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Powerlifting for Dummies - A fat lads attempt to get strong

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kirkynickIcon...17-09-2012 @ 20:50 
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utter utter bastard.
Member 2606, 11461 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
Bummer that! Start off slowly then, no rushing.
SlugworthIcon...03-07-2013 @ 14:28 
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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
Been a while since ive been in here, been training solidly for 4-5 months, but with no real aim. Planning on upping the volume and increasing the numbers and lowering the weight and bodyfat
SlugworthIcon...10-07-2013 @ 18:20 
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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
Restarting my programme now, 1st week

Bench 09/07

150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2

All a bit of a grind, didn't focus on the 6th set and missed it but got back on the bench and made it

Incline bench

60 x 16
60 x 16
80 x 12
80 x 12

Haven't done these in a very long time, easy press but no stability

Tricep stuff

TOO HOT!
vausieIcon...10-07-2013 @ 18:34 
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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
solid bench
SlugworthIcon...10-07-2013 @ 18:56 
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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
Cheers mate, pretty happy with the bench at the minute, hit an easy 170 PB last week, wish I'd put 175 on! Just need the squat to catch up again
SlugworthIcon...11-07-2013 @ 19:47 
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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
11-07 deads

180 x 2
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2

Far far too hot, should really be working around 190-200 but had 2 months off deads with a hamstring injury, technique has gone to bits, all sets were a grind today
vausieIcon...11-07-2013 @ 21:15 
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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
i find sets of 10 reps from 70 upto 180 fix's my form just fine mate

70
100
140
180

as an example of what i do Grin
SlugworthIcon...12-07-2013 @ 17:39 
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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
Squattage

180 x 2
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2

Horrible, horrible, horrible
SlugworthIcon...16-07-2013 @ 17:04 
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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
High quality prep, turbo espresso and slayerrrrr
kirkynickIcon...16-07-2013 @ 17:15 
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utter utter bastard.
Member 2606, 11461 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
Are you still doing the Hepburn system?
SlugworthIcon...16-07-2013 @ 20:45 
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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
kirkynick said:Are you still doing the Hepburn system?


I am mate still seems to work a treat, never really had any plateaus using this
vausieIcon...16-07-2013 @ 20:46 
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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
nice squats mate
SlugworthIcon...16-07-2013 @ 20:49 
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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
16/07 Bench

150 x 3
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2

175 x f
175 x f
175 x f

Really good session good bar speed, still accelerating through lockout, the 175 wasnt a great idea, just fancied a crack as the 170 the other week was a piece of piss and i felt good, plus my training partner going for a PB planted the idea in my head, not to be but not a million miles off.

Incline

60 x 16
80 x 10
100 x 6
100 x 6

May have been another set that i cant remember

Some cable crossovers

Happy, Happy, Happy
SlugworthIcon...16-07-2013 @ 20:50 
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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
vausie said:nice squats mate


Cheers pal, they didnt feel nice, 1st time squatting in months after a hamstring injury
SlugworthIcon...22-07-2013 @ 19:51 
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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
Missed deads and squats last week, catching up this week

Deads

180 x 3
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2

All felt light enough, but pretty slow timing improving but still off so not enough leg drive

220 x 1 horrendous rep and all kinds of hitched, but managed to grind it out, pleased to get this after so long without any deads

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