Rob's Powerlifting Journal
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| Lurkio |  | ... | 18-08-2014 @ 05:44 |
 as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Brilliant lifting, well done. | ||
| IrishMarc | | ... | 18-08-2014 @ 06:08 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | great total mate! | ||
| DrD | | ... | 18-08-2014 @ 09:32 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Hugely impressive lifting yesterday, glad you weren't in the 105s  | ||
| rob0210 | | ... | 18-08-2014 @ 10:25 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Cheers guys, had a few frustrating years but feel like I've built up some good momentum over the last 9 months or so. | ||
| rob0210 | | 22/8/14 - Squat/Deadlift | 22-08-2014 @ 22:13 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 109.5kg Squat Warm Ups 200kg x 5 230kg x 4 200kg x 3 x 2 sets DL Warm Ups 200kg + Doubled Red Bands x 1 x 8 sets GHR s/s Weighted Ab Crunch s/s Grippers BW x 15 / 15 / 15 x 3 sets First real session back. Benched up to 150x3 on Weds but elbows were real sore. Yesterday just went for a swim and some other stuff, felt pretty good today so started back. Think I may have to rely on anti inflams a bit more this time round though, not ideal but plan to have a 4-6 week break from heavy barbell work after the Classic so I can properly rest and heal up then 230 didn't feel heavy but my back still isn't fully recovered. Lost my shape a bit on the 3rd rep and the 4th rep was dicey as f**k! Target was 5 but was a bit ambitious  Speed pulls were fine though. Got 6 weeks till the British so plan is to re-run the first 6 weeks of the 10 week build up I did for the All England. | ||
| rob0210 | | 23/8/14 - Bench | 23-08-2014 @ 15:56 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Post Edited: 23.08.2014 @ 17:48 PM by rob0210 Gym BW: 109.0kgBench (Paused) Warm Ups 140kg x 5 160kg x 5 145kg x 5 Band Pull Aparts between each set Soft Tissue work on elbows Happy with the top set, was pretty comfy too. Elbows weren't too happy though so stopped a few sets short on the back off sets. Turn around between sessions was pretty quick which didn't help things. Will try using a buffalo bar for one of my squat sessions next week to see if it helps, if not will try the safety squat bar. | ||
| rob0210 | | 25/8/14 - Squat/DL | 25-08-2014 @ 18:30 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 110.3kg Squat w/ Buffalo Bar Warm Ups 230kg x 2 x 3 sets DL + approx 35kg chain Warm Ups 240kg x 1 x 9 sets GHR s/s Weighted Ab Pulldown BW x 15/15 + Red Band x 15/15 + Blue Band x 15/15 Buffalo bar didn't work as well as I hoped it would, so it will have to be the SSB. I think I can get away with one session per week on a straight bar, but with the way I'm at right now its too much. Need to focus as much on my recovery work as my strength work right now! | ||
| rob0210 | | 26/8/14 - Bench | 26-08-2014 @ 17:46 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 110.2kg Bench (Paused) Warm Ups 160kg x 2 x 3 sets External Rotations in between each set Cable Curls s/s Band Tricep Extensions 150 reps of each over 3 sets Usual story, elbow vaginitis is still in full swing so stopped at 3 sets. Got to the gym a bit late so bench/rehab was pretty much all I had time for. Will squat with the SSB on Thursday, but think I'm going to have to miss my second bench day due to work this week. Might not be a bad thing, should give my elbows a week off from any loading and a chance to settle down. | ||
| ChrisMcCarthy | | ... | 26-08-2014 @ 18:07 |
Lost his pen, then found his pen. #phew Member 4899, 2971 posts | Post Edited: 26.08.2014 @ 18:07 PM by ChrisMcCarthy Belated congrats on the 780, I missed the write up on the last page! | ||
| rob0210 | | ... | 28-08-2014 @ 14:08 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | ChrisMcCarthy said:Belated congrats on the 780, I missed the write up on the last page! Cheers Chris. Went into it thinking I'd be happy with anything above 750, didn't think it would go so well to be honest! | ||
| rob0210 | | 28/8/14 - Squat/DL | 28-08-2014 @ 20:38 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 109.5kg SSB Squat Warm Ups 150kg x 5 180kg x 5 160kg x 5 x 3 sets DL 200 + doubled red bands x 1 x 8 sets SSB was hard! The bar is a bit of a tank so I guestimated it at 30kg, may be slightly off though. Really happy with it, still managed to put some work in and didn't stress my elbows so happy days. Elbows feel ok right now, enough that I'm debating trying to fit in my second bench session early Saturday morning. Will see how I feel tomorrow evening after moving house. Speed DL was fine; grip feels great right now so dropping axle DL for the time being. Will be doing one day (this day) where the weight/set up is the same, just aiming to be faster each time. Second day will be as before, 2 waves of 10/8/6 singles with more weight each week. Going for a bit less bar weight but more chain weight compared to last time. | ||
| rob0210 | | 1/9/14 - Bench | 01-09-2014 @ 14:12 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 107.3kg Bench (Paused) Warm Ups 165kg x 2 x 3 sets Pull Ups BW x 5 x 4 sets Short and sweet. Had a stressful few days with not much free time so BW has dropped a bit. Elbows were better but not great, started to feel ot a bit on the 3rd set so called it there. Should be back to a normalish routine from here up to the British. | ||
| JH | | ... | 01-09-2014 @ 18:09 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | Good Stuff Rob. You made your mind up about the classic yet 105 Or 120? | ||
| rob0210 | | 2/9/14 - Squat/DL | 02-09-2014 @ 16:16 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 109.1kg Squat Warm Ups 240kg x 2 (Bit slow, tad ambitious at this point) 230kg x 4 x 2 sets DL Warm Ups 250kg + approx 35kg chain x 1 x 8 sets GHR s/s Weighted Ab Pulldown BW + red band x 15 / 15 x 4 sets Widened my grip a bit on squats, took a bit of the stress off my elbows but had to work a bit harder to keep my upper back tight. Squats felt average, not especially quick or slow. Pulls felt good compared to last week. In a funny place at the moment, on paper the numbers look decent compared to what I've done previously but I don't 'feel' strong. Probably need to stop being such a faggot and get my head out of my arse. | ||
| rob0210 | | ... | 02-09-2014 @ 16:27 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | JH said:Good Stuff Rob. You made your mind up about the classic yet 105 Or 120? Stuck with the 120s, sent my entry off yesterday. Was very tempted to put 105 when I weighed myself yesterday but think it just dropped a bit due to stress. Realistically I'm not the best at 105 or 120, so I figure I might as well go with the heavier class and not stress about making weight. | ||
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