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Paul Lewandowski's training journal

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PaulLewandowskiIcon26/04/2016 deadlifts26-04-2016 @ 13:20 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Conventional deadlift
Bar x many
70 x 5
120 x 3
170 x 2
200 x 1
205 X 5
205 X 5
205 X 5

Block pulls
217.5 X 2
217.5 X 2

Deficit deadlift
195 X 3
195 X 3
195 X 3

Lat pull downs
4 X 15

Shrugs
3 X 10

Chins
1 X 10

Elbow tendons were screaming on chins so called it there. Will do a little rehab to prep my elbows for bench. Good session overall Happy
PaulLewandowskiIcon27/04/2016 bench press27-04-2016 @ 14:24 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Post Edited: 27.04.2016 @ 14:28 PM by PaulLewandowski
Bench press
Bar x many
60 x 5
60 x 5
80 x 5
100 x 3
107.5 X 2
107.5 X 2
107.5 X 2
107.5 X 2
107.5 X 2

Close grip
115 X 5
115 X 5

Spoto press
100 X 6
100 X 6
100 X 6

Lat pulldowns
4 X 15

Side raises
3 X 10

Neutral grip chins
3 X 10

I went to the Delroy McQueen seminar at Trojan fitness on Sunday and got some bench press tips on my form. Implemented them today and my bench press was flying up. Felt very strong. Just In time for max testing next week.
PaulLewandowskiIcon29/04/2016 squats29-04-2016 @ 22:29 
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 5
100 x 3
140 x 3 belt on
165 x 2 light wrap
185 x 1 comp wrap
205 X 2
212.5 X 1
217.5 X 1
182.5 X 10 PB

GHR
3 X 10

Hyperextensions
4 X 12

Neutral grip chins
3 X 10

Good session. 217.5kg was a 90% single but it moved very fast, just in time for testing next week. 182.5kg moved very well for a set of 10, happy with the PB.
PaulLewandowskiIcon30/04/2016 Assistance30-04-2016 @ 17:04 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Slingshot bench
bar x many
60 x 5
80 x 3
90 x 3 slanger on
100 x 1
105 X 5
105 X 5
105 X 5

JM press
50 X 8
50 X 8
50 X 8
50 X 8
50 X 8

Hammer curls
4 X 15

Leg press
3 X 10

100 rep banded leg curls
50, 30, 20

plank
3 X 45seconds

slingshot arrived in the post today, plan to incorporate it into my next block of training, worked pretty light just to get a feel of it today.
PaulLewandowskiIcon02/05/2016 deload02-05-2016 @ 13:08 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Squat
Bar x many
70 X 8
70 X 8
70 X 8

Bench press
Bar x many
45 X 8
45 X 8
45 X 8

Deadlift
Bar x many
70 X 8
70 X 8
70 X 8

Stretches
PaulLewandowskiIcon04/05/2016 deload05-05-2016 @ 10:13 
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 2
107.5 X 1
107.5 X 1
107.5 X 1

stretching + mobility
matthewvcIcon...05-05-2016 @ 10:59 
Avatar
‘downsizing’
Member 5704, 3496 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
PaulLewandowski said:
I went to the Delroy McQueen seminar at Trojan fitness on Sunday and got some bench press tips on my form. Implemented them today and my bench press was flying up. Felt very strong. Just In time for max testing next week.


wouldn't mind attending a del seminar, are they good? comes across as an articulate and knowledgable chap on youtube.
PaulLewandowskiIcon...05-05-2016 @ 11:26 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Post Edited: 05.05.2016 @ 11:27 AM by PaulLewandowski
matthewvc said:
wouldn't mind attending a del seminar, are they good? comes across as an articulate and knowledgable chap on youtube.


