## Training for a 600kg total @ 90kg

**Moderator:** Dux

### Training for a 600kg total @ 90kg

I figured I'll start keeping a log here again.

Bodyweight hovers between 85-90kg.

My goal for 2014 is to go 210/130/260 for a 600kg total at under 90kg.

I'll start by entering my last few workouts...

Bodyweight hovers between 85-90kg.

My goal for 2014 is to go 210/130/260 for a 600kg total at under 90kg.

I'll start by entering my last few workouts...

Last edited by Beer Jew on Tue Sep 16, 2014 8:46 pm, edited 3 times in total.

### Re: Dear Diary....

Deadlift

60kg x 2

100kg x 2

140kg x 2

180kg x 2

190kg x 1

210kg x 1,1,1,1,1

180kg x 10

Deficit Rows

120kg x 5,5,5,5

Push Press

60kg x 1

70kg x 1

80kg x 1

90kg x 1

100kg x 5

110kg x 1

115kg x 1

85kg x 5,5,5,5,5

60kg x 2

100kg x 2

140kg x 2

180kg x 2

190kg x 1

210kg x 1,1,1,1,1

180kg x 10

Deficit Rows

120kg x 5,5,5,5

Push Press

60kg x 1

70kg x 1

80kg x 1

90kg x 1

100kg x 5

110kg x 1

115kg x 1

85kg x 5,5,5,5,5

### Re: Dear Diary....

Squat

140kg x 6

150kg x 5

160kg x 3

160kg x 3

160kg x 3

160kg x 3

160kg x 3

Bench

100kg x 7

105kg x 3

105kg x 3

105kg x 3

105kg x 3

105kg x 3

140kg x 6

150kg x 5

160kg x 3

160kg x 3

160kg x 3

160kg x 3

160kg x 3

Bench

100kg x 7

105kg x 3

105kg x 3

105kg x 3

105kg x 3

105kg x 3

### Re: Dear Diary....

Deadlift

180kg x 5

180kg x 5

180kg x 5

180kg x 5

180kg x 5

190kg x 6

Stone loading (using plates)

70kg to 58" x 1

80kg to 58" x 1

95kg to 58" x 1

100kg to 58" x 1

Push Press

105kg x 3

105kg x 3

105kg x 3

105kg x 3

105kg x 3

180kg x 5

180kg x 5

180kg x 5

180kg x 5

180kg x 5

190kg x 6

Stone loading (using plates)

70kg to 58" x 1

80kg to 58" x 1

95kg to 58" x 1

100kg to 58" x 1

Push Press

105kg x 3

105kg x 3

105kg x 3

105kg x 3

105kg x 3

### Re: Dear Diary....

Tested some maxes last night:

Squat

60kg x 3

100kg x 3

140kg x 3

160kg x 1

170kg x 1

183kg x 1

Deadlift

100kg x 3

140kg x 3

170kg x 1

200kg x 1

220kg x 1

240kg x 1

Bench

70kg x 3

90kg x 3

100kg x 1

110kg x 1

118kg x 1

120kg x 1

I think there's some more there for all of them. I'm coming off the end of a pretty long loading cycle, not going much over 90% at all. I'm going on my honeymoon in about three weeks, so until then I'll hit some doubles and singles at 90%+ and see if I can coax out some bigger lifts.

Squat

60kg x 3

100kg x 3

140kg x 3

160kg x 1

170kg x 1

183kg x 1

Deadlift

100kg x 3

140kg x 3

170kg x 1

200kg x 1

220kg x 1

240kg x 1

Bench

70kg x 3

90kg x 3

100kg x 1

110kg x 1

118kg x 1

120kg x 1

I think there's some more there for all of them. I'm coming off the end of a pretty long loading cycle, not going much over 90% at all. I'm going on my honeymoon in about three weeks, so until then I'll hit some doubles and singles at 90%+ and see if I can coax out some bigger lifts.

### Re: Dear Diary....

Squat

160kg x 1,1,1,1,1,1,1,1,1,1 = each set on the minute

Bench

110kg x 1,1,1,1,1,1,1,1,1,1 = each set on the minute

Deadlift

200kg x 1,1,1,1,1,1,1,1,1,1 = each set on the minute

Just a quick one today

160kg x 1,1,1,1,1,1,1,1,1,1 = each set on the minute

Bench

110kg x 1,1,1,1,1,1,1,1,1,1 = each set on the minute

Deadlift

200kg x 1,1,1,1,1,1,1,1,1,1 = each set on the minute

Just a quick one today

- powerlifter54
- Sergeant Commanding
**Posts:**7944**Joined:**Wed Jan 05, 2005 5:46 pm**Location:**TX

