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Powerlifting log

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IkonTheHologramIcon...13-09-2013 @ 14:38 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq
Post Edited: 13.09.2013 @ 20:02 PM by IkonTheHologram
Sheiko 31 Week 4 Session 1

Squats

Bar x 10
40 x 5
60 x 3
80 x 3
100 x 3
120 x 3
145 x 3
170 x 2,2
195 x 1 - felt really easy, was really happy with this as all previous sets felt slow and I just couldn't get myself going it seemed until this set
200 x 1 - again was pretty decent rep, not a 100% grinder
200 x 1 with wraps, wrapped knees like a beast originally could hardly walk but I bottled it lol so re wrapped and hit it fine
Forgot to do the 170 x 2 x 2 after!!!

Bench

Bar x 10
40 x 5
60 x 3
80 x 3
100 x 3
120 x 2
130 x 2,2,2,2
100 x 15 tng - this is a record I think?! To be fair I did full on bounce the bar off my chest the last couple reps

Shoulder press 22.5kg x 20,15,12
Hammer curls 10kg x 15,12,10
Lat pull downs 80 x 8,8,6
Hamstring curls full stack +5 x 12,12,12
Hamstring curls only bottom part (trying to mimic hip and knee angle on Deadlifts to see if I get any carryover, might be a retarder idea but we will see) 10,10,10

IkonTheHologramIcon...15-09-2013 @ 13:16 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Sheiko 31 Week 4 Session 2

Deadlifts

70 x 5,3,2
100 x 3
120 x 3
140 x 3
160 x 3
180 x 2
200 x 2
220 x 1,1
Sumo
100 x 3
140 x 3
160 x 8

Bench

Bar x 10
40 x 5
60 x 3
80 x 3
100 x 2
120 x 2,2
140 x 1,1,1
120 x 2,2

Accessory

Shoulder press 25's x 20,13,8
Lat pull down 3 sets of 15 at 65
Hamstring Curls 3 sets of +5 x 12
IkonTheHologramIcon...15-09-2013 @ 14:47 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Video from today, hips coming up before the bar moves, just cannot get deadlifts to feel like a natural movement, sumo seems to be improving quickly so see if that can catch up to my conventional and then maybe switch.

IkonTheHologramIcon...17-09-2013 @ 14:50 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Sheiko 31 week 4 session 3

Sitting jumps from bench up onto another bench with 15kg dumb bells

Squats

Bar x 10,5
40 x 5
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
172.5 x 3,3,3,3,3

Bench

Bar x 10
60 x 5
80 x 3
100 x 3
115 x 4,4,4,4,4
80 x 12 - tng

Sumo pulls

70 x 5
100 x 3
120 x 3
140 x 2
160 x 2
180 x 8 - PR
200 x 1 - PR
140 x 3,3,3

Accessory

Chest supported rows - 45kg x 10,10,10
Hammer curls - 12.5's x 10,10,8
Dumbell tricep extensions - 30kg x 15,12,10
Hammie curls +5 on stack x 15,10,6
Partial curls 40 x 15,15

Gonna put a vid up later of the sumos, really debating now whether to use sumo as my main max effort work as its developing at a fast rate at the moment it's gone from failing 160 for 1 to 180x8 in 3 weeks roughly?? Technique was f**king awful but can only get better which hopefully means a bigger pull!!!
IkonTheHologramIcon...20-09-2013 @ 13:37 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Sheiko 32 week 1 Session 1

Squats

Bar x 10
60 x 5
80 x 3
100 x 3
120 x 3
140 x 2
160 x 2,2,2

Bench

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
120 x 2,2,2
100 x 5

Tricep extensions 30kg x 23,15,12
Ez Curls 20kg x 15,12,10
Lat pull downs 80 x 12, 95 x 5 (ugly), 80 x 12
GHR on 45 degree bench 10,10,10
IkonTheHologramIcon...20-09-2013 @ 13:38 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Sheiko 32 week 1 Session 1

Squats

Bar x 10
60 x 5
80 x 3
100 x 3
120 x 3
140 x 2
160 x 2,2,2

Bench

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
120 x 2,2,2
100 x 5

Tricep extensions 30kg x 23,15,12
Ez Curls 20kg x 15,12,10
Lat pull downs 80 x 12, 95 x 5 (ugly), 80 x 12
GHR on 45 degree bench 10,10,10
IkonTheHologramIcon...22-09-2013 @ 13:42 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq
Post Edited: 22.09.2013 @ 13:50 PM by IkonTheHologram
Sheiko 32 week 1 Session 2 - Skills Evaluation

Squats

Bar x 10
40 x 5
60 x 3
80 x 3
100 x 3
120 x 3
140 x 2
160 x 2
Wraps on
180 x 1
205 x 1 - was a little high, not a strength issue, just not used to using wraps and they seem to alter my technique a little bit so might just bin them off and stick with sleeves

