First go at a PL log - Road to the 2nd Meet
| Oli_Jones |  | First go at a PL log - Road to the 2nd Meet | 12-12-2016 @ 22:45 |
 Member 6139, 5 posts SQ 160, BP 107.5, DL 190457.5 kgs @ 90kgs UnEq | Hi all, As the title gives away this is the first go at recording my PL training on a log, after ~3 months going AWOL on training I'm hoping this might encourage a bit more commitment. Probably worth mentioning I'm looking at hitting my second PL meet June '17 so need to get the training in gear! Anyways the first Bench session for a few weeks was tonight so wasn't expecting much. . . Warm Up Some stretches & band pull-aparts Competition Bench Press 3x warm up sets 60-70kg Given this is a bit of a restart I thought I'd try something a bit new, 3/2/1 wave sets piqued my curiosity so tried them out 3x 80KG 2x 85 1x 90 3x 85KG 2x 90 1x 95 Going surprisingly smooth at this point considering my recent lack of benching 3x 90KG 2x 95 1x 100 Cranked out the last rep OK, not the fastest, but better than expected. DB Bench Press (flat) Some reps @ 20KG to warm up 10x 25KG 8x 27.5 6x 30 11x 20 (Ideally would have done more on this set but was starting to tire early, probably due to some real inconsistency training recently) DB Shoulder Press 10x 10KG 8x 12.5 6x 15 11x 10 Was pretty happy (the wave sets were pretty fun!) 'til the shoulder press at which point all the pressing strength was gone, s**t times, so took 5 minutes, got one of the PL buddies to concoct an intra workout (still no idea exactly what was in it) and got back to it: Wide Grip Pulldowns Some warm up reps @ 40ishKG 8x 50KG 8x 55 8x 60 8x 65 DB Curls 4x10 @ 12.5KG Afterwards just some stretching & foam rolling to cool down. Overall not a bad first session back, aside from running out of steam, and rather cockily agreed to take part in a casual PL meet at the gym this Sunday, guess it will at least give me a benchmark to work off. . . | ||
| Oli_Jones | | Squats & Deadlifts | 13-12-2016 @ 22:26 |
Member 6139, 5 posts SQ 160, BP 107.5, DL 190457.5 kgs @ 90kgs UnEq | Squat and Deadlifts tonight, keeping rolling with the 3/2/1 waves. Comp. Squat 3x Warm Up Sets @ 60-80KG 3x 100KG 2x 110 1x 120 3x 110KG 2x 120KG 1x 130KG 3x 120KG 2x 130KG 1x 140KG So the technique on the squats was quite off to start with but got back into the groove by the third wave, definitely had more than 140 in the tank for the last single but held back given deadlifts were next up Comp. Deadlift 3x Warm Up Sets @ 50-100KG 3x 120KG 2x 130KG 1x 140KG 3x 130KG 2x 140KG 1x 150KG 3x 140KG 2x 150KG 1x 160KG Last single was a bit of a grind but was pushing 2.5hrs by then so not too worried, no idea what I'm gonna be pulling come Sunday though Finally was gonna do some ab work for accessories but the gym was closing by that point so called it a night - more benching tomorrow  | ||
| Oli_Jones | | 14/12/2016 Bench Accessory Work | 15-12-2016 @ 13:11 |
Member 6139, 5 posts SQ 160, BP 107.5, DL 190457.5 kgs @ 90kgs UnEq | Had some pretty major DOMS from benching Monday so settled to do some lighter, higher rep work last night, to help recovery if nothing else. Close Grip Bench 4 warm up sets @ 50-70KG 3x3 x 80KG Pretty light triples, got a nice stretch and resisted the urge to add more weight DB Bench (slight incline) 5x10 x 20KG Tricep Pushdowns 1 Warm up set 5x10 - started at around 26KG & moved up a pin each set DB lateral raises 5x10 - 6-10KG - just worked up the rack on these Afterwards did plenty of foam rolling, stretching and mobility stuff, probably 20-25 mins worth and felt pretty good leaving the gym, bit of a novelty that! Night off tonight then back on squats and deadlifts Friday night | ||
| Oli_Jones | | Powerlifting Meet at the gym 18/12/16 | 19-12-2016 @ 16:49 |
Member 6139, 5 posts SQ 160, BP 107.5, DL 190457.5 kgs @ 90kgs UnEq | So ended up having an extra rest day rather than training Friday leading up to the meet on Sunday, Quite a casual meet, no affiliation/weighing in, just turn up and lift - mostly aimed for guys & gals who train there and are thinking of going to a PL comp in future. Atmosphere was awesome though, great laugh overall Squat went 3/3, 140, 150 then 160! Mad happy with this considering 160 was the same I lifted back in the June earlier in the year, in the GBPF East Mids Qualifier but this time with only 3 training sessions worth of preparation! Felt like I might've even had, dare I say, a 165 in the tank After all that excitement it rapidly went downhill, Bench, opener at 95 flew up, 100 up next and mid-grind the spotter took the bar! Shocker, had another 3 goes at 100 (got a reset) but a that point it was gone.... Was feeling the lack of conditioning when deadlift rolled round, 160 & 167.5 went up OK but didn't get 175 past mid-shin, so a fair bit south of my previous Comp lift of 180 and gym PR of 190. Definitely needed more training to hit those kind of numbers. Since the meet I've been doing some programming for the next 3-4 months before I'd want to start a peaking cycle for the East Mids qualifier coming up in June. Going to be running a largely higher rep program, 5 days/week, with a 2-3 day bench & 2-3 day squat/deadlift split, looking forward to it! | ||
| Oli_Jones | | 21/12/16 - Bench | 21-12-2016 @ 12:55 |
Member 6139, 5 posts SQ 160, BP 107.5, DL 190457.5 kgs @ 90kgs UnEq | Main aim at the moment with Bench is to increase my arch, & try and get a bit more of an efficient technique, fairly sure I'm dropping potential weight with too long a bench stroke Warm Up 40-50 mins mobility (trying to hit T-spine & hip flexors) Comp Bench (wide grip) 3 warm up sets 60-70KG 3x 80KG 2x 85KG 1x 90KG 3x8 75KG Close Grip Bench 10x 60KG 8x 65KG 6x 70KG Lowered the weight a fair bit than what I thought I would have had too, putting this down to concentrating on maintaining my arch rather than actually pressing the weight. . . reckon this will improve over time DB Bench Press 10x 20KG 8 x 22.5KG 6x 25KG 15 x 15KG DB Bicep Curls 10x 12.5KG 8x 15KG 6x 17.5KG 15 x 10KG | ||
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