Powerlifting log
| IkonTheHologram |  | ... | 13-12-2013 @ 14:37 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 1 Session 3 Squats Bar x 10,10,10 60 x 3 100 x 3 120 x 3 140 x 2 160 x 1 170 x 2,2,2,2 - felt hard but to be expected after Wednesdays session Bench Bar x 10,10 40 x 3 60 x 3 80 x 3 100 x 3 122.5 x 3,3,3,3,3,3 - same as squats felt slow and heavy JM press 60 x 10 70 x 10 80 x 10 60 x 20 Pull ups (overhand) 1 set of 13 - looking at my vid I need to lock out more I'm doing half reps Had time to kill so did some push press and power cleans Push press Bar x lots 60 x 3 80 x 2 90 x 1 102.5 x 1 - PR Power cleans 50 x 3,3,3 70 x 3 90 x 1,1 | ||
| IkonTheHologram | | ... | 14-12-2013 @ 11:26 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Push press from yesterday, embarassingly enough 102 is a pr | ||
| IkonTheHologram | | ... | 16-12-2013 @ 17:52 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 2 Session 1 Squats Bar x 3 sets 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 160 x 1 185 x 2,2,2,2 170 x 3,3,3,3 Absolutely killed me, for some reason wasn't feeling with it on squats they all felt heavy just unracking them, just got my head down and grinded the sets out, some weren't the best looking reps but got the work in Bench Bar x 3 sets 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 130 x 3,3,3,3,3 Tricep rope pushdowns 3 sets of 10 Seated rows 3 sets of 10 Incline DB bench 3 sets of 25 | ||
| IkonTheHologram | | ... | 18-12-2013 @ 20:33 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 2 Session 2 Paused Deadlifts 70 x 3,3,3 120 x 3 140 x 3 160 x 2 180 x 1,1,1 Bench Bar x 20 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2,2,2 - really quick reps 100 x 15 tng Deadlifts 70 x 3 120 x 3 160 x 3 180 x 3 205 x 3,3,3,3,3 - really good reps Hammer strength ohp neutral grip - 80 x 10,8 60 x 15,15 Lat pull down 3 sets Close grip bench with chains 3 sets | ||
| IkonTheHologram | | ... | 20-12-2013 @ 12:11 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 2 Session 3 Squats Bar x 10,10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 1 185 x 3,3,3,3,3,3 Bench Bar x 20 40 x 3 60 x 3 80 x 3 100 x 3 120 x 1 130 x 3,3,3,3,3 110 x 4,4,4,4 | ||
| IkonTheHologram | | ... | 24-12-2013 @ 12:29 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 24.12.2013 @ 12:33 PM by IkonTheHologram Had to miss yesterdays session as I'd been ill over the weekend so did session 2 today Deadlifts 70 x 3,3 100 x 3 120 x 3 140 x 3 170 x 2,2,2,2 - was meant to be 190 but didn't want to push it as iv been super dehydrated and could feel my hammies tightening up Bench Bar x 15 60 x 3 80 x 3 100 x 3 120 x 2 140 x 1,1,1 100 x 10 Bench with chains 60 + 30 chain weight x 15,15,15 DB OHP - 20's x 8, 30's x 15, 25's x 12 | ||
| IkonTheHologram | | ... | 27-12-2013 @ 13:00 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 3 Session 3 Squat Bar x lots 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 1 170 x 2,2,2 Bench Bar x lots 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2,2,2,2 100 x 10 tng Chin ups - 5 sets of 3 all from a dead hang, will up it to 4's as these today were too easy Next week hopefully I can hit a Squat - 245 w/wraps Bench - 160 tng Deadlift - 260 Then in 2014 hit a legit 750ish total in the gym probably something like Squat - 270 no wraps Bench - 180 paused Deadlift - 300 | ||
| IkonTheHologram | | ... | 30-12-2013 @ 13:45 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 4 Session 1 Deadlifts 70 x 5,5,5 120 x 3 140 x 2 160 x 2 180 x 2,2,2,2 - blew these up Bench tng Bar x 20 40 x 5 60 x 3 80 x 3 100 x 3 120 x 1,1,1,1 100 x 5 Just used real light weight for these movements after my main work Incline flies 3 sets Curls 3 sets Tricep pushdowns 3 sets Back extensions 3 sets | ||
