Rabs Training Log
| rabn21 |  | ... | 05-11-2012 @ 22:23 |
 Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Forgot to put up training from last Wed. My last session before the comp and I was glad to get a decent one in after several less than great sessions. 31/10/2012 - Bench / Squat / Deadlift Just to get the blood flowing Bench Bar x 3 x 20 60 x 3 x 10 Squat Bar x 3 x 10 60 x 10 90 x 8 120 x 6 145 x 5 170 x 5 190 x 3 210 x 1 Planned opener is 200 and 210 went up smooth after being pre-tired with the 170 x 5 and 190 x 3. PB is 220 so will see what goes up on the day. Deadlift 60 x 10 100 x 8 130 x 6 160 x 5 185 x 5 210 x 3 235 x 1 Again pleased with that. Not sure if I am in PB territory but we shall see come comp time. More just hoping for a PB total whatever fashion its done in! | ||
| rabn21 | | ... | 11-11-2012 @ 12:43 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 10/11/2012 - NIPF Raw Power Championships Weighed in at 129.0 lightest in a couple of comps. Squats Squat 1: 200kg Fail (depth) - http://www.youtube.com/watch?v=oa5Mqndr80Q&feature=plcp Squat 2: 200kg Pass - went extra low to be safe - http://www.youtube.com/watch?v=9UG29skCvJk&feature=plcp Squat 3: 210kg Pass - http://www.youtube.com/watch?v=NzMWFKF34uc&feature=plcp Bench Bench 1: 165kg Pass - http://www.youtube.com/watch?v=DpNBhP9ewf4&feature=plcp Bench 2: 170kg Fail - Decided to leave it there as I wasn't feeling great and to save some energy for deadlift to make sure I qualify for British Classic Deadlift Deadlift 1: 232.5 Pass - Qualified (even though lift maybe shouldn't have counted cos I forgot to pull up socks) - http://www.youtube.com/watch?v=LY2L5Hw6wfM&feature=plcp Deadlift 2: 240kg Fail (hitch) - http://www.youtube.com/watch?v=YQhnznxe9lY&feature=plcp Deadlift 3: 245kg Pass - http://www.youtube.com/watch?v=shQEs4iB-YA&feature=plcp Total: 620kg @ 129 All in all not my best day. 30kg down on my PB. Need to get caught up on some sleep and a rest week is in order to get my body ready to get at the training again. Will come back at next comp and beat that PB! | ||
| brownbear | | ... | 11-11-2012 @ 12:47 |
 Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | well done on getting that 3rd in after getting called for a hitch on 2nd, though im finding it hard to see where the bar goes down? | ||
| rabn21 | | ... | 11-11-2012 @ 13:31 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Very subtle but I did feel like I slightly hitched it as it went over my singlet but it was hard to see clear on the video. Pulled singlet up and more baby powder and an extra bit of anger got me the third! | ||
| rabn21 | | ... | 22-11-2012 @ 10:40 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | I actually managed to keep myself out of the gym last week as frustrating as that was. It was needed tho. Forgot to put up Mondays training. 19/11/2012 - Squat / Bench Squat Bar x 3 x 10 85 x 5 105 x 5 125 x 5 157.5 x 5 167.5 x 5 177.5 x 5 Bench Bar x 3 x 20 67.5 x 5 85 x 5 100 x 3 125 x 5 135 x 5 142.5 x 6 Flat DB Bench 50lbs x 2 x 15 | ||
| rabn21 | | ... | 23-11-2012 @ 10:00 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 22/11/2012 - Overhead / Deadlift Overhead Press (strict) 37.5 x 5 45 x 5 55 x 3 67.5 x 5 72.5 x 5 77.5 x 10 Deadlift 95 x 5 117.5 x 5 142.5 x 3 177.5 x 5 187.5 x 5 200 x 6 | ||
| rabn21 | | ... | 28-11-2012 @ 10:03 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 27/11/2012 - Squat / Bench Squat Bar x 2 x 10 60 x 5 85 x 5 105 x 5 125 x 3 167.5 x 3 177.5 x 3 187.5 x 3 Bench Bar x 2 x 20 67.5 x 5 85 x 5 100 x 3 135 x 3 142.5 x 3 150 x 4 Flat DB Bench 50lbs x 5 x 15 (2nd and 4th set palms facing in) DB Rows 50lbs x 5 x 15 | ||
