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Powerlifting log

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IkonTheHologram		Powerlifting log	07-03-2013 @ 18:24
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Post Edited: 07.03.2013 @ 18:27 PM by IkonTheHologram Current maxes as of about 12 weeks ago Squat 185 with wraps Bench 130 Deadlift 210 Weight around 224lbs now Sheiko 32 Week 3 session 1 Squat Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 120 x 3 130 x 3 Add belt 150 - 5 sets of 2 (paused final rep) Bench (all paused) Bar x 10 60 x 8 80 x 3 90 x 3 90 x 3 105 x 3 105 x 3 105 x 3 115 x 1 115 x 1 115 x 1 Ab rollouts on knees 5 sets of 6 just using bw 60 push ups split into 30,20,10 Notes: squats went pretty smoothly feel alot better using oly shoes and widened stance a little which felt stronger, bench was fine, first to,e doing ab rollouts, went to do my usual tricep push downs and face pulls but abs went a bit mentle and sort of cramped up so did push ups instead
IkonTheHologram		...	08-03-2013 @ 10:51
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Went in did some light back and shoulder work, nothing to taxing Good mornings Bar x 10 40 x 5 60 x 5 70 x 3 Push Press - first time trying these Bar x 5 40 x 5 60 x 3 70 x 1 80 x 1 85 x 1 90 x 1 95 x 0 Strict press 5 sets of 40 x 12 Rows Bar x 10 40 x 8 60 x 10 80 x 12 60 x 12
IkonTheHologram		...	08-03-2013 @ 10:52
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Went in did some light back and shoulder work, nothing to taxing Good mornings Bar x 10 40 x 5 60 x 5 70 x 3 Push Press - first time trying these Bar x 5 40 x 5 60 x 3 70 x 1 80 x 1 85 x 1 90 x 1 95 x 0 Strict press 5 sets of 40 x 12 Rows Bar x 10 40 x 8 60 x 10 80 x 12 60 x 12
IkonTheHologram		...	08-03-2013 @ 10:54
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Went in did some light back and shoulder work, nothing to taxing Good mornings Bar x 10 40 x 5 60 x 5 70 x 3 Push Press - first time trying these Bar x 5 40 x 5 60 x 3 70 x 1 80 x 1 85 x 1 90 x 1 95 x 0 Strict press 5 sets of 40 x 12 Rows Bar x 10 40 x 8 60 x 10 80 x 12 60 x 12
IkonTheHologram		...	09-03-2013 @ 13:20
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Post Edited: 10.03.2013 @ 15:23 PM by IkonTheHologram Weighed 227 Sheiko 32 Week 3 Session 2 Deadlifts 70 x 5 70 x 3 100 x 3 120 x 3 140 x 3 160 - 5 sets of 2 Bench (Paused) Bar x 1 40 x 5 60 x 5 80 x 3 90 x 3 90 x 3 110 - 5 sets of 2 80 x 20 60 x 20 Good Mornings 60 x 5 70 x 5 75 x 5 80 x 5 80 x 5 Accessory Work Tricep pushdowns 5 sets of 10 Face Pulls 5 sets of 10 Ab rollouts and planks Notes: Easy session just hoping to hit some big PR's next Saturday, hoping for a 200 squat, 140 tng bench, 220 deadlift.
IkonTheHologram		...	11-03-2013 @ 13:01
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Sheiko 32 - week 3 session 3 Squats Bar x 10 40 x 8 60 x 3 80 x 3 100 x 3 120 x 3 140 - 4 sets of 2 - paused last rep Bench (paused) Bar x 10 40 x 8 60 x 3 80 x 3 90 x 3 90 x 3 100 - 4 sets of 2 80 x 20 Accessory work Front squat holds - 5 sets Tricep push downs 5 sets of 10 Face pulls - 5 sets of 10 Hyper extensions - 3 sets of 12 Notes: light session preparing for Saturday everything felt fast and moved well.
