My Powerlifting journey
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| Greyphantom |  | ... | 17-09-2016 @ 20:32 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Lifting day 2 BP WU 40x2x5, 60x5, 80x3 90x3x5 Flyes 20x3x10 SLDL 140x2x5 Rev BOR BWx2x8 EZ curls 40x18 40x14 40x11 another deload day... BP - just flew but then it should, weight felt really light and snappy... did it paused for each rep to really focus on drive speed off chest and it went well... Flyes - felt light too, stretch at bottom was the focus and man it stretched... t1ts fell off I am sure... Rev BOR - felt easy and really good Curls - ok felt these a lot... strict as possible and slow negatives... started easy and felt light but biceps were screaming by the end and each set after was just hurty... good little deload and all weights felt easy and light... bw this morning was 117.3kg which was a surprise as I have been building some things at the house and have been sweating profusely having to use 3 shirts each day, sod this hot weather... food was increased though as burned off quite a few more cals than usual... water intake was also up... resume as normal next week... | ||
| Greyphantom | | ... | 19-09-2016 @ 17:05 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench 1 BP WU 40x2x5, 60x5, 80x4, 100x3, 115x1 125x2x5 125x6 Spoto press 115x3 110x3 105x3 Dips BW+12.5x10 BW+7.5x12 EZ curls (3-4 sec negative) 45x15 45x12 45x10 wow... really good session today, give that I trained on sat and did bench and curls then did not expect it to be so good... BP - warm ups felt awesome, set up was locked down tight and really good... felt like I had a springboard to help move the bar off my chest... 125 felt as easy as the 90s did on saturday, not as light but def easy smooth and fast... stalled a little on the last set as wanted a couple more reps but 6th was slow... felt really good though... Spoto - not light but really good reps... felt my chest working hard and after these very sore... Dips - felt better than before and really good... chest def done after this and tris got a bit of working too... felt much smoother than previous too... EZ curls - after doing these sat I was not looking forward to them today tbh... still cracked on and the negatives kill... man the bis were screaming and so much sore... really happy with todays session... went really well and felt really good... set up on the bench is getting there finally and hopefully have locked that away to make sure I get it the same every time... squats tomorrow... | ||
| Greyphantom | | ... | 21-09-2016 @ 17:44 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats Squats WU 70x2x5, 120x5, 160x3, *belt on* 200x2 215x3x5 Front squats 150x3 150x0 Lunges missed GHR BWx8 BWx7 BWx6 started pretty well... bit tired even though sleeping pretty soundly of late, that could be why though... too much solid sleep and not used to it... Squats - ok this week was working on the form change to go down more than back... warm ups felt really good and just worked it to lock it in... first set (video) worked the same thing... first rep great felt ok... second rep ok not so good here felt a twinge in my groin and made a quick d to continue on... 3rd and 4th rep was ok but 5th a bit high... I think I forgot to sit down more and got confused so went down and tried to rectify it or something... still got some work to do on the quads... 2nd set I decided to give it a go... felt ok... kept everything solid and groin felt ok... 3rd set I felt tighter and managed to get the 5 was hoping for 6 but groin a little tight so bailed... quads were feeling it a lot today... FS - first set... set up nice and tight and felt good... first 2 fine, 3rd I let my breath out and got too loose and felt my groin pull a little again... dammit... 2nd set set up for the lift... went down started to drive up but nope let it back down to the safeties... left it there Lunges - left these as well as just dont want to aggravate the twinge... GHR - holy cow... these felt great today, hams and glutes caned and feel it... nice reps... sore hams and glutes... ah balls... was feeling pretty good till that slight twinge... little bit stiff now but not overly sore... so hopefully just a tweak that will be all good... can be hard making the call to continue on or stop when you tweak something as sometimes I feel we often use it as an excuse to stop... but conversely we can push too much and end up quite poorly... feel I did ok today... quads and glutes/hams are very sore... as in worked hard... | ||
