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Post Info TOPIC: Patrik's training log
jwzrd


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Patrik's training log
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I am a swedish powerlifter training for my first nationals. I've been training for something like 15 years but only these last 2 years have been geared at competing successfully as a powerlifter. So far I've only competed a few times and have yet to start using a suit for my deadlifts.

I compete in the 125kg-class and todays bodyweight is 120.5. My last competition yielded:
Squat, suit, wraps, no belt: 310kg
Benchpress, shirt: 195kg
Deadlift, no no no: 275kg

This made me reach the 780kg qualification for the 2009 swedish nationals.

I have just translated my current training block to english and will post it here (after lunch!) and I intend to keep posting updates here after each new session. Pardon my half-broken english.

-- Edited by jwzrd at 12:32, 2008-12-22

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jwzrd


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Week 1
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2008-11-24
Squat, competition-style, no no no: 6x8x20, 3x5x70, 2x3x100, 2x2x120, 2x2x140, 5x5x160
Step up onto bench: 5, 5x5x15
Benchpress, competition-style, yellow rubber band: 2x10x20, 2x6x60, 5x3x90
Dumbellpress: 3x10x36 (tight feeling to a narrow band across my left pectoralis)
Deadlift, stiff-legged, pronated thumbless grip: 4x8x100

Squats felt bad and uncontrolled; slow and hard at first. The last 2-3 sets felt ok. Step-ups were very light. Benchpress felt better than I expected as I hadn't lost/forgotten the technique the way I ususally do even after short lay-offs. Stiff-legged deads were very light.


2008-11-26
Squat, competition-style, no no no: 5x6x20, 2x5x70, 2x2x100, 2x2x120, 2x140, 6x2x175
Benchpress, competition-style: 2x10x20, 2x6x100, 3x100, 2x100, 2x2x120, 1x130, 3x3x140 (excentric), 3x8x100 (~90s rest)
Horizontal pullups: 4x6
Facepulls: 4x12

Good session today. I really put a lot of energy into squatting with perfect form; I had my training partner be really critical but he approved of them. The benchpress felt good; I did get painful cramps in my erectors trying to keep arched up for the excentric reps. 3x8 with short rest really took a toll. This was my first excentric bench session for over a year.


2008-11-28
Squat, competition-style, no no no: 4x6x20, 3x5x70, 3x120, 2x140, 6x3x175
Benchpress, competition-style, yellow rubber band: 3x6x70
Floorpress, lockouts: 2x3x120
Dips: 3x8
Deadlift: 3x5x70, 2x3x120, 3x170
Deadlift, to knees: 2x4x200
Deadlift: 4x4x225
Barbell row: 4x6x100

Good session today. Squats felt good and the form was approved of today too. Unbeleivable DOMS in my chest, shoulders and triceps today so pressing was really painful. Deadlifts were heavier than anticipated and I think part of my right adductor may have received a little too much.


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jwzrd


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Week 2
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2008-12-01
Squat, competition-style, no no no: 6x2x175
Benchpress, competition-style, yellow rubber band: 5x3x100
Dumbellpress: 4x10x36 (10, 10, 10, 7)
Deadlift, sumo, slow decent: 4x160, 4x4x190
Deadlift, stiff-legged, pronated thumbless grip: 4x8x110
Step up: 5, 5x5x25

Good session today too. Squat form was good. Benchpress was light/heavy enough for the time being but the dumbell presses were - as they always are - a beast of a burden. The sumo-style deadlifts went a lot better than I expected. I experienced some problems with the balance but that was helped by a small adjustment of the angle of my feet. Stiff-legged deads are still very light but they still really knock the wind out of me.


2008-12-03
Squat, competition-style, no no no: 6x4x175
Benchpress, competition-style: 3x100, 2x2x120, 2x2x130
Floorpress lockouts: 2x100, 1x120, 2x3x142.5 (very very heavy)
Shrugs: 4x6x120 (too light - laughed at by training partner)
Horizontal pullups: 4x6
Facepulls: 4x12x20

Toughest squat workout so far but not hard tough to require any gritting of the teeth. Bench was heavy and a bit out of good pressing form. I did away with the dips today since the benchpress was a little on the heavy side.


