Luke's Powerlifting Log

[Luuuuuukey]

Hey!

I'll give a bit of background information before diving into logging my training.

I'm Luke, I'm 23 and from England. I've been training and competing for about 2 and a half years now. Things went pretty well for me up until the summer of 2011, I then damaged the anterior cruciate ligament in my right knee and everything went downhill. A couple of months off training, followed by some major weight loss after being selected to lift for England in a lighter weight category than normal have meant that my lifts are way down.

I lift at 66 or 74kg, planning to gain some weight over the coming months so that 74kg is my weight all the time.

PBs at those weights are:

66kg Equipped
Squat- 195kg
Bench- 110kg
Deadlift- 185kg

74kg Equipped
Squat- 215kg
Bench- 125kg
Deadlift 190kg

I'm staying away from lifting in gear for a while now, I just want to concentrate on getting my strength back to where it was and my bodyweight up a bit.

The plan to get things back to where they were and beyond is like this...

Squat: Keeping things really simple, working up 5kg per week doing 3x5.
Bench: Paused singles twice a week, touch and go singles twice a week, each lot of singles followed by a touch and go set with a certain weight which will increase as I get more reps with it.
Deadlift: Giving 531 a try for this.

I train on my own the majority of the time, but train with a powerlifting club as often as work and other commitments will allow. My coach set me off with the high frequency bench plan, it seems to have been working well for the past month or so now that I've got used to increase in work. Squat and deadlift are starting to tick over nicely again now my knee is behaving.

So yeah, that's a brief introduction to me. Posts from now on will be logging my training rather than just chatting ****!

[Luuuuuukey]

Bench Press- Paused Singles
Bar x 2 x 10
50kg x 10
65kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg x 1
TNG
75kg x 6
Feet up
60kg x 10

Lat Pull Downs
40kg x 4 x 10

Paused DB Bench Press
20kg x 4 x 10

All pauses were for a 2 count.

Barbell Curl
35kg x 10

First session of 2012 out of the way. Everything went well and felt good, hopefully that is a sign of things to come this year!

[Luuuuuukey]

Bench Press All TNG
Bar x 2 x 10
50kg x 10
65kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg x 1
90kg x F
75kg x 3

Not happy with today's benching really. Everything flew up until the 90kg attempt. It was moving albeit slowly, then my spotter got involved. So I'm counting it as a fail even though I ended up finishing the lift because I got a bit of help I didn't want/need.

Machine Chest Supported Row
40kg x 4 x 10

Going to go back to not doing any chest or tricep related assistance. I did DB bench after regular bench yesterday and I think I may have overdone it a little. I'll only do a bit of assistance when its a non-bench day afterwards. Keep it simple Luke! Stick to the plan!

[Luuuuuukey]

Deadlift
67.5kg x 5
85kg x 5
100kg x 3
117.5kg x 3
135kg x 3
150kg x 4
97.5kg x 5 x 10

Planned to squat today as well, but my knee felt a bit tender at work, so I didn't risk it. I will squat tomorrow or Friday instead.

[Luuuuuukey]

Bench Press Paused Singles
Bar x 2 x 10
50kg x 10
65kg x 1
70kg x 1
75kg x 1
80kg x 1
75kg x 5

Face Pulls
50kg x 4 x 10

Rope Attachment Cable Bicep Curls
30kg x 4 x 10

[AZmusclefreak]

Knee injuries are tough bro. itz also to brute shiot converting kg's in my head lolz!!!!ZZZ. Keep up the strong work!

[Luuuuuukey]

Knee injuries are tough bro. itz also to brute shiot converting kg's in my head lolz!!!!ZZZ. Keep up the strong work!

Starting from my next training session I'll put the weights in lbs as well then! Gotta keep the people from other countries round the world happy :)

[Luuuuuukey]

Squat
Bar x 2 x 5
65kg (143lbs) x 5
85kg (187lbs) x 3
105kg (231lbs) x 3 x 5

Bench Press All TNG
Bar x 2 x 10
50kg (110lbs) x 10
60kg (130lbs) x 1
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
90kg (198lbs) x 1
75kg (165lbs) x 6
60kg (130lbs) x 8- All paused for 2 seconds.

Low Pulley Row
40kg (88lbs) x 4 x 10

Hamstring felt tight as hell after deadlifting on Wednesday. Got through the squats without any drama though. Its starting to come back, slowly.

