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Training Log Archive: PowerliftingMax

In the 7 days ending Feb 4:

activity # timemileskm+m
  Compound Lifts 3 3:45:00
  Accessory 2 2:00:00
  Stretching & Rolling6 1:40:00
  Cardio2 40:00
  Total11 8:05:00
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Feb 4 #

Note
(rest day)

Rest day. The really hard work starts here. Increasing cardio and carb cycling.

Saturday Feb 3 #

10 AM

Cardio 20:00 [4]

Stepper Level 9 & 10

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
11 AM

Stretching & Rolling 15:00 [1]

Friday Feb 2 #

6 PM

Compound Lifts 1:15:00 [4]
slept:7.0

Warm up incl mobility, stretching and racking up weights until I reached my 7x3 weight.

Squat Box 55kg - Completed all 7
Rack Pulls - 90kg - Completed all 7 easy!
DB Bench - 15kg DB - Completed all 7
7 PM

Stretching & Rolling 15:00 [1]

Thursday Feb 1 #

Stretching & Rolling 20:00 [1]
slept:7.0 (rest day)

Wednesday Jan 31 #

6 PM

Compound Lifts 1:15:00 [4]
slept:3.0

Stretching and racking up weights until I reached my 7x3 working weight.

Squat Front -50 - Completed all 7
Deficit Deadlift - 77.5 - Completed all 7, 7th set sloppy
Close Grip Bench - 35 - Completed all except set 4, 2 reps.
7 PM

Stretching & Rolling 15:00 [1]

Only 3 hours sleep. Dayshift problems.

Tuesday Jan 30 #

3 PM

Cardio 20:00 [4]

Level 9 stepper - much better than the last time!
4 PM

Accessory 1:00:00 [4]
slept:6.0

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 - Wrists straps making all the difference!

Stretching & Rolling 20:00 [1]

Monday Jan 29 #

5 PM

Compound Lifts (7x3 - Normal Variations) 1:15:00 [4]
slept:12.0

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

Squat (Back) - 55kg - All Complete with exception of set 4 where I had a wobble and had to set down.
Deadlift - 82kg - All complete, with straps.
Bench - 35kg - All complete. Steady, good form.

Smashed bench, squats were shit.
10 PM

Stretching & Rolling 15:00 [1]

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