Dook51 - training log (powerlifting)

[Dook51]

It has been a long time since I kept a training log online and I have gotten bad about writing it down.  I want to use this as personal motivation to keep it up and get more motivated in my training. 

 

I am a gym owner and competitive powerlifter in the 220 and 242 pound weight class.  As of late I had to change my training schedule do to clients and I train alone again.  I have lost motivation to train but have a meet on December 10th. 

 

Today my bodyweight was 239.  Goals for my meet in December are to deadlift 804 @220 and bench 400-420. 

I use a conjugate style of training based off Louis Simmons methods at Westside Barbell. 

 

 

[Dook51]

10/11 lower body  training

 

Dynamic effort lower

 

A1 glute ham raise x 12, 10, 8, 6, 4 (add weight each set)

A2 manual treadmill 5 x 50 steps

 

Speed deadlift - 405 + 60 pound of chain  6 sets of 2 30 seconds rest between sets

Ultra wide DL 225x5, 315x5, 405x5, 455x5, 495x5 (all with 60 # of chain)

 

Client came in so I had to wait 90 minutes to finish

 

Reverse hypers -  do reps and rest as needed for length of song. Reps were 25, 20, 15, 15, 15 (8 plates total)

TKE 3x12

[Dook51]

Max effort upper 10/13

 

Low incline bench 95, 135, 185x3, 225x1, 275x1, 316x1 (PR)

 

Fat bar overhead press - 95, 115, 125 2x6, 135x8

 

Chest supported dumbell rows 50 4x12

Rotator bar pulldowns 100 6x10

 

Ran out of time to get everything finished. I will finish in the morning. 

[Dook51]

Monday Oct 17th (deload week)

Fat bar bench press 6x6 with 225

Tsunami bar pulldowns 120 6x8

Arnold press 25x12, 30 2x12

neutral grip db  oph, bottom half only 35 2x12

pushdowns x a bunch

concentration curls x>

 

Tuesday Oct 18th (Deload)

I didn't write this one down so I am going by memory. 

Split squat (hurt the knee bad)

band leg curls

band good mornings

side bends

 

Thursday Oct 20th (deload)

AM

Dumbbell floor press 100 and light band behind back 3x8, 1x15

Fat bar ohp 95x6, 135x6, 140x6, 145x6, 155x3, 165x3, 175x3

Rotator bar pulldowns 120x12,12,10, 10, 8

elbows out extensions 40 3x15

 

Pm - Curls and facepulls

 

[Dook51]

10/21 Max effort lower body

 

reverse hypers 2, 4, 6 plates x15 superset with TKE 2x15

 

isometric deadlifts  405 into pin 2 5x1

speed deadlift 405 and 3 set of chain 5x2

 

yoke bar good mornings 185 3x8 superset with leg curls grey band 2x15, orange and grey 2x12

 

10/23 dynamic effort upper

weight releasers 15 bar weight, 120# weight releasers and short elitefts monster mini band 8x1

speed bench  185 and short monster mini band 8x3

dip lockouts with added weight 20, 50, 90 x9 each superset with band pushdowns x20, 15, 15, 12