Ultimate Iowa Powerlifting

A forum dedicated to powerlifting in Iowa and Iowa City
 
HomeCalendarFAQSearchMemberlistUsergroupsRegisterLog in

Share | 
 

 Hanan's Training log

View previous topic View next topic Go down 
Go to page : 1, 2, 3  Next
AuthorMessage
hfadel
Guest



PostSubject: Hanan's Training log   Thu Mar 14, 2013 12:12 pm

I am finally starting this thing up, yay! So, here is my background information:

I have been lifting for about a year, but not consistently. I used to do A LOT of fitness classes. When I moved to Iowa City in July, thats when I cut out all cardio and started lifting more regularly. I have basically taught myself everything, and I'd like to think I have good body awareness. I have scoliosis, so I know for sure that I have muscle imbalances due to that. Overall, my goals are to become stronger and to improve on my technique. I weigh about 145 right now, not sure about body fat percentage but last time I got it checked it was around 18%. I don't know what my max squat is, max deadlift is 205, max bench press is 95.

Right now I'm doing higher reps (10-15 rep range) and then slowly progressing to lower reps with higher percentage of my 1RM.

I think thats it for now Smile And here is my workout from Tuesday:

1) Squat

bar *12
100 *15
100 *15
100 *15
100 *12

2) Wide Grip Rack Pulls

95*10
105*10
105* 8
105* 8

3) RDL's

105*12
105*12
105*12
105*12

4) Reverse Lunge

65*12 (6 each leg)
65*12
65*12
65*12

5) Bent over barbell row

55*15
55*15
55*15
55*15

6) Hyperextensions, 3 sets*12 reps

7) Bar hold (like a farmers walk, without the walk)

135* 3 sets*30 seconds hold
Back to top Go down
Keosawa
American-Record Holder
American-Record Holder
avatar

Posts : 3174
Join date : 2011-10-30
Age : 31

PostSubject: Re: Hanan's Training log   Thu Mar 14, 2013 1:03 pm



...Also has scoliosis. And he won ten IPF world titles and still holds world records in two weight classes.

Glad you (finally) made a log.
Back to top Go down
View user profile http://iowapowerlifting.com
babyeater
Class II
Class II
avatar

Posts : 421
Join date : 2012-07-22
Age : 31

PostSubject: Re: Hanan's Training log   Fri Mar 15, 2013 11:00 am

yesssss. Another log in the making! Also, holy crud, that is a lot of lifting. Good work.
Back to top Go down
View user profile http://www.babyeaterlifts.wordpress.com
hfadel
Guest



PostSubject: Re: Hanan's Training log   Mon Mar 18, 2013 10:37 pm

March 13 Workout:

1) Bench Press, 65lb*15 reps*4 sets
2) Dumbell Overhead Press, 20lb *12 reps*4 sets

Plus a 45 min kettle bell session (was supposed to do more upper body work before this, but no time)

March 15 Workout:

1) Squat, 105lb*10 reps*4 sets

2) Step Ups, 70lb*10 reps*3 sets

3) Reverse Barbell Lunge, 70lb*10-12 reps*4 sets

4) Bulgarian Split Squats, 50lb*10 reps each leg*3 sets

5) Ham curl, 60lb*12 reps* 4 sets

6) Back Ext, 12 reps*3 sets

7) Barbell Row, 60lb*15* 4 sets

8 ) Tricep pushdowns, 32.5lb* 15 reps* 3 sets

Twas a fun workout Smile
Back to top Go down
hfadel
Guest



PostSubject: Re: Hanan's Training log   Mon Mar 18, 2013 10:42 pm

p.s. Yes! Twisted spines FTW! lol...
Back to top Go down
hfadel
Guest



PostSubject: Re: Hanan's Training log   Wed Mar 20, 2013 3:42 pm

March 19 Workout:

1) Bench Press, 4 sets, 10 reps, 70lb
2) Shoulder Dumbell Press, 4 sets, 10 reps, 20lb DB's
3) Dumbell Floor Press, 1 set of 10 reps with 30lb DB's, 2 sets of 8 reps with 35lb DB's.

Felt really tired yesterday.

