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Just Another Unlikely Powerlifter

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MrSmallIcon...01-08-2011 @ 11:38 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		Vid of this DEEP SQUAT?
LukeCIcon...01-08-2011 @ 12:14 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		I think I have one of my 180, but not my 185. My brother has the camera down in London though so I will have to wait for him to get back.
LukeCIcon...01-08-2011 @ 23:24 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		For now a video of my bench from the Brits will have to do.

LukeCIcon...02-08-2011 @ 18:23 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		Tuesday 2nd August:

SSB Box squats:
bar x lots
45kg x 5
45kg x 5
65kg x 5
65kg x 5
95kg x 3
115kg x 3
135kg x 1
155kg x 1
165kg x 1
175kg x 1
185kg x 1
192.5kg x 1- PB
170kg x 2
170kg x 2
165kg x 2

Bench:
40kg x 5
40kg x 5
60kg x 3
60kg x 3
70kg x 1
80kg x 1
90kg x 1
100kg x 1
102.5kg x 1
105kg x F - bah, lost the line
82.5kg x 3
85kg x 3
87.5kg x 3

Prone DB rows:
3 sets of 8

Decent session, very happy with my squats. Bench was annoying but its so god damn humid I am getting fatigued far too quickly and I think thats part of the reason for my failed bench, I lost the line like a tit. Will be nailing far more very soon.
LukeCIcon...04-08-2011 @ 12:59 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		Wednesday 3rd August:

GHR:
2 sets of 5

Squats:
bar x lots
40kg x 5
40kg x 5
60kg x 5
60kg x 5
80kg x 5
100kg x 3
125kg x 3
145kg x 2
160kg x 2
170kg x 1
180kg x 1
185kg x 1
160kg x 3
165kg x 3
165kg x 3

Hanging leg raises:
3 sets of 10

Sumo Deadlift:
60kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
140kg x 1
140kg x 1
150kg x 1
150kg x 1
150kg x 1
160kg x 1
160kg x 1
140kg x 1
140kg x 1

Decent enough session, top squat wasn't anything special but I tried out doing a few more reps in the warm up. Depth is getting better every session, im getting good depth just about every rep now. Sumo form coming along nicely, im finding out my weaknesses and working on them.
LukeCIcon...05-08-2011 @ 15:38 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		Thursday 4th August:

Front Squats:
bar x lots
40kg x 3
40kg x 3
40kg x 3
60kg x 3
80kg x 3
90kg x 1
100kg x 1
110kg x 1 - PB
120kg x F
90kg x 1
90kg x 2
90kg x 3 - PB

Bench Press:
40kg x 5
40kg x 5
60kg x 3
70kg x 1
80kg x 1
90kg x 1
95kg x 1
97.5kg x 1
100kg x 1
102.5kg x F
80kg x 3
82.5kg x 3
85kg x 3

Front squats were fun and Im happy enough with 110 since I have never done them before, bench was beyond lame.

Friday 5th August:

GHR:
2 sets of 5

Chin ups:
2 sets of 3

Squats:
bar x lots
40kg x 5
40kg x 5
60kg x 5
80kg x 3
100kg x 3
125kg x 3
145kg x 2
160kg x 1
170kg x 1
180kg x 1
160kg x 3

Rack Deadlifts (pin lower than last week):
60kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 3
180kg x 3

Weak.
GettinFatStrongIcon...07-08-2011 @ 01:34 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq		why are you doing so many sets on squat, ur capable of squatting over 200 but your doing sets of the bar, multiple sets of 40 and 60kg, etc? why is this, are u injured or feeling prone to injury or what?
LukeCIcon...08-08-2011 @ 14:12 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		Well firstly I am capable of squatting over 200 but I have only ever done that in belt and knee wraps (205kg) or with a suit as well (240kg). But more importantly they are just warm up sets, the bar is pretty much just a stretch. Im not injury prone, I just feel much much looser and ready to lift once ive done them, especially now im squatting multiple times per week.

Sunday 8th August:

Squats (all with no belt):
bar x lots
40kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 1
150kg x 6 - 6 rep no belt PB

GHR:
4 sets of 5, raising the footplate each set

Chins:
2 ladders (1,2,3 reps)

Ultra rapid session, was decent enough.

