Dave B's Powerlifting Log - New vids!

[Dave B]

For anyone that may be reading, I won my class with a 180kg bench.

[Dave B]

Right, I guess it's time for me to sort this log out.

Monday 7th May - Squat (Reload)

Comp Style Squats (low and fast)
Bar x 10
Bar x 10
60kg x 5
60kg x 5
100kg x 5
140kg x 5
180kg x 3

Narrow Stance Squats
100kg x 5
100kg x 5
100kg x 5

Leg Extensions
3 sets - High reps

Band Abs
5 sets

30 mins cardio.

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Haven't really squatted heavy for about 2 months so just going to build it up and start working on it properly. Deadlift is my priority at the moment.

[Dave B]

Tuesday 18th May - Bench

Comp Style Bench
Bar x 10
Bar x 10
60kg x 5
60kg x 5
90kg x 5
100kg x 5
115kg x 10

Floor Press
80kg bar weight + 5 pairs of chain (approx additional 60kg at lockout) 5 sets of 5

Close grip dumbbell press
3 sets of 15

30mins Cardio

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Good session today. Extra volume for a couple of weeks before working more in my shirt.

[Dave B]

Thursday 20th May - Deadlifts

Sumo Deadlifts
Bar x 10
Bar x 10
60kg x 5
60kg x 5
100kg x 5
125kg x 5
140kg x 5
160kg x 2
165kg x 2
165kg x 2
165kg x 1

Heavy Band Pullthroughs
3 sets of 20

Heavy Band Abs
3 sets of 20

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This was a hard session. So hard that when I got to my cardio gym, I turned and went back home. I really need to forget deadlifting heavy for a while and work on my posterior chain in other ways. We will see.

[Dave B]

Friday 21st May - Overhead Press

Strict Press
Bar x 10
Bar x 10
40kg x 5
50kg x 5
60kg x 5
70kg x 7

Upper Work (boring BB gay stuff) - Nothing worth noting.

Lateral Raises
5 sets

45mins cardio

[Dave B]

Tuesday 1st June - Bench day

Comp style bench - A bit of inhouse competition here. The 6am crew bench-off.
Bar x 10
Bar x 10
60kg x 8
100kg x 3
115kg x 1

Comp Starts
130kg x 1
140kg x 1
150kg x 1 (new raw pb - really happy)



Floor press with chains
worked upto 70kg (bar weight) + 6 pairs of chains (approx 90 at full extention) x 5 reps

[Dave B]

Thursday 3rd June - Deadlift work

Low Box/Cambered Bar Squats (no belt)
Bar x 10
Bar x 10
60kg x 8
100kg x 5
140kg x 3
160kg x 3
180kg x 3

Speed Deadlifts (sumo)
100kg - 5 sets of 2 - fast

Back Raises
5 sets - been told to do these by a deadlift machine, who am I to argue?

Standing Band Abs
5 sets

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Good session today with a nice sweat on. I keep forgetting to put my cardio down. I'm doing at least 30 minutes, 4 times a week.

We've decided to do a 100kg deadlift rep challenge on monday, that should be fun. I'll video it for you pleasure.

[Dave B]

Monday 7th June - Deload Squat.

Farmers Walk (just messing around on a slope outside the gym)
3 Circuits

Comp Squat
3 x 5 - 100kgs

105kg Deadlift Rep Challenge (just for giggles) - Only allowed to rest at the top.
Managed 17 reps - I was blowing like mad.

Abs
Decline Situps - 3 sets

45 minutes cardio.

[Dave B]

Monday 14th June - Squat & Deadlifts

Comp Style Squats
Bar x 10
Bar x 10
60kg x 8
60kg x 8
100kg x 5
120kg x 5
140kg x 5
160kg x 5

Reverse Band Sumo Deadlifts
100kg x 2
140kg x 1
180kg x 1
200kg x 1

25mins Cardio

[Dave B]

Tuesday 15th June - Bench

Bench Press
Bar x 10
Bar x 10
60kg x 8
100kg x 5
110kg x 5
122.5kg x 6

3 board press (shirt prep)
140kg x 3
150kg x 3
160kg x 3
170kg x 3

Pulldowns
3 sets

25mins Cardio