| Greyphantom | | ... | 22-09-2016 @ 21:17 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench 2 Inc BP WU 40x2x5, 60x5, 80x4 95x2 105x6 87.5x11 82.5x11 CGBP 85x3x10 Flyes 30x8+1p 25x14/3/4 R/P Lat raises 20x2x12 well bit of a decent session, flyes fell apart though... Inc BP - felt pretty good this week... warm ups were good, top set felt good and strong... happy with the down sets too, chest was humming a bit after... CGBP - holy cow did NOT expect to pull off all 3 sets at 10 reps today, first set felt a little heavy... 2nd set was expecting reps to be down but set up was better and nailed the 10 reps easier than the first... odd... then the 3rd well again was thinking will get close but not quite there... again though good set up and just pushed them out and felt great... chest and tris were feeling it by the end though... Flyes - ok this is where it fell apart a bit... first set did not get the reps was after and chest was really aching... second was rest/pause and ffs killed me... got the first bit ok, made the mistake of resting the weights on my thighs and getting back into position was a bit more difficult than I expected... only managed 3 reps so put the weights down and then went again and got 4... damn that was tough... chest was feeling well beaten at this stage... Lat raises - oh yeah felt these as well... first set had side delts on fire... second just killed them more... pretty good workout today... bit late as had a bit to do at home... sleep last night was tough, legs were so sore from training quads hams and glutes were a mass of ache... finally nodded off after midnight some time... but woke a few times as couldnt find a comfy position for my legs... stupid legs... training feeling good atm... | ||
| Greyphantom | | ... | 23-09-2016 @ 18:50 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads Deads WU 120x2x5, 170x5, 210x3, 250x1 275x3 Def Deads 245x5 BOR 162.5x10 130/100x13/11 (drop set sort of) Seated rows (1min rest, 2ct squeeze) 120x3x15 oh Dig is a barsteward... damn it was a good one... back is in bits... started the session not feeling so energetic, its been a long week... Deads - warm ups were crash hot... by the time I got to the gym I was feeling much more up for it... 170 actually felt better than 120... 250 went up quick and felt good... 275 first 2 reps were great, well on line and set up was nigh perfect... 3rd rep was a little off line so was a little slower than I would like... felt good though... Def Deads - yeah its a long way down to that bar the first rep... but after that went smoothly enough... felt strong once I got the movement right... BOR - really went well... bit surprising as I thought it would be more of a struggle... 10th rep on the first set was a bit ropey though... the 130/100 set went far better than I thought it would... back was not happy though... Seated rows - yeah great... first set went well enough got all 15 well in and good squeeze... back p1ssed off by this stage... second set was harder and tbh I didnt think I would get all 15 here... but made it just... 3rd set was really tough even to start... had to take a couple of breaths at 8 and then 12... but got it and man it was sore... combined with 1min rest was brutal... yeah done actually went really well... back is in bits now and after the 275 set of deads I had to pull off a callus as it was in danger of tearing... done chalked up and cracked on and it was all good... food time soon and then sleep... mrs is back tomorrow and by god she had better be impressed by the work on the house... dammit... | ||
| Greyphantom | | ... | 27-09-2016 @ 19:23 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench 1 BP WU 40x2x5, 60x5, 80x4, 100x3, 115x2, 125x1 132.5x5 122.5x7 115x7 OHP (c75s) WU 45x10 55x2x15 55x12 Dips (2mins) BW+15x8 BW+10x10 EZ curls (90s, 3-4 sec negative/switch to normal to make the 15 reps) 45x15 45x13/2 45x11/4 oh jebus... jebus holy hera... BP - def found a good set up and groove on this.... Digs advice about up on traps, flare elbows slightly more and get back tight is paying... warm ups felt awesome, 125 fastest and lightest its ever been... hit the 132.5 and got all 5 very nicely... 5th a bit slower than the others and tbh I should have gone for a 6th in retrospect... made up for it on 122.5 by getting the 7th but that was it as it was tough... 115 another good set but again only the 7 there today... chest felt pretty good after... now sore af... OHP - jebus Dig 75s really... got the first set well enough, felt good... second set last 3 were a bit slow and tough... last set I was thinking I would make another 15 but got to 10 and it was like nope wall coming... shoulders felt pretty pumped after... now sore af  Dips - died a bit of a death on these... supposed to hit 10+ on the first set, got to 8 and that was tough enough... did manage it on the second set though... chest done... EZ curls - oh ffs... the negatives kill me and then short rest period... yeah awesome... arms screaming... first set hit 15 with the slow negs ok... second set it was just so freaking hard and only managed 13... the 2 extra to make reps to 15 were actually still really hard, I thought they would be easier... nope... last set I was just going to bang out 15 normal reps... was... then I thought well been slack and now its pay back time... so went for as many neg reps as poss, managed 11 which was a huge surprise... last 4 were dug from deep inside... arms fvcked... wow good session and bench seems to be hitting a stride atm... training is feeling very good and I am really enjoying it... even though its kicking my ar$e its as its meant to be... | ||
