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  1. #1
    Registered User powerbuilder93's Avatar
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    Road to 800kg total

    Hi all, competed in strongman for a few years (u105kg weight class) and now shifting my sights towards powerlifting. Will also be including a fair bit of bodybuilding style training also, I like to be well balanced. Think my first comp will be in 2022, just looked and the bpu qualifiers for this year are already full, but should give me a really good amount of time to build up. Will also be logging my training on YouTube


    01/03/2021


    Close grip bench (paused)
    135kg x 5 PB
    117.5kg x 4 sets of 5

    Barbell curls
    50kg x 4 sets of 6
    40kg x 2 sets of 10

    Incline rolling DB extensions
    22.5kg’s x 12,12,12,15

    Single arm French press
    12.5kg x 15 reps on right, 12.5kg x 5 sets of 15 on left (trying to sort a strength imbalance)

    Preacher DB curl
    17kg x 4 sets of 6
    12.5kg x 10,4,3 one rest pause set

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  2. #2
    Registered User powerbuilder93's Avatar
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    02/03/2021

    Weighted pullups (wide neutral grip)
    +20kg x 3
    +30kg x 5 sets of 3

    Incline DB rows
    38.5kg's x 6 sets of 10

    Sandbag carry
    90kg x 2 sets of 100m

    Rear delt flyes
    16kg's x 6 sets of 15

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  3. #3
    Registered User powerbuilder93's Avatar
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    03/03/2021

    Push press (with power clean)
    90kg x 4 sets of 6
    100kg x 3
    110kg x 2 - easy

    Incline bench
    95kg x 5 sets of 6 - very easy

    Strict DB press
    30kg's x 3 set of 6
    Add belt
    30kg's x 6

    Decline DB flyes
    18.5kg's x 3 sets of 10

    Lateral raise (single arm)
    16kg x 15
    20kg x 2 sets of 12
    16kg x 2 sets of 15

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    Good luck and I hope it goes well!!!
    Why NOT?

    5'6", 199
    Age: 50

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

    Gym PRs:
    479/315/494
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  5. #5
    Registered User powerbuilder93's Avatar
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    powerbuilder93 is offline
    Originally Posted by PhDPepper1111 View Post
    Good luck and I hope it goes well!!!
    Thanks mate! Think I can hit some big numbers if I can just stay injury free
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  6. #6
    Registered User powerbuilder93's Avatar
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    04/03/2021

    Training pretty much everyday at the minute haha, such is life in lockdown England

    Squat
    135kg x 5
    150kg x 5
    165kg x 5
    180kg x 5
    190kg x 5 - moved well

    Pin squat (right at parallel)
    145kg x 4 sets of 6

    Banded leg curls
    4x15

    Calf raises (standing with barbell)
    140kg x 5 sets of 5
    110kg x 15

    Hanging leg raises
    2x15, 2x12

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    Registered User ADC53's Avatar
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    ADC53 is offline
    Will be watching with interest, what is your current 1rms on the main lifts?
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    Registered User powerbuilder93's Avatar
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    Originally Posted by ADC53 View Post
    Will be watching with interest, what is your current 1rms on the main lifts?
    Squat - 250kg
    Bench - 165kg
    Deadlift - 265kg (with straps)
    Push press - 130kg

    For 800 total I think I'll need somewhere around 300/200/300

    Need to put in some work!
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    05/03/2021

    Larsen press
    127.5kg x 6
    120kg x 5 sets of 6

    Weighted chin-up
    +22.5kg x 5 sets of 5
    Bodyweight x 10 with fat gripz

    Bent rows
    85kg x 3 sets of 10
    Underhand grip
    72.5kg x 2 sets of 12

    Axle curls
    37.5kg x 4 sets of 12
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    07/03/2021

    Had a 185 mile drive back home from London today and lower back was really feeling it. The plan was a 215kg pause squat which I’d been looking forward to all week but was genuinely scared my back would go again in the bottom. Instead did some very light tempo squats


    Tempo squat (roughly 5 count eccentric, 3 count concentric)
    140kg x 3 sets of 5

    Really focused on bracing hard and maintaining perfect positions here to stay safe. Attempted some very light RDLs after this but they were a no go. Tried block pulls and they were surprisingly okay

    6” block pull
    170kg x 1,2,3,4,5
    140kg x 10

    Ab wheel
    15,12,12

    Crunches
    3x20

    Almost jacked it in tonight after a couple warmup sets on squats, was feeling pretty down. Glad I stuck with the session, got some half decent work in and back actually feels a little better for it. Hopefully hit some heavy squats later in the week

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    09/03/2021

    Felt like doing some strongman events!