### Re: Dear Diary....

Nice. Congrats on the lifts and the wedding.Beer Jew wrote:Tested some maxes last night:

Squat

60kg x 3

100kg x 3

140kg x 3

160kg x 1

170kg x 1

183kg x 1

Deadlift

100kg x 3

140kg x 3

170kg x 1

200kg x 1

220kg x 1

240kg x 1

Bench

70kg x 3

90kg x 3

100kg x 1

110kg x 1

118kg x 1

120kg x 1

I think there's some more there for all of them. I'm coming off the end of a pretty long loading cycle, not going much over 90% at all. I'm going on my honeymoon in about three weeks, so until then I'll hit some doubles and singles at 90%+ and see if I can coax out some bigger lifts.

"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

### Re: Dear Diary....

Thankspowerlifter54 wrote:Nice. Congrats on the lifts and the wedding.Beer Jew wrote:Tested some maxes last night:

Squat

60kg x 3

100kg x 3

140kg x 3

160kg x 1

170kg x 1

183kg x 1

Deadlift

100kg x 3

140kg x 3

170kg x 1

200kg x 1

220kg x 1

240kg x 1

Bench

70kg x 3

90kg x 3

100kg x 1

110kg x 1

118kg x 1

120kg x 1

I think there's some more there for all of them. I'm coming off the end of a pretty long loading cycle, not going much over 90% at all. I'm going on my honeymoon in about three weeks, so until then I'll hit some doubles and singles at 90%+ and see if I can coax out some bigger lifts.

### Re: Dear Diary....

Simplicity....

100kg x 3

140kg x 2

160kg x 1

170kg x 1

180kg x 1

140kg x 36 reps in 20 minutes

60kg x 5

90kg x 5

100kg x 45 reps in 20 minutes

**Squats**100kg x 3

140kg x 2

160kg x 1

170kg x 1

180kg x 1

140kg x 36 reps in 20 minutes

**Bench Press**60kg x 5

90kg x 5

100kg x 45 reps in 20 minutes

### Re: Dear Diary....

**Push Press**

60kg x 2

80kg x 2

90kg x 2

100kg x 2,2

110kg x 1

117kg x 1

**Deadlift**

60kg x 3

100kg x 3

140kg x 3

185kg x 30 reps in 20 minutes.

**Dumbell Bench**

Up to 40kg bells x 5,3 - Haven't used dumbells in approximately 6 months so technique improvement will add a few more reps. Pity these are the heaviest in the gym.

### Re: Dear Diary....

**Bench**

60kg x 5

80kg x 5

100kg x 3

105kg x 36 reps in 20 minutes

**Squat**

60kg x 3

100kg x 3

140kg x 3

160kg x 1

170kg x 1

140kg x 27 reps in 20 minutes

**Dumbell Bench**

40kg bells x 5,5

Not great today. Been eating less than usual lately. I'll ride 50/20 out for the next week, and start a serious buildup when I get back from holiday.

### Re: Dear Diary....

**Deadlift**

60kg x 3

100kg x 3

140kg x 3

180kg x 50 reps in 20 minutes

### Re: Dear Diary....

**Paused Bench**

Up to 100kg x 3

**Bench**

110kg x 2

115kg x 1

120kg x 1

**Paused Squat - 3 seconds in hole**

100kg x 3

120kg x 2

140kg x 2

150kg x 1

### Re: Dear Diary....

**Squat**

65kg x 3

105kg x 3

145kg x 3

165kg x 2,2,2,2

**Deadlift**

60kg x 3

100kg x 3

140kg x 3

180kg x 3

200kg x 1

220kg x 1,1

**Deficit Deadlift**

180kg x 1,1,1

### Re: Dear Diary....

**Bench**

60kg x 8

80kg x 6

90kg x 4

103kg x 3

103kg x 3

103kg x 3

103kg x 3

103kg x 3

103kg x 3

103kg x 3

103kg x 3

**Beltless Push-Press**

60kg x 3

80kg x 3

90kg x 3

100kg x 1

100kg x 1

100kg x 1

100kg x 1

**Plate Stone Lifting**

Up to 100kg of plates to 58"

Last edited by Beer Jew on Thu Jun 19, 2014 2:43 pm, edited 1 time in total.

### Re: 210/130/260

**Squat**

60kg x 8

100kg x 3

140kg x 2

150kg x 3

150kg x 3

150kg x 3

150kg x 3

150kg x 3

150kg x 3

**Deadlift**

60kg x 3

100kg x 3

140kg x 3

180kg x 1

200kg x 1

220kg x 1

### Re: 210/130/260

Working sets listed in lbs today.

