My first powerlifting meet
Video
4
Tag Archives: Marklyft
Deadlift 195kg/429lbs
Video
A video from Tuesday’s workout. New personal record.
General update and a couple of new personal records.
Status
Hey!
As usual I’d like to start by apologizing for the lack of updates lately. I’ve been very busy for various reasons. As you might have noticed I’ve decided not to document all of my training sessions on the blog. Mainly because it’s to time consuming at the moment and also because I don’t think that it’s that interesting to read about.
That does not mean that I’m not training, however. My training is going great at the moment and I’ve managed to pull off several personal records lately. The most recent was yesterday when I managed to bench press 3 reps at 80 kgs (176 lbs) (with IPF standard technique, pause at bottom and heels to the floor etc). Nothing too impressive but for me, it’s good.
Last week I managed to pull 180 kgs (396 lbs) in the deadlift after one failed attempt. and a couple of weeks ago I broke my personal record in the squat both with a single rep at 145 kgs (319 lbs) and a set of 8 reps at 125 kgs (275 lbs) (not at the same session).
So all in all my training is progrssing pretty much according to plan.
Weekly Training Update – April 22th, 23th, 25th & 26th. 2013
April 22 – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 1
Bodyweight: 81 kgs/178.2 lbs
Warm Up
500m Rowing (Concept2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
55 kgs/121 lbs x 3
62.5 kgs/137.5 lbs x 3
70 kgs/154 lbs x 8 (3 +5)
Boring But Big -ish
Bench Press
55 kgs/121 lbs x 10
55 kgs/121 lbs x 10
55 kgs/121 lbs x 13
Overhead Press
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
Pull Ups (Palms away)
x 8
x 8
x 8
x 6
x 5
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 15
x 12
_________________________________________________________________________
April 23 – Deadlift + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 2
Bodyweight: 80 kgs/176 lbs
Warm Up
500m Rowing (Concept2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Deadlift
Warm Up Sets
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
80 kgs/176 lbs x 5
100 kgs/220 lbs x 3
Workout Sets
112.5 kgs/247.5 lbs x 3
127.5 kgs/280.5 lbs x 3
145 kgs/319 lbs x 10 (3 +7) PR!
Boring But Big -ish
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Squat
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
Brutal Bench
x 10
x 10
x 8
x 8
x 7
_________________________________________________________________________
April 25 – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 3
Bodyweight: 79.6 kgs/175.1 lbs
Warm Up
500m Rowing (Concept2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
50 kgs/110 lbs x 3
Workout Sets
55 kgs/110 lbs x 3
62.5 kgs/126.5 lbs x 3
70 kgs/143 lbs x 7 (3 +4)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10 Narrow grip, No pause on chest.
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10 Narrow grip, No pause on chest.
Cable row
Narrow Parallel Grip
70 kgs/154 lbs x 10
60 kgs/132 lbs x 10
60 kgs/132 lbs x 10
Wide Parallel Grip
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
_________________________________________________________________________
April 26 – Squat + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 4
Bodyweight: 80 kgs/176 lbs
Warm Up
500 m Rowing
Stretching, mobility training etc.
5/3/1
Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
62.5 kgs/137,5 lbs x 5
80 kgs/176 lbs x 3
Workout Sets
87.5 kgs/198 lbs x 3
100 kgs/220 lbs x 3
112.5 kgs/247.5 lbs x 8 (3 +5)
Boring But Big -ish
Squat
100 kgs/220 lbs x 10
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Brutal Bench
4 x 10
The will to lift.
I stumbled over this video today and I realized that it’s been a while since I posted something other than my training journal. What I really like about this video in particular is that it shows powerlifting in a different light compared to what most people are probably used to. Powerlifting is not just about physical strength or huge guys lifting huge weights. It’s about normal people, real human beings, getting together, doing what they love to do. You don’t need to be big or strong to be a powerlifter. All you need is the will to lift. Chances are that you’ll get big and strong while doing what you love the most and you’ll most likely make some new friends while your’re at it.
Weekly Training Update – April 15th, 16th, 18th & 19th. 2013
Yet another stressful week that’s finally over. Hopefully things will calm down a little bit from now on.
