REGISTER AN ACCOUNT
Who's Online - 1 member and 139 guests

Backyard Powerlifting

Users viewing topic: & 1 Guest

1234567891011121314151617181920

DHIcon30/3/1330-03-2013 @ 15:54 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 30.03.2013 @ 15:58 PM by DH
SQUAT
All Beltless

Bar x 10
60 x 5
80 x 3
90 x 1
100 x 1
110 x 1
120 x 5 x 2
135 x 1 x 2


Oly Squat
Beltless

100 x 5 x 5


Good Morning

40 x 3 x 12

Did these light for more of a stretch and to concentrate on getting my glutes involved


Close Grip Barbell Rows
Done on an EZ bar, I'm guessing it weighs 7.5kg

57.5 x 10
77.5 x 2 x 10
87.5 x 10
Drop set
87.5 x 10, 77.5 x 10, 57.5 x 15


EZ Curls

27.5 x 8
32.5 x 8 (reverse grip)
37.5 x 8
50 x 2 x 8
DHIcon1/4/1301-04-2013 @ 18:24 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
All beltless

Snatch Grip Deadlift warmup

60 x 2 x 8


Band Resisted Deadlift

60 + blue band x 3
80 + blue band x 2
90 + blue band x 10 x 2


Dimel Deadlift

72.5 x 2 x 20


Squat

60 x 3
80 x 3
105 x 5 x 6


Barbell Shrugs

100 x 3 x 15


Snatch Grip Barbell Row

60 x 3 x 15


Dumbbell Laterals

15 x 3 x 8
DHIcon3/4/1304-04-2013 @ 07:39 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
BENCH

Bar x 10
40 x 10
60 x 5
70 x 3
80 x 2
90 x 2
97.5 x 3
100 x 3
102.5 x 3
105 x 3

Bench felt really good today each rep was paused from 80 onwards for a count of 2. The 105 was the easiest set of all so I was very happy considering my head nearly fell off on a 110 single last time!


Military Press

50 x 3 x 10


High Pull

50 x 4 x 15


Band Pressdown

Mini band x 100


Laterals

2.5kg plate in each hand x 100

The laterals were the hardest thing all session! Felt like my arms were gonna fall off!
DHIcon6/4/13 Squat06-04-2013 @ 20:35 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
SQUAT

Bar x 10
60 x 5
80 x 3
90 x 1
100 x 1
110 x 1
127.5 x 1
140 x 1
Belt on
150 x 1
Belt off
127.5 x 3
75 x 3 x 12

Weights all felt ok but felt as if I was pushing all twisted today, I had rolled, balled and stretched to within an inch of my life in the morning but something still made me feel a little twisted. Plenty if time will be spent tomorrow getting everything unlocked.

Here's the vid (excuse the music, it was gonna be Skrillex but I had to change it to a crappy Youtube one so I could make it available on mobiles. Anyone know how I can get round this?):



Leg Extension (plate loaded)

40 x 10
80 x 2 x 20
60 x 15
40 x 15


Leg Curl (plate loaded)

20x 12
40 x 2 x 12
20 x 20


Military Press

(Clean first rep, amrap until fail then clean and amrap again until reps finished)
65 x 4, 2, 2, 4

Don't know where the last set of 4 came from I only wanted 10 reps but felt good so carried on.
DHIcon8/4/1308-04-2013 @ 22:16 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
DEADLIFT

60 x 8
80 x 5
100 x 3
110 x 1
120 x 1
130 x 1
140 x 1
Belt on
152.5 x 1
165 x 1
170 x F, F, F

Feck knows why I failed the 170 3 times. Bar didn't budge, the plates just rattled like they were laughing at me! Haha!


Sumo Deadlift

Beltless
120 x 8 x 2


Barbell Rows

70 x 2 x 20

Rows were tough today because my lower back was fried!


Shrugs

115 x 3 x 15


Deadlift

115 x 8

Threw in because I was pissed off with failing the 170


Up and down plank

50
DHIcon10/4/1310-04-2013 @ 21:13 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
FLOOR PRESS

50 x 8
60 x 4
70 x 3
80 x 2
90 x 8 x 3

I used a close grip (index at the edge of the knurling) upto 80 and then moved out to pinky on the rings for the 90s. All felt good and fast.