| rabn21 | | ... | 29-11-2012 @ 21:46 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 29/11/2012 - Overhead / Deadlift Overhead Press (strict) Bar x 10 37.5 x 5 45 x 5 55 x 3 72.5 x 5 77.5 x 5 82.5 x 8 Deadlift 60 x 10 95 x 5 117.5 x 5 142.5 x 3 187.5 x 3 200 x 3 212.5 x 5 | ||
| rabn21 | | ... | 02-12-2012 @ 23:25 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 02/12/2012 - Squat / Deadlifts First training session with the new Powerlifting club (Big Bear Powerlifting Club - Larne). Great atmosphere to train and really good bunch of guys. Pushed it wee bit harder than planned. Squat Bar x 10 60 x 10 90 x 5 120 x 5 140 x 5 160 x 5 180 x 3 200 x 1 140 x 10 Deadlift 60 x 10 100 x 5 140 x 5 180 x 5 200 x 3 230 x 4 250 x 1 180 x 10 Shattered after that! Feeling much more like myself. | ||
| rabn21 | | ... | 07-12-2012 @ 10:13 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 06/12/2012 - Bench / Overhead Bench Bar x 2 x 20 67.5 x 5 85 x 5 100 x 3 125 x 5 142.5 x 3 160 x 2 Overhead Press (strict) 37.5 x 5 45 x 5 55 x 3 67.5 x 5 77.5 x 3 87.5 x 5 Flat DB Bench 30 x 2 x 15 | ||
| rabn21 | | ... | 10-12-2012 @ 12:27 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 10/12/2012 Squat / Deadlift / Overhead Squat Bar x 10 60 x 8 80 x 5 120 x 5 150 x 5 170 x 5 190 x 5 Went for a sixth rep even though the plan was five and I paid the price. Pop something went in my quad. Similar to a previous injury. Left me rather sore and stiff. Got some manipulation work and tried to keep it loose and continued on to deadlifts. The leg meant I was putting more back into it than I would have liked. Still felt strong though despite the pain. Deadlift 70 x 10 120 x 5 170 x 5 200 x 5 220 x 5 Overhead Press (hammer machine) Bar x 10 60 x 8 80 x 5 100 x 3 110 x 3 120 x 3 Sometimes I need to train smarter not harder! Lessons to be learned. Yet another setback with this damn left quad of mine. The problem seemed to be gone but must have been still there. Going to invest in a rumble roller. My roller is pretty s**t. Going to do a lot of work on the quad this week to see if I can get all the knots rolled out. I have got lazy with the rolling of late and now I have reaped that reward. | ||
| rabn21 | | ... | 14-12-2012 @ 09:46 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 14/12/2012 - Bench / Overhead Bench Bar x 2 x 20 70 x 5 87.5 x 5 105 x 3 130 x 5 137.5 x 5 147.5 x 5 Overhead Press (strict) 40 x 5 50 x 5 60 x 3 75 x 5 80 x 5 85 x 5 | ||
| rabn21 | | ... | 19-12-2012 @ 22:33 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 19/12/2012 - Squat / Bench / Deadlift Squat Bar x 3 x 10 60 x 3 x 10 Bench Bar x 2 x 20 70 x 5 87.5 x 5 105 x 3 137.5 x 3 147.5 x 3 155 x 4 Deadlift 60 x 10 105 x 5 130 x 5 155 x 3 180 x 3 207.5 x 3 232.5 x 3 Did few sets of squats just to get the blood flowing through it after the injury. Felt ok no pulling feeling in it. Lots of foam rolling work over the next few days. Bench and Deads both felt strong. | ||
| rabn21 | | ... | 22-12-2012 @ 20:40 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 22/12/2012 - Squat / Bench / Overhead Squat Bar x 3 x 10 60 x 2 x 10 90 x 8 120 x 5 Bench Bar x 2 x 20 70 x 5 87.5 x 5 105 x 3 130 x 5 147.5 x 3 162.5 x 2 Overhead Press (strict) Bar x 10 40 x 5 50 x 5 60 x 3 80 x 3 85 x 3 90 x 5 Added a wee bit of weight in the squat and felt good. Up it again to the 160 kinda range next session. Bench and overhead both feeling strong. | ||
| rabn21 | | ... | 27-12-2012 @ 23:08 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 27/12/2012 - Bench / Overhead Bench Bar x 2 x 20 72.5 x 5 90 x 5 107.5 x 3 115 x 5 132.5 x 5 150 x 6 Overhead Press (strict) Bar x 10 40 x 5 50 x 5 60 x 5 75 x 5 85 x 3 95 x 3 | ||
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