Backyard Powerlifting
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| DH |  | Backyard Powerlifting | 13-09-2012 @ 21:45 |
 Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 03.07.2013 @ 21:54 PM by DH I'm Danny, been on here a while but been lazy in keeping a log on here so Im going to start one again and update it this time! I train alone in my backyard, which explains the title. I'm going to be unable to train until next week after today, so before I start my next training cycle I'm going to test my maxes and see where I am at and base the next cycle off them.My maxes are: Gym Squat 155 160 1.7x bw Bench 120 125 1.4x bw Deadlift 175 180 2x bw Comp Squat 155 Bench 110 Deadlift 170 Long term unequipped goals (Very long term) Squat 2.5x bw Bench 2x bw Deadlift 3x bw Strict overhead 1.5x bw Minging typical Manchester weather, rained pretty much all day! SQUAT Beltless Bar x 10 70 x 5 90 x 3 110 x 2 Belt on 140 x 1 150 x 1 160 x 1 PB! The 160 felt like it took an age to go up but it went up and depth was good. Left it there as could feel it in my back. Felt good for 165-167.5. BENCH Flat back, pinky on rings Bar x 10 60 x 5 70 x 3 80 x 2 90 x 1 Comp Standard with pause, arch and index on rings 100 x 1 110 x 1 120 x 1 Fail, pushed off line 120 x 1 Fail. No excuse only moved 3in! Pissed off with bench today, everything upto and inc the 110 was fast and felt light, felt like it was 90 and not 110, so I've no idea why the 120 wouldn't move! DEADLIFT Beltless and DOH 70 x 3 90 x 2 110 x 1 130 x 1 Belt on and Hook grip 150 x 1 160 x 1 170 x 1 180 x 1 PB! Deads felt great, the assistance work I've been putting in seems to be working, I'd put it down to the SLDL more than anything. Felt good for maybe 5kg more like in the squat but didn't want to play silly buggers and hurt my back. I should know better but didn't eat enough before this session, felt hungry before I even started! Strong coffee and a banana got me through! Haha! This was prob the main reason I failed on bench. Oh well, we live and learn! | ||
| DH | | SQUAT 17/9/12 | 17-09-2012 @ 17:26 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Weights x Sets x Reps Squat Bar x 15 60 x 5 72.5 x 5 87.5 x 3 117.5 x 3 122.5 x 3 Loose belt on 140 x 1 145 x 1 150 x 1 130 x 8 SLDL Each rep to a dead stop no bouncing 70 x 3 90 x 3 110 x 2 120 x 1 Loose belt on 125 x 5 x5 These felt good again, gonna keep adding 5kg a week until I cant complete the sets or reps. T Bar Rows 25 x 10 35 x 10 45 x 10 50 x 10 Tried to do these as strict as possible. My T Bar Rows are jamming the barbell in the corner and using an Ironmind endless loop for a handle. The weight listed doesn't inc the bar as I've no idea how much it weighs just using one end. Behind Neck Press Bar x 10 45 x 4 x 10 I was worried how this session would go as I ballsed my ankle up helping my dad move house on Sunday. It's swollen but will be fine, voltarol gel and hot and cold packs feel like they are sorting it, enough for me to squat anyway. | ||
| DH | | BENCH 20/9/12 | 24-09-2012 @ 10:12 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 24.09.2012 @ 10:13 AM by DH Didn’t have much time to train so just did the main movement and will do the accessory stuff when I get chance.Bench Flat back, pinky on rings Bar x 10 42.5 x 5 52.5 x 5 65 x 3 75 x 3 85 x 3 Comp setup, paused and index on rings 100 x 1 102.5 x 1 105 x 1 95 x 10 Each rep paused (short pause admittedly but bar definitely felt motionless) Pleased with how it went tonight, everything felt heavy on my joints but it all moved quickly. Default paused rep PB of 95 x 10 too. | ||
| ben66 | | ... | 24-09-2012 @ 10:14 |
 Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Good start with the PB's mate, well done.  | ||
| DH | | DEADLIFT 25/9/12 | 26-09-2012 @ 08:44 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 26.09.2012 @ 08:44 AM by DH Cheers BenI started today with the accessory stuff that I didn’t do on bench day. Stupidly heavy rain again all day which made trying to keep the bar dry, fun. Pendlay Rows 70 x 5 90 x 3 x 5 70 x 2 x 5 Rows felt very heavy today and form suffered for it, dropped backdown to 70 to avoid crap form. CGBP 70 x 4 80 x 4 90 x 2 95 x 5 x 5 Deadlift Beltless 95 x 3 112.5 x 3 127.5 x 3 Belt on 152.5 x 1 157.5 x 1 162.5 x 1 142.5 x 6 No repping ability at all today, 142.5 x 6 still gives me a max of around 170 so not too far off my true max. Incline Bench Used overhead grip width of thumb in from the smooth 60 x 5 70 x 3 80 x 5 x 5 I need to try and train more regularly, the gaps in between each session are becoming too long. Life has got in the way recently though, want to get back to my 1-2 days between a session | ||
| DH | | PRESS 28/9/12 | 28-09-2012 @ 18:17 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 28.09.2012 @ 18:18 PM by DH Slightly better weather than last time, still having problems with my ankle but isn’t stopping me doing anything.Military Press 27.5 x 5 32.5 x 5 40 x 3 45 x 3 52.5 x 3 60 x 1 62.5 x 1 65 x 1 57.5 x 7+3 Reracked after 7, took a few breaths and did the final 3 Rack Pulls 15 inch 70 x 3 90 x 3 110 x 2 130 x 2 Loose belt on 145 x 5 x 5 Floor Press 100 x 3 105 x 3 110 x 3 100 x 5 70 x 15 Ran out of time due to Chels (my missus) rushing me, so just did 2 drop sets instead of working upto 120 and will have to do oly squats in the morning as well. | ||
| DH | | 1/10/12 | 02-10-2012 @ 10:14 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 02.10.2012 @ 10:15 AM by DH SquatBar x 10 65 x 5 80 x 5 97.5 x 3 Loose Belt on 125 x 5 x 5 Felt a big pop in my left calf about halfway between ankle and knee, on the 3rd rep of the last set, had a spreading warm feeling but no pain so finished the set. [IMG]http://i1232.photobucket.com/albums/ff371/dd4n18l/null.jpg[/IM... There’s no pain at any point of knee or ankle movement range, must have been some scar tissue popping. It did feel tender when I was using my muscletrac this morning. I iced it for a while and will wait to see how it is tomorrow. Bench Bar x 5 60 x 3 70 x 2 82.5 x 5 x 8 Alternated between index and pinky on rings each set, all with flat back Deadlift Beltless and DOH 70 x 3 90 x 3 110 x 2 120 x 4 x 4 Loose belt on 137.5 x 2 DOH PB! Hook grip 155 x 2 120 x 10 Forgot to chalk my hands so didn’t get the 155 with DOH, had to hook it. My grip felt strong tonight, the only thing I’ve changed is to include using a Strengthshop 1.5 gripper and do amrap or holding it closed for as long as poss each hand. Never really used grippers but when I get some more pennies ill be getting a 1 and a 2 for a bit more range. Military Press 50 x 3 x 5 50 x 10 EDIT: My calf is sore jut walking this morning, gonna alternate between hot an cold packs to ease it and have a couple of ibuprofen. | ||
| deleted2_20210523 | | ... | 02-10-2012 @ 10:25 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| DH | | ... | 02-10-2012 @ 10:49 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Cheers Nick, they had been a long time coming after injuries and getting stuck on my old pbs for ages! | ||