[Luuuuuukey]

Bench Press Paused Singles
Bar x 2 x 10
50kg (110lbs) x 10
60kg (130lbs) x 1
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
75kg (165lbs) x 7

Lat Pull Downs
40kg x 5 x 10

[Luuuuuukey]

Bench Press All TNG
Bar x 2 x 10
50kg (110lbs) x 10
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
87.5kg (192lbs) x 1
75kg (165lbs) x 6

Didn't feel quite as snappy as yesterday so I went for 87.5kg as my top weight, rather than 90kg. Its all about not missing the singles and increasing the reps I can do with 75kg at the minute. I'm up to getting 6 reps pretty much every time so progress is being made!

Machine Chest Supported Rows
40kg (88lbs) x 5 x 10

High rep back work seems to work quite well for me when combined with relatively low rep bench stuff.

[Luuuuuukey]

Deadlift
67.5kg (148lbs) x 5
85kg (187lbs) x 5
100kg (220lbs) x 3
125kg (275lbs) x 5
142.5kg (313lbs) x 3
160kg (352lbs) x 2
97.5kg (214lbs) x 5 x 10

Squatting will have to wait until Friday again. Pleased with how the deadlifts went, 160kg for 2 was so simple. Strength is definitely on its way back! :)

[Luuuuuukey]

Bench Press Paused Singles
Bar x 2 x 10
50kg (110lbs) x 10
60kg (130lbs) x 1
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
75kg (165lbs) x 6

Face Pulls
50kg (110lbs) x 5 x 10

[Luuuuuukey]

Bench Press All TNG
Bar x 2 x 10
50kg (110lbs) x 10
60kg (130lbs) x 1
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
90kg (198lbs) x 1
75kg (165lbs) x 7
60kg (130lbs) x 5- All paused for 3 seconds.

Paused DB Bench Press
22kg DBs (48lbs) x 3 x 10

Low Pulley Row
40kg (88lbs) x 5 x 10

No squatting again. This time because the rack was in use the whole time I was in the gym. Tomorrow!

[Luuuuuukey]

Squat
Bar x 5
60kg (132lbs) x 5
80kg (176lbs) x 5
100kg (220lbs) x 2
110kg (242lbs) x 3 x 5

All rather simple. Done in just under 20 minutes as well because I forgot the gym closes early on weekends!

[Luuuuuukey]

Bench Press Paused Singles
Bar x 2 x 10
50kg (110lbs) x 10
60kg (130lbs) x 1
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
75kg (165lbs) x 8

Lat Pull Downs
45kg (99lbs) x 3 x 10

Everything felt so easy today. Still not really lifting weights that I know I'm capable of, but its still pleasing how simple everything is feeling again.

[Luuuuuukey]

Bench Press All TNG
Bar x 2 x 10
50kg (110lbs) x 10
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
90kg (198lbs) x 1
75kg (165lbs) x 7

Machine Chest Supported Rows
45kg (99lbs) x 3 x 10

Singles felt so, so easy today! Just need to up the reps with 75kg a little bit more and then I can up the weights across my benching. This frequent benching seems to be working nicely.

[Luuuuuukey]

Deadlift
70kg (154lbs) x 5
87.5kg (192lbs) x 5
105kg (231lbs) x 3
112.5kg (247lbs) x 5
130kg (286lbs) x 5
147.5kg (324lbs) x 6

Deadlifts felt a little slow, but not too hard. No time for anything else today because of work. For the last 2 weeks I haven't been able to squat and deadlift in the same session because of time constraints, so I think I might admit defeat on that front and have a seperate day solely for squats on a Saturday. Maybe.

[Luuuuuukey]

Bench Press Paused Singles
Bar x 2 x 10
50kg (110lbs) x 10
60kg (130lbs) x 1
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
75kg (165lbs) x 8

Face Pulls
55kg (121lbs) x 3 x 10

[Luuuuuukey]

Squat
Bar x 5
60kg (132lbs) x 5
80kg (176lbs) x 5
105kg (231lbs) x 2
115kg (253lbs) x 3 x 5

Bench Press All TNG
Bar x 2 x 10
50kg (110lbs) x 10
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
90kg (198lbs) x 1
75kg (165lbs) x 7

Low Pulley Rows
45kg (99lbs) x 3 x 10

Squats felt quite tough, but its the most I've done for 5s since my knee problems started in the summer of 2011. Its still way off the best I've done for 5s, but its coming back. Slow and steady wins the race.

[GettinFatstrong]

oh its you from sugden barbell ... i got banned from there long ago.. its reevesy btw.

[Luuuuuukey]

oh its you from sugden barbell ... i got banned from there long ago.. its reevesy btw.

