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Old 02-26-2012, 11:45 AM   #1
Fazc
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Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default Fazc's Powerlifting Log - Don't compromise, AWESOMISE!

This is the plan leading up to the BDFPA Nationals in April; 12 sessions a week, a light week every third week, lots of volume and four variations of each powerlift every week.

Sunday AM - Power Cleans. PM - Equipped Bench, Bent Row
Monday AM - Overhead Press. PM - Equipped Squat, RDL
Tuesday AM - Power Snatch. PM - Banded CGBP, GMs
Wednesday AM - BTN Push Press. PM - Raw Squats, Equipped Deadlifts
Thursday AM - Power Cleans. PM - Slingshot Bench, Shrugs
Friday AM - Raw Bench Press. PM - Partial Squats, Deficit Deadlifts
Saturday OFF!

Sets/reps will probably vary but will, at least to start with, use Smolov ranges across the various exercises. For example:

Equipped Squats 10x3
Partial Squats 7x5
Raw Squats 5x7
Arched GMs 4x9

Goals are a small increase in the Squat and Deadlift from last competition and to learn the Bench shirt to total 270/180/270 in either 90 or 100 class.

First session of today.

Sunday 26th February - AM

Power Cleans - 20kg x 12, 40kg x 6

60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3

Equipped Benches and Bent Rows later on.

Last edited by Fazc; 02-26-2012 at 05:37 PM.
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