| Greyphantom | | ... | 28-09-2016 @ 17:58 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats Squats WU 70x2x5, 120x5, 160x3, *belt on* 200x2, 215x1 230x3 Front squats WU 130x2 150x2x3 2ct front squats 120x3x3 Lunges 90x8 80x9 70x10 well a really sh1tty start to the session tbh, by about 1330 I was feeling pants, dizzy, sick, light headed... took my monster then just didnt feel any better... had to train at 1430 though as had to pick up the boy from school as he had a detention... just dont... sooo thought fvck it, kill or cure... tbh not sure which one it did lol... Squats - ok feeling pants... did first warm up, felt ok, second the same if not a little better... 120 flew and felt good starting to feel a bit better... 160 was nice and easy and felt a lot better... 200 nice 2 reps there and starting to get head into the squats rather than thinking about being sick... 215 felt good and 230 well... went better than expected, still sitting more down than back so felt it much more in the quads... @Dig I think here I would have attempted another set of 3 at 230 if you had asked... not sure I would have got all 3 but sure as hell would have given it a go... first two felt pretty quick last one a smidge slower but not bad... quads def feeling it more with the new form... FS - did a quick warm up set to get the feel and transition better... I think it paid off tbh as managed to do quite well on the 150 sets and it felt better... still got work to do on my technique though... quads took a battering... 2ct fs - really... sigh... actually went pretty well... hit me hard though... weight wasnt too bad but making sure all technique points were addressed took some focus and a little pain lunges - the devils work these... balance took a bit to get right... but once I was in the groove it felt ok... quads got smashed and felt so sore... prob a bit conservative with 90kg but wanted to make sure I got them right, still caned me though... holy bat cr4p batman... legs def feeling it more this week... certainly looked bigger and felt tight/swollen... more quad emphasis is a good thing the coach tells me... we shall see got a good nights sleep last night... a mate is using some gh and tells me that the rest is better and wake up periods not as often and even then its straight back to sleep... huge boost... although still feeling a bit tired but prob cos I... um he is not used to sleeping so much so soundly bench 2 tomorrow and deads on fri... oooooh deads... cant wait... sort of... | ||
| Greyphantom | | ... | 29-09-2016 @ 18:17 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench 2 CGBP WU 40x2x5, 60x5, 80x4, 100x3, 110x2 117.5x7 105x10 Incl Press (2min) 90x8 90x5 DB press (c75s) 30x17 30x10 30x7+1p Side raise 20x17 20x14 oh ffs bring on the pain... CGBP - yeah went pretty well... using the same back tightness set up as with bench makes this much more stable and feel like can get more drive off the chest too... first top set went really good... second was a bit better I think... Incl press - first set went really well but the second hit a wall... prob more mental than physical tbh... was going quite well but then bam... just nope... chest feeling a bit tender and tris pumpy... DB press - wasnt sure how this would go... turns out pretty good... first set flew and felt great... 17 was about it though... second set was a bit harder but short rest meant less recovery... last set I really tried to hit that 8 but just could not quite lock it out... chest was goosed after these... really sore... Side raise - yeah so just to make sure not only my chest and tris were feeling it he threw these in... oh yeah delts a bit sore after these... good session feeling nailed... seem to be on a bit of a run atm and keeping it going as long as I can... food is going in a treat... but I could be eating a bit more tbh... deads day tomorrow... oh yeah... looking forward to it... and not lol... | ||
| Greyphantom | | ... | 30-09-2016 @ 17:59 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads Deads WU 120x2x5, 170x5, 210x3, 250x1, 270x1 290x2+1p SLDL 210x6 Tbar rows 100x14 90x15 Rack chins/rev bor BWx12 BWx11 BWx9 oh wow... upper back is pumped and sore... hamstring seems to be pretty much healed as there was no problem with either deads or sldl... Deads - warm ups were awesome... got a good groove and set up was spot on... 270 went up really well and was hoping for a good top set... 290 loaded and first 2 reps were good... last rep went slightly off line and I ended up not locked properly at the top, hips went through fine, but shoulders were hunched and chest caved so not a lift... dammit... SLDL - was going to go 200 but as 210 was easier to do on the bar thats what I did lol... got a good 6 and tbh probably could do a bit more weight there as well... Tbar rows - wow these hit my upper back really hard and felt so good... pump was awesome and back sore... Rack chins - yeah ok, add more pain... good sets and really targeted the back well... was a good session today, not quite as good as I had hoped for but still got some work done... been a pretty decent week of training tbh... long may it continue... | ||
