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Powerlifting for Dummies - A fat lads attempt to get strong

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SlugworthIconStrongman for Dummies - A fat lad trying to get strong13-03-2012 @ 15:13 
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P.S must learn to deadlift
Member 3457, 717 posts
SQ 230, BP 180, DL 235
645.0 kgs @ 148.5kgs UnEq
Post Edited: 28.04.2012 @ 14:57 PM by Slugworth
Thought i would start one of these to keep track seen as i have just had done my first powerlifting style session. I have decided to try the Hepburn system.

Started out flat bench

4 set warm up

105 x 3
105 x 2
105 x 2
105 x 2 Felt too light so moved to 110
110 x 2
110 x 2
110 x 2
110 x 2
110 x 10
110 x 8

Only the last 1-2 reps of the last 2 sets felt difficult so will have to adjust the weights next session maybe 115 or 120.

Close grip 60 x 12, 80 x 8, 100 x 5, 60 x 14

Strict Shoulder press 30 x 6, 60 x 4, 80 x 1 push press

My shoulders are pish and i was battered by the last set.

Finished up with Str Bar Tri pushdowns 40 x 8, 50 x 6, 40 x 10 Nice and blasted and was as f**ked as Daniel in the lions den after that

A good 1st session although the bench weight was too low

Any feedback/comments would be massively appreciated seen as im new to all this

Dan
PeteHodgsonIcon...13-03-2012 @ 15:15 
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currently pretty old
Member 677, 10676 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
Nice strong benching there. Any clues as to what the Hepburn system is or shall I google? Happy
PeteHodgsonIcon...13-03-2012 @ 15:17 
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currently pretty old
Member 677, 10676 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
ha, just found the thread about it.
SlugworthIcon...13-03-2012 @ 15:20 
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P.S must learn to deadlift
Member 3457, 717 posts
SQ 230, BP 180, DL 235
645.0 kgs @ 148.5kgs UnEq
Same place i found it Pete Grin
SlugworthIcon...15-03-2012 @ 15:33 
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P.S must learn to deadlift
Member 3457, 717 posts
SQ 230, BP 180, DL 235
645.0 kgs @ 148.5kgs UnEq
Post Edited: 15.03.2012 @ 15:34 PM by Slugworth
And now the moment you have all been waiting for.....or not

Deads today

4 set warm up

160 x 2 Just didn't have the 3rd rep
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 1 Got this all wrong and had no chance of a 2nd
160 x 3 Was so pissed off with the 1st set and last set i had to get 3 here

3 x 8 x 50 Pendlay rows wanted to up the weight but had feck all energy left

An ok session, just pleased to get through it, had planned to do some OH pressing but there wasn't much point. Onwards and upwards...

P.S must learn to deadlift
BoarIcon...15-03-2012 @ 16:50 
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I can't believe you've done this.
Member 5, 24222 posts
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just keep 'pugging' away with the deads ...befor you know nit you will be knocking out sets n reps with 180 ...190 .... mabie mix things up with platform deads and some rack pulls
SlugworthIcon...15-03-2012 @ 16:57 
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P.S must learn to deadlift
Member 3457, 717 posts
SQ 230, BP 180, DL 235
645.0 kgs @ 148.5kgs UnEq
Boar said:just keep 'pugging' away with the deads ...befor you know nit you will be knocking out sets n reps with 180 ...190 .... mabie mix things up with platform deads and some rack pulls


Really need to smash the rack pulls as i never fail off the floor usually around the knee, will have to take a drill to the gym, the pin holes are way too high to be any use with my stumpy legs.
SlugworthIcon...17-04-2012 @ 11:19 
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P.S must learn to deadlift
Member 3457, 717 posts
SQ 230, BP 180, DL 235
645.0 kgs @ 148.5kgs UnEq
2nd session back in the gym yesterday, after a month off due to house move and other assorted crap. Felt surprisingly good.

Bench Day

4 Set Warm up to working weight, 10k increase on my previous session as it was too light

3 x 120
2 x 120
2 x 120
2 x 120
2 x 120
2 x 120
2 x 120
2 x 120

Followed up with some incline and close grip bench and some tricep pushdowns, feels good to be training again and getting back on track.
SlugworthIcon...18-04-2012 @ 21:07 
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P.S must learn to deadlift
Member 3457, 717 posts
SQ 230, BP 180, DL 235
645.0 kgs @ 148.5kgs UnEq
18/04 Squat Day

Bar x 5
60 x 5
100 x 3
140 x 3
140 x 2
140 x 2
140 x 2
140 x 2
140 x 2
140 x 2
140 x 2
180 x 1
200 x 1 20 kg PB

Strict press
40 x 6
60 x 5
70 x 3
80 x 2

Calf raises
Front delt raises

Good session overall everything felt comfortable and a PB with some more in the tank
SlugworthIcon...20-04-2012 @ 18:52 
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P.S must learn to deadlift
Member 3457, 717 posts
SQ 230, BP 180, DL 235
645.0 kgs @ 148.5kgs UnEq
20/04 deadlift day

3 set warm up

160 X 3
160 X 2
160 X 2
160 X 2
160 X 2 Ripped Callus open
160 X 2
160 X 2
160 X 2

s**t session not a decent rep in there, pissed off today
vausieIcon...22-04-2012 @ 16:16 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
are you running a program for deads mate 2 reps is an odd number 3's or 5's work best for me then hit a big double @ 180 maybe ?
SlugworthIcon...22-04-2012 @ 16:23 
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P.S must learn to deadlift
Member 3457, 717 posts
SQ 230, BP 180, DL 235
645.0 kgs @ 148.5kgs UnEq
I'm using an 8 week programme, working upto trebles for 8 sets
SlugworthIcon...23-04-2012 @ 20:00 
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P.S must learn to deadlift
Member 3457, 717 posts
SQ 230, BP 180, DL 235
645.0 kgs @ 148.5kgs UnEq
23/04 Bench Day

Warm up
Bar
30 x 8
80 x 6
100 x 5

120 x 3
120 x 3
120 x 2
120 x 2
120 x 2
120 x 2
120 x 2
120 x 2
90 x 15

Did some incline and close grip

Tough day, not a lot of speed in the pressing which is depressing, felt much better last week but got through it!
SlugworthIcon...24-04-2012 @ 19:45 
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P.S must learn to deadlift
Member 3457, 717 posts
SQ 230, BP 180, DL 235
645.0 kgs @ 148.5kgs UnEq
Has an impromptu shoulder session today!

Strict press worked upto 80 x 5
Failed 90 triceps fooked from yesterday

Seated DB OH press lbs
40 x 12
50 x 10
60 x 8
70 x 6

Did a few raises and shrugs
vausieIcon...25-04-2012 @ 21:05 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
Slugworth said:I'm using an 8 week programme, working upto trebles for 8 sets


ah i see


as u were mr slugworth Tongue

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