Rabs Training Log
| rabn21 |  | ... | 11-12-2013 @ 12:30 |
 Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 06/12/2012 - 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 2 x 10 3 board press 120 x 3 130 x 3 140 x 3 150 x 3 | ||
| rabn21 | | ... | 11-12-2013 @ 12:31 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 10/12/2012 - Bench Bench Bar x 2 x 20 60 x 10 85 x 10 105 x 8 120 x 2 x 8 Close Grip Bench 105 x 2 x 8 Incline Bench 85 x 2 x 8 DB Hammer Curls 50lbs x 3 x 10 | ||
| rabn21 | | ... | 11-01-2014 @ 22:59 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Been lax at putting sessions up so going to go back as far as the new year as I like to have it to look back on. 01/01/2014 - Bench Bench Bar x 2 x 20 60 x 10 80 x 8 100 x 6 120 x 4 140 x 2 x 5 Close Grip 120 x 2 x 5 Incline Bench 100 x 2 x 5 | ||
| rabn21 | | ... | 11-01-2014 @ 23:00 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 04/01/2014 - Bench Bench Bar x 3 x 20 60 x 10 80 x 8 100 x 6 120 x 4 3 boards 140 x 3 150 x 3 160 x 3 170 x 3 DB Hammer Curls 50lbs x 3 x 10 | ||
| rabn21 | | ... | 11-01-2014 @ 23:00 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 05/01/2012 - Squat / Deadlift Squat Bar x 3 x 10 60 x 10 90 x 8 120 x 5 140 x 8 x 3 Deadlift 60 x 10 100 x 8 140 x 6 170 x 4 200 x 10 Did grip work 2 timed sets on trap bar. 180 for 43 seconds 250 for 23 seconds | ||
| rabn21 | | ... | 11-01-2014 @ 23:00 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 07/01/2014 - Bench Bench Bar x 2 x 20 60 x 2 x 5 85 x 5 105 x 5 125 x 5 145 x 2 x 5 Close Grip 125 x 2 x 5 Incline Bench 105 x 2 x 5 DB Rows 45 x 3 x 10 | ||
| rabn21 | | ... | 11-01-2014 @ 23:00 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Post Edited: 11.01.2014 @ 23:00 PM by rabn21 11/01/2014 - BenchBench Bar x 3 x 20 60 x 10 85 x 8 100 x 6 115 x 4 2 boards 130 x 3 140 x 3 150 x 3 160 x 3 165 x 3 Happy days my bench and board work all seems to be moving again in the right direction! Strict Overhead Press 60 x 3 x 10 DB Hammer Curls 50lbs x 3 x 12 | ||
| rabn21 | | ... | 13-01-2014 @ 12:26 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 12/01/2014 - Squat Seminar Big Ricky Mullan came down to the club to put on a squatting seminar. Was a very good session and learned a lot. Many things to work on mainly around flexibility and mobility to help the form when squatting. I have a tendancy to lean forward too much, especially given I squat very wide more like equipped squatter. Focused a lot on bar placement. Felt strange and uncomfortable but that is because it is new. The actual weight felt light to squat and managed to set a new PB. Lots of dynamic stretching and foam rolling to get ready. I never do enough of this so that needs to change. Squat Bar x 2 x 10 60 x 8 90 x 6 120 x 5 150 x 3 170 x 2 190 x 1 210 x 1 225 x 1 (5kg gym PB) All in all a great wee session. Many guys and gals set new PB's. Falling in love with the squat again. We have a love hate relationship! | ||
| rabn21 | | ... | 20-01-2014 @ 09:52 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 15/01/2014 - Bench Bench Bar x 2 x 20 60 x 10 90 x 8 110 x 6 130 x 4 150 x 3 150 x 4 Stronger than I expected. Bench creeping back upwards. The board work is definitely helping. Really stupid of me to move away from it when it worked for me so long simply because one training cycle my bench went down. My lockout power was always a strength and it really let me down the last competition. Looking back there were so many other possible reasons for the drop. Close Grip 130 x 2 x 3 Incline Bench 110 x 2 x 3 | ||
