Just Another Unlikely Powerlifter
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| marc |  | ... | 11-11-2010 @ 12:34 |
 Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275670.0 kgs @ 103kgs UnEq | Great lookin training log great read, some nice pbs on different variants keep it up young man | ||
| LukeC | | ... | 15-11-2010 @ 00:55 |
 The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Cheers Marc. Im enjoying trying a lot of new stuff in training at the moment. Keeps it fresh. Friday 12th December: SSB Box Squat: 47.5kg x 5 47.5kg x 5 67.5kg x 2 67.5kg x 2 87.5kg x 2 110kg x 2 110kg x 2 110kg x 2 110kg x 2 Plank: 2 sets of bw x 40 secs Short but sweet deload session, nice and easy. Having not done planks in a good while these felt tougher than they should have! Saturday 13th December: Ab raises: 2 sets of 15 1 set of 15 + 5kg Bulgarian split squats: 1 set of 5 reps per side + 1kg 1 set of 5 reps per side + 5kg 1 set of 5 reps per side + 10kg Back raises: 1 set of 15 2 sets of 15 +5kg Bench: 50kg x 5 60kg x 5 70kg x 1 - paused 80kg x 1 - paused 85kg x 1 - paused DB Rows: 24kg x 8 32kg x 5 40kg x 5 Pull ups: 3 sets of 3 reps And for a little bit of prehab Front raises: 3 sets of 5kg x 5 Alternated with Side raises: 3 sets of 5kg x 5 Good solid session. Back into the heavy stuff on Tuesday for my final two weeks of heaving training pre-comp. | ||
| granty | | ... | 15-11-2010 @ 13:34 |
 hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | LOADS of hard work and volume hope the pb spree continues | ||
| LukeC | | ... | 22-11-2010 @ 01:08 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Post Edited: 22.11.2010 @ 01:11 AM by LukeC Aye it does Granty, long may it continue!http://www.youtube.com/watch?v=1AQ-kZIXDC8 Way behind on keeping this up to date. For now here is my pb squat from Tuesday, will do a full update tomorrow. | ||
| BigMacca | | ... | 22-11-2010 @ 10:47 |
 understanding of the sport, little he has. Member 798, 9942 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Nice squatting mate - Raw squats are the future  | ||
| MrSmall | | ... | 22-11-2010 @ 11:00 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Good squats mate! | ||
| LukeC | | ... | 23-11-2010 @ 00:16 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Cheers Smalls. And Macca raw squats are the future... the near future till I get back into my suit before my comp. Mega update: Tuesday 16th November: For warmup: Wide Grip Pull-downs: pin 4 x 10 x 2 Pull Down Abs: pin 2 x 10 x 2 Clean Pull: 40kg x 3 x 2, 50kg x 3 Squat: 40kg x 5 40kg x 5 60kg x 3 60kg x 3 82.5kg x 3 102.5kg x 3 122.5kg x 3 142.5kg x 2 157.5kg x 1 167.5kg x 5 - 5 rep PB Video in post above SSB Good Morning, close stance: 60kg x 8 80kg x 8 100kg x 8 - 8 rep PB Hells yeah nice raw squat PB. Wednesday 17th November: For Warm up: Wide Grip Pull Downs: Pin 4 x 10 x 2 Rope Push Downs: Pin 2 x 10 x 2 Pull Down Crunch: Pin 1 x 10, Pin 2 x 10 Bench Press: 40kg x 5 40kg x 5 60kg x 3 60kg x 3 70kg x 1 - paused 80kg x 1 - paused 90kg x 1 - paused 95kg x 1 - paused (This will be my opener) 75kg x 12 - 12 rep PB Band only Push Downs: 20 x 2 alternated with Band Overhead Extensions: 20 x 2 Pull-ups: 3 sets of 6 Saturday 20th December @ Spartan Perforamance, Up in the North East somewhere: SSB Box Squats against Light Bands (about 35kg of tension): 45kg x 3 45kg x 3 65kg x 2 65kg x 2 85kg x 2 105kg x 2 105kg x 2 105kg x 2 105kg x 2 105kg x 2 125kg x 1 135kg x 1 145kg x 1 - 1 rep band PB Deadlifts: 80kg x 1 100kg x 1 120kg x 1 130kg x 1 130kg x 1 140kg x 1 140kg x 1 150kg x 1 150kg x 1 160kg x 1 160kg x 1 DB Step Ups: bw x 8 per leg bw + 10kg DB’s x 8 per leg bw + 