REGISTER
 
You are here: Home → Forum → Training Journals → Just Another Unlikely Powerlifter

Just Another Unlikely Powerlifter

12345678910 ... ... 2829303132333435363738

lil_leeIcon...30-09-2010 @ 23:33 
anti-social, except when needs help to put suit on
Member 607, 2803 posts
your apretty stong squatter luke...

what class do you lift in?
LukeCIcon...30-09-2010 @ 23:42 
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		Cheers Lee, not so bad yourself!

I lifted in the 75s in all of my comps until the Brits this year when I moved up to the 82.5kg class. Happy

Best squat in the 75s was 222.5kg single ply + wraps, best in the 82s is 240kg single ply plus wraps.
LukeCIcon...06-10-2010 @ 00:08 
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		Friday 1st October:

Speed Squats (plus two chains per side):
60kg x 5
80kg x 5
100kg x 5
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2

Back extensions:
bw x 10
bw x 20
+10kg x 10
+10kg x 10

Leg Press

Glute bridges:
Up to 80kg x 10

Reverse lunges:
10 reps per leg, 3 sets

Saturday 2nd October:

Speed bench (against red mini bands):
40kg x 5
50kg x 5

Pendley rows:
40kg x 10
40kg x 10
50kg x 10
50kg x 10
50kg x 10

Reverse flyes:
5kg x 10
5kg x 10
5kg x 10

Monday 4th October:

SSB squats (with reverse green bands):
40kg x 5
40kg x 5
80kg x 5
80kg x 5
100kg x 3
140kg x 3
180kg x 1
200kg x 1
220kg x 1
237kg x 1

Good Mornings (with reverse green bands):
100kg x 10
100kg x 12
100kg x 12

Gymnastic ring leg raises:
bw x 5
bw x 8
bw x 8


Lots of really goods stuff here. Especially the squats. Happy Also lots of new assistance stuff which will really help with so of my weaknesses.
I am expecting a big numbers on squat raw, in knee wraps and equipped over the next few monts. Boom time!
Tom_MartinIcon...06-10-2010 @ 01:52 
Avatar
No one believed him anyway.
Member 958, 11411 posts
SQ 410, BP 215, DL 425
1050.0 kgs @ 100kgs UnEq
LukeC said:Cheers Lee, not so bad yourself!

I lifted in the 75s in all of my comps until the Brits this year when I moved up to the 82.5kg class. Happy

Best squat in the 75s was 222.5kg single ply + wraps, best in the 82s is 240kg single ply plus wraps.


Don't you use briefs Luke? Why aren't you taking every advantage! You should be in triple ply!
BigMaccaIcon...06-10-2010 @ 10:19 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Lots of solid graft there Luke, will be good to see the PB's smashed soon Happy
LukeCIcon...06-10-2010 @ 16:38 
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		Tom, all in good time my man, all in good time. Cant just throw on extra kit without the strength, took me long enough to get a decent amount out of my centurion. Now im thinking of retiring that suit, getting a super cent and building it from there, adding briefs, going multiply on the suit etc.

And cheers Macca, Im thinking 2011 could be a good year for me. Happy
LukeCIcon...10-10-2010 @ 19:26 
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
Post Edited: 10.10.2010 @ 19:27 PM by LukeC
Man I need to stop forgetting to update this.

Wednesday 6th October:

Bench:
40kg x 5
40kg x 5
60kg x 5
60kg x 5
70kg x 3
80kg x 2
90kg x 1
100kg x 1
105kg x 1 - 1 rep PB



107.5kg x F

Pullups:
3 sets of 5

alternated with

Floor press:
60kg x 6
80kg x 6

Friday 8th October:

Squats (Plus two chains per side):
Bar x 10
60kg x 5
80kg x 5
100kg x 5
130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2

Deadlifts (from 1.5 inch defecit):
60kg x 2
80kg x 1
100kg x 1
120kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1

