Paul Lewandowski's training journal
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| PaulLewandowski |  | 20/05/2016 Deadlift & Front squats | 20-05-2016 @ 22:49 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 20.05.2016 @ 22:50 PM by PaulLewandowski Deadlift70 x 5 120 x 3 170 x 1 (belt on) 200 x 2 217.5 X 3 217.5 X 3 217.5 X 3 217.5 X 3 217.5 X 3 Volume PB Block pulls from upper mid shin 192.5 X 3 192.5 X 3 Front squats 60 x 5 100 x 3 117.5 X 5 117.5 X 5 117.5 X 5 GHR 6 X 5 Plank 3 X 45 seconds Deadlifts were a volume PB, moved better than expected, felt like there was some form breakdown but didn't get a recording. had to change venue after block pulls, as gym was closing early. first time doing front squats after deadlifts, tougher than i thought... i likey. GHR in new gym was pretty old and unstable so did 30 reps total in sets of 5. | ||
| PaulLewandowski |  | 21/05/2016 bench press | 21-05-2016 @ 15:11 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp paused bench press 70 x 5 100 x 3 110 x 2 120 x 1 127.5 X 3 127.5 X 3 127.5 X 3 127.5 X 3 127.5 X 3 volume PB Slingshot bench 142.5 X 3 142.5 X 3 JM press 5 X 8 Lat pulldowns 4 X 15 Side raises 3 X 10 Hammer curls 3 X 10 Bench moved better than expected. Slight pec strain on final set, will be back to normal in no time. | ||
| PaulLewandowski | | 23/05/2016 squats | 23-05-2016 @ 23:02 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style squat 70 x 5 120 x 3 150 x 2 (belt on) 180 x 1 (light wraps on) 200 x 1 (comp tightness) 207.5 X 3 207.5 X 3 207.5 X 3 207.5 X 3 207.5 X 3 Volume PB Paused squat (belt + sleeves) 157.5 X 3 157.5 X 3 157.5 X 3 RDL 70 x 5 120 x 3 132.5 X 8 132.5 X 8 132.5 X 8 132.5 X 8 132.5 X 8 100 rep Banded leg curls 40, 30, 30 Plank 3 X 45 seconds Squats were feeling nice and smooth today, almost lost balance on first set but the rest moved well. | ||
| EllD90 | | ... | 24-05-2016 @ 12:12 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Stay in one piece Paul. That looks like a tough week, lots of heavy volume, multiple sets. | ||
| PaulLewandowski | | ... | 24-05-2016 @ 13:46 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | EllD90 said:Stay in one piece Paul. That looks like a tough week, lots of heavy volume, multiple sets. all felt surprisingly pleasant  . except the deads lol. that was three "heavy" days in a row, the rest of this week is pretty mild. | ||
| PaulLewandowski | | 25/05/2016 bench press | 25-05-2016 @ 15:47 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style bench Bar x many 60 x 5 80 x 3 100 x 2 112.5 X 3 112.5 X 3 112.5 X 3 112.5 X 3 112.5 X 3 112.5 X 3 Close grip bench press 105 X 3 105 X 3 Tate press 5 X 10 Incline chest supported DB rows 5 X 10 Side raises 3 X 10 Hammer curls 3 X 10 Elbows a little beat up but got the work done. All reps paused. | ||
| PaulLewandowski | | 27/05/2016 deadlifts & front squats | 27-05-2016 @ 15:02 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | deadlift 70 x 5 120 x 3 165 X 3 (belt on) 165 X 3 165 X 3 165 X 3 165 X 3 165 X 3 165 X 3 165 X 3 paused deadlift 140 X 5 140 X 5 Front squat 70 x 5 100 X 6 (belt on) 100 X 6 100 X 6 GHR 3 X 10 plank 3 X 45 seconds light session today, carrying a little fatigue from previous sessions. | ||
