My strength training log- road to powerlifting

**orion792** · 05-12-2018, 07:26 PM

12.5.18
c1w3d4
ohp:
5x135lbsx5
amrap: 10x135@10 +2.5kg on 10rm
prone bb row (belt):
12x190x3
cgbp:
10x165x5 ls@9
neutral grip pullup:
7xbwx5 felt good. will evaluate if my arms hurt as I put this back in
dips:
6x25lbs
6x35lbs ditching dips,will do bb incline instead
tricep pushdown:
12x14x3
cable curl:
12x10
12x12 drop set 5x10 drop set 8x7
+ calves

**orion792** · 05-15-2018, 08:41 PM

14.5.18
c1w4d1

deadlift (belt):
5x355lbsx3
amrap: 10x355 +9.5kg on 10rm @10
Highbar Squat (belt):
10x255
10x265x2
hyperextension:
10xbw
8xbwx2
+glute machine 3x10

**orion792** · 05-16-2018, 04:36 PM

16.5.18
cw4d2
bp:
5x215lbsx3
amrap: 6x215 @10 bp felt like crap since last week
bb row:
10x235
10x225
10x215
neutral grip pull up:
5xbw
5x0lbs
5x25
5x10
db curl:
8x40x4
tricep pushdown
10x16
10x17x2
10x18
pec fly
10x170
10x190x2
+ calves

**orion792** · 05-19-2018, 10:13 AM

18.5.18
c1w4d3

Low bar squat (belt):
5x315x2
amrap: 10x315 +4.5kg on 10rm @9.5
hip thrust:
5x365
5x385
5x405
20 seconds iso hold with 405
leg extension:
10x12.5
10x125x2

happy with my final amraps on sq and dl, bp sucked. ohp today

**orion792** · 05-25-2018, 10:33 PM

19.5.18
c1w4d4

ohp:
5x140x2
amrap: 9x140 @10 terrible bar path, had at least 10-11 in me if I didn't mess it up
bb row:
12x225 @8.5
10x225 @8
bp:
8x185x2
7x175
+ some curls

After a 4 week cycle of kizen and 0 aches and pains, I crave a tsa cycle
intro week:
21.5.18
Squat (belt):
5x305x3
bp:
7x190x3
chest supported row:
6x190x3 @7
pause bp:
6x175 @7
6x180 @7.5
6x175 @7
+ lateral raises and db curls

23.5.18

deadlift (belt):
4x370x3 @7.5 missloaded,should have been 360.
bp:
5x200x4 ls@8.5
pendlay row: messed around with these,didn't like them too much
5x185x3 @7
bb row: 20x185
+ calves

25.5.18

Squat (belt):
7x290x3
ohp:
8x120x2 @7
hip thrust:
4x405x3 5" pauses. last rep paused for 10"
chest supported row:
10x190
10x210
10x190

**orion792** · 05-26-2018, 06:47 PM

26.5.18
tsa intro week, day 4 (cycle 7)
bp:
1x255
5x225 @10
pause deadlift (belt):
3x320x2
bb row:
5x225
5x235
5x245
5x255 @9.5
+ lateral raises and curls

**orion792** · 05-29-2018, 05:35 PM

28.5.18
c7w1d1
Squat (belt):
5x315x5 ls@7
bp:
7x195x4
chest supported row:
6x230x2 @8.5
6x210x2 @6.5
wide grip bp:
6x185 @6
6x195 @7
6x200 @9
6x190 @7.5
+ calves

**orion792** · 06-02-2018, 05:43 PM

30.5.18
c7w2d2
deadlift (belt):
4x375x4 ls@7
bp:
5x205x5 ls@ 8
bb row:
6x235x4

**orion792** · 06-02-2018, 05:46 PM

1.6.18
c7w2d3

Squat (belt):
7x300x4
ohp:
8x135 @8
hip thrust:
4x415 @6
4x435x2 @7.5
chest supported row:
10x210x3
10x190

**orion792** · 06-02-2018, 06:20 PM

2.6.18
c7w3d4
bp:
4x215x4 last rep paused 3 secs
p dl:
3x330x3 ls@7.5
p bp:
3x225 @9.5
3x220x2 @9
bb row:
5x245x5

**orion792** · 06-04-2018, 08:51 PM

4.6.18
c7w3d1
Squat (belt):
5x325x5 ls@8
bp:
7x205x4 ls@10 grinder
chest supported row:
6x230x4 @8
p bp:
6x195x3 ls@8
+ calves

**orion792** · 06-14-2018, 05:27 PM

6.6.18
c7w3d2

deadlift (belt):
4x385x4
bp:
5x25x5
bb row:
6x225
6x235
6x245

8.6.18
c7w3d3

Squat (belt):
7x310x4 +4kg on 7rm
ohp:
8x140 @8.5
8x140 @9
7x140 failed the 8th
hip thrust:
6x455
6x475x2

9.6.18
c7w3d4
bp:
4x220
4x225x2
4x220 @8
p dl:
3x340x3
p bp:
3x220x3 @9
bb row:
5x225
5x245
15x225

**orion792** · 06-14-2018, 05:30 PM

11.6.18
c7w4d1

Squat (belt):
5x335x5 +2.5kg on 5x5rm
bp:
7x210x2
6x210
7x210
chest supported row:
6x230
6x250
6x230x2
p bp:
6x200 @8.5
6x195x3 @8

13.6.18
c7w4d2
deadlift (belt):
4x395x4 +4.5kg on 4x4rm
bp:
5x220x5
bb row:
5x225
10x225

**orion792** · 06-17-2018, 07:15 PM

15.6.18
c7w4d3
Squat (belt):
7x320x4 +5kg on 7rm
ohp:
8x140 @8
8x140 @8.5
8x140 @9
hip thrust:
6x455
6x405

**orion792** · 06-17-2018, 07:18 PM

16.6.18
c7w4d4

bp:
4x225x2
3x225 failed the 4th
3x225 @10
p dl:
3x350
3x355 +7kg on 3rm
3x350
p bp:
3x220 @8.5
3x225 @9.5
3x220 @9
ng pull up:
5xbw
5x10lbs
5x25lbsx5 easy
+ curls and calves

overestimated my bench max for this tsa cycle...will drop 5 pounds off my max for the next few weeks.

