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Powerlifting and Strongman Log

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MuscleDemonIcon...22-09-2016 @ 20:21 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 22.09.2016 @ 20:24 PM by MuscleDemon
matthewvc said:how is it going? any plans to do any GPC (or PL in general) competitions soon? IIRC you hold all the GPC records in the 60kg class.


Hey Matthew, things are well. I have lost focus with training and especially with emphasis to compete.
I am starting to train more frequently again and will set my target on a competition again perhaps next year.

In 2015, I did hold the all time 60kg raw total and squat records in the UK. This has since been taken by Stuart Jamieson.
I believe I have WR's in the GPC in the 60kg class but these are meaningless as other federations have WR's considerably higher.

Hopefully see you again at a competition soon.
matthewvcIcon...22-09-2016 @ 21:42 
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‘downsizing’
Member 5704, 3496 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
MuscleDemon said:
Hey Matthew, things are well. I have lost focus with training and especially with emphasis to compete.
I am starting to train more frequently again and will set my target on a competition again perhaps next year.
In 2015, I did hold the all time 60kg raw total and squat records in the UK. This has since been taken by Stuart Jamieson.
I believe I have WR's in the GPC in the 60kg class but these are meaningless as other federations have WR's considerably higher.
Hopefully see you again at a competition soon.


Stuart jamieson is one hell of a lifter no shame in losing records to him.
Too many Feds too many WRs, although neilside is good for collating all the British ones. Good to see you too again in comp pleased you're getting some fire back into your training.
PikefingersIcon...22-09-2016 @ 21:56 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
MuscleDemon said:
Hey Matthew, things are well. I have lost focus with training and especially with emphasis to compete.
I am starting to train more frequently again and will set my target on a competition again perhaps next year.
In 2015, I did hold the all time 60kg raw total and squat records in the UK. This has since been taken by Stuart Jamieson.
I believe I have WR's in the GPC in the 60kg class but these are meaningless as other federations have WR's considerably higher.
Hopefully see you again at a competition soon.


Good to see you training more regularly again. Would be good to see you do some more massive lifts. Competitions and strength levels aside, it's worth bearing in mind that you have always been at your most jacked when you have been strongest and doing regular heavy squats, benches, deadlifts.

Re. your records - I guess records set in feds/weight classes with more competitors could be said to mean more, but 3.4 or 3.5 times bodyweight or whatever your 220 dead amounted to, is no doubt worth a lot in its own right. I think 485 would be a very realistic/achievable raw total target for you for the next 12 months (160/225/100) and you could probably exceed that. This would no doubt also result in jackedness.

Polish food is good for bulking btw. (lots of sausage and potatoes).
MuscleDemonIcon...29-09-2016 @ 09:51 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Pikefingers said:
Good to see you training more regularly again. Would be good to see you do some more massive lifts. Competitions and strength levels aside, it's worth bearing in mind that you have always been at your most jacked when you have been strongest and doing regular heavy squats, benches, deadlifts.
Re. your records - I guess records set in feds/weight classes with more competitors could be said to mean more, but 3.4 or 3.5 times bodyweight or whatever your 220 dead amounted to, is no doubt worth a lot in its own right. I think 485 would be a very realistic/achievable raw total target for you for the next 12 months (160/225/100) and you could probably exceed that. This would no doubt also result in jackedness.
Polish food is good for bulking btw. (lots of sausage and potatoes).



The 212.5kg I pulled was relatively better at 3.7 times bodyweight. Although, absolute strength is the new aim.
Thanks for the encouragement, that's a good target to go for.

Dziekuje Rob
MuscleDemonIcon...29-09-2016 @ 09:57 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 29.09.2016 @ 13:28 PM by MuscleDemon
Thursday 29th September 2016


Morning


Power Clean:
20kg x6.
25kg x6.
30kg x6.
45kg x6.
40kg x6.
45kg x3.
50kg x3.
55kg x3.
60kg x3.
65kg x2.
67.5kg x2.
70kg x2.
70.5kg x1.
71kg x1.
71.5kg x1.
72kg x1.
72.5kg x1.
55kg x5. x5. x5.


Midday


Bear Complex:
20kg x3. x3. x3. x5.
25kg x3. x3. x3. x5.
30kg x3. x3. x3. x5.
MuscleDemonIcon...02-10-2016 @ 13:09 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 02.10.2016 @ 13:18 PM by MuscleDemon
Sunday 2nd October 2016


Midday


Strict Barbell Press:
20kg x12.
30kg x8.
36.5kg x6.
40kg x3.
43kg x3.
45kg x3.

Log Press: (Thick log)
47.3kg x3.
49.8kg x3.
50.3kg x3.
51.8kg x3. x3.
47.3kg x5. x6.

Jefferson Squats:
40kg x6.
35kg x6.

Did not enjoy these at all, felt awkward.

