Rabs Training Log
| rabn21 |  | ... | 25-02-2013 @ 23:44 |
 Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | http://www.youtube.com/watch?v=knv7epFqsZQ Hit and hope with the link! | ||
| rabn21 | | ... | 25-02-2013 @ 23:46 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 25/02/2013 - Bench / Squat / Deadlift Bench Bar x 3 x 20 60 x 3 x 10 Squat Bodyweight x 3 x 10 60 x 3 x 10 90 x 3 x 8 Deadlift 60 x 10 90 x 8 120 x 6 140 x 5 Recovery/deload session. Kettlebells on Wed then heavy training next Sunday all being well. | ||
| rabn21 | | ... | 05-03-2013 @ 09:49 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 03/03/2013 - Squat / Deadlift Squat Bodyweight x 3 x 10 60 x 10 90 x 8 130 x 6 160 x 5 180 x 5 200 x 5 (Rep PB) Deadlift 60 x 10 100 x 5 140 x 5 180 x 5 200 x 5 220 x 5 240 x 2 Was going for a third and felt something go in my back. Not heeding my own advice and a technique flaw that was pointed out to me so I have things to work on. Another setback really not what I needed with competition this weekend and deadlift champs at the end of the month. Will rest up this week and hoepfully the stiffness in my back will be gone or at least manageable for benching on Sat. | ||
| rabn21 | | ... | 11-03-2013 @ 09:29 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 09/03/2013 - GBPF British Bench Attempt 1: 160kg pass Attempt 2: 170kg fail Attempt 3: 170kg fail My back had been a worry up until the day of the competition but didnt bother me at all which was good. So I can't use that as an excuse. Simply not strong enough on the day. A second sucessive competition result worse than the previous comp. Few days of rest then get back at it. Must get stronger pure and simple. First attempt felt comfortable. Second attempt I didnt get down far enough on the bench and hit the uprights on the way up. Not sure I would have lifted it anyway but might have been able to fight through it. Third attempt there was just nothing left in the tank. Back to basics with training. First change it a lot more paused work in training. I normally just do touch and go and it has got me to a certain level but I need to practice how I play. Going back to using board pressing again to help with fighting through my sticking point. Anyway personal performance aside I really enjoyed the competition. So many massive lifts! | ||
| rabn21 | | ... | 13-03-2013 @ 09:46 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 13/03/2013 - Bench Bench Bar x 3 x 20 60 x 10 90 x 10 112.5 x 10 (all reps competition pause) 112.5 x 9 (7 paused 2 touch and go and one fail) Close Grip Bench 100 x 10 100 x 9 Incline Bench 92.5 x 2 x 9 DB Hammer Curls 30lbs x 10 40lbs x 10 50lbs x 10 Flat DB Bench (palms facing in) 50lbs x 3 x 10 Made a decision to start doing a lot more paused rep stuff in training. I need to do in the gym as I do in competition. In the higher rep sets though I might pause half or so of the reps. Need to get this bench turned around and back to where I was at last summer! Also will be going back to adding board press sessions as I think they will help me through the sticking points I have. I was at my strongest on the bench when I was training it twice a week. Once to chest and once board pressing to varying heights. | ||
| rabn21 | | ... | 19-03-2013 @ 10:08 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 18/03/2013 - Bench / Squat / Deadlift Bench Bar x 3 x 20 60 x 10 90 x 10 112.5 x 2 x 10 (first 3 reps competition pause each set) Close Grip Bench 100 x 2 x 10 Incline Bench 92.5 x 2 x 10 Flat DB Bench (palms facing in) 30 x 3 x 10 Squat Bar x 3 x 10 60 x 8 80 x 5 100 x 3 Deadlift 60 x 10 100 x 5 140 x 3 Bench was much better than the other night. Drop to 8's for the next session. Squats and deads were just to get some weight on the back and see how it responded. No pain with maybe some very slight stiffness. Will up the weight slightly later in the week to see if deadlift comp next weekend is realistic. I think my problem at the minute would be more with rep work and the back getting tired and something giving. | ||
| rabn21 | | ... | 26-03-2013 @ 10:52 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 25/03/2013 - Bench Bench Bar x 2 x 20 60 x 10 80 x 10 100 x 8 117.5 x 2 x 8 (last rep paused each set) Close Grip Bench 105 x 2 x 8 Incline Bench 97.5 x 8 Had to cut the session short unfortunately for non training related reasons. Bench feeling pretty strong at the minute but will see more as I up the weight and drop the reps over the coming weeks. | ||
