Rob's Powerlifting Journal
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rob021002/08/14 @ 10:39
Post Gym BW: 109.7kg
Bench (Paused)
Warm Ups
165kg x 1 x 6 sets
Pull Ups
25 total reps
Quick early morning session before heading back. Good session, really happy with everything today.
Bench (Paused)
Warm Ups
165kg x 1 x 6 sets
Pull Ups
25 total reps
Quick early morning session before heading back. Good session, really happy with everything today.
rob021004/08/14 @ 18:59
Gym BW: 109.6kg
Squat
Warm Ups
180kg + approx 90kg chain x 2 x 5 sets
DL
Warm Ups
300kg x 1 x 4 sets
Gripper Work
Stretching/Soft Tissue Work
Squats moved better than last week despite the heavier top end load. Last heavy pull session, not as good as I wanted but good enough for now.
Squat
Warm Ups
180kg + approx 90kg chain x 2 x 5 sets
DL
Warm Ups
300kg x 1 x 4 sets
Gripper Work
Stretching/Soft Tissue Work
Squats moved better than last week despite the heavier top end load. Last heavy pull session, not as good as I wanted but good enough for now.
GATES04/08/14 @ 19:41
rob021004/08/14 @ 20:02
GATES said:all looking good whens the next comp?
Cheers. Next comp is the GBPF All England, so two weeks out yesterday
rob021005/08/14 @ 11:17
Gym BW: 109.6kg
Bench
Warm Ups
125kg + approx 55kg chain x 2
120kg + approx 55kg chain x 2 x 3 sets
Band Pull Aparts between each set
Face Pulls s/s Band Tricep Extensions s/s Reverse Cable Curl
20/20/20 x 5 sets
Dropped the bar weight after the first set because the speed wasn't what I wanted. Moved ok after that, elbows pretty smashed though after yesterday so did some light volume to get some blood moving through them. Will be ok after some rest.
Bench
Warm Ups
125kg + approx 55kg chain x 2
120kg + approx 55kg chain x 2 x 3 sets
Band Pull Aparts between each set
Face Pulls s/s Band Tricep Extensions s/s Reverse Cable Curl
20/20/20 x 5 sets
Dropped the bar weight after the first set because the speed wasn't what I wanted. Moved ok after that, elbows pretty smashed though after yesterday so did some light volume to get some blood moving through them. Will be ok after some rest.
rob021007/08/14 @ 13:18
Morning BW: 110.4kg
Squat
Warm Ups
250kg x 1 x 4 sets
DL
Warm Ups
220kg x 1 x 5 sets
SL Leg Curl s/s SL Calf Raises
15/15 each leg x 2 sets
Reverse Hyper
2 x 15
Last heavy squat session. Felt ok, but not great so pretty much where I want to be at this point. Elbow AIDS still playing up but nothing that can't be managed. Did some voodoo floss stuff after and it helped a bit. DL was a bit flat but not really surprised as Monday was pretty tough. The other stuff was just to get a bit of blood moving through some tight/niggly areas. Last heavy bench on Saturday then all but done.
Squat
Warm Ups
250kg x 1 x 4 sets
DL
Warm Ups
220kg x 1 x 5 sets
SL Leg Curl s/s SL Calf Raises
15/15 each leg x 2 sets
Reverse Hyper
2 x 15
Last heavy squat session. Felt ok, but not great so pretty much where I want to be at this point. Elbow AIDS still playing up but nothing that can't be managed. Did some voodoo floss stuff after and it helped a bit. DL was a bit flat but not really surprised as Monday was pretty tough. The other stuff was just to get a bit of blood moving through some tight/niggly areas. Last heavy bench on Saturday then all but done.
JH07/08/14 @ 14:01
rob021007/08/14 @ 15:49
JH said:Stop copying my methods man! Lol. Heavy chained squats I like it. Might see you at all englands.
Haha not copying, just drawing inspiration from! Yeah quite liking the chain squats, still got a few things to play around with on them too.
