Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 02-26-2012, 11:45 AM   #1
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

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.
Fazc is offline   Reply With Quote
Sponsored Links
Old 02-26-2012, 11:50 AM   #2
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,813
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
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.
This will be an interesting journey to watch. Bring it home Fazc.

Been thinking a lot out volume the last 2 weeks but still haven't nailed anything down.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 02-26-2012, 11:56 AM   #3
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,014
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

New shirt today?

LtL
LtL is online now   Reply With Quote
Old 02-26-2012, 12:01 PM   #4
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

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

Cheers Btb, I think a bit of both is ultimately more beneficial.

Ltl, I used the F6 last time too.
Fazc is offline   Reply With Quote
Old 02-26-2012, 12:06 PM   #5
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,014
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

Looks like a good shirt for you. I'm looking forward to eventually getting back into mine.

LtL
LtL is online now   Reply With Quote
Old 02-26-2012, 03:05 PM   #6
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

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

Sunday 26th February - PM

Bench Press (raw) - 20kg x 12, 40kg x 6, 60kg x 6, 80kg x 3, 100kg x 3, 120kg x 1

2 Board (Shirt) -

150kg/330lbs x 1
170kg/374lbs x 1
160kg/352lbs x 2
160kg/352lbs x 2

1 Board (Shirt) -

160kg/352lbs x 1
160kg/352lbs x 1
160kg/352lbs x 1
160kg/352lbs x 1

Bent Row - 60kg x 10

90kg/198lbs x 9
90kg/198lbs x 7
90kg/198lbs x 9
90kg/198lbs x 5

BENCH EPIPHANY! Realised I wasn't pulling the bar in towards me while I had been Benching previously. That made the world of difference here. Elbows in, chest up, tight arch, don't collapse and finally row the bar to where it needs to go, then ... explode!

Shirt work is supremely tiring, I had to really gut this workout out.

Rows were no better, knackered. Milk and eggs post workout, that is chocomilk and cadbury's creme eggs!
Fazc is offline   Reply With Quote
Old 02-26-2012, 03:13 PM   #7
gaspers04
Senior Member
Max Brawn
Points: 17,264, Level: 83 Points: 17,264, Level: 83 Points: 17,264, Level: 83
Activity: 3% Activity: 3% Activity: 3%
 
gaspers04's Avatar
 

Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,488
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 186096
gaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master member
Default

Nice work Fazc
__________________



Supplements
M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
gaspers04 is online now   Reply With Quote
Old 02-26-2012, 04:06 PM   #8
BigJosh
Senior Member
Max Brawn
Points: 11,344, Level: 70 Points: 11,344, Level: 70 Points: 11,344, Level: 70
Activity: 17% Activity: 17% Activity: 17%
 
BigJosh's Avatar
 

Join Date: Mar 2011
Location: Central California
Posts: 4,045
Training Exp: 7-8 years
Training Type: Fullbody
Fav Exercise: Bench Press and Curls Bro
Fav Supp: Opti-Men Multi Vit
Reputation: 241059
BigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master member
Default

Great work Fazc. You are moving some heavy ass weight!
__________________
Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
BigJosh is offline   Reply With Quote
Old 02-26-2012, 04:12 PM   #9
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,014
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

Awesome work.

LtL
LtL is online now   Reply With Quote
Old 02-26-2012, 04:20 PM   #10
Hazzard
Senior Member
Max Brawn
Points: 5,710, Level: 48 Points: 5,710, Level: 48 Points: 5,710, Level: 48
Activity: 10% Activity: 10% Activity: 10%
 
Hazzard's Avatar
 

Join Date: Aug 2011
Posts: 2,521
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Pizza
Reputation: 1950
Hazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good posts
Default

Awesome work Fazman, hope you're feeling comfortable in the shirt for the comp in April. And by 'comfortable' I don't mean 'not in pain', but rather 'ready to smash some damn heavy weights with confidence!'.
__________________
Hazzard is offline   Reply With Quote
Reply

Bookmarks

Tags
awesomise, compromise, fazc, log, powerlifting


Similar Threads
Thread Thread Starter Forum Replies Last Post
Don't compromise, awesomise! Fazc General Board 8 02-26-2012 09:45 AM
Fazc's Powerlifting Log Fazc Training Logs 139 11-01-2011 06:24 PM
Fazc's Log Fazc Training Logs 339 10-23-2011 01:38 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:00 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.