Bench (tng)

Bar x 10
60 x 5
80 x 3
100 x 3
120 x 2
145 x 1

Deadlift

70 x 5
100 x 3
120 x 3
140 x 3
160 x 2
180 x 2
205 x 1
227.5 x 1 - wasn't the greatest technique but got it

Not sure how to feel about today, the 205 squat was pretty ok strength wise, didn't feel like a real grinder or anything but it was high so it doesn't count, bench was fine. Definitely need to stop letting people hand off for me because I know they don't mean to but they absolutely rip it out and I lose my upper back tightness and put it way to far towards my stomach, deadlift felt really hard and looked pants on video but hopefully after I deload on 32 I can get closer to 240. The target was 220/150/240 when I max out in 3 weeks and I reckon I can do it if I keep on top of everything and keep myself healthy
IkonTheHologramIcon...23-09-2013 @ 20:00 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq
Post Edited: 23.09.2013 @ 20:01 PM by IkonTheHologram
Video from yesterday, squat looks a touch high but an easy rep, deadlift is piss poor form, definitely going to address this next training cycle and set up properly instead of just grip and rip



nailsIcon...24-09-2013 @ 15:09 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq		Well done on the squat and deadlift, that close to max is going to be ugly regardless of technique. Were those PB's?
IkonTheHologramIcon...24-09-2013 @ 15:30 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq
Post Edited: 24.09.2013 @ 15:31 PM by IkonTheHologram
nails said:Well done on the squat and deadlift, that close to max is going to be ugly regardless of technique. Were those PB's?


Thanks mate, yeah both pb's but meant to be 95% roughly of my projected new maxes if that makes sense?! The deadlift damn near killed me got really bad jelly legs after it but im good for a fair bit more on the squat i reckon after this 3 week deload.

Hows your training going pal?
IkonTheHologramIcon...24-09-2013 @ 15:35 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Sheiko 32 Week 1 Session 3

Squats

bar x 8
40 x 5
60 x 5
80 x 3
100 x 3
120 x 2
140 x 2
160 x 2,2,2,2

Bench

bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
115 x 3,3,3,3,3,3

Accessory Work

Good Mornings 80kg x 10,10,10
Seated Row 50 x 10,10,10
Tricep Pushdowns 20,15,12
Cable Curls 20,12,8
nailsIcon...24-09-2013 @ 15:53 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
IkonTheHologram said:
Thanks mate, yeah both pb's but meant to be 95% roughly of my projected new maxes if that makes sense?! The deadlift damn near killed me got really bad jelly legs after it but im good for a fair bit more on the squat i reckon after this 3 week deload.
Hows your training going pal?


Yeah the squat certainly looked easier than the deadlift. I guess you're more of a natural squatter as you numbers are pretty close to each other. Actually thinking about it I fall into the same category.

My training's going very well at the moment. I haven't had any 1RM PB's in the big three I have in almost every other area.
IkonTheHologramIcon...24-09-2013 @ 18:26 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq
nails said:
Yeah the squat certainly looked easier than the deadlift. I guess you're more of a natural squatter as you numbers are pretty close to each other. Actually thinking about it I fall into the same category.
My training's going very well at the moment. I haven't had any 1RM PB's in the big three I have in almost every other area.


Have you tried any PB attempts lately because you would think if your breaking prs all over the place it would carry over to s/b/d, and yeah it pisses me off because most people seem to have a lot bigger disparity between their squat and dead which is why im slowly trying to incorporate sumo as I'm guessing i have pretty strong legs but its a bit hit and miss
IkonTheHologramIcon...27-09-2013 @ 14:36 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq
Post Edited: 27.09.2013 @ 14:40 PM by IkonTheHologram
Double post what
IkonTheHologramIcon...27-09-2013 @ 14:36 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq
Post Edited: 27.09.2013 @ 14:38 PM by IkonTheHologram
Sheiko 32 week 2 session 1

Did my usual little warm up of toe touches, lunges, calf raises, sat in the squat position, did some jumps

Squats

Bar x 10
40 x 6
60 x 5
80 x 3
100 x 3
120 x 3
140 x 3
160 x 2
172.5 x 2,2,2,2 - (these were pretty sickening dropped the close grip and went a bit wider and lower bar, wider stance, felt miles better)
160 x 3,3,3,3
100 x 9 high bar close stance

Bench

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
122.5 x 3,3,3,3,3 - went a little wider than normal about a thumb width from the smooth went pretty ok just have a habit if pressing it to far over my face when I get tired
100 x 10 - just inside the rings
60 x 15 - just inside rings

Accessory work

Good mornings 85kg x 10,10,10
Tricep extensions 35kg x 17,13,10
Lat pull downs 80 x 10,10,10
Reverse curls on cable 10,10,10

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