March 20 Workout:

1) Deadlift

135*4
135*4
155*2
175*1
175*1
175*1
175*3
140*8 reps*3 sets

2) Barbell Row

65lb* 10 reps* 4 sets

3) Bulgarian Split Squats

50lb* 10 reps each leg* 4 sets

4) Step Ups

70lb* 5 reps each leg* 3 sets

5) Glute Ham Raises

12 reps* 3 sets

6) Tricep Pushdowns

10 reps* 4 sets* 32.5,32.5,32.5,37.5
Back to top Go down
hfadel
Guest



PostSubject: Re: Hanan's Training log   Sat Mar 23, 2013 12:16 pm

March 22 Workout:

1) Bench Press

70lb*10 reps
75lb*10 reps
75lb*10 reps
75lb*10 reps

2) Dumbell Shoulder Press

20lb DB's for 4 sets of 10 reps

These are getting really light, so I'm excited to increase the weight next time Smile

3) Floor Dumbell Press

35lb DB's*10 reps
35lb*10 reps
35lb*10 reps
35lb*10 reps

4) Lat Pulldown

72.5lb* 10 reps
80lb* 10 reps
80lb* 10 reps
80lb* 10 reps

5) Face Pulls

32.5kg for 3 sets of 10 reps

Also, if anyone has any advice on how to start a powerlifting training program I would greatly appreciate it Smile. I do want to compete in the next meet (not the one in april).
Back to top Go down
hfadel
Guest



PostSubject: Re: Hanan's Training log   Sat Mar 23, 2013 12:19 pm

Also, I realize that I am posting as a guest. I think I forgot my password haha. Should I just continue to post on the forum this way?
Back to top Go down
hfadel
Guest



PostSubject: Re: Hanan's Training log   Sun Mar 24, 2013 4:49 pm

March 24 workout:

1) squats

Bar*8
Bar*8
95*8
115*8
115*8
115*8
120*6

2) reverse lunges

75*5 each leg
75*5 each leg
75*5 each leg
75*5 each leg

3) Barbell row

70*8
70*8
70*8
70*8

4) Tricep push downs

37.5*10*4 sets

5) Tricep dips

BW*15*3 sets
Back to top Go down
Hfadel
Guest



PostSubject: Re: Hanan's Training log   Sat Mar 30, 2013 11:39 pm

Monday march 25: I did bench and upper body work
Tuesday march 26: played with kettlebells for an hour

Didn't work out for the rest of the week because I was studying for an exam, so now I feel like an elephant due to the fact that not only was I not working out, but I was eating horrendous amounts of carbs. I'm pretty sure I have an unlimited supply of glycogen and ill never have to eat carbs ever again. Yaay!

My workout for today:

1) Deadlifts

135*5
155*5
175*2
185*2
210*1 (5lb PR)
185*2
185*2
185*2
185*2
135*5*3 sets

2) bench press

65*10
75*10*3 sets

3) floor press

70*8
70*10
70*10

4) Standing lat push down

37.5*10*3 sets

5) Face pulls

32.5*10*3 sets
Back to top Go down
babyeater
Class II
Class II
avatar

Posts : 421
Join date : 2012-07-22
Age : 31

PostSubject: Re: Hanan's Training log   Sun Mar 31, 2013 2:51 pm

Looking great, you're making progress. I'm so glad you started a log.
Back to top Go down
View user profile http://www.babyeaterlifts.wordpress.com
Keosawa
American-Record Holder
American-Record Holder
avatar

Posts : 3174
Join date : 2011-10-30
Age : 31

PostSubject: Re: Hanan's Training log   Sun Mar 31, 2013 2:56 pm

Congrats on the deadlift PR!
Back to top Go down
View user profile http://iowapowerlifting.com
hfadel
Guest



PostSubject: Re: Hanan's Training log   Sun May 19, 2013 2:54 pm

I haven't posted in SO long, but hopefully I'll be more regular now that schools over. I hit a new deadlift PR of 225 for 2 reps which I'm happy about because that has been my goal for the last year.

Workout from yesterday:

1) bench

65* 8 reps
85*5 reps
85* 5
85*5
85*5
95*2

I love Benching but my upper back is not flexible at all so it puts a lot of strain on my lower back. I'm going to try to use a foam roller to increase flexibility but I'm not sure if that will work because of the rods in my spine.

