Hazzard's Training Journal Of The Testosterone-Tastic Journey To A Quarter-Ton Squat

[Hazzard]

Okay, so the third part of my thread title is a lie, but nevertheless I thought I should keep a log for funsies and too see over time how I've progressed (and for people to critique the randomness and inconsistency of my training).

My current goal at the moment is to train for the WDFPF World Championships in November, which is a powerlifting competition for those not in the know. I lift in the 125kg weight class and at the Europeans a few months ago I finished with a 600kg total (210 squat, 150 bench and a 240 deadlift). Since then I've done a 232.5kg squat and a 160kg touch and go bench press, still hoping to hit the latter strict in a few weeks. I'm aiming for a 660kg total at the worlds with a 240 squat (at least, I think that's the world record at my age and weight class, so hoping to beat that) 160 bench and a 260 dead, bringing my total to 660.

Training currently consists of a make it up as I go along Westside template, which roughly goes as follows:

• Monday - Max effort squat, dynamic effort deadlift, heavy assistance lift
• Tuesday - Max effort bench press, assistance lifts
• Wednesday - Upper back, rear delts and biceps
• Thursday - Max effort deadlift, dynamic effort squat, good mornings
• Friday - Day off
• Saturday - Dynamic effort deadlift, heavy tricep work

That's pretty much it, I'm rotating the ME lifts every couple of weeks or so, depending on how I feel week by week, although I've only just started this so there hasn't been much change up as yet. Felling pretty good about it at the moment, but only time will tell if it pays off for the worlds in a couple of months!

[Hazzard]

Thought I'd start with yesterday's session, as it was a beast and I'm definitely feeling it today:

30/08/11

Usually I train on Monday, but due to the bank holiday (gym shut early) and the end of Reading Festival (swarms of dirty, smelly, tired people I did not want to experience) I shifted all my sessions up a day so ended up doing max effort lower yesterday.

Squat
20x10
60x5x2 sets
100x5x2 sets
140x3
180x1
200x1

After this I got a powerlifting buddy to wrap my knees, which hurt, but not too much (yet).

215x1
230x1

For my big final single we got someone else to warp my knees and OH. MY. GOD. This hurt like hell, 3 hours later and the back of my knees are still burning. Didn't quite manage the lift by myself, needed a little help from the back spotter, but it didn't help that I really struggled to get the weight out of the rack and I was slightly unbalanced when trying to hold the weight. Still, I gave it my all.

245x1 with a little help

DE Deadlift
Warm-Up
165x1x10 sets

Trap Bar Deadlift
60x5
100x3
140x3
180x1
200x1
220x1
240x1
250x1
260x1

Woot, twelve plates! Really, really pleased with this as I've never done heavy trap deads before. Definitely easier that straight bar deads, although getting it off the floor was an absolute pain - the second it passes the knee it flies up, so such a different lift to the straight bar. Still, damn pleased with this and overall I MONSTER session.

[Hazzard]

And today's session:

31/08/11

Bench Press
20x10
60x10
60x10
100x5
100x3 paused reps
120x1 paused rep
135x1 paused rep
147.5x1 paused rep
155x1 paused rep

Not sure I paused for quite long enough on that last rep, but screw it, NEW BENCH PB. Felt strong today considering I didn't sleep well last night. 150 opener for the worlds, 155 second attempt, 160 for the third. BOOM.

Incline Bench Press
80x12
100x5

LOLWUT. So weak.

Plyo Push-Ups Onto 5" Boxes
BWx5
BWx5
BWx3
BWx3

Uh-may-zing exericse, really felt powerful doing these, more so that DE bench pressing. Definitely incorporating these more often.

Cable Pull-Down
35x12
40x8
45x5

superset with

Lateral Raise
8x15x3 sets

Nice session, feeling strong.

[BendtheBar]

Originally Posted by Hazzard

I'm aiming for a 660kg total at the worlds with a 240 squat (at least, I think that's the world record at my age and weight class, so hoping to beat that) 160 bench and a 260 dead, bringing my total to 660.

Hope to see you nail it and then some.

[Fazc]

Subbed. Good workouts, good attitude, good notations. Looking forward to this!

[Hazzard]

Originally Posted by BendtheBar

Hope to see you nail it and then some.

Cheers mate, even if it's 240.5 I'll still be happy to have broken the record!

Originally Posted by Fazc

Subbed. Good workouts, good attitude, good notations. Looking forward to this!

Awesome, glad you like the notations - a list of numbers can be very plain, so adding some random spiel certainly makes it more interesting!

[LtL]

Nice work but I'm disappointed at the lack of kickbacks.

LtL

[Creechur]

Subbed, big weights all you British men are putting up.

[Hazzard]

01/09/11

With the first of the month comes my least exciting training session of the week - upper back and biceps. I don't know why, I just can't get back into the more high rep focused style of training, despite it being what I used to do a lot! But still, has to be done to maintain deltoid health and balance. Oh, and I forgot to mention that all my numbers are kg, obviously.

Chest-Supported Row
40x15
80x10
100x6x3 sets

Tried to keep everything very strict and tight.

Lat. High Row Machine
100x12
100x10x2 sets

Face Pull
35x12
35x11
35x10

EZ Bar Curl
40x12
50x8
55x6

Seated Incline DB Curl
17.5 per armx8
17.5 per armx7x2 sets

And that, my friends, was it. Nothing too exciting really. Bring on deadlifting tomorrow, hoping for a new PB!

[Aurik]

Good stuff in here, Hazzard! Good luck with DESTROYING your goals!