Powerlifting log
| IkonTheHologram |  | ... | 18-05-2013 @ 11:29 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Saturday 18/5/13 Bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 100 x 3 110 - 5 sets of 5 80 x 15, 80 x 8, 80 x 6, 60 x 10, 60 x 8 - these sets were tng and about 30 secs rest in between Shoulder Press Machine 40 - 5 sets of 8-15 Seated Row 5 sets of 15,12,10,8,5 Curls - 15,12,10,10,10 Face Pulls - 15,12,10,8,8 | ||
| IkonTheHologram | | ... | 20-05-2013 @ 12:33 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 20.05.2013 @ 12:33 PM by IkonTheHologram Bench - Did tng today for a change and went for a rep out set at the topbar x 10 40 x 8 60 x 5 80 x 3 100 x 3 120 x 8 - PR 100 x 13 - PR 60 x reps Deadlifts 60 x 3 - 5 sets - went real light just to see if i get any tightness/twinge in hamstring, everything felt fine. Romanian deadlifts bar x 30 - 4 sets - just trying to stretch it out, everything felt ok tricep rope pushdowns - 5 sets rope curls - 5 sets deadhang overhand pullups 8 sets of 3 | ||
| nails | | ... | 20-05-2013 @ 13:21 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nice benching, I'll be a new max is on the cards soon. | ||
| IkonTheHologram | | ... | 23-05-2013 @ 12:35 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | nails said:Nice benching, I'll be a new max is on the cards soon. I really hope so gonna attempt a 150 on bench before I go on holiday in a couple week, how's training going mate?? | ||
| IkonTheHologram | | ... | 23-05-2013 @ 12:39 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Thursday 23 may 13 Bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 110 x 3 125 - 5 sets of 3 100 x 5 100 x 5 60 x 15 - tng Dumbbell shoulder press 20's x 10 25's x 10 30's x 9 25's x 10 20's x 10 10's x burnout Deadlifts 100 x 2 - 10 sets Curls 25kg bar - 15,12,10,8,10 | ||
| IkonTheHologram | | ... | 25-05-2013 @ 11:40 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 5 115 - 5 sets of 5 Deadlifts 60 x 5 80 x 3 100 x 3 120 5 sets of 2 Romanian deadlifts 5 sets of 10 with 60 Curls 30kg bar - 15,12,10,8,6 | ||
| IkonTheHologram | | ... | 27-05-2013 @ 12:38 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Monday 27 May 13 Bench - tng today Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 120 x 2 130 x 6 100 x 8 - paused 100 x 5 - 2 sets - paused Hang cleans - 3 sets Romanian Deads - 4 sets of 30 Neutral Grip pullups - 5 sets of 5-8 Curls with rope - 5 sets Face Pulls - 5 sets Pushdowns with rope - 5 sets | ||
| IkonTheHologram | | ... | 30-05-2013 @ 12:17 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Thursday 30gtn may Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 130 - 4 singles 120 - 4 singles Originally planned all singles at 130 but to optimistic as 130 is probably around 93% of my max and I wasn't staying tight in the pause I was sinking the bar instead holding it on my chest so dropped to 120. Romanian deads 3 sets of 50 Band face pulls 3 sets of 30 Curls 30kg - 15,15,12,12,10 | ||
| IkonTheHologram | | ... | 31-05-2013 @ 14:25 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 31.05.2013 @ 14:28 PM by IkonTheHologram Friday 31rd May - just went light and didnt go mad as i went heavy yesterday and cant go tomorrow as im going paintballing all dayBench 100 x 8 Push Press 80 x 5 60 x 10 60 x 8 60 x 5 Deadlift 5 sets of 3 at 60 Clean and Press 2 sets of 60 x 5 Dont know why but video of reads http://youtu.be/vp0HV5zkEEQ | ||
| nails | | ... | 31-05-2013 @ 14:49 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Those are some damn fast deads. Glad the rehab's going well. | ||
| IkonTheHologram | | ... | 31-05-2013 @ 19:47 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | nails said:Those are some damn fast deads. Glad the rehab's going well. Thanks mate seems to be all I can do at the moment light weight as fast as possible so I don't lose to much power but rehab is coming along now if started doing high rep band work every night | ||
| IkonTheHologram | | ... | 03-06-2013 @ 13:21 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 03.06.2013 @ 14:29 PM by IkonTheHologram Power cleansBar x 5 40 x 3 60 x 2 80 x 1 80 x 1 90 x 1 100 x 0 - fell backwards nearly beheaded myself lol 100 x 1 90 - 3 singles 60 x 5 Probably awful technique but really enjoy doing these Bench Bar x10 40x8 60x5 80x3 100x3 120x2 127.5 - 2 sets of 3, 1 set of 2 followed by a single after 20 secs rest 120 x 2 100x10 tng 60 x didn't count, did close grip stopping just above chest Cable curls 15,12,10,8,6 Tricep ripe push downs 15,12,10,8,6 Hamstring curls 3 sets of 30-50 Romanian deads 3 sets of 30 Vid of power clean actual lift starts about half way through http://www.youtube.com/watch?v=C_2MPti7cFM | ||
| IkonTheHologram | | ... | 06-06-2013 @ 13:27 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 06.06.2013 @ 13:29 PM by IkonTheHologram BenchBar x 10 40 x 8 60 x 5 80 x 3 100 x 2 110 x 2 120 x 1 130 x 1 145 x 1 - PR touch and go Power Cleans Put a 10min timer on and did a single every 30 secs at 60kg so about 20 singles Deadlifts Worked upto 120kg x 5 - felt heavy lol Tricep Pushdowns - 15,12,10,10,10 Curls - 15,12,10,8,6 Hamstring Curls - went 1 plate heavier than last time did 3 sets of 30 http://youtu.be/Gr4Xwfeo_n4?t=23s | ||
| IkonTheHologram | | ... | 08-06-2013 @ 14:43 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Saturday 8th June 2013 Weighing around 235 Cleans from blocks Bar x 5 40 x 5 40 x 3 60 x 3 80 x 2 Stopped here as i could just tell i wasn't doing them properly Incline Bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 2 120 x 1 Squat Bar x 10 40 x 8 60 x 5 60 x 5 80 x 5 80 x 5 100 x 3 100 x 3 60 x 10 Deadlifts 60 x 3 60 x 5 100 x 5 100 x 5 120 x 3 140 x 3 140 x 2 100 x 10 Hopefully can get back into squatting/deads properly when i get back from holiday cant wait been so s**t just doing bench, they felt pretty good no twinge or anything in the hamstring so hopefully take a few weeks to get back up to decent weight then jump back on sheiko and get more prs http://youtu.be/YiY49p5lTmg | ||
| IkonTheHologram | | ... | 18-06-2013 @ 14:19 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Tuesday 18th June First session back since holiday and first somewhat heavy session since hamstring tear and everything felt heavy but that's to be expected Squats Bar x 10 Bar x 5 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 140 x 1 - 3 singles all beltless, felt ok but harder than they should but still lacking confidence to really push with 100% force but it'll come back over the next few weeks hopefully Deadlifts 70 x 5 100 x 3 120 x 3 140 x 3 160 - 3 singles beltless all felt slow and heavy Incline bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 5 | ||
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