Paul Lewandowski's training journal
| PaulLewandowski |  | 06/02/2016 strict press + accessories | 06-02-2016 @ 16:32 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Strict press Bar x 21 40 x 5 50 x 3 60 x 2 70 x 1 77.5 X 3 77.5 X 3 77.5 X 3 77.5 X 3 EZ bar curl/ rope pushdown superset 3 X 8 One arm DB rows 2 X 5 DB external rotations 3 X 8 Weighted sit ups 12.5 X 8 12.5 X 8 12.5 X 8 | ||
| EllD90 |  | ... | 06-02-2016 @ 23:11 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | That strict press is coming on well | ||
| PaulLewandowski | | 08/02/2016 squats | 08-02-2016 @ 21:48 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style squat Bar x many 75 x 5 125 x 3 145 x 3 (belt on) 165 x 2 180 x 1 200 x 1 215 x 1 227.5 X 2 227.5 X 2 High bar squats no belt Bar x many 60 x 3 100 x 3 140 x 1 170 X 1 170 X 1 170 X 1 Leg press 3 X 5 Weighted hyperextensions BW x 8 40 X 5 40 X 5 40 X 5 Very pleased with tonight's session, it has been months in the making. First rep of first set I felt the bar whip on me but was able to keep it under control and complete the rep, spotters were frightened. Second set was solid. The weight moved like your last heavy squat session before comp is meant to move, but with no form breakdown. Very happy. | ||
| PaulLewandowski | | 10/12/16 bench press | 10-02-2016 @ 22:11 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Paused Bench press Bar x many 60 x 5 60 x 5 100 x 3 110 x 2 120 x 1 130 x 1 140 X 1 140 X 1 140 X 1 Supinated wrist curls 3 X 15 Low pulley row 3 X 10 Face pulls 3 X 8 Didn't think it was worth pushing bench tonight, would rather my elbows heal up. So did 3 speed singles with my planned opener. Using voltarol, ibuprofen & icing my elbows religiously over the next week. Will still be good for my goal come comp :-) | ||
| PaulLewandowski | | 12/02/16 deadlifts | 12-02-2016 @ 21:54 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Conventional deadlift Bar x many 70 x 5 120 x 3 170 x 1 (belt on) 200 x 1 220 x 1 232.5 x 1 245 X 2 245 X 2 Stiff legged deadlifts 185 X 1 185 X 1 185 X 1 Bent over barbell rows 120 X 3 120 X 3 120 X 3 Last heavy deadlift session before comp, weight moved better than last week  . Bring on the comp! | ||
| PaulLewandowski | | 13/02/16 strict press + accessories | 13-02-2016 @ 18:30 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Strict press Bar x 21 40 x 5 50 x 3 60 x 1 70 x 1 80 X 2 (3rd wasn't there today) 70 X 3 70 X 3 70 X 3 EZ bar curl/ rope pushdown superset 3 X 8 One arm DB rows 52.5 X 5 52.5 X 5 DB external rotations 3 X 8 Weighted sit ups 15 X 8 15 X 8 15 X 8 Pressing power wasn't there today, woke up at the lightest I've been in months . Last session before comp | ||
| PaulLewandowski | | 21/02/2016 GPC south west qualifier | 22-02-2016 @ 12:17 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 22.02.2016 @ 12:22 PM by PaulLewandowski spent 2 hours in & out the sauna on saturday cutting weight, weighed in at 89.9kg and spent the rest of the day rehydrating. On the morning of the meet i weighed in at 94.6kg lol.Squat Opener- 215 good second attempt- 230 good third atempt- 240 good 17.5kg meet PB Bench press Opener- 140 good second attempt- 150 good tied PB third attempt- 155 miss Deadlift opener- 240 good second attempt- 260 miss third attempt- 260 miss Could tell in the warm up room i had nothing left in my legs for deadlift. overall pretty happy with my performance, was able to tie my bench PR despite not being able to bench properly for 2 weeks prior and was able to PR on squat & total. biggest lesson learnt is that my body doesnt like being under 90kg anymore so this will be my last comp in the 90kg class. Hello 100 kilos!  | ||
| PaulLewandowski | | 26/02/16 trainings | 27-02-2016 @ 16:24 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | First day back in the gym since comp Bench press Bar x many 60 x 5 70 x 3 75 X 5 75 X 5 75 X 5 Deadlift 70 x 5 120 x 1 127.5 X 5 127.5 X 5 127.5 X 5 Squat Bar x many 70 x 5 110 X 5 110 X 5 110 X 5 Runnings Worked up to 50% for 3 X 5, followed by involuntary cardio for data collection for my sport & exercise science degree. Starting a new training cycle from Monday | ||
| PaulLewandowski | | 27/02/2016 bodybuilding stuffs | 27-02-2016 @ 16:30 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Seated DB shoulder press 10 x 10 20 X 10 20 X 10 20 X 10 20 X 10 Side lateral raises 3 X 10 Rear delt flies 3 X 10 Hammer curl/ push down superset 3 X 10 Lat pulldowns 3 X 10 Calf raises 3 X 12 Finished in under 25mins. Pumptastic | ||
| matthewvc | | ... | 27-02-2016 @ 23:06 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Well done at comp thought I recognised name on the GPC FB - 'A' standard too. | ||
| PaulLewandowski | | ... | 29-02-2016 @ 16:49 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 29.02.2016 @ 16:50 PM by PaulLewandowski matthewvc said:Well done at comp thought I recognised name on the GPC FB - 'A' standard too. Cheers Matthew, didn't go all according to plan but I'll take it .Next goal is to hit the 'A' standard for 100kg juniors in a meet. | ||
| PaulLewandowski | | 29/02/2016 deadlifts | 29-02-2016 @ 16:57 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Conventional deadlifts 195 X 2 195 X 2 195 X 2 195 X 2 195 X 2 Block pulls (upper mid shin) 205 X 2 205 X 2 2" deficit pull 182.5 X 4 182.5 X 4 DB shrugs 40 X 10 40 X 10 40 X 10 Lat pulldowns 4 X 15 Pull ups BW 3 X 5 The emphasis of today's training session is technique. Got some great technical pointers from the boris sheiko seminar this weekend so attempting to implement them into my training. | ||
| edi86 | | ... | 29-02-2016 @ 17:55 |
Member 5548, 415 posts SQ 270, BP 157.5, DL 310737.5 kgs @ 110kgs UnEq | Good training mate, nice results too from your recent comp. | ||
| Funky_monkey | | ... | 29-02-2016 @ 18:01 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Good seeing you, Paul. | ||
| PaulLewandowski | | ... | 29-02-2016 @ 19:18 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | edi86 said:Good training mate, nice results too from your recent comp. Thank you mate Funky_monkey said:Good seeing you, Paul. You too Yaman, thanks again for organising the event | ||
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