[email protected] kg/281 lbs (video)
3@120 kg/265 lbs (video)
95 kg/210 lbs (video)
(combined PRs)
(combined PRs)
(total @ bodyweight)
(total @ bodyweight)
This page provides a month-by-month breakdown of my powerlifting training progress in the key maximum effort (ME) exercises for the squat/deadlift and the bench. All workouts are (b)logged in my training blog Under the Bar; by clicking a result in the table you are taken to the corresponding workout. Note that the whole table does not fit on the screen; scroll to the right to see earlier entries. The PR matrixes are generated using a little PHP script I wrote for the purpose of making life easier, tsampaPRtable.
Notation: reps @ weight. Where only a single weight is given it is for a max single (1RM). Entries enclosed within parentheses are not true max attempts, but rather the best I have done in the exercise using it as a supplementary exercise following the max exercises.
These are the important ones; the total on the squat, bench press and deadlift is what powerlifting competitions are judged on. I try to increase the weight on these periodically and this is ultimately how I judge my progress. I am a RAW lifter, the only equipment used is a belt on the squats and deads.
A very diverse bunch of lifts consisting of everything from exercises I have maxed out on only once or twice to fairly household exercises that I go heavy on from time to time. There might be long intervals when I don't go all out on these depending on what kind of training program I am on, but these give a decent bird's view.
Squat/deadlift accessory | PR | 2006 Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2005 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2004 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2003 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | |
| Remarks | New rehab advice from Michael Hope | Relapse with lateral shift of the hip | Worked back up to 135 kg/298 lbs on the deadlift | First child was born | Relapse with lateral shift of the hip | First lateral shift of the hip | Low-back injury | Started powerlifting | Remarks | ||||||||||||||||||||||||||||||||||
| Squat, Westside cambered bar | 125 kg/276 lbs (video) | 125 kg/276 lbs (video) | Squat, Westside cambered bar | ||||||||||||||||||||||||||||||||||||||||
| Full Manta Ray squat, close | 120 kg/264 lbs (video) | 120 kg/264 lbs (video) | 110 kg/243 lbs (video) | Full Manta Ray squat, close | |||||||||||||||||||||||||||||||||||||||
| Box squat, 10" (low box) | 125 kg/275 lbs (video) | 125 kg/275 lbs (video) | 105 kg/232 lbs | 90 kg/199 lbs | Box squat, 10" (low box) | ||||||||||||||||||||||||||||||||||||||
| Box squat, 13" (parallel box) | 135 kg/297 lbs (video) | 135 kg/297 lbs (video) | 130 kg/287 lbs (video) | 117.5 kg/260 lbs (video) | 115 kg/254 lbs | 105 kg/232 lbs | 95 kg/210 lbs | Box squat, 13" (parallel box) | |||||||||||||||||||||||||||||||||||
| Box squat, 17" (high box) | 145 kg/320 lbs (video) | 145 kg/320 lbs (video) | 100 kg/221 lbs | Box squat, 17" (high box) | |||||||||||||||||||||||||||||||||||||||
| Arched back good morning | 5@100 kg/221 lbs | 5@100 kg/221 lbs | Arched back good morning | ||||||||||||||||||||||||||||||||||||||||
| Zercher squat, bar in front of knees | (75 kg/166 lbs) (video) | (75 kg/166 lbs) (video) | Zercher squat, bar in front of knees | ||||||||||||||||||||||||||||||||||||||||
| PR | 2006 Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2005 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2004 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2003 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | |
| Zercher squat, 2 pin | (80 kg/177 lbs) video | (80 kg/177 lbs) video | Zercher squat, 2 pin | ||||||||||||||||||||||||||||||||||||||||
| Sumo deadlift, ultra-wide | (6@110 kg/243 lbs) (video) | (6@110 kg/243 lbs) (video) | Sumo deadlift, ultra-wide | ||||||||||||||||||||||||||||||||||||||||
| Hack deadlift | 130 kg/287 lbs (video) | 130 kg/287 lbs (video) | Hack deadlift | ||||||||||||||||||||||||||||||||||||||||
| Rack pull, below knee | 155 kg/343 lbs | 155 kg/343 lbs | Rack pull, below knee | ||||||||||||||||||||||||||||||||||||||||
| Rack pull, above knee | (5@190 kg/420 lbs) | (5@190 kg/420 lbs) | Rack pull, above knee |
| PR | 2006 Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2005 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2004 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2003 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | |
