Get Strong!
| rawlifter |  | ... | 21-01-2015 @ 11:14 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 19/1 Bench - singles every 60s 135x1 135x1 135x1 135x1 135x1 135x1 135x1 135x1 135x1 135x1 137.5x1 137.5x1 137.5x1 137.5x1 137.5x1 137.5x1 137.5x1 137.5x1 137.5x1 137.5x1 100x9 Military press 20x10 30x10 40x10 50x10 60x10 65x6 Machine rows 55x10 65x10 75x10 85x10 95x6 | ||
| rawlifter | | ... | 21-01-2015 @ 11:15 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 20/1 Squat Doubles every 90s 175x2 175x2 175x2 175x2 175x2 180x2 180x2 180x2 180x2 180x2 Leg curls 55x8 65x8 75x8 85x4 Skullcrushers - missed from yesterday 55x8 55x8 55x8 55x8 | ||
| rawlifter | | ... | 23-01-2015 @ 09:45 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 22/1 Beltless deadlift - every 90s 200x2 200x2 200x2 200x2 200x2 200x2 200x2 200x2 200x2 200x2 205x2 Went in with serious doms from Squats 2 nights before which made this hard so stuck with last weeks weight when should have been 5kg heavier. More a mental test due to the doms but the weight wasnt too hard Stiff legged deads 100x10 100x10 100x10 100x10 120x10 Easy loads of room to increase weight/decrease reps over coming weeks 1 arm rows 30x20 40x20 50x8 Easy - have done 50x25 but not done this for a while so wanted an easy one in order to improve the next few weeks | ||
| rawlifter | | ... | 26-01-2015 @ 09:26 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 24/01 Squats 5x160 5x170 - easy 3x180 - aiming for 5 but started to grind - midsection felt unstable at the bottom - possibly need ab work Bench press 4x130 4x132.5 - not great feeling shoulder a bit Slingshot bench - first time trying this 3x140 3x150 - both easy, will try more next week see how it helps 3 board press 7x130 4x140 - easyish - first time board pressing in weeks so didnt go heavy | ||
| rawlifter | | ... | 27-01-2015 @ 09:15 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 26/01 Bench - every 60seconds 1x140 1x140 1x140 1x140 1x140 1x140 1x140 1x140 1x140 1x140 1x140 1x140 1x142.5 1x142.5 1x142.5 All above fairly easy barring last couple sets bit slower. 100x10 - slow and paused Had to call it a day as had a social event booked. | ||
| rawlifter | | ... | 29-01-2015 @ 09:48 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 27/01 Squat - every 90sec 180x2 180x2 180x2 180x2 180x2 180x2 180x2 180x2 180x2 180x2 Felt kinda hard on a few sets although never in dnager of failing most weight ive done for this many sets - next week will try half with 185 Machine leg curls 55x8 65x8 75x8 85x6 Standing military press 20x10 30x10 40x10 50x10 60x10 65x7 Had more on the last set but decided to leave it - will slowly increase this without overdoing it - then dorp the sets to 8 reps each possibly | ||
| rawlifter | | ... | 29-01-2015 @ 09:52 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 28/01 Still sore from last nights squats but Deadlift - 90 sec rest - no belt chalk on hands - in converse so higher than comp deadlift slippers by half an inch-2 cms maybe? 205x2 205x2 205x2 205x2 205x2 205x2 205x2 205x2 205x2 205x2 Not too hard but not too easy, 210 next for sure - may need to start using belt soon, Was meant to do some box pulls but forgot - doh Stiff legged deadlifts 120x10 120x10 120x10 120x10 140x10 Easy enough - should be able to stay at 10s for 140 and 160, 180 will be tough T bar rows up to 2 x 100 x 8 | ||
| rawlifter | | ... | 30-01-2015 @ 10:06 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Extra day as hadnt had time for tricep work on Monday skullcrushers 55x8 57.5x8 57.5x8 57.5x8 60x4 Dumbell bicep curls 10x15 14x12 18x12 20x12 22x10 24x6 Should have done some abs....oh well | ||
| rawlifter | | ... | 31-01-2015 @ 14:52 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Squat 160x5 180x5 - hard 185x3 Bench 120x3 130x3 140x3 - hard felt shoulder Slingshot 150x3 160x1 3 board 130x5 140x3 Deadlift 190x5 210x2 - no belt no chalk 230x2 - belt on but crap gym bar caused rolling out my hand - def more there | ||
| rawlifter | | ... | 02-02-2015 @ 22:46 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 2/2/2015 Bench - every 60 seconds 140x1 140x1 140x1 140x1 140x1 142.x1 142.x1 142.x1 142.x1 142.x1 142.x1 142.x1 142.x1 142.x1 142.x1 2 mins 145x1 100x10 Standing military 20x10 30x10 40x10 50x10 60x10 65x8 70x4 - hard Seated row machine up to 95x6 Rear flys and band pull aparts | ||
| rawlifter | | ... | 03-02-2015 @ 20:21 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 03/02 Squats - every 90sec 180x2 180x2 180x2 180x2 180x2 185x2 185x2 185x2 185x2 185x2 180 easy as piss and explosive 185 suddeenyl got hard must be a confidence thing - ill force the issue next week with 185x10x2 Leg curl machine 75x8 85x5 Arm curls 20x10 20x10 20x10 20x10 20x10 saving in the tank for deads either tm or thurs | ||
| rawlifter | | ... | 05-02-2015 @ 20:07 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 5/02 Deadlifts - every 90 seconds - beltless 210x2 210x2 210x2 210x2 210x2 210x2 210x2 210x2 210x2 210x2 Pretty easy Block pulls below knees - working for top set of 5 190x5 220x4 - no chance five! Would get this off the floor so maybe this is a weak point...or maybe im just exhausted?! Stiff legged deadlift 140x10 160x10 1-arm rows 30x20 40x20 50x10 - easy | ||
| Oxman | | ... | 05-02-2015 @ 20:17 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Hey mate been reading through your sessions, really nice set up you have going on, have you devised the plan yourself? | ||
| rawlifter | | ... | 05-02-2015 @ 21:45 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Oxman said:Hey mate been reading through your sessions, really nice set up you have going on, have you devised the plan yourself? Thanks, Hmmm kinda myself and taking inspiration from several people/logs ive read on here - I see you do something similar-ish multiple sets of doubles etc I started doing numerous singles for bench as practise on comp week and I felt so good in the comp I decided to stick with it - I do doubles for squats and deads. For squats I find it gives me confidence in unracking the weight etc myself with a weight in the 80% + range multiple times. The time limit adds a bit of intensity and keeps me focused. Seems to be working at the moment so gonna stick with it and then may revise. Im still waaaaaaayyy off where I want to be though! Im jealous of your deadlifts btw! | ||
| rawlifter | | ... | 05-02-2015 @ 21:45 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Post Edited: 05.02.2015 @ 21:56 PM by rawlifter double post | ||
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