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My Powerlifting journey

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GreyphantomIcon...27-09-2012 @ 21:11 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench (or ah fvck it session)

Bench
WU 60x10, 85x8, 105x5

125x1x2, 1x1

WGBP
105x2x5, 1x4

Dips
BW+5kg 1x8, 1x7+1p, 1x6

thats it... almost pulled out altogether but thought I must get it done and I did but was fairly pants...

Bench - damn it felt heavy from 105, just heavy, 125 was just all over the place, couldnt get anything working right... it was all disconnected and just didnt gel... not that happy with the result but happy I got on and did it...

WGBP - went down on this as was going to try 105 but just didnt feel it so went back to 100 and it was pretty much the right choice... still felt good but not as good as more weight and more reps would have done...

Dips - these actually felt really good but just tired so fast... def going on and up with these...

thats it... was a weird session, head was a bit light and had to blow the honker between each set... glad I got on with it but wanted more from the session, afterwards had a real craving for sausage rolls weirdly... been drinking hot sweet tea like it lifes blood too... fvck it dead lifts tomorrow and that will kill this damn lurgy off... or me... either way will feel better
GreyphantomIcon...29-09-2012 @ 18:45 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Deadlift day

Deadlifts
WU 120x10, 170x8, 210x6

250 1x4, 1x4+1p

Chins
BW+5kg x2x6, 1x4

BOR
120x3x6

oh yeah now thats how its supposed to feel... from the start it just felt great... no injuries, no stiffness and no problems...

Deadlift - felt fantastic... didnt push it too hard (probably should have pushed it harder though as let the 5th rep on the 250 sets just slide really) and it felt great, weights went up really well but I still need to work on my technique esp speed off the floor... form is good... feeling great now and @Little Ron just to let you know deadlift socks dont do fvck all to stop chunks being taken out... did both shins today... nice...

Chins - felt ok... added a bit of weight and seemed to go well... felt my lats working really well and they acutally got sore and now feel well worked... got to work on exploding from the bottom...

BOR - first time in a while done these... felt good but first set technique was pants grip too wide... corrected and felt much better... now mid back is fried and feeling awesome...

good session today and hope they all go like that from now on... happy enough with repping out the deadlift atm and will work up to 280 for 5 soon enough... on to the leamington spa tomorrow... cannot wait... will be shouting myself hoarse for all and sundry... all the while eating cake of course
GreyphantomIcon...03-10-2012 @ 20:37 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Squats day

ME squats
WU 60x10, 100x8, 140x6, 180x4, 210x2

230x2x2

DE squats
140x3x3

GM
110x3x6

SLDL
150x1x7, 1x6, 1x5

killed... deaded... fvcked...

Squats - felt great, really really great, tight and strong... no niggles or twinges... first set of 230 I saw stars and sparkles on the second rep... second set I got the first nicely second went a little deeper (not on purpose lol) and driving it up was hard... after that one head was pounding... but I got it up and it felt great... ME work went really well and felt fast...

GM - nice and tight felt it really well through my lower back and think I can go up in weight here... need to push a bit harder as I am sure I could have done more reps... head still aching from squats though...

SLDL - started gassing here... hams and glutes were pretty much complaining and shaking which is a first... just focussed on the body is much more capable than the mind poster I have on my wall and worked through the 3 sets...

God today was a good workout... still 4 hours later and my legs and posterior chain are in bits... legs sore as hell esp the hams and glutes... hard to stand up from anything... lol... might hold the weights at 230 for now and work on getting reps up... but then knowing me I might just put the weight up too
GreyphantomIcon...06-10-2012 @ 16:52 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench day

ME bench
WU 60x10, 85x8, 105x5

125x3x2

WGBP

100x7, 2x5

Dips
BW+10kg x8+1p, 1x6+1p, 1x6

Dislocations
barx3x20

oh so much better this week...

Bench - felt much stronger and tighter on all sets... should have pushed harder on the top sets tbh as I am sure I could have got an extra rep on the first two... happy enough though...

WGBP - this just feels better and better... the last rep on the first and second set were a bit of a grind but felt great... chest very pumped...

