REGISTER
 
You are here: Home → Forum → Training Journals → Rabs Training Log

Rabs Training Log

1234567891011121314

rabn21Icon...05-04-2013 @ 20:11 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		05/04/2013 - Board Press / Deadlift

Bench
Bar x 2 x 20
60 x 10
90 x 8
120 x 6

3 boards
140 x 4
155 x 3
170 x 3
180 x 2
190 x 1

Deadlift
60 x 10
100 x 8
140 x 6
170 x 4
195 x 2

Bent Over Row
60 x 3 x 15

Double Hand Plate Pinches (2 x 20kg disks facing in)
3 x 10 seconds
rabn21Icon...07-04-2013 @ 21:48 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		Club training tonight. 7 or 8 of us down good session.

07/04/2013 - Bench / Overhead

Bench
Bar x 2 x 20
60 x 10
90 x 8
110 x 6
130 x 2 x 5 (last rep paused each set)

Close Grip Bench
115 x 2 x 5 (last rep paused each set)

Axle Push Press (1 clean from floor then reps - 25kg bar)
Bar x 10
45 x 10
65 x 8
85 x 6
105 x 5

Log Press (70kg log)
70 x 10
80 x 8
90 x 5
rabn21Icon...12-04-2013 @ 11:27 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		11/04/2013 - Board Press / Squat / Deadlift

Bench
Bar x 2 x 20
60 x 10
80 x 8
100 x 6
120 x 4

2 boards
140 x 3
150 x 2
160 x 1
170 x 1
180 x 1

Squat
Bar x 2 x 20
60 x 10
80 x 8
100 x 6
120 x 5
140 x 5

Deadlift
60 x 10
100 x 8
140 x 5
180 x 3

Legs and back weren't feeling great so didnt push squats or deads as much as planned. A lot of mobility and flexibilty work to do this week.
rabn21Icon...18-04-2013 @ 10:01 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		17/04/2013 - Bench
Bar x 2 x 20
60 x 10
80 x 8
100 x 5
120 x 5
140 x 2 x 5 (last rep each set paused)

Close Grip Bench
120 x 2 x 5

Incline Bench
112.5 x 2 x 5

Circuit x 3
Front Raises (25lbs x 10)
Side Raises (25lbs x 10)
Rear Delt Raises (25lbs x 10)
DB Side Bends (50lbs x 20)

Considering how I felt the last few days was very pleased with this session!
rabn21Icon...21-04-2013 @ 09:50 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		19/04/2013 - Board Press / Squat

Bench
Bar x 2 x 20
60 x 10
80 x 8
100 x 6
120 x 4

1 board
140 x 3
150 x 2
160 x 1
165 x 1

0 boards
100 x 20

Squat
Bar x 3 x 10
60 x 8

POP - something went in my left quad. A different part to before. This time along the front. Foam rolled it and had a deep tissue massage yesterday so hopefully it is on the mend. Wouldn't be me if I wasn't injuring something.
rabn21Icon...23-04-2013 @ 09:28 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		22/04/2013 - Bench

Bench
Bar x 2 x 20
65 x 10
85 x 5
105 x 3
120 x 2
145 x 2 x 5 (last rep paused each set)

Close Grip Bench
125 x 2 x 5

Incline Bench
120 x 2 x 5

Overhead Press (strict)
40 x 10
60 x 8
70 x 6
80 x 4

DB Row
40 x 3 x 15

Really enjoyed this session. Feel like my bench is on the way back up. After that did a lot of foam rolling a stretching.
rabn21Icon...29-04-2013 @ 23:25 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		29/04/2013 - Bench / Squat / Deadlift

Bench
Bar x 2 x 20
60 x 10
85 x 8
110 x 6
130 x 4
150 x 2 x 3 (last rep paused each set)

Close Grip Bench
130 x 2 x 3 (last rep paused each set)

Incline Bench
122.5 x 2 x 3

Flat DB Bench
40 x 3 x 15

Squats
Bar x 3 x 10
60 x 2 x 10
80 x 10

Deadlift (beltless)
60 x 10
100 x 8
130 x 5
160 x 3
rabn21Icon...07-05-2013 @ 14:30 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		05/05/2013 - Pressing

Bench
Bar x 3 x 20
60 x 10
90 x 5
120 x 3
140 x 3
160 x 3
160 x 5 (last two reps were partially assisted)

Close Grip Bench
140 x 3
140 x 5

Pressing Medley

First medley was:-
50kg DB Floor to overhead each arm
100kg regular barbell floor to overhead
120kg axle floor to overhead
120kg log

Fired the dumbells up easy enough. Clean and pressed the regular bar then tried to continental clean the axle. It was brutally ugly but I managed to get it up using a weird zercher kinda movement and readjusted hands on the bar. Just about push pressed it up. That left me wrecked though and all I could do was clean the log as it had taken too much outta me. 120kg log is a max effort anyway fresh.