**orion792** · 06-29-2018, 10:28 PM

18.6.18
c7w5d1

Squat (belt):
5x345x5 +4.5kg on 5rm
bp:
7x205
7x210 @10
7x205x2
ng p up:
6x20x3
p bp:
6x200x3
+ curls

20.6.18
c7w5d2
deadlift (belt):
4x400x4 +2.5kg on 4rm
bp:
5x220
5x225x2 volume pr
bb row:
6x225
6x245
6x255

21.6.18
c7w5d3
Squat (belt):
7x330x4 +5kg on 7rm
ohp:
8x150 +2kg on 8rm
8x145
chest supported row:
10x190
10x210x2

22.6.18
c7w5d4

bp:
3x230
4x230x2
3x230
p dl:
3x360x3 +2kg on 3rm
p bp:
3x220x3 @8
ng p up:
5x35x3
+ calves and biceps

**orion792** · 07-01-2018, 01:25 PM

25.6.18
c7w6d1

Squat (belt):
3x360x5 +4.5kg on 3rm
bp:
6x205x4
p bp:
5x205 @7.5
5x215 @9.5

**orion792** · 07-01-2018, 01:27 PM

27.6.18
c7w6d2

deadlift (belt):
2x410x4 +4.5kg on 2rm
bp:
4x230x4
bb row:
6x235
6x245
6x255
6x245
+ db curls and calves

**orion792** · 07-01-2018, 01:29 PM

29.6.18
c7w6d3
Squat (belt):
5x340x3
ohp:
5x160 failed the 6th,bad technique. bar in front of me the whole set
6x155 @9.5
hip thrust:
5x495x2 first 5 plate set ever
5x475x2
chest supported row:
8x210
8x230x2
8x210
+ calves

**orion792** · 07-01-2018, 01:42 PM

30.6.18
c7w6d4

bp:
2x240x4 failed the 3rd rep on the first 2 sets
p dl:
2x360x3 +5kg on 2rm
p bp:
3x225 @9.5
4x220x2 @9

**orion792** · 07-07-2018, 07:16 PM

2.7.18
c7w7d1

Squat (belt):
2x375x4 +7kg on 2rm
bp:
6x210x4
bb row (prone):
6x205
6x225x2 pretty strict
p bp:
5x205 @7
5x205 @7
5x205 @7.5
5x205 @8

**orion792** · 07-07-2018, 07:17 PM

4.8.18
c7w7d2

deadlift (belt):
1x425x4
bp:
4x235x3 ls@10
3x235 failed the 4th

**orion792** · 07-07-2018, 07:19 PM

6.8.18
c7w7d3

Squat (belt):
4x355x3 +7kg on 4rm
ohp:
6x160 +3kg on 6rm @9
6x150 @8
6x150 @8.5
hip thrust:
4x495x2
4x515
chest supported row:
8x210
8x230x2

**orion792** · 07-07-2018, 07:26 PM

7.7.18
c7w7d4

bp:
2x245x4 +2.5kg on 2rm
p dl:
2x380x3 +7kg on 2rm heavy as ****
p bp:
2x235 @8
2x240 @8.5
2x245 +2.5kg on 2rm@9.5
2x240 @9.5

**orion792** · 07-15-2018, 10:10 AM

9.7.18
c7w8d1

Squat (belt):
1x390
1x395 @7.5
2x365x2
bp:
5x225x2
4x225 failed the 5th
hammer strength chest supported row:
6x4 platesx3
p bp:
5x205 @7.5
5x210x2 @8

**orion792** · 07-15-2018, 10:14 AM

11.7.18
c7w8d2

deadlift (belt):
1x425x3
bp:
3x240x3 +2kg on 3rm

**orion792** · 07-15-2018, 10:19 AM

13.7.18
c7w8d3

Squat (belt):
3x360x3
ohp:
6x165 +2kg on 6rm
6x155
6x150

**orion792** · 07-15-2018, 04:31 PM

c7w8d4

bp:
1x255 @8.5
2x245x3
p bp:
1x240 failed the 2nd, burnt out from the previous benching
2x230
2x225

**orion792** · 07-17-2018, 08:46 PM

16.7.18
c7w9d1
squat:
1x410 @7.5-8
1x430 @9
1x440 +12.5kg on 1rm @10

200k squat achieved. happy and proud of my progress. 12.5kg on my squat in exactly 3 months. Legal squat too,would have been 3 whites at an ipf meet I'm sure

**orion792** · 08-02-2018, 08:07 PM

Have not been logging anything here out of laziness

18.7.18
bp:
1x265
1x275 fail. great,no improvement on bench. again.
ohp:
2x185 +9kg on r2m failed the 3rd because of crap technique
1x195+4.5kg on 1rm

21.7.18
dl:
1x495 +12.5kg on 1rm. 5 plate deadlift achieved.

Thread: My strength training log- road to powerlifting

Thread Tools

Search Thread

Similar Threads

Mostly Bodyweight Training Log

UkChris93 Strength Training Log

UkChris93 Strength Training Log

Baillies training log

Amounirl's Training Log

Bookmarks

Bookmarks

Posting Permissions