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Training Log Archive: PowerliftingMax

In the 7 days ending May 20:

activity # timemileskm+m
  Weights 6 5:00:00
  Cardio6 2:40:00
  Stretching & Rolling6 1:55:00
  Total12 9:35:00
averages - sleep:10

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MoTuWeThFrSaSu

Sunday May 20 #

Note
(rest day)

Saturday May 19 #

9 AM

Weights 50:00 [4]

Back Squat - 40kg - 57.5 - 8,7,8 - REPS
Romanian Deads - 14kg - 20kg - 12,12,10 - REPS
Hamstring Curl - 20kg - 25kg - 15,15,15 - WEIGHT
Stiff Leg Deads - 20kg - 40kg - 15,15,15 - REPS
Goblet Squats - 16kg - 20,20,20 - WEIGHT
10 AM

Cardio (SPRINTERVALS ) 20:00 [4]

Stretching & Rolling 20:00 [1]

Friday May 18 #

1 PM

Weights 50:00 [4]

Exercise - Warm Up - Working - Reps - Overload
Barbell Row - 20kg - 37.5 - 6,6,6 - WEIGHT
DB Row - 10kg - 16kg - 12,12,12 - NONE
Underhand Pulldown - L26 - L35 - 15,15,15 - REPS
Hammer Curl - 5kg - 6kg - 20,20,20 - REPS
Did some extra fannying about too.
2 PM

Stretching & Rolling 20:00 [1]

8 PM

Cardio (Hockey) 1:00:00 [4]

7s with Teviotdale YFs.

Thursday May 17 #

2 PM

Weights 50:00 [4]
slept:8.0

Exercise - 2x Warm Up Sets - 3 Sets - Reps
Bar Shoulder Press - 20kg - 27.5 - 8,6,6 - REPS
Rear Delt Raises - 4kg - 5kg - 12,12,12 - REPS
Front Plate Raises - 5kg - 11.25kg 15,15, 15 - WEIGHT
Incline DB Press - 8kg - 10kg - 15,15,15 - REPS
Close Grip Pushdowns - L15 - L20 - 15,15,15 - WEIGHT
3 PM

Cardio (Hockey HIIT) 20:00 [4]

HIIT consisting of 20s on 10s off. 5ex, 4rounds.
-Barbell jump squats
-Russian twists
-Plyo Jumps
-Swiss Ball Plank
-Plyo lunges

10 mins SPRINTERVALS

Stretching & Rolling (Pre and post ) 20:00 [1]

Wednesday May 16 #

2 PM

Weights 50:00 [4]

Exercise - 2x Warm Up Sets - 3 Sets - Reps - OVERLOAD
Front Squat - 40kg - 55kg - 6,6,6 - WEIGHT
Hack Squat - 40kg - 60kg - 10,10,10 - WEIGHT
Narrow Leg Press - 60,80 - 100 - 15,15,15 - WEIGHT
Leg Extension - 20 -25 - 15,15,15 - WEIGHT
3 PM

Cardio (Run) 20:00 [4]

Stretching & Rolling 20:00 [1]

Tuesday May 15 #

6 PM

Weights 50:00 [4]
slept:12.0

Exercise - 2x Warm Up Sets - 3 Sets - Reps - Overload
Deadlift - 60kg - 72.5 - 8,8,8 - WEIGHT - felt strong
Lat Pull - 25kg - 30kg - 12, 12, 12 - WEIGHT - right shoulder felt weaker than left
DB Rows - 10kg - 14kg - 15,15,15 - REP
Hammer Curl - 5kg - 6kg - 20,20,20 - no Overload, couldn’t get the 7kg dumbbells.

Cardio (SPRINTERVALS ) 20:00 [4]
ahr:174

7 PM

Stretching & Rolling 20:00 [1]

Monday May 14 #

Weights 50:00 [4]

Exercise - 2x Warm Up Sets - 3 Sets - Reps
DB Shoulder Press - 10kg - 14kg - 8,8,8 - no Overload
Bench Press - 20kg - 30kg - 12, 11, 10 -REPS
Cable Fly - L6.25 - 9 - 12,12,12 - WEIGHT
Tricep Push Down - L10 - L15 - 20,20,20 - REPS

Cardio (Stepper ) 20:00 [4]

Stretching & Rolling 15:00 [1]

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