You are here: Home → Forum → Training Journals → Rob's Powerlifting Journal

Rob's Powerlifting Journal

1 2 3 4 5 6 7 8 9 10 ... ... 38 39 40 41 42 43 44 45 46 47 48

rob0210		...	03-03-2015 @ 14:01
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	kirkynick said: Yeah, doing fine. Just doing my thing, as always Quite weird how strength athletes are in to one, but wouldn't dream of doing the other. Suppose powerlifting is a proper sport though, whereas strongman still has that circus side-show type thing going on. Good to hear. Calling it a proper sport might be pushing things haha, but I prefer that it's more objective for judging progress. It's always going to be the same movements done with the same equipment, even if the placings change the total can still show progress from one competition to the next.

rob0210		5/3/15 - Deadlift	05-03-2015 @ 20:16
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	DL Warm Ups 195kg x 3 220kg x 3 250kg x 3 195kg x 3 x 8 sets (60s rest) Felt pretty flat so cut things short. Hate training in the evenings.

rob0210		6/3/15 - Bench	06-03-2015 @ 12:07
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	BW: 108.5kg Wide Grip Bench 85kg x 10 x 5 sets Dips BW +10kg x 20 x 4 sets T-Bar Row 12 x 4 sets Pull Ups BW +15kg x 5 x 2 sets BW x 8 x 2 sets OH Tricep Extension Green Band x 20 x 4 sets s/s Face Pulls 15 x 4 sets GHR Oblique Twist 8 e/way x 3 sets

rob0210		9/3/15 - Squat	09-03-2015 @ 14:12
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	BW: 108.2kg Squat Warm Ups 180kg x 5 200kg x 3 222.5kg x 6 240kg x 1 HB Squat (60s rest) 180kg x 3 x 8 sets Snatch Grip RDL 140kg x 10 x 5 sets GHR Crunches 12 x 4 sets s/s Oblique Crunches 12 e/way x 4 sets Doesn't look that bad written down but there wasn't much left at the end. Squats still feeling a bit flat which I'm not too happy about, but these numbers would of been a good session when I was doing this type of training last year. Just need to keep focused on the long term.

rob0210		10/3/15 - Bench	10-03-2015 @ 12:33
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Morning BW: 108.0kg Bench Warm Ups 130kg x 5 145kg x 3 162.5kg x 6 Paused 172.5kg x 1 130kg x 3 x 8 sets (60s rest) Pull Ups BW +10kg x 6 x 3 sets BW x 12 Lat Pulldown (2 different handles) 12 x 6 sets OH Tricep Extensions Green Band x 20 x 3 sets s/s Face Pulls 15 x 3 sets s/s GHR Oblique Twists 5kg x 10 e/way x 3 sets Left shoulder was pretty smashed from yesterday, couldn't lift it above parallel yesterday without pain. A combination of deep heat and stupidity helped loosen it up and it didn't give me any issues once I started. Think I may have just irritated the bicep tendon a bit. Bench felt better this time, bar speed was much better. 162.5x6 is a rep PB too.

rob0210		12/3/15 - Deadlift	12-03-2015 @ 12:48
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Morning BW: 108.3kg DL Stance Box Squat 120kg x 10 x 5 sets DL Warm Ups 210kg x 5 235kg x 3 262.5kg x 1 210kg x 3 x 8 sets (60s rest) GHR BW x 15 x 4 sets s/s Oblique Crunches BW x 15 x 4 sets Still pretty sore from Monday so this was always going to be fun. Squatted first as I've always deadlifted after squatting for the past few months, the last couple weeks felt strange doing it as the first movement. Shoulder feels better, used the cambered bar for squats to keep the stress off it while I rehab it.

rob0210		13/3/15 - Bench	13-03-2015 @ 11:35
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Morning BW: 108.2kg Wide Grip Bench 85kg x 10 x 5 sets Dips BW +10kg x 25 x 4 sets Seated Row (2 different handles) 12 x 8 sets Db Tricep Extensions 16kg x 12 x 3 sets s/s Band Pull Aparts Red Band x 20 x 3 sets Fat Bar Cable Curls 12 x 3 sets s/s Face Pulls to Forehead/Neck/Chin 15/15/15 x 3 sets

rob0210		15/3/15 - Squat	15-03-2015 @ 21:51
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	BW: 109.0kg Squat Warm Ups 150kg x 5 180kg x 5 205kg x 10 220kg x 1 x 3 sets HB Squat (60s rest) 155kg x 3 x 8 sets Snatch Grip RDL 155kg x 10 x 5 sets SL Leg Press 12 e/leg x 4 sets s/s Oblique Crunches 12 e/way Got a bit backy on the 205 but it's +5kg up from a few weeks ago and +12.5 up from my best 10 rep last time I ran this program. Think the increase in volume has made my hips/shoulders pretty tight, even by my standards! Will try adding in some basic daily mobility and see how things go next week.

