Craig's Training Journal

[Craig_Harris]

Hey,

Just thought I would put my training on the forum for some advice, criticism is welcome as am novice in powerlifting training.

I have competed in two competitions so far in my life. The first was the Dorset Powerlifting Champs and the other was the South West Champs bout this year under BWLA. I lifted both unequipped in the 90kg under 20 catagory.
The lifts I managed are:
Dorset: Squat 127.5kg, Bench 100kg, Deadlift 190kg
SWW: Squat 140kg, Bench 100kg, Deadlift 215kg.

I was really happy with the deadlift increase but not pleased with bench.

My training routine at the moment follows a periodisation cycle. Starting at 8 reps for 3 sets and then going to 5-6 reps for sets and so on.

Will be posting the actual training in the next couple of days.
The training is hopefully going to lead to a comp in November time in the BDFPA.

Cheers

Craig

[Craig_Harris]

Week 1 - Day 1 30/04/07

Bench Press (with pause at bottom)
20kg 12 (Warm up)
60kg 8
80kg 8,8,8

Incline Dumbbell Press
25kg 8,8,8

Decline Press
60kg 8
80kg 8,8,8

Bent over Rows
50kg 8
70kg 8,8,8

Seated Rows
12 plates 8
16,17,18 plates 8,8,8

Superset Triceps:
DB ext 30kg 8,8,8
Kickbacks 10kg 8,8,8

Ab Circuit

[Craig_Harris]

Week 1 - Day 2

Squat
70kg 12
110kg 8,8,8

Box Squats
110kg 8
150kg 8,8,8

Lunges (Recovering from ankle injury so going light on these)
BW 8,8,8

Military Press
40kg 8
45kg 8
50kg 8
55kg 8

Bicep curl

Hack Squat Machine (To base of machine)
No weight 8,8,8

[Craig_Harris]

Week 1 - Day 3

Deadlift
140kg
150kg
160kg

Straight Leg Deadlift
60kg 8
80kg 8
100kg 8

Shrugs
100kg 8
110kg 8
120kg 8

Cleans
60kg 8

Calf raise machine
10 plates 8
12 plates 8
14 plates 8

Leg Curl
68kg 8
82kg 8
96kg 8

Lat Pulldown
63kg 8
70kg 8
77kg 8

Stretches to improve leg flexibility

[Pork Pie]

Welcome to the site.

Try and get along to the Empire Sports Club in Bristol for a session there. It has some of the best powerlifters in the South West training there. You'll learn more in half an hour there than you will ever get out of this site.

Watch out for a short mean looking bloke called Craig, he might offer you sweets or a ride in his car. Beware.

Also, stop doing kickbacks - there are shit.

[Craig_Harris]

Week 1 - Day 4

Dumbbell Press (with pause)
35kg 8
37.5kg 8
40kg 8

Close Grip Bench
70kg 8
75kg 8
80kg 8

Tricep Superset: Pushdowns and Over Head Extensions (Cable)
Pushdowns:
23.5kg 8
26.25kg 8
28.75kg 8

Overhead Extensions
18.5kg 8
21.25kg 8
23.75kg 8

Seated Bicep Curls
10kg 8
12.5kg 8
15kg 8

Arnold Shoulder Press
15kg 8
17.5kg 8
20kg 8

Ab Circuit

[Craig_Harris]

Well thats a whole weeks training posted up. The days change about abit due to commitments with being at university and exams.

[Craig_Harris]

Week 2 - Day 1 07/05/07

Bench Press (with pause at bottom)
20kg 12 (Warm up)
60kg 8
80kg 8
82.5kg 8
85kg 8


Incline Dumbbell Press
25kg 8
27.5kg 8
30kg 8


Decline Press
60kg 8
80kg 8
90kg 8
100kg 8 ---> new pb by miles

Bent over Rows
50kg 8
70kg 8,8,8

Seated Rows
12 plates 8
16,17,18 plates 8,8,8

Superset Triceps:
DB ext 35kg 8,8,8
Kickbacks 10kg 8,8,8

Ab Circuit

[Moz]

You train like a body builder! try not to hammer your body with so many chest exercises in one session, then you will be fresher to bench 2,3 or even 4 times a week.