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Rob's Powerlifting Journal

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rob0210Icon17/4/15 - Bench17-04-2015 @ 13:21 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Morning BW: 109.2kg

Bench
Warm Ups
120kg x 5
135kg x 5
150kg x 9

Paused
175kg x 1
180kg x 1
115kg + 1 chain per side x 3 x 5 sets

15 Band External Rotations in between each set

Lean Away Lat Pulldown (Medium/Heavy)
10 x 5 sets

Band External Rotations (No Money version)
15 x 4 sets

Band YTI
6 x 4 sets


Bench felt much better than the past few weeks. Really wanted 10 on 150 but still pretty happy considering how it's been. Left hip has felt pretty tight since Wednesday, feels muscular rather than joint related though. Been doing daily contrast work, soft tissue & anti inflammatories to try and sort it out for Sunday.

Gym owner also got in some new kit; a brand new eleiko PL bar, 6 sets of metal 25s, 6 sets of metal 20s and a set of 15s. All eleiko. So between Physical Culture and British Barbell I've got access to pretty much any piece of training kit I could ever want or need!
SFW247Icon...17-04-2015 @ 16:17 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Lovely bench session mate.
rob0210Icon...20-04-2015 @ 19:17 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
SFW247 said:Lovely bench session mate.


Cheers fella, it went downhill a bit at the end of the last block. Hopefully it's on the way back up now!
rob0210Icon20/4/15 - Squat20-04-2015 @ 19:45 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Gym BW: 108.8kg

Squat
Up to 120kg x 3

KB Sumo DL
KB Swing
Hip Adduction
Hip Abduction
RFE Split Squat
GHR
Reverse Hyper
Hanging Leg Raises
Soft Tissue Work


Left hip flexor has been feeling really tight since last Wednesday, and so has my left SI joint. I went pretty heavy on the DL too, but I'm more thinking the tightness in the hip is pulling on my pelvis and affecting the SI joint. Did lots of warm ups with small jumps, could still feel my hip wanting to 'go' if I wasn't careful and controlled so stopped it there. The rest of the session was just trying to find some other movements that I could feel it on so I could get some blood round it and use for potential rehab exercises.

Found some pretty brutal trigger points in my hamstring/adductor at the end which eased my back off a bit, I had a similar issue a few years ago which was solved by working out some knots in a similar area so will focus on this a bit more over the next few days and play around with light squats and see how it goes.

Annoying, but I'm not looking to compete for another few months at the earliest so I'm in no rush. I think another couple of weeks and things will be back on track.
rob0210Icon21/4/15 - Bench21-04-2015 @ 12:11 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Gym BW: 108.0kg

Bench (Paused)
Warm Ups
105kg x 8 x 5 sets

15 Band External Rotations or Pull Aparts in between each set

Lean Away Lat Pulldown (Medium/Heavy)
10 x 5 sets

Standing SA DB Press (Light)
10 e/arm x 4 sets
s/s
Band External Rotations (No Money Version)
10 x 4 sets

Band YTIs
6 e/way x 4 sets


Hip/back feel much better than yesterday, massive improvement over the last few days. Did a bit more work on my adductors & hamstrings when I got home, think they're definitely a factor.

Changing my approach to my bench days as I could see my left shoulder becoming a problem if things stayed as they were. Sticking with just bench for my pressing and aiming for double the amount of pulling compared to pressing across the week, not including all the external rotations and postural stuff. I'll see how it is after this 6 week block and adjust from there if it needs it.
rob0210Icon22/4/15 - Squat/DL22-04-2015 @ 13:40 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
HB Squat
100kg x 5 x 3 sets

DL
Warm Ups
260kg x 1 x 3 sets (EMOM)

Soft Tissue/Rehab


Hip still not 100% so just tested things out a little bit. Could still feel it but not as bad as on Monday. Was a little bit anxious with DL, all felt ok during and after but only did the minimum.

Was short on time so just stuck to rehab work rather than assistance stuff.
rob0210Icon24/4/15 - Bench24-04-2015 @ 14:12 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Gym BW: 107.9kg

Bench
Warm Ups
120kg x 3
140kg x 3
157.5kg x 6

Paused
180kg x f
122.5kg x 3 x 5 sets

KB Goblet Squats
16kg x 10 x 4 sets


s**t end to a s**t week. Really stressed out at the moment and my diet has been horrendous, even by my standards. Just had zero motivation.