| rabn21 | | ... | 20-01-2014 @ 10:04 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 19/01/2014 - Squat/Deadlift Squat Bar x 2 x 10 60 x 10 90 x 8 120 x 6 140 x 4 160 x 2 185 x 6 Loving the SBD knee slieves. They are expensive, tho I got them at good discount. Deadlift 60 x 10 100 x 8 140 x 6 170 x 4 200 x 2 220 x 2 240 x 3 x 2 Deadlifts were slow and felt heavy but the high rep set (6 reps cardio?) on the last set of squats took a lot out of me. Last rep on last set was a grinder but it went up. | ||
| rabn21 | | ... | 24-01-2014 @ 14:48 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 22/01/2014 - Bench Bench Bar x 2 x 20 60 x 10 80 x 5 100 x 3 120 x 2 140 x 1 155 x 2 x 3 Close Grip Bench 140 x 2 x 3 Incline Bench 120 x 2 x 3 Rushed the rest between the two incline sets. Something went pop/crack in my shoulder on the last rep. It was a bit sore yesterday but feels ok today. Hoping it was just fluid moving about or a tendon moving over a bone or soemthing. Will know on warmup sets of next bench session! Annoying as my bench is getting closer and closer to where I was at my best last year. | ||
| rabn21 | | ... | 28-01-2014 @ 18:34 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 25/01/2014 - Board Press Bench Bar x 2 x 20 60 x 10 80 x 8 100 x 6 120 x 4 4 boards 140 x 3 160 x 3 175 x 3 190 x 3 0 boards 100 x 5 Shoulder felt ok doing board presses no pain at all so I thought I had got lucky. Not quite as I was about to find out.... 26/01/2014 - Squats Bar x 3 x 10 60 x 10 90 x 8 120 x 6 140 x 5 150 x 5 Safety Bar Squats 80 x 20 120 x 10 140 x 3 Definitely done some damage to my rotator cuff area. Really painful to pull arms back behind the bar. Going to try lift something at the meet next week maybe with super wide grip but don't want to do more damage. After that training will be SSB for a while and rehab work on shoulder. | ||
| rabn21 | | ... | 03-02-2014 @ 17:13 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 29/01/2014 - Bench Bench Bar x 2 x 20 60 x 10 80 x 8 100 x 6 120 x 4 140 x 2 160 x 2 x 2 Close Grip Bench 140 x 5 140 x 3 | ||
| rabn21 | | ... | 03-02-2014 @ 17:26 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 02/02/2014 - BBPC Powerlifting Meet Our club decided to put on a bit of a friendly comp. Format was two squat racks two benches and two deadlift platforms on the go at once. Do the lifts in any order just warm-up and when you are ready to get one of your lifts recorded call over one of the guys from the club who gave the commands and noted the lift. Teams were made up of six lifters and a mix of male and female lifters in each team. Winner was best wilks total score from the top six lifters (a couple of teams ended up with more than six). Rules around equipment were very relaxed wear whatever you want as it was just for fun. It was quite hectic at times trying to note down lifts and get our own warm-ups and lifts in but we managed to get through about forty lifters in about four hours including feeding our faces at the buffet table! Some notable lifts that stood out to me where the Steele brothers. Leslie put up 270 bench (single ply) and big Brian 230kg raw bench. As for myself managed a wee PB on the squat. My first 500lb squat. My lifts on the day:- Squat 1: 200kg Squat 2: 215kg Squat 3: 227.5kg (2.5kg PB) Bench 1: 150kg Bench 2: 160kg Bench 3: 165kg Deadlift 1: 240kg Deadlift 2: 255kg Deadlift 3: - Back felt tight and sore so decided to leave last attempt. All in all a really enjoyable day. Hopefully this can be a yearly thing. | ||
| rabn21 | | ... | 17-02-2014 @ 23:52 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 04/02/2014 - Bench Bench Bar x 2 x 20 60 x 10 90 x 10 110 x 10 130 x 10 130 x 9 Close Grip Bench 100 x 2 x 10 Incline Bench 80 x 2 x 10 | ||
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