Yeah I post there. Got to the point where the only people posting in my journal were people I know and talk to about my training anyway, so I thought I'd move my journal somewhere else for a change.

Why did you get banned?

[Luuuuuukey]

Bench Press Paused Singles
Bar x 2 x 10
50kg (110lbs) x 10
60kg (130lbs) x 1
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
75kg (165lbs) x 9

Machine Chest Supported Rows
45kg (99lbs) x 4 x 10

Reps on 75kg are increasing. Soon time to up the weights on the bench press! :)

[Luuuuuukey]

Bench Press All TNG
Bar x 2 x 10
50kg (110lbs) x 10
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
90kg (198lbs) x 1
75kg (165lbs) x 7

Lat Pull Downs
45kg (99lbs) x 4 x 10

Hit the rack with the 5th rep on 75kg. Really put me off. Bit annoying.

[Luuuuuukey]

Deadlift
70kg (154lbs) x 5
87.5kg (192lbs) x 5
105kg (231lbs) x 3
120kg (264lbs) x 3
137.5kg (302lbs) x 3
155kg (341lbs) x 4

Smooth and nice.

[Luuuuuukey]

I'm not going to be able to train again until Monday because of work commitments. Got a couple of 13 hour days over the weekend, so instead of squeezing in tiny sessions I've decided to leave it until Monday and hit next week fresh. I've already trained 3 times this week anyway.

[Luuuuuukey]

Bench Press Paused Singles
Bar x 2 x 10
50kg (110lbs) x 10
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
75kg (165lbs) x 8

Lat Pull Downs
45kg (99lbs) x 3 x 10
55kg (121lbs) x 5
45kg (99lbs) x 2 x 10

Just fancied feeling something a bit heavier on the pull downs for the first time in ages. Bench press all felt wicked, disappointed to only get 8 with my reps though. Starting to get a little frustrating.

[Luuuuuukey]

Squat
Bar x 2 x 5
60kg (132lbs) x 5
80kg (176lbs) x 5
100kg (220lbs) x 3
120kg (264lbs) x 3 x 5

Bench Press All TNG
Bar x 10
50kg (110lbs) x 10
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
90kg (198lbs) x 1
75kg (165lbs) x 8

Machine Chest Supported Rows
45kg (99lbs) x 3 x 10
55kg (121lbs) x 5
45kg (99lbs) x 2 x 10

Squats were hard, but no harder than 115kg for 3x5 was before. So I guess that means some progress is being made. Again, bench press felt snappy, but still only 8 reps with 75kg. Not happy about that.

[Luuuuuukey]

Deadlift
70kg (154lbs) x 5
87.5kg (192lbs) x 5
105kg (231lbs) x 3
130kg (286lbs) x 5
147.5kg (324lbs) x 3
162.5kg (357lbs) x 2

Shrugs
60kg (132lbs) x 3 x 10

Haven't done shrugs in absolutely ages, just fancied some light ones for a change.

Deadlifts were nice and simple again. Feeling good.

[Luuuuuukey]

Bench Press Paused Singles
Bar x 2 x 10
50kg (110lbs) x 10
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
75kg (165lbs) x 9

Face Pulls
55kg x 5 x 10

So close to getting the 10 reps. Just couldn't quite lock it out though. Tomorrow or next week hopefully.

[Luuuuuukey]

Bench Press All TNG
Bar x 2 x 10
50kg (110lbs) x 10
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
90kg (198lbs) x 1
75kg (165lbs) x 9

Low Pulley Row
45kg (99lbs) x 5 x 10

[Luuuuuukey]

Bench Press Paused Singles
Bar x 2 x 10
50kg (110lbs) x 10
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
75kg (165lbs) x 10

Lat Pull Downs
50kg (110lbs) x 3 x 10

Finally got the 10 reps I've been looking for with 75kg. Everything bench related will move up 5kg next week. So 90kg will be the top weight for paused singles, 95kg the top for TNG singles and 80kg will be the weight I hit reps with. Pleased to have finally got past that.

[Luuuuuukey]

Bench Press All TNG
Bar x 2 x 10
50kg (110lbs) x 10
65kg (143lbs) x 1
70kg (154lbs) x 1
75kg (165lbs) x 1
80kg (176lbs) x 1
85kg (187lbs) x 1
90kg (198lbs) x 1
75kg (165lbs) x 9

Machine Chest Supported Rows
55kg (110lbs) x 3 x 10

Done. Start work early so no time for anything else. Don't mind that though, I prefer to get in and out of the gym pretty quick.