PowerliftingTwat
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| RSP |  | PowerliftingTwat | 27-09-2014 @ 09:56 |
 RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | New journal for a build up to the GBPF West Mids comp on 23rd Nov. Plan is very simple and the target is to get the qualifying total this year of 545kg@93kg... last year I managed 535kg. Going to train 3 times a week, following the outline below; session 1 - Squat, Bench, Deadlift session 2 - Assistance, mobility work session 3 - Paused Box Squats, CG Bench, Banded Deadlifts 1st session will be later today. | ||
| Billwest | | ... | 27-09-2014 @ 11:16 |
Member 541, 4900 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Good to see the plan there in black and white. I can see you doing 200/125/240 no problems | ||
| Lurkio | | ... | 27-09-2014 @ 11:28 |
 as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Good luck with your goals. | ||
| DomRedshaw | | ... | 27-09-2014 @ 12:32 |
 Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | best of luck with the prep Raj. remember to keep your head on the bench this time haha. like the look of the training split too. | ||
| RSP | | ... | 27-09-2014 @ 15:15 |
RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | Cheers guys and haha Dom, I will try to remember. 27/09/14 Week 1 session 1 Squat 140kg x 5 140kg x 5 Bench 90kg x 10 90kg x 10 Deadlift 180kg x 5 Pendlay Rows 100kg x 5 100kg x 5 100kg x 5 A good start. | ||
| 93hopkinsonr | | ... | 27-09-2014 @ 15:40 |
 Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300800.0 kgs @ 110kgs UnEq | How come your only training 3 days a week? And if that's the way you were to do it I wouldn't do all the 3 main lifts in one day. Reason being if you train Deadlift third all the time after squats and bench, you'll never get the potential out of you Deadlift. Same with bench etc.. Just my two pence worth | ||
| JackRevans | | ... | 27-09-2014 @ 15:42 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | loal "west midlands" | ||
| RSP | | ... | 02-10-2014 @ 22:20 |
RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | 93hopkinsonr said:How come your only training 3 days a week? And if that's the way you were to do it I wouldn't do all the 3 main lifts in one day. Reason being if you train Deadlift third all the time after squats and bench, you'll never get the potential out of you Deadlift. Same with bench etc.. Just my two pence worth 3 days a week because it fits best with stuff outside the gym. I understand what you are saying and appreciate the input. With only training 3 times a week I found full body sessions worked best and it only really matters what I can deadlift after squatting in the comp, so I replicate that in my training. However, I will be taking it easy on squats some weeks and testing my deadlift, so I can judge if it is progressing. | ||
| RSP | | ... | 02-10-2014 @ 22:22 |
RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | Post Edited: 02.10.2014 @ 22:26 PM by RSP 29/09/14Week 1, session 2 This was mostly upper back work, core, shoulder rehab and mobility work. 02/03/14 Week 1, session 3 Paused Box Squats 100kg x 5 100kg x 5 100kg x 5 CG Bench 80kg x 12 80kg x 12 Banded Deadlifts Blue band 100kg x 3,3,3,3,3 Green band 100kg x 3,3,3 Will use green band from now on. This was just testing out the exercises really. Will add some weight next time. Left shoulder has not been feeling great so just keeping pressing light and very controlled. | ||
| RSP | | ... | 06-10-2014 @ 23:01 |
RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | 06/10/14 Week 2, session 1 Squat 145kg x 5 145kg x 5 - easy. Bench 95kg x 10 95kg x 10 - solid enough, 100kg x 10,10 would be nice next week. Deadlift 185kg x 5 - so hard lol, not getting the initial pull right, very slow off floor. | ||
| Billwest | | ... | 06-10-2014 @ 23:15 |
Member 541, 4900 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice going Raj, bench shaping up well after everything | ||
| RSP | | ... | 07-10-2014 @ 21:14 |
RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | Post Edited: 07.10.2014 @ 21:16 PM by RSP Cheers Bill07/10/14 Pull Ups - all reps paused at bottom bw x 5 bw+5kg x 5 bw+10kg x 5, 5, 5 bw x 8 Pendlay Rows 102.5kg x 5 102.5kg x 5 102.5kg x 5 Cable Row Face Pulls Core Biceps 10 mins rolling upper back, shoulders, chest 10 mins stretching/rolling lower back and legs | ||
| RSP | | ... | 09-10-2014 @ 22:24 |
RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | 09/10/14 Squats (paused) 110kg x 5 110kg x 5 110kg x 5 Bench (CG) Up to 110kg 5 second pause 85kg x 10 85kg x 10 Deadlift vs green band 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 Triceps Biceps | ||
| RSP | | ... | 12-10-2014 @ 17:51 |
RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | 12/10/14 Squat Up to 150kg x 5 Bench Up to 100kg x 10 Deadlift Up to 190kg x 5 Everything felt good. Did a 2nd set on bench but got 9 reps and racked it. Deadlift was a lot easier than last time but still not as strong as I would like. | ||
| RSP | | ... | 16-10-2014 @ 20:03 |
RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | 16/10/14 Paused Squats 115kg x 5 115kg x 5 115kg x 5 CG Bench 90kg x 10 90kg x 10 Deficit Deadlifts 140kg x 5 140kg x 5 140kg x 5 Face Pulls Pull Aparts Triceps Biceps | ||