Power House

[POWER_HOUSE_69]

hi all, quite liked the idea of keeping an online journal, so here goes...

Mon: Bench Day
Tue: Off
Wed: Squat Day
Thu: Off
Fri: Deadlift Day
Sat: Off
Sun: Off



13-12-06 Squat Day + Assistance


Squats:

1 x 265kg (584.22lbs) x 6 reps

1 x 275kg (606.27lbs) x 6 reps

1 x 285kg (628.32lbs) x 5 reps


Leg Press:

1 x 450kg (992.08lbs) x 8 reps

1 x 480kg (1058.22lbs) x 8 reps

1 x 520kg (1146.4lbs) x 6 reps


Lying Leg Curls

1 x 70kg (154.32lbs) x 10 reps

1 x 85kg (187.39lbs) x 6 reps

1 x 95kg (209.44lbs) x 4 reps


Standing Calve Raise (barbell):

1 x 260kg (573.2lbs) x 12 reps

1 x 280kg (617.29lbs) x 10 reps

1 x 280kg (617.29lbs) x 10 reps


Seated Calve Raise

1 x 80kg (176.37lbs) x 12 reps

1 x 100kg (220.46lbs) x 10 reps

1 x 110kg (242.51lbs) x 10 reps


'all in all, very pleased with the workout'

[Justin Hurley]

Wecome to the site mate.

Some impressive numbers there, you're a strong fella.

[BigD]

Welcome to the site Powerhouse, what weight class would you be in?

[POWER_HOUSE_69]

my current weight is 220lbs

[Ben "tricky" Burgess]

Wecome to the site mate.

Some impressive numbers there, you're a strong fella.

agree, esp at 100kg...raw squats were they?

[Matt M]

my current weight is 220lbs

:eek: very impressive, do you compete?

[cornelius parkin]

agree, esp at 100kg...raw squats were they?

285kg for 5 raw:confused: i sure hope not or that puts many of us badly to shame:icon_ton:

[Ben "tricky" Burgess]

285kg for 5 raw:confused: i sure hope not or that puts many of us badly to shame:icon_ton:

I did think that, but theres no mention of a suit so...:confused:

[Boar]

hi mate,best ofluck with your training !!!

It looks like 5 singles to me, 5 very heavy singles !!

[POWER_HOUSE_69]

cheers guys! about the squats, all i had was a belt, and some good old determination. but 5 "heavy singles" pretty much sums it up haha


15-12-06 Deadlift Day:

Deadlifts:

1 x 265kg (3 reps)

1 x 275kg (1 rep @ about 95% max)

Partial Deadlifts: aka Rack Pulls

1 x 320kg (3 reps)

Stiff Legged Deadlifts:

1 x 140kg (10 reps, Fast/Explosive)

Hang Cleans:

1 x 120kg (8 reps)

1 x 130kg (5 reps)

1 x 135kg (3 reps)

Barbell Shoulder Press:

1 x 100kg (10 reps)

1 x 120kg (6 reps)

1 x 125kg (4 reps)

1 x 130kg (2 reps)

Barbell Rows:

1 x 160kg (8 reps)

1 x 165kg (6 reps)

1 x 170kg (4 reps)

Partial Shoulder Press: Top few inches

1 x 140kg (8 reps)

1 x 145kg (5 reps)

Barbell Shrugs:

1 x 160kg (10 reps)

1 x 170kg (6 reps)

1 x 170kg (6 reps)

[Mr.Muscle]

impressive. very impressive :cool:

[cuntos]

If those squats were just with a belt and you only weigh 100kg then you should quickly enter a few World Championships, cos you'd win easily. :)

[POWER_HOUSE_69]

18-12-06 Bench Day + Assistance


Bench Press:

1 x 160kg x 4 reps

1 x 170kg x 2 reps


Partial Bench Press:

1 x 180kg x 2 reps


Incline Dumbbell Bench Press:

1 x 130's x 10 reps

1 x 140's x 8 reps


E-Z Bar Curls:

1 x 65kg x 12 reps

1 x 70kg x 8 reps

1 x 75kg x 6 reps


Close-Grip Bench Press:

1 x 140kg x 8 reps

1 x 150kg x 6 reps

1 x 150kg x 5 reps


Dumbbell Hammer Curls:

1 x 70's x 6 reps

1 x 70's x 6 reps


Lying E-Z Bar Extensions:

1 x 80kg x 4 reps


V-Bar Pushdowns:

1 x 60kg x 10 reps


**Grip Work** Wrist Curls, Gripper, Plate Holds etc

[GOE1988]

very impressive numbers!