Second attempt we lowered the weights a bit to have a chance of finishing.
50kg DB Floor to overhead each arm
100kg regular barbell floor to overhead
90kg axle floor to overhead
110kg log

This time was much better. Same as before except I cleaned the axle this time. With the lower weights I had enough in the tank to put the log up. Cant remember the times for each medley.

Enjoyed this as it left me breathing as if I had just done a full cardio workout. Hurt my right wrist a bit tho and my left thumb seems a bit staved. Not used to strongman type training but think it will help my powerlifting training and I might even do a strongman comp sometime if I come across one that suits.

After that fried the triceps with floor press lockouts. Think the weight on first set was 180kg and second set was 170kg for 5 reps each with a slight touch to get them moving. Prob should have just droppped weights further tho as this prob defeats purpose of starting from dead stop. Straight after each floor press set did set of 12 reps EZY Curl bar overhead tricep extensions.
rabn21Icon...09-05-2013 @ 08:39 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		Training from Monday night. Was too pissed of to put it up earlier.

06/05/2013 - Squat

Bar x 3 x 10
60 x 10
80 x 8
100 x 6
120 x 4
140 x 3
160 x 1

Was trying to gradually work back into it again after a pop/tear in my quad a few weeks back. Too much too soon. Need to take a longer term view on this now and take some time off squatting and get it fixed properly. Felt good on the 140 so went up and it went again on the first rep. I had been doing a lot more in terms of warmups and foam rolling. Must just have been too much damage and too soon to push it. Need a better foam roller for a start. Mine is two small in diameter. Rumble roller would be the best option.

Back to the drawing board on Squats!
rabn21Icon...13-05-2013 @ 08:10 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		Forgot to put up my session for last Thurs

09/05/2013 - Board Press
Bar x 3 x 20
60 x 10
80 x 8
100 x 6
120 x 4

3 boards
140 x 3
155 x 3
170 x 3
185 x 3

185 x 3 was tough set! Feel like my bench strength is getting much closer to being where it was at my peak last year.
rabn21Icon...15-05-2013 @ 09:09 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		15/05/2013 - Bench

Bench
Bar x 3 x 20
60 x 10
85 x 8
105 x 6
125 x 4
145 x 2
165 x 2 x 2 (firs rep each set paused)

Close Grip Bench
145 x 2 x 2

Incline Bench
130 x 2 x 2

Push Press
60 x 10
70 x 8
80 x 6
90 x 4
100 x 2
rabn21Icon...18-05-2013 @ 21:00 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
Post Edited: 18.05.2013 @ 21:01 PM by rabn21
18/05/2013 - Squat / Board Press

Squat
Bar x 5 x 10
60 x 5 x 10
70 x 5 x 10

Bench
Bar x 2 x 20
60 x 10
80 x 8
100 x 6
120 x 4

2 boards
140 x 3
150 x 3
160 x 3
170 x 3

Single Arm DB Strict Press
30 x 10 each side
40 x 8 right
40 x 7 left

And the slow march back to squatting heavy begins!
rabn21Icon...19-05-2013 @ 21:46 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		19/05/2013 - Deadlift / Back

Deadlift

60 x 10
100 x 5
140 x 5
160 x 5
180 x 5
200 x 5
150 x 3 x 3

Tried a new technique on the deadlifts. Widened foot and hand placement. Felt much better off the floor. Good to get some weight on the bar for deadlifts

Circuit x 2 (8 reps)
Plate loaded pulldown - 100kg
Bent over rows - 90kg
Shrugs - 140kg
DB Shrugs - 50kg per hand
Good Mornings - 50kg
rabn21Icon...21-05-2013 @ 23:28 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		21/05/2013 - Bench

Bench
Bar x 2 x 20
60 x 10
90 x 5
117.5 x 3
137.5 x 2
157.5 x 1
177.5 x 1 (paused, maybe not comp level pause but not far off I think)

Close Grip Bench
160 x 2

Regular Grip
100 x 22

Vid of the 177.5 normal and 160 close grip http://www.youtube.com/watch?v=cCOTzpMEGJ8
rabn21Icon...24-05-2013 @ 23:39 
Avatar
Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		24/05/2013 - Squat / Deadlift

Squat
Bar x 3 x 10
60 x 2 x 10
80 x 5 x 10
90 x 5 x 10

Deadlift
60 x 10
100 x 8
140 x 6
175 x 4
202.5 x 2
162.5 x 8 x 3

Doesn't look like much typed out but I'm buggered!

1234567891011121314

You are here: Home → Forum → Training Journals → Rabs Training Log
RETURN TO TOP
© Sugden Barbell 2025 Privacy - Terms & Conditions