| IkonTheHologram | | ... | 02-01-2014 @ 15:48 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 4 Session 2 Max Out Pretty deflated after a pretty s**t session, probably was being over optimistic with what I thought I could achieve over 12 weeks Squat Bar x reps 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 Wraps on 160 x 2 180 x 1 200 x 1 220 x 1 240 x fail 240 x 1 - borderline depth, ugly rep Bench - tng Bar x reps 40 x 3 60 x 3 80 x 3 100 x 3 120 x 1 140 x 1 150 x 1 160 x fail 160 x fail 155 x 1 - ugly but got it Deadlift 70 x 3 100 x 3 120 x 2 140 x 2 170 x 1 190 x 1 220 x 1 240 x 1 250 - fail, got it to just below knees but was never going to go 250 - didn't even break the floor I guess a 12.5 increase on squat isn't bad at all, 5 on bench is ok, but as usual my deadlift is piss poor, don't want to be rash and totally change my technique but maybe that's what's needed. From Monday I'm not 100% decided but i might give the universal sheiko programme a go which means training 4x a week. | ||
| IkonTheHologram | | ... | 02-01-2014 @ 19:06 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 02.01.2014 @ 19:07 PM by IkonTheHologram Not to sure on the squat depth could go either way, got a bit stroppy on the deadlift like a phaggot haha | ||
| IkonTheHologram | | ... | 03-01-2014 @ 13:33 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Just went in today had a little go at sumo deadlifts and to be fair the weight isn't great compared to my conventional but I think I pull with better technique just struggle with pushing my knees right out so guess I need to stretch my adductors and strengthen them. Sumo pulls 70 x 3,3,3 100 x 3 120 x 3 140 x 3 160 x 2 180 x 1 200 x 1 210 x f 140 x 3,3,3,3,3,3 Bench - was intending to only work upto 100 and practice with a slightly wider grip but on 60 got some snap action in my shoulder/rotator cuff | ||
| IkonTheHologram | | ... | 09-01-2014 @ 12:39 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Universal Programme Week 1 Session 1 Squats Bar x 10,10,10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 160 x 4,4.4,4.4 Bench paused Bar x 20,20,20 60 x 10,10,10 80 x 3 100 x 3,3,3 - was meant to go up to 122.5 but twinged shoulder Friday so don't want to go mad and reinjure myself on the first session Rope pushdowns - 3 sets of 10 Back extensions with chains(20kg) - 3 sets of 10 Rows super strict - 60 x 10,10,10 DB Curls - 12.5's x 10,10,10 Flies - 3 sets of 20-30 | ||
| IkonTheHologram | | ... | 09-01-2014 @ 12:43 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 1 Session 2 Sumo Paused Deadlifts 70 x 3,3,3,3,3 90 x 3,3 120 x 3 140 x 3,3,3,3 Sumo Deadlift 160 x 2,2,2,2 Bench with chains (paused) Bar x 20,20 40 x 3 60 x 3 80 x 3 80 + 40 chain weight x 3,3,3,3,3 No chain 100 x 15 DB OHP - 32.5's x 14, 27.5's x 12, 22.5's x 20 3 board press close grip - 80 x 10,10,10 Face pulls - 3 sets of 10 Reverse pec dec - 2 sets of 10 Not to sure if im doing the sumos right, still need to get my hips closer to the bar i think | ||
| IkonTheHologram | | ... | 10-01-2014 @ 14:33 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 10.01.2014 @ 14:36 PM by IkonTheHologram Sheiko Week 1 Session 3 Squats Bar x loads 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 160 x 2 170 x 3,3,3,3 Bench Bar x loads 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3,3 130 x 2,2,2,2 Accessory Work Chins - BW x 4,4,4,4,4 - BW + 20 chain x 3,3,3 Back Extensions - BW + 40 chains x 12,12,12 DB Twisting curls?? 15's x 8,8,8 Hammer curls - 20's x 15,15 Farmers walks 50's x length of gym and back 15 secs Squats and bench felt really heavy and slow no idea why iv been eating a lot weight is creeping up been sleeping a lot last few days, one of them sessions where I just had to get my head down and get the work done even if it didn't feel how it should. | ||
| IkonTheHologram | | ... | 11-01-2014 @ 12:51 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 1 Session 4 Double Paused Deadlifts (Conventional) 70 x 3,3,3 90 x 3 120 x 3 140 x 3 160 x 3 180 x 2,2,2,2 (75%) Bench Bar x loads 40 x 3 60 x 3 80 x 3 100 x 3 115 x 4,4,4,4,4 (70%) Accessory work DB Incline - 40's x 11 Top half bench with 60 + chains x 12,12,12 Reverse pec dec x 12,12 Reverse flies x 12,12,12 | ||
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