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Training Log Archive: PowerliftingMax

In the 7 days ending May 13:

activity # timemileskm+m
  Weights 6 5:00:00
  Stretching & Rolling7 2:10:00
  Cardio6 1:59:33
  Accessory 1 30:00
  Total13 9:39:33
averages - sleep:7 weight:57.4kg

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MoTuWeThFrSaSu

Sunday May 13 #

Weights 50:00 [4]

Back Squat - 40kg - 57.5 - 8,8,6 -WEIGHT
Romanian Deads - 14kg - 20kg - 12,10,10 - WEIGHT
Hamstring Curl - L10 - L33 - 15,15,15 - REPS
Stiff Leg Deads - 20kg - 32.5kg - 20,20,20 - WEIGHT
Goblet Squats - 14kg - 20,20,20 - WEIGHT

Cardio 15:00 [4]

I was buggered. It was 3am post shift

Stretching & Rolling 10:00 [1]

As above. I just wanted my bed.

Saturday May 12 #

4 PM

Weights 50:00 [4]

Exercise - 2x Warm Up Sets - 3 Sets - Reps
Bar Shoulder Press - 20kg - 27.5 - 6,6,6 - WEIGHT
Rear Delt Raises - 4kg - 5kg - 12,11,11 - REPS
Front Plate Raises - 5kg - 10kg - 15,15, 15 -WEIGHT
Incline DB Press - 8kg - 10kg - 15,15,15 - REPS
Close Grip Pushdowns - 20 - 30 - 19,18,18 - REPS
5 PM

Cardio 20:00 [4]

Stretching & Rolling 15:00 [1]
slept:6.0 weight:57.4kg

Worked 1700-0800 last night, struggle was ridiculous. Slept 0800-1400.

Friday May 11 #

3 PM

Weights 50:00 [4]
slept:8.0

Exercise - Warm Up - Working - Reps - Overload
Barbell Row - 20kg - 35kg - 8,8,8 - WEIGHT
DB Row - 10kg - 16kg - 12,12,12 - WEIGHT
Underhand Pulldown - L26 - L35 - 15,13,12 - WEIGHT
Hammer Curl - 5kg - 6kg - 20,18, REPS - fully extending as I wasn’t previously and squeezing out that tricep at the bottom.
4 PM

Cardio (Stepper) 20:00 [4]

Stretching & Rolling 20:00 [1]

Thursday May 10 #

Stretching & Rolling 30:00 [1]
(rest day)

Spoke to physio about my hip ‘popping’ when I do mountain climbers. Suggested stretching ITB, spent more time on it.

Wednesday May 9 #

3 PM

Weights 50:00 [4]

Exercise - 2x Warm Up Sets - 3 Sets - Reps - OVERLOAD
Squat - 40kg - 52kg - 7, 7, 6 - WEIGHT - tried so hard to push out the last reps
Hack Squat - 50kg - 80kg - 12,12,12 - WEIGHT - Wooo
Narrow Leg Press - 42.5 - 62.5 - 15,15,15 - WEIGHT
Leg Extension - L21 - L26 - 20,20,20 - REP - just!
4 PM

Cardio (Stepper ) 20:00 [4]

Stretching & Rolling 15:00 [1]

5 PM

Accessory (Abs Blast ) 30:00 [3]

Abs Blast with David

5 stations - 8 rounds - 20s on 10 off.
Press Sit Up - 5kg
Swiss Ball Push Pull Plank
V Ups - 5kg
Decline Mountain Climbers
Alternate Crunches - 5kg

Tuesday May 8 #

2 PM

Cardio (Outdoor Run) 24:33 [4]

9 PM

Weights 50:00 [4]

Exercise - 2x Warm Up Sets - 3 Sets - Reps - Overload
Deadlift - 60kg - 70kg - 8,8,8 - REP - felt great
Lat Pull - L26 - L33 - 15,15,15 - WEIGHT - right shoulder felt weaker than left
DB Rows - 10kg - 14kg - 15,15,15 - WEIGHT
Hammer Curl - 5kg - 6kg - 20,20,20 - REP

Stretching & Rolling 20:00 [1]

Had to bath pre gym cause my hamstrings were still killing. So did an extra bit of stretching and rolling pre session.

Monday May 7 #

8 PM

Weights 50:00 [4]

Exercise - 2x Warm Up Sets - 3 Sets - Reps
DB Shoulder Press - 10kg - 14kg - 8,8,8
Bench Press - 20kg - 30kg - 10,10,10
Cable Fly - L6.25 - 8.25 - 15,15,15
Tricep Push Down - L10 - L15 - 20,20,19
9 PM

Cardio (Stepper) 20:00 [4]

Stretching & Rolling 20:00 [1]

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