Quest for PBs
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| tz1127 |  | Quest for PBs | 09-06-2010 @ 00:00 |
 Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | I have been training for powerlifting for 6 months; before that I only messed with weights around for about a year to get better at rugby. My goals for 2010 are to squat 200 kg unequipped/270kg equipped, bench 120 kg unequipped/160 equipped and deadlift 250 kg at 90kg-100kg bodyweight. All my comp lifts are done in GBPF, my pbs are: raw squat 160 kg * 5 (never maxed out on raw squats) equipped squat (gym lift): 227.5 kg equipped squat (comp lift): 215 kg raw bench 100 kg * 3, 105 kg * 1 equipped bench (competition): 122.5 kg Deadlift (equipped): 215 kg (narrowly missed 230 kg before down signal due to grip) I train with high frequency and volume, but with relatively low average intensity. The main lifts are also periodized in a linear fashion. I am currently training 4 times a week but will do 5 days a week from next week. Will try to update this frequently, see ya in a couple of days after my deload. | ||
| tz1127 | | ... | 10-06-2010 @ 21:24 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Not a bad session considering the general lack of sleep and life stress this week... Squat (raw/belt only) worked up to 160 kg * 3 170 kg * 1 (very explosive and easy) Decided to go for a PB at 400 lbs/182.5 kg but missed it twice; not really a technical flaw but more of a case of fatigue and (lack of) strength. 162.5 * 3 (grinder) Good Mornings Didn't go to heavy, worked up to 100 kg * 5 Close grip bench Press worked up to 82.5 kg * 4 80 kg * 3 Push up (strip sets) Done intially with 20kg on back until failure, then 10 kg, then only bodyweight. Did about several sets with about 10-15 reps. In general a decent session... | ||
| tz1127 | | ... | 12-06-2010 @ 12:09 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Yesterday's session: Strict Press worked up to 50 kg * 5 Dumbbell Rows worked up to 27.5 kg dumbbells * 7 Lat pull downs | ||
| tz1127 | | ... | 15-06-2010 @ 20:36 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Deadlift (raw) worked up to 180 kg * 5 180 kg * 3 130 kg * 3 form wasn't picture perfect but weight moved quite fast Bench (raw) worked up to 92.5 kg * 5 (rep PB) 100 kg * 1 107.5 kg * 1 (PB) Good mornings 3 sets of 7 with 60 kg | ||
| tz1127 | | ... | 17-06-2010 @ 22:28 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Squat worked up to 140 kg * 5 raw (didn't feel good, form was way off) suited squat with straps down and no wraps worked up to 180 kg * 3, 180 kg * 5, 180 kg * 2 (easy stuff) Close grip bench press worked up to 85 kg * 4 (PB) , 85 kg * 3 Did some bodyweight dips and worked up to a set of 7 reps Tricep extensions: a bunch | ||
| tz1127 | | ... | 20-06-2010 @ 14:23 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Raw Bench worked up to 110 kg * 1 (not going to count it as a PB as my spotter had his fingers on the bar) Shirted Bench First session in bench shirt in ages. I did not use a belt to anchor the shirt which reduces the support it gives but makes it easy to touch. Over the next few weeks the shirt will gradually be made tighter by a tight belt and pulling it down. worked up to 110 kg * 5 (very easy) Block pull worked up to 160 kg * 5 Did a bunch of pushups, db press and tricep extensions | ||
| tz1127 | | ... | 22-06-2010 @ 21:43 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Raw Deadlift worked up to 190 kg * 3 Suited DL: did 2 sets of 190 * 3 again Wanted and probably could've done 1 or 2 more reps but didn't want any form breakdown.Reps were moderately fast. After that did a bunch of upperback stuff and then did some speed squats worked up to 2 doubles with 120 kg | ||
| tz1127 | | ... | 24-06-2010 @ 21:47 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Raw squat did 145 kg * 5 and then 155 kg * 1 Straps down: 165 kg * 1 180 kg * 2 2 sets of 190 kg * 5 with knee wraps; 1st set just to parallel,2nd set was to legal depth. Pretty sure these are 5 rep PBs with equipped squat. Straps up: 190 kg * 2 was very fast and explosive, just wanted to remember how squatting with straps up felt. Good mornings: worked up to 80 kg * 5 Close grip bench worked up to 87.5 kg * 5 (PB) 80 kg * 7 Lat pulldowns 3 sets of 7 | ||
| andydanjosh | | ... | 24-06-2010 @ 21:48 |
 ^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180447.5 kgs @ 74kgs UnEq | nice sessions . | ||
| Boar | | ... | 24-06-2010 @ 21:50 |
 Walk your talk Member 5, 25558 posts Administrator | good stuff , cant be far off a 400 squat ..probably down to timing !! P.S benchshirts are the devils work !! BUT ...when you hit it right BOSH !! | ||
| tz1127 | | ... | 24-06-2010 @ 21:55 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | andydanjosh said:nice sessions . Thanks mate I try with an intense and very knowledgeble crew. With them scrutinising my every single rep, I am able to make PB's most of my sessions. | ||
| tz1127 | | ... | 24-06-2010 @ 22:01 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Boar said:good stuff , cant be far off a 400 squat ..probably down to timing !! P.S benchshirts are the devils work !! BUT ...when you hit it right BOSH !! Yeah a 400 lb squat is a big goal, I was much more excided when I hit 170 kg * 1 with only a belt then 227 kg/500 lbs with IPF kit. Bench shirts are even worse and make lifers look very retarded. Also with the bruises it leaves on my body, I don't think I will be hitting the beach or anything this summer Don't wanna get people giving my sympathetic looks and handing me domestic abuse leaflets. | ||
| Little_Mike | | ... | 24-06-2010 @ 22:24 |
 JuJitsu - its not gay if you dont make eye contact Member 661, 1729 posts | some good numbers shirts are evil it takes forever to master 1 then before you know it the shirts blown and you start all over again the joys of kit | ||
| tz1127 | | ... | 27-06-2010 @ 12:22 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Block deadlifts (raw) worked up to 1 single at 200 kg Raw bench worked up to 90kg * 5 and 102.5 kg * 1 (spotter touched 2nd rep) Shirted bench (no belt) worked up to 2 sets of 4 with 115 kg | ||
| tz1127 | | ... | 28-06-2010 @ 21:57 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | had to come in the gym to spot my fellow powerlifters so I also did some raw squats. Raw Squat worked up to 2 singles at 150 kg Weight was fairly easy and technique is better then last week. | ||