| rabn21 | | ... | 01-04-2013 @ 13:13 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 30/03/2013 - NIPF Deadlift Championships Attempt 1: 250kg Pass Attempt 2: 267.5kg Fail Attempt 3: 267.5kg Fail Just wasn't there today. Back felt ok no real pain just was lacking in the power department. Need to get stronger as most importantly stay injury free to get these lifts moving and get ready for the 3 lift in June. Apart from my lifts I had a brilliant day. There was a lot of work from our club went into running this competition and it all came together on the day. Highlight of the day was Big Loz guest lifting and putting on a show during the lunch break. He pulled an easy 370kg powerlifting style and 400kg with straps. Was great to meet him, such a nice guy and was great to pick his brain at the seminar. Looking forward to seeing how he gets on at the Europeans and Worlds Strongest man. https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-prn1/549626_10151381285071936_749577073_n.jpg https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-snc6/8605_10151381280851936_793469632_n.jpg | ||
| Ross_Harkins | | ... | 01-04-2013 @ 15:31 |
Cleverer than YOU Member 1228, 1046 posts | Don't sweat it, you'll come back stronger next time, hard to be at your best doing two comps close together and injured, I know! Where abouts do you train? I'm from Bangor used to train with Trevor Harvey & Ivan johnston there, not competed in N.I. Since 2005, live in Scotland now, been out for two years through injury and moving house and changing jobs, still been training, plan to do a bench comp in june to get into it again, then god willing if injury free the full unequipped in August. Does Wallace Clark, Sammy Porter, Cecil Lenno, Gerry McKenna and Jamie Burke still compete? | ||
| rabn21 | | ... | 01-04-2013 @ 23:05 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Ross_Harkins said:Don't sweat it, you'll come back stronger next time, hard to be at your best doing two comps close together and injured, I know! Where abouts do you train? I'm from Bangor used to train with Trevor Harvey & Ivan johnston there, not competed in N.I. Since 2005, live in Scotland now, been out for two years through injury and moving house and changing jobs, still been training, plan to do a bench comp in june to get into it again, then god willing if injury free the full unequipped in August. Does Wallace Clark, Sammy Porter, Cecil Lenno, Gerry McKenna and Jamie Burke still compete? Yeah it was a bit disappointing but can't dwell on it as you say. Learned some things at comp and at the seminar so only looking forward now and I'm looking forward to my next training session. I train between a home gym and a gym in Larne. There is now a club again in Larne setup late last year. We were running the event at the weekend. Turned out very successful but hard to run a comp and lift will at it. What about yourself you training with a club? What weight class you lift in? Hope your able to get injuries healed up and get back to competing. Trevor was competing on Saturday. Always fun to watch and loves his lifting. Sammy Porter I don't think is still competing but have seen him at a few competitions. Jamie was spectating on Saturday and coaching one of the lifters. Still lifting massive weighs himself as far as I know. The other guys I don't really know though some of names names ring a bell. | ||
| Ross_Harkins | | ... | 01-04-2013 @ 23:41 |
Cleverer than YOU Member 1228, 1046 posts | Post Edited: 01.04.2013 @ 23:47 PM by Ross_Harkins rabn21 said: Yeah it was a bit disappointing but can't dwell on it as you say. Learned some things at comp and at the seminar so only looking forward now and I'm looking forward to my next training session. I train between a home gym and a gym in Larne. There is now a club again in Larne setup late last year. We were running the event at the weekend. Turned out very successful but hard to run a comp and lift will at it. What about yourself you training with a club? What weight class you lift in? Hope your able to get injuries healed up and get back to competing. Trevor was competing on Saturday. Always fun to watch and loves his lifting. Sammy Porter I don't think is still competing but have seen him at a few competitions. Jamie was spectating on Saturday and coaching one of the lifters. Still lifting massive weighs himself as far as I know. The other guys I don't really know though some of names names ring a bell. Up until 2005 lifted at 82.5k since 2006 been lifting at 90k middle of the class then 2009 onward weighed in at 91 and over 92k so lifted at 100's for two years until they changed the weight categories so will be in the 93k from now on. The injury is a big setback as can't squat or deadlift heavy. Its a pinched nerve on the RHS with pain and resulting loss of power between errector/glute/hamstring. Getting intense deep tissue therapy plus doing a lot of my own rehab as well. Been in Scotland since going to University in 1997 Edinburgh 8 years now Glasgow 8 years living and working and married here, stopped doing comps in N.I. 2005. Started competing Scotland 2006 done quite well over the years. Recently full unequipped only after years of equipped. Might do both starting this year. I never got injured equipped, unequipped seems to smash me up now I'm getting older. Was curious about some of the old crew, think couple of them were naughty and got caught and banned if I remember rightly, just wondered if they ever returned, I used to always be up against Wallace or Gerry which was tough. Jamie is great