Paul Lewandowski's training journal
| PaulLewandowski |  | 01/04/2016 squats | 01-04-2016 @ 23:24 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style squat Bar x many 60 x 5 60 x 5 100 x 5 120 x 3 140 x 3 belt on 160 x 2 light wrap 182.5 X 5 wraps 182.5 X 5 182.5 X 5 High bar squat belt only 145 X 3 145 X 3 Paused squat belt only 155 X 6 155 X 6 Lying leg curls 3 X 15 Hyperextensions 4 X 12 Pull ups 3 X 8 Another good session, volume PB on the squats, bar speed was good & no form breakdown, squats feeling better than ever. | ||
| PaulLewandowski | | 02/04/2016 shoulders + assistance | 02-04-2016 @ 16:24 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Warm up face pulls 3 X 15 Seated DB press 20 x 5 20 x 5 30 X 10 30 X 10 30 X 8 Hammer curl, rope pushdown superset 4 X 15 Leg press, reverse hyper superset 3 X 10 Seated calf raise, weighted sit ups superset 3 X 12 puketastic  . In and out fast followed by stumbling home dizzily. | ||
| PaulLewandowski | | 04/04/2016 deadlifts | 04-04-2016 @ 22:23 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Conventional deadlift Bar x many 60 x 5 100 x 3 140 x 3 180 x 2 195 X 6 195 X 6 195 X 6 Block pulls 205 X 3 205 X 3 Deficit deadlifts 182.5 X 6 182.5 X 6 Lat pull downs 4 X 15 Shrugs 3 X 10 Chins 3 X 8 | ||
| PaulLewandowski | | 06/04/2016 bench press | 06-04-2016 @ 18:02 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 06.04.2016 @ 18:41 PM by PaulLewandowski Comp bench pressBar x many 60 x 5 60 x 5 80 x 5 90 x 3 100 X 2 100 X 2 100 X 2 100 X 2 100 X 2 100 X 2 Close grip bench press 107.5 X 5 107.5 X 5 Spoto press 92.5 X 6 92.5 X 6 92.5 X 6 Lat pulldowns 4 X 15 Side raises 3 X 10 Chins 3 X 8 Cool down: Pec flies 3 X 15 DB external rotations 3 X 10 Triceps mashing + arch stretches Good session  | ||
| PaulLewandowski | | 08/04/16 squats | 08-04-2016 @ 20:32 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 08.04.2016 @ 20:48 PM by PaulLewandowski Warm up good mornings just the barComp style squat Bar x many 60 x 5 100 x 3 140 x 3 belt on 160 x 2 180 x 1 light wrap 195 X 2 wraps on 195 X 2 195 X 2 High bar squat 155 X 2 155 X 2 Low bar pause squat belt only 165 X 3 165 X 3 Leg curls 3 X 15 Weighted hyperextensions 20kg bar 4 X 12 Chins 3 X 8 Bar speed & form were the focus on today's main movement and I'm happy with how they turned out | ||
| PaulLewandowski |  | 09/04/16 assistance | 09-04-2016 @ 15:31 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Warm up Good girl machine 3 X 15 Reverse flyes 3 X 15 Klokov press 40 X 10 40 X 10 40 X 10 Band pushdowns 100 reps 50, 30, 20 Hammer curls 4 X 15 Rear leg elevated split squats 40 X 10 40 X 10 40 X 10 Calf raise 3 X 15 Plank 3 X 60 seconds | ||
| PaulLewandowski | | 11/04/2016 deadlifts | 11-04-2016 @ 18:35 |
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 1 210 x 1 220 X 2 225 X 1 230 X 1 195 X 10 PB Lat pulldowns 4 X 15 Shrugs 3 X 10 Chins 3 X 10 Bar speed on the singles were good. Happy with how the 195kg moved. Nap time. | ||
| PaulLewandowski | | 13/04/2016 bench press | 13-04-2016 @ 18:33 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp bench press Bar x many 60 x 5 80 x 5 90 x 5 100 x 3 110 x 1 117.5 x 1 122.5 X 5 122.5 X 5 122.5 X 5 Close grip bench press 130 X 1 130 X 1 Spoto press 115 X 5 115 X 5 Lat pulldowns 4 X 15 Side raises 3 X 10 Chins 8, 4, 4 Good volume of work today and everything is feeling good. Assistance work was done back to back with a training partner. | ||
