Training log for WPC world powerlifting championships (UK)

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Training log for WPC world powerlifting championships (UK)

Postby Chris Jenkins » Thu Dec 04, 2008 2:16 pm

Bench session wed's 3rd of december

bench press wide grip (RAW)

set 1 olympic bar 10 rep's

set 60kg 10 rep's

set 3 100kg 5 rep's

set 4 120kg 5 rep's

set 5 140kg 5 rep's

16 inch grip with Metal pro bencher

set 1 180kg 3 rep's 4 board

set 2 180kg 3 rep's 3 board

set 3 180kg 3 rep's 3 board

set 4 140kg raw - 3 rep's

lying dumbell extensions

3 sets of 10 rep's

weighted crunches

set 1 bodyweight 12 rep's

set 2 5kg disk behing head

set 3 10kg disk behind head

set 4 20kg disk behind head
Last edited by Chris Jenkins on Wed Jul 15, 2009 10:23 am, edited 5 times in total.
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Postby Chris Jenkins » Tue Dec 09, 2008 3:45 pm

friday 5th of december

deadlifts standing on 4inch box

set 1 60kg 5 rep's

set 2 100kg 5 rep's

set 3 140kg 3 rep's

set 4 180kg 3 rep's

set 5 220kg 2 rep's

set 6 255kg 2 rep's pb from 4 inch block

pulldowns

3 sets of 12 rep's - skipped chins today to give my body a change

seated rows

3 set of 12 rep's

crunches with weight behind head

set 1 bodyweight 15 rep's

set 2 5kg disk 15 rep's

set 3 10kg disk 15 rep's

set 4 20kg disk 15 rep's

neck raises

set 1 5kg disk 10 rep's

set 2 10kg disk 10 rep's

set 3 15kg disk 10 rep's

cool down stretching 15 mins

post workout shake 50 grams of protein 50 grams of carbs 10mg creatine
Last edited by Chris Jenkins on Tue Feb 24, 2009 11:06 am, edited 1 time in total.
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Postby Chris Jenkins » Wed Dec 10, 2008 10:04 pm

Wed's 10th of december

leg session

squats

set 1 60kg 10 rep's

set 2 100kg 5 rep's

set 3 140kg 5 rep's

set 4 180kg 5 rep's

set 5 220kg 5 rep's

set 6 240kg 5 rep's

front squats

set 1 60kg 10 rep's fast pace no lockout

set 2 100kg 3 rep's

set 3 140kg 3 rep's

set 4 190kg 2 rep's

set 5 200kg 2 rep's with Metal black wraps

standing calf raises

3 sets of 12 rep's with bounces on 50kg disk in between each set no rest

crunches

set 1 bodyweight 15 rep's

set 2 5kg disk behind head 12 rep's

set 3 10kg disk 15 rep's

Great session, did a little stretching to cool down with emphasis on hams, quads and calves.
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Postby Chris Jenkins » Wed Dec 10, 2008 10:05 pm

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Postby Chris Jenkins » Tue Dec 16, 2008 12:36 pm

Deadlift session friday

set 1 60kg 5 rep's

set 2 100kg 5 rep's

set 3 140kg 3 rep's

set 4 180kg 3 rep's

set 5 220kg 3 rep's

set 6 260kg 2 rep's

pulldowns

3 sets of 12 rep's

seated rows

3 sets of 12 rep's

10 mins of stretching my lats out

We have a 100kg dumbell at our gym with a 2.1inch grip so I did 15 mins on each hand just trying to lift it from the ground.

crunches
set 1 15 rep's - I squeeze every rep and get my breathing right.

set 2 12 rep's 5kg disk behind my head

set 3 12 rep's 10kg disk behind head

set 4 10 rep's 20kg disk behind head
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Postby Chris Jenkins » Tue Dec 16, 2008 12:47 pm