BW = 190lbs

60kg x 8

80kg x 6

90kg x 4

100kg x 3

110kg x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

70kg x 3

120kg x 3

170kg x 3

210kg x 1

506 lbs x 1

506 lbs x 1

506 lbs x 1

440 lbs x 5

365 lbs x 5

265 lbs x 5

Out.

BW = 190lbs

**Bench**60kg x 8

80kg x 6

90kg x 4

100kg x 3

110kg x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

253 lbs x 1

**Deadlift**70kg x 3

120kg x 3

170kg x 3

210kg x 1

506 lbs x 1

506 lbs x 1

506 lbs x 1

440 lbs x 5

**Deficit Deadlift**365 lbs x 5

**Paused Deadlift**265 lbs x 5

Out.

### Re: 210/130/260

**Squats**

Up to 170kg x 1

**Front Squat**

Up to 120kg x 1

**Bench**

105kg x 2

105kg x 2

105kg x 2

105kg x 2

105kg x 2

105kg x 2

105kg x 2

105kg x 2

**Dumbell Bench**

40kg's x 6,6

Found out this week I got a 2:1 in my degree so well pleased with that.

Off to Lanzarote for a week with the missus.

### Re: 210/130/260

Been told I can now compete in the All England's in August, so training from now on is geared towards that. I'd like to go 190/120/250 for a 560kg total in the u93's.

To that end, all main lifts programming has been done by Marc Keys.

Paused Bench

60kg x 5

80kg x 5

90kg x 5

98kg x 2

98kg x 2

98kg x 2

98kg x 2

98kg x 2

98kg x 2

Squat

60kg x 3

100kg x 3

120kg x 9

120kg x 9

120kg x 9

120kg x 9

Deficit Deadlifts

70kg x 3

120kg x 3

170kg x 1

180kg x 2

180kg x 2

180kg x 2

Dips

BW x 10

BW x 10

BW x 10

Pull-Ups

BW x 3

BW x 3

BW x 3

To that end, all main lifts programming has been done by Marc Keys.

Paused Bench

60kg x 5

80kg x 5

90kg x 5

98kg x 2

98kg x 2

98kg x 2

98kg x 2

98kg x 2

98kg x 2

*- All working sets very easy, 3-4 second pause*Squat

60kg x 3

100kg x 3

120kg x 9

120kg x 9

120kg x 9

120kg x 9

*- Ouch. I really hate anything over 3 reps on squats*.Deficit Deadlifts

70kg x 3

120kg x 3

170kg x 1

180kg x 2

180kg x 2

180kg x 2

*- Felt good*.Dips

BW x 10

BW x 10

BW x 10

Pull-Ups

BW x 3

BW x 3

BW x 3

### Re: 210/130/260

Push Press

75kg x 2

85kg x 2

95kg x 2

95kg x 2

95kg x 2

95kg x 2

95kg x 2 - easy

Front Squat

100kg x 2

100kg x 2

100kg x 2

100kg x 2

100kg x 2 - very easy. Little rest between sets

Beltless SLDL

120kg x 5

120kg x 5

120kg x 5

120kg x 5

120kg x 5

Incline Dumbell

30kg's x 10

30kg's x 10

30kg's x 10

Pendlay Rows

100kg x 10

100kg x 10

100kg x 10

My conditioning is so shit. Nothing was heavy, but by the end I was breathing out my arse.

Home now with a beer.

75kg x 2

85kg x 2

95kg x 2

95kg x 2

95kg x 2

95kg x 2

95kg x 2 - easy

Front Squat

100kg x 2

100kg x 2

100kg x 2

100kg x 2

100kg x 2 - very easy. Little rest between sets

Beltless SLDL

120kg x 5

120kg x 5

120kg x 5

120kg x 5

120kg x 5

Incline Dumbell

30kg's x 10

30kg's x 10

30kg's x 10

Pendlay Rows

100kg x 10

100kg x 10

100kg x 10

My conditioning is so shit. Nothing was heavy, but by the end I was breathing out my arse.

Home now with a beer.