| Remarks | First child was born | Low-back injury | Started powerlifting | Remarks | |||||||||||||||||||||||||||||||||||||||
| Bench, close-grip | 100 kg/221 lbs + 10 kg/22 lbs weight releasers (video) | 100 kg/221 lbs + 10 kg/22 lbs weight releasers (video) | 97.5 kg/215 lbs video | (5@80 kg/177 lbs) | (3@80 kg/177 lbs) | (9@65 kg/144 lbs) | (8@65 kg/144 lbs) | Bench, close-grip | |||||||||||||||||||||||||||||||||||
| Bench, 2" camber bar | 97.5 kg/215 lbs (video) | 97.5 kg/215 lbs (video) | 95 kg/210 lbs | 90 kg/199 lbs | Bench, 2" camber bar | ||||||||||||||||||||||||||||||||||||||
| Dumbell bench | 3@41 kg/91 lbs (video) | 3@41 kg/91 lbs (video) | [email protected] kg/92 lbs | 3@38 kg/84 lbs | 8@30 kg/66 lbs
7@30 kg/66 lbs | Dumbell bench | |||||||||||||||||||||||||||||||||||||
| One-board press, wide-grip | 105 kg/232 lbs (video) | 105 kg/232 lbs (video) | One-board press, wide-grip | ||||||||||||||||||||||||||||||||||||||||
| Two-board press, wide-grip | 110 kg/243 lbs video | 110 kg/243 lbs video | (95 kg/210 lbs) video | 90 kg/199 lbs | Two-board press, wide-grip | ||||||||||||||||||||||||||||||||||||||
| Two-board press, close-grip | (100 kg/221 lbs) video | (100 kg/221 lbs) video | 95 kg/210 lbs | Two-board press, close-grip | |||||||||||||||||||||||||||||||||||||||
| Three-board press, wide-grip | 120 kg/265 lbs video | 120 kg/265 lbs video | 90 kg/199 lbs | Three-board press, wide-grip | |||||||||||||||||||||||||||||||||||||||
| PR | 2006 Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2005 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2004 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2003 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | |
| Four-board press, wide-grip | (2@125 kg/277 lbs) video | (2@125 kg/277 lbs) video | Four-board press, wide-grip | ||||||||||||||||||||||||||||||||||||||||
| Four-board press, close-grip | (2@100 kg/221 lbs) | (2@100 kg/221 lbs) | Four-board press, close-grip | ||||||||||||||||||||||||||||||||||||||||
| Five-board press, wide-grip | (2@140 kg/309 lbs) video | (2@140 kg/309 lbs) video | Five-board press, wide-grip | ||||||||||||||||||||||||||||||||||||||||
| Six-board press, wide-grip | (3@170 kg/376 lbs) video | (3@170 kg/376 lbs) video | Six-board press, wide-grip | ||||||||||||||||||||||||||||||||||||||||
| Decline bench | 105 kg/232 lbs video | 105 kg/232 lbs video | 100 kg/221 lbs | 90 kg/199 lbs | (5@80 kg/177 lbs) video | Decline bench | |||||||||||||||||||||||||||||||||||||
| Incline bench, 30' | (80 kg/177 lbs) | (80 kg/177 lbs) | (75 kg/166 lbs) | Incline bench, 30' | |||||||||||||||||||||||||||||||||||||||
| Incline Bench, powersmith | 75 kg/166 lbs | 75 kg/166 lbs | Incline Bench, powersmith | ||||||||||||||||||||||||||||||||||||||||
| Floor press, wide-grip | 105 kg/232 lbs (video) | 105 kg/232 lbs (video) | 100 kg/221 lbs | 97.5 kg/215 lbs | 90 kg/199 lbs | Floor press, wide-grip | |||||||||||||||||||||||||||||||||||||
| PR | 2006 Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2005 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2004 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | Apr | Mar | Feb | Jan | 2003 Dec | Nov | Oct | Sep | Aug | Jul | Jun | May | |
| Floor press, close-grip | 102.5 kg/227 lbs (video) | 102.5 kg/227 lbs (video) | 100 kg/221 lbs (video) | (6@70 kg) | Floor press, close-grip | ||||||||||||||||||||||||||||||||||||||
| Floor press, wide-grip in powersmith | 95 kg/210 lbs | 95 kg/210 lbs | 92.5 kg/204 lbs
90 kg/199 lbs | Floor press, wide-grip in powersmith | |||||||||||||||||||||||||||||||||||||||
| Low-end pin rack lockout, close-grip | 122.5 kg/271 lbs (video) | 122.5 kg/271 lbs (video) | 100 kg/221 lbs | 90 kg/199 lbs | Low-end pin rack lockout, close-grip | ||||||||||||||||||||||||||||||||||||||
| High-end pin rack lockout, close-grip | 130 kg/287 lbs | 130 kg/287 lbs | 120 kg/265 lbs | High-end pin rack lockout, close-grip | |||||||||||||||||||||||||||||||||||||||
| Hangbar bench, double mini | (2@125 kg/277 lbs) video | (2@125 kg/277 lbs) video | Hangbar bench, double mini | ||||||||||||||||||||||||||||||||||||||||
| Illegal wides | (3@80 kg/177 lbs) | (3@80 kg/177 lbs) | Illegal wides | ||||||||||||||||||||||||||||||||||||||||
| Seated pin press, chin height | 75 kg/166 lbs (video) | 75 kg/166 lbs (video) | Seated pin press, chin height |
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