April 15th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 1
Bodyweight: 80 kgs/176 lbs
Warm Up
Crosstrainer
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
50 kgs/110 lbs x 3
Workout Sets
50 kgs/110 lbs x 5
57.5 kgs/126.5 lbs x 5
65 kgs/143 lbs x 9 (5 +4)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 13
Overhead Press
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
30 kgs/66 lbs x 8
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 15
x 12
Pull Ups (Palms away)
x 8
x 8
x 8
x 8
x 6
_________________________________________________________________________
April 16th – Deadlift + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 2
Bodyweight: 79.5 kgs/174.9 lbs
Warm Up
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Deadlift
Warm Up Sets
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
80 kgs/176 lbs x 5
100 kgs/220 lbs x 3
Workout Sets
105 kgs/231 lbs x 5
120 kgs/264 lbs x 5
137.5 kgs/302.5 lbs x 11 (5 +6)
Boring But Big -ish
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Squat
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
60 kgs/132 lbs x 5
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
Brutal Bench
x 10
x 10
x 8
x 8
x 7
_________________________________________________________________________
April 18th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 3
Bodyweight: 80.1 kgs/176.2 lbs
Warm Up
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
50 kgs/110 lbs x 3
Workout Sets
50 kgs/110 lbs x 5
57.5 kgs/126.5 lbs x 5
65 kgs/143 lbs x 9 (5 +4)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10 pause on chest
40 kgs/88 lbs x 10 narrow grip
50 kgs/110 lbs x 10 pause on chest
40 kgs/88 lbs x 10 narrow grip
Cable row
60 kgs/132 lbs x 14
60 kgs/132 lbs x 12
60 kgs/132 lbs x 10
50 kgs/110 lbs x 11
50 kgs/110 lbs x 10
_________________________________________________________________________
April 19th – Squat + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 4
Bodyweight: 80 kgs/176 lbs
Warm Up
500 m Rowing
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
62.5 kgs/137,5 lbs x 5
80 kgs/176 lbs x 3
Workout Sets
82.5 kgs/198 lbs x 5
95 kgs/209 lbs x 5
110 kgs/242 lbs x 10 (5 +5)
Boring But Big -ish
Squat
70 kgs/154 lbs x 10
75 kgs/165 lbs x 10
75 kgs/165 lbs x 10
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Brutal Bench
4 x 10
Weekly Training Update – April 8th, 9th, 11th & 13th. 2013
It’s been a very stressful week with lots to do at work and some very disappointing news. the only things that has kept me on track is my training and my girlfriend. Sometimes my training is also my therapy.
April 8th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 3 Day: 1
Bodyweight: I forgot to weigh in.
Warm Up
Crosstrainer
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
55 kgs/121 lbs x 5
62.5 kgs/137.5 lbs x 3
70 kgs/54 lbs x 7 (1 +6)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
Overhead Press
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 10
x 10
Pull Ups (Palms away)
x 8
x 8
x 6.
_________________________________________________________________________
April 9th – Deadlift + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 3 Day: 2
Bodyweight: 80.4 kgs/176.9 lbs
Warm Up
500 m Rowing (Concept 2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Deadlift
Warm Up Sets
20 kgs/44 lbs x 10
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
80 kgs/176 lbs x 5
100 kgs/220 lbs x 3
Workout Sets
115 kgs/253 lbs x 3
132.5 kgs/291.5 lbs x 3
140 kgs/324.5 lbs x 7 (1 +6) (On the 8th rep my grip gave up. I guess it’s time to start using a mixed grip instead of an overhand grip.)
Boring But Big -ish
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Squat
20 kgs/44 lbs x 10
20 kgs/44 lbs x 5 (Pause at bottom)
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
Brutal Bench
x 10
x 10
x 8
x 8
x 7
_________________________________________________________________________
April 11th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 3 Day: 3
Bodyweight: 80.3 kgs/176.7 lbs
Warm Up
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
55 kgs/121 lbs x 5
62.5 kgs/137.5 lbs x 4
70 kgs/54 lbs x 7 (1 +6)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
Cable row
50 kgs/110 lbs x 10
60 kgs/132 lbs x 10
60 kgs/132 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 10
x 10
x 10
Brutal Bench
x 12
x 10
x 9
_________________________________________________________________________
April 13th – Squat + Assistance + Extra Bench Press + Arms
This was exactly what I needed to clear my head after this week.
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 3 Day: 4
Bodyweight: 80 kgs/176 lbs
Warm Up
Longboarding
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
40 kgs/88 lbs x 5
50 kgs/110 lbs x 5
65 kgs/143 lbs x 5
72.5 kgs/159.5 lbs x 3
Workout Sets
90 kgs/198 lbs x 3
100 kgs/220 lbs x 3
112.5 kgs/247.5 lbs x 7 (1 +6)
Extra Squat
120 kgs/264 lbs x 1
120 kgs/264 lbs x 1
120 kgs/264 lbs x 1
Boring But Big -ish
Squat
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Benchpress (Pause in bottom)
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
40 kgs/88 lbs x 5
50 kgs/110 lbs x 5
Workout Sets
60 kgs/132 lbs x 5
70 kgs/154 lbs x 1
80 kgs/176 lbs x 1
80 kgs/176 lbs x 1
80 kgs/176 lbs x 1
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
Leg Curl
5 x 8
Leg Extensions
2 x 10
Pull-Ups
3 x 8
Triceps Extensions
3 x 8
Biceps Curl
3 x 8
Abs
5 x 10
Training Documentation – April 5th, 2013
April 5th – Squat + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 2 Day 4
Bodyweight: 80.4 kgs/176.9 lbs
Warm Up
500m rowing
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
65 kgs/143 lbs x 5
72.5 kgs/159.5 lbs 3
Workout Sets
82.5 kgs/181.5 lbs x 3
95 kgs/209 lbs x 3
107.5 kgs/236.5 lbs x 9 (3 +6)
Boring But Big -ish
Squat
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 13
Deadlift
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
Leg Curl
3 x 10
Leg Extension
2 x 12
Pull-Ups
3 x 8
Hanging Crunches/Brutal Bench
5 x 7-10
From now on I think I’ll update my journal once a week.
Training Documentation – April 4th, 2013
April 4th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 2 Day 3
Bodyweight: 80,7 kgs/177.5 lbs
Warm Up
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
35 kgs/77 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
52.5 kgs/115.5 lbs x 3
60 kgs/132 lbs x 3
65 kgs/143 lbs x 8 (3 +8)
Boring But Big -ish
Bench Press
40 kgs/88 lbs x 10
40 kgs/88 lbs x 10 Narrow Grip
40 kgs/88 lbs x 10
40 kgs/88 lbs x 10
40 kgs/88 lbs x 10 Narrow Grip
40 kgs/88 lbs x 15
Dumbbell Row
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10
Cable Row Narrow Parallel Grip
50 kgs/110 lbs x 15
50 kgs/110 lbs x 12
50 kgs/110 lbs x 10
Meh. Nothing spectacular.
Edit: A quick reminder. All my bench presses are (at least close to) competition form (unless I say otherwise). Upper back and ass on the bench, full range of motion with a short pause on the chest and heels to the ground.
Training Documentation – April 2nd & 3rd. 2013
April 02 – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 2 Day 1
Bodyweight: 81 kgs/178.2 lbs
Warm Up
500 m Rowing (Concept 2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
35 kgs/77 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
52.5 kgs/115.5 lbs x 3
60 kgs/132 lbs x 3
65 kgs/143 lbs x 10 (3 +7)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
Overhead Press
20 kgs/44 lbs x 10
30 kgs/66 lbs x 10
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 10
x 10
Pull Ups (Palms away)
x 8
x 8
x 8
x 8
x 8 Palms towards face.
All in all, not too bad.
_________________________________________________________________________
April 03 – Deadlift + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 2 Day 2
Bodyweight: 80.5 kgs/177.1 lbs
Warm Up
500 m Rowing (Concept 2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Deadlift
Warm Up Sets
20 kgs/44 lbs x 10
62.5 kgs/137.5 lbs x 5
80 kgs/176 lbs x 5
92.5 kgs/203.5 lbs x 3
Workout Sets
107.5 kgs/236.5 lbs x 3
122.5 kgs/269.5 lbs x 3
140 kgs/308 lbs x 8 (3 +5)
Boring But Big -ish
Deadlift
80 kgs/176 lbs x 10
85 kgs/187 lbs x 10
85 kgs/187 lbs x 10
Squat
20 kgs/44 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
Slow Negative Dragon Flags
x 3
Hanging Crunches
x 10
x 8
x 8
x 8
x 7
Leg Raises
x 10
I had a headache and some pain in my neck but it went away when I started lifting. 😀
squat | press | lift | repeat 