Dips - felt much stronger than previously... nice and clean, going to up the weight on this to see if its stilll as good...

feeling good about training right now... getting some fantastic support from my sponsor 247 (Whey Protein, Protein Powder and Supplements: Protein 247) and working with reps at a heavier weight is feeling good...
GreyphantomIcon...10-10-2012 @ 18:17 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Squat day... not really...

ME Squats
WU 60x10, 100x8, 140x6, 180x4, 210x2 (NP)

thats it... what a freaking sh1tfight this was... right up for a good session the warm ups till 180 were going really really well, felt great and tight and really flew out of the hole then fricking life started intruding, normally ignore texts during training but a load of really really crappy things have been going on lately and so made the freaking fatal error of looking at them... had to try to get some stuff done asap but it wasnt working so thought fvck it and got on with training but left it too long and 210 just felt wrong... tried again but head was fvcked and all over the place could not get the technique working and form just kept collapsing... gave it up as a bad job... severly p1ssed off now and just want to take some time out of life... ah fvck it will cane bench tomorrow then deads on friday and next week will make damn sure my program takes priority and get back on the fvcking horse... everything else can get fvcked...
GreyphantomIcon...17-10-2012 @ 19:03 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Squat day

Squats
WU 60x10, 100x8, 140x6, 180x3, belt on 210x2

230x1
230xf

oh god yes... only had time for the main event today but damn thats how its supposed to be... nice and strong feeling and just ar$e smackingly good... just felt so right... huge contrast from last week... now legs feel really good but sooo tired... oooooh yeah
GreyphantomIcon...19-10-2012 @ 19:15 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench day... weeeeeee

Bench
WU 60x10, 80x8, 100x5

120x3x2

WGBP
100x1x7, 1x5, 1x3

Dips
BW+10kg x1x9, 1x7, 1x6

Bench - oh good gravy, down on weight in ME bench, but reps sets are good, the last 2 sets just felt so right, set up was spot on, had much more zip from the bottom and they fair flew up... way better than the first set...

WGBP - I am continually surprised at how different this feels from my std bench set up and how much I get from it... @Dig you are the fvcking man buddy... felt really strong the first set, ok the second and chest just said nope on the third

Dips - felt really good on these, way better than expected and just so on...

oh god this is feeling good and as it gets better and better I get more and more into it and motivated... soooo good... loads of stuff starting to sort in personal life too just a couple of (rather major) hurdles to go and then it should be just plain sailing... he says with fingers, toes and eyes crossed...
GreyphantomIcon...24-10-2012 @ 17:32 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Squats

ME Squats
WU 60x10, 100x8, 140x6, 180x3 *belt on 210x2

235x1xf, 1x1

DE squats
140x3x3

GM
115x2x6

wow... bit of a mixed bag really...

Squats - working on speed and power from the hole really... drive up was really good this week, concentrating on technique rather than lifting weight... got to 210 and tried it without a belt but just didnt sit right, belt on and the drove out an easy 2 with really good depth, felt nice and strong and tight... 235 was def a go but the first one I rushed and it just didnt feel right so I baled half way through... got a bit miffed I screwed it up so I went for another to make it work and oh yeah, so much better... took my time setting it up and locked it in nice and tight then sank it down and it felt great... phew...

DE squats - again just working on speed and power from the hole... legs absolutely shagged by the time I got to set three...

GM - started feeling queazy but bashed out 2 sets before I had to finish sooner than I wanted... weight is up a bit and really felt the lower back working... now sitting while lower back and legs ache...

over all a nice work out... want more reps at 235 though but will build on this... just need to take my time setting up... eating has been better this week too and will start to bring it more into line with a cleaner diet (note not "clean" just cleaner lol)...
GreyphantomIcon...26-10-2012 @ 17:09 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench day

ME bench
WU 60x10, 85x8, 105x5

125x3x2

WGBP
105x1x6, 1x5, 1x4

Dips
BW+15kg x 1x8, 1x5, 1x3+1p

Dislocations
Bar x3x20

yeah baby, great workout today... still concentrating on drive and power, getting that speed going from the bottom of the movement...

