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Old 01-01-16, 16:08   #1
The C Kid
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My Beautiful Dark Lifting Fantasy

I've been training about 2 years now so decided it's about time to start a log on here and upgrade from my tattered training journal. Went from extremely out of shape at the start of 2014 and barely able to to bench the fucking bar to making some ok progress. 2015 was pretty solid with technique improving, bodyweight/fat coming down, much leaner, and numbers remaining solid and increasing. Found a great gym and some great coaches so really enjoying training at the moment.

Bodyweight currently at 75kg and 1 rep maxes are as follows:

Squat - 135kg
Bench - 82.5kg
Deadlift - 155kg

Bench continues to let the rest down, and make me hate life, but have been working hard on technique lately and hope to put down a new marker soon.

I'm currently 8 weeks through a 12 week powerlifting cycle and I'm happy with the progress and the projected maxes look decent so hoping to have some early increases in 2016 and test at the end of January. I'll reassess then and update goals for the rest of the year, i'll look at bodyfat then too, but at the moment I'm thinking the following:

2016 Goals

- 400kg total
- Serious focus on mobility and improve technique/movement.
- 200 quality sessions

Bigger Audacious Goals (BAGs)
- 150kg Squat
- 100kg Bench
- 175kg Deadlift

I'll look to update and add to these at the end of the month when i've a clearer picture of where I'm currently at.

Log is going to be fairly standard with occasional songs I'm listening to while working out so tune in for boring updates and the odd Kanye or Bieber track.
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Old 01-01-16, 16:18   #2
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Training Session 1 - PL Cycle Phase 3 Week 1 - Day 1 - 29/12/2015

Squat: Bar x 10/ 60 x 5/ 80 x 5 (WU)
- 102.5kg* x 3 x 8

Pause Bench: Bar x 10/ 40 x 5/ 50 x 5 (WU)
- 60kg* x 3 x 8

Deadlift: SLDL Bar x 10/ 60 x 5/ 80 x 5/ 100 x 3 (WU)
- 115kg* x 1 x 15

*70% of projected maxes.

Note: Projected maxes (from singles @8rpe on week of 7-14/12/2015) currently as follows:

Squat: 145kg
Bench: 85kg
Deadlift: 165kg


Training Session 2 - PL Cycle Phase 3 Week 1 - Day 2 - 30/12/2015

Squat: Bar x 10/ 70 x 5/ 90 x 5 (WU)
- 105kg* x 3 x 8

Pause Bench: Bar x 10/ 40 x 5/ 50 x 5 (WU)
- 62.5kg* x 3 x 8

Deadlift: SLDL Bar x 10/ 60 x 5/ 80 x 5/ 100 x 3 (WU)
- 120kg* x 1 x 15

*72% of projected maxes.
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Old 02-01-16, 13:55   #3
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Training Session 3 - PL Cycle Phase 3 Week 1 - Day 3 - 2/1/2016

Squat: Bar x 10/ 70 x 5/ 90 x 5 (WU)
- 107.5kg* x 3 x 8

Pause Bench: Bar x 10/ 40 x 5/ 50 x 5/ 60 x 3 (WU)
- 65kg* x 3 x 8

Deadlift: 60 x 5/ 80 x 5/ 100 x 3 (WU)
- 125kg* x 1 x 15

*74% of projected maxes.
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Old 07-01-16, 22:37   #4
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Couple of things have come up in February so i'm going to test a bit earlier than planned. Don't think the extra two/three or so weeks of volume would make much difference strength wise so I'm going to cut back on volume and get some heavy singles and concentrate on technique/routine on some light reps and prep to test in two weeks.

