Rob's Powerlifting Journal
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| rob0210 |  | ... | 25-11-2011 @ 18:45 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Power Clean Up to 100kg x 1 Squat Up to 200kg x 1 Push Press Up to 100kg x 1 Pull Ups 2 x 10 Just a quick session, was done in about 45 minutes. Squats felt really good, bodes well going into the final couple of weeks | ||
| rob0210 | | ... | 27-11-2011 @ 19:29 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 27/11/11 - Deadlift Power Cleans 70/75/80/85/90 all doubles Deadlift 120kg x 3,2 170kg x 3 220kg x 3 250kg x 2 260kg x 1 265kg x 1 265kg x 1 265kg x 1 265kg x 1 Sumo Deadlift 120kg x 5 120kg x 5 120kg x 5 150kg x 5 170kg x 5 Average session, everything felt pretty heavy. Got everything that needed to be done though. Aim is to do 2-3 singles at 280-290ish next week then that'll be it for the deadlift. I'm leaning towards giving sumo a try in the equipment next year, getting maybe 5kg out of my suit if I'm lucky at the moment. Didn't feel too bad, definitely lacking some hip flexibility though! I'll start them with some consistency in January and see where it goes from there. | ||
| rob0210 | | ... | 28-11-2011 @ 15:18 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 28/11/11 - Bench Warmed up with some tricep extensions and face pulls. Bench Bar 60kg x 8 100kg x 5 120kg x 4 140kg x 2 150kg x 1 (Paused) 150kg x 1 (Paused) 155kg x 1 (Paused) 155kg x 1 (Paused) 155kg x 1 (Paused) 160kg x 1 Pull Ups 3 x 10 DB Extensions 3 x 10 EZ Bar Curls 3 x 10 Would have liked to have left it a day or two before this session but its the only time I could fit it in this week. Didn't feel too great to start with but got better as the weight went up. Squats on thurdsay so looking for 5 singles around 220-225kg. | ||
| JH | | ... | 28-11-2011 @ 15:22 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | How you feeling for your up and coming comp, do you feel ready? | ||
| rob0210 | | ... | 28-11-2011 @ 15:46 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | JH said:How you feeling for your up and coming comp, do you feel ready? Hey mate, yeah feeling alright. Should have a better idea by the end of next week. Feeling about right for how far out I am though. Bench and squat look to be going well for you, when's your next comp? | ||
| JH | | ... | 28-11-2011 @ 15:57 |
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | rob0210 said: Hey mate, yeah feeling alright. Should have a better idea by the end of next week. Feeling about right for how far out I am though. Bench and squat look to be going well for you, when's your next comp? Ok good stuff. Next comp won't be until the juniors, depending on the competition calender [when ever its released] I would like to do a unequipped comp early next year too. | ||
| rob0210 | | ... | 30-11-2011 @ 21:35 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | JH said: Ok good stuff. Next comp won't be until the juniors, depending on the competition calender [when ever its released] I would like to do a unequipped comp early next year too. Nice one, hopefully I'll be able to make it to the juniors to watch. | ||
| rob0210 | | ... | 30-11-2011 @ 21:59 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 30/11/11 - Squat/Deadlift Power Clean 70kg/80kg/90kg all x 2 Squat 90kg x 5,3 120kg x 3 150kg x 3 170kg x 2 200kg x 1 220kg x 1 220kg x 1 220kg x 1 220kg x 1 220kg x 1 Deadlift 120kg x 3,3 170kg x 3 220kg x 1 250kg x 1 280kg x 1 285kg x 1 Not too sure if I'd be able to lift over the weekend so ended up shifting training days again. Felt pretty good from the start though so it turned out to be a good thing. Forgot my converse so eneded up squatting in my weightlifting shoes. Been a while since I squatted low bar with weightlifting shoes, felt a bit different but otherwise good. Deadlifts felt better than Sunday, not 100% but good enough. Happy with 285kg though, that'll be my last heavy deadlift until the comp. My deadlift tends to drop massively if I constantly pull heavy so it'll just be speed work for next couple of sessions. | ||