[POWER_HOUSE_69]

20-12-06 Squat Day + Assistance


Barbell Squats

1 x 190kg x 2 reps
1 x 195kg x 1 rep
1 x 310kg x 2 reps (partial range)

Reverse Hack Squats

1 x 260kg x 6 reps
1 x 270kg x 4 reps

Leg Press

1 x 520kg x 6 reps
1 x 540kg x 4 reps

Lying Leg Curls:

1 x 90kg x 5 reps
1 x 95kg x 4 reps
1 x 100kg x 2 reps

Standing Calve Raise (barbell):

1 x 260kg (573.2lbs) x 12 reps
1 x 280kg (617.29lbs) x 10 reps
1 x 280kg (617.29lbs) x 10 reps

Seated Calve Raise

1 x 80kg (176.37lbs) x 12 reps
1 x 100kg (220.46lbs) x 10 reps
1 x 110kg (242.51lbs) x 10 reps


thanks for all the comments :)

[Mr.Muscle]

strong squats! :mrgreen:

[POWER_HOUSE_69]

22-12-06 Deadlift Day

Deadlifts:

1 x 280k x 1 @ about 97.5% of max

1 x 285 x 1 rep , 100% of max (was very pleased to get this, new PR)

Partial Deadlifts:

1 x 325kg x 3 reps

Speed Deadlifts: 50-60% of max

1 x 220kg x 3 reps

1 x 225kg x 3 reps

1 x 230kg x 3 reps

Barbell Shrugs:

1 x 185kg x 6 reps

1 x 190kg x 4 reps

1 x 200kg x 4 reps

Barbell Shoulder Press:

1 x 125kg x 4 reps

1 x 130kg x 3 reps

1 x 132.5kg x 2 reps

Barbell Rows:

1 x 165kg x 6 reps

1 x 172.5kg x 3 reps

Partial Shoulder Press:

1 x 145kg x 3 reps

Pullups:

1 x bodyweight + 40kg x 6 reps

1 x bodyweight + 40kg x 6 reps

[Matt M]

Congrats on your PB!

Nice to see someone else doing weighted pullups, :)

Are you planning to, or have you competed in powerlifting?

Tha Barbell calf raise sounds dangerous, how do you do them?

[POWER_HOUSE_69]

Congrats on your PB!

Nice to see someone else doing weighted pullups, :)

Are you planning to, or have you competed in powerlifting?

Tha Barbell calf raise sounds dangerous, how do you do them?

thanks mate. havent competed yet, but thats the goal. would love to compete. about the calve raises, the heels arent raised, just straight off the floor, allows you to go much heavier

[Matt M]

thanks mate. havent competed yet, but thats the goal. would love to compete.


I think 2007 is the year to do it mate, you would do very well indeed :)

[POWER_HOUSE_69]

24-12-06 Bench Day:


Bench Press:

1 x 185kg x 3 reps

1 x 190kg x 1 rep (new PR, felt i could have gone another 5kg as well, very pleased)

Speed Bench:

3 x 3 reps @ about 50-60% of max

Partial Bench:

1 x 195kg x 3 reps

1 x 200kg x 1.5 rep(s)

Incline DB Bench Press:

1 x 140's x 8 reps

1 x 150's x 5 reps

Barbell Curls:

1 x 75kg x 8 reps

1 x 80kg x 6 reps

1 x 80kg x 6 reps

Close-Grip Bench Press:

1 x 175kg x 6 reps

1 x 180kg x 4 reps

DB Hammer Curls:

1 x 80's x 6 reps

1 x 80's x 6 reps

Lying Extensions:

1 x 80kg x 6 reps

1 x 85kg x 4 reps

1 x 90kg x 2 reps

Pushdowns:

1 x 80kg x 5 reps

Grip/Forearm Work: various wrist curls, grippers, plate holds etc

[Mr.Muscle]

looks like the training is going bloody well. congrats on the pr! :mrgreen:

[tom]

very nice lifting, do you have any pics / lifting vids?

[POWER_HOUSE_69]

very nice lifting, do you have any pics / lifting vids?

not currently, but a good idea!

[POWER_HOUSE_69]

27-12-06

Squat Day + Assistance:

Squats:

1 x 285 x 4 reps

1 x 285 x 4 reps

Pause-Squats:

1 x 235kg x 5 reps

1 x 235kg x 5 reps

Reverse Hack Squats:

1 x 240kg x 6 reps

1 x 240kg x 6 reps

Leg Press Calve Raise:

1 x 320kg x 12 reps

1 x 320kg x 12 reps

Seated Calve Raise:

1 x 110kg x 10 reps

1 x 120kg x 8 reps

Weighted Sit-Ups:

1 x bodyweight + 20kg weight plate x 8 reps

1 x bodyweight + 20kg weight plate x 8 reps

Dumbbell Side Bends:

1 x 40kg x 12 reps

1 x 40kg x 12 reps

[Ben "tricky" Burgess]

wow thats a great pause squat...ive just started doing these in place of box squats on my new cycle. They are killers, especially for 5+ reps, i tend to gas a bit towards the end. How long do you hold them for and do you go under parallel? Ive been holding for count of 3 ATG...dont know if there's a 'correct' way though?