2008-12-05
Squat, competition-style, no no no: 6x2x175
Benchpress, competition-style, yellow rubber band: 3x6x100
Military press: 3x5x62.5
Deadlift, to knees: 3x4x200
Deadlift: 2x4x230

Aborted the session half-way through the deadlifts since the right adductor has decided to act up. It pisses me off like nothing else.

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jwzrd


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Patrik's training log
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2008-12-08
Squat, competition-style, no no no: 5x10x20, 5x5x70, 3x100, 3x140, 6x5x175PR
Benchpress, competition-style, yellow rubber band: 5x3x100
Dumbellpress: 4x10x36 (only got 8 reps in last set)
Legcurl, seated, slow and very controlled: 15x20, 12x25, 3x8x35
Deadlift, sumo, slow decent: 2x5x70, 3x3x120, 3x160, 3x4x200PR
Deadlift, stiff-legged, pronated thumbless grip: 4x8x120 (re-grip required before last rep of last two sets)

Did away with the stepups since the sumo is so heavy off the floor. The sumo deadlift doesn't cause any pain in my right adductor. The squats however is starting to get affected. I decended a little more to the left as I warmed up today but I didn't experience any direct or sharp pains.


2008-12-10
Squat, competition-style, no no no: 6x2x175 (heavy, slow, DOMS and pain in right adductor)
Benchpress, competition-style: 3x100, 2x2x120, 1x132.5, 3x3x140 (excentric), 3x8x100 (90s rest)
Dips: 4x6
Horizontal pullups: 4x6
Facepulls: 4x12x25

Squats were heavy, slow and painful because of DOMS. The excentric benchpress today was a lot lighter than previous session, no problems with cramping erectors either.


2008-12-12
Squat, competition-style, no no no: 6x6x175PR (6300kg!)
Benchpress, competition-style, yellow rubber band: 4x6x90
Military press: 3x5x65
Shrugs: 4x6x130
Barbell row: 5x6x110

Did away with deadlifting all together today in order for the adductor to get better rest. 6x6 for squats was hard on me. I felt the adductor too. Overall a good workout.

-- Edited by jwzrd at 12:24, 2008-12-22

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jwzrd


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Week 4
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2008-12-15
Squat, competition-style, no no no: 6x2x175 (~1m rest)
Benchpress, competition-style, yellow rubber band: 5x3x105
Dumbellpress: 4x8x38.5
Legcurl, seated, very slow and controlled: 15x25, 12x35, 3x8x45 (failed last rep of last set)
Marklyft, sumo: 4x4x205PR
Marklyft, stela ben, pronerat tumlöst grepp: 4x8x130 (re-grip required before completing last two reps of last set)

Squats were super-heavy and my thighs were slow and tight. I still kept the form tight. Starting to increase the weight for the medium benchpress bouts now but it's as if my strength has magically shot up so today was almost lighter than last week. My body is really responding well right now. I found a better "angle" for my pelvis today that provided better starting strength in the sumo-style deadlifts. It enabled me to apply a lot more glute-power.


2008-12-17
Squat, competition-style, no no no: 5x5x185PR
Benchpress, competition-style: 3x100, 2x100, 3x120, 2x130, 2x135, 2x130
Benchpress, hangbar, ~5-45kg: 1x180, 3x3x160
Dips: 6, 3x6x10 (light!)
Shrugs: 4x6x140
Hanging rows: 4x6

Squats were heavy but tight. Not as good as the 6x6 bout but still very good. I squatted a little bit forwards "hanging" a little more than I should in the hamstring. It's a style that looks good but one that doesn't transfer well enough to the way I squat with equipment. The thighs throbbed and cried during the rest of the session. Both benchpress and hangbar benchpress felt really well today; the hangbar style felt almost exactly the same as shirt presses does for me. I really feel that it'll provide good transfer.


2008-12-19
Squat, competition-style, no no no: 6x2x175 (terrifyingly heavy)
Benchpress, competition-style, red rubber band: 3x6x100
Benchpress, feet up, pinky on ring: 3x6x105 (last rep was very very close to fail)
Military press: 3x5x67.5
Barbell row: 4x6x115 (heavy)

This squat session was aweful. So heavy, so un-coordinated. The thighs were hard and tight and just would not budge. All this mega-repping is really wearing me down but I really do think that they'll have worked wonders come the next competition.

