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Rabs Training Log

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rabn21Icon...01-01-2013 @ 23:55 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		30/12/2012 - Squat / Deadlift

Squat
Bar x 3 x 10
60 x 2 x 10
90 x 8
120 x 5
140 x 5
160 x 5

Deadlift
60 x 10
105 x 5
130 x 5
155 x 3
192.5 x 5
220 x 3
245 x 1
rabn21Icon...01-01-2013 @ 23:57 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		01/01/2013 - Bench / Overhead

Bench
Bar x 2 x 20
72.5 x 5
90 x 5
107.5 x 3
125 x 3
142.5 x 3
160 x 6

Overhead Press (strict)
Bar x 10
42.5 x 5
52.5 x 5
62.5 x 5
80 x 5
85 x 5
90 x 5

Flat DB Bench
30 x 2 x 15
rabn21Icon...06-01-2013 @ 19:29 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		06/01/2013 - Deadlift

60 x 8
100 x 5
140 x 5
170 x 5
200 x 5
230 x 4
180 x 10
rabn21Icon...13-01-2013 @ 18:49 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		13/01/2013 - Bench / Overhead

Bench
Bar x 5 x 20
60 x 10
80 x 5
100 x 5
117.5 x 5
135 x 5
152.5 x 5

Log Press (Log is 70kg - total weight listed)
70 x 5
90 x 5
110 x 1
120 x 1

First time ever doing log press on a proper log. Enjoyed it, technique needs a lot of work.

Viking Press
50 x 10
90 x 10
110 x 6

Seated Strict Press
50 x 8
60 x 8
70 x 6
rabn21Icon...15-01-2013 @ 08:54 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		15/01/2013 - Squats / Deads

Squats
Bar x 3 x 10
60 x 2 x 8
90 x 5
120 x 5
140 x 5
160 x 5
180 x 5

Deadlift
60 x 10
100 x 8
130 x 5
160 x 3
187.5 x 3
212.5 x 3
237.5 x 3
rabn21Icon...20-01-2013 @ 22:35 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		20/01/2013 - Squats / Deads

Squats
Bar x 3 x 10
60 x 2 x 8
90 x 5
120 x 5
150 x 3
170 x 3
190 x 3

Deadlift
60 x 10
100 x 8
140 x 5
170 x 3
195 x 2
220 x 2
245 x 2

Squat strength is coming back up. Will test it proper next wave. Deadlifts best they have been in ages. Think 245 for a double is a PB definitely a PB from the last 14-15 months anyway.
rabn21Icon...22-01-2013 @ 15:50 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
Post Edited: 22.01.2013 @ 15:51 PM by rabn21
21/01/2013 - Bench / Overhead

Bench
Bar x 2 x 20
60 x 10
90 x 5
107.5 x 3
125 x 3
142.5 x 3
160 x 3

Overhead Press (strict)
Bar x 10
45 x 5
55 x 5
65 x 3
82.5 x 5
87.5 x 5
92.5 x 5

DB Hammer Curl into Overhead Press
50lbs x 2 x 10
rabn21Icon...28-01-2013 @ 11:23 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
Post Edited: 28.01.2013 @ 11:29 AM by rabn21
The guys from Assylum Gym in Newtownards (NI) were hosting a deadlift party yesterday. Basically an open day for anyone who wanted to come up and get a bit of lifting in or wanted to try lifting for the first time. Decided to go up and see if the recent form in training could produce a PB Deadlift. Had a cracking day! New PB of 270kg and felt like there is a wee bit more there in the tank.

http://youtu.be/4XeGxbnJ8R0
rabn21Icon...28-01-2013 @ 23:11 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		28/01/2013 - Squat / Bench / Overhead

Squat
Bar x 3 x 10
60 x 2 x 8
90 x 6
120 x 5
140 x 5
160 x 5
180 x 3
200 x 1

Bench
Bar x 2 x 20
60 x 10
90 x 8
115 x 6
135 x 5
152.5 x 3
170 x 1

Overhead Press (strict)
Bar x 10
45 x 5
55 x 5
65 x 3
77.5 x 3
87.5 x 3
97.5 x 2
rabn21Icon...04-02-2013 @ 11:26 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		03/02/2013 - Bench / Overhead

Bench
Bar x 3 x 20
60 x 2 x 10
90 x 6
115 x 5
135 x 5
155 x 4 (got the last one up but think the spotter touched the bar)

Log Press
70 x 5
80 x 4
90 x 3
110 x 2
120 x 1
125 x F
110 x 3

Seated Military Press
60 x 8
70 x 8
80 x 9

Good session yesterday. Felt more comfortable under the log but the 125 still wouldn't pop up. Managed to knock it off my head as well, good times.

