Powerlifting Log

Strict shoulder press
Bar x 12
40 x 5
40 x 2
50 x 1
60 x 1
70 x 1
80 x 1
85 x 1
60 x 5
40 x 12
Bar x 10

Calf raises seated
40 x 20
60 x 10
80 x 8

Dips
11
5

Lat pulldown
77 x 5
97 x 5
 
Deadlift
70 x 3
70 x 3
100 x 1
100 x 1
120 x 1
140 x 1
160 x 1
190 x 1
220 x 1 Strapless PB
240 x 0

Leg press
80 x 15
80 x 20
 
Bench
Bar x 10
40 x 5
60 x 3
60 x 2
80 x 1
100 x 1
120 x 1
140 x 1
160 x 1 PB
170 x 0

160 moved fast and pretty easy but back cramped up so had to rest for about 10mins for it to clear up.
I think that was to long and cooled down to much and missed the 170.
Very happy with the 160 that was the target had no intention of trying for 170 but with how fast 160 moved thought I'd give it a shot.
 
Squat
70 x 2
70 x 2
100 x 1
100 x 1
120 x 1
140 x 1
170 x 1
200 x 1 PB
220 x 1 PB

200 felt pretty easy so thought I'd try 220 can't believe how heavier it felt was shaking like fuck walking it out which put a bit of doubt in my head but was a few people watching so didn't want to fail.
When I stood with the weight it felt a little better squatted ATG felt OK going down but was 100% all out getting it back up.
I though I was going to pass out half way up everything started going black but got it up and then struggled to rack it because bar must off moved down a bit and hooks was a little high.
 
I've been thinking and I'm sure I loaded the bar wrong with 230 instead of 220.

I remember checking it because it didn't look right but my mind was on the lift so still got it wrong.

Thinking back the bar had each side red, yellow, blue yellow, red, white which is 25, 15, 20, 15, 25, 5.

So no wonder it felt so heavy so glad I made it would of been really pissed if I failed because of loading the bar wrong
 
Deadlift
60 x 3
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3

Leg press
80 x 20
80 x 20

Leg extensions
40 x 15
40 x 15

Single Leg curl
15 x 15
20 x 10

Leg raises
X 10
X 8

Crunch machine
20 X 8
20 x
 
Bench
60 x 3
60 x 3
80 x 3
100 x 3
120 x 3
120 x 3
120 x 3

Close grip
80 x 10
80 x 12

Lat pulldown
57 x 10
77 x 10

Low Cable flys
10 x 10
12.5 x 10
 
Deadlift
60 x 3
60 x 3
80 x 3
100 x 2
130 x 1
150 x 1
170 x 2
170 x 2
170 x 2
170 x 2
170 x 2

Block pull
180 x 3
180 x 1

Leg press
90 x 20
140 x 15
160 x 13

Leg extensions
40 x 12
80 x 10
90 x 10


Leg curl
25 x 10
35 x 8

Leg raises
X10
X10
 
Bench
60 x 5
60 x 3
80 x 3
100 x 1
110 x 10
110 x 10

Close grip
115 x 1
100 x 7

Paused
90x 8
90 x 7

Pull-up hammer grip red band
6
7

Lat pulldown
55 per hand x 10
55 per hand x 8

Tri press down
24 x 20
35 x 15
 
Deadlift
60 x 5
60 x 3
80 x 3
110 x 1
130 x 1
150 x 1
170 x 2
170 x 2
170 x 2
170 x 2
170 x 2

Block pull
180 x 3
180 x 3

Leg press
80 x 15
140 x 10
170 x 12

Leg extensions
40 x 10
80 x 10
120 x 7

Leg curl
15 x 15
20 x 10
25 x 10

Dumbbell curls
10 x 10ea
15 x 10ea
20 x 5ea

Cable curl
5 x 30ea

Leg raises
3x 10
 
Bench
Band warm up
Bar x 10
60 x 5
60 x 3
90 x 2
90 x 1
110 x 8
110 x 8

Close grip
115 x 5
115 x 5

Paused
100 x 8
100 x 6

Pull up
X 4
X 4


Lat pulldown
75 x 8
75 x 8

Hammer curl
10 x 10
15 x 10
17.5 x 5

Tri press down rope
17.5 x 13
17.5 x 15 forgot to up weight
24.5 x 10
 
Squats
60 x 5
80 x 5
100 x 3
120 x 2
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
150 x 5 Belt on

Leg press
80 x 12
120 x 10
180 x 8
 
Deadlift
60 x 5
60 x 3
80 x 2
100 x 2
120 x 1
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3

Block pull
150 x 5
150 x 5

Ez bar curl
20 x 15
20 x 12
 
Band warm up

Bench
Bar x 10
40 x 5
60 x 3
60 x 3
80 x 2
100 x 1
125 x fail WTF
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2

Close grip
130 x 3
130 x 1

Paused
115 x 4
 
Deadlift
60 x 3
60 x 3
80 x 3
100 x 2
130 x 1
150 x 8
150 x 7
150 x 5

Block pull
160 x 5
160 x 5
 
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