Rob's Powerlifting Journal
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| rob0210 |  | 4/9/14 - Bench | 04-09-2014 @ 12:19 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 109.2kg Bench (Paused) Warm Ups 160kg x 1 170kg x 1 182.5kg x 1 External rotations in between each set Preacher Curl 2 x 15 2 x 12 2 x 10 Tricep Dip Machine 2 x 15 2 x 12 2 x 10 CG Lat Pulldown 4 x 12 BW is still down a touch so tried to kill 2 birds with 1 stone by getting some blood through my elbows along with some extra volume. Still a bit of tendonitis, but its slowly getting there. Don't think I'm completely used to my wider grip, have a bit of a habit of over tucking my elbows a little bit; not really an issue on the lighter weights but I have to fight a lot to fix the line on the heavier stuff. If I can address this and get my elbows healed up I think a 192.5-195 is doable at the classic. | ||
| LeedsMiniPower | | ... | 04-09-2014 @ 12:33 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Just read through you comp write up, huge numbers. Glad I didn't bother lifting  | ||
| rob0210 | | 6/9/14 - Squat | 07-09-2014 @ 09:55 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 110.2kg Squat Warm Ups 220kg x 1 240kg x 1 260kg x 1 272.5kg x f All I had time for. Was squatting with a WL bar which I always find harder, on the 272.5 it rolled just as I started to drive out of the hole which kicked my elbows back and killed all my power. Felt ok in the warm ups and I think the strength was there for it, putting it down as a technical failure rather than a strength failure. Debated trying it again but decided it wasn't worth it. The 260 came up fine with no psyche so quite happy with that. Been having a good think all week about the Classic and unfortunately have decided to pull out. Between moving house and soon to be changing jobs I'm a little tight for money so can't really afford it right now. Plus my list of niggles is growing (stiff facet joint in my thoracic which really hurts on squat walk out/set up, minor strain in right quad, elbow tendonitis plus some shooting nerve pain in left elbow when squatting low bar just to name a few!). Right now I feel my body needs a decent break as my training is slowly becoming about training around/through injuries, with a best case scenario is that I make it to the classic and give a really poor account of myself. Worst case is I keep pushing and do something stupid that sets me back a few months. The GL Divisional is normally in the middle of November so will back of a bit to let things heal up and do that to qualify for next years Classic. This should give me good 10-11 month stretch of good unbroken training. Will more than likely stop logging too, as I don't really feel like I'm getting that much out of it. | ||
| rob0210 | | 22/11/14 - GBPF Greater London Divisional | 23-11-2014 @ 10:57 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Might as well keep my comp write ups in here if nothing else. Had a bit of a slump in training the last couple of months between moving job/house and some injuries but things generally seem to be back on the up. Weighed in at 108.7kg after a week of stuffing my face! Squat 245kg - Good 260kg - Good 265kg - Good Still having some elbow problems, not as bad as before though. Done my competition style squat 3 times in the last 2 months, including the above. Was a bit cautious to be honest, but I think 270 would have been possible so strength hasn't dropped off too much. Bench 170kg - Good 182.5kg - Good 187.5kg - Good Had a very close miss at 192.5 last week so was eyeing that for a 3rd, messed up the line on 182.5 so played it safe with 187.5. Much better line, 190-192.5 may have been doable if I didn't mess up my 2nd. Deadlift 290kg - Good 310kg - Good 325kg - Miss Bit annoyed at the miss, got it pretty much to the top before my grip went. Dealt with grip issues quite a few times before so should be an easy fix. Total - 762.5kg Down a bit from my 780kg at the All England, think I'm at a similar level to that just didn't make the best attempt choices today. Plan is to take a really long build up to the British next year, similar to this year with the All England. | ||
| ChrisMcCarthy | | ... | 23-11-2014 @ 11:55 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Nice work! If you don't get anything out of it then no worries but I for one would be interested in following your training in your log again. | ||
