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Backyard Powerlifting

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DHIcon29/10/1229-10-2012 @ 18:58 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 30.10.2012 @ 10:08 AM by DH
SQUAT

All beltless
Bar x 10
70 x 8
90 x 5
110 x 2
120 x 1
130 x 6 x 2

Felt nice and easy again tonight, 137.5 x 5 x 5 on weds.


FLOOR PRESS

60 x 3
70 x 3
80 x 3
90 x 2
100 x 1
110 x 5 x 3

I was surprised at these tonight, no pain again but no rep felt like a grind. It's making me think again about changing them out for something else, may keep them in for a while longer now the pain has gone.


BAND DEADLIFT

All beltless with blue band
70 x 1
90 x 1
100 x 1
105 (58%) x 8 x 2

First set felt slow but each set felt faster after that. I worked out that with this set up the blue band is adding around 20kg at the top, purple about 12 and the red is about 32.

I should also have done some barbell rows but I ran out of time so ill try and get them in tomorrow.
DHIcon31/10/1231-10-2012 @ 15:42 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Didn't have much time today so just did squats and bench, deads and overhead will have to wait until tomorrow.

SQUAT

Bar x 10
70 x 8
90 x 5
110 x 2
120 x 1
loose belt on
137.5 x 5 x 5

Form felt a bit poor on some reps today, ill out it down to having a s**t nights sleep last night, all went up easy enough though.


BENCH

flat back,pinky on rings
Bar x 8
60 x 5
70 x 3
80 x 2
85 x 5 x 5
comp setup, arch and index on rings
85 x 20

All nice and fast, the final set of 20 got that pump going!

Not happy with squat form but the weight was fine, bench felt good
DHIcon1/11/1201-11-2012 @ 09:58 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 01.11.2012 @ 14:02 PM by DH
Early session today, pissing down with rain, finishing what I didn't have time for yesterday. Got some upper back muscle ache after benching yesterday, first time in ages!


DEADLIFT

60 x 3
70 x 3
90 x 2
110 x 2
loose belt on
125 x 4 x 4
142.5 x 2
160 x 2
125 x 8

Left it at 8 as my lower back was still tired from squats yesterday.


MILITARY PRESS

Bar x 10
30 x 3
40 x 3
50 x 2
60 x 5 x 5
50 x 11


BARBELL ROW

85 x 6 x 5


Press felt heavy today after bench yesterday. Deads and rows felt okapart from my lower back was a bit tired, and rows taxed my grip a lot today for some reason
OxmanIcon...01-11-2012 @ 10:02 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq		Been having a read through your journal mate, some really nice consistant work getting done, good stuff.
DHIcon...01-11-2012 @ 10:13 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Oxman said:Been having a read through your journal mate, some really nice consistant work getting done, good stuff.


Cheers mate, consistency is something that I lack more than anything, diet and training wise. When I've finished the RSR I need to hammer my deadlift because its s**t! Haha!
OxmanIcon...01-11-2012 @ 10:21 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
DH said:
Cheers mate, consistency is something that I lack more than anything, diet and training wise. When I've finished the RSR I need to hammer my deadlift because its s**t! Haha!


I'm the other way around - s**t squat! Trying to rectify that tho!
DHIcon...01-11-2012 @ 12:39 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Oxman said:
I'm the other way around - s**t squat! Trying to rectify that tho!


I love squatting but deadlift is definately my 3rd favourite lift after bench! I love watching heavy deads but I'm s**t at them so looking forward to hammering them in another 3-4 weeks or so
DHIcon...02-11-2012 @ 09:52 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Off for my Police Call Handler assessment at 11, I hate nerves! I always poo when I go for interviews, exams, etc but can easily do the actual work. Got my fingers crossed I don't balls it up!
DHIcon5/11/1205-11-2012 @ 17:40 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 06.11.2012 @ 07:28 AM by DH
SQUAT

All beltless
Bar x 8
70 x 5
90 x 3
100 x 1
110 x 1
120 x 1
130 x 6 x 2

My body is definately used to this weight and set/reps selection and they felt a piece of piss again. 145x4x4 next time


CGBP

Bar x 8
40 x 5
50 x 3
Added doubled mini bands
60 x 8 x 3

This was the first time I've done CGBP with bands, I love it! Bands added about 35kg at the top.