[POWER_HOUSE_69]

wow thats a great pause squat...ive just started doing these in place of box squats on my new cycle. They are killers, especially for 5+ reps, i tend to gas a bit towards the end. How long do you hold them for and do you go under parallel? Ive been holding for count of 3 ATG...dont know if there's a 'correct' way though?

hey mate, thanks alot for the comment.

personally, with pause squats i go to parallel and hold for around 3 seconds, although ive been experimenting in terms of length held, below parallel etc.

[POWER_HOUSE_69]

30-12-06 Deadlift Day

Deadlifts:

2 x 250kg x 1 rep @ about 75% effort

Speed Deadlifts:

2 x 220kg x 3 reps @ about 50% effort

Barbell Shoulder Press:

3 x 125kg x 5 reps

Barbell Rows:

2 x 165kg x 8 reps

Pullups:

2 x bodyweight + 20kg weight plate x 7 reps

Good Mornings:

2 x 120kg x 8 reps

Partial Shoulder Press:

2 x 145kg x 3 reps

Shrugs:

3 x 200kg x 4 reps

Weighted Sit-Ups:

2 x bodyweight + 20kg weight plate x 6 reps

[POWER_HOUSE_69]

2-1-07 Bench Day

Bench Press:

1 x 190kg x 1 rep

1 x 195kg x 1 rep (new PR)

Speed Bench:

2 x 3 @ about 50-60% of max

Partial Bench:

1 x 210kg x 1 rep

1 x 210kg x 1 rep

Incline DB Bench Press:

1 x 140's x 8 reps

1 x 150's x 5 reps

Barbell Curls:

1 x 75kg x 8 reps

1 x 80kg x 6 reps

1 x 80kg x 6 reps

Close-Grip Bench Press:

1 x 175kg x 6 reps

1 x 180kg x 4 reps

DB Hammer Curls:

1 x 80's x 6 reps

1 x 80's x 6 reps

Lying Extensions:

1 x 80kg x 6 reps

1 x 85kg x 4 reps

1 x 90kg x 2 reps

Pushdowns:

1 x 80kg x 5 reps

Grip/Forearm Work: various wrist curls, grippers, plate holds etc

[POWER_HOUSE_69]

4-01-07 Squat Day


Squats:

1 x 290kg x 1 rep

1 x 295kg x 1 rep

1 x 300kg x 1 rep (JUST got this up, very very pleased. shocked more than anything!)


Pause Squats:

2 x 235kg x 5 reps


Lying Leg Curls:

3 x 100kg x 3 reps

Leg Press Calve Raise:

3 x 320kg x 12 reps

Seated Calve Raise:

2 x 110kg x 10 reps

Abdominal work:

3 sets x 8 reps weighted sit ups (20kg weight plate)

3 sets x 12 reps russian twists (20kg weight plate)

starting a new routine on monday, westside style. ive heard very good things about the westside style of training, so ive decided to give it a go and see what happens: :)

MONDAY: MAX EFFORT (ME) BENCH DAY
TUESDAY: OFF
WEDNESDAY:MAX EFFORT (ME) SQUAT/DEADLIFT DAY
THURSDAY: OFF
FRIDAY: DYNAMIC EFFORT (DE) BENCH DAY
SATURDAY: OFF
SUNDAY: DYNAMIC EFFORT (DE) SQUAT/DEADLIFT DAY


MAX EFFORT (ME) BENCH DAY:

Bench Press: Using the bench press or a varitation
of it for no more that 3 consecutive weeks, work from
a triple to a single.

Bicep Work:

Barbell Curls: 3 sets x 8-12 reps
Hammer Curls: 3 sets x 5-10 reps

Tricep Work: Any form of core strength tricep
work such as close grip bench press, l
ying extensions, etc...choose two exercises,
for 3 sets x 5-10 reps on first and
2 sets x 5-10 reps on second exercise
for a total of 5 sets

Pushdowns/any variation:

1 set x 5-10 reps

Forearm Work:

Wrist Curls: 2-3 sets x 6-12 reps
Reverse Wrist Curls: 2-3 sets x 6-12 reps


MAX EFFORT (ME) SQUAT/DEADLIFT DAY:

Squat/deadlift/good morning - Using one of these
exercises or a variation of them for no
more than 3 consecutive weeks work from a
triple to a single.

