My Powerlifting journey
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| Greyphantom |  | ... | 04-03-2013 @ 16:10 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | squats DE squat WU 70x10, 120x8, 160x5 200x5 DE squat 145x3x3 GM 110x10 110x8 SLDL 160x10 160x9 oooouuuccchhh... wheres ET with his freaking magic finger... posterior chain well and truly fragged, trying not to throw up and seeing sparkles and heads pounding... Squats - feeling so easy and form is spot on for most part, last 2 of the 200 my back could have been tighter but it wasnt that bad... I didnt lose form and drove up from the hole with relative ease... feeling much more comfortable and faster which is nice... the DE work was great, fast and smooth and light... will work up with some more weight... GM - these felt really really good... pretty light and nice and tight... second set started seeing spots and felt my head start to ache a bit... weights going up... SLDL - yeah felt awesome, couldnt sit or stand after each set, was trying for 10 for both sets but just managed to get 9 on the second... glutes and hams creamed and was all I could do to get comfortable... actually strike that I couldnt get comfortable but managed to not cry while the weird feeling went away... another good day in the temple of iron, it pounded and beat me but I withstood and had a great session... there is NOTHING better than lifting atm... its going well and touching wood it will keep going like this... feeling well and truly shagged now but in a good way... I still have to try and drive in a bit to pick up my daughter but she may just have to walk home yet lol... | ||
| Greyphantom | | ... | 06-03-2013 @ 15:48 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | bench day ME bench WU 70x10, 90x8, 110x3 125x4 WGBP 110x5 85x11 Lying rope ext 35x9+1p, 1x8 Dips BW+5kg x7, 1x6 Dislocations bar + 5kg x3x15 felt really really good today... Bench - wanted 5 really but on the last one hit the j hook (rest for the bar on the rack) and it left a bit of a dent in the hand so racked it... good first 4 though paused too which felt strong, really thought about technique and made sure I tried to get everything dialled in... felt good and controlled and tight... WGBP - the 110 went up much easier than I thought it would, at least the first 4 did the 5th was a bit harder and thought about going for a 6th but held back, 85 flew up and was great but gassed on the 10th, managed to get the 11th with no trouble... Rope ext - felt much much better this week... better form and tighter control over the position of my arms/elbows so felt it working better too... upping the weight for sure on these... Dips - again flew through the first few and then pushed out a couple more... great little finisher to the chest routine imho... Dislocations - added some weight to the bar and dropped the reps to 15... makes a big difference and can really feel the shoulders working hard... feels great still and stretches it all out something awesome... Bench still finding hard but its getting there... thinking about it after the set of 125 I realised that I bench it for reps which is something I didnt think I would ever do as its always been a sh1t fight for me... and now its going up and up... felt great today... very good start to my training cycle and cannot wait to see where it goes... hopefully to plan  | ||
| Greyphantom | | ... | 08-03-2013 @ 18:00 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads day wooooot... Deads WU 110x2x5, 150x5, 180x3 205x5 165x3x3 Chins BW+5kg x1x6+1p, 1x6 BOR 150x1x8, 1x7 Facepulls 55x2x9 oooh baby... it just keeps getting better... really crappy day but the training just turned it around... Deads - everything was just ON today... from foot placement to sitting back nicely to power through the floor... all connected and made the top weight feel light... flew up and didnt use chalk at all... the speed sets (165) were nearly high pulls, I did reverse my alterante grip for the speed sets just to get some sort of balance going... freaking felt awesome... Chins - moving nicely along, full stretch to head almost hitting the ceiling and it is feeling it... got room for improvement still but given these are one of my worst exercises (along with dips, ohp etc) I am happy... BOR - oh ouch... loving these first set was really good but the last couple of reps on the second were a bit ropey... might leave it at this weight and work the form next week... we shall see... FP - used a bar this week and man it felt different, not hard but hit everything across the upper back... how I got the second 9 is a mystery cos after 6 I wanted to stop... Great training session, everything is well on track and its all working together... while the deads werent taxing they were way better than at same weight previous and much faster and easier... the accessory work is killing as it should be and seems to be working well... day was crappy as last night hit a pothole (again dammit, just when you think you have them all mapped a new one comes along) and it put a small hole in the tyre which meant that I had to pump it up this morning (slow puncture) to get the mrs to the station and kids to the bus... then had to wait for the mobile tyre chap to come out and replace it along with another that was quite worn (very smooth in places) that we were going to get done next week anyway... going to photo the potholes and send a bill off to the council... couldnt get into work which is no great shakes but that meant I could finish the hall ceiling painting work... wife is happy I hate it lol... | ||