Incline Bench

Pinky on the rings
55 x 3 x 15


Push Press

60 x 4 x 6

As this was my speed day I elected to push press instead of my normal strict military press.


Mini Band pressdown

100
DHIcon12/4/1312-04-2013 @ 22:44 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 12.04.2013 @ 22:45 PM by DH
SQUAT

Beltless
Bar x 10
60 x 5
80 x 3
90 x 3
100 x 1
110 x 1
120 x 1
127.5 x 6 x 2


Wide Stance Paused Squat

97.5 x 10
97.5 x 6

I was meant to do 97.5 x 3 x 10 but at the bottom of the 6th rep on the second set I got a shed load of pain around my SI joint, only just managed to rack it! Tightened up pretty much straight away!


Good Morning

Bar x 20

These felt HEAVY! I only did these to loosen up after the twinge on paused squats.


Front Squat
60 x 10

Oly Style Squat
60 x 17

The fronts and Oly was meant to be one set of 50 with 70kg but due to my back i had to stop. Gutted I couldn't finish my session bit I've got the weekend to recover before deads on Monday.
DHIcon...15-04-2013 @ 07:31 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 15.04.2013 @ 07:33 AM by DH
My lower back around my SI joint is still sore as f**k, I can get down to my deadlift start position but there is still a bit of pain and tightness. I'm gonna see how it is after work today before deciding whether to train later, may end up leaving it today and having a test each day to see how it's getting on.

The hip hinge is when the pain appears like in a low bar squat and deadlift. An Oly type back or front squat produces no or very little pain.
DHIcon16/4/1317-04-2013 @ 12:46 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Thought I'd test my back out and work up in weight slowly.

DEADLIFT

Bar x 10 sldl
40 x 10
45 x 5
50 x 1
55 x 1
60 x 1
65 x 1
Starting to feel a bit of pain now
70 x 1
75 x 1
80 x 1
85 x 1
Belt on
90 x 1
95 x 1
100 x 1 slow
110 x 1 felt like it was 200!
120 x f

Left it there as lower back felt weak and was hurting quite a bit! The 120 just laughed at me and didn't budge. More rest and recuperation required as my work sets for today were meant to be 130 x 8 x 3!
DHIcon18/4/13 Bench18-04-2013 @ 21:08 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
BENCH

Bar x 10
50 x 5
60 x 5
70 x 3
80 x 1
90 x 1
100 x 1
105 x 1
110 x 1
120 x f
120 x 1

Bench felt great tonight, failed the 1st 120 because pushed it back towards my face the 2nd was the best 120 I've ever done! Back felt fine with arching so decided to try some light bb rows after. These were all arched as much as poss too so looking good for the old S.I. joint!


CGBP

90 x 3 x 3

V.easy


Barbell Rows

60 x 3 x 15

These were a test for my back, did them beltless, felt a little niggle but nothing that would stop me doing it.


Military Press

50 x 3 x 10

Another test for my back with the weight overhead, didn't feel a thing and ended up with a cheeky pump of the shoulders!
DHIcon22/4/1322-04-2013 @ 22:25 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Starting my build back up after hurting my SI joint the other week, after rest and plenty of rolling, stretching, hear and ice it felt good enough to train again, tentatively anyway.


All beltless

Squat

Bar x lots
50 x 5
60 x 2
70 x 2
75 x 2
80 x 2
85 x 2
90 x 2
100 x 2
110 x 2

Squats felt great, there was a little tightness but that was easily stretched off after the first few sets, each rep was paused in the hole too. Mainly to avoid any uneven bounce while my back is still recovering.


