Rob's Powerlifting Journal

Cheers for the advice John. I had a 46 SK last year but sold it to a friend, fitted quite well at the time though. The one at the moment is a 50, soon as I have the cash I'll definitely look into getting one that fits! By the way, what size suit do you wear?

Squat
Bar
Comp Suit On/Straps Down
70kg x 5
120kg x 5
170kg x 5
Wraps On
220kg x 3
240kg x 2 x 5 sets
Reverse Blue Bands
260kg x 1
Straps Up
280kg x 1

Bench
60kg x 5
100kg x 5
120kg x 3
140kg x 1
Shirt On
160kg x 2

Speed DL
220kg x 8 singles

GHR s/s Fat bar holds
3 x 10 / 3 x 10 seconds

Spent far too long on the squats, really dragged the session out and was flagging by the end. As luck would have it my training partner has a 48 katana so just had a quick go in it, fits much better. Hopefully give it a proper go later in the week.

My squat Suits are 40's, looking at getting a Fusion size 33 as I don't like pulling in titian gear think there pretty s**t to pull in compared to a fusion.

Fair one, seems like I could do with a tighter suit too then! Yeah I've heard good things about the fusions, never tried a proper DL suit though just always used squat suits on backwards. I've always thought that for where I'm at now that a dedicated DL suit would just be too expensive for the amount of kg's they can add, compared to spending the same on a better shirt/suit.

Bench
Bar
60kg x 5
100kg x 5
125kg x 5 x 5 sets

CG Incline
60kg x 8
70kg x 8
80kg x 8 x 2 sets

DB Extensions
5 x 8

Seated Row
10 x 12

Early session today, started about 7.30. Nothing felt particularly good as a result but got everything done.

Bench
Bar
60kg x 5
100kg x 5
125kg x 5 x 5 sets

CG Incline
60kg x 8
70kg x 8
80kg x 8 x 2 sets

DB Extensions
5 x 8

Seated Row
10 x 12

Early session today, started about 7.30. Nothing felt particularly good as a result but got everything done.

Box Squat (~15") w/ blue bands (Speed work)
Bar
70kg x 5
100kg x 5
130kg x 2 x 3 sets
140kg x 2 x 3 sets
150kg x 2 x 2 sets

DL
70kg x 5
120kg x 4
170kg x 4
210kg x 4 x 4 sets

Good Mornings
100kg x 8 x 4 sets

GHR
3 x 10

Another 7.30am session, went pretty well though. Started light with the speed work. Everything was easy and did all the sets in about 7-8 minutes so not too bad, whole session was done in under an hour.

Bench
Bar
60kg x 5
100kg x 5
120kg x 5
140kg x 3
Shirt on (48 Katana)
160kg x 2
180kg x 2
200kg x 1 (No touch)
210kg x f (No touch)
210kf x f (Touch)

Push Press
80kg x 3 x 3
100kg x 1
100kg x 1
105kg x 1

Tricep Extensions
7 sets of 12-8 reps

Shoulder work
6 x 12

Seated Row
12 x 12

Not too pleased with this. Aim was to get something to touch to find out where I'm at with this shirt, but kept monging up the press on the 210's. Weight felt fine but kept pressing it back too soon, put me in a s**t position that I oculdn't grind through. Possibly thinking of adding in some shirted board work to get used to handling some heavier weight.

Power Clean
70/75/80/85/90/95/100 all 2x2

Pull Ups
5 x 8

EZ Bar Curls
7 x 12-6 reps

CG Incline Bench
80kg x 8 x 5 sets

External Rotations
5 x 12

Bit of a random mix, got tired of staring at excel so went to throw some weight around and have some fun.

Squat
Bar
Suit On/Straps Down
70kg x 5
120kg x 5
170kg x 5
Wraps On
220kg x 3
250kg x 2 x 3 sets
Straps Up/Reverse Blue Bands
280kg x 1
280kg x 1

Speed DL
220kg x 1 x 8 sets

GHR s/s SL Leg Press
3 x 10 / 3 x 10

Grip Work - DOH BB Holds
5 x 10 secs

Not a bad session. Just using the reverse bands to work on set up with a bit more weight and so I don't forget what something semi-heavy feels like!

Bench
Bar
60kg x 5
100kg x 5
120kg x 5
135 x 5 x 5 sets
150kg x 1

CG Incline Press
90kg x 8
90kg x 7
80kg x 8
80kg x 8

DB Extensions
4 x 6

DB External Rotations
4 x 6

Ex Bar Curls
7 x 12-6 reps

Upper Back/Rear Delt
12 x 12

Happy with this, everything felt good. Took my grip out quite a bit on bench, felt like I could arch better and felt like it put me in a much stronger position overall. Bit ambitious with the incline going for 90, seem to have really poor strength-endurance with it. I'm going with the assumption that if my incline is this poor compared to my flat bench, bringing it up must do some good!

Box Squat (~14")w/ green bands (Speed work)
Bar
70kg x 5
110kg x 3
130kg x 2 x 3 sets
140kg x 2 x 3 sets
150kg x 2 x 2 sets

DL
220kg x 4 x 4 sets

Good Mornings
110kg x 8 x 4 sets

Fat Bar Holds (Grip work)
3 x 10 seconds

All I had time for this morning, happy with what was done though.

Last two sessions have been pretty poor, uni work has been pretty full on for the last 2 weeks so I think the stress of that and poor sleep has finally caught up.

Only things of any note were shirted bench - 190kg x 1 (Paused) and equipped squat - 260kg x 2.

On the plus side did actually manage to do some raw squatting today without my hip giving me too much trouble. On the bad side I've lost a LOT of leg strength from not doing raw squatting for the last 8 weeks or so, would explain why all my squats have become even more good-morning like. If the hip isn't feeling too bad tomorrow then I'll start doing some squat-only sessions, should jump back up pretty quick.

Bench
Bar
60kg x 5
100kg x 5
120kg x 5
145kg x 5 x 3 sets
145kg x 4
145kg x 3 x 2 sets

Incline Press
90kg x 8
70kg x 8 x 3 sets

Squat w/ loose suit bottoms
Up to 200kg x 1
150kg x 5 x 3 sets

Fairly happy with everything today. My bench 5 rep PB is 150, so not too far off. Really need to be looking at 165x5 for a decent PB single though. Set up and technqiue felt really good, much better than it has been for a while.

Squats were a bit of a mix, hip feels better but still not really comfortable with any decent sort of weight. Tried changing my technique a bit but nothing decent, depth was still slightly off and any attempt at using a bounce or stretch reflex is still out. Still it seems to be getting slowly better, and even with the loose suit bottoms there's no pain at all. Not really too keen on the idea, but I think I'm going to have to accept that I'll have to do all my squatting in it for the next few months or so to try and avoid making it worse.

Box Squat (~14") w/ blue & red bands
Bar
60kg x 5
100kg x 5
Bands & Loose suit bottoms on
100kg x 3
130kg x 2 x 3 sets
140kg x 2 x 3 sets
150kg x 2 x 2 sets
170kg x 1
190kg x 1
210kg x 1

DL
70kg x 4
120kg x 4
170kg x 4
230kg x 4 x 4 sets

Squat w/ loose suit bottoms
70kg x 10
120kg x 5
150kg x 5
170kg x 3
190kg x 2
210kg x 1

Think I made a bit of an error with the bands. The blue and reds were supposed to be harder than the greens last week, think they're stretched out a bit though so was probably less. Still, speed was good and thats more important. DL felt better than it has the last few weeks too, good session all in all.