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Backyard Powerlifting

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DHIcon7/5/1307-05-2013 @ 23:20 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Had a brilliant bank holiday weekend with my little family and the weather was nice which was a bonus for Manchester!

Squat

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

Felt great again, very fast with only 45secs break in between sets.


Bench

Pinky on rings and every rep paused after 60 including ones with the slingshot
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 1
Slingshot on
110 x 15

Easy as piss tonight!


Deadlift

All beltless
60 x 2
70 x 1
80 x 1
90 x 1
105 x 3 x 2
105 x 5 x 3

Good form again, all double overhand and v.easy.

Didn't have time to do barbell rows and shrugs tonight will make it up another day.
WiegieboardIcon...07-05-2013 @ 23:24 
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as crimson as my last victims underclothing.....
Member 899, 11370 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Had a read through. Really great graft in here. Brilliant log.
DHIcon...08-05-2013 @ 19:40 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Wiegieboard said:Had a read through. Really great graft in here. Brilliant log.


Cheers Wiegie. Loving the randomness in your log, and the training too!
DHIcon9/5/1309-05-2013 @ 20:22 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 09.05.2013 @ 20:50 PM by DH
Squat

All beltless
Bar x lots
50 x 5
60 x 3
70 x 2
80 x 1
90 x 1
105 x 2 x 2
105 x 6 x 3

Easy again, swapped from high to low bar on each different set for a bit of variation.


Close grip bench

Flat back and index on the smooth
Bar x lots
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
85 x 5 x 5

Went up nicely again.


Deadlifts

All beltless and up to 100 was snatch grip
60 x 2
70 x 1
80 x 1
90 x 1
100 x 1
107.5 x 2 x 2
107.5 x 6 x 3

Felt a little heavy tonight all move and quick though. Only 2 hours sleep starting to catch upto me now and my caffeine is wearing off! The doubles were touch and go, just the lightest tinkle and the triples were all to a dead stop.


Military press

45 x 8
50 x 6
55 x 4
60 x 3
65 x 2
70 x 1
60 x 7 (last 2 had a slight leg kick to get it moving)

Overhead was tough tonight. The 70 was very slow, definately my max for the day!
DHIcon11/5/1311-05-2013 @ 17:01 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 11.05.2013 @ 17:57 PM by DH
Squat

All beltless
Bar x lots
50 x 5
60 x 4
70 x 3
80 x 2
90 x 1
100 x 1
107.5 x 2
107.5 x 7 x 3

Felt heavy today until the 4th set of 107.5 and then all of a sudden felt like nothing? Strange as fook!


Bench

Flat with pinky in rings until 97.5 then added arch
Bar x lots
40 x 5
50 x 3
60 x 2
70 x 1
82.5 x 8
87.5 x 5
92.5 x 4
97.5 x 3
102.5 x 2
110 x 1
97.5 x 4


Deadlift

All beltless
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
110 x 2
110 x 7 x 3


Barbell Rows/Shrug superset

70 x 4 x 8+15


Everything felt heavy today, poor diet and a couple of s**t nights sleep will do that to you and have definately not recovered as fast as normal recently. Will batter the rehab/prehab work until the next session and make the effort to stick to my diet and should be fine by Monday.
DHIcon13/5/1314-05-2013 @ 06:39 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Squat

All beltless
Bar x lots
50 x 5
60 x 4
70 x 3
80 x 2
90 x 1
100 x 1
110 x 8 x 3

Easy.


Bench

Bar x lots
40 x 3
50 x 2
60 x 2
70 x 2
80 x 1
85 x 8
90 x 6
95 x 4
100 x 3
105 x 2
110 x 1
100 x 7

All reps from 90 had a pause. The 100x7 was touch and go but only a lift brush of my chest and not a bounce.


Deadlift

All beltless
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
112.5 x 8 x 3

Easy again and all double overhand. I alternated as well from a set of deadstop reps to touch and go (just a light tinkle not a bounce) each set.

Ran out of time to do any accessory stuff
DHIcon15/5/1315-05-2013 @ 21:19 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Squat

All beltless
Bar x lots
50 x 5
60 x 3
70 x 2
80 x 2
90 x 1
100 x 1
112.5 x 8 x 2

Easy. Each rep paused for a 2 count in the hole.


Bench

Bar x lots
60 x 5
70 x 2
80 x 1
90 x 5 x 5

All flat back. Started with index on rings and worked in each set until my index was on the edge of the smooth.


Deadlift

All beltless and doh
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
115 x 8 x 2


Military Press

47.5 x 8
52.5 x 6
57.5 x 4
62.5 x 3
67.5 x 2
72.5 x f + 3 push press
50 x 6 bhn
50 x 5 military

f**ked! Failed the strict 72.5 due to not enough rest I think so did 3 pushies and all were easy, just no shoulder strength but plenty of tricep strength to finish them off! Haha!
DHIcon20/5/1320-05-2013 @ 22:22 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Squat

All beltless
Bar x lots
60 x 5
70 x 4
80 x 3
90 x 2
100 x 1
110 x 1
115 x 6 x 2
115 x 2 x 3

Squatted in my vibrams for a change from my power perfects. Felt my hams a lot more. All nice and easy though with a slow descent and a quick dip at the bottom.


Bench

Bar x lots
50 x 3
60 x 2
70 x 2
80 x 2
87.5 x 8
92.5 x 6
97.5 x 4
102.5 x 3
107.5 x 2
112.5 x 1
102.5 x 6

Flat back and max grip width until 97.5 then added arch and brought my grip in to pinky on the rings. Felt piss easy tonight!


