Rob's Powerlifting Journal
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| rob0210 |  | 4/5/12 - Bench/DL | 04-05-2012 @ 20:27 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Warm Ups 130kg x 5 150kg x 5 SLDL Warm Ups 190kg x 5 Pull Ups 2 x 10 | ||
| rob0210 | | 5/2/12 - Squat/Bench | 05-05-2012 @ 19:57 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat w/ wraps & reverse green bands Warm ups 230kg x 3 260kg x 3 Incline Bench Warm Ups 90kg x 5 110kg x 5 Fairly happy with this, having to work a bit for the squats now though. | ||
| rob0210 | | 6/5/12 - DL/Squat | 06-05-2012 @ 15:42 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | DL Warm Ups 200kg x 5 230kg x 5 HB Pause Squat (2ct pause) Warm Ups 160kg x 5 Leg Curls s/s Leg Extension 2 x 25 / 2 x 25 | ||
| rob0210 | | 8/5/12 - Bench/DL | 08-05-2012 @ 20:52 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 3 Board Bench Press Warm Ups 160kg x 3 180kg x 3 SLDL Warm Ups 170kg x 5 200kg x 5 Upper Back Circuit w/ mini band 3 times DB External Rotations 3 x 6 | ||
| rob0210 | | 9/5/12 - Squat/Bench | 09-05-2012 @ 15:12 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Warm ups 170kg x 5 200kg x 5 Incline Bench Warm Ups 100kg x 5 Rear Delt Stuff 3 x 20 SA Cable Row 3 x 8 Happy with the squat, getting close to 5 rep PBs now for squat and bench. | ||
| rob0210 | | 10/5/12 - DL/Squat | 10-05-2012 @ 16:17 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 18" Block Pull Warm Ups 270kg x 3 310kg x 3 HB Pause Squat (2ct Pause) Warm Ups 165kg x 5 Finished with a bit of stretching. 310 was hard but my grip held out, hopefully it's improving. Should carry over better than the other stuff I was doing at least. | ||
| milsy | | ... | 10-05-2012 @ 16:37 |
 Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | Don't know why I look in this journal just depresses me I did my 18inch pulls last nite and got 285 for 2 and theres me thinking I'm getting somewhere then I see you pulling 310 for 3 that's just mental | ||
| rob0210 | | ... | 11-05-2012 @ 15:21 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | milsy said:Don't know why I look in this journal just depresses me I did my 18inch pulls last nite and got 285 for 2 and theres me thinking I'm getting somewhere then I see you pulling 310 for 3 that's just mental Cheers Milsy lol. Compared to a lot of the 105kg strongmen on here it's not much though unfortunatley! 11/5/12 Gym was closed today, presumably because the management found some way to make the place even worse. Made the trip over to Genesis in Wembley instead, a really good gym with lots of decent kit just a bit of a trek to get there. Bench Warm Ups 140kg x 5 152.5kg x 5 (+2.5kg PB) SLDL Warm Ups 180kg x 5 210kg x 5 Hammer Strength Seated Row 4 x 15 Hammer Strength OH Press 4 x 15 Lat Pulldown 4 x 8 (heavy) Pleased with the bench, haven't really had a raw PB since I got 180x1 last summer. Going to keep pushing the 5's till it stalls (which I don't think will be long) then move to 3's for a few weeks. | ||
| NickR | | ... | 11-05-2012 @ 21:08 |
 likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | rob0210 said: Cheers Milsy lol. Compared to a lot of the 105kg strongmen on here it's not much though unfortunatley! 11/5/12 Gym was closed today, presumably because the management found some way to make the place even worse. Made the trip over to Genesis in Wembley instead, a really good gym with lots of decent kit just a bit of a trek to get there. Bench Warm Ups 140kg x 5 152.5kg x 5 (+2.5kg PB) SLDL Warm Ups 180kg x 5 210kg x 5 Hammer Strength Seated Row 4 x 15 Hammer Strength OH Press 4 x 15 Lat Pulldown 4 x 8 (heavy) Pleased with the bench, haven't really had a raw PB since I got 180x1 last summer. Going to keep pushing the 5's till it stalls (which I don't think will be long) then move to 3's for a few weeks. Good benching Bob! Give us a shout if you need somewhere to train if your ususal gym is closed, im pretty flexible with training times, especially at the moment. How long are your running 18" pulls for? | ||
