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-   -   Fazc's Powerlifting Log - Don't compromise, AWESOMISE! (http://www.muscleandbrawn.com/forum/showthread.php?t=9129)

Fazc 02-26-2012 11:45 AM

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.

BendtheBar 02-26-2012 11:50 AM

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.

LtL 02-26-2012 11:56 AM

New shirt today?

LtL

Fazc 02-26-2012 12:01 PM

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

Ltl, I used the F6 last time too.

LtL 02-26-2012 12:06 PM

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

LtL

Fazc 02-26-2012 03:05 PM

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!

gaspers04 02-26-2012 03:13 PM

Nice work Fazc

BigJosh 02-26-2012 04:06 PM

Great work Fazc. You are moving some heavy ass weight!

LtL 02-26-2012 04:12 PM

Awesome work.

LtL

Hazzard 02-26-2012 04:20 PM

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!'.


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