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jwzrd


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Week 5
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2008-12-22
Squat, competition-style, no no no: 3x6x20, 2x5x60, 3x100, 2x140, 2x170, 1x180, 3x4x195PR, 4x200PR
Benchpress, competition-style, yellow rubber band: 5x3x107.5
Dumbellpress: 4x8x38.5
Deadlift, sumo: 2x4x160
Deadlift, stiff-legged: 4x8x140

Two good PR:s today in the squat. The form was really good and they were a lot lighter than I'd anticipated. One of the sets was recorded so I'll add it here later.


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jwzrd


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RE: Patrik's training log
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So here's a clip of me doing what I believe is the third set of 195kg.


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jwzrd


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2008-12-24
Squat, competition-style, no no no: 6x2x175 (ridculously heavy)
Benchpress, competition-style: 2x3x100, 3x120, 1x132.5, 3x3x142.5 (eccentric)
Benchpress, hangbar, ~4-45kg assistance: 2x3x165, 2x165 (failed #3)
Benchpress, competition-style: 3x8x95 (1 minute rest)
Shrugs: 4x5x150
Vertical rows: 4x6
Facepulls: 3x12x25

The 6x2 squat sessions are getting painfully heavy. Thighs hurt, no stretch reflex, no control and very slow ascent. The benchpress went well and the rest is just bodybuilding bs there to add more muscle to my upper back for the benchpress.

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jwzrd


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2008-12-26
Squat, competition-style, no no no: 4x5x20, 5x60, 3x100, 2x2x140, 2x180, 1x195, 2x3x207.5PR, 2x207.5
Benchpress, competition-style, red rubber band (~15-20kg): 2x6x100, 5x100
Military press: 3x5x70

Didn't have time to complete today's session. But I'm happy with achieving yet another PR in the squat.

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TRON


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jwzrd wrote:

So here's a clip of me doing what I believe is the third set of 195kg.

Those are excellent squats!



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jwzrd


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Thanks man!

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jwzrd


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2009-01-05
Squat, competition-style, no no no: 2x3x150, 2x180, 2x190, 1x200, 1x210, 2x5x180, 5x160 (narrow)
Benchpress, competition-style, yellow rubber band: 5x3x1075

Back from a week-long flu. Did the most important things and then called it a day. I'll kick it according to my program on wednesday.

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jwzrd


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2009-01-07
Squat, olympic-style, no no no, ~2.5 minute rest: 3x140, 4x5x150
Benchpress, competition-style: 2x3x120, 1x135, 3x3x140 (excentric)
Benchpress, 9cm board: 3x110, 5x130, 3x140
Benchpress, competition-style, 2 minute rest: 3x8x100

Still not completely recovered from the flu so these half-short rest periods really kicked my ass. I really suffered from DOMS in my thighs and rear aswell. My weight this morning is down to 116.9kg but I started on Creatine a few days ago so I'm expecting a better weight gain.

Had to cut the session short yesterday due to a club board meeting.

-- Edited by jwzrd at 09:03, 2009-01-08

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jwzrd


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2009-01-09
Squat, competiton-style, no no no: 3x2x180
Frontsquats, paused: 3x4x140
Benchpress, blue rubber-band (20-25kg?): 4x6x80
Military press: 4x4x75
Deadlift: 3x5x120, 3x5x170, 3x5x200

Part of my right adductors have been giving me grief the past four weeks or so. Today was the first deadlift session in what feels like ages. The weight felt very light, no real difference between 120, 170 and 200kg. Still have plenty of DOMS in my legs since monday, my chest was really tight with DOMS aswell today.

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jwzrd


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2009-01-12
Squat, competition-style, no no no: 3x150kg, 2x180kg, 1x200kg, 1x220kg PR, 3x4x190kg
Squat, olympic-style: 3x5x165kg
Benchpress, competition-style: 5x3x115kg
Dumbell press: 4x8x41kg (8, 8, 7, 6)
Leg curl, seated: 15x30kg, 12x35kg, 3x8x45kg
Deadlift, stiff-legged, locked thumbs: 6x100kg, 6x120kg, 6x140kg, 4x160kg

Todays workout went really really well and I added yet another PR. What was really good with this one is that it came with a near perfect style. Assisted a bunch of new lifters today so I didn't have time for sumo deadlifts today. I benchpressed without bands today because tomorrow is the first shirted benchpress session so I want to make sure that my triceps are fresh.

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