Monday 8th August:

Squats:
bar x lots
40kg x 5
40kg x 5
60kg x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 2
140kg x 2
160kg x 2
170kg x 1
175kg x 1
180kg x 1

Sumo deadlift:
60kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
170kg x F

I am feeling so weak/out of form its not even funny.
GettinFatStrongIcon...12-08-2011 @ 15:21 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq		ah i see, and sumo deadlift is disgusting, tried it on a warmup set before.. 60 felt liek 120 lol
LukeCIcon...12-08-2011 @ 23:02 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		Sumo is tough as hell! I think its worth sticking with for another few weeks.

Ive not had the internet all week and I cant remember everything ive done. There has been some squatting and some floor press and some more sumo. Nothing exciting.
LukeCIcon...14-08-2011 @ 14:45 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		Sunday 14th August:

Front Squat:
bar x lots
40kg x 5
40kg x 5
60kg x 3
60kg x 3
80kg x 3
90kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1 - PB
110kg x 2
115kg x 2 - PB
120kg x 1, then failed second rep

Floor Press:
40kg x 5
40kg x 5
60kg x 3
60kg x 3
80kg x 2
90kg x 1
95kg x 1
100kg x F - totally screwed this one up
100kg x 1
80kg x 5
82.5kg x 5
85kg x 5 - 5 rep PB

Low Row:
4 sets of 10

Face Pulls:
3 sets of 10, hold at the top

Band pull aparts and pulldowns to finish.

Really happy with this session. First floor press top set apart it went really well. Felt much better. Im loving the front squats atm. Happy
LukeCIcon...16-08-2011 @ 00:03 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		Monday 15th August:

Squats:
40kg x 5
40kg x 5
60kg x 3
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 2
160kg x 1
170kg x 1
180kg x 1
185kg x 1
160kg x 3
160kg x 3
160kg x 3

Sumo Deadlifts:
60kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
170kg x 1
140kg x 1

An alright session. Squat form was sometimes better, sometimes worse. Had a weird sideways movement on deadlift, hard to describe. But basically I can do without it! For now im putting it down to my hip tightness. Doing some added ankle mobility stuff is already starting to pay off so fingers crossed the hip stuff will work just as well.
LukeCIcon...16-08-2011 @ 23:47 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		Tuesday 16th August:

Front Squat:
bar x lots
40kg x 5
40kg x 5
60kg x 3
60kg x 3
80kg x 2
90kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1
110kg x 2
115kg x 2
120kg x 1, failed 2nd rep again grrrrrr

Swiss Bar Bench Press (against 1 chain per side):
35kg x 5
35kg x 5
45kg x 3
55kg x 3
65kg x 2
75kg x 1
55kg x 2
55kg x 2
55kg x 2

Not the bets of days. I couldnt get the bar to sit right on front squat, my upper body is all bruised which makes me feel like a total pussy! Did the bench setup to help out my training partner to try and let him bench with his shoulder problems. But it was just too much crazynes for one bench, was too unstable. But lesson learned I suppose.
LukeCIcon...17-08-2011 @ 19:13 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		Thursday 17th August:

SSB Squats:
45kg x 5
45kg x 5
65kg x 3
65kg x 3
85kg x 3
105kg x 3
125kg x 2
145kg x 2
165kg x 1
175kg x 1
185kg x 1
190kg x 1
195kg x 1 - PB

Sumo Deadlift (1 added chain):
60kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
140kg x 1
140kg x 1
140kg x 1
140kg x 1

GHR:
3 sets of 5

Back extensions:
2 sets of 12

Really happy with the squat. Depth is getting better as well, a combo of mobility work and the front squats are doing the trick I think. Lower back was feeling a bit tight so I didn't do as many deadlift as I planned but they felt decent enough otherwise.
LukeCIcon...18-08-2011 @ 23:28 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		Thursday 18th August:

Back extensions:
2 sets of 12

SSB Box Squats (against 1 chain per side):
bar x lots
45kg x 5
45kg x 5
65kg x 3
85kg x 3
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2

Bench Press:
bar x lots
40kg x 5
60kg x 3
60kg x 3
80kg x 3
85kg x 3
90kg x 3
95kg x 3 (equal to PB)
80kg x 5
85kg x 5

Tricep pull downs and band pull aparts to finish.

Decent session. Speed squats made for a nice change, as did a bit of reps on the bench. I am currently trying to formulate a new plan to get my lifts moving again. I dont think following my brothers plan is working for me. So im going to adapt it to suit my weaknesses. There are bits of it im not really enjoying either so they will be changed as well. For example doing a daily max on squat all the time just doesn't suit me, I find it boring squatting between 180-190 all the time, hoping for a PB to come around. I will still do it regularly but Im not gonna stick to it religously. If it feels right to do a speed day, like today, I will or if it feels right to do triples instead of singles I will.

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