So I was at 160(belt)/120/172(belt) raw (SQ/BP/DL). Equipped 230/175/190.

I went on vacation 6 month and took the first month of after coming home, I did get around 1 month of workout in during this 7 month period.

Before I went on vacation I weighed in at 100 kg at my last powerlift meeting, when I returned I weighed 100 kg, but obviously way high fat %.
Monday, wedneysday, friday and sunday I go to a powerlifting club, 5 km on my bike there and 5 back. Other I train in a fitness gym or whatever we should call it 2 minutes walk away.

Im too lazy to chance names of the dates, sorry, diet under the 6 weeks.

Edit/tsearcher
Click here for Cookies Log from 5/16/08 - 6/28/08 (Warning Long)

Diet:

A standard day looks like this:

Wake up between 12 and 13.

500 grams ylette (Youghurt'ish) + 2 capsules fishoil + 1 vitaminpill (+llittle oatmeal day B) + one spoon full Oil Of Life Man

(Day A I get 1 sandwich with chicken here)

I go to the gym. shake (Shake 45g prot + 60 g carbs + 5g creatine)

(chicken with pasta on day B)

When i get home I make 400 g beef (3-7% fat) and a bowl of vegetables. ½ of the meat I save for later.

Eat vegetables + meat + 3 fishoil capsules + 1 vitaminpill + 1 cup coffee + one spoon full Oil of life Man

Ca 4 later I get the rest of the meat + ca 250g cottage chesse + en cup coffee.

I go to bed around 0400.

Day A I go to the powerlifting place.

Day B I go to the place 2 mins away

Total 187g prot, 103 gram carbs, 38,5 g fat. 1508 kcal daily. The 2 spoons of oil and the sandwich/pasta chicken is not included.

Im down around 5 kg so far and have gained a lot of power.

Feel free to comment on any thing you feel like :-)

Ok, guess my post was way too messy.

I might as well keep logging anyway:

Sunday 29 JUNE GYM B:

DL:
5x60
3x80
-belt-
2x100
2x110
2x120
-straps-
2x130
2x140
2x150
1x160 (352.7)

Glute hamraises 45 degrees
10
10
10x5
10x5 (11)

Standing One Arm DB Press
8x24
8x24
8x24 (52.9)

DB ROWS STRICT:
10x40
10x40
10x40 (88.1)

Hammer curls
10x15
10x15 (33)

Bent over side laterals
10x13
10x13 (28.6)

Facepulls
10x30 lbs
10x50 lbs

Monday 30 JUNE 2008

Bench
3x70
3x80
3x90
3x102.5 (225.9)

Inzer Rage X 44.
Airboard
3x130
3x150
1x160
1x170 - close
1x170 - close
1x180 - close
1x180 - To stomach, lifted ass
1x180 - (396.8) same same
airboard
3x150
3x160
3x160

Front squat
5x50
7x65
7x65 (143.3)

Chest supported rows
10x20
10x30
10x35
10x35 (77.1)

Abs on bench
10
10
10
10

Bench Lockouts:
7x60
3x100
3x120
3x140
3x160
3x170
2x180 (396.8)

TUESDAY 1 JULY 2008 GYM B

Squat
5x80
5x95
5x110
5x110
5x110 (242.5)

Abs
10x12,5
10x12,5
10x12,5
10x12,5
10x12,5

Dips
10
10
10
8
8

45 degress glute ham raises
10
10x5
10x5
10x5

Chins
5

DB curls
10x15
10x15
8x15 + 5x12

Bent over side laterals
10x14
10x14
10x14

Facepulls
10x60 lbs
10x70 lbs
10x70 lbs

that first post confused and angered me

solid numbers though

how long you been powerlifting and how are the meets?

Cookie, if you want to clean up the first post in some way, I can change it for you. Just PM me with the revised post. Or if you want, I'll try to edit it for you.

Wedneysday 2 JULY 2008


Warm up - The Bear
2x5x20

OH-SQ
6x20
6x30
6x30
5x40
6x40
6x40
6x40 (88.1)

Snatch from blocks
4x30
4x40
4x35
4x35
4x40
3x45
3x45
3x45 (99.2)

Superset with reverse band bench
3x110
3x120
3x130
3x140
1x145 (319.6)

Powerclean + Front squat
4+4x50
4+4x50
2+2x60
2+2x60 (132.2)

Its messy as hell, Im sorry.