| PaulLewandowski | | 15/04/2016 squats | 15-04-2016 @ 20:35 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | warm up good mornings Comp style squat Bar x many 60 x 5 100 x 3 140 x 3 belt on 160 x 1 170 X 2 light wraps 170 X 2 170 X 2 170 X 2 170 X 2 High bar squat 137.5 X 3 137.5 X 3 137.5 X 3 Pause squat belt only 145 X 5 145 X 5 Leg curls 3 X 15 Hyperextensions 4 X 12 Chins 3 X 8 Felt a little beat up this week, plenty of uni deadlines. Paused squats felt good. | ||
| EllD90 | | ... | 15-04-2016 @ 21:19 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | 10x200 soon | ||
| PaulLewandowski | | 16/04/2016 assistance | 16-04-2016 @ 15:33 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Next training cycle el Warm up face pulls 3 X 15 Klokov press 42.5 X 10 42.5 X 10 42.5 X 10 EZ bar curl rope pushdown superset 4 X 15 Incline flies 3 X 15 Bulgarian split squat 45 X 10 45 X 10 45 X 10 Good girl machine 3 X 15 Plank 3 X 45 second holds Calf raises 4 X 15 Moving well today | ||
| PaulLewandowski | | 18/04/2016 deadlifts | 18-04-2016 @ 19:07 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 18.04.2016 @ 19:52 PM by PaulLewandowski Conventional deadliftBar x many 70 x 5 70 x 5 sumo 120 x 3 170 x 1 belt on 182.5 X 2 182.5 X 2 182.5 X 2 182.5 X 2 182.5 X 2 Block pulls 195 X 5 195 X 5 Deficit pulls 170 X 6 170 X 6 Lat pulldowns 4 X 15 Shrugs 3 X 10 Chins 3 X 10 Feeling pretty lethargic today from handling a few mates at a power meet yesterday. Did a warm up set sumo to test it out, planning to push sumo when I have some time not preparing for a comp . IM going to make it my primary deadlift because I believe it will have a higher ceiling. | ||
| PaulLewandowski | | 20/04/2016 bench press | 20-04-2016 @ 17:46 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style bench press 60 x 10 80 x 5 100 x 3 110 x 2 120 x 1 130 X 2 132.5 X 1 135 X 1 115 X 8 Lat pulldown, side raises superset 4 X 15, 3 X 10 Chins, standing abs superset 10, 10, 7 3 X 10 Light flies 3 X 15 Pec was feeling a little tender, thought I strained it last session but was able to get the work done. Added in some light rehab flies at the end. | ||
| PaulLewandowski | | 22/04/2016 squats | 22-04-2016 @ 18:44 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style squat Bar x many 60 x 5 100 x 5 140 x 3 belt on 160 x 2 180 x 1 light wrap 195 X 5 comp tight 195 X 5 195 X 5 High bar squat 155 X 2 155 X 2 Paused squat 167.5 X 3 167.5 X 3 GHR 3 sets Lying leg curl 4 X 12 Chins 3 X 8 Squats are a volume pb, last time I handled 195kg it was for 2 X 5 & they felt a lot harder than this. Good volume of work overall, tough session. Back on the GHR's gotta build them back up over the next few weeks | ||
| PaulLewandowski | | 23/04/2016 accessories | 23-04-2016 @ 15:02 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Klokov press Bar x 10 40 x 5 45 x 10 45 x 10 45 x 10 Face pulls 3 X 15 Biceps 8 sets Triceps 8 sets Hack squat machine 3 plates a side 3 X 10 Plank 3 X 45seconds Standing calf raise 4 X 20 | ||
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