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....
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
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.
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.
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
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
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
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"
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
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
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.
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.
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 - 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
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 -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.
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 - these felt horrible so left it there
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
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]