Paul Lewandowski's training journal

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EllD90		...	04-01-2016 @ 21:23
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	What weight is on the bar next week for 5s?

PaulLewandowski		...	04-01-2016 @ 21:56
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Got 195kg on the bar next week. Best I've ever done is 202.5kg for a top set of 5. So will be nice to get in a bit more volume at a slightly lighter weight

EllD90		...	04-01-2016 @ 22:05
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	5x202.5 is massive Paul, big squat in Feb.

PaulLewandowski		...	04-01-2016 @ 22:08
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Was a tough set. Cheers bro, that's what the goal is!

PaulLewandowski		05/01/16 strict press + accessories	05-01-2016 @ 19:51
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Strict press Bar x many 40 x 5 50 x 3 55 x 2 60 X 8 60 X 8 60 X 8 60 X 8 Volume PB Barbell rows 70 x 5 92.5 X 8 92.5 X 8 92.5 X 8 These were added on from last deadlift session EZ bar curl/ rope pushdown superset 3 X 12 Dumbbell rows 35 X 10 35 X 10 Dumbbell external rotation/ weighted sit ups superset 3 X 12 These were supersetted to save time. Absolutely pooped. Nap time.

PaulLewandowski		06/01/16 bench press	06-01-2016 @ 21:03
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Bench press Bar x many 60 x 5 60 x 5 80 x 3 90 x 3 100 x 2 110 x 2 120 x 1 125 X 5 125 X 5 Tweaked pec on last set, this is a recurring niggle, usually gone in 5 days Close grip 110 X 5 110 X 5 Incline press 60 x 5 80 x 3 92.5 X 5 92.5 X 5 Pull ups BW + 7.5kg 3 X 8 Face pulls 3 X 10 Tweaked left pec on last set of bench. This has happened before, normally when I'm in a slight caloric deficit (gotta make weight). Was able to work through it. Wasn't stressed at all on incline. Feeling slightly overreached, rest day tomorrow will come in handy. Gunna sleep it off.

PaulLewandowski		08/01/16 deadlifts	08-01-2016 @ 21:11
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Had a very thorough warm up to make me feel nice and limber for deadlifts. Worked wonders. Deadlift Bar x many (stretch) 70 x 5 120 x 5 170 x 3 (belt on) 190 x 1 200 x 1 207.5 X 5 207.5 X 5 feeling pretty good Stiff legged deadlifts 160 X 3 160 X 3 160 X 3 Bent over barbell rows 100 X 5 100 X 5 100 X 5 Lovely session. Finished off with some stretching


EllD90		...	08-01-2016 @ 21:50
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	5s on 220 next week?

PaulLewandowski		...	08-01-2016 @ 22:09
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	You got it! Feel like I will have to dig deep for this, the return of crazy paul haha

EllD90		...	08-01-2016 @ 22:43
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	You've got it mate, dig deep and you'll find it.

PaulLewandowski		09/01/16 strict press + accessories	09-01-2016 @ 14:06
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Had an early session today Strict press Bar x many 40 x 5 50 x 2 55 x 1 60 x 1 65 X 5 65 X 5 65 X 5 65 X 5 Increasing weight next week DB rows 40 X 8 40 X 8 EZ bar curl / rope pushdown superset 3 X 10 DB external rotations 3 X 10 Weighted sit ups 3 X 10

PaulLewandowski		11/01/16 Squat day	11-01-2016 @ 22:54
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	comp style squat 60 x 5 60 x 5 100 x 3 140 x 2 (belt on) 160 x 1 180 x 1 190 x 1 (light wraps) 195 X 5 (wrapped up) 195 X 5 " " Very happy with how these moved, felt a lot better than my squats from last week. Took a little more time on my set up on the second set and slightly widened my stance, felt better and hit better depth. High bar squat no belt 150 X 3 150 X 3 150 X 3 Leg press 3 X 8 Weighted hyperextensions 30kg 3 X 8 Very happy with this session & happy with how my squats are moving. Onwards & upwards xoxo

PaulLewandowski		13/01/16 bench press	13-01-2016 @ 22:35
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Before I came train, all that was on my mind was exams + procrastination. Warming up with 60kg and realised I had some Nasty tendinitis in my right elbow. Used deep heat, ibuprofen, elbow sleeves, self massage & stretching with bands, these only provided temporary relief. Bench press Bar x many 60 x 5 60 x 5 80 x 3 100 x 3 100 x 3 110 x 1 120 x 1 127.5 x 1 132.5 X 5 PB 132.5 X 5 PB Close grip bench press 115 X 5 115 X 5 Incline bench 100 X 5 100 X 5 Weighted Pull ups 10 X 8 10 X 8 10 X 8 Sitting here typing this I realise I forgot to do face pulls. It's okay will add on to next workout Took as long as I needed between sets to feel like I was comfortable enough to go again, between main sets was possibly 10 mins. Will ice, roll and stretch tricep out over the next couple days. Toodles xoxo

PaulLewandowski		15/06/2016 deadlifts	16-01-2016 @ 12:15
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Was on my feet with a lot of errands to run that day so breakfast was at 4 pm. Managed to get a couple meals worth of food in before training. Deadlift Bar x many 70 x 5 70 x 5 120 x 5 140 x 2 160 x 1 180 x 1 200 x 1 210 x 1 220 X 5 220 X 5 Volume pb really happy with this. Stiff legged deadlifts 165 X 3 165 X 3 165 X 3 Barbell rows 102.5 X 5 102.5 X 5 102.5 X 5 Facepulls 3 X 10 Very happy with this session, the rest of this night was spent doing young people s**t

PaulLewandowski		16/01/2016 strict press + accessories	16-01-2016 @ 17:00
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Post Edited: 16.01.2016 @ 17:01 PM by PaulLewandowski Strict press Bar x many 40 x 5 50 x 3 60 x 2 67.5 X 5 67.5 X 5 67.5 X 5 67.5 X 5 EZ bar curl/ rope push down superset 3 X 10 DB rows 42.5 X 8 42.5 X 8 DB external rotations 3 X 10 Weighted sit-ups 7.5 X 10 7.5 X 10 7.5 X 10 Finito, going to spend the rest of the day watching sylvester Stallone movies xo

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