Monday 15th bench press session

set 1 olympic bar 10 rep's

set 2 60kg 10 rep's

set 3 100kg 5 rep's

set 4 120kg 5 rep's

set 5 140kg 5 rep's

set 6 180kg pro bencher - loose fit... 2 board 5 rep's

set 7 180kg 1 board 2 rep's fast

set 8 180kg 2 board 5 rep's with pauses at lockout / fast off chest

16 inch grip raw

set 1 100kg 5 rep's

set 2 140kg 2 rep's

set 3 160kg 2 rep's

standing dumbell press

set 1 40kg dumbell's 8 rep's

set 2 40kg dumbell's 8 rep's

set 3 40kg dumbell's 8 rep's

bent over lateral raises

10kg dumbell's 3 sets of 12 rep's

hanging leg raises

3 sets of 15 rep's

15 min cool down with passive stretching
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Postby Chris Jenkins » Sat Dec 27, 2008 7:28 pm

27th of december

light deadlift session

set 1 60kg 10 rep's

set 3 100kg 6 rep's

set 4 140kg 5 rep's

set 5 180kg 5 rep's

set 6 220kg 5 rep's

set 7 250kg 5 rep's

crunches

3 sets of 15 rep's with 5kg disk
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Postby Chris Jenkins » Tue Dec 30, 2008 1:11 pm

28th of december

box squats RAW with just belt

set 1 olympic bar 10 rep's

set 2 60kg 10 rep's

set 3 100kg 5 rep's

set 4 140kg 5 rep's

set 5 180kg 5 rep's

set 6 200kg 2 rep's

wide grip chins

set 1 8 rep's

set 2 8 rep's + 10kg disk

set 3 8 rep's + 15kg disk

crunches

set 1 15 rep's

set 2 15 rep's 10 disk behind head

set 3 15 rep's 20kg disk behind my bison head :)

15 min cool down with light stretching.
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Postby Chris Jenkins » Mon Jan 05, 2009 10:44 am

4th of january

close grip bench (16 inch grip)

set 1 olympic bar 12 rep's

set 2 60kg 10 rep's

set 3 100kg 5 rep's

set 4 120kg 5 rep's

set 5 160kg 3 rep's - fast set

set 6 180kg 2 rep's with loose fit Metal pro bencher (16 inch grip)

set 7 200kg 2 rep's

standing french press

set 1 40kg 10 rep's

set 2 45kg 10 rep's

set 3 50kg 10 rep's

reverse crunches

set 1 12 rep's

set 2 12 rep's with 10kg dumbell

set 3 15 rep's with 15kg dumbell

torso twists

3 sets of 30 rep's


15 mins of stretching to cool down
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Postby Chris Jenkins » Fri Jan 09, 2009 1:44 pm

6th of january

I have decided to move my feet out a few inches on my squat now, I will upload some videos of my training soon.

box squats - box was just on depth, need to go deeper..

set 1 60kg 10 rep's

set 2 100kg 5 rep's

set 3 140kg 5 rep's

set 4 180kg 5 rep's loose pro briefs

set 5 210kg 2 rep's felt easy

leg press

set 1 250kg 12 rep's no stop at lockout just constant rep's

set 2 450kg 12 rep's

standing calve raises

3 sets of 10 rep's as heavy as possible with good style with rep's standing on 20kg disk in between-no rest

reverse crunches with weight

3 sets of 15 rep's

post workout - 50 grams of whey protein / 50 grams of carbs
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Postby Chris Jenkins » Sat Jan 10, 2009 7:02 pm

9th of january

deadlift session

deadlift off floor

set 1 60kg 5 rep's

set 2 100kg 5 rep's

set 3 140kg 5 rep's with Metal King pro

set 4 180kg 3 rep's

set 5 220kg 2 rep's

set 6 260kg 2 rep's

set 7 320kg 2 rep's

set 8 220kg 2 rep's just concentrated on my style but kept the speed as fast as possible but took my belt off.

hypers with bands

set 1 red band 12 rep's - I keep everything tight when I peform these, squeeze your hams and flex your abs and lower back all together.

set 2 red and green band with 10 kg disk 10 rep's

set 3 same as above

reverse crunches

set 1 12 rep's

set 2 10 rep's with 5kg dumbell between my feet

set 3 10 rep's 10 kg dumbell between my feet.