Hip flexor seems to be a partial tear. Goblet squats are pain free so right now using those plus a few other movements to keep moving blood through the area. Thinking of trying high box squats on Sunday, failing that s**t loads of leg press.
rob0210Icon25/4/15 - Assistance25-04-2015 @ 16:50 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Gym BW: 107.5kg

Pull Ups
25 total reps

Bent Over Row
130kg x 5 x 2 sets
140kg x 5 x 2 sets

Lean Away Lat Pulldown
10 x 5 sets

Hip Rehab & Soft Tissue


Just catching up on some of the assistance stuff I've missed this week.
rob0210Icon...27-04-2015 @ 17:10 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
26/4/15 - Squat

Leg Press (Light)
10 x 5 sets

Front Squat
50kg x 5

RDL
120kg x 8 x 3 sets

Soft Tissue/Rehab


Tried high box squats but could still feel the hip. Debated trying pin squats but decided against it. Leg press was fine, as we're front squats so they're potential options down the line. Going to leave things for the rest of this training block, think I've been a bit overzealous with trying to rehab it. Got just under 5 weeks till the start of the next training block so aiming to be healthy for that.



27/4/15 - Bench

Morning BW: 107.2kg

Bench (Paused)
Warm Ups
105kg x 8 x 5 sets
With Yellow Slingshot
135kg x 5
155kg x 5

Lean Away Lat Pulldown (Medium/Heavy)
10 x 5 sets

SA DB Press (Light)
8 x 2 sets

Neutral Grip BB Row w/ Cambered Bar (Light)
12 x 3 sets

Standing Abs
15 x 4 sets

Band Rear Delts
25 x 4 sets
rob0210Icon29/4/15 - Bench/DL29-04-2015 @ 16:10 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Morning BW: 108.6kg

Bench (Paused)
Warm Ups
150kg x 3
170kg x 1
175kg x 1
180kg x 1
182.5kg x 1

External Rotations in between each set

DL
Warm Ups
275kg x 1 x 5 sets (EMOM)

SL Leg Press (Medium)
12 x 4 sets

Leg Press (Light)
12 x 4 sets

Bench Pull (Heavy)
8 x 4 sets

GHR Sit Ups
12 x 5 sets


First decent session for a few weeks. Decided if I'm not squatting for the next few weeks I'll increase my bench frequency by doing my heavy singles on a separate day, rather than after the rep effort. Used my comp grip today too, first time going heavy with it in a while but it felt pretty good.
LeedsMiniPowerIcon...29-04-2015 @ 17:11 
Getting fat is just as dumb as using PED's
Member 3387, 2532 posts
SQ 275, BP 200, DL 290
765.0 kgs @ 114kgs UnEq
Strong benching, saw a vid of your 180 on ig and it looked very comfortable.
rob0210Icon...01-05-2015 @ 14:20 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
LeedsMiniPower said:Strong benching, saw a vid of your 180 on ig and it looked very comfortable.


Thanks Sob. That was one of my better bench days so it was nice to get it on camera!
rob0210Icon1/5/15 - Bench01-05-2015 @ 14:32 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Morning BW: 107.8kg

Bench
Warm Ups
130kg x 5
150kg x 3
170kg x 3

Paused
130kg + 1 chain per side x 3 x 5 sets (60s between sets)

Band work in between each set

Squat
40kg x 10 x 5 sets

Lean Away Lat Pulldown (Medium/Heavy)
10 x 5 sets

GHR Sit Ups
BW x 12 x 3 sets
+5kg x 12 x 2 sets

GHR
BW x 10 x 3 sets
BW + Purple band x 10 x 2 sets


Not quite what I wanted on the top bench set, but I've only ever tried repping 170+ a handful of times. Have the same numbers again in 3 weeks time so we'll see then.

Hip has been feeling much better the last few days so gave some light squats a go. Can still feel it being tight at the bottom but it no longer feels unstable. Plan to gradually build it up over the next 4 weeks, then make a decision on whether to repeat this 5/3/1 block or not depending on how things go.
rob0210Icon2/5/15 - Squat02-05-2015 @ 15:25 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Morning BW: 107.7kg

Squat
50kg x 10 x 5 sets

RDL
185kg x 8 x 5 sets

KB Swing vs Purple Band
32kg x 8 x 5 sets

Standing Abs (Heavy)
8 x 5 sets
rob0210Icon4/5/15 - Bench04-05-2015 @ 23:53 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Morning BW: 107.2kg

Squat
60kg x 10 x 5 sets

Bench
115kg x 8 x 5 sets

Lean Away Lat Pulldown (Medium/Heavy)
10 x 5 sets

Band Rear Delts
25 x 4 sets
s/s
OH Band Tricep Extensions
25 x 4 sets


Need to sort my BW out, was getting towards 110 not too long ago but it starts to drop off really quick if I let things slip on the eating front. Spent the afternoon trekking around Box Hill so didn't get to the gym until 9, was pretty flat but didn't make too much difference with the weights I was using.

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