Just thought it'd be a good place to keep track of my training and get some feedback on what I'm doing 
I'm terrible at updating these things but I will try
It's been a slow start to the year as I ended last year with 3 injuries
they've more or less mended but I'm taking it kinda easy in January just to be sure!
I intend to compete in at least powerlifting this year, I've not grappled in about 7 months now and I'd like to get back into it but not at the expense of my powerlifting, at least until I hit my targets for the year
---------------------------------------------------------------------
My best lifts at the start of 2013 are:
Former plan!
------------------------------------------------------------------
New plan!
Monday - Grappling
Tuesday - Squat Day

Thursday - Deadlift Day
Saturday - Bench Day
Questions, comments and suggestions are all greatly appreciated

I'm terrible at updating these things but I will try

It's been a slow start to the year as I ended last year with 3 injuries

I intend to compete in at least powerlifting this year, I've not grappled in about 7 months now and I'd like to get back into it but not at the expense of my powerlifting, at least until I hit my targets for the year

---------------------------------------------------------------------
My best lifts at the start of 2013 are:
- Squat: 200
- Bench: 130
- Dead: 230
- Squat: 220
- Bench: 150
- Deadlift: 250
Former plan!
Training Plan
Sunday - Squat Day

Sunday - Squat Day

- 5/3/1 or Heavy Singles/Triples - Back Squat
- 50 reps of assistance in the form of high bar back squat or front squat

- Kettlebell - swings using both hip hinge and sit back styles. Anywhere between 80-200 reps of 16-24kgs
- 5/3/1 or Heavy Singles/Triples - Bench (Narrow grip)
- 50 reps of assistance
- 10 singles ~65-85% deadlift 1RM
- Bagwork - A few 2min rounds of Baz Ruttens MMA Tapes
- Some light snatch work
- 5x5 Back Squat
- 10 singles @ 65-85% deadlift 1RM
- Upper back work - pullups and inverse rows mostly
- Varying amounts of power cleans and power snatch rarely more than 60% 1RM it's more about the timing and technique.
- 5/3/1 - Press
- 5x5 - Bench
- 50 reps of shoulder press assistance
- Getups
New plan!

Monday - Grappling
Tuesday - Squat Day
- Squat 2x3x165, 2x2x175, 2x1x185 (+2.5/week)
- Front 3x3x90 (+2.5/week)
- Squat 5x10x100 (+5/4week)
- Good mornings 3x8x40 (+2.5/week)
- Bench 2x3x95, 2x2x100, 2x1x105 (+2.5/week)
- OHP 5x2+1x60 (+2.5/week) the +1 is a pushpress
- Bicep curl 5x10

Thursday - Deadlift Day
- Deadlift 3x200, 2x210, 5x1x220 (+2.5/2week)
- Power Clean 3x60, 3x65, 3x70, 3x75 (+2.5/2week)
- Sumo 3x 150, 3x170, 3x200 (+5/4week)
- Krocs 3x10x40 (+2/2week)
- Bench 10x50, 10x60, 10x70, 10x80, 10x90 (+2.5/week)
- Dips 6x6x+10
Saturday - Bench Day
- Squat 2x3x165, 2x2x175, 2x1x185 (+2.5/week)
- Glute bridge 5x5x80 (+5/week)
- Bench 2x3x95, 2x2x100, 2x1x105, 2x2x100, 2x3x95 (+2.5/week)
- Dips 6x3x+20 (+5/4week)
- Dumbell bench 5x5x40 (+2/week)
- Bicep Curl 5x10
Questions, comments and suggestions are all greatly appreciated

Last edited: