View Full Version : My Power-Lifting Journal

07-29-2005, 01:17 AM
Well a bit about myself, im 17 years old and live in Hobart, Tasmania, Australia. I've only been doing body-building since the start of this year, but have decided i would rather persue power-lifting. Why? Seems alot more interesting and modivating, also i love my gym work so i want to train HARD.
I weigh 70 Kg's and am about 170cm tall and am quite lean. I want to keep my body-fat down though, i still care abut my bodys image alot.
Im using the gym at my school, we have a pretty good setup, need to get a squat rack though. But we have plenty of bars and weights and machines.

Well i've done a bit of research, and was thinking about using the 5 phase 16 week routine. But i had heard alot about the West-Side style training so i looked into it. The 4 day a week, 2 day split between bench and dead-lift/squat, then split again by ME (Max-Effort) and Dynamic Effort, seemed a good routine to put to use. So thats what im working on.
Also i want to try and stay doing RAW lifts.

Now my lifts are really light, but don't forget only exercises i've done before this year are push-ups and sit-ups at home. I'll put all ym lifts in Kilos and Pounds, since we use Kilos as our main emtric system here, and you guys use pounds i'll use both.

Dead-Lift: 110Kg (242 Pounds) 1RM
ATF Squat: 60Kg (132 Pounds)1RM
Bench-Press: 75Kg (165 Pounds) 1RM

I try do my squats ATF every time, i've only seen one guy do squats below paralel at my school its pathetic. If you're gonna do something do it PROPERLY.

Well i did something to my back last week so have done only bench work this week. But my back felt alot better this morning so i thought i'd do some squats (i start my proper routine next week).

Todays Work-Out, Friday 29th of July:

ATF Squats: 5 x 10Kg (22 p's), 5 x 30Kg (66 p's), 5 x 45Kg (99 p's), 3 x 50Kg (110 p's), 1 x 60Kg (132 p's), 2 x 50Kg (110 p's)

^Was happy with workout, started so light due to seeing wether my back was up to it. The 60Kg was below paralel not ATF :(. Felt a bit hesitant with such a heavy weight, must get used to that.

Seated Rows (Machine): 8 x L8, 9 x L8, 10 x L8, 9 x L10

^Don't what weight the slabs are so i call them levels must ask the teacher next week.

Just had a very low volume workout, didn't want to stress back and too be honest i was feeling tired anyway.

07-29-2005, 01:55 AM
I try do my squats ATF every time, i've only seen one guy do squats below paralel at my school its pathetic. If you're gonna do something do it PROPERLY.

^Was happy with workout, started so light due to seeing wether my back was up to it. The 60Kg was below paralel not ATF :(. Felt a bit hesitant with such a heavy weight, must get used to that.

If you are having lower back issues, I urge you to make absolutely sure your ab/core strength is up to par and you are maintaining tight abs at the bottom of your squat.
ATF is fine, but most people's lower back tends to round at the bottom. Working on flexibility and core strength (and staying damn tight in the hole) will help avoid this.

07-29-2005, 04:12 AM
What would qualify as my core/ab strength is up to par? will remember tight abs at bottom of squat, haven't been told that before.
Felxibility work, suggestions? i do kick-boxing once a week, and alot of walking, maybe more stretching?

07-29-2005, 06:43 AM
If you're pretty athletic and you do ab work regularly, then you probably have strong enough abs for the squat poundages you're doing. But, most people I see in the gym have the back rounding issue at the bottom of their squat that I described and usually the reason is that they aren't focusing on keeping their head back, chest out, and abs tight.
If you're a kick-boxer, you probably don't have too many functional flexibility issues. Just remember to stay tight on your squats.

07-31-2005, 11:55 PM
Alright thanks for advice, will keep that in mind tomorrow.

Well had a bad day today, lifting just wasn't up to par, REALLY need to work on the bottom of my bench. I'm going to put some wide-grip benches into my workout to work my chest, because they gave me a awesome burn last week.