1 hour of bag work and sparring, needed to do a little cardio just to get my lungs working.
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Postby Chris Jenkins » Tue Jan 13, 2009 11:13 am

12th of january

bench press

set 1 olympic bar 10 rep's

set 2 60kg 8 rep's

set 3 100kg 3 rep's

set 4 120kg 3 rep's

set 5 140kg 2 rep's

set 6 180kg 2 reps' 1 board pro bencher shirt pulled up high on the neck

set 7 180kg 2 rep's same as above

set 8 180kg 2 rep's

close grip

set 1 100kg 8 rep's

set 2 105kg 10 rep's

set 3 107.5kg 12 rep's

seated dumbell press

set 1 20kg dumbells 10 rep's

set 2 40kg 8 rep's

set 3 60kg dumbells 5 rep's

dumbell curls

3 sets of 12 rep's with a light weight / stretched my biceps after each set

Crunches with weight

set 1 bodyweight 15 rep's

set 2 5 disk behind head 15 rep's

set 3 10 kg disk behind head / really squeezed each rep of these.. I dont think its worth cheating on this exercise I really flex and squeeze them hard to get my midsection strong!!!!!!!!!!!

light stretch to cool down and then straight in to my post workout shake of 50 grams of whey protein...
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Postby Chris Jenkins » Sat Jan 17, 2009 1:25 pm

14th of january squat session

box squats
set 1 60 kg 8 rep's

set 2 100kg 5 rep's

set 3 140kg 3 rep's pro briefs

set 4 180kg 3 rep's

set 5 220kg 2 rep's

regular squat

set 6 240kg 4 rep's - was shooting for 5 but I lost my balance and the bar moved on my back so put the weight back in.

set 7 260kg 2 rep's

set 8 260kg 2 rep's

set 9 260kg 2 rep's

standing calf raises

set 1 60kg 12 rep's super set bouncing raises on 20kg disk until failure
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Postby Chris Jenkins » Wed Jan 21, 2009 10:40 am

16th of january

deadlift

set 1 60kg 5 rep's

set 2 100kg 5 rep's

set 3 140kg 5 rep's

set 4 180kg 3 rep's

set 5 220kg 2 rep's Metal pro deadlifter

set 6 260kg 3 rep's

set 7 272.5kg 3 rep's

set 8 320kg 2 rep's

hypers with bands

set 1 red band 12 rep's

set 2 red + blue band 12 rep's

set 3 blue + green band 12 rep's

crunches

set 1 12 rep's

set 2 10kg weight behind head 12 rep's

set 3 15kg 12 rep's

15 min cool down with stretching and passive stretching.
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Postby Chris Jenkins » Wed Jan 21, 2009 10:52 am

19th of january

bench press workout

bench press

set 1 60kg 5 rep's

set 2 100kg 5 rep's

set 3 120kg 5 rep's

set 4 145kg 2 rep's top set raw

set 5 200kg 2 rep's / 2 board with Metal Ace

set 6 220kg 2 rep's / 2 board with Metal Ace

set 7 220kg 2 rep's

set 8 220kg 2 rep's

close grip (16 inch grip)

set 1 100kg 10 rep's

set 2 110kg 10 rep's

set 3 110kg 10 rep's

dumbell skull crushers

set 1 20 kg dumbell 10 rep's

set 2 25kg 10 rep's

set 3 30kg 5 rep's

dumbell curls ( Flex Lewis showed me this exercise) I pin my elbows back and curl the dumbell's together and squeeze as hard as possible.

set 1 10 kg dumbell 12 rep's

set 2 20kg dumbell 12 rep's

set 3 27.5kg dumbell 12 rep's

15 min's of stretching to cool down.

Bench is coming along nice, I have a long way to go. My tricep strength is nowhere near where I want it to be. I have long arms and I need to really work mid range to lockout.
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