and very knowledgable and has been there and done it all - used to be the only guy from N.I. On the GB team going to the worlds. I have a lot of time for Trevor, he's the reason I got into this in the first place, still going strong at what 68 or 69 years old? Respect as odds have always been against him lifting with chronic arthritus and other problems. He is tenacious and focussed and extremely motivated. Ivan had potential but was a bit lazy to be honest, qualified a lot and went to british, but never trained like he was preparing for a british championships. I train at the Palace of Art weightlifting & Powerlifting club in Glasgow. Only a handful of us left that do this, rest are just average joes that do bench and curls getting nowhere. Finances are difficult due to corporate greed with this having to pay the council a hefty let 3 days a week and with the Commonwealth games coming up next year we are under intense pressure trying to remain open, might have to relocate! | ||
| rabn21 | | ... | 02-04-2013 @ 20:05 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Ross_Harkins said: Up until 2005 lifted at 82.5k since 2006 been lifting at 90k middle of the class then 2009 onward weighed in at 91 and over 92k so lifted at 100's for two years until they changed the weight categories so will be in the 93k from now on. The injury is a big setback as can't squat or deadlift heavy. Its a pinched nerve on the RHS with pain and resulting loss of power between errector/glute/hamstring. Getting intense deep tissue therapy plus doing a lot of my own rehab as well. Been in Scotland since going to University in 1997 Edinburgh 8 years now Glasgow 8 years living and working and married here, stopped doing comps in N.I. 2005. Started competing Scotland 2006 done quite well over the years. Recently full unequipped only after years of equipped. Might do both starting this year. I never got injured equipped, unequipped seems to smash me up now I'm getting older. Was curious about some of the old crew, think couple of them were naughty and got caught and banned if I remember rightly, just wondered if they ever returned, I used to always be up against Wallace or Gerry which was tough. Jamie is great and very knowledgable and has been there and done it all - used to be the only guy from N.I. On the GB team going to the worlds. I have a lot of time for Trevor, he's the reason I got into this in the first place, still going strong at what 68 or 69 years old? Respect as odds have always been against him lifting with chronic arthritus and other problems. He is tenacious and focussed and extremely motivated. Ivan had potential but was a bit lazy to be honest, qualified a lot and went to british, but never trained like he was preparing for a british championships. I train at the Palace of Art weightlifting & Powerlifting club in Glasgow. Only a handful of us left that do this, rest are just average joes that do bench and curls getting nowhere. Finances are difficult due to corporate greed with this having to pay the council a hefty let 3 days a week and with the Commonwealth games coming up next year we are under intense pressure trying to remain open, might have to relocate! It can be tough to keep a club going. We are a young club ourselves but are very lucky to have a gym owner who is 100% behind the club. Hopefully you can keep it going without having to relocate. You lifting with the GBPF? Hopefully I will see you at a British comp in the near future if so. The weight class changes didn't benefit me at all. I was always a 125 lifter and 120 is just a step too far for me I think. It could be done but that would require much more will power in the clean eating department! | ||
| rabn21 | | ... | 02-04-2013 @ 20:11 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 02/04/2013 - Bench Bench Bar x 2 x 20 60 x 10 85 x 10 105 x 8 125 x 2 x 8 (last rep paused on each set) Close Grip Bench 110 x 2 x 8 (last rep paused on each set) Incline Bench 102.5 x 2 x 8 (last rep paused on each set) Flat DB Bench 30 x 10 40 x 2 x 10 DB Row 40 x 3 x 15 Front DB Raise 20lbs x 10 | ||
| Funky_monkey | | ... | 05-04-2013 @ 11:11 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | rabn21 said: The weight class changes didn't benefit me at all. I was always a 125 lifter and 120 is just a step too far for me I think. It could be done but that would require much more will power in the clean eating department! I thought you were much lighter a few years ago? | ||
| rabn21 | | ... | 05-04-2013 @ 20:06 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Funky_monkey said: I thought you were much lighter a few years ago? I was yeah. My first comp was something like 119.5kg have gradually gone up over the last 5 years or so. It would certainly be possible to get back there just don't see it as realistic with my appetite and willpower when it comes to food. Never say never but for now trying to concentrate on getting my lifts back to where they should be. | ||
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