Training Session 4 - PL Cycle Phase 4 Week 1 - Day 1 - 4/1/2016

A. Deadlift:
SLDL Bar x 10/ 60 x 5/ 80 x 5/ 100 x 5 (WU)
- 115kg (70%*) x 1 x 9 EMOM

B. Pause Deadlift:
- 115kg (70%*) x 1 x 6 EMOM

C. Squat:
Bar x 10/ 60 x 5/ 70 x 5 (WU)
- 80kg (55%*) x 1 x 3

*%s based off singles @8rpe on week of 7-14/12/2015


Training Session 5 - PL Cycle Phase 4 Week 1 - Day 2 - 5/1/2016

A.
Pause Bench:
Bar x 10/ 40 x 5/ 50 x 5/ 60 x 5/ 65 x 3 (WU)
- 70kg (90%*) x 2 x 2 @7rpe
- 74.5kg (95%*) x 1 @7rpe
- 77kg (97.5%*) x 1 @8rpe

B. T&G Bench:
- 67kg (85%*) x 3 x 3 @8rpe

C. Pullups:
- BW x 8
- BW x 5 (Assisted with BB x 8)
- BW x 3 (Assisted with BB x 8)

*%s based off singles @8rpe on week of 7-14/12/2015

Training Session 6 - PL Cycle Phase 4 Week 1 - Day 3 - 7/1/2016

A. Squat:
Bar x 10/ 60 x 5/ 80 x 5/ 100 x 5/ 110 x 3 (WU)
- 122.5kg (90%*) x 2 x 2 @7rpe
- 127.5kg (95%*) x 1 x 2 @7rpe
- 132.5kg (97.5%*) x 1 @8rpe (More 8.5ish)

B. Squat Walkout:
- 150kg (110%*) x 1 x 10s

C. Deadlift:
60 x 5/ 80 x 5 (WU)
- 90kg x 1 x 3

*%s based off singles @8rpe on week of 7-14/12/2015
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Old 08-01-16, 01:12   #5
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Nice to see you've finally started a log (love the title btw). Long overdue

Don't worry about the bench. It just takes longer than the other lifts to progress.
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Old 12-01-16, 22:05   #6
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Same again this week, light enough sessions and trying to get some single reps and some technique work. Will finish this week out with a powerlifting workshop on Saturday, with some guys prepping for the IPF Novices next week, where I'll build up to some heavy-ish singles and then look to test next week on Thursday or Friday.

Training Session 7 - PL Cycle Phase 4 Week 1 - Day 4 - 8/1/2016

A. Pause Bench:
Bar x 10/ 40 x 5/ 50 x 5/ 60 x 5 (WU)
- 67.5kg (85%*) x 3 x 1 @7rpe
- 70kg (90%*) x 2 x 1 @7rpe
- 72.5kg (92.5%*) x 2 x 1 @8rpe

B. Close Grip Bench:
- 67.5kg (85%*) x 3 x 3

C. Pull Ups:
- BW x 6 + (Assisted with BB x 8)
- BW x 5 + (Assisted with BB x 8)
- BW x 4 + (Assisted with BB x 8)

*%s based off singles @8rpe on week of 7-14/12/2015

Training Session 8 - PL Cycle Phase 4 Week 2 - Day 1 - 11/1/2016

A. Deadlift:
SLDL Bar x 10/ 60 x 5/ 80 x 5/ 100 x 5/ 120 x 3 (WU)
- 132.5kg (85%*) x 2 x 2 @7rpe
- 142.5kg (90%*) x 1 x 1 @8rpe

B. Squat:
Bar x 10/ 60 x 5/ 70 x 5/ 80 x 5 (WU)
- 90kg (65%*) x 1 x 3

*%s based off singles @8rpe on week of 7-14/12/2015


Training Session 9 - PL Cycle Phase 4 Week 2 - Day 2 - 12/1/2016

A.
Pause Bench:
Bar x 10/ 40 x 5/ 50 x 5/ 60 x 5 (WU)
- 67.5kg (85%*) x 3 x 3 @7rpe

B. T&G Bench:
- 70kg (90%*) x 3 x 3 @8rpe

C. Pullups:
- BW x 6
- BW x 6
- BW x 4
- BW x 4

*%s based off singles @8rpe on week of 7-14/12/2015

Happy with progress, and feeling pretty good after two light-ish weeks, the 142.5kg deadlift felt very comfortable on Monday. Looking forward to Saturday and next week now. Mobility work has also been going well and I've been working hard at it, so all good so far.
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Old 17-01-16, 16:17   #7
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Training Session 10 - PL Cycle Phase 4 Week 2 - Day 3 - 14/1/2016

A. Squat:
Bar x 10/ 60 x 5/ 80 x 5/ 100 x 5 (WU)
- 120kg (85%*) x 2 x 2 @7rpe
- 125kg (90%*) x 1 x 3 @8.5rpe (Meant to be at 7 but felt tougher than last weeks singles despite being lighter)


B. Squat Walkout:
- 155kg (110%*) x 1 x 10s

C. Deadlift:
SLDL Bar x 10/ 60 x 5/ 80 x 5 (WU)
- 90kg x 1 x 3

*%s based off singles @8rpe on week of 7-14/12/2015

Squats felt tough so took Friday off, ate all the food, and built up to some heavy-ish singles (90 - 95%) on Saturday at a powerlifting workshop.