15kg DB’s x 8 per leg Started some GHR but my calve cramped so I abandonned that idea Cambered Bar 45 degree Back Ext: bw x 12 20kg x 12 - 12 rep PB 20kg x 12 Backwards Sled Drag, holding Blast Strap Handles: 80kg x 90ft 120kg x 90ft 160kg x 90ft - PB Good solid session. Tough stuff but felt good. Spartan Gym is awesome and well worth checking out if you live in the North East. It has EVERYTHING. It is run by Jack Lovett who seems like a top bloke. Deadlifts felt rapid and strong. Sled dragging nearly killed me, but in a good way. Sunday 21st November: For Warm up: Lat Pull Downs: pin 4 x 10 x 6 Band Push Downs: Mini x 10 x 4 Sit ups: 10 x 2 Speed Bench against 1 Chain per side: 40kg x 5 40kg x 5 50kg x 3 - paused 50kg x 3 - paused 60kg x 1 - paused 70kg x 1 - paused 80kg x 1 - paused Military Press: 30kg x 15 - 15 rep PB 30kg x 15 Face Pulls: pin 1 x 10 x 4 Nice quick speed session. | ||
| LukeC | | ... | 24-11-2010 @ 00:08 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Post Edited: 30.11.2010 @ 14:12 PM by LukeC Tuesday 23rd November:For Warm up: Lat Pull Downs: pin 4 x 10 x 2 Pull Down Abs: pin 2 x 10 x 2 Clean Pull: 40kg x 3, 50kg x 3 Squat: 40kg x 5 40kg x 5 60kg x 5 60kg x 5 80kg x 3 102.5kg x 3 122.5kg x 3 142.5kg x 2 162.5kg x 1 172.5kg x 1 - 1 rep PB 182.5kg x F - Stupid, stupid fail. Form not strength so went for it again... 182.5kg x 1 - 1 rep PB - woooooo nailed 400lbs 192.5kg x 1 - 1 rep PB Good Mornings: 60kg x 6 80kg x 6 100kg x 5 120kg x 5 - 5 rep PB Pull Down Abs  in 3 x 10 x 3Very, very happy with this session. Boom squat PBs. Definately good for 200kg with wraps, video to come soon. Wednesday 24th November: Missed out this session, dont remember it all but of note: Reverse band bench: 157.kg x 1 - 1 rep PB but then failed 162.5kg | ||
| LukeC | | ... | 24-11-2010 @ 21:08 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Video: | ||
| BigMacca | | ... | 25-11-2010 @ 10:40 |
understanding of the sport, little he has. Member 798, 9942 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Nice work Luke - Squats looking good fella | ||
| MrSmall | | ... | 25-11-2010 @ 10:51 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | That was 400lbs not 500 You are doing a lot of extra small bulls**t, should help fill in the gaps so to speak. Isn't the 192 a little high though? Or is it the vid? I'll give you the benefit of the doubt.. | ||
| LukeC | | ... | 25-11-2010 @ 11:05 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | MrSmall said:That was 400lbs not 500 You are doing a lot of extra small bulls**t, should help fill in the gaps so to speak. Isn't the 192 a little high though? Or is it the vid? I'll give you the benefit of the doubt.. Lol woops, got a bit carried away. 500 in knee wraps next year I reckon. And yeah the 192 is a little high but im still counting it. Next time I do some max raw squats 192 will be smashed to proper depth. | ||
| MrSmall | | ... | 25-11-2010 @ 11:09 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | http://www.sportivnypress.com/documents/73/htmlimport_270_kg_S... | ||
| LukeC | | ... | 25-11-2010 @ 11:56 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | That is similar to me, except im much more ripped. The 182 looks like good depth and the 172 looks deep so I think a big part of the depth issue for me was confidence (since each weight was a PB) and also tiredness which made it tougher to nail the form. All in all Im happy enough though. | ||
| MrSmall | | ... | 25-11-2010 @ 12:04 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Jack Lovett is two time England's natural strongest man btw. | ||
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