Rob's Powerlifting Journal

Bench
Bar
60kg x 5
100kg x 5
120kg x 5
140kg x 2
Ballista On
160kg x 1

Box Squat (14")
80kg x 5
100kg x 5
140kg x 3
Loose suit bottoms on
140kg x 3
180kg x 1
200kg x 1
220kg x 1
240kg x 1
260kg x 1

Dumbell FTOH
42kg x 3 singles each arm
50kg x 1 each arm

Bench felt s**te so left it at 160, happy with the box squats though. DB OH was fun, need to do this more often.

DL
70kg x lots
120kg x 3
Suit on/Straps down
120kg x 3
170kg x 3
220kg x 1
220kg x 1
Straps Up
220kg x 1
250kg x 1

Squat
Bar
70kg x lots
120kg x 3

Put the suit on for DL, haven't used it in a while so just wanted to remind myself what it was like. Startedn warming up for squats but felt terrible so didn't see the point. Think spending all day drinking in the sun then going out and getting in at 4am may have played some small role in this.

Box Jumps
3 x 3

Squat
Bar
Suit On
70kg x 5
120kg x 5
170kg x 3
220kg x 2
Wraps on/Straps up
250kg x 1
270kg x 1

Machine Leg Press
5 x 8

Cable Adduction/Abduction
3 x 20

Some new plyo boxes came into the gym recently so gave them a try today before squats. Quite fun, think they'll make a good warm up for squats and DL.

Box Jumps
5 x 3 (Increased height each time)

Speed Squat (14")
Bar
70kg x 10
110kg x 3
Added green & blue bands
110kg x 1 (Bar got pulled off my back after 1st rep)
Bands off
110kg x 2 x 2
140kg x 2 x 2
160kg x 2 x 5 sets

Got sloppy with the walk out and set up with the bands and just lost it at the top. Forgot my suit anyway, and didn't want to risk damaging the bar if it happened again so just took the bands off.

Bench (Paused)
Bar
60kg x 5
100kg x 5
120kg x 5
140kg x 3
160kg x 1
Shirt On (F6)
185kg x 1 (Bit of a fight to touch, press wasn't great)
185kg x 1 (Perfect rep all the way)
185kg x 1 (Bit of a grind, still went up)

Went back to the F6 as it's the one I;ve used the most. Need more practice with the other shirt but don't really have the time frame right now, don't see the point in using a shirt in competition that I'm not confident with.

Power Cleans
Bar
50kg x 5
70kg x 3
80kg x 2
90kg x 5 singles
100kg x 3 singles
105kg x 1
110kg x 1

Hit and miss session, think I need to change how I set up the bands for squats. Anything more than a green band and it gets a bit ropey.

Box Jumps
5 x 3 with increasing height

Deadlift
Bar
70kg x 5
120kg x 5
150kg x 3
170kg x 2
200kg x 1
220kg x 1
250kg x 1
270kg x 1
290kg x 1
220kg x 5 singles w/ 30s rest

Pull Ups
5 x 5

Then some overhead, power cleans, inline press and ez bar curls.

Happy with the DL, won't pull heavy again till the comp now. Everything after that was a bit random, don't think I'll be training again until tuesday so just did some stuff for fun.

Did the GL bench divisional yesterday, was a good opportunity to get some more practice in with the shirt in a comp environment. Was 101kg on my scales so no problem with weigh in, came in at 103kg.

Warm Ups
Bar
60kg x 5
100kg x 5
130kg x 3
F6 on
150kg x 2
170kg x 1

1st: 185kg - Good
2nd: 192.5kg - Good (+2.5 Comp PB)
3rd: 197.5kg - Miss

Not a bad one, managed to touch with 170 warming up so it seems to have stretched out again pretty quick. On the plus side everything felt pretty light in my hands, got some technical things to work on for the next few sessions too. Then to see if I can get any closer to 200 at the SW in a couple of weeks.

Good Stuff Rob.

