KaySea: Powerlifter新手日记 (Off Season: Sheiko #29)

KaySea

Cycle 1, Week 3, Day 1, Monday - 23/12/2013

Training: Overhead Press + Upper Body

Core Lift: Overhead Press, 3 sets of 5/3/1
75%, 30kg x 5
85%, 35kg x 3
95%, 37.5kg x 1, 40kg x 1, 45kg x 1

Assistance Lift:
Dumbbell Row, 5 sets of 10
Reverse Grip Incline Barbell Press, 5 sets of 10
Prone Incline Dumbbell Curl, BFR x 4 sets
Rope Extension, BFR x 4 sets
Face Pull, 5 sets of 10

gnne84

最近干会老本行-”潜水“
浮水换气下～
对你用的531 很有兴趣。
2014会try try 看

KaySea

Cycle 1, Week 3, Day 2, Thursday - 26/12/2013

Training: Deadlift + Lower Body

Core Lift: Deadlift, 3 sets of 5/3/1
75%, 105kg x 5 reps
85%, 120kg x 3 reps
95%, 132.5kg x 1 reps, 140kg x 1 reps, 150kg x 1 reps, 160kg x 1 reps (New PR)

Assistance Lift:
Squat, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension, BFR x 4 sets
Standing Calf Raise, 3 sets of 100

Nutrition:
PWO Meal: Chicken patty, Beef Patty, Eggs: 1226kcals, 20c 129p 70f

KaySea

Cycle 1, Week 3, Day 3, Friday - 27/12/2013

Bench Press + Upper Body

Corelift: Bench Press, 3 sets of 5/3/1
75%, 55kg x 5 reps
85%, 62.5kg x 3 reps
95%, 72.5kg x 1 reps, 80kg x 1 reps

Assistance Lift:

Pull Up, 5 sets of 10
Reverse Grip Incline Barbell Press, 5 sets of 10
Prone Incline Dumbbell Curl, BFR x 4 sets
Rope Extension, BFR x 4 sets
Face Pull, 5 sets of 10

KaySea

Cycle 1, Week 3, Day 4, Saturday - 28/12/2013

Squat+Lower Body

Core Lift: Squat, 3 sets of 5/3/1
75%, 90kg x 5 reps
85%, 102.5kg x 3 reps
95%, 115kg x 1, 120kg x 1, 130kg x 1

Assistance Lift:
Deadlift, 5 sets of 10
Back Extension, 5 sets of 20
Leg Extension, BFR x 4 sets

KaySea

下个星期deload, deload后进入cycle 2..

Cycle 1 的 training max:
Overhead Press: 40kg
Deadlift: 140kg
Bench Press: 75kg
Squat: 120kg

Cycle 2 的 training max:
Overhead Press: 45kg
Deadlift: 155kg
Bench Press: 80kg
Squat: 130kg

**poundage above exclude bar**

KaySea

Cycle 1, Week 4 (Deload Week), Day 1, Monday - 30/12/2013

Overhead Press + Upperbody

Core Lift: Overhead Press, 3 sets of 5
40%, 15kg x 5 reps
50%, 20kg x 5 reps
60%, 25kg x 5 reps

Assistance Lift:
Dumbbell Row, 5 sets of 10
Reverse Grip Incline Barbell Press, 5 sets of 10
Incline Dumbbell Curl, BFR x 4 sets
Incline Dumbbell Overhead Extension, BFR x 4 sets
Face Pull, 5 sets of 10

KaySea

Cycle 1, Week 4, Tuesday - 31/12/2013

Training:
Mobility, Conditioning, Stretching

KaySea

Cycle 1, Week 4(Deload), Day 2, Wednesday - 1/1/2014

Deadlift:
100kg x 1 rep
120kg x 1 rep
140kg x 1 rep
150kg x 1 rep
160kg x 1 rep (did not lock out)
160kg x 1 rep (did not lock out)

