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Training Log Archive: PowerliftingMax

In the 7 days ending Jan 28:

activity # timemileskm+m
  Compound Lifts 3 3:45:00
  Accessory 2 2:00:00
  Stretching & Rolling5 1:15:00
  Cardio2 38:00
  Total10 7:38:00
averages - sleep:6.5 weight:56.4kg

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MoTuWeThFrSaSu

Sunday Jan 28 #

Note
(rest day)

Work has absolutely ruined me this week with 2 extra visits. Was due a 2nd rest day also. Thank god.

Saturday Jan 27 #

2 PM

Compound Lifts 1:15:00 [4]
slept:9.0 weight:56.4kg

8kg
Warm up incl mobility, stretching and racking up weights until I reached my 6x4working weight.

Squat Box 52.5kg Completed all 6
Rack Pulls - 85kg - Completed all 6
DB Bench - 14kg DB - Completed all 6
3 PM

Stretching & Rolling 15:00 [1]

Friday Jan 26 #

1 PM

Cardio 18:00 [4]

Felt minging today, had to get off after 18 mins Level 10 - definitely because of Work stress.
2 PM

Accessory 1:00:00 [4]

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

Felt ok-ish doing weights

Stretching & Rolling 15:00 [1]

Thursday Jan 25 #

Note
(rest day)

Wednesday Jan 24 #

6 PM

Compound Lifts 1:15:00 [4]
slept:8.0

Warm up incl mobility, stretching and racking up weights until I reached my 6x4 working weight.

Squat Front 45 - Completed all 6
Deficit Deadlift - 75 - Completed all 6.
Close Grip Bench - 32.5 - Completed all 6.
11 PM

Stretching & Rolling 15:00 [1]

Long stressful day applying for stuff at work. Stretchy stretchy de-stressy.

Tuesday Jan 23 #

9 PM

Cardio 20:00 [4]

Death by stepper. Savage with a hangover; but the show must go on! Sprint on 15 at the end.
10 PM

Accessory 1:00:00 [4]
slept:9.0

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 - Bought wrist straps, not arrived yet.

Stretching & Rolling 15:00 [1]

Monday Jan 22 #

7 AM

Compound Lifts (Squat, Dead, Bench) 1:15:00 [4]
slept:0.0

6x4 - Normal Compound Lifts

Warm up incl mobility, stretching and racking up weights until I reached my 6x4 working weight.

Squat (Back) - 55kg - All Complete. Set 5 wobbly.
Deadlift - 77.5kg - 1-4 complete, 5 only 3 reps, 6 complete.
Bench - 32.5kg - All complete. Steady, good form.

Goooood morning lifting?! Empty gym, loud music, post nightshift madness (yes hours slept is 0, it’s not a typo) Feeling much more positive! Take this, haters!

Using the hours slept box as how many hours sleep between sessions because of shift work if can vary hugely. Weight always taken on waking up.
9 AM

Stretching & Rolling 15:00 [1]

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