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paul_b | Paul_B Powerliftng/Fitness Journal | 14-11-2013 @ 17:13 | |

Member 4928, 6 posts SQ 175, BP 107.5, DL 200482.5 kgs @ 64.9kgs UnEq | Hi, Thought I would post up my training here to motivated me to keep a more detailed log of my progress! BW - 64.9kg Current PBS Squat - 175kg Bench - 107.5kg Deadlift - 200kg Goals Squat - 180kg Bench - 110kg Deadlift - 205kg Fed: GBPF Div: YNE Ill start logging my training where I am at now. I am currently in the middle of a comp cycle as I thought I was comepting on the 8th December but that fell through. However, I had already started with the heavy comp weights so I decided to continue. So here we go from yesterdays session: 13/11/13 Squats (Explosive/Technique) - Warm up - 5 x 20kg, 3 x 40kg, 2 x 60kg, 80kg Working Sets - 12 x 2 reps x 102.5kg (60% 1RM). Comments - I was pausing the reps for the first 3 sets but this seemeed to be pulling my right glute/hamstring. I stopped doing this and jsut going for speed and this alleviated the problem. Bench (Heavy) - Warm up 5 x 20kg 40kg, 2 x 60kg, 70kg, 80kg Working sets - 2 x 85kg (80% 1RM), 2 X 92.5kg(86%), 2 x 100kg(92.5%), 2 x 105kg (97.5%), 1 x 105kg (97.5) Comments - Little finger on ring at 85kg and 92.5kg, ring finger on ring for 100kg and 105kg. The single performed for the last set was compelted due to my spotter grabbing the bar slightly early. Accessory Work DB Floor Press - 20kg x 22 reps, 18 reps Superset Chest supported rows/Rear Delt Flyes - 4 x 12 x 40kg/10kg Power Shrugs - 8 x 80kg, 100kg, 110kg, 120kg Zottmann Curls - 4 x 10 x 10kg Incline Crunches - 4 x 12 x 10kg Main Lifts Volume - 4285kg Accessory Lifts Volume - 7060kg Total Volume - 11345kg 14/11/13 Fitness (Aerobic specific) (a) 5 minute warm up (b) 25 minutes fartlek training (c) Stretching/mobility routine | ||

SBradwell83 | ... | 14-11-2013 @ 17:34 | |

Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | Nice to see you posting on here mate!! Will be following see what your up to, nice detailed description of training btw. | ||

paul_b | ... | 14-11-2013 @ 17:43 | |

Member 4928, 6 posts SQ 175, BP 107.5, DL 200482.5 kgs @ 64.9kgs UnEq | cheers! Ill try to keep it updated regularly!!! | ||

paul_b | ... | 19-11-2013 @ 11:54 | |

Member 4928, 6 posts SQ 175, BP 107.5, DL 200482.5 kgs @ 64.9kgs UnEq | 15/11/13 Squat Bar x 5 40kg x 3 60kg x 3 80kg x 2 100kg x 1 120kg x 1 140kg x 1 150kg x 1 162.5kg x 3 (knee wraps used) 150kg x 4 140kg x 5 Overhead Press 5 x 27.5kg, 37.5kg, 47.5kg 3 x 57.5kg + 2 x 57.5kg (Push Press) 5 x 52.5kg Leg Press 20 x 100kg, 150kg, 200kg 200kg Leg Curls 12 x 30kg, 35kg, 40kg, 40kg Calf Extensions 100 x 20kg Ab Circuit 12 x Crunches, Side Crunches (both sides), Leg Raises (no rest in between exercises, 2 minutes in between circuit, 4 times through circuit). Volume Main Lifts - 3970kg Accessory - 16740kg Total - 20710kg 16/11/13 Deadlift 70kg x 3 x 3 90kg x 3 110kg x 3 120kg x 12 x 2 reps Comments - Began on top set here pausing at the knees for the first rep but it killed my speed on the 2nd set and defeated the point of what I was trying to achieve with this session. Bench Press 5 x 52.5kg, 62.5kg, 72.5kg, 87.5kg, 97.5kg - Little finger inside the ring for first 3 sets, little finger on the ring for the 87.5kg set, ring finger on the ring for 97.5kg. Power Shrugs/BB Curls (Superset) 4 x 8 reps x 110kg/30kg - Power Shrugs twice a week is too much so this will substituted with an appropriate replacement next week. Lat Pulldown/Face Pulls - 4 x 12 reps x 40kg/25kg, 45kg/30kg, 50kg/30kg, 50kg/30kg Weighted Hypers/Weighted Abs - 4 x 12 x 10kg/10kg Main Lifts - 5972.5kg Accessory - 9640kg Total - 15612.5kg 17/11/13 Fitness session Main aim - mixture of aerobic and anerobic conditioning in preparation for the more specific track session I have coming up. 200m walk 600m jog 400m effort 4 x 50m sprint/50m jog 5 x 25 bounds up a set of stairs 90 second effort run/90 sec recovery 60 second effort run/60 sec recovery 30 second effort run/30 sec recovery 1.5km cooldown 200m walk back to starting point Dynamic stretching Static Stretching I felt quite quick along the sprint sessions and my fitness was nowhere near as bad as I first thought! Progress is good. 18/11/13 Deadlift 60kg x 3 reps 80kg x 3 100kg x 1 120kg x 1 140kg x 1 160kg x 1 170kg x 1 180kg x 1 190kg x 1 202.5 x 1 x F 195kg x 1 162.5kg x 4 155kg x 5 Bench Press 20kg x 5 40kg x 3 60kg x 1 70kg x 1 80kg x 1 90kg x 1 102.5kg x 3 92.5kg x 4 85kg x 5 This session was meant to be much more involved but I have a new training partner entering the fold so it ended up just having some fun. Turns out he has put 20kg on his deadlift in 6 weeks plus 2.5kg on his bench so he is making some decent progress! | ||