2) push press (did one arm at a time)

35*6
35*6
40*4

3)shoulder dumbell press

25*10
25*10
25*10

4) tricep pushdown

42.5 *8*3 sets
For the last 2 sets I did drop sets

Todays workout:

1) squat

Bar*8*2
95*6
95*6
115*6
135*5
135*5
135*5
135*5
135*5

I really don't enjoy squatting. 135 feels SO heavy...I feel like a wimp lol. Also, I'm still trying to find a comfortable stance. I'm having issues with that but hopefully if I keep consistent with squatting I will become more comfortable with my stance.

2) RDLs

95*10
135*8
135*8
135*8
145*6

I alternated doing RDLs with GHRs so I did 4 sets of GHRs for 10 reps. That was basically all I did for today, I've been getting tired really early in my workouts lately. But I'm going to Egypt on Tuesday for a couple weeks so that will be a nicee long deload. I'm going to probably be so miserable because I won't be able to workout lol.
Back to top Go down
babyeater
Class II
Class II
avatar

Posts : 421
Join date : 2012-07-22
Age : 31

PostSubject: Re: Hanan's Training log   Sun May 19, 2013 3:29 pm

holy crud, this looks awesome. I know you've got some challenges with some of the back issues but I believe you've got the tenacity to find answers to them. Rolling, I imagine, at least won't hurt things--just don't do something like, uh, pop a rib out of place like I did. I mean, okay, the rib was already kind of out of place...and then I managed to make it 50x worse by rolling directly on it. True story. Haha, not to scare you or anything--just do what your gut tells you will keep you mobilized through the area.

As far as your squat stance--man, I still feel like I adjust mine sometimes. I'm not even sure how exactly consistent I am by a few inches in or out with it. You're in a good place with it and if you'd like some thoughts on what you've encountered with the issue or anything else, message me on fb! I'm totally being a slacker right now and enjoy troubleshooting lifting stuff and have lots of time to do it.
Back to top Go down
View user profile http://www.babyeaterlifts.wordpress.com
Hfadel
Guest



PostSubject: Re: Hanan's Training log   Sun May 26, 2013 6:42 am

Thanks Janis! I will if I have any questions.

So I'm in egypt...its interesting so far haha. We have a really tiny gym at our hotel and the weights are really crappy but I used what was available. I haven't worked out in about a week-sad day-but Ive been eating a lot of rice so I had a lot of energy during this workout, yay! Also Im not sure how much the bar weighed.

1) Dumbelll Bench Press

5 sets, 12 reps, 14kg+bar each arm, with a pause at the bottom.

2) DB Shoulder Press

4 sets, 10-12 reps, 7.5kg+bar each arm

3) Side Raise

4 sets, 12 reps, 5 kg each arm

4)Tricep DB overhead extension

4 sets, 12 reps, 5kg+bar each arm

5) Single Arm Tricep Pushdown (underhand grip to overhand grip)

20lbs (I think?--the setting on the cable machine just said 2 lol), underhand grip, 10 reps + 30lbs, overhand grip 10 reps. Did this on each arm for 3 sets.

6) Cable Side Raise

3 sets, 10lbs, 10 reps

7) High Cable Row

3 sets, 60lbs, 12 reps

9) Cable Rotator Extensions

3 sets, 10 reps, 10lbs
Back to top Go down
Quadfather
Class I
Class I
avatar

Posts : 985
Join date : 2013-02-12
Age : 25
Location : Des Moines, IA

PostSubject: Re: Hanan's Training log   Sun May 26, 2013 8:09 am

Egypt probably uses kilos and not pounds so perhaps it was 2 kilos? the bar, if it uses kilos, could be 25 kilos = 55 lbs or could be 20 kilos = 44 lbs.

_________________
Another 45 please...
Back to top Go down
View user profile
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: Hanan's Training log   Mon May 27, 2013 4:32 pm

Probably a 20kg bar, that's pretty universal.

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Hfadel
Guest



PostSubject: Re: Hanan's Training log   Wed Jun 26, 2013 2:36 pm

Monday June 25th:

1) Bench Press

bar*8 reps
65*8
75*5
85*5
85*5
85*5
85*5

I need to start doing bench twice a week again.