KaySea

Cycle 1, Week 4 (Deload), Day 3, Friday - 3/1/2014

Training: Bench Press + Upper Body

Core Lift: Bench Press, 3 sets of 5
40%, 30kg x 5
50%, 37.5kg x 5
60%+, 50kg x 5

Assistance Lift:
Pull Up, 5 sets of 10
Reverse Grip Incline Barbell Press, 5 sets of 10
Incline Dumbbell Curl, BFR x 4
Dumbbell Overhead Extension, BFR x 4
Dumbbell Lateral Raise, 5 sets of 10

KaySea

Cycle 1, Week 4 (Deload) , Day 4, Saturday - 4/1/2014

Squat + Lower Body

Core Lift: Squat, 3 sets of 5
40%, 47.5kg x 5
50%, 60kg x 5
60%, 72.5kg x 5

Asistance Lift:
Deadlift, 5 sets of 10
Back Extension, 5 sets of 15-20
Leg Extension, BFR x 4 sets
Standing Calf Raise, BW x 100 x 4 sets


Cycle 1 Done.

KaySea

Cycle 2, Week 1, Day 1, Monday - 6/1/2014

Overhead Press + Upper Body

Core Lift: Overhead Press, 3 sets of 5
65%, 30kg x 5
75%, 35kg x 5
85%, 40kg x 5

Assistance Lift:
Incline Bench Dumbbell Row, 5 sets of 10
Reverse Grip Incline Barbell Press, 5 sets of 10
Incline Dumbbell Curl, BFR x 4 sets
Rope Extension, BFR x 4 sets
Face Pull, 5 sets of 10

br3ak

KaySea 发表于 6-1-2014 07:15 PM
Cycle 2, Week 1, Day 1, Monday - 6/1/2014

Overhead Press + Upper Body

Look good. 但为什么你的last set of main lift 不去到完，只停在5Reps

KaySea

br3ak 发表于 6-1-2014 07:46 PM
Look good. 但为什么你的last set of main lift 不去到完，只停在5Reps

因为没力了。。
太弱了。。

br3ak

KaySea 发表于 7-1-2014 01:31 AM
因为没力了。。
太弱了。。

因该是休息不够。 你rest 多久。

KaySea

br3ak 发表于 7-1-2014 08:14 AM
因该是休息不够。 你rest 多久。

main lift没有算rest time，觉得够就上了。。

rest不够可能是原因之一，
也可能是在不同的gym练，没有rack，把一部分的力拿去把barbell clean上来了。。
也可能是我把100%调太高了。。

KaySea

Cycle 2, Week 1, Day 2, Wednesday - 8/1/2014

Deadlift + Lower Body

Main Lift: Deadlift, 3 sets of 5
65%, 100kg x 5
75%, 117.5kg x 5
85%, 132.5kg x 5

Assistance Lift:
Squat, 5 sets of 20
Back Extension, 5 sets of 20
Leg Extension, BFR x 4 sets
Standing Calf Raise, 4 sets of 20

KaySea

Cycle 2, Week 1, Day 3, Friday - 10/1/2014

Bench Press + Upper Body

Main Lift: Bench Press, 3 sets of 5
65%, 52.5kg x 5
75%, 60kg x 5
85%, 67.5kg x 8

Assistance Lift:
Pull Up, 5 sets of 10
Reverse Grip Incline Barbell Press, 5 sets of 10
Dumbbell Incline Curl, BFR x 4
Rope Extension, BFR x 4
Dumbbell Lateral Raise, 4 sets of 10

KaySea

Cycle 2, Week 2, Day 1, Monday - 13/1/2014

Squat + Lower Body

Squat
65%, 85kg x 5
75%, 97.5kg x 5
85%, 110kg x 5

Deadlift, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension BFR x 4
Standing Calf Raise 4 sets of 30

KaySea

Cycle 2, Week 2, Day 2, Wednesday - 15/1/14

Overhead Press + Upper Body

Overhead Press
70%, 32.5kg x 3
80%, 35kg x 3
90%, 42.5kg x 3, 30 x 5

Pull Up, 5 sets of 10
Reverse Grip Incline Barbell, 5 sets of 10
Incline Dumbbell Curl, BFR x 4
Rope Extension, BFR x 4
Face Pull, 5 sets of 10