Rabs Training Log
| rabn21 |  | ... | 16-10-2013 @ 22:58 |
 Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 16/10/2013 - Bench Bench 30 x 10 60 x 10 90 x 5 110 x 8 x 3 (explosive as possible) Close Grip 90 x 3 x 15 DB Shoulder Press 50lbs x 15 50lbs x 12 50lbs x 10 DB Hammer Curls 50lbs x 3 x 10 DB Side Bends 50lbs x 3 x 20 | ||
| rabn21 | | ... | 21-10-2013 @ 13:05 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 20/10/2013 - Squats / Deadlifts Deadlift 60 x 10 100 x 8 140 x 6 180 x 6 212.5 x 10 180 x 12 Squat Bar x 10 60 x 10 90 x 8 120 x 5 145 x 6 x 3 | ||
| rabn21 | | ... | 24-10-2013 @ 16:18 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 23/10/2013 - Bench Bench Bar x 10 60 x 8 85 x 6 105 x 4 125 x 2 145 x 3 x 2 120 x 10 100 x 15 Work sets felt slow and heavy but solid reps. DB Bench (palms in) 50lbs x 3 x 15 BOR 70 x 3 x 15 DB Hammer Curls 50lbs x 3 x 10 Planks Front x 50 secs Sides x 25 secs each Front x 50 secs | ||
| rabn21 | | ... | 28-10-2013 @ 09:17 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 27/10/2013 - Deadlift / Squat Axle Deadlift 60 x 10 (double overhand grip) 100 x 6 (double overhand grip) 120 x 5 (first two double overhand grip) 140 x 3 170 x 3 x 3 Deadlift against red band doubled over bar 170 x 3 x 3 Hip thrusts These were done in between work sets on deadlift 60 x 8 80 x 8 90 x 8 Squat Against red bands Bar x 10 60 x 8 90 x 6 120 x 4 140 x 3 160 x 2 180 x 3 x 2 Axle Clean and Press 60 x 3 80 x 3 90 x 3 DB Press 40 x 3 each arm | ||
| rabn21 | | ... | 05-11-2013 @ 12:10 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 01/11/2013 - Bench Bench Bar x 20 60 x 10 80 x 8 100 x 6 120 x 6 135 x 7 135 x 6 135 x 5 Overhead Press (strict) Bar x 10 40 x 8 60 x 6 70 x 4 80 x 3 DB Hammer Curls (no rest between) 50lbs x 10 45lbs x 10 40lbs x 10 | ||
| rabn21 | | ... | 05-11-2013 @ 12:14 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 03/11/2013 - Deadlift / Squat Deadlift 60 x 10 100 x 8 140 x 6 170 x 4 200 x 2 220 x 1 240 x 1 250 x 1 260 x 1 Squat Bar x 10 50 x 10 80 x 8 110 x 6 140 x 4 170 x 2 190 x 3 The 190 was for 2+ felt like I was good for 4-5 reps but I hit the rack on third rep really had to twist and fight to catch it took lot out of me so left it there. Feel like I'm not 100% but rapidly approaching it hopefully be in good form for last comp of year on 23rd. Leg Press 100 x 10 200 x 10 300 x 10 350 x 10 Never done much leg pressing before as I mostly train in home gym. Pushed it we bit today on it. Also changed the technique used the top part of the foot rest and it seemed to bring hamstrings into it more. | ||
| rabn21 | | ... | 11-11-2013 @ 10:32 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 05/11/2013 - Bench Bench Bar x 20 60 x 10 85 x 8 105 x 6 125 x 4 145 x 3 | ||
| rabn21 | | ... | 11-11-2013 @ 10:33 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 10/11/2013 Squat / Deadlift Squat Bar x 10 60 x 10 90 x 8 120 x 5 150 x 3 170 x 1 190 x 1 200 x 1 210 x 1 Deadlift 60 x 10 100 x 8 140 x 6 170 x 4 200 x 2 225 x 5 | ||
| rabn21 | | ... | 14-11-2013 @ 09:08 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Post Edited: 14.11.2013 @ 09:09 AM by rabn21 12/11/2013 - BenchBar x 20 60 x 10 80 x 8 100 x 6 120 x 4 140 x 2 150 x 1 155 x 1 160 x F WTF!!! Def think I need to bench twice a week to keep my bench up so will go back to that after the comp next weekend. Thats all heavy work done. Deload and rest now to comp. Few pounds to shift so some ligth cardio needed too prob. | ||
| rabn21 | | ... | 25-11-2013 @ 10:50 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 23/11/2013 - NIPF Raw Power Championships Squat Attempt 1: 200kg Pass Attempt 2: 210kg Pass Attempt 3: 222.5kg Pass Bench Attempt 1: 150kg Pass Attempt 2: 155kg Fail Attempt 3: 155kg Fail Deadlift Attempt 1: 245kg Pass Attempt 2: 260kg Pass Attempt 3: 265kg Pass We were struggling to get enough numbers for spotters/loaders so the lifting order was changed so that the bigger guys (93, 105, 120, 120+) all lifted first so some of the guys could spot and load after lifting. Was nice to get lifting early in the day rather than waiting around for ages to lift. The spotting and loading after lifting took it out of me! What a long long day. As for the lifting I was pleased with my total considering the weight loss this year. This was my lightest competition weight since I started competing. Squat felt good the 222.5 squat was a grinder but a 2.5kg PB so was chuffed with that. My bench sucked hairy balls but I know what I need to do to get this sorted. My sticking point has moved noticeably from a few inches off my chest to much closer to lockout! Lockout was always a strength but I have neglected it of late and this is the result. Deadlift was slow off the floor but was able to grind the second and third attempts out to equal my PB! All in all a good day. Standard of lifting was superb. Lots of new lifters both in my club and the NIPF. There also was drug testing carried out which is good to see. Can't wait to get back in the gym but will take a day or two off benching and full week off squats and deads. | ||
| Funky_monkey | | ... | 25-11-2013 @ 16:35 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Why did you pass all your lifts? | ||
| rabn21 | | ... | 25-11-2013 @ 21:33 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Funky_monkey said:Why did you pass all your lifts? Sorry meant pass as in pass or fail the exam. Not pass on the attempt! | ||
| rabn21 | | ... | 03-12-2013 @ 17:30 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Training from this last week. 27/11/2013 - Bench Bench Bar x 2 x 20 60 x 10 80 x 10 100 x 10 120 x 2 x 10 Close Grip Bench 100 x 10 100 x 8 80 x 2 x 10 | ||
| rabn21 | | ... | 03-12-2013 @ 17:32 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Training from this last week. 30/11/2013 - Board Press Bench Bar x 2 x 20 60 x 10 80 x 8 1 board 100 x 6 2 boards 120 x 4 3 boards 140 x 3 160 x 3 170 x 3 My board press is down about 25-30kg from my strongest and my competition bench is down about the same. Coincidence? I don't think so! Close Grip Bench 100 x 10 100 x 8 80 x 2 x 10 | ||
| rabn21 | | ... | 03-12-2013 @ 17:35 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 01/12/2013 - Deadlift Deficit Deadlift 60 x 10 80 x 8 120 x 5 130 x 5 140 x 5 Block Deads 140 x 5 180 x 5 200 x 5 220 x 5 Deadlift 140 x 5 160 x 5 Rowing/Pulldown assistance work. (2 sets each) Lat Pulldowns Seated cable rows T-bar rows DB Rows | ||
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