Kettlebell swings:
12kg for 3 sets of 10

Good training here. Im happy with the bench PB, I should have gottent the 107.5kg but bottled it a bit and I think the 100 and 105 took it out of me a bit. Lower body stuff went well on the Friday, I love using chains on squat. Happy Deadlifts stood on a block were tough but I think I could benefit a lot from adding these in now and then since my main weakness is off the floor.
good4gainsIcon...11-10-2010 @ 08:54 
Avatar
good with physics, not so with grammar
Member 900, 2544 posts
SQ 300, BP 220, DL 350
870.0 kgs @ 95kgs UnEq		Nice bench press PB, it looked easy too!
LuuuuuukeyIcon...11-10-2010 @ 10:38 
Avatar
Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
Post Edited: 11.10.2010 @ 10:38 AM by Luuuuuukey
Nice work with the bench PB Luke!
LukeCIcon...11-10-2010 @ 23:31 
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		Cheers guys. Happy

Monday 11th October:

Squat:
30kg x 5
40kg x 5
40kg x 5
60kg x 3
60kg x 3
90kg x 5

Reverse lunges:
10 reps per side

Alternated with

Gymnastic ring leg raises:
3 sets of 5

Ultra light deload session today.
LukeCIcon...13-10-2010 @ 22:38 
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		Wednesday 13th October:

DB Bench (fat dumbell):
10kg x 8
20kg x 8
20kg x 8

Band push downs (mini-band):
3 sets of 20

Pull ups:
3 sets of 3

Another light deaload session. Testing out having a deload week then back into some big weights next week.

Also decided Im gonna go for the GPC Push Pull comp in December. Going to try and nail 100kg+ raw and a 500lb+ deadlift. Happy
LukeCIcon...16-10-2010 @ 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		Final deload session.

Friday 15th October:

Jumping onto box, about waist high
7 sets of 2

Bulgarian Split Squats:
3 sets of 5 reps on each leg

Gymnastic Ring Push-ups, feet elevated:
8 sets of 3

Lat Pull down:
5 sets of 8, increasing weight each set

Standing Band Only Single Leg Leg Curls with Mini Band:

2 sets of 25 reps per leg
LukeCIcon...20-10-2010 @ 23:40 
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 18th October:

Rack squat:
40kg x 5
40kg x 5
60kg x 2
60kg x 2
80kg x 3
100kg x 3
120kg x 1
140kg x 5 - deafualt PB

Zercher Squats (Plus 2 Chains per side):
3 sets of 47kg x 8 - deafualt PB

alternated with

Full Contact Twist:
3 sets of bar x 6 per side

Wednesday 20th October:

Close grip Incline Bench:
40kg x 5
40kg x 5
50kg x 3
60kg x 3
70kg x 3 - deafualt PB
75kg x 1
80kg x 2 - deafualt PB

3 board bench press (Against red mini-band, plus one chain per side), close grip:
40kg x 8
45kg x 8
50kg x 15 - deafualt PB

Alternated with

Pull ups:
Set of 5, 4, 3

Then two sets of lat pull down and a set of band overhead extensions.

Two good sessions. Lots of new exercises, all hitting my weakenesses on squat and bench and I think this will pay off come comp time next year. Happy

Once I get the entry form through for the GPC push-pull comp I will be sending the form off for that and going for it. No weight cut so I will probably be in the 90kg class but im hoping for PBs on bench and deadlift. Happy
shanejerIcon...20-10-2010 @ 23:49 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq		big session mate, always wanted to try some board pressing myself!
LukeCIcon...21-10-2010 @ 10:18 
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		Thanks Shane. Happy

God a vid of my rack squats.

12345678910 ... ... 2829303132333435363738

You are here: Home → Forum → Training Journals → Just Another Unlikely Powerlifter
RETURN TO TOP
© Sugden Barbell 2026 Privacy - Terms & Conditions