BB Bench-Press: 5 x 20Kg (44p), 3 x 40Kg (88p), 1 x 60Kg (132p, need assist to get second one up, don't know why was REALLY annoyed at myself), 5 x 50Kg (110p, worked a bit on form), 3 x 55Kg (121p, partly assisted the guy wouldn't leave the bar alone!), 2 x 70Kg (154p, Assisted)

^ Was REALLY dissapointed, i think i really need to work on my chest and speed (which is alright, i've got dynamic bench on thursday), its getting the bar off my chest thats the problem, i don't get stuck anywhere else.
Any tips? I want to get some resistance bands soon. But i think i'll just work on speed, and chest.

DB Military Press: 8 x 20Kg (44p), 8 x 20Kg, 8 x 20Kg
Tricep Push-Down: 8 x L4, 8 x L4, 8 x L4
^Did every set very slowly, made myself feel the burn for beign so pathetic earlier
One Arm DB Rows: 30p x 8 (slow), 30p x 8 (slow), 40p x 10 (felt good)
DB Lat Raise: 8 x 15p, 10 x 15 p, 7 x 15p
^Really ware you out after donig them properly

NOTE TO SELF: Do wide-grip BP on Thursday as secondary exercise, also make sure a decent spotter is around!!!.

08-02-2005, 03:10 AM
Good day today, got 10 hours sleep, and food is going well too.

Speed Box Squat 35Kg: 3-3-3-3-3-3-3-3-3
Good Mornings: 8 (Bar Only) - 8 (10KG-22p) - 8 (15KG-33p)
Ab Work (no rest): 20 x 20p Situp, 20 x Leg Raise, 15 x Lat Pull w/ Rope, 20 x 25p Situp, 20 x Leg Raise, 15 x Lat Pull Down w/ Rope
^not sure of weight on lat pulldown
Lower Back Extension: 10 x 15Kg (33p), 8 x 30Kg (66p), 8 x 30Kg(66p)
BB Curls: 8 x 20Kg, 7 x 20Kg, 9 x 20Kg
^ First 2 sets were slow, last was rushed, need to lower weight, making sure i REALLY focus on the eccentric phase of curls.

08-04-2005, 12:50 AM
Dynamic Bench Day
Worked with partners, 3 Reps each, switch, no rest.
35Kg (77p) BB Bench: 3-3-3-3-3-3-3-3-3-3
Dumb-Bell Press: 8 x 40's, 12 x 30's, 12 x 30's
Dips: 8-8-7
Standing DB Shoulder Press 30p's each hand: 8-8-8
Standing DB Side Lat Raise 30p's each hand: 8-8-8
Tricep Push-Down: 8 x L4, 8 x L5, 8 x L5

Had abit more volume today, speed bench didn't get me very buggered.

08-04-2005, 12:53 AM
Got no lessons at school tomorrow, but going anyway so can do my heavy squat day :D.

08-08-2005, 03:58 AM
Question: Do you include the weight of the bar you're using for your bench-press, squat and dead-lift? Jst checking because i haven't been, and someone told me today i should.

Didn't go do squats on friday, couldn't get to the gym.

Had a heavy squat day today, and talked to a guy at school and going to go to a new gym with him cause he said he wants a dedicated training partner, so going to check it out tomorrow.

Squats: 5 x 30Kg, 2 x 50Kg, 2 x 60Kg, 2 x 65Kg (PR), 1 x 67.5Kg (PR), 1 x 70Kg, Failed on 72.5Kg
^ New Personal best squat of 70 Kg :)
Wide Grip Pull-Ups: 10-8-6
One Arm DM Rows 30 Pound: 12-12-12

Didn't do much today was in a rush to do other things.

08-08-2005, 12:25 PM
I always include it man, weight is weight.

08-09-2005, 02:49 AM
Ahh ok, well i use a 20Kg (44p) Bar, so from now on i'll make sure i include it.
Was wondering why my lifts were REALLY lacking.

08-14-2005, 05:06 AM
Well its my journal so gonna babble on about my past week.

