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Fluffydorky's training log

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Fluffy_DorkyIcon...21-07-2012 @ 18:37 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq		Saturday 21st July 2012

Bench: 2x10@20kg,5@30kg, 3x3@30kg.

Incline dumbbell bench press 9kg each arm: 1x7, 3x8.

Dumbbell rows on bench 9kg each arm:1x10; 10kg each arm: 5, 7, 10.

Overhead press 15kg: 6,5,5.
Fluffy_DorkyIcon...24-07-2012 @ 17:24 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq
Post Edited: 24.07.2012 @ 17:33 PM by Fluffy_Dorky
Tuesday 24th July 2012

Warm up
Piriformis stretches
Bench:
2x5@20kg
2x3@30kg
2@35kg
2x5@30kg

shrugs:5@70kg
assisted pull ups: 5 with big band
3 sets of: shrugs: 5@90kg and 5x pull ups with 2 big bands

Turkish get ups: 4 sets 5 each side at 8kg
Alternate dumbbell shoulder press:at 8kg: 3x10
Stretches
Fluffy_DorkyIcon...16-08-2012 @ 15:52 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq		Thursday 26th July 2012

warm up

deadlifts: 10@25kg, 4@35kg, 5@45kg, 2x5@60kg.
Fluffy_DorkyIcon...16-08-2012 @ 15:53 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq		28th July 2012

warm up
squats
2x5@20kg, 5@30kg, 3x3@40kg, 1@45kg.
Fluffy_DorkyIcon...16-08-2012 @ 15:53 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq		Tuesday 31st July 2012


warm up

squats: 2x5@20kg, 5@30kg, 2@40kg, 2 singles at 40kg, 2 at 40kg

Bench: 5@20kg, 2@30kg, 4 singles at 30kg to commands.

deadlifts:10@30kg, 5@40kg, 5@50kg, 3@60kg, 1@ 70kg, 2@70kg, 5 at 60kg.

Mountain climbers

Stretches
Fluffy_DorkyIcon...16-08-2012 @ 15:54 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq		Saturday 4th August 2012

Lancs V Roses Powerlifting Comp. Lancs team short on lifters so I took part even though lifts not up to it yet.

Bodyweight: 59.2kg

Squat: 40kg, 45kg, fail at 52.5kg on depth.

Bench: 32.5kg fail (started moving bar before press command), 32.5kg, fail at 37.5kg.

Deadlift: 75kg, 85kg, 95kg.
Fluffy_DorkyIcon...16-08-2012 @ 15:54 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq		8th August 2012

warm up
piriformis stretches and foam rolling

overhead squats at 20kg: 2x5,2x10

Bench: 2x5@20kg, 5@25kg, 3@30kg, 3@30kg, 3 singles at 35kg.

stretches.
Fluffy_DorkyIcon...16-08-2012 @ 15:54 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq
Post Edited: 16.08.2012 @ 16:15 PM by Fluffy_Dorky
Saturday 11th August 2012


going over elements of new program: (5/3/1).

Week 1. Session 1.

squats:5@20kg, 5@25kg, 5@27kg, 5@30kg,12 @ 32kg.

pull ups assisted with bands 4X5

front squats: 2x10 at 20kg, 2 @25kg.

checked form on military press 2x10 in front of neck, 2x 10 behind neck.
Fluffy_DorkyIcon...16-08-2012 @ 15:55 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq		Wednesday 15th August.

Week 1 session 2.

Warm up

Bench press: 2x5@20kg, 2x5@22kg, 15 reps at 25kg.

military press: can't remember exactly think it was 2x10 in front of neck at 11kg, 2x10 behind neck at 11kg, 8 in front of neck at 11kg, 7 behind neck at 11kg, 7 in front of neck at 11kg, 6 behind neck at 11kg.

Supine pull: 4x10.