Bench - so much better than in the past... the light sets felt very easy today... the heavy sets were spot on from the first to the last, much tighter, better speed from the bottom of the lift and every just clicked in... one big diff I have noticed is that off the chest is much easier and its starting to stick higher up which is nice... this is very much due to @Dig advice to do WGBP I think as its improved pec strength off the bottom... time to monopolise this and make even greater improvements...

WGBP - this feels really good, this week felt easier than last week even though reps were down slightly (overall the same I think) so going to start working this too... really feel it in the pecs and its a great addition...

Dips - woo hoo PB today as never done BW+15kg before and the first two sets were really good and felt them working me well... the last sort of collapsed but came away really happy... onward and upward here...

Dislcoations - oh have missed these... felt them right in the shoulders and it was soooo good...

very productive and felt great... definitely getting the fire back in the belly and motivation is high... yeah baby!!!
GreyphantomIcon...29-10-2012 @ 13:15 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Deadlift day (27 Oct 12)

Deads
WU 120x10, 170x8, 210x6

250x1x3, 1x4

Chins
BW+5kg x1x5, 2x4

Rows
120x3x6

oh gooooooooooood (god) yes... first time dealifting in a month and I was a bit apprehensive but I forgot how good it feels to lift from the floor...

Deads - warm ups felt great, technique working big time, grip is in a bit now and it feels better, speed off the floor being worked and drive is really getting there... got to the working sets and the first sort of "paused"... I screwed up and relaxed at the top releasing all my tightness and thus the third was more difficult that in should be... the second working set was awesome... everything just flowed and it felt nice and light... a really good ease into deads again...

Chins - well if deads felt great these were not so great... felt a bit awkward tbh, think I didnt get my mind into them so much and talked myself out of them a bit... still managed a few reps each set and will work hard to increase this...

Rows - wow this hit me hard in the upper back and it damn near screamed my name... felt really good and still feeling it today... god I missed these...

fantastic workout with one or two little glitches... going to work up to a nice heavy lift for the deads in about a month or so and then ease off again to build up again... something like a wave system... really enjoyed this workout and no way will let deads go so long between training again...
GreyphantomIcon...03-11-2012 @ 11:47 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Combo day

Squats
WU 60x10, 100x8, 140x6, 180x3

200x3x2

Bench
WU 60x10, 85x7

105x2x4

Deads
WU 120x10, 170x8

210x 5

thats it... has been a really full on week, got a couple of major issues sorted which meant I could get dozens of minor issues sorted... spent half the week on the phone the other half traipsing round getting things sorted... productive week in life but not in the gym... was just going to leave it and restart next week but as the mrs and the daughter went into london to get their hair done and have a bit of a girlie day before we meet up with them at a meat place with some friends I thought would give a quick session a bash...

feeling a bit lethargic today as brain has been hyper mobile this week and sleep has been erratic... also think when I do sleep its quite heavy and wake with a touch of a headache and my arm as been feeling slept on...

Squats - just a ligth one and tbh I really really enjoyed it... no belt, and felt nice and tight... 180 actually felt heavier than 200... the top sets felt really really nice and just seemed to work so well...

Bench - even though I only went really light it was mainly due to my arm feeling sore (along the humerous near the tri/delt tie-in)... but still bashed out a couple of sets at 105 but mainly just trying to get that technique right, I knew that anything more today would be a negative thing so just left it there... still felt ok...

Deads - started feeling knackered but I love deads so just got on with it... 120 easy, 170 felt even better as really focussed on keeping it tight all the way through the movement both positive and negative... 210 at the top end today just to throw a few up... 5 only but still felt good... was considering going higher but tbh think I will keep it light 3 out of 4 weeks maybe to see how it goes, and hope that heavy lifts dont suffer...

over all so glad I got into the gym and even gladder I kept it light... I loved the lifting but knew that it wasnt going to be a max effort day... mrs is away for a week now on business so will hopefully get a great weeks sleep and thus training will kick up...
GreyphantomIcon...08-11-2012 @ 17:44 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Squats

ME squat
WU 60x10, 100x8, 140x6, 180x3

220x2x2

DE squat

140x3x3

thats it... headache stars and nausea at the end there, plus legs were pretty fried...

