Rob's Powerlifting Journal
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| rob0210 |  | Rob's Powerlifting Journal | 08-11-2011 @ 23:31 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Hi my name is Rob Rees and I currently compete in the GBPF in the 105kg class, mostly unequipped for now. My next competition is the Commonwealths in December, my last one as a junior so aiming to end the year on a good note! Gym PB's Squat: 250kg Bench: 180kg (touch and go) Deadlift: 300kg Comp PB's Squat: 245kg Bench: 170kg Deadlift: 305kg Total: 717.5kg | ||
| rob0210 | | ... | 08-11-2011 @ 23:39 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Last few sessions 5/11/11 - Squat Squat Warm Ups to 220kg x 1 Added Reverse Blue Band (-30kg at bottom/-0kg at top) 230kg x 3 230kg x 3 235kg x 3 235kg x 3 235kg x 3 240kg x 3 Anderson Squats w/ Doubled Red Band 110kg x 8 singles Good Mornings 110kg x 5 130kg x 5 140kg x 5 7/11/11 - Bench Assistance Speed Bench w/ red band 80kg x 3 x 5 sets Push Press 70kg x 3 75kg x 3 80kg x 3 85kg x 3 90kg x 3 100kg x 1 105kg x 1 Single Arm DB Press 24kg x 8 x 5 sets Pull Ups 40 total reps Single Arm Cable Row 5 x 8 8/11/11 - Deadlift Deadlift Warm Ups to 250kg x 1 Added Reverse Blue Band (-30kg at bottom/-0kg at top) 250kg x 3 260kg x 3 x 5 sets High Bar Squat 170kg x 3 170kg x 3 180kg x 3 Block Pull (Knee Height) 170kg x 5 220kg x 5 270kg x 5 | ||
| JH | | ... | 08-11-2011 @ 23:50 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | Welcome Mr Ree's, good luck with your build up to the commwealths am we will compete against each other very soon! | ||
| rob0210 | | ... | 09-11-2011 @ 09:50 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | JH said:Welcome Mr Ree's, good luck with your build up to the commwealths am we will compete against each other very soon! Cheers mate, I'm sure it'll happen next year at some point! | ||
| rob0210 | | ... | 10-11-2011 @ 17:43 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 10/11/11 - Bench Bench Warm Ups to 160kg Reverse Blue Band (-30kg at bottom/-0kg at top) 160kg x 3 160kg x 3 165kg x 3 165kg x 3 170kg x 3 170kg x 3 Close Grip Floor Press 120kg x 3 140kg x 3 140kg x 3 Paused Bench 130kg x 2 singles 140kg x 3 singles Bench Pull 5 x 10 Tricep Pulldowns 3 x 15 Pretty good session. The 160 warming up didn't feel too great but the bench set up for the reverse bands isn't the best, think that might have had something to do with it. | ||
| rob0210 | | ... | 12-11-2011 @ 15:25 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 12/11/11 - Squats Squats Warm Ups to 225kg x 1 Added Reverse Blue Band 235kg x 3 240kg x 3 245kg x 3 245kg x 3 250kg x 2f3 Anderson Squats w/ Doubled Red Band 130kg x 8 singles Good Mornings 120kg x 5 140kg x 5 150kg x 5 Finished with some stretching. Probably should of stayed at 245 for the last set of squats but it's so close to 250 I couldn't help but give it a go! Everything else felt good so can't complain really. | ||
| rob0210 | | ... | 14-11-2011 @ 16:11 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 14/11/11 - Bench Assistance Speed Bench w/ red band 80kg x 3 x 5 sets Push Press 70kg x 3 80kg x 3 90kg x 3 x 3 100kg x 0,1 105kg x 0,1 The triples felt better than last week but the singles were pretty poor. Think I'm just overthinking it on the singles, when I just rack it and go for it everything goes alot smoother. My overhead ability is pretty crap, especially compared to my bench, so it's something I really want to try and bring up over the next year or so. BTN Push Press 50kg x 5 70kg x 3 90kg x 5 singles Just trying out a different position. Feels alot better from here for the press but a bit of a b**ch when going to rack it again; shoulder flexibility isn't one of my specialities. Pull Ups s/s Single Arm DB Press 5 x 8 / 5 x 8 SA Cable Row 5x8 Tricep Extensions s/s Hammer Curls 3 x 15 / 3 x 15 Not a bad session, think I need to be a bit more restrained on the push presses for now and just work on triples. | ||
