JB’s Log 12/2
From now on I’ll be using these logs to document my progress leading up to the National Powerlifting Championships (October) with the goal of getting a 580kg total (an average increase of 12.5kg on each of my squat, bench press and deadlift).
Why am I doing this? Making my log public allows me to be accountable, something which is of great importance to driving progress, as I write about here.
Plus also some people have expressed an interest in how I train myself, so hopefully this provides a little insight!
The idea at the moment in my training is to accumulate as much volume as possible in my competition lifts to get as much ‘practice’ as possible with heavier weights, but not so heavy that I beat myself up and am unable to recover.
This training style is called DUP (Daily Undulating Periodisation) and more info can be found about it here and here.
My training program at the moment looks like this:
Monday
Squat (speed) @70% of my max 6 sets of 3 reps
Bench (strength) 5 sets of 5 reps, weight increasing every week
Deadlift (hypertrophy) 4 sets of 8 reps, weight increasing every week
Tuesday (by far my hardest session of the week)
Bench (speed) @70% of my max 6 sets of 3 reps
Deadlift (strength) 5 sets of 5 reps, weight increasing every week
Squat (hypertrophy) 4 sets of 8 reps, weight increasing every week
Thursday
Deadlift (speed) @70% of my max 6 sets of 3 reps
Squat (strength) 5 sets of 5 reps, weight increasing every week
Bench (hypertrophy) 4 sets of 8 reps, weight increasing every week
Friday (Use this day to improve weaknesses and to build a bit more muscle mass)
Military press 4-5 sets of 6-8 reps
Incline dumbbell press 3-4 sets of 8-15 reps
Neutral grip chin ups 4-5 sets of 6-8 reps
Chest supported row 3-4 sets of 8-15 reps
Tricep movement 3 sets of 8-15 reps
Bicep movement 3 sets of 8-15 reps
Here are a few of my most recent sessions:
Thursday 12th February 2015
Deadlift (speed)
150kg 6 sets of 3 with 2 min recovery
Squat (strength)
180kg 5 sets of 5 reps with 3 min recovery between sets.
Last set shown here:
Paused bench (hypertrophy)
115kg 4 sets of 8 reps with 3 min recovery
Friday 13th February 2015 (Birthday training session!)
Barbell Military Press
80kg x 7, 72.5×8, 72.5×8, 72.5×8
Incline DB Bench Press
40kg x 15, 12, 10, 12
Neutral Grip Pullups
Bodyweight (83kg)+30kg on belt x6 x6 x6 x6
Hammer Strength One Arm Chest Supported Row
50kg x 12, x12, x12
Overhead Rope Tricep Extensions
Plate #16×10, #14×12, #12×12
Seated DB Curls (supersetted with above)
10kg x12, x12, x12
I did the above with my little finger jammed against the edge of the plate, very effective in increasing tension in the biceps!
Post workout nutrition was as follows:
But then had balance it out with some of this, because pink champagne isn’t very manly:
JB