Deadlift

All beltless and doh
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x 6 x 2
120 x 2 x 3

My form is so much more consistent and a lot better since I started this program.
DHIcon22/5/1322-05-2013 @ 21:27 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Squat

All beltless
Bar x lots
60 x 5
70 x 4
80 x 3
90 x 2
100 x 1
110 x 1
117.5 x 5 x 2
117.5 x 3 x 3


Bench

Bar x lots
50 x 3
60 x 2
70 x 2
80 x 2
90 x 8
95 x 6
100 x 4
105 x 3
110 x 2
115 x 1
105 x 5,f failed the 6th.

Flat backed and max legal grip width upto 100 then added arch and brough hands in to pinky on the rings. Felt very heavy holding the weight but easy when the bar started moving!


Deadlift

All beltless
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1
125 x 5 x 2
125 x 3 x 3

I felt so tired today, a shocking nights sleep smacked my arse! Felt a slight pop in my lower back where my si joint injury was, only a very slight pain. See how it is in the morning, hope its not f**ked again!
DHIcon25/5/1325-05-2013 @ 15:46 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Squat

All beltless
Bar x lots
60 x 5
70 x 4
80 x 3
90 x 2
100 x 1
110 x 1
120 x 4 x 2
120 x 4 x 3

Squats felt heavy today, couldn't find my groove.


Bench

Index just off the smooth
Bar x lots
50 x 3
60 x 2
70 x 2
80 x
90 x 1
95 x 5 x 5

Easy.


Deadlift

All beltless
60 x 1
80 x 1
100 x 1
110 x 1
120 x 1
125 x 8 x 2

Felt ok, heavier than they should but ill put that down to tweaking my back last time. Not bad tho, grip with doh felt good.


BHN press

50 x 4 x 8
MattD90Icon...25-05-2013 @ 15:48 
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Skaven for the win !!
Member 2490, 3589 posts
SQ 180, BP 120, DL 230
530.0 kgs @ 82kgs UnEq		nice sessions dude, simple and straightforward. All 3 lifts every time ?
DHIcon...25-05-2013 @ 18:48 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
MattD90 said:nice sessions dude, simple and straightforward. All 3 lifts every time ?


Cheers Matt

Yeah all 3 lifts 3 times a week, using a heavily bas***dized Hepburn program for squats and deads to get my numbers back up after ballsing my S.I. Joint up.

Been doing 8x2 and increasing it a rep a time until 8x3 and then back to 8x2 and starting again. I've been adding 2.5kg each session to each lift so it's increasing 7.5kg a week. It's not sustainable permanently but I'm gonna batter it until I can't sustain it and drop to 5kg or 2.5kg a week and then when I start failing miserably either take a step back in weight and build up again or change program.

Bench is 5x5 close grip for session 1 increasing 5kg a time and then I do the buckeye style program twice a week increasing that by 2.5kg a session.

Accessory stuff when I get time to do it is things like rows, shrugs, RDLs, lunges, chin/pullups and overhead stuff.
DHIcon27/5/1327-05-2013 @ 20:17 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Squat

All beltless
Bar x lots
60 x 5
70 x 4
80 x 3
90 x 2
100 x 1
110 x 1
122.5 x 3 x 2
122.5 x 5 x 3


Bench

Bar x lots
50 x 3
60 x 2
70 x 2
80 x 2
92.5 x 8
97.5 x 6
102.5 x 4
107.5 x 3
112.5 x 2
117.5 x 1

Various grips until 112.5 then arched and had index on rings. 117.5 had a really long pause and flew up. PB on the cards I think! I skipped the rep out set tonight should have done 107.5 for as many as poss.


Military Press

60 x 5 x 3


Shrug

80 x 2 x 20


RDL

70 x 4 x 8

Did these beltless for a good stretch and concentrating on getting my arse into it.
DHIcon29/5/1329-05-2013 @ 20:18 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Squat

All beltless
Bar x lots
60 x 3
70 x 3
80 x 2
90 x 1
100 x 1
110 x 1
120 x 1
125 x 2 x 2
125 x 6 x 3

Brought my stance in slightly and went slightly higher bar than normal so I could get more of a bounce for a change and they flew up.


Bench

Bar x lots
50 x 5
60 x 3
70 x 2
80 x 1
90 x 1
95 x 8
100 x 6
105 x 4
110 x 3
115 x 2
120 x 1
110 x 3

The 120 flew up! Had a short pause too, all other sets were t&g.


Deadlift

60
70
80
90
100
110
120
Loose belt on
130 x 7 x 2
130 x 3

Very very easy. Had my belt loose (to where I can get both hands on top of each other down the front of the belt) and it made a world of difference. So much so that I finished all my work sets in under 10 mins!

I think I'm gonna start alternating sessions with and without my belt. Belted squats and beltless deads on Friday, beltless squats and belted deads on Monday and so on.
DHIcon31/5/1331-05-2013 @ 20:12 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Squat

Bar x lots
60 x 3
70 x 3
80 x 2
90 x 1
Belt on
100 x 1
110 x 1
120 x 1
127.5 x 2
127.5 x 7 x 3

These felt ok, heavy but still ok, no grinders.


Close Grip Bench

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

Easy again. Bench is flying!


Deadlift

Beltless
60
80
100
110
120
132.5 x 6 x 2
132.5 x 2x 3

Felt heavy tonight, moved pretty fast though


Military Press

Cleaned the first rep
52.5 x 4 x 8

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