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Training Log Archive: PowerliftingMax

In the 7 days ending Jan 21:

activity # timemileskm+m
  Compound Lifts 3 3:45:00
  Cardio4 2:00:00 4.0 6.44
  Accessory 2 2:00:00
  Stretching & Rolling5 1:20:00
  Total11 9:05:00 4.0 6.44
averages - sleep:8 weight:58kg

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Sunday Jan 21 #

8 PM

Cardio 20:00 [4]
slept:7.0

Level 9 stepper

Accessory 1:00:00 [4]
weight:57.1kg

DB Shoulder Press - 8kg DB - 15x3 - All Complete
Tricep Push Down - 25kg - 15x3 - All complete
Machine Row - 27kg - 15x3 - All complete
Hammer Curl - 6kg dumbell - 15x3 - All complete
9 PM

Stretching & Rolling 15:00 [1]

Saturday Jan 20 #

8 PM

Compound Lifts (Box, Rack Pulls, DB) 1:15:00 [4]
slept:5.0 weight:57.8kg

Warm up incl mobility, stretching and racking up weights until I reached my 5x5 working weight.

Squat Box 50kg - Completed all 5.
Rack Pulls - 85kg - Completed all 5.
DB Bench - 14kg DB - Completed all 5.

Foul mood today, shit sleep after nightshift, and people being irritating regarding my progress in lifting. I haven’t missed a session in 5 weeks and have been dedicated and am starting to see results and it’s disappointing when you’re shot down.
9 PM

Stretching & Rolling 15:00 [1]

Friday Jan 19 #

Note
(rest day)

Thursday Jan 18 #

4 PM

Compound Lifts (Front, Def, Close Grip) 1:15:00 [4]
slept:11.0

Warm up incl mobility, stretching and racking up weights until I reached my 5x5 working weight.

Squat Front 42.5 - Completed all 5.
Deficit Deadlift - 75 - Completed all 5.
Close Grip Bench - 32.5 - Completed all 5, set 4 was a bit wobbly.
5 PM

Stretching & Rolling 15:00 [1]

Wednesday Jan 17 #

2 PM

Cardio 20:00 [4]

Level 8 - 89 floors.

Accessory 1:00:00 [4]
slept:11.0 weight:59kg

Shoulder Press - 15kg - 15x3 - All complete
Dips - 35kg - 15x3 - All complete, last set tough.
DB Rows - 12kg - All complete
DB RDLs - 18 DB - All complete - Still finding I get sore hands holding weights. As per last week
3 PM

Stretching & Rolling 20:00 [1]

The usual.. and also did covered there’s a gym at my nearest office... hehe

Tuesday Jan 16 #

7 PM

Compound Lifts (Cycle 2 - 5x5) 1:15:00 [4]
slept:6.0

5x5 Cycle 2.

Normal Variation on Compound Lifts

Warm up incl mobility, stretching and racking up weights until I reached my 5x5 working weight.

Squat (Back) - 55kg - All Complete.
Deadlift - 75kg - All Complete.
Bench - 14kg DB - Couldn’t get near a bench so did Day 3s DB ones.
8 PM

Stretching & Rolling 15:00 [1]

Some between sets too due to having to wait for equipment.

Cardio 10:00 [4]

Stepper Level 9 - wasn’t meant to be doing cardio but was so stressed from work and needed some mind numbing sweaty cardio!

Monday Jan 15 #

4 PM

Cardio 1:10:00 [1] 4.0 mi (17:30 / mi)
(rest day)

Doggo Walkies after work with Suzy. Decent pace cause it was freezing!

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