Training Session 11 - PL Cycle Phase 4 Week 2 - Day 4 - 16/1/2016

A. Squat:
Bar x 10/ 52.5 x 6/ 77.5 x 4/ 105 x 2
- 117.5kg x 1
- 130kg x 1 (Tough-ish, but nothing crazy. Wasn't as explosive at the bottom as I need to be).

B. Pause Bench:
Bar x 10/ 35 x 6/ 47.5 x 4/ 65 x 2
- 72.5kg x 1
- 80kg x 1 (Slight grind, lost it slightly on the way down, but still a bit there)

C. Deadlift
SLDL Bar x 10/ 60 x 6/ 87.5 x 4/ 117.5 x 2
- 132.5kg x 1
- 145kg x 1 (Very comfortable, happy with it)

Happy enough with where I am, last 12 weeks has gone pretty well, deload week now and then test Saturday morning.
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Old 23-01-16, 20:19   #8
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Training Session 12 - PL Cycle Phase 4 Week 3 - Day 1 - 18/1/2016

A. Squat:
Bar x 10/ 60 x 5/ 70 x 5
- 80kg x 1 x 1 (60%)
- 87.5kg x 1 x 1 (65%)
- 95kg x 1 x 1 (70%)

B. Pause Bench:
Bar x 10/ 40 x 5/ 50 x 5
- 57.5kg x 1 x 1 (70%)
- 62.5kg x 1 x 1 (75%)
-67.5kg x 1 x 1 (80%)

C. Deadlift:
SLDL Bar x 10/ 60 x 5/ 70 x 5
- 80kg x 1 x 1 (50%)
- 85kg x 1 x 1 (55%)
- 90kg x 1 x1 (60%)

D. Pullups:
- BW x 4 x 3

*%s based off singles @8rpe on week of 7-14/12/2015


Training Session 13 - PL Cycle Phase 4 Week 3 - Day 2 - 19/1/2016

A. Squat:
Bar x 10/ 60 x 5/ 70 x 5
- 80kg x 1 x 1 (60%)
- 87.5kg x 1 x 1 (65%)
- 95kg x 1 x 1 (70%)

B. Pause Bench:
Bar x 10/ 40 x 5/ 50 x 5
- 57.5kg x 1 x 1 (70%)
- 62.5kg x 1 x 1 (75%)
-67.5kg x 1 x 1 (80%)

C. Deadlift:
SLDL Bar x 10/ 60 x 5/ 70 x 5
- 80kg x 1 x 1 (50%)
- 85kg x 1 x 1 (55%)
- 90kg x 1 x1 (60%)

D. Pullups:
- BW x 5 x 3

*%s based off singles @8rpe on week of 7-14/12/2015


Training Session 14 - PL Cycle Phase 4 Week 3 - Day 3 - 20/1/2016

A. Squat:
Bar x 10/ 60 x 5/ 65 x 5
- 70kg x 1 x 1 (50%)
- 75kg x 1 x 1 (55%)
- 80kg x 1 x 1 (60%)

B. Pause Bench:
Bar x 10/ 40 x 5/ 50 x 5
- 52.5kg x 1 x 1 (60%)
- 55kg x 1 x 1 (65%)
- 57.5kg x 1 x 1 (70%)

C. Deadlift:
SLDL Bar x 10/ 60 x 5/ 70 x 5
- 70kg x 1 x 1 (40%)
- 75kg x 1 x 1 (45%)
- 80kg x 1 x1 (50%)

D. Pullups:
- BW x 4 x 3

*%s based off singles @8rpe on week of 7-14/12/2015

Deload went ok, work was crazy busy all week, so felt a bit tired but slept well Friday and ate plenty. Just got to test now.
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Old 24-01-16, 14:07   #9
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Training Session 15 - PL Cycle Test Day - 23/1/2016

We decided to do the test day as an in-house powerlifting competition as I'd like to do a novice competition this year so was good practice to get used to the commands and rules.