Wow. i've been really slack last week :(. God its been COLD, snowing and all!
And only went to school 2 days last week. Its just hard fitting in gym time between classes and buses when i can't go in at lunch, public transport here is ****ed.
Well gonig to start going to my new gym next week, so i'll be able to go every day after school, no more stuffing around at lunches always having to have spotters.
Got my motorbike Provisional License today :D stoked!, can get a bigger bike in a year. Also been doing alot of raving to my trance music, god thats a work-out get more sweaty than when i do weights.

i AM going to get back in routine this week, start off tomorrow and will nail heavy squats been loving em lately.

08-14-2005, 07:02 PM
ME Day:
Dead-Lift: 90Kg x 3, 110Kg x 3, 115Kg x 2, 120Kg x 2, 1 x 130Kg (PB)
^Aim next week 132.5Kg
Stiff Legged Good Mornings: 20Kg x 8, 22.5Kg x 8, 30Kg x 8, 30Kg x 8
^To warm down from deads.
Wide Grip Pull-Ups: 8-8-8
DB Bicep Curls (10p): 8-8-8

New Squat and Dead-Lift Maxes (with bar weight):
Squat: 95Kg (209 pound)
Dead-Lift: 130Kg (286 pound)

08-15-2005, 04:32 AM
Got school bench-press comp tomorrow.
Aiming for 85Kg, should nail it. Start the new gym tomorrow too. Will give a lil report.

08-16-2005, 01:34 AM
Well had comp today, ltos fo girlies round so added to the psych.

Ended up gettign 87.5Kg which i was happy with and felt liek i could put out 90Kg but ran out of weights. But will try that on Friday. The msot was a guy my build who got 125Kg.
Went to the uni gym good setup, very busy. Im tired, and in a **** mood so not going to give a report...

08-16-2005, 05:14 PM
Just putting up some pics, only used my webcam, so i'll get some more when im at school and have the digital camera.

08-18-2005, 01:25 AM
Had a horribke day today, hadn't eaten all day so thats really bad, but just did squats.

8 x 40Kg
8 x 50Kg
8 x 50Kg
8 x 50Kg

Good Mornings:
8 x 30Kg
8 x 30Kg
8 x 40Kg

Thats all i did felt absolutely buggered so i stopped. Bad day was just busy with classes so didn't get any time to eat.

08-18-2005, 03:19 AM
Start another creatine cycle tomorrow:

Loading Phase - 5 Days: 20g daily, 5g every 4 hours
Maintenance Phase - 4 Weeks: 3g Daily, pre and post workout

Didn't notice differences last phase since i didn't record working-out records, so should b interesting to see what comes of it.

08-18-2005, 09:24 PM
DE Bench Day

Did negative work to help me lower the bar quicker and get used to heavier weights, and jsut had someone lifting it up with me, scary stuff!
Also the guy i worked with said he had read an article on fast twitch muscle workouts, involves using a 5Kg Medicine Ball and pushing it down as fast as possible bouncing it on the ground then catch then repeat.

Negative Bench:
100Kg x 4
100Kg x 3
100Kg x 3
100Kg x 3
100Kg x 3

Speed Bench:
50Kg x 4 swap w/ partner to medicine ball, repeated throughout
4 x 5Kg push w/ ball
50Kg x 4
4 x 5Kg
50Kg x 4
4 x 5Kg
50Kg x 4
4 x 5Kg
50Kg x 4
4 x 5Kg
50Kg x 4
4 x 5Kg
50Kg x 4
4 x 5Kg

Close Grip Bench (gripping smooth area 7 inches apart)
5 x 40Kg
5 x 45Kg
5 x 55Kg
3 x 60Kg
3 x 60Kg

08-20-2005, 06:39 AM
Was just comparing some photos from March this year, its been around 6 months so i'm gonig to post some pics up because i noticed differences. I only started proper lifting 3 weeks ago (strength/power-lifting) but was doing bb style training.

Pic #1: Back Pose in March, then i squeezed together instead of out, until i saw a proper spread.
Pic #2: Front Pic In March, scrawny!
Pic #3: Chest Front pic tonight, August 20.
Pic#4: Back Spread, looks like i've cut my BF percentage down a bit.

I am pretty happy, i think my main changes are abs and back.

comments suggestions or advice welcome

08-26-2005, 09:22 PM
hey nice to see another aussie here. workouts look good man.