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Paul Lewandowski's training journal

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PaulLewandowskiIcon06/08/2016 deload squats05-08-2016 @ 19:18 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
High bar squat
70 X 5
70 X 5
70 X 5
70 X 5

Front squat
60 X 4
60 X 4

Leg extensions
22.5 5 X 5

Leg curls
20 5 X 5

Plank
3 X 30 seconds
PaulLewandowskiIcon06/08/2016 deload incline press08-08-2016 @ 16:09 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
close grip incline press
42.5 4 X 5

neutral grip chin ups
bw 4 X 5

incline db press (slight pause)
15 4 X 5

supinated grip lat pulldown
33 4 X 5

rolling tricep extension
7.5 3 X 5

this was saturdays bench session. looking forward to tonights squat session Happy
PaulLewandowskiIcon08/08/2016 squats08-08-2016 @ 23:11 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
High bar squat
Bar x many
60 x 5
100 x 3
115 X 9
115 X 9
115 X 9
115 X 9
115 X 9

Front squats
60 x 3
92.5 X 9
92.5 X 9

Leg press
193kg 5 X 10

Weighted hyperextensions (barbell on back)
20kg 5 X 10

Plank
3 X 55 seconds

Technique felt a little funny today on high bar squats but will get back into the swing of things. Had to sit down for 5 mins after hypers crazy back pump.
PaulLewandowskiIcon09/08/2016 bench press09-08-2016 @ 19:50 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Close grip bench press
Bar x many
60 x 5
80 x 3
85 X 9
85 X 9
85 X 9
85 X 9
85 X 9

Wide grip pull ups
Bw 5 X 9

DB bench press (slight pause)
27.5 X 9
27.5 X 9
27.5 X 9
27.5 X 9
27.5 X 9

Incline DB chest supported row
37.5 X 9
37.5 X 9
37.5 X 9
37.5 X 9
37.5 X 9

Skull crushers
33 X 8
33 X 8
33 X 8
PaulLewandowskiIcon10/08/2016 deadlifts10-08-2016 @ 18:54 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Paused deadlifts
Bar x many
60 x 5
100 x 3
140 X 9
140 X 9
140 X 9
140 X 9
140 X 9

Plank
3 X 60 seconds
PaulLewandowskiIcon12/08/2016 squats12-08-2016 @ 19:21 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
High bar squat
Bar x many
60 x 5
100 x 3
120 X 9
120 X 9
120 X 9
120 X 9
120 X 9

Front squat
60 x 3
97.5 X 9
97.5 X 9

Leg press
198kg 5 X 10

Weighted hyperextensions (barbell on back)
22.5kg 5 X 10

Plank
3 X 60 seconds
(10 seconds with +40kg that dave Beattie put on my back)

Today felt especially rough. Hopefully down to a lot of travelling. Wasn't moving well so maybe time to do a little more general maintenance.
PaulLewandowskiIcon13/08/2016 incline press13-08-2016 @ 17:38 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Rotator cuff warm up

Close grip incline press
Bar x many
60 x 5
72.5 X 9
72.5 X 9
72.5 X 9
72.5 X 9
72.5 X 9

Neutral grip chins
BW 5 X 9

Incline DB press (slight pause)
22.5 X 9
22.5 X 9
22.5 X 9
22.5 X 9
22.5 X 9

Supine grip lat pull downs
60 X 9
60 X 9
60 X 9
60 X 9
60 X 9

Rolling tricep extensions
15 X 10
15 X 10
15 X 10

Good session
PaulLewandowskiIcon15/08/2016 squats15-08-2016 @ 19:54 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
High bar squats
60 x 5
60 x 5
100 x 3
100 x 3
122.5 X 9
122.5 X 9
122.5 X 9
122.5 X 9
122.5 X 9

Front squat
60 x 3
100 X 9
100 X 9

Leg press
203kg 5 X 10

Weighted hyperextensions
Bw x 10
25kg 5 X 10

Took a little longer warming up on squats today, finally felt like I was moving better. Working sets felt great. Also hit an upright row PB of 142.5kg after my training partner failed a squat Happy
PaulLewandowskiIcon16/08/2016 bench press16-08-2016 @ 18:47 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Close grip bench press
Bar x many
60 x 5
80 x 3
90 X 9
90 X 9
90 X 9
90 X 9
90 X 9

Weighted chins
Bw + 2.5kg 5 X 9

DB bench press (slight pause)
30kg 5 X 9

Incline chest supported DB row
40kg 5 X 9

Skull crushers
32.5kg 10, 10, 8

Knackered
PaulLewandowskiIcon17/08/2016 deadlifts17-08-2016 @ 18:57 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Paused deadlift 60 x 5, 100 x 3, 140 x 2, 152.5 X 9 X 5

Felt good going into the session but felt tough getting through the work. Needed a good sit down after the final set.
PaulLewandowskiIcon19/08/2016 squats19-08-2016 @ 23:48 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Post Edited: 20.08.2016 @ 13:23 PM by PaulLewandowski
High bar squat
60 x 5 x 2
100 x 3
120 x 1
127.5 X 9 X 5

Front squat
60 x 3
100 x 1
105 X 9 X 2

Leg press
208 X 10 X 5

Weighted hyperextensions
27.5 X 10 X 5

Felt very rough
PaulLewandowskiIcon20/08/2016 incline press20-08-2016 @ 18:28 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Post Edited: 20.08.2016 @ 18:30 PM by PaulLewandowski
Rotator cuff warm up

Close grip incline press
bar x many
60 x 5
70 x 3
77.5 X 9 X 5

Neutral grip pull ups
Bw + 2.5kg X 9 X 5

Incline DB bench press w/ pause
25kg X 9 X 5

Supinated grip lat pulldowns
65kg X 9 X 5

Rolling tricep extension
17.5 X 8 X 3

Great pump
Grin
PaulLewandowskiIcon22/09/2016 squats22-08-2016 @ 20:41 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Defrancos limber 11 warm up

High bar squats
Bar x few
60 x 5
100 x 3
120 x 1
132.5 x 1
120 X 7 X 3

Front squats
60 x 5
100 X 9

Leg press
183kg X 5 X 5

Weighted hyperextensions
Bar (20kg) X 5 X 5

Warming up to 132.5kg I decided to call it there, it felt like I was going to get hurt if I pushed for any more so decided to call it a light recovery session. The light weights still felt rough, but hopefully this will help me recover for deadlifts & squats later in the week. Reloading next week. Upper body feels good for some pressing tomorrow.
PaulLewandowskiIcon23/07/2016 bench press23-08-2016 @ 22:47 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Close grip bench press
Bar x 10
60 x 5
80 x 3
97.5 X 9 X 5

Weighted pull ups wide grip
Bw + 5kg X 9 X 5

Flat paused db bench press
32.5 X 9 X 5

Incline chest supported db row
42.5 X 9 X 5

Skull crushers
32.5 10, 10, 8

Good session coming to the end of my hypertrophy cycle

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