A. Squat:
Bar x 10/ 60 x 5/ 80 x 4/ 100 x 1/ 110 x 1/ 117.5 x 1
- 125kg x 1
- 132.5kg x 1
- 140kg x 1 *New PB

Happy with this, first two lifts were comfortable and the 140kg felt reasonable. Depth was just borderline though, lads were 50/50 if I'd have got it in competition, so need to work on not being as apprehensive on heavier lifts.

B. Bench:
Bar x 10/ 40 x 6/ 50 x 4/ 65 x 2/ 72.5kg x 1
- 80kg x 1
- 85kg x F x 2

Disappointed here. First attempt at 85kg wobbled just at the bottom which threw me a little, and the wait for the press command seemed longer as it took me a while to steady it. I got it about 3/4 of the way but couldn't complete. Second attempt was worse, and got off the chest but completely stuck about 3-4 inches of it. I seem to be able to get the bar off the chest well, but just get stuck about 3-4 inches from the chest. Going to put in some extra tricep work in the next cycle, and see if that helps.

My T&G max is only 82.5kg though, so definitely made some progress during the cycle.


C. Deadlift:
SLDL Bar x 10/ 60 x 6/ 90 x 4/ 120 x 2/ 135 x 1
- 145kg x 1
- 155kg x 1
- 165kg x 1 *New PB

Really happy with this, first two lifts felt super comfortable, and the 165kg felt nice too. I'd say 170kg might have been there but was delighted with 10kg PB.

I took some videos so will throw them up when I upload them too. 385kg total overall, so happy enough.

Will have a think about plans for the rest of the year this week, but would like to do a novice competition in June so will look at a cycle to aim for that.
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Old 30-01-16, 22:17   #10
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Training Session 16 - Active Rest Week - 26/1/2016

A1. Dips BW+10kg x 6}
A2. DB Flys 7.5kg x 8} Set x 4

B. Romanian DLs 40kg x 6 x 1
50kg x 6 x 3

C1. Inverted Row BW x 6 }
C2. DB Row 15kg x 8p/s } Set x 4

Training Session 17 - Active Rest Week - 28/1/2016

A1. Front Squats 40kg x 6}
A2. FF Elevated Split Lunge BW x 8} Set x 4

B1. Bentover BB Row 50kg x 6} *Broken up reps.
B2. Pullups BW x 6* } Set x 4

C1. BB Curls 15kg x 8 }
C2. DB Skulls 7.5kg x 8 } Set x 4

Training Session 18 - Active Rest Week - 30/1/2016

A. Rack Pulls 85kg x 6 x 4

B1. Incline Bench 45kg x 6}
B2. Pushups BW x 8} Set x 4

C1. Z Press Bar x 8 }
C2. Plate Raise 10kg x 8 } Set x 4

Rough week, felt exhausted and in what was meant to be an easy week, every set felt tough. Was probably a combination of tiredness and doing movements I hadn't done in a while. Have been roped into doing Hell and Back tomorrow so just want to get that out the way now too. Going to work through the next two weeks and try get a bit of volume in, and then have a week's holiday so will just rest up.

Need to have a think about future plans but will work those after the holiday. Definitely want to do a novice powerlifting competition though, and think the next one is in June so will work towards that.

Last edited by The C Kid; 30-01-16 at 22:23.
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Old 31-01-16, 19:47   #11
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Great stuff - looking forward to following this over the course of the year.
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Old 05-02-16, 22:10   #12
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Training Session 19 - Active Rest Week 1 - 02/2/2016