Bench

Bar x lots
50 x 5
60 x 3
70 x 2
75 x 5 x 5

All flat back, paused with pinky on rings


Deadlift

60 x 2
70 x 2
75 x 2
80 x 2
90 x 2
100 x 2
105 x 2
110 x 2

Felt a small tweak where my injury is, felt good until then. Now I know how far I can go its easier working my plan out


Overhead Press

40 x 8
45 x 6
50 x 4
55 x 3
60 x 2
65 x 1
55 x 4

All easy, called it overhead press and not military as there was no way I felt stable enough tonight to have my feet together in a proper military press so had them shoulder width.
DHIcon26/4/1324-04-2013 @ 14:19 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 24.04.2013 @ 17:12 PM by DH
Hurt the injured part of my back sneezing of all things last night! So wasn't hoping for much today.

Squat

Bar x lots
40 x 5
50 x 3
60 x 2
70 x 1
80 x 1
90 x 7 x 2
90 x 3

Felt ok, could tell I'd tweaked my back last night though


Bench

Bar x lots
50 x 3
60 x 2
75 x 8
80 x 6
85 x 4
90 x 3
95 x 2
102.5 x 1
90 x 4

All reps paused from 75 onwards and everything done flat back with widest legal grip. Felt very easy.


Deadlift

60 x 2
70 x 2
80 x 1
90 x 7 x 2
90 x 3

Deads felt tough at first but git easier as the sets went on. All went up at a good speed but could feel it in my back where it's a buggered.
DHIcon29/4/1329-04-2013 @ 22:33 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 30.04.2013 @ 17:49 PM by DH
Squat

Bar x lots until felt nice and loose
50 x 5
60 x 5
70 x 3
80 x 2
90 x 1
95 x 6 x 2
95 x 2 x 3

Piece o'piss! Back felt great, so will increase to 100 on Wednesday and see how it goes.


Bench

All flat back and close grip
Bar x lots
60 x 5
77.5 x 8
82.5 x 6
87.5 x 4
92.5 x 3
97.5 x 2
102.5 x 1 (Misload, should have been 105. What a sausage!)
92.5 x 5


Deadlift

60 x 5
70 x 3
80 x 2
90 x 1
97.5 x 6 x 2
97.5 x 2 x 3

Ran out of time so couldn't do any assitance.
DHIcon1/5/1301-05-2013 @ 20:21 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Hips felt tiiiight as feck and took quite a while to loosen up tonight!

Squat

All beltless
Bar x lots
50 x 5
60 x 3
70 x 3
80 x 2
90 x 1
97.5 x 5 x 2
97.5 x 3 x 3

Easy and fast. Took 30 secs of rest each set.


Bench

flat back and thumb in from the smooth
Bar x lots
50 x 5
60 x 4
70 x 3
80 x 5 x 5


Deadlift

All beltless
60 x 2
70 x 2
80 x 2
100 x 5 x 2
100 x 3 x 3

Felt easy and could barely feel my S.I. joint tonight.


Military Press

All beltless
42.5 x 8
47.5 x 6
52.5 x 4
57.5 x 3
62.5 x 2
67.5 x 1
57.5 x 5

Overhead felt good tonight, did it without a belt and my back felt fine, unlike the last time when I had to wear my belt.
DHIcon3/4/1303-05-2013 @ 20:50 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 03.05.2013 @ 20:52 PM by DH
SQUAT

Beltless
Bar x lots
50 x 5
60 x 5
70 x 3
80 x 2
90 x 1
100 x 4 x 2
100 x 4 x 3

V.easy and felt very fast tonight


BENCH

Comp setup, arch and index on rings
Bar x lots
40 x 5
50 x 3
60 x 2
70 x 1
80 x 8
85 x 6
90 x 4
95 x 3
100 x 2
107.5 x f,1 God knows what happened on the first attempt either tiredness or just didn't commit to it. Got pinned under the f**ker though and had to roll it down me! Haha!
95 x 4

All reps from 90 were paused.


DEADLIFT

Beltless
60 x 2
70 x 1
80 x 1
90 x 1
102.5 x 4 x 2
102.5 x 4 x 3


Barbell rows

65 x 4 x 8


Good session tonight apart from failing 107.5 on the first go! Haha! Squats felt great and really really fast with the bar bouncing at the top felt as if could have jumped with it tonight!

1234567891011121314151617181920

© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions