Rob's Powerlifting Journal
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| rob0210 |  | 25/3/15 - Deadlift | 25-03-2015 @ 20:43 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.1kg HB Squat Warm Ups 135kg x 10 x 5 sets DL 170kg x 3 220kg x 3 255kg x 1 x 3 sets (30 sec rest) 280kg x 1 290kg x 1 300kg x f GHR BW x 12 x 3 sets Trained at the new S&C gym at St Mary's uni. Went with high bar squats on a whim, went pretty well. Went with the singles on deadlift, first time in a while it has felt ok so worked up a bit after. Would of been an equal beltless PB if I got the 300, not particularly bothered by the miss though based on where I'm at with my training. | ||
| rob0210 | | 27/3/15 - Bench | 27-03-2015 @ 15:00 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 109.4kg Wide Grip Bench 95kg x 10 x 5 sets Dips BW +20kg x 15 x 4 sets Lat Pulldown 12 x 5 sets Seated Row 12 x 5 sets BB Tricep Extensions 30kg x 12 x 4 sets s/s Band Pull Aparts Behind Head Blue band x 15 x 4 sets Usual assistance session. Played around with some different set ups on the bench to try and get a bigger arch. Went relatively heavy with the pulling in Tuesday so upped the volume a bit today. | ||
| rob0210 | | 29/3/15 - Squat | 29-03-2015 @ 21:16 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.8kg Squat Warm Ups 180kg x 5 205kg x 3 227.5kg x 5 240kg x 1 x 2 sets HB Squat 180kg x 3 x 3 sets Snatch Grip RDL 155kg x 10 x 4 sets SL Leg Press 12 e/leg x 4 sets s/s Oblique Crunch 17.5kg e/side x 12 x 4 sets Was out last night so spent most of the day feeling s**t and trying to get in some kind of shape to train. Took loads of caffeine before which left me feeling really light headed after any effort. Fun session. | ||
| rob0210 | | 31/3/15 - Bench | 31-03-2015 @ 13:01 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.0kg Bench Warm Ups 130kg x 5 150kg x 3 Paused 165kg x 1 Band External Rotations x 20 in between each set Pull Ups BW x 8 x 5 sets T-Bar Row 12 x 4 sets 30 mins soft tissue work Shoulders and elbows are pretty battered so just did the bare minimum today. Have a planned deload next week so will try and rest up as much as possible. Think after this I will swap my bench days around so I bench heavy before squatting, see how that affects things. | ||
| rob0210 |  | 2/4/15 - Squat/DL/Bench | 02-04-2015 @ 14:49 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 109.0kg HB Squat Warm Ups 140kg x 10 x 5 sets DL Warm Ups 270kg x 1 x 5 sets (EMOM) 30 mins break Bench 95kg x 10 x 5 sets Ring Pull Ups BW x 8 x 3 sets Going home this evening and won't be able to train for a few days, so just combined the basic work. Trained at a mate's gym so was pretty relaxed and just took my time. | ||
| rob0210 | | 8/4/15 - Squat/DL | 08-04-2015 @ 21:17 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.9kg Squat (Beltless) Warm Ups 220kg x 1 x 3 sets (3ct pause on last rep) DL (Beltless) Warm Ups 260kg x 1 x 3 sets Pull Ups BW x 10 x 2 sets Foam Rolling Not trained since last week, been at home and in Wales for a bit of a break. It's a planned deload so fits quite well. Spent ages trying to stretch out my shoulders to get the bar in place on squats. Need to focus a bit more on my technique, I made some good progress last year but somewhere along the line I've lost it a bit. | ||
| rob0210 | | 9/4/15 - Bench | 09-04-2015 @ 21:16 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.5kg Bench Warm Ups 130kg x 5 145kg x 3 (Misload) 165kg x 3 5ct Pause 130kg + 20kg chain x 2 x 5 sets Soft Tissue/Stretching Redid my last bench session from the last block which was pretty flat, still felt s**t though. Got a few things I want to tweak over the next 6 week block. | ||
| rob0210 | | 12/4/15 - Squat | 12-04-2015 @ 21:33 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.9kg Squat Warm Ups 160kg x 5 185kg x 5 207.5kg x 10 230kg x 1 250kg x 1 RDL 170kg x 8 x 5 sets SL Leg Press 10 x 4 sets s/s Oblique Band Crunches 15 x 4 sets Start of the 2nd 6 week block. Doesn't look like much when I write it down but the rep effort was pretty brutal, took me a while to recover from that. 250 afterwards was decent though. | ||
| rob0210 | | 13/4/15 - Bench | 13-04-2015 @ 16:22 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.9kg Wide Grip Bench (Paused) 105kg x 8 x 5 sets Add Blue Slingshot 140kg x 10 20 Band Pull Aparts in between each set Lat Pulldown (Medium/Heavy) 10 x 5 sets Machine Shoulder Press (Light) 12 x 3 sets SA SB Press (Light) 10 x 3 sets Band YTI 6 x 4 sets Bench felt pretty good, set up felt better than it has been. Swapped my bench days around so will see how my rep efforts on bench go this cycle. Going to drop the volume on this day too, hopefully keep my elbows in a workable state for a bit longer. | ||
| deleted2_20210523 | | ... | 13-04-2015 @ 17:56 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| rob0210 | | ... | 15-04-2015 @ 15:33 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | kirkynick said:Looking strong, Rob! Am i right in thinking you're a s+c coach for rugby? How's that going? Thanks Kirky. Yeah, just coming to the end of my second season there. Really enjoyable job, learnt loads since I've been there. | ||
| rob0210 | | 15/4/15 - Squat/DL | 15-04-2015 @ 15:45 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Post Edited: 15.04.2015 @ 21:02 PM by rob0210 Morning BW: 109.2kgPull Ups BW x 10, 8, 7 (25 total reps) HB Squat Warm Ups 150kg x 8 x 4 sets 150kg x 4 DL Warm Ups 250kg x 1 280kg x 1 300kg x 1 325kg x f 245kg x 1 x 10 sets (EMOM) Bent Over Row 130kg x 5 x 4 sets Band Hamstring Curls Red Band x 25 x 2 sets Got a strange clunk/crunch in my left hip on the 5th set of squats so cut the set short. Still had full ROM and tested a few bodyweight movements, all with no pain so not too sure what to make of it. Left squats there to play it safe. Gym I was at had a new record board so worked up to a heavy single first on DL purely to take the top spot! 325 was a bit ambitious for a beltless pull, only got it about an inch of the ground. | ||
| deleted2_20210523 | | ... | 15-04-2015 @ 15:54 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| rob0210 | | ... | 15-04-2015 @ 20:50 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | kirkynick said: How strong are the players in general? We've got quite a few benching over 140 and a couple over 160. Fair few power cleaning 110+ with a couple at 130. We box squat the forwards, not to PL depth though. Strongest is 230x2. | ||
| deleted2_20210523 | | ... | 16-04-2015 @ 19:49 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
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