RDL

All beltless
Bar x 10
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5

Bit of a scattered session today having to keep nipping in and out of the house looking after my daughter, no part of the session was difficult today which I think I needed to be honest.
DHIcon...06-11-2012 @ 07:30 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
I said:Off for my Police Call Handler assessment at 11, I hate nerves! I always poo when I go for interviews, exams, etc but can easily do the actual work. Got my fingers crossed I don't balls it up!


Didn't get it, don't know why yet just waiting for feedback. Oh well, what's next?
DHIcon7/11/1207-11-2012 @ 18:27 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

Bar x 8
70 x 3
80 x 3
90 x 2
110 x 1
120 x 1
130 x 1
140 x 1
Belt on
145 x 4 x 4

Video to follow of 145x4x4 sets. On the first set of 145 I got 3 reps and got stapled by the 4th for some reason, I reracked and got the 4th rep. No failures on any other reps.


INCLINE CLOSE GRIP BENCH

Grip: Thumb in from the smooth
bar x 5
50 x 3
60 x 3
70 x 2
80 x 5 x 5


BAND DEADLIFT

All beltless and standing on blue band
70 x 3
90 x 3
100 x 1
110 x 8 x 2


BARBELL ROW

87.5 x 5 x 5
DHIcon...08-11-2012 @ 09:39 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 08.11.2012 @ 09:54 AM by DH
Here's the video of my 145 x 4 x4. Depth is borderline on most reps I think. Is there anything else anyone can see wrong, from this angle anyway?

DHIcon9/11/1209-11-2012 @ 15:20 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 09.11.2012 @ 16:04 PM by DH
SQUAT

All beltless and high bar
Bar x 8
70 x 3
90 x 3
110 x 1
120 x 1
130 x 6 x 2

Had a bit of an achy left shoulder which made squats uncomfortable but took some extra time to warm up before bench and it felt ok.


BENCH

Flat back pinky on rings
bar x 5
60 x 5
70 x 3
80 x 2
90 x 1
Comp setup and paused
95 x 3 x 5
97.5 x 9

None of the presses were hard but my shoulder was aching like f**k holding the weight at arms length.


DEADLIFT

70 x 2
90 x 1
110 x 1
120 x 1
Belt on
127.5 x 4 x 4
145 x 2
162.5 x 2
127.5 x 8

Left it at 8 on the final set again. the set at 162.5 was a grind, I'm thinking of dropping back all deadlift related stuff until I finish the RSR as weights that should be easyish are becoming grinders.


MILITARY PRESS

bar x 5
40 x 3
50 x 2
55 x 1
60 x 1
62.5 x 2 x 5

Had to stop due to the pain in my left shoulder. I think I slept on it funny andalso didnt warm it up enough before squatting which made it worse. Nobhead.
DHIcon13/11/1213-11-2012 @ 20:04 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 13.11.2012 @ 20:05 PM by DH
SQUAT

Bar x 10
70 x 5
90 x 3
110 x 1
120 x 1
130 x 1
140 x 1
Belt on
152.5 x f,1,f,f,1,1,f,1,1,f
145 x 2 x 2

Really p****d off with squats today, felt good with no aches for once. Warm ups felt good and quick, I should have been doing 152.5x3x3 but for whatever reason any strength I had fell out of my arse! I realised getting 3x3 wasnt going to happen after my second fail so decided to do it in singles. That wasnt happening either so had to drop the weight to 145. Not impressed as squats have felt great recently.

I got some of the attempts on video and when my camera unfreezes I'll get them uploaded and hopefully someone can give me some tips on where I ballsed up.


CGBP against mini bands

Bar x 5
40 x 3
50 x 3
62.5 x 8 x 3

These felt good but I gave up before starting RDLs today. Not happy, but one bad session isn't the end of the world. I haven't had one for a while and hopefully wont have another one soon! haha!
DHIconSquats from yesterday14-11-2012 @ 11:30 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 14.11.2012 @ 11:31 AM by DH
Here is the video from yesterdays squats. I haven't got all attempts/reps on video as my camera kept freezing for some reason.



Tear them apart. I don't know if I just didn't attack them enough or whether it was because my head went, f**k knows. 130x6x2 next session followed by 160x2x2 the one after which will be hard but I feel like its there, even though my current max is 160.

http://www.youtube.com/watch?v=S9apiU_9Mpk&feature=share&a...

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