2) Incline DB bench

35's*6
35's*8
35's*8
35's*8


Tuesday June 26th:

1) Seated shoulder DB press

25's*8
30's*8
30's*8
30's*7
30's*7

2) Barbell row

75*8
75*8
70*10
70*10

3) Straight arm cable pushdown

37.5*10 reps*4 sets

4) Lat pulldown

70*12
80*10
80*10
80*10
80*10

5) Single arm DB row

50*10
50*10
50*10
50*10

I also did some KB windmills because they're super fun :)Also, where the heck is the multiplication sign on here? lol
Back to top Go down
Keosawa
American-Record Holder
American-Record Holder
avatar

Posts : 3174
Join date : 2011-10-30
Age : 31

PostSubject: Re: Hanan's Training log   Wed Jun 26, 2013 3:52 pm

You mean the letter x? Try asking z, a, s, d, and c if they've seen it.

Also, welcome back to the forum, brah.
Back to top Go down
View user profile http://iowapowerlifting.com
Hfadel
Guest



PostSubject: Re: Hanan's Training log   Wed Jun 26, 2013 7:35 pm

hahaha I love being special.
Back to top Go down
Keosawa
American-Record Holder
American-Record Holder
avatar

Posts : 3174
Join date : 2011-10-30
Age : 31

PostSubject: Re: Hanan's Training log   Wed Jun 26, 2013 7:38 pm

Stick around this time, OP.

Better yet, make an actual account, so you can have a post count.
Back to top Go down
View user profile http://iowapowerlifting.com
Hfadel
Guest



PostSubject: Re: Hanan's Training log   Sat Jun 29, 2013 3:51 pm

06/29/13 workout:

1) Deadlifts
135x5
155x5
185x2
210x2
225x2
225x2
225x2
225x2
225x2

2) RDLs

135x10
145x8x3 sets

3) GHRs

12 repsx 3 sets

3) Reverse DB lunges

6 each leg x 3 sets w 45lb DBs

5) Seated overhead press

25lb DBs x 12 reps x 3 sets

6) Hamstring curl

70lb x 8 reps x 3 sets
Back to top Go down
Monty Python
Class III
Class III


Posts : 93
Join date : 2012-09-07
Age : 28
Location : Khartoum, Sudan

PostSubject: Re: Hanan's Training log   Sat Jun 29, 2013 6:58 pm

KKeough wrote:
Stick around this time, OP.

Better yet, make an actual account, so you can have a post count.

2nd. Your post count may already be well above mine.
Back to top Go down
View user profile
Hfadel
Class IV
Class IV


Posts : 32
Join date : 2013-07-02
Age : 26
Location : Iowa City

PostSubject: Re: Hanan's Training log   Tue Jul 02, 2013 8:21 am

06/30/13 Workout

1) Squat

barx8
barx8
95x6
115x6
135x5
135x5
135x6
135x6
135x6

2)Reverse Landmine Lunge

50 x 6 each leg x 3 sets

3) GHRs

3 sets of 12 reps

4) Bench Press

barx8
barx8
65x6
75x6
85x8
85x8
85x8
85x8
85x7

5) Incline DB Press

35x6
35x6
35x6
30x8
Back to top Go down
View user profile
Keosawa
American-Record Holder
American-Record Holder
avatar

Posts : 3174
Join date : 2011-10-30
Age : 31

PostSubject: Re: Hanan's Training log   Tue Jul 02, 2013 3:36 pm

"Posts: 1"

It begins.
Back to top Go down
View user profile http://iowapowerlifting.com
Sponsored content




PostSubject: Re: Hanan's Training log   

Back to top Go down
 
Hanan's Training log
View previous topic View next topic Back to top 
Page 1 of 3Go to page : 1, 2, 3  Next
 Similar topics
-
» Re: Training/Seminars on the Revised IRR of 9184
» List of GPPB accredited training institutions
» Schedule of Training for BAC Members on IRR 9184
» IMPROVEMENT OF THE FARMERS TRAINING CENTER
» IMPROVEMENT OF THE FARMERS TRAINING CENTER

Permissions in this forum:You cannot reply to topics in this forum
Ultimate Iowa Powerlifting :: General :: Training Logs-
Jump to: