Rob's Powerlifting Journal
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| rob0210 |  | 30/5/12 - Squat/Bench | 30-05-2012 @ 15:38 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Equipped Squat Warm Ups 250kg x 1 270kg x 1 300kg x 1 Incline Bench Warm Ups 120kg x 5 120kg x 4 Finished with some rear delt/rotator cuff stuff A bad day for being in the suit, was sweating buckets just putting the thing on! There was a video of the 300, it was deeper than I thought but fairly certain I need another 1/2-1" to be sure. Will put it up if I can. There was a 5th rep on the 120 incline too, but my hipe were in the air so much that my body was basically horizontal. Couldn't really count it as an incline to be honest! | ||
| rob0210 | | 31/5/12 - DL/Squat | 31-05-2012 @ 15:22 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Equipped DL Warm Ups 270kg x 1 310kg x 1 HB Pause Squat Warm Ups 150kg x 5 DB Row 40kg x 12 x 3 sets Lat Pulldown 2 x 10 Finshed up with some med ball throw stuff out on the track. DL was good, had very little psych which is normally a big part of my heavy pulls plus no grip issues. Don't plan on pulling heavy again until the seniors now. Pause squats were getting a bit GM-like so left it at 150. | ||
| Skip | | ... | 31-05-2012 @ 16:40 |
 too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Honest work going on here mate, good stuff! | ||
| rob0210 | | 1/6/12 - Bench/DL | 01-06-2012 @ 19:16 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench w/ Ballista Warm Ups 150kg x 3 Ballista on 170kg x 3 SLDL Warm Ups 200kg x 5 220kg x 5 Pull Ups 50 total reps Rolling DB Extensions 2 x 12 Good session. Trained at a gym my mate owns, was good to be able to train to some decent music for a change! | ||
| rob0210 | | 2/6/12 - Squat/Bench | 02-06-2012 @ 14:08 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat w/ wraps Warm Ups 225kg x 5 Incline Bench Warm Ups 100kg x 5 I was the only one in the entire gym today, made for a pretty poor training atmosphere. Still got what I wanted on the squat though so can't complain too much. Took my grip out a lot on the inclines, didn't feel too bad so going to try and stick with it for the time being. | ||
| rob0210 | | 3/6/12 - DL | 03-06-2012 @ 19:24 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 15" DL Warm Ups 260kg x 3 Pull Ups 2 x 10 DB Row 50kg x 12 x 3 sets SA Cable Pulldown 2 x 8 Facepulls 2 x 25 15" pulls felt better this week, still a b**ch of a height to pull from though. Possibly had one more weight jump but left till next time, if I can get 270-275 I'll be happy. Skipped the pause squats today, legs were feeling it from yesterday so could tell they wouldn't be up to much. Finished with some back stuff and left it there. | ||
| rob0210 | | 6/6/12 - Squat/Bench | 06-06-2012 @ 15:17 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Equipped Squat Warm Ups 250kg x 1 280kg x 1 280kg x 1 Equipped Bench Warm Ups 180kg x 1 - No touch 190kg x 1 - No touch 200kg x 1 - Touch & Paused Felt a bit stiff warming up but otherwise all good. Plan to open on 280 for squat so didn't go any higher. Depth felt better this week, will do one more session next week working up to a few singles with my last warm up and just trying to push the depth a little more. The judging was very strict last year so want to play it safe. First time in the shirt since April so pleased with bench. Want to open around 190ish, so next session will aim to do that to comp standard, then play around with really pulling the collar down. Had it very loose today so there's definitely more to be had out of it. | ||
| rob0210 | | 7/6/12 - DL | 07-06-2012 @ 21:18 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | DL Warm Ups 260kg x 5 (+10kg PB) Suit On 270kg x 1 290kg x 1 290kg x 1 Pull Ups 2 x 10 Cable Rows 5 x 15 Lat Pulldown 2 x 20 Face Pulls 3 x 15 Think my rep PBs on deadlift are finally starting to reflect my 1RM lol. Put the suit on for some technique stuff than anything else, tried wearing it backwards but as the straps are loose already don't think it made much difference. Been neglecting the back work recently, hence the increase in it over the last week or so. | ||
| rob0210 | | 8/6/12 - Bench/Squat | 08-06-2012 @ 20:53 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Warm Ups 160kg x 3 (PB...I think) Shirt On 180kg x 2 - No touch 190kg x 1 - No touch 190kg x 1 - Touch Squat Warm Ups 210kg x 1 220kg x 1 230kg x 1 Think 160x3 is a PB triple on bench, can't remember the last time I tried for a 3 rep PB though. The 190 was decent so thats my bench opener sorted. Squats were ok, decent enough considering I also squatted on Wednesday and pulled yesterday. | ||
| rob0210 | | 11/6/12 - Bench/DL | 11-06-2012 @ 21:40 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | CG Bench Warm Ups 140kg x 1 160kg x 1 170kg x f - Slight spot at the sticking point 15" DL Warm Ups 250kg x 3 275kg x 3 Poor session, just felt flat and never really got going. | ||
| rob0210 | | 12/6/12 - Squat/OH | 12-06-2012 @ 21:46 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Equipped Squat Warm Ups 250kg x 1 Strict Press Up to 80kg x 1 Push Press Lots of singles just playing around with technique/hand placement etc Preacher Curls 5 x 10 Squat was just up to around a last warm up, more to just get one more quick sesion in the suit and make sure everything was ok. All felt good and depth was fine so all set on squat. OH was just for a bit of fun, haven't done it a while. Didn't feel like going too heavy so just kept it light to work on some technique stuff. | ||
| Carlin_Jones23 | | ... | 13-06-2012 @ 00:36 |
Member 2300, 126 posts SQ 190, BP 150, DL 235575.0 kgs @ 92kgs UnEq | Awesome training going on Rob ! Keep up the good work! | ||
| rob0210 | | ... | 16-06-2012 @ 15:49 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Carlin_Jones23 said:Awesome training going on Rob ! Keep up the good work! Cheers Carlin, hows your training going? Doing any competitions this year? Last couple of sessions... 13/6/12 - Bench Bench w/ Ballista Warm Ups 160kg x 5 Shirt On 180kg x 2 180 in the shirt felt heavy and moved pretty slow so left it there, saw no reason to carry on. Did some light tricep and shoulder stuff but not much of note. 16/6/12 - Squat/Bench Squat Warm Ups 210kg x 1 220kg x 1 CG Bench w/ Ballista Warm Ups 170kg x 1 185kg x 1 190kg x 1 HB Squat Up to 190kg x 1 Squats weren't great, felt pretty stiff so took a while to get moving properly. Ballista works great for close grip, 190 was a real grind but went up eventually. No real reason for the HB squats, just haven't done them in a while. Finished with a bit of OH press but nothing special | ||
| Carlin_Jones23 | | ... | 16-06-2012 @ 19:03 |
Member 2300, 126 posts SQ 190, BP 150, DL 235575.0 kgs @ 92kgs UnEq | Training's ok thanks ,I'm taking time out this year ,I'll be back next year | ||
| rob0210 | | British Championships | 23-06-2012 @ 22:37 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Post Edited: 23.06.2012 @ 22:40 PM by rob0210 Had a bit of a ropey final weeks before this. Was all going well at first but for the last 2-3 weeks had the usual stresses of no money/work and all the usual BS that comes after uni. Just had my mind elsewhere so training became a bit hit and miss, bla bla bla more excuses. Anyway...Weighed in at 102.7kg. Squat 1st: 270 - Good 2nd: 280 - Good 3rd: 287.5 - Fail Squats felt ok warming up to start with but when I hit 230 I could tell it wasn't going to be my day. In training I've been getting to parallel and then using a dip to get me the extra inch. For whatever reason today I was getting below parallel without any problems, but then the added dip was taking me too low, causing me to lose my shape/tightness in my lower back. Basically caused my squats to get a bit GM-like and it all felt pretty gash! Bench 1st: 190 - Good 2nd: 202.5 - Good (+2.5kg PB) 3rd: 207.5 - Fail Bench was much better, 202.5 felt strong. Hit the sticking point with 207.5 but in trying to grind it out I lost the line and it drifetd towards my face so that was the end of that! DL 1st: 280 - Good 2nd: 300 - Good 3rd: 305 - Good Put the suit on straight away and started at warming up at 120, all felt good from the get go. Was down quite a bit in placings because of my squat but could make up the ground here. Went 300 for my second to equal Rob Pulling but as I weighed lighter all I had to do was keep up with him to take second. Ended up pulling for placing rather than a PB, felt good though so maybe had 315ish there if I needed it. Total - 787.5kg & 2nd place Bit of a mixed bag, goals originally were 300 squat, 800 total and 3rd place. Really pleased with 2nd, didn't even think that was on the cards to be honest! A bit gutted to miss out on the other 2 but there will be plenty more opportunities. A massive thanks to Rob who helped me with my bench and DL attempts, managed to turn what could have easily been a shocker of a competition in to a decent result! Also congratulations to John on his records and win, miles ahead of the competition at the moment. Next planned competition is the Classic in September so really want to spend the next few months preping something decent for that. Will see what else to do after that, may get back in the equipment for the GL Championships at the end of the year and have another crack at the unfinished goals. | ||
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