| Greyphantom | | ... | 03-10-2016 @ 18:55 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats Squats WU 70x2x5, 120x5, 160x3 *belt on* 200x2, 220x1 235x3 2ct paused 210x5 my legs are fvcked Front squats WU 120x2 162.5x2 (elbows dropped on 3rd so had to let it go) 152.5x3 Lunges 95x10 85x11 GHR BWx11 BWx10 oh jebus... wtf has he done to my legs... Squats - warm ups went awesome, felt brilliant... 235 got under bar locked nice and tight and down into the hole... fvck a wobble... dammit, up out of the hole not as fast as would like... ok keep tight... down BAM, much better and again for the 3rd... recovered nicely and with the more straight down approach quads getting a kicking... 2ct - felt good, nice and tight at the bottom and pushed out the first 3 well... got 2 more and was well happy, doubt a 6th was there tbh as legs were really fvcking sore and starting that buzzing thing... front squats - oh jebus... did the 120 to get the form in... the first 2 reps on 162.5 felt great, I remembered to keep my elbows up and everything locked in and looked up, 3rd rep not so much... little bit p1ssed with myself tbh... stupid lapse and shouldnt have happened... legs even worse... loaded the 152.5 and nailed a good 3 reps... lunges - proof that Dig is a real sadist... but surprisingly they went better than I thought... oh yeah the quads were just on fire but def know there is more there to go on with... quads were pretty much done at this stage, just standing was a feat... ghr - dammit Dig... 1 or 2 sets to failure he says, knowing full well I will opt for 2... oh god these were awesome but totally finished me off... great session today, felt it working hard and so so good... couple of things to work on though... quads are buzzing and sore... going to be a fun sleep tonight... | ||
| Greyphantom | | ... | 05-10-2016 @ 18:30 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench BP WU 40x2x5, 60x5, 80x4, 100x3, 115x1, 130x1 140x3 2ct paused bp 115x2x5 115x7 Inc BP 80x3x8 80x11 Dips BW+5x2x10 BW+5x8 DB preacher curls 25x9 20x16 20x12 wow, great session but severely p1ssed that I gave up on the 4th rep on 140... sigh... not sure which is worse, knowing that I could have pushed out an extra rep or me thinking of @Con and him shaking his head saying not working hard brah BP - warm ups were on fire, 80 felt like 40, 100 felt like 50 and 115 just flew... set up really clicking now and I feel I have a much better platform to push against and get the bar firing up... however 130 was a step back as set up was not quite spot on, rectified for the 140 and first 2 went up much easier than expected, not very easy just better than I was thinking they would... went for the 3rd straight away no breath and bam up a little slower but still really well... then racked the bar... 1... 2... 3... awww.fvck it I should have done 4 as I know I could have pushed it out... dammit... still really good benching I felt... 2ct - tbh I was thinking Dig was just doing some crazy talk... but first 2 sets went well and felt good... chest started hurting and on the third set I managed 6 but instead of giving in I squeezed out the 7th cos I was a little p1ssed I didnt on the BP... felt good and chest was aching... Inc bp - oh man these flew... again I thought the man is insane 4 sets at 80 after all the previous stuff... pffft... but cracked it and how... reps were fast smooth and never in doubt... felt great... Dips - first 2 sets went great last set was where I hit the wall... just couldnt crank out the last 2 reps to make it the 3 sets of 10... still felt good and tris got a kicking too... chest well done by now DB preacher - oh son of a... first set was a bit tough... felt heavy tbh... managed 9 but arms goosed... dropped to 20 and holy cow arms on fire... third set was about the same really... good session but as I said really miffed I didnt go for that 4th... I think when the 3rd was a bit slower I just automatically racked the bar... need to break that habit and just push it hard... chest and arms feeling sore and trained... | ||
| Greyphantom | | ... | 11-10-2016 @ 18:48 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench 1 CGBP WU 40x2x5, 60x5, 80x4, 100x3, 110x2 120x2x5 107.5x9 OHP WU 50x8 60x2x12 60x14 Flyes 30x11 22.5x18 TPD 35x25 35x22 35x19 wow... been really ill the last 3 days, missed training friday cos of it and didnt eat from fri lunch to monday lunch really... sun slept pretty much all day really... was miffed as had a good dead session planned and managed to get to 119kg on fri morning... heaviest I have been and leaner than I have been too... which is not saying I am lean just not as fat... CGBP - warm ups went really well... 110 felt very good and easy... both sets of 120 were strong and fast and smooth... def had more on both sets there... 107.5 started brilliantly but at about rep 6 got that burning tingly feeling in the palm of my hand and so stopped at 9... just happens when I hit the nerve cluster which is a pain... OHP - very happy with these today... surprised myself a bit tbh... fast easy reps and smooth... shoulders got a good beating and felt great... happy with these... Flyes - 30 def felt better today, but 11 was it, and only just... 22.5 felt so light and fast... managed a good 18 but that was about it there too... tpd - might have gone a bit light on these tbh... again bit of a surprise getting more reps each set than I expected... tris got a great pump and very sore... really good session today... felt working well... chest and tris pumped... @RACK my mate started the sdrol... that combined with mtren holy fvck... focus to the power of focus and the aggression is simmering... hes looking forward to seeing what it produces in the next 4 weeks... | ||
