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Rabs Training Log

rabn21		Rabs Training Log	22-08-2012 @ 13:03
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	I have been a serial lurker on this site for a while now. I keep a log over on the GBPF forum and thought I might as well add it on here and try and climb my way up the total pb chart! I'm a powerlifter but also have an interest in strongman and may do a novice comp for a laugh at some point in the future. I compete raw at the moment (I have tried equipment but it wasn't for me, a massive amount of respect goes to anyone who lifts equipped it's bloody difficult!) in both the NIPF(GBPF) and hopefully next year back with the IDFPA(WDFPF). 120+ in the NIPF and 125 or 140 class in IDFPA. My current best lifts to date are 220kg squat, 175kg bench, 265kg deadlift and a 650kg total. My last competition was the weekend just passed at the NIPF Bench Champs where I set a new PB bench of 175kg:- http://youtu.be/B8weMffD4aY Robert(Rab) Newman

rabn21		...	22-08-2012 @ 13:04
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	20/08/2012 - Bench Bench Bar x 3 x 20 70 x 10 90 x 10 110 x 10 125 x 10 125 x 8 Close Grip Bench 107.5 x 10 107.5 x 9 Incline Bench 100 x 9 100 x 8 DB Bench (palms facing in) 30lbs x 15 35lbs x 12 40lbs x 10 DB Row 50lbs x 3 x 20

rabn21		...	22-08-2012 @ 22:31
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	22/08/2012 - Squats Bar x 3 x 10 60 x 8 90 x 5 120 x 5 150 x 5 160 x 5 170 x 5 DB Side Bends 50lbs x 3 x 20 Man my legs are lacking in power after the layoff. Hopefully few weeks of training will see that return!

rabn21		...	23-08-2012 @ 14:56
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	23/08/2012 - Bench Bench Bar x 2 x 20 60 x 10 85 x 10 105 x 10 125 x 2 x 10 Close Grip Bench 107.5 x 2 x 10 Incline Bench 100 x 10 100 x 9 Arms and chest were fried on that last set. On to 8's next week.

rabn21		...	24-08-2012 @ 22:39
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	Post Edited: 24.08.2012 @ 22:40 PM by rabn21 24/08/2012 - Deadlift Deadlift (2" deficit) 60 x 10 100 x 8 130 x 6 150 x 5 170 x 5 180 x 5 192.5 x 5 Stiff Legged Deadlift 100 x 3 x 10

rabn21		...	27-08-2012 @ 22:05
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	27/08/2012 - Bench Bench Bar x 2 x 20 60 x 10 90 x 10 110 x 8 130 x 2 x 8 Close Grip Bench 112.5 x 2 x 8 Incline Bench 105 x 2 x 8 DB Bench (palms facing in) 30 x 15 30 x 2 x 12 DB Rows 30 x 3 x 20 That was a pretty tough session but next week will be even more brutal as the weights jump up a bit.

rabn21		...	29-08-2012 @ 22:32
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	29/08/2012 - Squat Bar x 3 x 10 60 x 10 90 x 8 120 x 6 140 x 4 160 x 3 170 x 3 180 x 3 Power felt better in the legs and feel like the left quad is closer to firing on all cylinders. Foam rolled the hell out of it. Well my current foam roller is actually hard plastic pipe - does the same job just much harsher lol

rabn21		...	31-08-2012 @ 22:11
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	31/08/2012 - Board Press Bench Bar x 2 x 20 60 x 10 90 x 8 115 x 6 135 x 4 4 boards 157.5 x 3 177.5 x 3 197.5 x 3 217.5 x 3 0 boards 100 x 20 Jumped on cross trainer after that for a blast. Looking forward to my first 3 lift comp this year! Week 2 this week of 11 weeks buildup.

rabn21		...	02-09-2012 @ 13:19
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	02/09/2012 - Deadlift Deadlift (2" deficit) 60 x 10 100 x 8 140 x 5 160 x 3 180 x 3 192.5 x 3 202.5 x 3 Power Shrugs 160 x 3 x 10

rabn21		...	04-09-2012 @ 22:36
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	04/09/2012 - Bench Bench Bar x 3 x 20 60 x 10 80 x 8 100 x 6 120 x 4 140 x 2 x 8 Close Grip Bench 120 x 2 x 8 Incline Bench 110 x 2 x 8 Flat DB Bench (palms in) 30 x 10 32 x 10 34 x 10 36 x 10 38 x 10 40 x 6 DB Rows 40 x 2 x 15

rabn21		...	06-09-2012 @ 18:26
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	06/09/2012 - Squat/Deadlift Squat Bar x 3 x 10 60 x 8 90 x 6 120 x 5 150 x 5 170 x 3 190 x 1 Deadlift 60 x 10 100 x 8 140 x 5 170 x 5 192.5 x 3 215 x 1

rabn21		...	11-09-2012 @ 08:38
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	11/09/2012 - Bench Bench Bar x 3 x 20 60 x 10 85 x 8 105 x 6 125 x 5 145 x 2 x 5 Close Grip Bench 125 x 2 x 5 Incline Bench 115 x 2 x 5 Flat DB Bench (palms in) 35 x 10 40 x 10 45 x 10 DB Rows 45 x 3 x 15

rabn21		...	12-09-2012 @ 22:54
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	12/09/2012 - Squat/Deadlift (deload) Squat Bar x 3 x 10 60 x 3 x 8 80 x 5 100 x 5 120 x 5 Deadlift 60 x 10 90 x 5 112.5 x 5 135 x 5 Followed that up with a blast on the cross trainer.

rabn21		...	14-09-2012 @ 23:05
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	14/09/2012 - Board Press Bench Bar x 3 x 20 60 x 10 80 x 8 100 x 6 120 x 4 140 x 3 2 boards 157.5 x 3 167.5 x 3 177.5 x 3 187.5 x 3 DB Overhead Strict Press 20 x 10 30 x 10 35 x 10

rabn21		...	17-09-2012 @ 22:38
Member 3592, 275 posts SQ 230, BP 175, DL 280 685.0 kgs @ 120kgs UnEq	17/09/2012 - Bench Bench Bar x 2 x 20 60 x 10 80 x 8 100 x 6 120 x 4 135 x 2 150 x 2 x 5 Close Grip Bench 130 x 2 x 5 Incline Bench 120 x 2 x 5 Flat DB Bench (palms in) 40 x 10 45 x 10 50 x 9 DB Rows 50 x 2 x 12

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