Training for a 600kg total @ 90kg

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Beer Jew
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Training for a 600kg total @ 90kg

Post by Beer Jew » Tue Jun 03, 2014 5:29 pm

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

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Beer Jew
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Re: Dear Diary....

Post by Beer Jew » Tue Jun 03, 2014 5:31 pm

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

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Beer Jew
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Re: Dear Diary....

Post by Beer Jew » Tue Jun 03, 2014 5:35 pm

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

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Beer Jew
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Re: Dear Diary....

Post by Beer Jew » Tue Jun 03, 2014 5:37 pm

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

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Beer Jew
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Re: Dear Diary....

Post by Beer Jew » Tue Jun 03, 2014 5:43 pm

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.

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Beer Jew
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Re: Dear Diary....

Post by Beer Jew » Thu Jun 05, 2014 10:35 pm

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

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powerlifter54
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Re: Dear Diary....

Post by powerlifter54 » Thu Jun 05, 2014 10:52 pm

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.
Nice. Congrats on the lifts and the wedding.
"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

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Beer Jew
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Re: Dear Diary....

Post by Beer Jew » Thu Jun 05, 2014 10:54 pm

powerlifter54 wrote:
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.
Nice. Congrats on the lifts and the wedding.
Thanks :happiness:

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Beer Jew
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Re: Dear Diary....

Post by Beer Jew » Sun Jun 08, 2014 4:23 pm

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

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Re: Dear Diary....

Post by Beer Jew » Tue Jun 10, 2014 9:57 pm

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.

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Beer Jew
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Re: Dear Diary....

Post by Beer Jew » Fri Jun 13, 2014 12:17 pm

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.

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Beer Jew
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Re: Dear Diary....

Post by Beer Jew » Fri Jun 13, 2014 6:14 pm

Deadlift

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

180kg x 50 reps in 20 minutes

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Re: Dear Diary....

Post by Beer Jew » Sun Jun 15, 2014 10:31 pm

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

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Beer Jew
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Re: Dear Diary....

Post by Beer Jew » Mon Jun 16, 2014 8:56 pm

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

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Beer Jew
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Re: Dear Diary....

Post by Beer Jew » Tue Jun 17, 2014 9:21 pm

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.

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Re: 210/130/260

Post by Beer Jew » Thu Jun 19, 2014 2:33 pm

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

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Re: 210/130/260

Post by Beer Jew » Fri Jun 20, 2014 5:24 pm

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.

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Sun Jun 22, 2014 4:28 pm

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.

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Re: 210/130/260

Post by Beer Jew » Mon Jun 30, 2014 2:28 pm

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

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Tue Jul 01, 2014 9:26 pm

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.

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Sat Jul 05, 2014 11:02 pm

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

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Sun Jul 06, 2014 3:12 pm

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.

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Re: 210/130/260

Post by Beer Jew » Mon Jul 07, 2014 9:22 pm

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

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Wed Jul 09, 2014 7:55 pm

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

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Sun Jul 13, 2014 5:26 pm

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]

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