| DH | | 4/10/12 | 04-10-2012 @ 18:36 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 04.10.2012 @ 20:01 PM by DH I’ve had horrible DOMS the past few day since last squatting and nothing I did seemed to get rid of them! I wanted to train yesterday but was being a mard arse and left it until today.SQUAT Bar x 10 60 x 1 70 x 1 80 x 1 90 x 1 100 x 1 110 x 1 120 x 1 Loose belt on 137.5 x 5 x 3 CGBP all paused Bar x 5 60 x 2 70 x 1 80 x 1 87.5 x 5 x 5 SLDL 70 x 3 110 x 2 127.5 x 5 x 3 Chinup ladder 1, 2, 3, 4, 5, 4, 3, 2, 1 = 25 total reps I’m terrible at chinups and pullups but I’m going to work on them as try and get the ladder up to 10 and back down then swap to neutral grip and then to wide grip pullups after I hit 10 again. Squats were very tough today, my calf was giving me a lot of grief and the weight felt heavy as f**k! | ||
| ItsaSecret | | ... | 05-10-2012 @ 21:24 |
close to being re-banned Member 3955, 822 posts SQ 200, BP 160, DL 250610.0 kgs @ 110kgs UnEq | im gonna start adding chinups to my workouts again too. theyre a great exercise, only pisses me off when i start swinging around uncontrollably and have to hang till i stop. | ||
| DH | | ... | 08-10-2012 @ 16:43 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | ItsaSecret said:im gonna start adding chinups to my workouts again too. theyre a great exercise, only pisses me off when i start swinging around uncontrollably and have to hang till i stop. I used to swing a bit but I pause at a dead hang now on each rep, I used to try and do them as fast as poss but that caused to swing like I was kipping! Gonna alternate from chins to neutral grip and to pullups each session as I'm better at neutral grip and turd at the others. When I can work upto 10 in the ladder I'm gonna start adding extra weight and doing triples and getting the weight up. | ||
| ItsaSecret | | ... | 08-10-2012 @ 16:46 |
close to being re-banned Member 3955, 822 posts SQ 200, BP 160, DL 250610.0 kgs @ 110kgs UnEq | DH said: I used to swing a bit but I pause at a dead hang now on each rep, I used to try and do them as fast as poss but that caused to swing like I was kipping! Gonna alternate from chins to neutral grip and to pullups each session as I'm better at neutral grip and turd at the others. When I can work upto 10 in the ladder I'm gonna start adding extra weight and doing triples and getting the weight up. yep sounds good mate | ||
| DH | | 8/10/12 | 08-10-2012 @ 17:11 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | SQUAT All beltless 20 x many 77.5 x 5 90 x 3 105 x 2 120 x 1 130 x 6 x 2 My calf behaved itself today so squats were much better, I still had to descend really slowly so didn't get much of a rebound but at least it didn't hurt! BENCH Flat back, pinky on rings 20 x 8 60 x 3 70 x 3 80 x 3 Arch and index on rings 95 x 2 x 8 95 x 10 These all felt really slow today. DEADLIFT Beltless 90 x 2 110 x 1 122.5 x 4 x 4 Loose belt on 140 x 2 DOH PB! Hook grip 157.5 x 2 122.5 x 10 Felt as if there was more than 10 there but didn't push any further today. MILITARY PRESS 52.5 x 5 x 5 42.5 x 15 (Where did that come from?! Was expecting 10. haha!) Pleased with my doh pb again, definately near my limit as my hands were slowly starting to open on the second rep at 140. My deadlift form seems to be improving quite a lot just through concentrating on keeping my lats tensed and (strangely) by deadlifing in my oly shoes. The thing with the shoes wasn't a conscious decision it was more laziness on my part and not being arsed to take my shoes off! I'll go back to flat footed when I either hit a plateau or I can be bothered taking my shoes off! | ||
| ItsaSecret | | ... | 08-10-2012 @ 17:34 |
close to being re-banned Member 3955, 822 posts SQ 200, BP 160, DL 250610.0 kgs @ 110kgs UnEq | 95x10 flatback, you've prob got 100-105x10 arched? thats well more than 120 1rm , more like 135. slowly building up to it? | ||
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