Trusylver's Training Log - Page 9

Trusylver · 06-25-2009, 10:49 PM

Thanks for dropping in, 15 kg isn't bad, you will improve over time

THURSDAY 25-Jun

Dynamic Bench press 8X3 @ 50 kg
Close Grip Bench @ 72.5 kg
Tricep Pushdowns 3X5 @ 87.5 kg
Skullcrusher 3X5 @ 45 kg

Trusylver · 06-26-2009, 08:28 AM

FRIDAY 26-Jun

Deadlift 3x5 @100 kg (220 lb)
Shrugs 3X5 @100 kg (220 lb)
Seated rows 3X5 @ 107.5 kg (237 lb)
Single arm DB Rows 3X5 @ 35 kg (77 lb)
Dynamic Squats 10X2 @ 65 kg (143 lb)

also at the gym I decided to hit the leg press for a little extra

Set 1 - 5 reps of 240 kg (529 lb) this was 13 year old sons max lift so used as a warmup
Set 2 - 5 reps of 580 kg (1279 lb)
Set 3 - 5 reps of 620 kg (1367 lb)
Set 4 - 3 reps of 657.1 kg (1449 lb)(this is when my son started sitting on the machine)
Set 5 - 3 reps of 677.1 kg (1493 lb)(found enough space for another plate)
Set 6 - 2 reps of 700.1 kg (1543 lb)(son holding more plates while sitting on machine)

Also scattered through the day

15 minutes heavy bag
200 bodyweight squats
4X100 bodyweight squats
5X20 full pushups

Trusylver · 06-30-2009, 12:11 PM

Monday

Bench Press - Barbell, Flat
Set 1 - 5 reps of 70 kg
Set 2 - 5 reps of 75 kg
Set 3 - 5 reps of 80 kg
Set 4 - 5 reps of 82.5 kg
Set 5 - 5 reps of 85 kg

Bench Press - Dumbbell, Flat
Set 1 - 6 reps of 30 kg
Set 2 - 6 reps of 30 kg
Set 3 - 6 reps of 30 kg

Bench Press - Barbell, Inclined
Set 1 - 5 reps of 55 kg
Set 2 - 5 reps of 55 kg
Set 3 - 5 reps of 55 kg

Dumbbell Curl - Seated
Set 1 - 10 reps of 15 kg
Set 2 - 8 reps of 17.5 kg

Tuesday

Barbell Deadlift
Set 1 - 10 reps of 70 kg

Back Extensions
Set 1 - 5 reps of 55 kg
Set 2 - 5 reps of 55 kg
Set 3 - 5 reps of 55 kg

Calf Raise - Barbell, Standing
Set 1 - 5 reps of 220 kg
Set 2 - 5 reps of 220 kg
Set 3 - 5 reps of 220 kg

Leg Curls - Lying
Set 1 - 5 reps of 47.5 kg
Set 2 - 5 reps of 47.5 kg
Set 3 - 5 reps of 47.5 kg

Squats - Barbell
Set 1 - 5 reps of 100 kg
Set 2 - 5 reps of 100 kg
Set 3 - 5 reps of 100 kg
Set 4 - 1 reps of 120 kg
Set 5 - 1 reps of 130 kg

Trusylver · 07-02-2009, 09:22 AM

Thursday

Bench Press - Dynamic
8 X 5 @ 50 kg

Bench Press - Barbell, Flat, Close-Grip
3 X 5 @ 75 kg

Tricep Pushdowns - Straight Bar
3 X 5 @ 87.5 kg

Skull Crushers
3 X 5 @ 47.5 kg

Trusylver · 07-03-2009, 11:01 PM

FRIDAY 3-Jul

Deadlift 3x5 @92.5 kg
Shrug 3X5 @102.5 kg
Seated Rows 3X5 @ 107.5 kg
DB Rows 3X5 @ 35 kg
Dynamic Squats 8X2 @ 70 kg

Trusylver · 07-06-2009, 01:33 AM

MONDAY 6-Jul

Bench Press 3x5@80kg (176 lb)
Bench Press 2@87.5 kg (193 lb)
DB Bench 3X4@32.5 kg (72 lb)
Incline Bench 3x5@57.5kg (127 lb)
Bicep Curl 10 @ 15 kg (33 lb)
Bicep Curl 3X8 @ 17.5 kg (39 lb)

Trusylver · 07-07-2009, 08:34 AM

TUESDAY 7-Jul

Squat 3x5@ 100 kg (220 lb)
Lying Leg Curls 3x5 @ 47.5 kg (105 lb)
Calf Raises 3x5 @ 230 kg (507 lb)
Back Extensions 3X5 @ 57.5 kg (127 lb)
Dynamic Deadlift 10X1 @ 75 kg (165 lb)

Trusylver · 07-09-2009, 05:37 AM

THURSDAY 16-Jul

Dynamic Bench Press 8X3 @ 50 kg
Close Grip Bench Press 3X8 @ 77.5 kg
Tricep Pushdowns 3X5 @ 90 kg
Skull Crusher 3X5 @ 50 kg

Trusylver · 07-10-2009, 06:49 AM

Today I began my taper ready for the Australian titles next weekend so it was only a light day today

Deadlift
2x2 @ 105 kg
1 @ 120 kg
1 @ 130 kg

Trusylver · 07-10-2009, 09:53 AM

http://www.powerliftingaustralia.com...ominations.pdf

the final list of competitors has been posted for next weekend

all I have to do now is overcome the nerves