Highly recommend it, very hands on, with a good section on programming that answered a lot of questions i had (determining optimal volumes etc.), and for £25 well worth it.
PaulLewandowskiIcon05/05/2016 deload05-05-2016 @ 19:04 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		squat
bar x many
70 X 8
70 X 8
70 X 8

bench press
bar x many
45 X 8
45 X 8
45 X 8

deadlift
bar x many
70 X 8
70 X 8
70 X 8

stretch + mobility
PaulLewandowskiIcon07/05/2016 mock meet07-05-2016 @ 18:01 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Post Edited: 07.05.2016 @ 18:03 PM by PaulLewandowski
Bitter sweet day. mock meet fell on the hottest day in bath so far lol.

squat
bar x many
60 x 5
100 x 3
140 x 3 belt on
160 x 2 light wraps
180 x 1 comp wrap
200 x 1
220 X 1
235 X 1
245 X 1 5kg PB

bench press
bar x many
60 x 5
100 x 3
120 x 1
130 x 1
140 X 1
150 X 1

Deadlift
bar x many
70 x 5
120 x 3
170 x 1
200 x 1
220 x 1
240 X 1
250 X 1
260 X F

happy with my squat PB, and overall a 15kg total PB from my last meet. i have been stuck on a 150kg bench for too damn long and missed 260kg deadlift too much for my liking. i have already planned out my next block of training, and i am very happy with how it looks. today ran faster than a normal meet, would have taken longer between atttempts if i didnt have to revise for my exam afterwards.

changes being made
increased bench frequency to twice a week in replace of bodybuilding assistance day. overall volume on all 3 lifts are being increased. performing a greater volume of work at higher intensities (90%)
PaulLewandowskiIcon11/05/2016 Deload squat + bench13-05-2016 @ 21:11 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		squat
bar x many
70 x 5
100 x 3
122.5 X 5
122.5 X 5
122.5 X 5

bench press
bar x many
50 x 5
75 X 5
75 X 5
75 X 5

Incline chest supported DB rows
40 X 10
40 X 10
40 X 10

Plank
3 X 45 seconds
PaulLewandowskiIcon13/05/2016 deload deadlifts + front squat13-05-2016 @ 21:15 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Post Edited: 13.05.2016 @ 21:15 PM by PaulLewandowski
deadlifts
70 x 5
120 x 1
130 X 5
130 X 5
130 X 5

front squat
bar x many
60 x 5
80 x 3
100 x 1
120 x 1
127.5 X 7 PB

Glute ham raise
3 X 10

plank
3 X 45 seconds

stretching + mobility

first time doing front squats probably in roughly a year, felt a lot better than i thought they would, would have got more than 7 reps if bar wasn't slipping on my rack position. its predicted a 155kg max so i will be using that in my next block of training.
PaulLewandowskiIcon14/05/2016 deload bench press14-05-2016 @ 16:14 
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
75 X 5
75 X 5
75 X 5

JM press
50 X 8
50 X 8
50 X 8
50 X 8
50 X 8

lat pulldowns
4 X 15

side raises
3 X 10

hammer curls
3 X 10

looking forward to getting some heavier weights on my back next week
PaulLewandowskiIcon16/05/2016 squats16-05-2016 @ 21:18 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		squats
Bar x many
70 x 5
120 x 3
140 x 3 (belt on)
165 x 2 (light wraps)
185 X 3
185 X 3
185 X 3
185 X 3
185 X 3
185 X 3

Paused squats (sleeves only)
135 X 5
135 X 5
135 X 5

RDL
60 x 8
100 x 5
130 X 8 (belt)
130 X 8
130 X 8
130 X 8
130 X 8

Banded leg curls 100 reps
30, 20, 20, 15, 15

Plank
3 X 45 seconds

Felt good to get back into it
PaulLewandowskiIcon18/05/2016 bench press18-05-2016 @ 22:14 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Comp paused bench
Bar x many
60 x 5
80 x 5
97.5 X 3
97.5 X 3
97.5 X 3
97.5 X 3
97.5 X 3
97.5 X 3
97.5 X 3
97.5 X 3

4 second pause bench
90 X 3
90 X 3

Tate press
5 X 10

Incline chest supported DB row
5 X 10

Side raises
3 X 10

Hammer curls
3 X 10

Session took longer than usual due to inter rest chat haha

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