| rob0210 | | ... | 15-11-2011 @ 21:18 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 15/11/11 - Deadlift Hang Power Cleans Bar 50kg x 2 x 3 sets 70kg x 2 x 2 sets 80kg x 2 All felt pretty easy. Going to start using these as a warm up before squats and deadlift for a while, see if I get any benefit out of them. Deadlift Warm Ups to 260kg Added Reverse Blue Band 260kg x 3 270kg x 3 270kg x 3 270kg x 3 275kg x 3 High Bar Squat 180kg x 3 x 3 Block Pull 220kg x 5 270kg x 5 290kg x 5 Pulls felt pretty good tonight, felt a bit easier than last week too. Wanted to go a bit heavier on the squats but my hips kept coming up at the bottom and turning it into a good morning. Hopefully give 200kg a go next week if I'm feeling a bit fresher after pulling. | ||
| NickR | | ... | 16-11-2011 @ 09:57 |
 likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | Good to see you on here REESY! still training out of SMUC? | ||
| rob0210 | | ... | 17-11-2011 @ 10:41 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | NickR said:Good to see you on here REESY! still training out of SMUC? Alright Nick. Yeah I'm still training at SMUC, where are you training at these days? | ||
| NickR | | ... | 17-11-2011 @ 12:23 |
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | Locker 27 in weybridge, you should come over for sesh! also with Rob at his work gaff. what do you think of the the new gym there? | ||
| rob0210 | | ... | 17-11-2011 @ 20:56 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | NickR said:Locker 27 in weybridge, you should come over for sesh! also with Rob at his work gaff. what do you think of the the new gym there? Ah nice one, I'll take you up on that in the new year! The new gym is alright, bit to Globogym for my liking. Prefer the way it used to be to be honest! | ||
| rob0210 | | ... | 17-11-2011 @ 21:09 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 17/11/11 - Bench Bench Warm Ups to 160kg Reverse Blue Bands 170kg x 3 175kg x 3 175kg x 3 175kg x 3 180kg x 2f3 Was just a small touch on the 3rd at 180, think I might have had it if I did it on one of the earlier sets. Floor Press 130kg x 3 140kg x 3 150kg x 2 Wanted 3 on the last set, just too tired at this point. Paused Bench (Short rest periods) 140kg x 1 140kg x 1 145kg x 1 145kg x 1 150kg x 1 Bench Pull 5x10 Shattered after this one. Fatigue is really building up now, everything is beginning to feel a bit sluggish. My elbow tendonitis is starting to flare up a bit too. Nothing major but just means it I end up doing a ridiculously slow eccentric which makes it a lot harder off the chest. One more week of doubles with the reverse bands and then I get to deload, hopefully give everything a chance to recover. | ||
| rob0210 | | ... | 21-11-2011 @ 15:35 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Tried the last squat session 2 times and both went pretty poorly. Strength was way down and I figured if I went for it I was more likely to end up injured. It's been a while since I've done any level of volume on the main lifts and I really underestimated how much it would take out of me, especially using the bands. Ended up deciding to deload a week early instead, but seeing as I'm four weeks out from the Commonwealths it gives me a bit more time for a taper so it's not neccessarily a bad thing. Hopefully something I can learn from for next year! 21/11/11 - Bench Accessory Push Press 90kg x 3 90kg x 3 95kg x 3 90kg x 3 90kg x 3 Still went with the plan for push press, quite happy with all sets being at 90kg or above. Tried using more of a dip on the later sets after some feedback, helped a lot with the sticking point. Pull Ups 5 x 8 After this just did quite a few pushing exercises at a higher volume to get some blood flowing and for a change of pace. Everything felt pretty good by the end so I'll aim to do this each session this week and should be in a good position for some singles next week. | ||
| rob0210 | | ... | 22-11-2011 @ 21:29 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 22/11/11 - Deadlift Deadlift Up to 220kg x 2 Block Pull 220kg x 3 270kg x 3 300kg x 2 320kg x 1 320kg x 1 340kg x 1 (PB) Pull Ups 5 x 8 GHR 5 X 10 Block pulls felt good so went with it. Not too sure they're going to help much though due to the bar being so bendy, think starting with the bar at mid shin will carry over to my deadlift better. | ||
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