rob0210		16/3/15 - Bench	16-03-2015 @ 16:59
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	BW: 108.2kg Extended Warm Up Wide Grip Lat Pulldown 12 x 4 sets Bench Warm Ups 110kg x 5 130kg x 5 147.5kg x 8 Paused 165kg x 1 170kg x 1 172.5kg x 1 112.5kg x 3 x 8 sets (60s rest) Lat Pulldown 12 x 4 sets BB Skullcrusher 30kg x 8 x 4 sets s/s Band Pull Aparts Red Band x 20 reps x 4 sets Hip mobility/Pec Stretching Would of liked a few extra reps on the 147.5, but it is what it is. The singles afterwards moved ok.

rob0210		18/3/15 - Deadlift	18-03-2015 @ 13:32
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Morning BW: 109.4kg DL Stance Box Squat 135kg x 10 x 5 sets DL Warm Ups 180kg x 5 210kg x 5 240kg x 5 182.5kg x 1 x 8 sets (45s rest) GHR BW + Red Band x 12 x 4 sets s/s Oblique Crunches 14kg x 12 x 4 sets Foam rolling/Stretching Got a horrendous lower back pump from the box squats, that was fun. Dropped the volume on the back off sets for DL, if my lower back is fatigued it really puts my squat in the s**tter so want to avoid that as much as possible. At this point I'd rather put the emphasis on the 5x10 work as I think I need the extra volume from that rather than DL. Debating making everything on DL singles too, keeping the 5/3/1 % but doing 5 singles, 3 singles etc rather than one set. Will have a think and see how I feel next week.

rob0210		19/3/15 - Bench	19-03-2015 @ 12:10
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Morning BW: 108.5kg Wide Grip Bench 95kg x 10 x 5 sets Band External Rotations x 20 in between each set Dips BW +20kg x 10 x 4 sets Chest Supported Row 12 x 4 sets OH Band Tricep Extensions Green Band x 20 x 4 sets s/s Face Pulls 12 x 4 sets Got woken up about 3am by my c**t of a housemate and really couldn't be bothered for this, turned out ok though. Bar speed was really good on the bench, feel like I can set up much better with a wider grip. Will have to see if I can carry it through when things get heavy.

rawlifter		...	19-03-2015 @ 13:21
Member 5584, 304 posts SQ 225, BP 157.5, DL 260 642.5 kgs @ 103kgs UnEq	Got woken up about 3am by my c**t of a housemate Haha weve all been there! Hope you dont mind me commenting - but you are a beast of a lifter and your training is interesting - what is your programming based around?

rob0210		...	19-03-2015 @ 20:38
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	rawlifter said: Got woken up about 3am by my c**t of a housemate Haha weve all been there! Hope you dont mind me commenting - but you are a beast of a lifter and your training is interesting - what is your programming based around? Yeah I wasn't too pleased at the time haha Cheers. Right now the squat/bench/DL numbers are based off 5/3/1, the rest of the program changes depending on what stage of training I'm in. The Classic is still 6+ months away so right now I'm focusing on hypertrophy (I don't really want to be back in the 105's unless I'm capable of doing 850+) and work capacity, so higher training volumes and more general exercises.

rob0210		22/3/15 - Squat	22-03-2015 @ 21:21
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Morning BW: 108.0kg Squat Warm Ups 170kg x 3 190kg x 3 215kg x 8 230kg x 1 250kg x 1 260kg x 1 HB Squat (60s rest) 170kg x 3 x 4 sets Snatch Grip RDL 155kg x 10 x 5 sets SL Leg Press 12 e/leg x 4 sets s/s Oblique Crunch 15kg x 12 e/side x 4 sets Decent session. Warm ups were pretty terrible, left shoulder is still really tight so just couldn't get my hands in the right position. Managed to loosen it up for the work sets though. Pretty happy with the 260, had to work for it but it's the heaviest I've been in a while. Dropped the back off volume a bit to compensate. Widened my stance a touch too, felt it a bit more on my hamstrings but found depth a bit easier and could keep my shape a bit better.

rob0210		24/3/15 - Bench	24-03-2015 @ 12:16
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Morning BW: 109.1kg Bench Warm Ups 120kg x 3 140kg x 3 155kg x 6 Paused 170kg x 1 x 3 sets 120kg x 3 x 6 sets (60s rest) Pull Ups BW x 10 x 2 sets BW + 15kg x 5 x 3 sets SA DB Row 70kg x 6 x 4 sets Fat Bar Cable Curls 12 x 4 sets s/s Face Pulls 12 x 4 sets Not a great set on the rep effort, hit the safety bar on the 3rd rep which really pissed me off. Been a couple reps short of where I want to be on bench the last few sessions. The 170s and the back off sets moved pretty well though. Elbows and forearms were a bit sore from Sunday so dropped a few sets on the back off work.

1 2 3 4 5 6 7 8 9 10 ... ... 38 39 40 41 42 43 44 45 46 47 48

You are here: Home → Forum → Training Journals → Rob's Powerlifting Journal

RETURN TO TOP