First powerlifting journal
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| Joe_MF |  | ... | 14-01-2014 @ 13:04 |
 Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | 14th January 2013 Squat: bar x 5 60 x 5 80 x 5 100 x 5 125 x 5 x 3 first set really hard, second set ok, third set felt good. Slowly getting back to strength. +5kg next time. No knee pain and good depth. Bench Press: Close grip and paused bar x 5 40 x 5 60 x 5 80 x 3 90 x 3 100 x 3 was going to do 3 sets but ran out of time. This was fine, unracked myself too which I hardly ever do on a top weight. I feel strong with a closer grip. I had my index finger just on the knurling. | ||
| dannyboy73 | | ... | 14-01-2014 @ 19:27 |
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | CG BP my fav type of bench- all the glory, none of the injury 100 x 3  paused I suggest that your 110 pb is now out of date sir  | ||
| Joe_MF | | ... | 14-01-2014 @ 20:01 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | dannyboy73 said:CG BP my fav type of bench- all the glory, none of the injury 100 x 3 paused I suggest that your 110 pb is now out of date sir I enjoy it too. Hopefully my new max will be 115 or above | ||
| Joe_MF | | ... | 16-01-2014 @ 13:49 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | 16th January 2013 Today was a fine session. Yesterday evening I thought I was going to deadlift well, and I did. So thats good. I was excited to get to the gym today, last session I was a bit sluggish going there. Deadlift: 3's on 5/3/1 double overhand 70 x 5 110 x 5 130 x 3 152.5 x 3 grip slipping on these pissy bars chalk on, mixed grip 175 x 3 knocked the bar out infront of me, so bad form but easy. belt on 195 x 4 !!! PB  Now when I first set up I knocked the bar forwards so had to reset. This was slightly embarrassing as I was really fired up. So I reset and once again knocked the bar forwards with my left leg. Not sure what was going on today. But I made the rep and the last 3 were good. Back was starting to feel 'unsecure' on the last rep but looks relatively straight. No pain = Get gains. I then proceded to almost pass out because I couldnt get my belt off. Video (minus the embarrasing parts) Strict Press: 3's on 5/3/1 bar x 5 40 x 5 shouders aching lol 55 x 3 65 x 3 72.5 x 3 grinders, beltless. Pullups: 6 pullups @ bw 3 pullups, 3 chinups @ bw 6 chinups @ bw I then had a talk with someone about how slow my deadlift is off the ground. It is bloody slow. | ||
| EllD90 | | ... | 17-01-2014 @ 15:11 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Post Edited: 17.01.2014 @ 15:12 PM by EllD90 Nice set Joe. I'm going for a 195kg triple on Tuesday. The program only requires 2, but I want 3!More deficits & speed pulls for off the floor, I need to do them too! | ||
| Joe_MF | | ... | 17-01-2014 @ 15:28 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | EllD90 said:Nice set Joe. I'm going for a 195kg triple on Tuesday. The program only requires 2, but I want 3! More deficits & speed pulls for off the floor, I need to do them too! cheers mate, good luck im sure you'll get that. Just started doing some deficit speed pulls, helping me get my hips lower and hopefully get faster! Really enjoying training at the moment too. everything is going to plan which is nice | ||
| Joe_MF | | ... | 19-01-2014 @ 14:35 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | 19th January 2013 Bench Press: Some good PB's from today, very happy with the session! All paused reps bar x 5 40 x 5 60 x 3 80 x 1 87.5 x 3 (forgot this was meant to be 5) 100 x 3 112.5 x 1 PB 117.5 x 1 better PB 120 x fail. Thought i'd go for it as it is a milestone for me. From the video the spotters hands are all over this (I did ask him to follow me) and although he claims he didnt have to assist, its obvious he has. I think I could have got this if i'd worked up to this for a single but happy with the session and will have this very shortly. So that's a 7.5kg pb Deficit Deadlift: up to 100 x 3 x 5 sets more deficit than before. | ||
| MattD90 | | ... | 19-01-2014 @ 16:25 |
 Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230530.0 kgs @ 82kgs UnEq | Post Edited: 19.02.2021 @ 22:20 PM by MattD90 Nice PBI know people will say there's the obvious "just don't f**king touch it" but sometimes they spot you well for the warmups then f**k up your PB (like your spotter did) so you have no clue it's even coming, and you don't want to say it in anticipation before it happens cos it's a little rude/snappy. | ||
| Joe_MF | | ... | 19-01-2014 @ 16:37 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | Thanks That sounds like a good plan, a bit of reverse psychology. I usually ask for 'hands off until I call "spot" ' Which everyone gets but then there is the risk of dropping / not calling spot fast enough, especially with 1rm attempts. | ||
| unit94 | | ... | 19-01-2014 @ 16:47 |
 what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | I switched to no hand off just so I dont have to worry about s**t spotting lol | ||
| dannyboy73 | | ... | 19-01-2014 @ 16:57 |
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | Great stuff Joe! I always say hands off until I fail and touch my chest for the second time. | ||
| Joe_MF | | ... | 21-01-2014 @ 13:48 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | 21st January 2013 Squats: bar x 5 40 x 5 60 x 5 80 x 5 100 x 5 115 x 3 130 x 5 x 3 sets 2nd set was really hard, did a really s**tty rep on one of them. 3rd set was nice and quite easy for a 'top set'. Think I am finally regaining some squat strength. No knee pain now although they felt very slightly 'off' during the reps. Not painful so kept going. Hopefully I can get to 140 x 5 x 3 in a few weeks, so back to full strength. Pullups: Knackered after squats and no close grip bench today after the 1rm's on sunday. bw (93kg) x 5,5,4. Not getting anywhere with these but at least I can do them now. | ||
| EllD90 | | ... | 21-01-2014 @ 13:51 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | My consistency with pull ups is terrible! One day I hope to get a set of 10! Good to see squatting is pain/injury free at the moment. | ||
| Joe_MF | | ... | 21-01-2014 @ 14:53 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | Same here, some days I can get 5 with 5kg, some days barely 5 at bodyweight.  Im glad that I am currently injury free, it means I can get some good work done. Hope to get over 520 total in november | ||
| Joe_MF | | ... | 23-01-2014 @ 14:42 |
Member 4611, 630 posts SQ 160, BP 120, DL 210490.0 kgs @ 93kgs UnEq | 23rd January 2013 The end of this 5/3/1 cycle before deload. Some good stuff here My knee (not my old injury) was hurting a bit this morning so stretched lots. foam rolled before session as usual, took more time today. Deadlift: Trying out some warmups for knee 70 x 8 110 x 5 140 x 5 chalk on 162.5 x 5 double overhand mixed grip 185 x 3 belt on 207.5 x 2 pb back starting to round on 2nd rep. Probably my 2rm limit. terrible set up when doing mixed grip now. I hit the bar forward and have to pull it back in as I start to lift. Some technique work mixed grip is in order. Strict Press: bar x 5 40 x 5 60 x 5 67.5 x 3 fairly easy 75 x 1st rep strict, 2nd rep fail, 3rd rep push press grinder. | ||
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