Training for a 600kg total @ 90kg

[Beer Jew]

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...

[Beer Jew]

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

[Beer Jew]

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

[Beer Jew]

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

[Beer Jew]

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.

[Beer Jew]

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

[powerlifter54]

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.

Nice. Congrats on the lifts and the wedding.

[Beer Jew]

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.

Nice. Congrats on the lifts and the wedding.

Thanks

[Beer Jew]

Simplicity....

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

[Beer Jew]

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.

[Beer Jew]

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.

[Beer Jew]

Deadlift

60kg x 3
100kg x 3
140kg x 3

180kg x 50 reps in 20 minutes

[Beer Jew]

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

[Beer Jew]

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

[Beer Jew]

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"

[Beer Jew]

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

[Beer Jew]

Working sets listed in lbs today.

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.

[Beer Jew]

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.

[Beer Jew]

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 - 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

[Beer Jew]

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.

[Beer Jew]

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

[Beer Jew]

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 -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.

[Beer Jew]

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 - these felt horrible so left it there

[Beer Jew]

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

[Beer Jew]

Squats

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]