| Greyphantom | | ... | 11-03-2013 @ 16:07 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats ME squat WU 70x10, 120x8, 160x5 190x3 210x3 DE squats 150x3x3 GM 120x1x9, 1x7 SLDL 170x1x10, 1x8 totally shagged now... totally... Squats - hmmm felt ok but not as stellar as previous sessions... felt a bit lethargic going in but managed to get up to max weight ok and form felt good but while it all went up ok it felt lethargic... still not wearing a belt atm but will start wearing it next week for the top set... DE squats - first set not as dynamic as it should be... but the next two were better... still not as fast as would have liked but good enough considering how meh I feel... GM - wow these felt good... lower back well and truly worked and tbh before doing them I didnt want to... but the quote on my wall made me and so glad I mtfu and got on with it... nice and strong and had me seeing stars... SLDL - again wasnt sure how these were going to pan out as by now was feeling shagged and head was aching slightly... got up to do the first set few deep breaths and BAM really good... freaking hurt but in a good way and felt really good doing them... second went just as well and after felt great that I had done them and not wimped out... however totally wiped now... vision is a bit blurry and feeling like I have a killer head cold... fighting the urge to throw up and generally just want to sleep... sigh... even though I was feeling meh I still enjoyed the session but could have pushed harder on the squats I reckon... damn feeling wiped out now... | ||
| Greyphantom | | ... | 14-03-2013 @ 16:37 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench day ME bench WU 70x10, 90x8, 110x3 130x2x2 WGBP 110x5 85x12 thats it... fvcking pants day, so much on my mind and just not feeling in a good place so training is affected badly, that and had to put off training yesterday as had to take car in to get sorted which left a fvcking hole in the pocket... then today just was rushed for time and in fact I am supposed to be doing something now but just cannot be fvcked... sigh... Bench - actually felt ok but again no energy and so very tired, not sleeping the best of late as a lot on mind and so making me slow and lethargic through the day... warm ups felt ok but the 110 felt a bit slow... 130 was actually pretty good but the second set was far better than the first... still a bit slow off the chest but just couldnt muster the power/strength for a speedy lift... WGBP - 110 I took it a bit wider than usual and it felt it... still a nice 5 reps but the 85 felt really fast and comfortable... after the main exercises were done just have no energy and just want to sleep tbh... hopefully will feel more up for things tomorrow... | ||
| LeedsMiniPower | | ... | 14-03-2013 @ 16:48 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | You should be on cloud 9 after your comp mate, well done. Which comp was it? | ||
| Greyphantom | | ... | 15-03-2013 @ 15:31 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | LeedsMiniPower said:You should be on cloud 9 after your comp mate, well done. Which comp was it? certainly am mate... it was the BPC raw qualifier/raw league comp at Genesis gym in London... really good comp and so well run... | ||
| Greyphantom | | ... | 15-03-2013 @ 15:31 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads Deads WU 110x2x5, 150x5, 190x3 220x5 180x3x3 Thats all folks... did try some chins with 5kg around my middle but got to 4 and just didnt continue, still sleeping like a b1tch which is to say not at all... wake up in weird postions and having vivid dreams... sucks but what can you do... Deads - warm ups felt awesome, actually got some speed on them and they fairly flew up... 190 just didnt feel heavy at all... I thought that 220 would be a bit more difficult as I wasnt using chalk but it was no bother and again smooth and fast... managed to tear a callus on this one though sigh... 180s were really good, very fast and everything is connecting technique wise... now if I can transfer this grasp of technique to the bench it will be awesome... tried chins and just wasnt in it... tbh I was almost going to have a nap about an hour before training... but couldnt as had to fit training in due to a bunch of other stuff I need to get done... hopefully will catch up a bit over the next week or so as the mrs is off on a business trip (no thats not to say shes been keeping me up at nights mores the pity ) so will get more sleep... still next week will keep on and see if I cant shake of this lethargy...still loving training by the way, cant wait to get at it, just have to adjust while I am on short sleep... | ||
