Rabs Training Log
| rabn21 |  | ... | 16-08-2013 @ 23:52 |
 Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 16/08/2013 - Bench Bench Bar x 2 x 20 60 x 10 90 x 8 110 x 6 130 x 4 147.5 x 10 x 3 100 x 10 60 x 10 Really didn't think I was going to get anymore sets of 3 after the 5th set but managed to grind out the remaining sets. Quick bit of cardio after that. 4 weeks out and about 6-7 lbs over the 120 class. Thy will be done if it kills me! | ||
| rabn21 | | ... | 19-08-2013 @ 11:12 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Training with the club from yesterday. Started out with some squats as I havent squatted in few weeks and finished with some very light bench sets to help with recovery. 18/08/2013 - Squat / Deadlift / Bench Squat Bar x 2 x 15 60 x 10 100 x 8 140 x 5 160 x 5 Deadlift 60 x 10 100 x 8 140 x 6 180 x 4 205 x 2 225 x 2 245 x 2 Deadlift (against 2 red bands over bar and under feet) 180 x 3 x 5 Bench Bar x 3 x 20 60 x 3 x 20 | ||
| rabn21 | | ... | 21-08-2013 @ 09:20 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 21/08/2013 - Bench Bench Bar x 3 x 20 60 x 10 90 x 8 115 x 6 135 x 6 x 6 | ||
| rabn21 | | ... | 26-08-2013 @ 20:18 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 26/08/2013 - Bench Bench Bar x 2 x 20 60 x 10 80 x 8 100 x 6 120 x 5 140 x 7 x 5 DB Rows 40 x 3 x 10 | ||
| rabn21 | | ... | 28-08-2013 @ 23:11 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 28/08/2013 - Squat / Deadlift Squat Bar x 3 x 10 60 x 8 90 x 6 120 x 4 140 x 2 160 x 5 170 x 3 180 x 1 Deadlifts 60 x 10 100 x 8 140 x 6 180 x 4 210 x 2 230 x 1 Clean and Jerk (WOD 60kg x 30 reps for time - Grace?) 60kg x 15 This WOD kinda thing to finish my workout is somthing I might add in more regular. Tonight I eased into it. 30 reps was just not happening. Form was bad wasting energy and time. Blowing out me arse after that. Not my best session but things starting to wind down for the comp. | ||
| rabn21 | | ... | 31-08-2013 @ 00:25 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 30/08/2013 - Bench Bench Bar x 2 x 20 60 x 10 80 x 8 100 x 6 122.5 x 4 145 x 8 x 4 | ||
| rabn21 | | ... | 17-09-2013 @ 09:26 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 14/09/2013 - NIPF Push / Pull Championships Bench Attempt 1: 150kg pass Attempt 2: 160kg pass Attempt 3: 170kg fail Deadlift Attempt 1: 240kg pass Attempt 2: 250kg pass Attempt 3: 260kg pass Really enjoyed this comp. My main focus for this comp was getting down into the 120kg class. I had let my weight get out of control. I got up to over 135kg and did not feel healthy at the weight. That was 14 weeks ago and got down to 119.4kg for the comp. I wasn't worrying too much about what I ended up lifting but got some fairly decent lifts in for me considering the weight loss. Next comp is 10 weeks away and will be 3 lift NIPF Raw Power (classic only). I am going to use the template of the cube and see how I get on with that style of lifing. | ||
| rabn21 | | ... | 23-09-2013 @ 09:44 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 19/09/2013 - Squat After new more extensive warmup felt much better under the bar on the first few sets. Normally takes me a few more sets to get comfortable. Squat Bar x 10 60 x 10 90 x 8 120 x 8 140 x 8 Circuit x 3 Front Squat - 80kg x 10 Calf Raises - holding 50lb DBs x 15 DB Hammer Curls - 40lbs x 15 Plate Pinches 2 x 15kg discs - 3 x 30 seconds | ||
| rabn21 | | ... | 25-09-2013 @ 09:47 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 24/09/2013 - Bench Warmup: Foam rolling and ball work on pecs and upper back. Pushups / band pullaparts / band pushdowns. Speed Bench 60 x 2 x 10 80 x 10 100 x 8 x 3 Close Grip Bench 80 x 2 x 15 80 x 14 DB Rows 40 x 3 x 10 DB Front Raises 25lbs x 3 x 15 DB Side Bends 50lbs x 3 x 15 Planks Front x 1 min Side x 15 secs each side | ||
| rabn21 | | ... | 26-09-2013 @ 09:46 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 25/09/2013 - Deadlift Deadlift 60 x 10 100 x 8 140 x 6 180 x 4 210 x 5 x 2 Leg Press 150 x 10 200 x 10 250 x 3 x 10 | ||
| rabn21 | | ... | 02-10-2013 @ 12:34 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | Post Edited: 02.10.2013 @ 12:36 PM by rabn21 Setup, spotted and loaded for the GBPF 4 Nations comp at the weekend. One of the best comps I have ever been a part of lifting or helping out. The standard of lifting was very good. Hope to make the team for next year! 30/09/2013 - Squat Had to cut the session short but got some good work in. Mainly this was about the warmup which is helping how I feel while squating and also helping improve my flexibilty in general. Squat Bar x 10 60 x 10 80 x 8 100 x 5 120 x 8 x 3 Max Effort bench tonight. | ||
| rabn21 | | ... | 13-10-2013 @ 09:28 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 03/10/2013 - Bench Bench 40 x 10 60 x 10 80 x 8 100 x 6 120 x 4 135 x 5 x 2 Incline DB Bench 50lbs x 3 x 20 BOR 60 x 3 x 15 DB Side Bends 50lbs x 3 x 20 | ||
| rabn21 | | ... | 13-10-2013 @ 09:34 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 06/10/2013 - Squat / Deadlift Squat Bar x 10 60 x 10 90 x 8 120 x 6 150 x 4 175 x 5 x 2 Deadlift 60 x 10 100 x 10 140 x 8 180 x 8 | ||
| rabn21 | | ... | 13-10-2013 @ 09:37 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 10/10/2013 - Bench Bench 40 x 10 60 x 10 80 x 10 100 x 8 120 x 8 Overhead Press 60 x 3 x 10 DB Rows 45 x 3 x 10 Planks front x 40 secs sides x 20 secs each | ||
| rabn21 | | ... | 14-10-2013 @ 13:57 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 13/10/2013 - Squats / Deadlifts Squats Bar x 10 60 x 10 90 x 8 120 x 6 150 x 6 175 x 6 Deadlifts 60 x 10 100 x 8 140 x 6 170 x 4 200 x 2 225 x 3 x 2 Close Grip Lat Pulldowns 70 x 15 70 x 12 70 x 10 | ||
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