A1. Dips BW+10kg x 6}
A2. DB Flys 7.5kg x 8} Set x 4

B. Romanian DLs
40kg x 6 x 1
50kg x 6 x 4

C1. Inverted Row BW x 6 }
C2. DB Row 15kg x 8p/s } Set x 4

Training Session 20 - Active Rest Week 2 - 03/2/2016

A1. Front Squats 50kg x 6}
A2. FF Elevated Split Lunge BW x 8p/s} Set x 4

B1. Bentover BB Row 50kg x 6}
B2. Pullups BW x 6 } Set x 4

C1. BB Curls 15kg x 8 }
C2. DB Skulls 7.5kg x 8 } Set x 4

Training Session 21 - Active Rest Week 2 - 04/2/2016

A. Deadlift:
SLDL Bar x 10/ 60 x 6/ 80 x 6 (WU)
100kg x 6 x 4

B1. Incline Bench 50kg x 6}
B2. Pushups BW x 10} Set x 4

C1. Overhead Press 25kg x 8 }
C2. Plate Raise 10kg x 12 } Set x 3

Did Hell and Back on Sunday which was kinda tiring, and was just exhausted after the past few weeks, with work being crazy busy, I decided to have another easy week here. Just concentrating on mobility work and keeping everything controlled tempo wise and really focus on the movements, rather than just mindlessly moving stuff around. Trying to keep things light and make a full range of movements.

Feeling much fresher now so I'm going to try and get in a few nice sessions this week, and then heading off to Bilbao and San Sebastian for a week for some further recuperation. Have decided to another powerlifting cycle when I get back and look to get ready for a novice competition in June.
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Old 06-02-16, 17:39   #13
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Training Session 22 - Bench - 06/2/2016

A. Bench:
SLDL Bar x 10/ 40 x 5/ 50 x 5/ 60 x 5 (WU)
- 65kg x 5 x 5

B. CG Bench:
- 55kg x 5 x 5


C1. DB Flys 7.5kg x 15}
C2. CG Pushups BW x 10 } Set x 4
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Old 04-03-16, 21:56   #14
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Definitely need to update this! February wasn't a great month, with a holiday in the middle, and generally feeling pretty sick in the run up to it.

Training Session 23 - PL Volume Cycle Intro Week Day 1 - 8/2/2016

A. Front Squat:
60kg x 6/5/5/3

Can't front squat at all. Have terrible grip problems and just find the movement so awkward, have been working on it but improvement is slow.

B. 1.5 Squat:
80kg x 8/8/6/6

These are horrible. Pussied out the last two sets.

C. BB Split Squat:
30kg x 8p/s
40kg x 8p/s x 2

D1. RDLs - 40kg x 10 }
D2. Vogelpohl Rows - Red Band + Black Band x 10} x 3

Training Session 24 - PL Volume Cycle Intro Week Day 2 - 9/2/2016

A. Dips:
BW + 10kg x 8 x 3

B. Incline Bench:
Bar x 10/ 40 x 5 (WU)
55kg x 8 x 2
50kg x 7 x 1

No strength there, feeling the effects of a flu.

C. CG Bench:
55kg x 8 x 1
50kg x 8 x 2

First set was awful, dropped down for the rest and was a struggle.

D1. DB Row 15kg x 10 (30x0) }
D2. BB Lunge 40kg x 10} x 3

Felt awful this week, so didn't bother with the other two days and took a further week off on holiday in Bilbao. Was a complete break from any form of exercise or nutrition.
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Old 04-03-16, 22:06   #15
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Training Session 25 - PL Volume Cycle Intro Week Day 1 (Take 2) - 22/2/2016

A. Front Squat:
60kg x 8 x 3

A little better, but having to use the crossarm grip as only thing that works for me.

B. 1.5 Squat:
80kg x 8/6/6/4

Pathetic again. Starting to feel the effects of way too much beer and bread the previous 7 days.

C. BB Split Squat:
40kg x 8p/s x 1
35kg x 8p/s x 2

Was really struggling here.

D1. RDLs - 50kg x 10 }
D2. Vogelpohl Rows - Red Band + Black Band x 10} x 3

Training Session 26 - PL Volume Cycle Intro Week Day 2 (Take Two) - 24/2/2016

A. Dips:
BW + 10kg x 8 x 3
BW + 10kg x 6

B. Incline Bench:
Bar x 8/ 40 x 5 (WU)
50kg x 6 x 4


C. CG Bench:
50kg x 6 x 4

Dropped the bench variants down a bit from the previous intro week, and focused on a smoother movement.