Squats - pure awesome today, wasnt that into it tbh but just got under the bar and it felt really good and tight... worked hard on the form and technique and it made a huge difference, took my time with each rep and made it count... was seeing white sparkles and felt a headache at the end of the 220 lifts... the DE squats were hard and the last rep was not that fast tbh lol... but sets done and was going to do GM but decided to call it quits... really happy with how it all went and cant wait for the next session...

and excited much as the mrs has received my new inzer belt in the states and is bringing it home... wooo hooooooo.... sad to get so excited but its cool... and I have two more 25kg plates on the way to add to my "gym" which means more weight on the bar which means me working harder Grin
GreyphantomIcon...09-11-2012 @ 17:42 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench Day

ME Bench
WU 60x10, 85x8, 105x4

125x3x1

WGBP

100x3x5

Dips
BW+15kg 1x5, 1x4+1p, 1x4

Dislocations

Bar x3x15

nice little session... neither awesome nor mediocre...

Bench - felt really good, arm a little sore this week still but not as bad as last week... set up is feeling better and 125 just didnt feel hard, not easy per se but not hard... liking the way this is going...

WGBP - still loving these and actually made my arm feel better...

Dips - well happy with these, hard but loving them... never would have thought I would be doing dips with 15kg around my waist...

Dislocations - god bless Martin Brown who put me onto these, first set was a bit hard as arm was very sore but it loosened and felt awesome 2nd set on...

build up for my next comp begins next week so looking to monopolise on current lifts and make some progress... watch this space...
GreyphantomIcon...15-11-2012 @ 12:40 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Squats (wed 14 Nov 12)

ME squats
WU 70x10, 110x8, 150x6, 190x3

230x2x2

DE squats
150x3x3

GM
110x3x5

SLDL
140x2x6, 1x5

ooooh what a great workout... cant walk, or stand for long periods but looooove it...

Squats - got to try out my new 25kg plates today so starting weights went up 10kg... felt really really good, technique was spot on and form pretty damn decent... even if I do say so my self lol... warm ups went well and 190 felt really strong, got to the top sets and wasnt sure about jumping 40kg but did it and yeah baby, nailed really nicely... felt much stronger than last week at 220 and really stable... got to see those lovely sparkles in front of my eyes lol... the DE squats were good but on the last set I almost fell backwards but managed to hold it and not tip over either way lol, had to lift it from a complete dead stop so it wasnt very DE but still got it...

GM - first set was a bit wobbly as had to find form again, but last two sets felt great...

SLDL - oh yeah they felt awesome... light and fairly easy with some room to add a lot more weight

legs and posterior chain well and truly beasted now, its hard enough walking but when I had to stand to prep the kids dinner I was wobbling and shaking ffs... I am taking that as a good sign lol... good start to my prep for my next comp (which should be in Jan at the raw qualifiers that Bulldog holds)...
GreyphantomIcon...15-11-2012 @ 18:26 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench

ME Bench
WU 70x10, 90x8, 110x3

130x3x1

WGBP
110x1x5, 2x4

Dips
BW+15kg 1x6+1p, 1x5, 1x2+1p

Dislocations
bar x3x20

all in all a nice day with a couple of concerns, nothing serious and certainly not in terms of weight or technique...

Bench - started at a higher point re weights and it felt ok... will be staying with 130 next week and trying for multiple reps per set... it felt better and easier than 125 last week though so very happy, and better yet when I reached my sticking point I managed to power through it on the last single, so well happy there... bench has been feeling better lately... hopefully a sign of good things to come...

WGBP - felt a bit off this week... not sure why but stuck with them and they smoothed out... going to push harder next week...

Dips - started really well but on the last set my right arm just gave way... no pain or anything but just stopped for some reason... lol...

Dislocations - still love these, loosen up the shoulders a treat and a nice finish to the work out...

happy with bench, still got to work on getting the weight up... felt stronger this week and at a higher weight than previous starts to comp prep... onward and upward....

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