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Paul Lewandowski's training journal

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PaulLewandowskiIcon31/02/2016 bench press02-03-2016 @ 20:28 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Comp bench press
Bar x many
60 x 6
80 x 5
90 x 3
100 x 8
100 x 8

Close grip
107.5 x 6
107.5 x 6

Spoto press
92.5 x 10
92.5 x 8

Lat pulldowns
4 x 15

Side raises
3 x 10

Chin ups
BW x 8, 6, 5

Was lacking a little energy, but this will go up as calories go up. Felt good to get in more volume on the main movements again. Focusing on technique with my main bench sets, also working on getting a bigger arch performing arch stretches.
PaulLewandowskiIcon04/03/2016 squats04-03-2016 @ 18:48 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Post Edited: 04.03.2016 @ 18:49 PM by PaulLewandowski
Comp style squat
Bar x many
40 x 5
40 x 5
60 x 4
80 x 3
100 x 2
120 x 2
140 x 1
147.5 X 3
147.5 X 3
147.5 X 3
147.5 X 3
147.5 X 3
147.5 X 3
147.5 X 3
147.5 X 3 (w/ light wraps)

High bar squat
122.5 X 5
122.5 X 5

Paused squats
125 X 8
125 X 8

Leg curls
3 X 15

Hyperextensions
BW 4 X 12

Chin ups
BW 3 X 5

Was feeling a little rough today think I'm coming down with something. Had a good session over at Ministry of Fitness in Bristol. Also made some form adjustments which I will try out for a period of time.
PaulLewandowskiIcon...08-03-2016 @ 23:12 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Fell sick on the weekend as well as picked up a non lifting related adductor injury.

Conv deadlift
Bar x many
70 x 5
120 x 3
155 x 3
Called it here, wasn't worth continuing.

Lat pulldowns 4 X 15

DB shrugs 3 X 10

Pull ups BW 10, 8, 5

Will rest my adductor till it feels good, hopefully no longer than a week. Will continue to push exercises that don't aggravate it, on to bench tomorrow
PaulLewandowskiIcon09/03/201609-03-2016 @ 21:08 
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
80 X 3
100 X 3
100 X 3
110 X 1
115 X 2
115 X 2
115 X 2
115 X 2
115 X 2

Close grip bench press
120 X 2
120 X 2

Spoto press
107.5 X 4
107.5 X 4

Lat pulldowns 4 X 15

Side raises 3 X 10

Chin ups 3 X 5

Enjoyable
PaulLewandowskiIcon11/03/2016 squats13-03-2016 @ 11:18 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Bar x many
70 x 5
120 x 3
140 x 2
160 x 5 light wrap

Leg extension
3 X 15

Leg curls
3 X 15

Hyperextensions
4 X 12

Pull ups
3 X 8

Adductor is healing up nicely, didn't push squats as it still felt a little funny in the hole. Confident it will be back to normal by next week
PaulLewandowskiIcon12/03/2016 shoulder press13-03-2016 @ 11:21 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Seated DB shoulder press
3 X 10

EZ bar curl
4 X 15

Adductor machine
3 X 15

Calf raise
4 X 20

Reverse hyper
3 X 10

Rear delt flies
3 X 15

Standing abs
3 X 10
PaulLewandowskiIcon15/03/2016 deadlift15-03-2016 @ 22:58 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Post Edited: 16.03.2016 @ 20:08 PM by PaulLewandowski
Conventional deadlift
Bar x many
70 x 6
120 x 3
160 x 2
170 X 8
170 X 8

Block pulls from mid shin
182.5 X 6
182.5 X 6

Deficit deadlifts
157.5 X 10
157.5 X 10

Lat pulldowns
4 X 15

DB shrugs
3 X 10

Pull ups
3 X 5

No adductor pain, feels good to be back Happy
PaulLewandowskiIcon16/03/2016 bench press16-03-2016 @ 20:12 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Comp bench press
Bar x many
60 x 5
60 x 5
80 x 5
90 x 1
92.5 X 3
92.5 X 3
92.5 X 3
92.5 X 3
92.5 X 3
92.5 X 3
92.5 X 3
92.5 X 3

