Littleliam's Natty Powerlifting Journal: Teamnoneck

Discussion in 'Training Logs' started by LittleLiam, Sep 29, 2012.

  1. LittleLiam

    LittleLiam Competitor

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    Going to be training using the Wendler Template.

    Either running 531 or 351. Yet to be decided.

    Focussing on strong lifts and best bang for buck assistance exercises.

    Current competition lifts stand at

    SQUAT: 202.5kg
    BENCH: 120kg
    DEADLIFT: 200kg

    All PRs except the deadlift which has dropped 20kg since I stopped 531.

    I compete in the OPEN, RAW, 75-82.5kg class

    Will be doing hill sprints and tyre drags for conditioning/GPP on weekends and or as and when I can.

    Goals are to get to elite level lifts and lose body fat.
     


  2. LittleLiam

    LittleLiam Competitor

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    Decided to do the 351 split

    Week 1: 3x3 + heavy single + drop set
    Week 2: 5x5 + drop set
    Week 3: 531 + heavy single + drop set
    Week 4: 5x5 deload

    Monday: Military Press
    Tuesday: Deadlift
    Wednesday: Off
    Thursday: Bench Press
    Friday: Squat
     
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  3. LittleLiam

    LittleLiam Competitor

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    Week 1 Day 1

    Military Press
    30x5
    35x5
    40x5
    50x3
    60x3
    60x6 - can't count plates!
    65x5
    75x1
    30x15

    DB Shoulder Press
    12.5x10x5sets

    BB Curls
    30x10x5sets

    Supersets of DB Lat raises and rear raises

    12.5x10x3sets

    Done.

    Shoulders are poppin' :)
     
  4. LittleLiam

    LittleLiam Competitor

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    Week 1 Day 2

    DEADLIFT

    80x5
    100x5
    120x3

    140x3
    160x3
    180x2x2sets - grip strength was going after 2 so did 2 sets to get the required reps +1 extra

    205x1 - felt strong, form stayed solid
    210x1 - straight forward again, right hand grip started to fail so couldn't hold the lock out for too long...

    80x15

    GOOD MORNINGS

    45x10x5sets - going heavier next time

    BENT OVER ROWS

    45x10x5sets - going heavier next time

    LEG CURLS

    65x12x4sets - half the stack, I struggle with these. At least I know it's a weak point...

    INCLINE CRUNCHES

    Bwx10x4sets

    Great session.

    Ended with a bit of deadlift coaching for a few mates. Happy days :)
     
  5. LittleLiam

    LittleLiam Competitor

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    Week 1 Day 3

    BENCH PRESS - super-setted with pull ups

    45x5
    5 pullups
    60x5
    5 pullups
    70x3
    3 pullups
    80x3
    3 pullups
    90x3
    3 pullups
    105x4
    4 pullups
    115x1
    1 pullup
    120x1
    1 pullup
    122.5x1 - PB I think...
    1 pull up
    60x15
    5 pullups

    DB BENCH PRESS

    30x10x5sets

    TBAR ROW - used an oly bar and a DD handle

    60(not counting bar)x10x5sets - will up the weight next week

    TRICEP PUSHDOWN

    30x10x10sets - got hard

    FACE PULLS - used a rope attached to one side of a cable crossover frame

    25x10x10sets - also got hard

    :)
     
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  6. LittleLiam

    LittleLiam Competitor

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    Week 1 Day 4

    SQUAT

    75x5
    95x5
    115x3
    130x3
    150x3
    170x3
    Belt on - no knee wraps just belt and wrist wraps
    180x1
    200x1 - felt good
    100x20 - takes 1rm to 212...

    LEG PRESS

    180x10x5sets

    BACK EXTENSIONS

    bw+20x10x5sets - held contraction at top

    HANGING LEG RAISE

    bwx10x5sets

    LEG EXTENSIONS

    200(the stack, might be in lbs..)x10x5sets

    :)
     
  7. LittleLiam

    LittleLiam Competitor

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    Week 2 Day 1

    MILITARY PRESS

    30x5
    35x5
    45x3
    45x5
    55x5
    60x6

    DB SHOULDER PRESS

    20sx10 - too heavy for all sets
    12.5sx10x4sets

    BB CURL supersetted with BB REVERSE CURL - want to build forearms

    30x10x3sets

    DB LAT RAISE supersetted with DB BENT OVER DELT RAISE

    12.5sx10x5sets
     
  8. LittleLiam

    LittleLiam Competitor

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    Just done 1.5hours Jujutsu and in not broken. :). No martial arts history do was a real eye opener. Went with a few door men /cage fighter mates who I train with. All good - will be going again.