| rob0210 | | ... | 27-02-2015 @ 12:23 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Decided to start logging my training on here again. Been logging it in various places for a while but I always end up getting slack with it. Was always pretty consistent when I logged on here. Would like to keep this going up to the British but I'll see how things go. Been dealing with some on going elbow issues the last few months so fell in to using the conjugate method as I could train around it without too much issue. Made some decent progress with it and convinced me of a few things I'd been neglecting, but been feeling a bit burnt out the last month or so, plus I felt like I was needing much more volume in the competition lifts. Elbows are in much better shape now so decided to rgeturn to what I was doing last year, 5/3/1 with some additions. I find it pretty enjoyable, simple, and it worked so it was a pretty easy choice. Will update my sessions from this week when I can. | ||
| rob0210 | | 22/2/15 - Squat | 27-02-2015 @ 13:02 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.4kg Squat Warm Ups 150kg x 5 175kg x 5 200kg x 10 (PB) 225kg x 5 DE HB Squat (60s rest) 150kg x 3 x 8 sets Snatch Grip RDL 140kg x 10 x 5 sets Banded Hip Thrust 2 Blues + 1 Green x 12 x 5 sets GHR Crunches 5 x 10 Good start, base level of work capacity and strength is much higher than last time I started this which bodes well. Have a minor hammy/glute tie in niggle, doesn't affect things too much though. | ||
| rob0210 | | 23/2/15 - Bench | 27-02-2015 @ 13:05 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.5kg Bench Warm Ups 110kg x 5 127.5kg x 5 145kg x 10 Paused 155kg x 4 170kg x 1 DE Bench (60s rest) 110kg x 3 x 8 sets Lat Pulldown 12 x 8 sets (Used 2 different handles) DB Skullcrushers 12kg x 15 x 5 sets s/s Mini Band Lateral Raises 20 x 5 sets | ||
| rob0210 | | 26/2/15 - Deadlift | 27-02-2015 @ 13:08 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.8kg Deadlift Warm Ups 180kg x 5 210kg x 5 235kg x 5 DE Deadlift (60S rest) 180kg x 3 x 8 sets DL Stance Box Squat (High Box) 120kg x 10 x 5 sets All I had time for. Not going for AMAPs or heavier sets on my DL days so will be staying beltless as long as possible. Last time it got too much for me to recover from and my squat suffered. | ||
| rob0210 | | 27/2/15 - Bench | 27-02-2015 @ 13:08 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Post Edited: 27.02.2015 @ 13:12 PM by rob0210 Morning BW: 108.5kgCG Bench 85kg x 10 x 5 sets Dips BW + 10kg x 15 x 4 sets Seated Row 12 x 8 sets (2 different handles) DB Hammer Curl 14kg x 12 x 5 sets s/s Decline DB Tricep Extensions 14kg x 12 x 5 sets GHR Oblique Twists 5kg x 10 e/way s/s Plate Front Raises 20kg x 15 x 5 sets s/s Band Pull Aparts 20 x 5 sets Not doing OH press as it constantly gives me shoulder issues. Just a lot of upper body volume. | ||
| rob0210 | | 1/3/15 - Squat | 01-03-2015 @ 21:15 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 107.2kg Squat Warm Ups 170kg x 3 190kg x 3 212.5kg x 8 230kg x 3 HB Squat (60s rest) 170kg x 3 x 6 sets Snatch Grip RDL 140kg x 10 x 5 sets Banded Hip Thrusts 2 Blues & 1 Green x 12 x 3 sets s/s GHR Crunches 10kg x 10 x 3 sets Been a long week including about 4 hours on a train yesterday so was feeling a bit flat and took a while to get going Had 8 in mind on the AMAP so stopped there, reps were already getting a bit iffy. Could have done a touch better on depth, so just have to make sure next time. | ||
| deleted2_20210523 | | ... | 03-03-2015 @ 11:37 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| rob0210 | | 3/3/15 - Bench | 03-03-2015 @ 11:49 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.5kg Bench Warm Ups 120kg x 3 135kg x 3 152.5kg x 8 Paused 160kg x 2 120kg x 3 x 8 sets (60 sec rest) Pull Ups BW x 8 +10kg x 5 x 4 sets Lat Pulldown 12 x 4 sets DB Hammer Curl 10 x 3 sets s/s DB Tricep Extension 10 x 3 sets s/s Plate Front Raise 15 x 3 sets Bench is feeling a bit flat, probably because the volume is higher than it's been the last few months. All the assistance work is higher reps to try and bring up my work capacity and put on some size. Would really like to be 112+ come the British. | ||
| rob0210 | | ... | 03-03-2015 @ 12:00 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | kirkynick said:How's it going Rob? Who's going to Finland this year? Ever thought about giving strongman a pop? Alright Nick, I'm good thanks. How's things with you? Not sure off the top of my head. I would imagine Owen H in the 83 juniors, Tom in the 93s, Screamer in the 105s and Tony in the 120s would be pretty much certain. Probably Shaun in the 120 or 120+ juniors too. The European classic is in Pilsen in a few weeks so I think there are quite a few doing their first international in that too. Nah, doesn't really appeal to me if I'm honest. Good to watch but not my thing to compete in. | ||
| deleted2_20210523 | | ... | 03-03-2015 @ 12:12 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
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