Lower back work - Choose from glute-ham raises,
reverse hyper-extensions, half deadlifts,
Romanian deadlifts, stiff-legged deadlifts
(SLDLs), hyper-extensions or cable pulls -
2 sets x 5-10 reps
(weighted if need be to stay within rep range)

Quad/Hamstring Work:

Reverse Hack Squats/or/Leg Press:
2 sets x 5-10 reps

Lying Leg Curls:
2 sets x 5-10 reps

Lat Work:
Rows/any variation, 2 x 5-10 reps
Pullups/Pulldowns, 2 x 5-10 reps

Abdominal Work: any form of rectus abdominus work:
3-4 sets x 5-10 reps


DYNAMIC EFFORT (DE) BENCH DAY:

Speed Bench Press: 3 sets x 3 reps @ about
50-60% of max.

Shoulder Work:

Shoulder Press: 3 sets x 5-10 reps
Lateral Raise: 3 sets x 8-10 reps



DYNAMIC EFFORT (DE) SQUAT/DEADLIFT DAY:

Box Squats/or/Pause Squats:
3 sets x 3 reps @ about 45-60% of max/fast,explosive.

Speed Deadlifts:
3 sets x 3 reps @ about 45-60% of max/fast,explosive.

Shrugs:
3 sets x 8-10 reps

Calve Work:
Leg Press Calve Raise: 3 x 12 reps
Seated Calve Raise: 3 x 12 reps

Abdominal Work: external oblique training
(any variation, side bends, russian twists, ect)
3 x 8-10 reps


The max effort lifts and some variations on them:

Deadlifts:
Conventional
Sumo deadlifts
Rack pulls (from varying heights in the rack)
Deep deadlifts (performed the same as
conventional deadlifts but your are raised
on a platform)

Squats:
Squat
Deep squat (wide stance to bring posterior
chain into play)
Low box squat
High box squat

Good Mornings:
Bent knee, rounded back GMs
Straight knee, rounded back GMs
Bent knee, arched back GMs
Straight knee, arched back GMs
Good morning squats
Seated good mornings, rounded back
Seated good mornings, arched back

Bench:
Flat bench
Incline bench
Decline bench
Board press/aka Partials
Floor press
JM press
JM floor press

[Mr.Muscle]

looking good mate! im a fan of the westside style myself :)

[POWER_HOUSE_69]

5-01-07 Deadlift Day

Deadlifts:

1 x 287.5kg x 1 rep

Partial Deadlifts:

1 x 325kg x 3 reps

Speed Deadlifts: 50-60% of max

1 x 220kg x 3 reps

1 x 225kg x 3 reps

1 x 230kg x 3 reps

Barbell Shrugs:

1 x 185kg x 6 reps

1 x 190kg x 4 reps

1 x 200kg x 4 reps

Barbell Shoulder Press:

1 x 125kg x 4 reps

1 x 130kg x 3 reps

1 x 132.5kg x 2 reps

Barbell Rows:

1 x 165kg x 6 reps

1 x 172.5kg x 3 reps

Partial Shoulder Press:

1 x 145kg x 3 reps

Pullups:

1 x bodyweight + 40kg x 6 reps

1 x bodyweight + 40kg x 6 reps

[Ben "tricky" Burgess]

fuck thats some OHP you got there sunshine! 130x3 !

[POWER_HOUSE_69]

7-01-07 DE Squat/Deadlift Day:

Box Squats:

200kg x 3 reps x 8 sets with 45-60secs of rest b/w sets

Abdominal Work:

6 sets

weighted sit-ups:

3 sets x 12 reps + 20kg weight plate

Russian Twists:

3 sets x 12 reps + 20kg weight plate


8-01-07 ME Bench Day:

Decline Bench Press (ME Exercise)

3 sets x 160kg x 5 reps

Tricep Work-


Close-Grip Bench Press:

1 x 175kg x 6 reps

1 x 180kg x 4 reps

Lying Extensions:

1 x 80kg x 6 reps

1 x 85kg x 4 reps

1 x 90kg x 2 reps


Pushdowns:

1 x 80kg x 5 reps

Grip/Forearm Work: various wrist curls, grippers, plate holds etc

[POWER_HOUSE_69]

recent Deadlift session 19-02-07

1 x 100kg x 10
1 x 145kg x 10
1 x 185kg x 5
1 x 205kg x 5
1 x 225kg x 1
1 x 255kg x 1
1 x 285kg x 1
1 x 295kg x 1
1 x 305kg x 1 PR
1 x 308.5kg x 1 PR
1 x 310kg x 0 thought id try my luck

Abdominal work-

[Never-Satisfied]

I see why your called 'power house'. You have all round strength!

And at 100kg your weights are heavy in comparison.

Try and get some training clips/vids down. Would be worthwhile.

[Mr.Muscle]

yeah good lifting :)

[POWER_HOUSE_69]

Try and get some training clips/vids down. Would be worthwhile.

for sure, i think a have deadlift vid on my comp somewhere. 285 x 5 singles i think it is, ill have a little look.
im in awe at guys like chris jenkins. truly amazing lifts at around 90kg bodyweight