| Greyphantom | | ... | 12-10-2016 @ 18:09 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats Squats WU 70x2x5, 120x5, 160x3, *belt on* 200x2 222.5x6 210x7 FS 135x6 125x6 2ct FS 125x3x3 GHR BW+5kg x9 BW+5kg x7 well first off last night had a terrible nights sleep, had a shake really late (for me) and went to bed less than an hour later which played a bit of havoc with the belly, rennies and sitting up to let it settle till 0230 then finally sleep at 0245... up again at 0530 to get the mrs to the station and kids up for the day etc... woke once sort of after 0245 and felt awesome, no aches, pains or belly issues and had a quick thought that I might actually be dead at that stage but just reveled in feeling good... Squats - warm ups were literally nothing... 160 was the easiest its ever felt... 200 just ridiculous how light it felt... 222.5 felt a little more weight and first 4 flew up, got a bit light headed then but managed to crack out another 2 before I had to rack the bar... def had a 7th there I reckon... probably... 210 I felt meh before but when taking the bar it was like game on... first 5 went no problem then the next 2 were a bit slower and 7th was def harder... maybe an 8th, but really not sure... would have been a grind... happy enough and pretty much at this stage done, just knackered... but pushed it to see how far I would get... FS - oh god I am technically awful at these... weight felt fine but after about rep 4 or so I try to get the breath in and it all goes loose and elbows drop etc... managed to get the 6 at 135 but the last one was def horrible... 125 went better but again on the 6th just meh... quads at this stage were not happy... 2ct fs - really Dig... really... ffs... 125 again but this time with only 3 reps I focused a lot more on keeping the form and technique tight and it went much better... good and deep and legs really loved it... no... no they didnt but the sets went well and felt them working great... GHR - to add insult to injury add a fiver and knock out some ghr... went well but man they smack your ar$e and hams... tbh did not think I would make it through the whole workout today... but after each exercise just carried on... glad I did and it feels great... well except for the legs... they feel a bit sore... sleep tonight will be good I am thinking... | ||
| Greyphantom | | ... | 13-10-2016 @ 18:10 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench 2 BP WU 40x2x5, 60x5, 80x4, 100x3, 115x2 127.5x4+1p 127.5x5 127.5x3 Spoto 100x7 done... ffs, worst session I have had in a while... sleep last night was off and on, thought I would be sleeping sound but then be awake, just nod off the mrs would move and wake me so that was that for a while then indigestion again ffs... food has still not been going in so well as prior to last fri... arrrgghhh... BP - warm ups started ok... 60 felt a little twinge in both elbows but 80 felt strong and solid not a single issue... 100 felt pretty good too... 115 not so much and tbh thought would not hit the top sets... first set I cant believe I got the first 4 as head was just all over the place... last one I bailed on really and got a bit miffed... 2nd set was much better and first 4 reps quicker and solid... last one a little tough but still solid... final set (which should have been 3 of 4) just all over the place again... elbows in particular were hurting on the reps and on the 3rd I just gave it up as lost tbh... left elbow in particular is not happy... havent been taking my joint supps (otc or otherwise) since last fri as just not been feeling well... so going to reintro those... Spoto - so like we all should do and throwing sense out the window I cracked on to see if I couldnt salvage anything... 100kg felt light and I was feeling positive... got to rep 4 and that just fvcked off right quick, elbows again and its weird as its directly below the elbow on the forearms and in the joint... so knocked out 7 reps and left it there... me done... dammit... feeling better in terms of that whatever it was I had... appetite is coming back and food going down better today but sleep is meh, not enough food going in and its p1ssing me off tbh... ah pants... | ||
| matthewvc |  | ... | 13-10-2016 @ 23:09 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | I always enjoy reading your detailed and entertaining descriptions of the sessions. Especially the 'dig...ffs' bits lol he sounds like a brutal training partner Lack of sleep is so detrimental to recovery - any idea what the root cause is or how to fix it? | ||
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