| Greyphantom | | ... | 18-03-2013 @ 16:14 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats day Squats WU 70x10, 120x8, 160x5, 200x1 Belt on 225x3 150x3x3 GM 130x1x9, 1x8 SLDL 180x1x10, 1x8 ooooooooooooooooohhhhhhhhhhhhh ffffffffffarrrrrrrrrrrrrrrrk... wow so much better than last week, seem to have shaken the lethargy and head in much better place, fairly decent nights sleep last night too so bonus... Squats - warm ups felt awesome, nice and tight and pretty easy, even 200 felt really good... 225 for 3 and it should have been harder, started seeing stars on the second rep but thats cos I held my breath, 2nd and 3rd reps were deeper and quicker than the first... however did tweak my inner thigh a little on this but didnt feel it till the speed squats... they were all pretty good but not as quick as I would have liked as I was favouring my left leg due to inner thigh... by the end though it was feeling better... hot bath tonight and see how it goes... but really felt good... GM - wow these went way better than I hoped and felt awesome, had to really force out the last rep of each set and tbh wasnt sure I was going to make it on the last rep of second set lol... still did it and felt good for doing it... SLDL - really didnt want to do these but sucked it up and got on with it... first set had the bit in my teeth and caned it, number 10 was freaking hard but did it and paid... legs fried, hams and glutes numb for a minute then it hit and wow... second set I thought I got a nose bleed but it was just a runny nose lol... after just had to sit and make sure that a) my legs were going to work and b) I wasnt going to throw up... they were and I didnt lol... such a great training session, back now and seems have kicked whatever it was that was causing me to feel meh... so on and up and time to shine... | ||
| Greyphantom | | ... | 20-03-2013 @ 16:00 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench Bench WU 70x10, 90x8, 110x5 135x1+1f 135x1 WGBP 115x3 85x12 Lying rope ext 35x1x10, 1x9 Dips BW+5kg 1x7, 1x4 Dislocations bar +5kg x3x15 wow what a difference... felt much more up for it this week, no lethargy and a bit more sleep is making a big difference... Bench - felt really good up till the second rep of 135, first rep was easy, went up like it was on a rope, second got it off my chest and my quad/hip flexor cramped hard... was trying out a different foot plan, bringing them back a bit more to help get a better arch and more tightness, it worked but man holding the tightness for even two reps just not for me atm, will have to work on some hip flex maybe... second set of 1 went up really well and felt strong... feet a little more forward this time and no cramping just some tightness... WGBP - 115 felt fairly hard tbh, but went up easy enough, was going to go for a 4th but bailed... when I racked the weight caught the side of my hand on the j hook... ouch... 85 flew up and felt really easy... Ext - found my line on this and felt really good... tris were hurting after the second set and felt great lol... Dips - felt good but on the second set just lost all power and only managed 4... tris were really pumped and sore... Dislocations - yeah still love these really loosened me up and felt good... felt so much more into it this week, while I should have done better at least it was enough to progress for now... have had a very mixed couple of days and tbh life atm is sh1t but the lifting is going well and making me sane... well at least makes me act sane lol... onward and upward... | ||
| Greyphantom | | ... | 22-03-2013 @ 16:08 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deadlifts Deads WU 110x2x5, 160x5, 200x3 235x5 190x3x3 Chins BW+5kg x1x7, 1x5+1p BOR 150x9 150x8 Facepulls 55x2x9 wow quick workout today and still shaking lol... really wanted to stop after the BOR but took some MTFU and did the pulls... glad/sad I did cos they worked hard and felt great but hurt like a mother lol Deads - weight starting to go up a bit now, felt really good but not as fast as some other sessions... even though it was slower it felt easier if that makes sense... 235 just went up so well... the 190 sets were easy and fast, felt more in the groove this week but that could be because last week was so pants... Chins - still struggle a little with these... found a new grip position and it feels much better on the forearm but doesnt change the form much if at all... felt good but needs work BOR - these went far better than I expected tbh... first set was a surprise and the reps felt clean and form good... second actually went slightly better except this one rep when I hit my knee (facepalm lol)... Facepulls - was not going to do these as felt knackered... but after reading Doug Youngs quote thats on my wall I just cracked on with it... wow glad I did but man they felt it all in the middle of my upper back and through my traps... have only just stopped shaking now about 30 mins after stopping lol... deads day slain, back in bits and feeling great... wish I could train everyday but know it would kill me, well training heavy anyway... tore another callous today and its stinging a little but no blood... prob means I didnt train hard enough then lol... | ||