Thanks

Since 2005. I really enjoy the meets, I really believe you havent REALLY lifted a weight before you have done it in competition.

http://www.powerliftingdb.com/result...AK&type=3-kamp

http://www.powerliftingdb.com/result...0AK&type=total

http://www.powerliftingdb.com/result...0AK&type=bench

My first meet I did 155/115/172.5/442.5 at 80kg 2005, my last before 7 month hiatus from lifting I did 230/170/175/575 at 99.6 kg 2007.

I have a bench meet 23. August, where I hope to weigh in at 90 and brake my bench record of 175.

I have a full meet in the beginning of october where I hope to brake 600 at 90 kg.

This is the Junior (18- 23 years) national records in bench:
Kid is strong, he has a world record in 100 subjunior in bench... But point is I could see myself challenge some of these numbers some day. Im 22 atm and dont turn 23 this year.

The Open Records for bench:

Ill try to make a better intro tonight or tomorrow, but would like the first post to stay(as the second post I guess), seeing as it is pretty much from when I picked up the barbell again after vacation, and thus creating chronology.

Edit of first post is fine :-)

Video I saw today about PL:
http://asp.elitefts.com/qa/training-...d=76401&tid=92

Unfortunately it is some partial squatter federation...

A picture of my dinner, usually I use low fat beef, but was sold out, so this is chicken...

Just saw that my main gym has some pictures online so here is the place I kill some hours every now and then.











There are 2 powercages, but one seems to not have made the pictures.

THURSDAY 3 JULY 2008

Military bench
5x75
4x85
5x75
5x75
5x75 (165.3)

Speed DL
3x110
3x110
3x110
3x110
3x110
3x110
3x110
3x110 (242.5)

Abs
10x15
8x15
8x15
8x15 + 7x10

Pulldown to chest
10x50
10x65
- straps -
10x80
10x80 (176.3)

Triceps pushdown
10x30 lbs
10x45
10x55
10x65
7x75
6x55
10x55 lbs

Btw Tsearcher feel free to change the title of the log to whatever you feel like thats more fitting than the current title :-)

Looks like a pretty sweet gym, especially if it's always empty like that, lol. Where do you live? Netherlands or something?

Its Denmark.

Its not always empty like that, but there is a nice little rule:

To train at the gym you have to attend atleast one powerlifting meeting or weigtlifting meeting a year.

Tonights dinner, now with beef, mmmm

So posted my programming thoughts on t-nation, might as well post them here:

Im a competing powerlifter in IPF in Denmark.

My best lift raw
160/120/172.5 (352.7/264.5/380.2)

Equipped (in meet)
230/175/190 (507/385.8/418.8)

In raw squat I have a great weakness, my upper body tilts forward when I get deep with decent weight.

Btw, I have bench meet 23 august. Full meet 4. october

More edit: Im thinking about doing the Russian squat cyclus for six weeks, on the squat days, link:

http://www.dragondoor.com/...cler/mode3/408/

Then going back to doing the below, and thinking about adding equipment on the heavy day.

My programme looks like this at the moment:

----


Monday
Bench - Shirt day
Light front squat
ROW variation - Chest supported Rows
Abs
Triceps - Bench Lockouts

Tuesday
Squat - 5x5'ish, 3x5 at topweight
Light press - dips
Glute Ham raises
Side laterals
1 set Chins
curls
Facepulls

Wedneysday
Olympic lifts day - Light weights
OH-SQ 6x6
Snatch from blocks 4x4 + 3x3
Powerclean + Frontsquat 4+4x4, 3+3x3


Thursday
Bench medium day, 5x5
Light DL - Speed work. 8x3@60to70%ish
ROW variation - Pulldown to chest
Triceps - Triceps pushdown
Abs

Friday
Squat - Heavy, going for for 1, 2 or 3 rep PR
Light press - Incline DB press
Glute Ham raises
Side laterals
1 set chins
curls
facepulls

Saturday
Bench - Heavy, going for for 1, 2 or 3 rep PR
Light Fronts squat
ROW variation - DB rows
Triceps - speed bench 8x3
Abs

Sunday
Deadlift - Heavy, going for for 1, 2 or 3 rep PR
Light press - Standing One arm press
Glute Ham raises
Side laterals
1 set chins
Curls
Facepulls

---------------------------------

After reading up on some stuff I believe I need to change some things, add reverse hypers, mixed up stuff instead of just running glute-hamraises all the time etc.

