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MFⓋ Powerlifting logbook: Chasing a 1,000lb total

Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Training for my first 100 mile running race: Aug 2013

Okay, first a little about me...

I come from an endurance sports background, mainly triathlon/cycling/running. Some of my achievements are:

** Numerous 5, 10 and 15km road races
** 30+ half marathons (PB 1:36)
** 10 full marathons (PB 3:34)
** 2 offroad ultramarathons

That was then, now I am powerlifter that competes in the 130-145lb class. My meet PB as it stands at the moment is 913 but this is 2013. New Year. New Goals. New expectations of myself.

I want a 1,000lb total and I want to break the 451 raw DL record for the 130-145 class. And after I've done that, who knows.

I'm about three weeks into running Brandon Lilly's "The Cube Method" if anyone's interested.
 
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Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
17th JANUARY 2013
BODYWEIGHT: 144
TRAINING TIME: 10.15pm
DURATION: 45mins
WORKOUT COMMENTS: PRETTY GOOD SESSION
INTENT: GOOD EXPLOSIVENESS ON BENCH, MINIMUM OF 12 REPS WITH D.BELLS
RESTING PULSE RATE: 40
PRE-WO MEAL:
* 12 x steamed vege dumplings + 400ml coconut water
* 7.5g x BATCH #1 right before the workout

SPEED/EXPLOSIVE BENCH

INC. D.BELL CHEST PRESS
44 x 15
53 x 15
57 x 13

SPEED BENCH
BAR x 12
88 x 10
110 x 10
132 x 10
154 x 6
176 x 6

OHP
BAR x 12
66 x 10
77 x 10
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,640
Awesome... Always glad to have another powerlifter here :D Welcome aboard!
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
19th JANUARY 2013
BODYWEIGHT: 144
TRAINING TIME: 5pm
DURATION: 40mins
WORKOUT COMMENTS: GOOD SESSION
INTENT: DL SETS FOR A DECENT AMOUNT OF REPS
RESTING PULSE RATE: 44
PRE-WO MEAL:
* Red bean soup, vegetable & tofu curry

* 7.5g x BATCH #1 right before the workout

POST-WO:
* Sunwarrior protein shake, 5g glutamine + 5g micronised creatine
* 1 x tin chocolate creamed rice

DEADLIFTS FOR REPS, PULLING FROM 3 x 20kg PLATES
132 x 15
132 x 15
220 x 12
220 x 12
242 x 10
264 x 10
286 x 8
220 x 25 *REPS PB*
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
21st JANUARY 2013
BODYWEIGHT: 145
TRAINING TIME: 5pm
DURATION: 45mins
WORKOUT COMMENTS: STRONG SESSION
INTENT: TO FINISH STRONG WITH THE DUMBBELLS AND A POWERFUL PAUSED BENCH
RESTING PULSE RATE: 40

ME BENCH

DYNAMIC WARMUP
10mins

PAUSED BENCH
BAR x 15
BAR x 15
110 x 3
132 x 3
154 x 3
176 x 3
200 x 3
210 x 2
220 x 1
226 x 1 *Good rep, flew up off chest*

INC. D.BELL CHEST PRESS
44 x 10
66 x 8
75 x 10
79 x 8
88 x 6

*Plenty of passive stretching in between sets tonight
 
WidowMaker

WidowMaker

MuscleHead
Jan 9, 2013
379
29
Glad you're here. Yes we need more powerlifters here!
Great start on your log!
Yes, it is a new year drive hard and kill it in the gym and on the platform!!!
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
24th JANUARY 2013
BODYWEIGHT: 145
TRAINING TIME: 10pm
DURATION: 45mins
WORKOUT COMMENTS: BANDS FRUSTRATED THE SHIT OUT OF ME
INTENT: EXPLOSIVE, POWERFUL AND FAST DL's AT 70% OF MAX
RESTING PULSE RATE: 44

DL's: SPEED NIGHT

DL's PULLING FROM 2 x 10kg PLATES (USING PURPLE 1 KILO BANDS)
132 x 12
132 x 12
220 x 12
220 x 12
264 x 10
264 x 5
308 x 6
330 x 5

STRIP SET

330 x 5
308 x 6
264 x 7
220 x 8

*Lesson learned: Don't do speed/band work pulling from plates. Duh !!
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
26th JANUARY 2013
BODYWEIGHT: 144.5
TRAINING TIME: 5pm
DURATION: 65mins
WORKOUT COMMENTS: KILLER SESSION
INTENT: EXPLOSIVE FAST SQUATS. TO BE STRONG & FAST OUT OF THE HOLE
RESTING PULSE RATE: 48

SPEED SQUAT NIGHT

ATG RAW SQUATS
WARMUP SETS
BAR x 15
BAR x 12
88 x 10
132 x 10

176 x 8
176 x 8
176 x 8
200 x 5
200 x 5
200 x 5
220 x 3
220 x 3
220 x 3

LEG PRESS
3PPS x 20
4PPS x 20
4PPS x 20
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Glad you're here. Yes we need more powerlifters here!
Great start on your log!
Yes, it is a new year drive hard and kill it in the gym and on the platform!!!
Next meet is April 20th so I have another couple of weeks until I start training specifically for it. Just trying to make sure I have a good base to start with, so far so good.
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
29th JANUARY 2013
BODYWEIGHT: 144
TRAINING TIME: 9pm
DURATION: 50mins
WORKOUT COMMENTS: SOLID SESSION
INTENT: FAST ASCENT ON THE BENCH AFTER A GOOD PAUSE ON CHEST
RESTING PULSE RATE: 44

SPEED BENCH

PAUSED BENCH
BAR x 10
88 x 8
110 x 8
132 x 8
154 x 8

SLINGSHOT 'TOUCH & GO' BENCH
154 x 6
176 x 6
200 x 5
210 x 5

1 x ARM D.BELL SHOULDER PRESS
35 x 6
44 x 5
53 x 5
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
31st JANUARY 2013
BODYWEIGHT: 144.5
TRAINING TIME: 9.30pm
DURATION: 35mins
WORKOUT COMMENTS: REALLY HAPPY WITH THIS, FELT STRONG THROUGHOUT
INTENT: FAST, STRONG PULLS
RESTING PULSE RATE: 40
PRE-WO MEAL:
Spicy mushroom balls, vegetables, cashew nuts and a large portion of coconut rice
POST-WO MEAL:
* Sunwarrior protein shake, 5g glutamine + 5g micronised creatine
* 1 x tin chocolate creamed rice

ME DEADLIFTS

CONVENTIONAL RAW DL'S
132 x 5
132 x 5
220 x 1
264 x 1
308 x 1
352 x 1
374 x 1
385 x 1
385 x 1
 
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