    Axle press (1 clean)
    102.5kg x 5
    92.5kg x 4 sets of 6
    85kg x 7 in 60s, clean each rep

    Sandbag carry
    90kg x 2 sets of 85m
    90kg x 125m

    Measured the drive and it was 21.2m, not 25m. So the runs I thought were 100m before were actually around 85m ha

    Yoke walk
    160kg x 6 sets of 15-20m (for speed)
    185kg x 30m

    Just trying to get moving again, considering it's probably been over a year since I touched this wasn't too bad tbf!

    Sandbag load over yoke (51")
    90kg x 8 in 60s - knew I could do better!
    90kg x 9 in 60s

    Hanging knee raises
    4x15

    Really enjoyable sesh today! Video to follow
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    10/03/2021

    Weighted chin-up
    +30kg x 3
    +40kg x 3
    +50kg x 3
    +60kg x 2 attempts
    +25kg x 5 sets of 5

    60kg was a PB attempt, both goes were borderline, I thought I'd just got it on the second attempt but the more I watch it back the more it looks like I came just short again

    Wide grip pullups
    Bodyweight x 2 sets of 8

    Incline DB rows
    40kg's x 5 sets of 8

    Barbell curls
    47.5kg x 8
    40kg x 3 sets of 8
    35kg x 8,2,2,2,2 (rest pause set)

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    11/03/2022

    Squat
    135kg x 5
    150kg x 5
    165kg x 5
    180kg x 5
    Decided at this point to challenge myself and pause every rep on my top set
    195kg x 5

    Pin squat (set right around parallel)
    150kg x 4 sets of 6

    Banded leg curl
    Blue + mini band x 4 sets of 6
    Blue band x 20

    Calf raises (standing with barbell)
    140kg x 4 sets of 6
    115kg x 15

    Ab wheel
    2x15

    Crunches
    1x30

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  15. #15
    Registered User powerbuilder93's Avatar
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    12/03/2021

    Bench press
    100kg x 5
    120kg x 5
    130kg x 5 sets of 5
    130kg x 6

    Wanted 8 on last set but all the previous sets fatigued me

    Incline bench
    100kg x 3 sets of 6
    100kg x 10

    Strict yoke press
    70kg x 3 sets of 6
    70kg x 9

    Decline DB flyes
    18.5kg's x 3 sets of 12

    Lateral raises
    18.5kg's x 3 sets of 12

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    13/03/2021

    Farmers walk
    72.5kg per hand x 3 sets of 45m
    Not done these in ages, very light but was actually quite tough on first set cos knurling has rubbed off the handles and was raining. Added chalk and last two sets were easy

    Deadlift off 6" blocks
    180kg x 1,2,3,4,5
    145kg x 10 - off 5" blocks

    Sandbag carry
    100kg x 85m
    The added weight made a big difference on this, much harder

    Crunches
    4x25

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    15/03/2021

    Wide neutral grip pull-ups
    +25kg x 6
    +10kg x 4 sets of 6

    Fat gripz chin-up
    +10kg x 5
    Bodyweight x 2 sets of 6

    Incline DB rows
    46kg’s x 4 sets of 6
    36kg’s x 2 sets of 10 - each rep paused at contraction

    Rolling thunder hold
    55kg x 25,25,21 seconds (wanted 3 x 30 seconds)
    62.5kg x pickup each hand
    67.5kg x pickup on right, near miss on left

    Bent over rear delt flyes
    16kg’s x 16
    18.5kg’s x 4 sets of 12

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