| PaulLewandowski | | 28/05/2016 bench press | 28-05-2016 @ 14:57 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style bench press Bar x 10 60 x 5 80 x 3 97.5 X 4 97.5 X 4 97.5 X 4 97.5 X 4 97.5 X 4 97.5 X 4 Wide grip bench press 90 X 4 90 X 4 JM press 5 X 8 Lat pulldowns 4 X 15 Side raises 3 X 10 Hammer curls 3 X 10 | ||
| PaulLewandowski | | 30/05/2016 squats | 30-05-2016 @ 16:23 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style squat Bar x many 70 x 5 120 x 3 140 x 2 (belt on) 160 X 3 (light wrap) 160 X 3 160 X 3 160 X 3 160 X 3 160 X 3 160 X 3 160 X 3 Paused squat 112.5 X 5 112.5 X 5 112.5 X 5 RDL 110 x 3 135 X 8 135 X 8 135 X 8 135 X 8 135 X 8 100 rep banded leg curls 50, 30, 20 Plank 3 X 45 seconds Tough session, fatigue building up. 2 more weeks of hard training then taper for my comp. | ||
| PaulLewandowski | | 01/06/2016 bench press | 01-06-2016 @ 16:29 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style bench press Bar x many 60 x 5 80 x 5 100 x 3 120 x 1 127.5 X 4 127.5 X 4 127.5 X 4 127.5 X 4 small volume pb Slingshot bench 142.5 X 4 142.5 X 4 Tate press 15kg 5 X 10 Incline chest supported DB rows 42.5kg 4 X 10, 1 X 7 Side raises 12.5kg 3 X 10 Hammer curls 15kg 3 X 10 Small volume pb on bench, all reps paused. | ||
| PaulLewandowski | | 01/06/2016 bench press | 01-06-2016 @ 16:29 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 01.06.2016 @ 17:47 PM by PaulLewandowski double post | ||
| PaulLewandowski | | 03/06/2016 deadlifts & front squat | 03-06-2016 @ 16:08 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Deadlift 70 x 5 120 x 3 170 x 1 192.5 X 3 192.5 X 3 192.5 X 3 192.5 X 3 192.5 X 3 192.5 X 3 Deficit deadlift 165 X 5 165 X 5 Front squat 70 x 5 110 x 2 125 x 1 132.5 X 2 132.5 X 2 132.5 X 2 132.5 X 2 132.5 X 2 GHR w/ band 3 X 10 Plank 3 X 45 seconds Deadlifts felt a little rough but the front squats moved well. | ||
| PaulLewandowski | | 04/06/2016 bench press | 04-06-2016 @ 12:09 |
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 5 100 x 3 112.5 X 4 112.5 X 4 112.5 X 4 112.5 X 4 112.5 X 4 Close grip bench press 105 X 4 105 X 4 JM press 67.5 X 8 67.5 X 8 67.5 X 8 67.5 X 8 67.5 X 8 Side raises 12.5 X 10 12.5 X 10 12.5 X 10 Lat pulldowns 4 X 15 Hammer curls 17.5 X 10 17.5 X 5 17.5 X 5 All bench press reps paused. Was in a hurry so lat pulldowns & hammer curls supersetted | ||
| PaulLewandowski | | 06/06/2016 squats | 06-06-2016 @ 21:55 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | comp style squat bar x 10 65 x 5 105 x 5 145 x 3 (belt on) 185 x 1 (light wrap) 195 X 3 (comp wrap) 195 X 3 195 X 3 195 X 3 195 X 3 paused squat (belt + sleeves) 145 X 5 145 X 5 145 X 5 RDL bar x many 60 x 5 100 x 3 137.5 X 8 137.5 X 8 137.5 X 8 137.5 X 8 137.5 X 8 Banded leg curls (100 rep) 50, 30, 20 the plank 3 X 45 Seconds good session, first session back using a monolift. | ||
| PaulLewandowski | | 08/06/2016 bench press | 08-06-2016 @ 19:13 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style bench Bar x 10 60 x 5 100 x 3 105 X 3 105 X 3 105 X 3 105 X 3 105 X 3 105 X 3 4 second pause bench 97.5 X 3 97.5 X 3 Tate press 17.5 X 10 17.5 X 10 17.5 X 10 17.5 X 10 17.5 X 10 Incline chest supported DB row 42.5 X 10 42.5 X 10 42.5 X 10 42.5 X 10 42.5 X 9 Side raises 15 X 10 15 X 10 15 X 7 Hammer curls 17.5 X 10 17.5 X 10 17.5 X 10 (3 cheat reps) Nice hard training session today | ||