D1. DB Row 15kg x 10p/s (30x0) }
D2. BB Lunge 40kg x 10p/s} x 3

Training Session 27 - PL Volume Cycle Intro Week Day 3 - 25/2/2016

A. Sumo Deadlift
80kg x 8 x 3

B. Double Pause Sumo Deadlift:
80kg x 6 x 3

C. Deadlift:
80kg x 8 x 3

D1. Breathing Pause Squats: 10 Breaths }
D2. DB Bench 15kg x 10 (30x0) } x 3

Nice to just get backing to pulling something, kept things very light and just tried to get used to some different movements. Felt good.

Only got 3 sessions in this week which was disappointing but good to be back doing something.
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Old 04-03-16, 22:22   #16
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Training Session 28 - PL Volume Cycle Week 2 Day 1 - 29/2/2016

A. Front Squat:
60kg x 8 x 4

B. 1.5 Squat:
80kg x 6 x 4

C. BB Split Squat:
40kg x 8p/s x 4

D1. RDLs - 50kg x 10 }
D2. Vogelpohl Rows - Red Band + Black Band x 10} x 4

Training Session 29 - PL Volume Cycle Week 2 Day 2 - 1/3/2016

A. Dips:
BW + 10kg x 8 x 4

B. Incline Bench:
Bar x 8/ 40 x 5 (WU)
50kg x 6
40kg x 8 x 3

C. CG Bench:
40kg x 8 x 4

Felt a little pain in my shoulder on first set of incline, so just dropped down the the rest of the sets, as didn't want to aggravate anything.

D1. DB Row 15kg x 10p/s (30x0) }
D2. BB Lunge 40kg x 10p/s} x 4

Training Session 30 - PL Volume Cycle Intro Week Day 3 - 3/3/2016

A. Sumo Deadlift
100kg x 6 x 4

B. Double Pause Sumo Deadlift:
80kg x 8 x 4

C. Deadlift:
80kg x 8 x 4

D1. Breathing Pause Squats: 10 Breaths }
D2. DB Bench 15kg x 10 (30x0) } x 4

Training Session 31 - PL Volume Cycle Intro Week Day 4 - 4/3/2016

A. Chins:
BW x 6 x 3
BW x 5/4

Was meant to be 6x4, got annoyed that I failed the last rep, so did a few extra.

B. Bentover Rows:
50kg x 8 x 5

Misread and did an extra set.

C. Chest Supported Row:
15kg DBs x 10 x 4

D1. OH DB Press 12.5kg x 10 (30x0) }
D2. Good Mornings 40kg x 10 } x 4

Good to get a full week in finally, and actually feeling the best I've felt since January so all good again. Was going to do 4 weeks of this programme, but chatting to my coach I've decided to move onto the same powerlifting programme that a couple of other guys in the gym are beginning this week.

Just makes it easier as this programme should bring me right up to June to test or enter a novice competition. Looking forward to getting into it now. February was shit, but feel good now so just got to put the work in again.
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Old 09-03-16, 19:55   #17
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Training Session 32 - Heavy Singles - 7/3/2016

Just wanted to build up to some heavy singles and use a training max for the rest of the cycle. Was trying to work up to around an rpe of @8 or 9.

- Low Bar Squat:
Bar x 10/60 x 5/ 80 x 5/ 100 x 1 (WU)
110kg x 1
120kg x 1
130kg x 1 @8

First time ever low bar squatting really, found it pretty tough early on but grew more comfortable with each single. Looking forward to seeing how it works out through the rest of the cycle.

- Pause Bench:
Bar x 10/ 40 x 5/ 50 x 3 (WU)
60kg x 1
70kg x 1
75kg x 1 @9

75kg felt much tougher than I expected. Was tough going. Bench continues to make me hate life.

- Deadlift:
60 x 5/ 80 x 5/ 100 x 3/ 120 x 1/ 130 x 1 (WU)
140kg x 1
150kg x 1
160kg x 1 @9

The 140 felt really good, 150 felt like an @8 so thought I'd see how 160 went up. Ended up being a tough grind.

Was nice to be back lifting some heavier stuff and happy that strength levels are pretty much on where I was when I tested 5 weeks ago, despite having a poor February.