Good stuff, hopefully see you then
rob021009/08/14 @ 14:36
Gym BW (Post Session): 110.4kg
Bench (Paused)
Warm Ups
170kg x 1 x 4 sets
Soft Tissue Work
That it, all the main work done. Elbows were pretty bad, really affecting how hard I could drive off the chest. Did some more voodoo floss stuff between the last 2 sets and it helped a bit. Been trying to avoid any anti inflamms the last couple of weeks in favour of soft tissue work and some other things, but I think some will be needed this week! Apart from a few minor niggles I'm feeling pretty good, looking forward to competing again.
Bench (Paused)
Warm Ups
170kg x 1 x 4 sets
Soft Tissue Work
That it, all the main work done. Elbows were pretty bad, really affecting how hard I could drive off the chest. Did some more voodoo floss stuff between the last 2 sets and it helped a bit. Been trying to avoid any anti inflamms the last couple of weeks in favour of soft tissue work and some other things, but I think some will be needed this week! Apart from a few minor niggles I'm feeling pretty good, looking forward to competing again.
rob021011/08/14 @ 20:59
milsy11/08/14 @ 21:09
Training looks to be going well
I won't be going down to all England's now so good luck and hope to hear you pb total
I won't be going down to all England's now so good luck and hope to hear you pb total
rob021011/08/14 @ 22:43
milsy said:Training looks to be going well
I won't be going down to all England's now so good luck and hope to hear you pb total
I won't be going down to all England's now so good luck and hope to hear you pb total
Shame to hear that mate. Hope your back heals up soon, I'm sure we'll get another chance to compete against each other next year.
rob021012/08/14 @ 12:48
Gym BW: 110.3kg
Bench (Paused)
Warm Ups
140 x 1 x 3 sets
OH Band Tricep Extensions s/s DB Hammer Curls
20/20 x 3 sets
Band Lateral Raises s/s Band Front Raises
15/15 x 3 sets
Elbow Voodoo Floss
Just ticking over nothing hard. Elbows feeling better, should be fine come Sunday.
Bench (Paused)
Warm Ups
140 x 1 x 3 sets
OH Band Tricep Extensions s/s DB Hammer Curls
20/20 x 3 sets
Band Lateral Raises s/s Band Front Raises
15/15 x 3 sets
Elbow Voodoo Floss
Just ticking over nothing hard. Elbows feeling better, should be fine come Sunday.
rob021014/08/14 @ 13:18
Morning BW: 110.3kg
Squat
Warm Ups
180kg x 3
200kg x 1
Bench (Paused)
Warm Ups
120kg x 3
140kg x 1
Pull Ups
BW x 3 x 3 sets
Foam rolling on quads/IT band & triceps
Last session done, all easy & quick as it should be. Keeping the intensity a little higher for this last week compared to previous times.
Squat
Warm Ups
180kg x 3
200kg x 1
Bench (Paused)
Warm Ups
120kg x 3
140kg x 1
Pull Ups
BW x 3 x 3 sets
Foam rolling on quads/IT band & triceps
Last session done, all easy & quick as it should be. Keeping the intensity a little higher for this last week compared to previous times.
rob021017/08/14 @ 22:35
Weighed in at 109.2kg. Made the decision about 6 weeks ago to enter in the 120kg class instead as my training was going pretty well, and didn't want to have to worry about my weight.
Squat
1st: 245kg - Good Lift
2nd: 260kg - Good Lift (+10kg comp PB)
3rd: 270kg - Good Lift (+20kg comp PB)
Really happy with this, been stuck around 240-250 for a comp squat for ages. 270kg was pretty limit, hit the sticking point and drive my elbows forward and managed to grind it through the sticking point.