| Carlin_Jones23 | | ... | 01-12-2011 @ 12:37 |
Member 2300, 126 posts SQ 190, BP 150, DL 235575.0 kgs @ 92kgs UnEq | Awesome training rob! You've inspired me to Hold back on deadlifts for my next meet! | ||
| rob0210 | | ... | 01-12-2011 @ 21:26 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 1/12/11 - Bench Warmed up with tricep extensions, face pulls and some external rotations. Bench Bar 60kg x 8 100kg x 5 120kg x 3 135kg x 2 150kg x 1 (paused) 160kg x 1 (paused) 165kg x F (paused) 155kg x 1 (paused) 155kg x 1 (paused) 150kg x 1 160kg x 1 Push Press 50kg x 5 70kg x 3 95kg x 1 95kg x 1 100kg x 1 105kg x 1 110kg x 1 Pull Ups 3 x 10 Probably should have gone 162.5 instead of 165. Numbers don't really reflect it but felt much better than the last bench session. Next session is squats again on Saturday morning. | ||
| rob0210 | | ... | 01-12-2011 @ 21:42 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Carlin_Jones23 said:Awesome training rob! You've inspired me to Hold back on deadlifts for my next meet! Try it and see mate, I think its only because I get pretty worked up when I deadlift in competition. It takes a lot out of me to do that in the gym, so I've found I can make better progress by staying lighter in training and only going for a true max in comp. | ||
| Carlin_Jones23 | | ... | 02-12-2011 @ 12:34 |
Member 2300, 126 posts SQ 190, BP 150, DL 235575.0 kgs @ 92kgs UnEq | I'll try it And see! Good luck on the rest of your build up! | ||
| rob0210 | | ... | 03-12-2011 @ 12:02 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 3/12/11 - Squat Warmed up with some mobility stuff, face pulls and BW squats Power Cleans 70kg x 3 80kg x 3 90kg x 3 100kg x 2 Squat 50kg x 5 70kg x 5 120kg x 3 170kg x 3 200kg x 2 220kg x 1 230kg x 1 235kg x 1 225kg x 1 Trained about 9 this morning, been a while since I've trained this early so I wasn't too sure about how it'd go. Didn't seem to have too much of an effect though, weight felt really heavy walking it out but moved fine. Normally if it feels heavy on my back it moves like s**t so not too sure what to make of that. Ended up squatting in my weightlifting shoes again, for whatever reason it feels better than my converse at the moment so probably going to squat in them at the commonwealths. | ||
| rob0210 | | ... | 05-12-2011 @ 15:56 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 5/12/11 - Bench Accessory Warmed up with face pulls and tricep extensions Push Press Worked up to 100kg x 5 singles Pull Ups 3 x 10 DB Extensions 4 x 10 EZ Bar Curls 4 x 10 CG Bench Bar 60kg x 10 80kg x 10 100kg x 8 120kg x 5 140kg x 3 Incline DB Press 34kg x 12 x 3 sets Faces Pulls s/s Lateral Raises 5 x 10 / 5 x 15 Bit of a mash of upper body accessory, didn't intend on doing so much but got a bit carried away. Intensity was quite low for the most part so I tried to rest as little as possible. Shoulders and elbows felt pretty good by the end, should be in good shape for my last bench session later this week. | ||
| rob0210 | | ... | 06-12-2011 @ 21:06 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 6/12/11 - Squat/DL General hip mobility and BW squats to warm up Power Clean Up to 100kg x 2 Squat 60kg x 3 100kg x 3 140kg x 3 180kg x 3 210kg x 1 225kg x 1 225kg x 1 Deadlift 100kg x 3 140kg x 3 180kg x 3 220kg x 1 220kg x 1 220kg x 1 Pull Ups 3x5 GHR 3x6 Last heavy squat session, not as fast as I'd like but it's the 3rd time I've squatted at 220kg+ in the last 7 days so I'm thinking that might have something to do with it! Will be fine come the 17th. DL's moved fast, probably do the same sets/reps again on Friday. | ||
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