Dancelot's powerlifting journal 2011 - Ausbb

Dancelot · 04-01-2011, 08:08 PM

New year, new goals. I started the 2010 journal just wanting to lift some weights, and ended up getting addicted to the sport of powerlifting. 2011 will be the year I train specifically for powerlifting, with maybe some side goals of getting stronger in other non-PL lifts, faster & leaner.

I started 2010 with:

Squat: 110kg
Bench: 65kg
Deadlift: 140kg

And ended with:

Squat: 162.5kg
Bench: 100kg
Deadlift: 197.5kg

With my best in competition being: SQ 160kg, BP 90kg, DL 197.5kg (total 447.5kg).

I met nearly all of my 2010 strength goals, and only missed the few by a couple of kgs.

My 2011 goals will be much simpler:
Train with the same consistency as 2010, but with higher intensity
Total 500kg in competition
Get leaner to fit better in the 83kg weight class

I figure that as long as #1 is adhered to, I'll do well.

Dancelot · 04-01-2011, 08:09 PM

Tuesday - 2011-01-04

MP: barx10, 40x5, 50x3, 55x3x5 - felt pretty light.

SQ: barx10, 40x5, 70x3, 90x2, 100x10x3 - feeling the hip drive better

DB BP: 30x8x3 - pretty shitty, I hate this exercise!

DB Rows: 40x8x3 - easy

Dips: BW+15kg 8,6,5 - not too good

Lying tricep extension: 25x8x2 - not sure if I was doing it correctly.

DB Curls: 15x8x1 - fried.

jonnie_sfw · 05-01-2011, 07:47 AM

good luck to you this year Dancer...I'll be following your log with interest...

Safe lifting,
SFW
J

Dancelot · 05-01-2011, 09:10 AM

Thanks mate

Hope to see you SFW on the 29th.

Sherro · 05-01-2011, 08:10 PM

Awesome 2010 stats mate. Hope to see some more in 2011.

P.S Jonnie doesn't "SFW" he politely asks them to move themselves. It's true I've seen it happen.

Dancelot · 06-01-2011, 09:27 PM

Cheers Sherro

@ the P.S

Thursday - 2011-01-06

Still very sore from Tuesday!

Deadlift: 60x10, 90x10, 102.5x10x3

MP: barx10, 40x5, 50x3, 55x3x6 - flew off the shoulders despite the soreness, long may this continue!

BP: 60x8x3 - played around with different grip widths.

CGBP: 60x5x3

WGCU: 8,7,5

GHR - 2h: 3x7

Ab Wheel - Kneeling - 3x12

haz · 06-01-2011, 09:50 PM

good luck this year. when your next comp?

Ab wheel brings the pain.

jonnie_sfw · 07-01-2011, 07:35 AM

Quote:

Originally Posted by Sherro

P.S Jonnie doesn't "SFW" he politely asks them to move themselves. It's true I've seen it happen.

yes, I am the "Plate Whisperer"

Dancelot · 07-01-2011, 07:49 AM

Quote:

Originally Posted by haz

good luck this year. when your next comp?

Ab wheel brings the pain.

Thanks

The next comp is Raw National in Melb, March 26, although I'm not sure if there's any qualifying total for that and what it would be. I'll have to wait till certain officials get back to ask what's going on.

haz · 07-01-2011, 03:16 PM

I may see you there. I think to qualify you just had to post a total in a PA comp, i think. i gotta put on 5kg

04-01-2011, 08:08 PM	#1 (permalink)
Dancelot Active Member Join Date: Jan 2010 Location: Squatting in the curl rack Gender: Posts: 1,216	Dancelot's powerlifting journal 2011 New year, new goals. I started the 2010 journal just wanting to lift some weights, and ended up getting addicted to the sport of powerlifting. 2011 will be the year I train specifically for powerlifting, with maybe some side goals of getting stronger in other non-PL lifts, faster & leaner. I started 2010 with: Squat: 110kg Bench: 65kg Deadlift: 140kg And ended with: Squat: 162.5kg Bench: 100kg Deadlift: 197.5kg With my best in competition being: SQ 160kg, BP 90kg, DL 197.5kg (total 447.5kg). I met nearly all of my 2010 strength goals, and only missed the few by a couple of kgs. My 2011 goals will be much simpler: Train with the same consistency as 2010, but with higher intensity Total 500kg in competition Get leaner to fit better in the 83kg weight class I figure that as long as #1 is adhered to, I'll do well. __________________ First you get the powerlifts, then you get the women, then you get the money.

04-01-2011, 08:09 PM	#2 (permalink)
Dancelot Active Member Join Date: Jan 2010 Location: Squatting in the curl rack Gender: Posts: 1,216	Tuesday - 2011-01-04 MP: barx10, 40x5, 50x3, 55x3x5 - felt pretty light. SQ: barx10, 40x5, 70x3, 90x2, 100x10x3 - feeling the hip drive better DB BP: 30x8x3 - pretty shitty, I hate this exercise! DB Rows: 40x8x3 - easy Dips: BW+15kg 8,6,5 - not too good Lying tricep extension: 25x8x2 - not sure if I was doing it correctly. DB Curls: 15x8x1 - fried. __________________ First you get the powerlifts, then you get the women, then you get the money.

05-01-2011, 07:47 AM	#3 (permalink)
jonnie_sfw Super Member Join Date: May 2010 Gender: Posts: 581	good luck to you this year Dancer...I'll be following your log with interest... Safe lifting, SFW J __________________ ProwRaw...Get ya gear off!

05-01-2011, 09:10 AM	#4 (permalink)
Dancelot Active Member Join Date: Jan 2010 Location: Squatting in the curl rack Gender: Posts: 1,216	Thanks mate Hope to see you SFW on the 29th. __________________ First you get the powerlifts, then you get the women, then you get the money.

05-01-2011, 08:10 PM	#5 (permalink)
Sherro Regular Member Join Date: Jun 2010 Location: Canberra Gender: Posts: 335	Awesome 2010 stats mate. Hope to see some more in 2011. P.S Jonnie doesn't "SFW" he politely asks them to move themselves. It's true I've seen it happen. __________________ 2011 - A Strong(er) Year - SFW

06-01-2011, 09:27 PM	#6 (permalink)
Dancelot Active Member Join Date: Jan 2010 Location: Squatting in the curl rack Gender: Posts: 1,216	Cheers Sherro @ the P.S Thursday - 2011-01-06 Still very sore from Tuesday! Deadlift: 60x10, 90x10, 102.5x10x3 MP: barx10, 40x5, 50x3, 55x3x6 - flew off the shoulders despite the soreness, long may this continue! BP: 60x8x3 - played around with different grip widths. CGBP: 60x5x3 WGCU: 8,7,5 GHR - 2h: 3x7 Ab Wheel - Kneeling - 3x12 __________________ First you get the powerlifts, then you get the women, then you get the money. Last edited by Dancelot; 07-01-2011 at 07:46 AM.

06-01-2011, 09:50 PM	#7 (permalink)
haz Active Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 1,402	good luck this year. when your next comp? Ab wheel brings the pain. __________________ Harry

07-01-2011, 03:16 PM	#10 (permalink)
haz Active Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 1,402	I may see you there. I think to qualify you just had to post a total in a PA comp, i think. i gotta put on 5kg __________________ Harry