How I THINK it gets better:
----



Monday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Bench - Shirt day
Light front squat
ROW variation - Chest supported Rows
Some heavy abs work
Dimel DL 2x20/Ukranian DL 3x20 2 week cycles
Triceps - Bench Lockouts

-----

Tuesday
Squat - 5x5'ish, 3x5 at topweight
Light press - dips
Glute Ham raises
Side laterals
1 set Chins
curls
Facepulls

----

Wedneysday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Olympic lifts day - Light weights
OH-SQ 6x6
Snatch from blocks 4x4 + 3x3
Powerclean + Frontsquat 4+4x4, 3+3x3
some heavy abs work

----

Thursday
Bench medium day, 5x5
Light DL - Speed work. 8x3@60to70%ish
glute ham raises
ROW variation - Pulldown to chest
Triceps - Triceps pushdown
Side laterals
1 set chins
Curls
Facepulls

----

Friday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Squat - Heavy, going for for 1, 2 or 3 rep PR
Light press - Incline DB press
Weighted reverse hypers
Dimel DL 2x20/Ukranian DL 3x20 2 week cycles



----

Saturday
Bench - Heavy, going for for 1, 2 or 3 rep PR
Light Fronts squat
glute ham raises
ROW variation - DB rows
Triceps - speed bench 8x3@60to70%ish
Side laterals
1 set chins
Curls
Facepulls

----

Sunday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Deadlift - Heavy, going for for 1, 2 or 3 rep PR
Light press - Standing One arm press
Rackpulls up to heavy 3 rep 2 weeks / Goodmornings 2 weeks 3 - 5 reps

Any feedback is greatly appriciated :-)

Read 2 articles today while grinding:

http://www.westside-barbell.com/articles.htm => May - 08 - Stats

and

http://www.t-nation.com/article/most..._up_and_listen

The first one was really interesting, seeing as Ive never really read the Westside stuff in depht.

My best lift raw
160/120/172.5 (352.7/264.5/380.2)

Equipped (in meet)
230/175/190 (507/385.8/418.8)

jesus, is that multi-ply? That carryover is ridiculous, nice lifts.

For a 135kg full high-bar squat, how much do you think that would be for a squat IPF?

You have a nice squat for your deadlift. What's your squat like, and do you pull conventional, ever tried sumo?

I'll be following the log with interest, and checking out those articles.

Russian Squat cycle you mean Smolov or something else? I've seen a lot of people log Smolov or run it along with O-lifts and it looks torturous!

Just pls post pictures of food and stuff =)

IPF is all single ply. Thanks :-)

Fully equipped squat can add 100+ kg to your squat, this of course takes A LOT of practice.

I started out doing powerlifting squats (wide stance) but my hip doesnt allow it, and I have trouble hitting depth like that, so I changes it for a more narrow stance both raw and equipped.

Regarding Deads, the relation 160 to 172 is utterly ridiculous and something I should fix, I should easily do 200+ in the deads with 160 squat. I THINK the probleme is related to me tilting forward in the squat, this may have me unable to lock out some weights in the DL. Just a theory, then there also is the fact that I have never like deadlifting that much, and thus not trained it very hard. :-)


Russian Squat Cycle:

http://www.europowerlifting.org/russian.html

Smolov is fun too though :-) Or well, Smolov Jr. Havent tried the Smolov cycle, only junior, and usually made it four week cycle instead of 3.