paul_b | ... | 09-12-2013 @ 11:04 | |

Member 4928, 6 posts SQ 175, BP 107.5, DL 200482.5 kgs @ 64.9kgs UnEq | 21/11/2013 Bench - 2 x 85kg, 92.5kg, 100kg, 107.5kg (PB) Squat - 25 x 80kg (someone bet me I couldnt do 24 so I completed 25! Was meant to be 12 x 2 reps for explosive squats). Floor Press - 2 x max reps - 23 x 60kg (comp grip), 14 x 60kg (close grip). Chest Supported Rows/ Rear Delt Flyes - 3 x 12 x 45kg/10kg, 50kg/10kg, 55kg/10kg Shrugs - 3 x 8 reps x 100kg, 110kg, 110kg Zottmann Curls/Weighted Abs - 3 x 10 reps x 10kg/60kg 22/11/2013 Squat - 2 x 130kg, 140kg, 150kg, 162.5kg (These were belt only) Overhead Press - 5 x 30kg, 40kg, 50kg, 3 x 57.5kg + 2 push press, 52.5kg. Leg Press - 4 x 20 reps x 150kg, 200kg, 230kg, 240kg Leg Curls - 4 x 12 reps x 40kg, 45kg, 45kg, 40kg Calf Extensions - 100 reps x 20kg Ab Circuit - 4 x 12 reps (4 different exercises, circuit is run through 3 times). 25/11/2013 25 minute fartlek 29/11/13 So today my training partner said 'Fancy doing the Smolov? the whole 13 weeks?' and I winced because he knew I would say yes against my better judgement and I had punished myself with this horror show before! For the 13 weeks Ill be wearing knee wraps for the heavier sets and some of the rep days. This is to allow me to keep up with my fitness work and take some of the pounding of my knees. The 13 weeks is set up around a 170kg pb on the squat. Below is Day 1: 3 x 8 x 110kg 5 x 120kg 2 x 2 x 130kg 1 x 135kg Didnt use wraps on this day. OHP 5 X 20kg, 30kg, 40kg, 50kg 3 x 57.5kg 8 x 40kg 30/11/13 3 x 8 x 110kg 5 x 120kg 2 x 2 x 130kg 1 x 135kg (wraps on for this) Bench press - messed around with a bench shirt today (Inzer Rage thingy)just to try it. Bar x 5, 40kg x 5, 60kg x 1, 80kg x 1, 90kg x 1, 100kg x 1, 107.5kg x 1, 112.5kg x 1 Didnt particularly like the shirt, felt I got nothing from it. The most probable explanation for this is that it was too loose. I honestly feel like I could have getting the 112.5kg without the shirt on. Floor Press - 16 x 60kg, 12 x 65kg, 8 x 70kg, 4 x 75kg Chest Supported Rows - 16 x 20kg, 12 x 40kg, 8 x 60kg, 4 x 80kg (First 3 sets were far too light) Arnold Press - 16 x 10kg, 12 x 12kg, 8 x 14kg, 4 x 16kg Dips - 16 x BW, 12 x 10kg, 8 x 14kg, 4 x 18kg BB Curls - 16 x 20kg, 12 x 25kg, 8 x 30kg, 4 x 35kg 01/12/13 Squat - 4 x 5 x 120kg , 3 x 130kg, 2 x 2 x 135kg, 1 x 155kg (wraps used for all sets today) Cardio - 30 mins, 9.51km on reclining cycle. 02/12/13 Lunges - 3 x 8 x BW 03/12/13 Bench (Volume) - 5 x 57.5kg, 67.5kg, 77.5kg, 92.5kg, 100kg (ring finger on the ring) DB BP - 16 x 20kg, 12 x 24kg, 8 x 30kg, 4 x 36kg Pulldowns - 16 x 45kg, 12 x 50kg, 8 x 55kg, 4 x 65kg Standing DB Press - 16 x 10kg, 12 x 14kg, 8 x 18kg, 4 x 20kg CGBP - 16 x 40kg, 12 x 50kg, 8 x 60kg, 4 x 70kg Machine Curls - 16 x 12.5kg, 12 x 17.5kg, 8 x 25kg, 4 x 35kg. Bulgarian Lunges 3 x 8 04/12/13 Lunges - 3 x 8 x BW 05/12/13 Off/Recovery 06/12/13 Squat 5 x 25kg, 3 x 45kg, 65kg, 2 x 85kg 1 x 105kg, 125kg 2 x 2 x 145kg (wraps on) OHP 5 x 22.5kg, 32.5kg, 42.5kg, 52.5kg 3 x 60kg 8 x 42.5kg 30 mins cardio reclining cycle, level increased every 5 minutes. 07/12/13 Bench 5 x Bar, 40kg 3 x 60kg 1 x 70kg, 80kg 2 x 90kg, 95kg(Wraps on) 3 x 102.5kg DB Floor Press 16 x 20kg, 12 x 24kg, 8 x 28kg, 4 x 34kg Chest Supported Rows - 16 x 40kg, 12 x 55kg, 8 x 70kg, 4 x 85kg. Arnold Press - 16 x 12kg, 12 x 14kg, 8 x 16kg, 4 x 20kg BB Curls - 16 x 22.5kg, 12 x 25kg, 8 x 27.5kg, 4 x 37.5kg Skull Crushers - 16 x 10kg, 12 x 10kg, 8 x 12kg, 4 x 12kg 08/12/13 5 x 25kg, 3 x 45kg, 65kg, 2 x 85kg 1 x 105kg, 125kg 3 x 145kg (wraps on) | ||