IkonTheHologram		...	14-03-2013 @ 12:10
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Sheiko 32 - Week 4 session1 Deadlifts 70 x 3 70 x 3 70 x 2 100 x 3 120 x 3 140 x 2 150 - 4 sets of 2 Bench 60 x 5 80 x 3 100 - 4 singles Back off set 60 x 40 Speed squats 6 sets of 60 x 2 Accessory Tricep push downs 5 sets of 10
IkonTheHologram		...	16-03-2013 @ 12:41
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Sheiko 32 - week 4 session 2 max out day Squat Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 140 x 1 Added wraps 160 x 1 180 x 1 200 x 1 - PR 210 x 0 - just shot to pieces after 200 I think Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 2 110 x 1 120 x 1 130 x 1 135 x 1 - PR 140 x 0 - fell out of grove and feel like I was about to snap my bicep/shoulder up Deadlift 70 x 3 100 x 3 120 x 2 140 x 2 160 x 1 180 x 1 200 x 1 220 x 1 - PR 227.5 x 0 - couldn't even budge it Notes: happy with things overall, 20kg pr on squat, 10 on bench tng and 15 on deadlift using actual prs not projected ones Definitely need to work on tightness on bench because when I got to 130+ I was losing my tightness when unracking and wobbling a little so probably need more practice in the 90%+ range, squats the usual failed coming out of the whole, deadlifts the same, slow from the floor have trouble breaking it off the floor
IkonTheHologram		...	20-03-2013 @ 12:13
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Post Edited: 20.03.2013 @ 12:14 PM by IkonTheHologram New training cycle for the next 16 weeks Sheiko 29-30-31-32 Goals: 220 squat, 145 bench, 240 deadlift so at least a 600 total, creep up towards 110kg sitting about 104 at the moment
IkonTheHologram		...	21-03-2013 @ 12:11
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Sheiko 29 Squat Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 5 120 x 5 140 - 5 sets of 5 Bench - went close grip because of shoulder Bar x 10 40 x 5 60 x 3 80 x 3 90 x 3 90 x 3 105 - 5 sets of 3 100 - 4 sets of 4 80 x 5 60 x 5 Notes: squats felt really good tech wise until last set when I was tired, bench was fine, no assistance since I was going to be late for school
IkonTheHologram		...	23-03-2013 @ 12:27
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Sheiko 29 Paused Deadlifts 70 x 5 70 x 3 110 x 3 130 x 3 (This is where i started doing the pauses at knees) 130 x 3 150 x 3 150 x 3 170 - 4 sets of 3 Incline Bench (Accessory Movement) Bar x 10 40 x 5 60 x 5 80 x 5 100 x 6 Rack Pulls/Pulls from boxes 60 x 10 100 x 5 140 x 5 180 x 3 180 x 3 190 - 4 sets of 3 Accessory Work Tricep push downs using the rope attachment 5 sets of 10 - 20 Face pulls using rope attachment 5 sets of 12 Notes: Easy enough session, hate paused deadlifts which hopefully means they are benefitting me, mis judged the incline work as i thought id be wank at it seeing as i never do it but the 100 x 6 was pretty easy was good for more, rack pulls boring as usual.
IkonTheHologram		...	25-03-2013 @ 19:15
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Sheiko 29 Squats Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 140 x 3 150 - 5 sets of 3 Bench Bar x 10 40 x 5 60 x 3 85 x 3 100 x 3 100 x 3 112.5 x 2 112.5 x 2 105 x 5 Accessory Straight bar push down 5 sets of 10 Good mornings 5 sets or 5
IkonTheHologram		...	28-03-2013 @ 16:06
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Sheiko 29 week 2 day 1 Squats Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 140 x 3 160 x 2 160 x 2 165 x 2 165 x 2 165 x 2 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 100 x 3 112.5 - 5 sets of 3 100 x 10 - tng Paused squats 60 x 2 80 x 2 100 x 2 120 - 4 sets of 2 Accessory work Dips 5 sets of 10 with bw Notes: squats felt real fast today for whatever reason, need to sort this leaning forward thing out though don't know if its the oly shoes or what but I need to keep the weight on my heels
IkonTheHologram		...	30-03-2013 @ 12:41
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Sheiko 29 Week 2 Session 2 Paused Deadlifts 70 x 3 70 x 3 100 x 3 120 x 3 Started Pauses now 140 x 3 160 x 3 160 x 3 170 - 4 sets of 2 Bench bar x 10 40 x 5 60 x 3 80 x 6 80 x 6 90 - 4 sets of 6 60 x 20 - bottom half of press Defecit Deads - off 2 red plates (should be rack pulls but i need to bring up my strength initially starting the pull so subbed defecits in) 70 x 3 100 x 3 120 x 3 140 x 2 140 x 2 150 - 4 sets of 2 Accessory Tricep pushdowns 5 sets of 10-12 face pulls 5 sets of 10-12 ab rollouts 3 sets of 5-8
IkonTheHologram		...	01-04-2013 @ 16:49
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Sheiko 29 week 2 session 3 Squats Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 140 x 3 160 5 sets of 2 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 100 x 3 112.5 x 2 112.5 x 5 100 x 3 90 x 5 60 x 20 Squats Bar x 3 40 x 3 60 x 3 80 x 3 100 x 3 120 x 5 120 x 5 140 - 4 sets of 4

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