Doing this is tempting:

http://www.joeskopec.com/smolov.html

FRIDAY 4 JULY 2008 AAK
Back extensions
15
15

Standing cable crunches
20x15
20x20

Squat - I had forgotten my knee and elbow warmers, arghrgrh
3x80
1x100
1x112,5
1x122,5
1x132,5
1x142,5 (314.1) - Best since I started training again
missx147,5

Bahhhh

Incline db press
10x27,5
10x27,5
10x27,5 (60.6)

Reverse Hyperextensions
8
8x25
8x25
10x25
8x25 (55.1)

Abs - heavy
15x80
15x80 (176.3)
15x70



Not sure about the name, but you get in the belt and pull the robe from behind you, bending forward.

Squat lockouts hole 10 in powercage 1. Longer ROM than last week.
3x70
3x120
3x150
3x180
3x200
missx210
2x210 (462.9)

I needed more carbs for my shakes, so went to this store that sells everything to buisnesses (pizzarias, kiosk etc...) bought 5 kg carbs, but somehow found myself with a 2.5 kg piece of meat also.





I did buy a Havana Blanco, and a dark 7 years havana, and a 12 years Chivas Regal too, but dont tell anyone :-)

But really the last month I only went for one drinking night + 1 beer twice at some grilling + 2 draft beers for the EC in Football.

Did go out yesterday, like 5 draft beers, one long island and one other drink or so, not too good for the diet... but once in a while I have to go have fun with the people.

Went to the University area, but unfornately it is off season, so not to many exchange students to flirt with :-(

Gym B

Bench
2x75
2x85
1x95
1x105
1x115 (253.5) Best since I started training again
missx122,5

DB ROWS
- straps -
20x40
20x40 (88.1)

Speed Bench
3x75
3x75
3x75
3x75
3x75
3x75 (165.3)

Crappy place closed.

And random picture of me from yesterdays training so the log doesnt feel too empty today.

Skipped training today to play magic cards, yes, seriously :-)

Ill be going golfing tuesday to tuesday. I may or may not get to the gym tuesday before going.

I may or may not hit a gym during the week of golfing.

Im going to Madrid the 23 July to the 28.

Anyone knows a good gym there? Chances are that I'll just drink sangria and have fun is pretty good, but might as well be informed before hand :-)

Shirt bench tomorrow, Ill go for a PR in my Katana 42

Forgot, I did a lot of reading while grinding poker like 8 hours.

http://www.westside-barbell.com/articles.htm

Jan - 08 - Special Strength Jan - 07 - Help Wanted
Feb - 08 - Teen Lifting Feb - 07 - Strength Training Methods
March - no article May - 07 - Eccentric Uploading
April - 08 - Assisted_Eccentrics June - 07 - Off Season Training
July - 07 - Squats
Aug - 07 - Rack Work
Sept - 07 - OPTIMAL_TRAINING
Nov - 07 - The Squat
Dec - 07 - How to Reach the Top

MONDAY 7 JULY 2008

Bench
3x80
3x95
3x105 (231.4)

Katana 42 A/S Airboard
3x130
3x150
1x170
-chest-
4x1x177,5 (391.3) NON would have gotten goodlift at a meet, some I couldnt lockout, couldnt find the perfect line today for the bar to travel.
-airboard-
3x155
3x155

Reverse hypers light
15
15x5
15x5

Superset

Standing robe chrunches light
20x20
20x20
20x25

Chest supported rows
8x40
8x40
8x40
8x40

Standing robe chrunches heavy
15x70
15x70
15x70

Bench lockouts
3x80
3x120
3x140
3x160
3x170

DL
7x100

Bench
4-5x5-7x50-70

Tuesday off

18 holes of golf today, first round this year, new irons I had never played before.

I think i have 40 extra strokes, playing stableford

hole 1 par 4 0 point
hole 2 par 4 0 point
hole 3 par 5 0 point
hole 4 par 3 0 point
hole 5 par 4 0 point
hole 6 par 4 1 point
hole 7 par 5 4 point
hole 8 par 3 0 point
hole 9 par 4 0 point

5 point on first 9

hole 10 par 5 0 point
hole 11 par 3 3 point
hole 12 par 4 0 point
hole 13 par 4 3 point
hole 14 par 4 0 point
hole 15 par 4 0 point
hole 16 par 5 2 point
hole 17 par 4 2 point
hole 18 par 3 3 point

13 point on last 9

18 point total

Will do way better tomorrow IMO :-)