### Re: 210/130/260

Squat

60kg x 8

100kg x 5

120kg x 2

145kg x 2

145kg x 2

145kg x 2

145kg x 2

145kg x 2

145kg x 2

Deadlift

60kg x 3

100kg x 3

140kg x 3

156kg x 9

156kg x 9

156kg x 9

Paused Bench

60kg x 6

80kg x 6

90kg x 6

90kg x 6

90kg x 6

90kg x 6

90kg x 6

90kg x 6

Paused Incline Bench

60kg x 6

70kg x 10

70kg x 10

70kg x 10

Pull-Ups

BW x 5

BW x 5

BW x 4

60kg x 8

100kg x 5

120kg x 2

145kg x 2

145kg x 2

145kg x 2

145kg x 2

145kg x 2

145kg x 2

Deadlift

60kg x 3

100kg x 3

140kg x 3

156kg x 9

156kg x 9

156kg x 9

Paused Bench

60kg x 6

80kg x 6

90kg x 6

90kg x 6

90kg x 6

90kg x 6

90kg x 6

90kg x 6

Paused Incline Bench

60kg x 6

70kg x 10

70kg x 10

70kg x 10

Pull-Ups

BW x 5

BW x 5

BW x 4

### Re: 210/130/260

Paused Bench

60kg x 8

80kg x 6

90kg x 3

98kg x 2

98kg x 2

98kg x 2

98kg x 2

98kg x 2

98kg x 2

Squats

60kg x 3

100kg x 3

128kg x 8

128kg x 8

128kg x 8

128kg x 8

128kg x 8

Deficit Deadlift

60kg x 3

100kg x 3

140kg x 3

180kg x 3

180kg x 3

180kg x 3

Didn't get a chance to do pull-ups or dips so will do tomorrow.

60kg x 8

80kg x 6

90kg x 3

98kg x 2

98kg x 2

98kg x 2

98kg x 2

98kg x 2

98kg x 2

*-very easy. Less than 1min rest between sets*Squats

60kg x 3

100kg x 3

128kg x 8

128kg x 8

128kg x 8

128kg x 8

128kg x 8

*-A lot easier than the sets of 9 last week*Deficit Deadlift

60kg x 3

100kg x 3

140kg x 3

180kg x 3

180kg x 3

180kg x 3

*-very easy. Fast and snappy*Didn't get a chance to do pull-ups or dips so will do tomorrow.

### Re: 210/130/260

Push Press

95kg x 3

95kg x 3

95kg x 3

95kg x 3

95kg x 3

Front Squat

100kg x 3

100kg x 3

100kg x 3

100kg x 3

100kg x 3

Beltless SLDL

132kg x 5

132kg x 5

132kg x 5

132kg x 5

132kg x 5

Incline Dumbell Bench

34kg's x 8

34kg's x 8

34kg's x 8

Pull-Ups

BW x 3

+5kg x 3

+10kg x 2

95kg x 3

95kg x 3

95kg x 3

95kg x 3

95kg x 3

Front Squat

100kg x 3

100kg x 3

100kg x 3

100kg x 3

100kg x 3

Beltless SLDL

132kg x 5

132kg x 5

132kg x 5

132kg x 5

132kg x 5

Incline Dumbell Bench

34kg's x 8

34kg's x 8

34kg's x 8

Pull-Ups

BW x 3

+5kg x 3

+10kg x 2

*- these felt horrible so left it there*### Re: 210/130/260

Bench

60kg x 8

80kg x 6

90kg x 4

96kg x 5

96kg x 5

96kg x 5

96kg x 5

96kg x 5

96kg x 5

96kg x 5 - last rep of each set paused

Deadlift

70kg x 8

120kg x 8

170kg x 8

170kg x 8

170kg x 8

Squat

60kg x 3

100kg x 3

145kg x 2

145kg x 2

145kg x 2

145kg x 2

145kg x 2

145kg x 2

Been a bit strapped for time lately so no assistance tonight

60kg x 8

80kg x 6

90kg x 4

96kg x 5

96kg x 5

96kg x 5

96kg x 5

96kg x 5

96kg x 5

96kg x 5 - last rep of each set paused

Deadlift

70kg x 8

120kg x 8

170kg x 8

170kg x 8

170kg x 8

Squat

60kg x 3

100kg x 3

145kg x 2

145kg x 2

145kg x 2

145kg x 2

145kg x 2

145kg x 2

Been a bit strapped for time lately so no assistance tonight

### Re: 210/130/260

Squats

140kg x 9

150kg x 5

160kg x 2

140kg x 3

Paused Bench

95kg x 7

100kg x 4

105kg x 2

100kg x 2

100kg x 2

100kg x 2

100kg x 2

100kg x 2

Bench - No pause

110kg x 2

Incline Bench

80kg x 5

80kg x 5

80kg x 5

Deficit Pendlay Rows

120kg x 6

120kg x 6

120kg x 6[/quote]

140kg x 9

150kg x 5

160kg x 2

140kg x 3

*Paused*Paused Bench

95kg x 7

100kg x 4

105kg x 2

100kg x 2

100kg x 2

100kg x 2

100kg x 2

100kg x 2

Bench - No pause

110kg x 2

Incline Bench

80kg x 5

80kg x 5

80kg x 5

Deficit Pendlay Rows

120kg x 6

120kg x 6

120kg x 6[/quote]