Congrats for the comp and for the bench PB

Lots of solid work going on will be keeping an eye on this to steal training ideas

Cheers guys. And Olli I've already stolen your way of doing face pulls so feel free!

Found an online promotion thing for a free day pass at virgin active so just did one huge session.

Deadift
Bar
Warm Ups
220kg x 2
240kg x 2
260kg x 2

Squat (Raw - No suit bottoms!)
Warm Ups
170kg x 2
180kg x 2
190kg x 2
200kg x 1

Bench
Warm Ups
140kg x 2
150kg x 2
160kg x 2

Pull Ups
5 x 5

BTN Push Press
Warm Ups
90kg x 1
100kg x 1
105kg x 1
80kg x 5 x 3 sets

Tricep Pulldowns
3 x 10

Face Pulls
3 x 15 to forehead/neck/chest

Haven't trained since last Wednesday, the bench comp didn't really take much out of me so felt pretty fresh. Plus all the food I put away yesterday probably helped. Really happy I was able to squat again, just looked back through my journal and its been since the end of January that I squatted raw without pain. I'll see how it feels during the rest of the week, but hopefully I can begin to get back on track. Everything else felt strong, bodes well for the comp in a few weeks.

Squat w/ loose suit bottoms & wraps
Warm Ups
220kg x 2
240kg x 1

Leg Press
200kg x 5
250kg x 5
300kg x 5
350kg x 5

Paused Bench w/ Ballista
Warm Ups
140kg x 3
150kg x 1
160kg x 1
170kg x 1
180kg x 1 (Slight touch by spotter)

Swiss Bar Bench Press
5 x 12

Tricep Pulldowns s/s Face Pulls to forehead/neck/chest
3 x 15 / 3 x 15

Not a bad one, bit tired after yesterday though. Always worn the ballista on my upper arms before, but tried it with it covering my elbows today. Seemed to take much more stress off my elbows and shoulders as well as have a bit more carryover so going to keep using it that way.

Trained at my normal home gym today and they've got some decent new kit in: SS bar, swiss bar, about 400kg of metal plates and a monolift. So some new toys to play with!

Deadlift
Warm Ups
240kg x 5 singles (45-60s rest between reps)

SSB Squat
120kg x 5 x 3 sets

Clean & Press (One Clean per set)
70kg x 5 x 3 sets

Pull Ups
5 x 6

Lat Pulldown
4 x 12

KB Extensions
16kg x 8, 7, 5, 5

Lateral Raises
5 x 12

DOH Fat Bar Holds
5 x 10 seconds

Good session. DL wasn't really speed work but all were smooth and moved well, feels on track for the comp next week. Used the SSB for squats to give my elbows a break, forgot how much harder it makes things though! Hip was a bit tight but otherwise fine, think I've lost a bit of hip mobility but it should come back as I start working on my raw squat again.

Squat
Warm Ups
200kg x 3 x 2 sets
210kg x 1
220kg x 1

Bench w/ Ballista
Warm Ups
140kg x 3
160kg x 1
180kg x 1

Lat Pulldown
3 x 10

Face Pulls to forehead/neck/chest
2 x 15

DB Curls
3 x 6

Ez Bar Curls
2 x 15

Tricep Pulldowns
2 x 20

Machine Rows
3 x 10

KB Swings
20kg x 20 x 2 sets

KB Clean & Press
20kg x 20 x 2 sets

KB Snatch
20kg x 20 x 2 sets

Squats were raw again, felt much better than last time. Actually pretty happy with 220, I think with the focus being on my equipped squat it would of been around this level anyway. Bench was easy, had maybe another 10kg there. Definitely prefer having the ballista around the elbows. Felt really light in my hands too, always a good sign. The rest of the stuff was all fairly light with short rest periods, just some general recovery/assistance stuff.

Nice work on the comp and the bench PB mate!

rob0210 said:

Squats were raw again



Raw or unequipped?


Be good to catch up for a session soon....before you get to the point where your still warming up on ALL my best unequipped 3 lifts...