JohnGym - Powerlifting
Users viewing topic: & 1 Guest
12345678910 ... ... 8384858687888990919293
| JohnGym |  | ... | 22-06-2014 @ 12:50 |
 Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Sunday 22nd June. Week 3, Session 1. Beltless Squat 20kg x 8 20kg x 5 60kg x 3 100kg x 1 140kg x 1 180kg x 1 190kg x 1 ~ Rapid 160kg x 5 160kg x 5 160kg x 5 3:30 minutes rest between top sets Bench Press 20kg x 8 20kg x 5 60kg x 3 100kg x 1 122.5kg x 1 105kg x 5 105kg x 5 105kg x 5 2 minutes rest between top sets Deadlift 60kg x 3 125kg x 3 125kg x 3 125kg x 3 125kg x 3 125kg x 3 125kg x 3 2 minutes rest between sets Autopsy: * My heavy Squat days now have a 180kg warm up set in them. Progress. * I think these speed Deadlifts combined with heavy SLDL's will work nicely at some point down the line to deliver a big Deadlift. I haven't done any heavy Deadlifts in these 3 weeks other than SLDL, which I actually think is a brilliant idea. I think the idea is to work the erectors and hamstrings hard with the stiff legs and work the explosive power with the speed Deads. The proof of the pudding will be in the eating, as the saying (correctly) goes. * In other news: My best barbell is rated to 200kg. That's the one I use for Deadlifts. (However when I bought it, the Strengthshop website specified it was rated much higher. Which is why I bought it. The spec has since changed???) My Squat bar only weighs 15kg so is without doubt rated to less than 200kg. My Power-rack is rated to 180kg. As was pointed out to me on Friday, this equipment could be responsible for my death if not fit for purpose. It isn't fit for purpose. Time to upgrade. I'm considering the Eleiko Power Bar. My main concern is having to use that outside in the rain for Deadlifts in the winter months. | ||
| chaos | | ... | 23-06-2014 @ 05:52 |
 An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | Could you not use equipment in one of your gyms? Last thing you want is bar snapping when you about to squat 220! | ||
| JohnGym | | ... | 23-06-2014 @ 11:07 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | chaos said:Could you not use equipment in one of your gyms? Last thing you want is bar snapping when you about to squat 220! I don't live by any of our gyms unfortunately. The free weight set up in our gyms is s**te too. I just need to stop being a miserly c**t and upgrade my kit. | ||
| JohnGym | | ... | 23-06-2014 @ 11:08 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Monday 23rd June. Week 3, session 2. Beltless Squat 20kg x 8 20kg x 5 60kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 2 minutes rest between sets Bench Press 20kg x 8 20kg x 5 60kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 90 seconds rest between sets SLDL 60kg x 3 100kg x 1 140kg x 1 180kg x 1 180kg x 1 ~ Did a second because the first one was crap. Was a double overhand f**k up 160kg x 5 160kg x 5 160kg x 5 2:30 minutes rest between sets Autopsy: * My SLDL PB is 212.5kg and my best 5 is 190kg. I don't think I'm far off those at the moment. | ||
| Oxman | | ... | 23-06-2014 @ 11:16 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Awesome stuff - you Sir are a squat god   | ||
| JohnGym | | ... | 23-06-2014 @ 11:21 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Oxman said:Awesome stuff - you Sir are a squat god Haha...that made me lol. Let's wait until I'm squatting 240 at 90 before we get carried away though. Coming soooon....  | ||
| Oxman | | ... | 23-06-2014 @ 11:27 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | JohnGym said: Haha...that made me lol. Let's wait until I'm squatting 240 at 90 before we get carried away though. Coming soooon.... TBH mate I think it will, its a gifted exercise for you, great stuff! | ||
| chaos | | ... | 23-06-2014 @ 12:18 |
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | JohnGym said: I don't live by any of our gyms unfortunately. The free weight set up in our gyms is s**te too. I just need to stop being a miserly c**t and upgrade my kit. Well stop being a miserly c**t then! Are there no decent gyms where you are you can frequent where other like minded souls go? | ||
| Rodger | | ... | 23-06-2014 @ 13:35 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 190kg squat nice work bud | ||
| JohnGym | | ... | 23-06-2014 @ 20:47 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | chaos said: Well stop being a miserly c**t then! Are there no decent gyms where you are you can frequent where other like minded souls go? As far as I can tell there isn't one local gym worth a carrot. I'd be better investing gym subs into improved equipment for home anyway. Maybe I could get a quality bar for £500 rather than the 1k Eleiko. Rodger said:190kg squat nice work bud Cheers dodge. Getting there. 200 Beltless coming soon. | ||
| chaos | | ... | 24-06-2014 @ 06:20 |
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | Yeah you're prob best investing in a decent bar. It would prob also be worth a trip to a proper powerlifting type club once or twice a month? | ||
| JohnGym | | ... | 24-06-2014 @ 10:49 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Post Edited: 24.06.2014 @ 10:50 AM by JohnGym chaos said:Yeah you're prob best investing in a decent bar. It would prob also be worth a trip to a proper powerlifting type club once or twice a month? I think that's a good idea. I'm miles stronger than every one of my mates and I am always the strongest person in my gym. It would be nice to train with someone stronger than me for a change now and again. | ||
| JohnGym | | ... | 24-06-2014 @ 10:50 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Tuesday 24th June. Week 3, session 3. Paused High Bar Squat 20kg x 8 20kg x 5 60kg x 3 100kg x 1 140kg x 1 150kg x 1 - PB. (This will PB for several weeks in a row. Nowt special) 130kg x 3 2:30 minutes rest between top sets Bench Press 20kg x 8 20kg x 5 60kg x 3 100kg x 1 120kg x 1 130kg x 1 112.5kg x 3 112.5kg x 3 112.5kg x 3 3 minutes rest between top sets Autopsy: * First time I've pressed 130kg for a while. 4/9/2013 was actually the last time I did it, to be precise. It felt easy with plenty more there. A good sign. * I used a belt for the 130kg Bench today and I feel it helped. I'll keep the belt for top sets going forward. | ||
| chaos | | ... | 24-06-2014 @ 10:52 |
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | JohnGym said: I think that's a good idea. I'm miles stronger than every one of my mates and I am always the strongest person in my gym. It would be nice to train with someone stronger than me for a change now and again. Where do you live? is Catts in wigan too far? Nice training today and I've often found wearing a belt when benching helps (dunno why though????)! | ||
| rich_86 | | ... | 24-06-2014 @ 12:24 |
 Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Cant say I know how your training program works, but it is looking very solid recently. | ||
12345678910 ... ... 8384858687888990919293