Incline barbell bench press : 4x10 at 25kg.
Fluffy_DorkyIcon...16-08-2012 @ 15:55 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq		Thursday 16th August 2012

Week 1 session 3

warm up

Deadlift: 5@40kg, 5@50kg, 5@55kg, 5@55kg, 9 at 60kg.

Front squats: 2x10 at 20kg, 2x10 at 25kg.

next week will include leg press.
Fluffy_DorkyIcon...19-08-2012 @ 20:12 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq
Post Edited: 19.08.2012 @ 20:16 PM by Fluffy_Dorky
Sunday 19th August 2012

week 2 session 1.

Dowel and bodyweight warm up.
Squats: 3@25kg, 3@27.5kg, 3@30kg, 3@32kg. Final set Max reps until form degraded at 35kg: 16 reps.

Stiff leg deadlift: 12@30kg, 3x12@40kg, 8@40kg, 4@40kg
.

Split squat: 8 each side at 20kg, 8 each side @25kg, 2 x 8 each side @30kg.


Very assisted pull ups using resistance bands to lat pull downs: 3x10 using large medium and mini band at37.5kg for the pull downs. then 5 assisted pull ups with large and medium bands and 6 pull downs.
I suck at pull ups at the mo and find even assisted pull ups challenging.Looking forward to improving on these.
Ab wheel roll out:4x15
Fluffy_DorkyIcon...22-08-2012 @ 09:24 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq		Tuesday 21st August-week 2 session 2

Bodyweight and dowel warm up. Foam rolling.

Bench:3@20kg, 3@20kg, 3@22.5kg, 3@25kg, max reps at 27kg managed 11.

Incline bench press: 10@ 20kg, 6@ 25kg, 7@ 25kg, 2x @ 10 @20kg.

Military press at 12.5kg: 3 x 10 normal position, 3x 10 behind neck.

Supine pulls: 4 x 10.
Fluffy_DorkyIcon...22-08-2012 @ 21:45 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq
Post Edited: 22.08.2012 @ 21:48 PM by Fluffy_Dorky
Wednesday 22nd August 2012- week 2 session 3

Warm up
Deadlifts: 3 @45kg, 3@55kg,3@60kg,3@60kg, max reps @65kg: 10 reps all good form except the tenth.

Front squats: 10@20kg, 3 sets 10@25kg starting to feel more comfortable on the wrists.

Leg press: 4x10@60kg feet in normal position; 3x10@40kg feet in high position.
Fluffy_DorkyIcon...29-08-2012 @ 14:30 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq		Monday 27th August 2012

week 3 session 1

warm up

squats: 5 @20kg, 5 @27kg, 3 @32kg, 1 @35kg, 17 @37kg.

Stiff leg deadlift: 12 @40kg, 3 sets 12 @ 45kg

Split squat: 8 @20KG, 8 @25kg, 2 x8@ 30kg.


Assisted pull ups:
10 with blue and green bands
2 x 5 with blue and yellow bands
5 with with green and blue bands
5 with blue and yellow bands

4x15 ab wheel roll outs
Fluffy_DorkyIcon...29-08-2012 @ 14:38 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq
Post Edited: 29.08.2012 @ 14:38 PM by Fluffy_Dorky
Tuesday 28th August 2012

week 3 session 2

warm up

Bench press: 5 @20kg, 5 @22kg, 3@25kg, 1 @27 kg, 10 reps @ 30kg.

Military press:

warm up set: 10 reps in front and behind neck at 10kg, Set 1 :10 reps in front @ 15kg, 10 reps behind @ 15kg, set 2: 10 reps in front, 7 reps behind @15kg, set 3: 10 reps in front @ 15kg, 7 behind @15kg, 3 behind @ 12.5kg, set 4: 10 in front @15kg, 6 behind @15kg, 4 behind @ 12.5kg. Better than last week when I did these last.

Supine pulls: 4 sets 10.

Incline bench press: 1 x10 @20kg, 5 @25kg, 5@22kg, 9 @22.5kg, 5@22.5kg, 6@ 20kg, 10 @20kg. Worse than last week probably because I did them last today.

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