Close grip bench press
100 X 5
100 X 5

Spoto press
85 X 10
85 X 10

Lat pulldowns
4 X 15

Side laterals
3 X 10

Chin ups
3 X 8

In and out pretty fast, enjoyable session Happy
PaulLewandowskiIcon18/03/16 squats18-03-2016 @ 16:06 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Comp style squat
Bar x many
60 X 3
100 X 3
120 X 3
140 X 1
160 X 1 light wraps
180 X 2
180 X 2
180 X 2
180 X 2
180 X 2

High bar squat
145 X 3
145 X 3

Pause squats
157.5 X 5
157.5 X 5

Leg curls
3 X 15

Weighted hyperextensions
20kg bar 2X 12
BW 2 X 12

Pull ups
3 X 5

Brutal
PaulLewandowskiIcon20/03/2016 accessories20-03-2016 @ 18:11 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		DB shoulder press
15 x 10
22.5 x 8
30 X 10
30 X 10
30 X 8

EZ bar curl
4 X 15

Face pulls
3 X 15

Seated calf raise
4 X 15

Leg press
3 X 10

Bad girl machine
3 X 15

Reverse hypers
3 X 15

Weighted sit ups
3 X 10
PaulLewandowskiIcon22/03/2016 deadlifts22-03-2016 @ 20:41 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Conv deadlift
Bar X many
70 X 5
120 X 3
170 X 1
190 X 1
205 X 2
205 X 2
205 X 2

Deadlifts off blocks
217.5 X 2
217.5 X 2

Deficit deadlift
195 X 5
195 X 5

Lat pulldown
4 X 15

Shrugs
3 X 10

Chins
3 X 5

Still getting used to new deadlift technique, feels a lot slower off the floor & very speedy at lockout.
PaulLewandowskiIcon23/03/2016 bench press23-03-2016 @ 18:08 
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
100 X 3
110 X 3
115 X 8
115 X 8

Close grip bench press
120 X 3
120 X 3

Spoto press
107.5 X 5
107.5 X 5

Lat pulldowns
4 X 15

Side raises
3 X 10

Pull ups
3 X 8
PaulLewandowskiIcon26/03/16 squats26-03-2016 @ 22:40 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Comp squat
Bar x many
40 x 5
60 x 5
80 x 5
100 x 3
120 x 3
140 x 3
160 X 2 light wraps on
160 X 2
160 X 2
160 X 2
160 X 2
160 X 2

High bar squat
127.5 X 5
127.5 X 5

Paused squat
135 X 6
135 X 6

Despite being ill for the past couple days these moved very well, cut session short due to timings will add on to tomorrow's session.
PaulLewandowskiIcon29/03/2016 deadlifts29-03-2016 @ 22:03 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Speed pulls from floor
60 x 5
100 x 3
140 x 3
170 X 2
170 X 2
170 X 2
170 X 2
170 X 2
170 X 2

Block pulls
185 X 5
185 X 5

Deficit pulls
167.5 X 6
167.5 X 6

Lat pulldown
4 X 15

DB shrugs
3 X 10

Pull ups
BW 10, 8, 8

Glute ham raise
3 X 6

Pulling without chalk. Everything felt very fast, would have done another set of deficit pulls if I had chalk. First time doing GHR's in a couple years, will work my way back into them.
PaulLewandowskiIcon30/03/2016 bench press30-03-2016 @ 19:59 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Comp bench press
60 x 5
60 x 5
80 x 3
100 x 1
110 x 1
117.5 x 1
122.5 X 2
122.5 X 2
122.5 X 2

Close grip bench press
130 X 1
130 X 1

Spoto press
115 X 3
115 X 3

Lat pulldowns
4 X 15

Side raises
3 X 10

Pull ups
3 X 5

Standing abs
3 X 10

Very good session. In and out pretty fast, rest between sets was minimal. Close grip is a PB by default.

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