Road to 800kg total

[powerbuilder93]

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

[powerbuilder93]

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

[powerbuilder93]

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

[PhDPepper1111]

Good luck and I hope it goes well!!!

[powerbuilder93]

Good luck and I hope it goes well!!!

Thanks mate! Think I can hit some big numbers if I can just stay injury free

[powerbuilder93]

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

[ADC53]

Will be watching with interest, what is your current 1rms on the main lifts?

[powerbuilder93]

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!

[powerbuilder93]

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

[powerbuilder93]

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

[powerbuilder93]

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

[powerbuilder93]

[powerbuilder93]

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)

[powerbuilder93]

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

[powerbuilder93]

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

[powerbuilder93]

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

[powerbuilder93]

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