Bench
1st: 170kg - Good Lift
2nd: 180kg - Good Lift (+5kg comp PB)
3rd: 190kg - Good Lift (+15kg comp PB)
Really surprised with this, heaviest I'd gone in training was 180kg. It went up ok, but not as quick as it did today. Planned on going 170/180, debated going 185 or 187.5, then just thought f**k it and asked for 190. Same as squat, it was right on the limit and took pretty much everything to keep it moving. Back cramped up like a mofo after this, spent about 5 minutes stretching it out/doing soft tissue stuff to ease it off before deads.
Deadlift
1st: 290kg - Good Lift
2nd: 310kg - Good Lift (= comp PB)
3rd: 320kg - Good Lift (+10kg comp PB)
Back held up fine, warm ups weren't as quick as I'd of liked but was fine once I got on the platform. Done 320 in training after some heavy squats, but my back wasn't as mashed then as it was now. Went 310 for a 770kg total, this was the upper end of what I thought I could do. After this just went 320, no issues with maybe another 5kg left. Generally felt pretty strong, but erred on the side of caution as wasn't sure how my back would react. Was fine at the end though.
Total - 780kg (+60kg comp PB)
Waited years for a total like this, last few years have been really frustrating being stuck around 715-720. Made some progress in the gym with the odd rep PB or an occasional 2.5-5kg PB, but just wasn't able to put it together on the day.
Leaning towards staying in the 120s for the Classic, as if I cut the weight I'm pretty much 100% I'll go back up anyway. Plus, I still don't think I can compare with Mike Penn in the 105s yet so it's not worth it in the long term. Not that I have a chance against TC yet, but I have a fair bit of bodyweight to play with and a lot more progress to get out of my current training. I think things will come a lot easier with bodyweight not being a factor. Long term I plan on being in the 105 class, but right now I don't have the strength/muscle mass to be competitive at an international level.
Squat
1st: 245kg - Good Lift
2nd: 260kg - Good Lift (+10kg comp PB)
3rd: 270kg - Good Lift (+20kg comp PB)
Really happy with this, been stuck around 240-250 for a comp squat for ages. 270kg was pretty limit, hit the sticking point and drive my elbows forward and managed to grind it through the sticking point.
Bench
1st: 170kg - Good Lift
2nd: 180kg - Good Lift (+5kg comp PB)
3rd: 190kg - Good Lift (+15kg comp PB)
Really surprised with this, heaviest I'd gone in training was 180kg. It went up ok, but not as quick as it did today. Planned on going 170/180, debated going 185 or 187.5, then just thought f**k it and asked for 190. Same as squat, it was right on the limit and took pretty much everything to keep it moving. Back cramped up like a mofo after this, spent about 5 minutes stretching it out/doing soft tissue stuff to ease it off before deads.
Deadlift
1st: 290kg - Good Lift
2nd: 310kg - Good Lift (= comp PB)
3rd: 320kg - Good Lift (+10kg comp PB)
Back held up fine, warm ups weren't as quick as I'd of liked but was fine once I got on the platform. Done 320 in training after some heavy squats, but my back wasn't as mashed then as it was now. Went 310 for a 770kg total, this was the upper end of what I thought I could do. After this just went 320, no issues with maybe another 5kg left. Generally felt pretty strong, but erred on the side of caution as wasn't sure how my back would react. Was fine at the end though.
Total - 780kg (+60kg comp PB)
Waited years for a total like this, last few years have been really frustrating being stuck around 715-720. Made some progress in the gym with the odd rep PB or an occasional 2.5-5kg PB, but just wasn't able to put it together on the day.
Leaning towards staying in the 120s for the Classic, as if I cut the weight I'm pretty much 100% I'll go back up anyway. Plus, I still don't think I can compare with Mike Penn in the 105s yet so it's not worth it in the long term. Not that I have a chance against TC yet, but I have a fair bit of bodyweight to play with and a lot more progress to get out of my current training. I think things will come a lot easier with bodyweight not being a factor. Long term I plan on being in the 105 class, but right now I don't have the strength/muscle mass to be competitive at an international level.
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