Training Session 33 - PLC Strength Cycle Week 1 Day 1 - 8/3/2016

A. Deadlift:
SLDL Bar x 10/ 60 x 5/ 80 x 5/ 100 x 3 (WU)
120kg x 2 x 5 (75%)

B. Block Pulls:
127.5kg x 3 x 2 (80%)

C. Snatch Grip Block Pulls:
60 x 5/ 80 x 3 x 2 (WU)
100kg x 4 x 2 (These should have been a bit heavier 60% but was first time doing them, so kept it light and worked on technique. Tough going on the wrists).

D. Front Squat:
60kg x 8 x 3 (Feeling more comfortable on these at last, will start to move the weight up now as technique is much better).

E. Pull Ups (3-5 reps each minute on the minute for 10 minutes):
BW x 4 x 3
BW x 3 x 3
Black Band @7 x 4 x 2
Black Band @8 x 4 x 2

Good first day. Enjoyable.
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Old 13-03-16, 20:07   #18
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Training Session 34 - PLC Strength Cycle Week 1 Day 2 - 10/3/2016

A. Competition Bench:
Bar x 10/ 40 x 8/ 45 x 5
52.5kg x 3 x 5 (70%)
45kg x 20/15 (2 x AMRAP 60%)

B. Feet-up Bench:
52.5kg x 10/8/9 (3 x AMRAP 70%)
Lost it on a rep in the 2nd set and made a complete mess of it.

C. Spoto Press:
50kg x 6 x 3 (65%)

D1. Skullcrushers: 20kg x 12/ 20kg x 10/ 22kg x 8/ 25kg x 6/ 27kg x 5
D2. Seated Arnold Press: 10kg x 8/8/6/6
Arms completely fried after the benching, found the arnold presses really tough. Was meant to be 4 x10, but wasn't even close.

E1. DB Flys: 7.5kg x 10 }
E2. BB Row: 40kg x 10 } x 4
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Old 15-03-16, 20:42   #19
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Training Session 35 - PLC Strength Cycle Week 1 Day 3 - 12/3/2016

A. Competition Squat (LB): Bar x 10/60 x 5
80kg x 3 x 8 (60%)

B. High Bar Squat:
87.5kg x 5 x 2 (65%)

C. Pause Squat:
75kg x 8 x 3 (55%)

D. Deadlift: 60kg x 5/80kg x5/100kg x 3
112.5kg x 2 x 10 (70% EMOM)

E1. GHRs: BW x 10
E2. Back Raises: BW x 10} x 3

Nice enough session. Felt good. Low bar squat technique improving.

Training Session 36 - PLC Strength Cycle Week 1 Day 4 - 14/3/2016

A. Competition Bench:
Bar x 10/ 40 x 8/ 50 x 6/ 55 x 5
65kg x 3 x 5 (80%)
55kg x 11/8 (2 x AMRAP 70%)

B. Pause Incline Bench:
55kg x 5 x 3

C1. Pin Press: 50kg x 10/ 52.5kg x 8/ 55kg x 6/ 57.5kg x 5
C2. DB Skullcrushers: 7.5kg x 10/8/8/10

D. Military Press:
20kg x 12
25kg x 12/12/8

Realised i miscalculated the percentages for the first bench day. Good start. Was meant to be 4 x 15 on the skullcrushers but arms were completely fried again, and starting to get a pain in my left arm. Didn't do band pulldowns as a superset with the military press. Both bench sessions have absolutely killed me this week so I might reassess in advance of next week and keep the weight broadly similar. Leg sessions seem fine, but bench days are leaving me completely exhausted.
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Old 20-03-16, 10:39   #20
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Training Session 37 - PLC Strength Cycle Week 2 Day 1 - 17/3/2016

A. Deadlift:
SLDL Bar x 10/ 60 x 5/ 80 x 5 (WU)
100kg x 3 x 8 (60%)

B. Block Pulls:
105kg x 5 x 2 (65%)

C. Snatch Grip Block Pulls:
80 x 3 (WU)
90kg x 8 x 3 (55%)

D. Front Squat:
60 X 3 (WU)
70kg x 6 x 4

E. Pull Ups:
BW x 3 x 10 (EMOM)
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