| rob0210 | | ... | 12-05-2012 @ 18:13 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | NickR said: Good benching Bob! Give us a shout if you need somewhere to train if your ususal gym is closed, im pretty flexible with training times, especially at the moment. How long are your running 18" pulls for? Bob? lol. Thanks Nick. Definitely, was good to train somewhere else to be honest. I finished uni a couple of weeks ago so have silly amounts of free time right now. It was only for a day but I know it's going to be closed for at least a month while the Olympics are on. 12/5/12 - Squat/Bench Squat w/ wraps Warm Ups 210kg x 3 Was supposed to do some reverse band work but could tell that wasn't going to happen so left it at 210. Incline Bench 90kg x 5 105kg x 5 Everything felt heavy so kept it short. Bound to happen eventually, suprised it took this long really! Going to take tomorrow and possibly Monday off then try for a few more sessions before taking another break. Doing the SW unequipped next weekend in order to qualify for the unequipped champs later on in the year. Just using it to qualify so not really concerned about PB's or anything, but I know what I'm like so I'll see how I feel on the day! | ||
| NickR | | ... | 12-05-2012 @ 20:08 |
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | rob0210 said: Bob? lol. Thanks Nick. Definitely, was good to train somewhere else to be honest. I finished uni a couple of weeks ago so have silly amounts of free time right now. It was only for a day but I know it's going to be closed for at least a month while the Olympics are on. 12/5/12 - Squat/Bench Squat w/ wraps Warm Ups 210kg x 3 Was supposed to do some reverse band work but could tell that wasn't going to happen so left it at 210. Incline Bench 90kg x 5 105kg x 5 Everything felt heavy so kept it short. Bound to happen eventually, suprised it took this long really! Going to take tomorrow and possibly Monday off then try for a few more sessions before taking another break. Doing the SW unequipped next weekend in order to qualify for the unequipped champs later on in the year. Just using it to qualify so not really concerned about PB's or anything, but I know what I'm like so I'll see how I feel on the day! Its short for Rob ;0) ........so the 18" pulls? | ||
| rob0210 | | ... | 12-05-2012 @ 21:19 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | NickR said: Its short for Rob ;0) ........so the 18" pulls? Not sure how long I'll keep them in, short term goal is 320 x 3, possibly 350 x 1 when I move to singles. Doing them more for my grip than lockout, seems to be my weak link now. The other stuff I was doing didn't seem to work that well, but if this works then I'll keep them in regularly, or at least do them every few weeks or so. | ||
| rob0210 | | 14/5/12 - DL/Squat | 14-05-2012 @ 21:20 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | DL Warm Ups 220kg x 5 250kg x 5 HB Pause Squat Warm Ups 150kg x 5 170kg x 5 Good session, done in about 40 mins. Back was a bit tired from DL so used the belt for squats. Been trying to avoid using it for pause squats up till now but think I'm going to start using it, was able to keep much more upright. | ||
| rob0210 | | 15/5/12 - Bench/Squat/DL | 15-05-2012 @ 16:12 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Post Edited: 15.05.2012 @ 16:13 PM by rob0210 BenchWarm Ups 160kg x 1 170kg x 1 (paused) 3 Board 180kg x 1 185kg x 1f2 Had a brainfart with the 170 and decided to pause it for some stupid reason. Took everything I had to lock it out! Lost the line with the second rep of 185 and had nothing left to fight with. Nothing felt that heavy to hold though so I suppose that's something! Squat Warm Ups 180kg x 5 215kg x 5 (+5kg PB) Not really sure where this came from, but really happy with the 215. Don't think I'm that far off my all time best for squat now. 18" Block Pull Warm Ups 270kg x 3 320kg x 3 350kg x 1 (+10kg PB) Same with this, the 310 last time was pretty hard but I figured I could at least do 320 for a single. Wasn't that bad so gave 350 a go, felt a slight pull in my left hamstring at the top but it went up, plus grip was good for both sets. Happy with the last month of training, feel I'm near my best for all lifts, plus at a lighter bodyweight (Was 102.7 after training). Want to back off a bit now for the competition at the weekend and just to give my body a bit of a break, then start pushing some singles and triples in the equipment for the Seniors. | ||
| milsy | | ... | 15-05-2012 @ 16:53 |
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | 350 brutal strength | ||
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