Today is squat / deadlift and the weights are getting upped from the last wave.
rabn21Icon...04-02-2013 @ 18:24 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		04/02/2013 - Squats / Deads

Squats
Bar x 3 x 10
60 x 2 x 8
90 x 6
120 x 5
150 x 5
170 x 5
190 x 8

Deadlift
60 x 10
100 x 8
140 x 5
170 x 5
200 x 5
230 x 5

Last time trying this wave I squatted 190 for 6 and hurt my quad. Felt really good today. Was going back and forth in my head getting under the bar whether I would try the sixth again if all went well. Didn't really make my mind up before hand and felt like there was more in the tank so did the six and then knocked out two more.

Deadlifts also were good considering how tired I was after squats. 230 x 5 is a rep PB.
rabn21Icon...10-02-2013 @ 22:23 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		10/02/2013 - Bench / Overhead

Bench
Bar x 2 x 20
60 x 10
80 x 8
100 x 5
120 x 3
140 x 3
160 x 3

Log Press
70 x 5
90 x 5
100 x 3
110 x 2
100 x 4

Floor Press
60 x 10
100 x 10
120 x 8
130 x 4

Seated Military Press
60 x 2 x 10

Light bench session prob wed nite then rest on bench until comp. SQ/DL tomorrow evening.
rabn21Icon...14-02-2013 @ 07:52 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		13/02/2013 - Squat / Bench

Squat
Bar x 3 x 10
60 x 2 x 8
90 x 6
120 x 4
145 x 3
165 x 3
185 x 3
205 x 4 (plan was 3 reps but just touched the safety rails so added 1 as a punishment!)

Bench
Bar x 2 x 20
60 x 8
90 x 6
120 x 4
140 x 2
160 x 1
170 x 1

The 160 and 170 were both horrible reps but they went up. Rest now on bench until bench comp next weekend. Probably squats / deads with the club on Sunday.
rabn21Icon...19-02-2013 @ 08:38 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		19/02/2013 - Squat/Bench/Deadlift

Squat
Bar x 3 x 10
60 x 10
90 x 8
120 x 6
150 x 3
180 x 5
200 x 3
220 x 1

Bench
Bar x 3 x 20
60 x 3 x 10

Deadlift
60 x 10
110 x 8
150 x 5
185 x 3
215 x 3
245 x F
245 x 1

Squats still feeling very strong. Reckon there was a second rep in the tank of 220 which is pleasing after it being pre-tired. It is also my competition PB. Time to get that smashed in June!

Bench was just to get blood flowing help with recovery for bench comp on Saturday.

Deadlift the 215 x 3 felt strong but think the squats took it out of me. The 245 should have been a double at least.

Definitely considering trying this cube method after the deadlift competition. Squats and Deadlifts on the same day are great for me but would be better to pair up maximum effort on one with dynamic or rep effort on the other.
rabn21Icon...25-02-2013 @ 08:26 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		23/02/2013 - NIPF Bench Press Championships

Attempt 1: 160kg Pass
Attempt 2: 170kg Pass
Attempt 3: 175kg Fail

Will put up videos later on hopefully. Need to get them rotated.

Considering how the training had been over the last week or two was pretty pleased with the result. Very close to matching my PB. Have the British Bench in two weeks time so got some work in after my 3 lifts. Did 3 x 3 of 140kg and then 100kg x 15. Will do a light session next week and then rest for the comp.

Was up against two monsters Big Brian Irwin who put up a 210kg bench and big Brain Steele who put up a 227.5 (500lb) raw bench! Keeps me motivated to be chasing these guys and will be up against another bench monster in Mr Pateman at the British!

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