    Felt a bit weird mounting a girl who want my mrs...

    Also, don't train forearms before going through wrist locks....
     
  9. LittleLiam

    LittleLiam Competitor

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    Week 2 Day 2

    DEADLIFTS


    80x5
    100x5
    120x3
    130x5
    150x5
    170x10 - smashed this. Felt strong would have done 2/3 more reps but didn't want to kill myself. Had some motivational pals helping out too. Check the vid. Dicks.


    &feature=youtube_gdata_player

    GOODMORNINGS


    60x10x4sets - upped the weights, felt good

    BENT OVER ROW


    60x10x4sets - upped the weights, felt good

    LEG CURL


    80x12x4sets - upped this too


    DECLINE CRUNCHES


    Bw+20x10x4sets


    Happy with that!
     
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  10. Olly

    Olly Formerly legranderic Top Contributor

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    In for the updates, looking forward to see how you get on. Considering going back to 531 myself.

    I tired thinking about 170 x 10
     
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  11. LittleLiam

    LittleLiam Competitor

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    Week 2 Day 3 swapped squats and bench days

    Not the best day - little sleep night before taking the Gf to the hospital. She's ok - had heart palpitations again. SVT caused my low potassium. Anyway.

    SQUAT

    75x5
    95x5
    115x3
    125x5
    140x5
    140x2 - squat area was busy - got cold so didnt go heavier

    LEG PRESS

    180x10x4sets

    BACK EXTENSIONS

    bw+30x10x5sets - held contraction at top - could feel it hard in hammys, glutes and lower back

    Increased by 10 from last week - held onto 2x15kg stacked plates to add the weight

    HANGING KNESS RAISES

    bwx10x4sets

    LEG EXTENSIONS

    200(the stack, might be in lbs..)x10x4sets - slow and held at the top. Legs are getting chunky :)
     
  12. LittleLiam

    LittleLiam Competitor

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    Cheers pal. Deads are getting to bacj where they were now i'm off sheiko amd doing the right assistance work again.

    Get back to it if your stalling/fancy a change. Im currently doing the 351 for size version out of the 531 for powerlifting ebook.
     
  13. Olly

    Olly Formerly legranderic Top Contributor

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    I have that ebook but haven't read it yet. I must do soon
     
  14. LittleLiam

    LittleLiam Competitor

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    Week 2 Day 4

    1 hour of touch rugby at lunch today. At work so not allowed full contact

    Tonight's workout

    BENCHPRESS

    BARxlots
    45x5
    60x5
    70x5
    75x5
    90x5
    100x6

    CHINS
    BWx5x5sets

    DB BENCHPRESS
    35x10x3sets - couldn't do the 5 sets

    DB ROWS
    35x5x3sets - couldn't do the 5 sets

    TRICEP PUSHDOWNS - WITH ROPE ATTACHMENT

    10x100reps

    FACE PULLS

    10x100reps

    Looking forward to 531reps and heavy singles next week :)
     
  15. LittleLiam

    LittleLiam Competitor

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    Week 3 Day 1

    Military Press

    30x5
    35x5
    45x5
    55x5
    60x3
    70x2

    80x1
    85xfail - went from strict to push press after this - added belt too

    85x1
    90xfail - went to false grip - read an article by Jim Wendler on doing it to improve the bar path

    http://articles.elitefts.com/training-articles/wait-a-couple-weeks-oh-press/

    90x1
    92.5x1 - new PB!
    95xfail - went dizzy and wobbly with this, belt could be too tight/I'm too fat atm to hold max air...

    No accessory work on the max effort week for me. Going to keep it like that for the max effort week.

    I have been taking the weight off stands but think I'll clean the weight from now on. Help improved posterior chain and build my traps on the initial pull.

    Followed my hour and a half of jujitsu. Rolls, locks, throws, knife defence and pressure point work...

    Awesome sessions :)
     
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