| Greyphantom | | ... | 25-03-2013 @ 18:49 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats... ME squats WU 70x10, 120x8, 160x5, 190x1x1 *belt on* 190x1x1, 220x1 240x3x1 DE squats 160x3x3 end... felt alright for most of today but had a few errands to run so had to train late, by the time I got to train was feeling a bit meh... Squats - started off pretty decent... but then when I got to the 190 I managed to tweak my lower back right above my glute, woo freaking hoo, managed to get the bar up and racked then put my belt on and did a second felt alright but a bit tender... 220 felt ok but really focussed on keeping it tight... 240 I wanted to get a set of 3 but back was not so much up for it... so just did 3 singles... keeping it really tight and making sure my form was really good kept things working... 3rd single was prob the best as I got more confident that my back wasnt going to collapse lol... DE squats - started a bit slow, but by third set the speed was up and felt way better, but back still a bit tender... thats all I had time and inclination for today... wasnt going to push GM or SLDL just in case... happy enough I managed to get the 3 240s but not so happy tweaked my back... its not too bad now and some stretching has helped a lot... bit more later and that should see it ok... pleased that the 240 didnt feel as heavy as I thought it was going to as well... | ||
| Greyphantom | | ... | 26-03-2013 @ 15:24 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench... (did sucketh) Bench WU 70x10, 90x8, 110x3 125x1 finished... Dislocations bar +5kg 1x1, 2x15 what a shocking day, have to cram a bit of training in this week as off at the end of this week as mrs is on holidays and we will be doing family stuff... bench - warm ups felt ok but def felt my lower back when trying to arch... target was 125 for 2 sets of at least 4 but on the first one just couldnt maintain form or technique, back was killing... everytime I tried to form the arch it would pinch and be painful and during the lift too much shifting to get comfortable... funnily enough after 125 I tried to do a deadlift and nothing, it was fine... ah well will stretch it out over the next week which is now a rest week of sorts for me and see how it goes come the return back to training... really peeved tbh, but not much I can do... | ||
| Greyphantom | | ... | 27-03-2013 @ 18:05 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads... Deads WU 110x2x5, 150x5, 190x5, 230x3 255x3 210x3x2 Chins BW+5kg x1x7, 1x6 end... very hesitant today tbh, back is still a bit sore and niggly so taking on deadlift day was a bit of a long shot... but since its the last one before a two week break (approx depending if I can get a couple of training sessions in) as the wife is off and we are doing family things (sigh) I thought WTF lets get it done... glad I did... Deads - first couple of sets just light at 110 to see how the back went, it was fine till I hyper extended at the top then it hurt not a lot but enough to warn me off... proceeding sets were pretty good although I didnt use much power tbh as I didnt want to aggravate anything but the bonus was it made my hyper aware of technique and form so these were spot on... top set of 255 was awesome, no strain at all and felt lighter than 200 used to even going "slow"... well happy with deads atm... the fast sets of 210 I did with much more speed as I was a bit more confident, not enough to be stupid lol but enough so that I put more power into the reps and they were fast and clean, very pleased... Chins - weirdly these affected my back more than deads as it stretch the crap out of it... at least thats my take... both sets felt good and strong and again easier than it ever has, I was actually going quite fast on the reps on the second set which was very pleasantly surprising... stopped after these due to time contraints and the fact that my lower back is now a bit achey... Better day today which is good... will be a bit quiet over the next fortnight as the mrs is off and we will be doing a few family things... so never fear would leave you lovely lot without me lmao... when I get back will be full on training mode for sure, going to help out at the folkestone comp and then have a course to go on re coaching and then off to the European champs in June... game face will be firmly on as I want some good numbers, nay I WILL get some good numbers... | ||
| Greyphantom | | ... | 16-04-2013 @ 15:55 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats ME squats WU 70x10, 120x8, 160x5, 200x1 *belt on* 220x2x2 ME squats 150x3x3 thats all for today... oh hell yeah, it feels so good training again, at first my back was pretty sore probably as a carrier over from saturday and catching people squatting or having weights dropped on me but after the first warm up it felt alright... Squats - felt good the first set of 220 was a bit loose and I had to get my lifting head on, second set felt way better, tighter and much easier and more in control... felt nice and strong... pretty sure I will pay for it tomorrow and thu, but kept it light and easy... stars were seen and queasy felt lol ME squats - first set a bit wobbly, next two were fast and smooth... finished after this thank god, def feeling it and just after two weeks... left GM and SLDL today as backs a bit stressed... no problems though, training firmly underway again and LOVING it... | ||
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