Zercher Squats: (Off floor)
30kg x8.
35kg x5.
38kg x5.
40kg x5.
41.5kg x5.
42.5kg x3. x6.
45kg x3.
MuscleDemonIcon...03-10-2016 @ 18:05 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 03.10.2016 @ 18:05 PM by MuscleDemon
Monday 3rd October 2016


Afternoon


Circus Dumbbell Press: (axle 50mm handle)
4kg x10.
7kg x10.
11.5kg x10.
15kg x6.
18kg x6.
21.5kg x5.
24kg x3. x3. x3.
19kg x8. x8.
MuscleDemonIcon...05-10-2016 @ 17:25 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Wednesday 5th October 2016


Afternoon


Overhead Squats:
7kg resistance band x8.
16kg resistance band x8.
20kg x8.
25kg x8.
30kg x6.
32.5kg x6.
35kg x6.
37.5kg x5. x6. x6.
32.5kg x10. x10.

Zercher Squats: (Off floor, 50mm axle bar)
20kg x8.
30kg x6.
35kg x6.
37.5kg x5.
40kg x5.
42.5kg x5.
45kg x5. Personal best
47.5kg x5. Personal best
MuscleDemonIcon...10-10-2016 @ 08:55 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Thursday 6th October 2016


Afternoon


Cable Rope Pushdowns:
10kg x10.
15kg x10.
15kg & 5lbs x10.
15kg & 7.5lbs x8.
20kg x8.
20kg & 5lbs x6.
20kg & 7.5lbs x6.
25kg x6. x6.
15kg & 5lbs x10. x10.

E-Z bar Curls: (bar weight excluded)
Bar x10.
5kg x10.
7.5kg x10.
10kg x10.
12.5kg x6.
15kg x6.
10kg x12.

Cable V-bar Pushdowns:
30kg x10.
35kg x10.
40kg x10.
45kg x6.
50kg x6.
50kg & 5lbs x6.
35kg & 5lbs x12.
MuscleDemonIcon...11-10-2016 @ 15:13 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Monday 10th October 2016


Afternoon


Incline Dumbbell Press:
8kg x12.
12kg x10.
16kg x10.
20kg x10.
24kg x8.
26kg x6.
28kg x6. x6. x6.

Seated Good Mornings:
20kg x10. x10.
25kg x8.
27.5kg x8.
30kg x6.
32.5kg x6.
35kg x5. x5.

Decline Sit-Ups:
8kg x10.
12kg x10.
16kg x8.
18kg x6. x6. x6.
MuscleDemonIcon...11-10-2016 @ 16:36 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Tuesday 11th October 2016


Afternoon


Overhead Squats:
7kg resistance band x6.
16kg resistance band x6.
20kg x6.
25kg x6.
30kg x3.
32.5kg x3.
35kg x3.
37.5kg x3.
39kg x3.
40kg x3.
41kg x3.
42kg x3.
42.5kg x0. x1 (failed 2nd rep).

Zercher Squats: (Off floor, 50mm axle bar)
20kg x6.
30kg x6.
37.5kg x6.
42.5kg x5.
47.5kg x5.
50kg x5. Personal best
52.5kg x5. Personal best
MuscleDemonIcon...12-10-2016 @ 16:40 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Wednesday 12th October 2016


Afternoon


Sandbag Carry:
35kg 7Metres x6. x6.
40kg 7M x6. x6.
45kg 7M x6. x6.
50kg 7M x6. x6.

Dead-hang Pull-Ups:
Bwt x6. x6. x6.
1.25kg x3.
2.5kg x3.
3.75kg x3.
3.875kg x3.
4kg x3.
4.125kg x3.
MuscleDemonIcon...15-10-2016 @ 16:59 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Saturday 16th October 2016


Midday


Strict Barbell Press:
20kg x10.
25kg x10.
30kg x6.
35kg x6.
40kg x3.
43.5kg x3.

Log Press: (Thick log)
47.3kg x3. x5. x6.

Zercher Squats: (Off floor, 50mm axle bar)
20kg x6.
30kg x6.
40kg x3.
45kg x3.
50kg x3.
55kg x3. Personal best
58kg x3. Personal best x3.
MuscleDemonIcon...22-10-2016 @ 09:05 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Saturday 22nd October 2016


Morning


Zercher Squats: (Off floor, 50mm axle bar)
20kg x8.
35kg x8.
42.5kg x8.
50kg x5.
55kg x3.
57.5kg x3.
60kg x3. Personal best
62.5kg x3. Personal best

Dead-hang Pull-Ups:
Bwt x3. x3.
1.25kg x3.
2.5kg x3.
3.75kg x3.
4kg x3.
4.25kg x3.
4.375kg x3. Personal best
MuscleDemonIcon...24-10-2016 @ 04:27 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 25.10.2016 @ 03:20 AM by MuscleDemon
Sunday 23rd October 2016

Strongman class.

Morning

Bench Press: (15 minutes to hit 3RM)
20kg x10.
40kg x6.
60kg x5.
70kg x4.
75kg x3.
80kg x3.

Dumbbell Press and bodyweight dips: (superset)
15kg x10. x10.
15kg x10. x10.
15kg x10. x10.

Rowing machine and Strict Barbell Press: (Each set duration 30 seconds and 30 second timed rest in-between each set, row distance is approximate)
130m row.
30kg x9.

130m row.
30kg x7.

125m row.
30kg x7.

120m row.
30kg x6.

140m row.
30kg x6.

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