 x2
    220 x2 (pr)

    Close grip bench (as i missed my bench session this week)

    80 x12
    100 x8 x7 x6

    Light good monrings

    100 2x8

    Pretty okay session considering i was falling asleep between sets.
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    nice man
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    Subbed.
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    Missed my squat session on monday as ive been working non stop for the past few days to try and get my essays finished before the deadline, and so have barely been eating or sleeping either.

    14/12

    Bench press

    100kg x5
    112.5kg x3
    127.5kg 4x4

    Felt pretty awful really and i should have got 5.

    Skull crushers

    80kg x10
    90kg 3x10

    Lat pull downs (usually do pull ups but was feeling lazy)

    70 x10
    75 x10
    80 x10
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    90kg skullcrushers?! :eek: Impressive.
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    Nice.
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    Strong- Subbed
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    Been a while since ive been so was expecting to be be fairly weak, made worse by the fact i am really ill at the moment...

    06/01

    Deadlift

    180kg x5
    190kg x4

    Both sets the weight felt reasonably light, just i had very little energy.
    Really wanted to get out of the gym at this point as i just felt horrible, so just rushed the rest of my workout.

    Good mornings

    100kg 2x8

    Lat pull downs

    70kg 3x10

    I think i'm probably 5-10kgs down on all 3 lifts so will take a couple weeks to get my strength back up.
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    (Original post by Andrei)
    Been a while since ive been so was expecting to be be fairly weak, made worse by the fact i am really ill at the moment...

    06/01

    Deadlift

    180kg x5
    190kg x4

    Both sets the weight felt reasonably light, just i had very little energy.
    Really wanted to get out of the gym at this point as i just felt horrible, so just rushed the rest of my workout.

    Good mornings

    100kg 2x8

    Lat pull downs

    70kg 3x10

    I think i'm probably 5-10kgs down on all 3 lifts so will take a couple weeks to get my strength back up.
    Nice. Shouldn't be long until you have fully recovered. Just curious how long have you been lifting for ?

    You have impressive squat and bp for your height/ weight :P
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    Hmm not sure exactly, a few years or so with a couple of 6 month breaks in there somewhere. I started squatting about a year and a half ago though.
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    (Original post by Andrei)
    Hmm not sure exactly, a few years or so with a couple of 6 month breaks in there somewhere. I started squatting about a year and a half ago though.
    I see. Nonetheless strong stuff!
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    11/01

    Bench press

    100kg 1x5
    115kg 2x5

    Tricep pushdown

    40kg x12
    50kg 2x10

    Lat raises

    10kg 3x12

    Went fairly light as its been close to a month since i last benched. Form was a little off and i felt much weaker. Probably going to take a few more bench sessions to get back into it.
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    Okay so its been ages since i last trained properly and my body weight has gone down to about 73kg from not eating much over the last couple months.

    Either way i'm completely focused on getting my strength back to where it was and then getting even stronger, so going to be returning to 3 sessions a week (squat, bench deadlift).

    22/02

    Bench press

    100kg 5x5x4

    Squat

    140kg 2x5

    Felt weak all round, but was to be expected
    1-2 months of serious training and all will be well again.
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    feelbadforyou

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Updated: June 19, 2012
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