Rob's Powerlifting Journal
12345678910 ... ... 3839404142434445464748
| rob0210 |  | 6/5/15 - Bench/DL | 06-05-2015 @ 13:40 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.7kg Squat 70kg x 10 x 5 sets Bench (Paused) Warm Ups 150kg x 3 170kg x 1 x 3 sets DL Warm Ups 250kg x 1 x 10 sets (EMOM) Planned for a bit more but the trains were messed up so started late. Left hip is getting there slowly, still quite tight. Hips are just generally tight at the moment though. Bench was decent, still felt a bit flat but the 170s moved well. 3rd was the best. Put the belt back on for both bench & DL, felt a bit strange but a few more sessions with it and it'll be fine. | ||
| rob0210 |  | 8/5/15 - Bench | 08-05-2015 @ 15:27 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 106.6kg Bench Warm Ups 120kg x 5 135kg x 5 150kg x 7 Paused 115kg + 1 chain per side x 3 x 2 sets Bench w/ Earthquake Bar (loal) 10kg plate per side x 10 16kg KB per side x 10 x 2 sets Squat Up to 120kg x 5 Face Pulls x 75 total reps Tricep Cable Pulldowns x 75 total reps Bicep Cable Curls x 75 total reps Stressed again, seems to have the biggest impact on my bodyweight. Think it's just water weight and a little loss from not squatting heavy for a few weeks, so an easy fix. Forgot to put a 15kg on one side for the rep effort set, pretty anooying and threw me off a bit having to refocus. Elbows and shoulders are a little beat up too. Gym now has an earthquake bar, same thing as a bamboo bar, so gave it a bash. | ||
| rob0210 | | 8/5/15 - Bench | 08-05-2015 @ 15:27 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Post Edited: 08.05.2015 @ 21:59 PM by rob0210 Morning BW: 106.6kgBench Warm Ups 120kg x 5 135kg x 5 150kg x 7 Paused 115kg + 1 chain per side x 3 x 2 sets Bench w/ Earthquake Bar (loal) 10kg plate per side x 10 16kg KB per side x 10 x 2 sets Squat Up to 120kg x 5 Face Pulls x 75 total reps Tricep Cable Pulldowns x 75 total reps Bicep Cable Curls x 75 total reps Stressed again, seems to have the biggest impact on my bodyweight. Think it's just water weight and a little loss from not squatting heavy for a few weeks, so an easy fix. Forgot to put a 15kg on one side for the rep effort set, pretty annoying and threw me off a bit having to refocus. Elbows and shoulders are a little beat up too. Gym now has an earthquake bar, same thing as a bamboo bar, so gave it a bash. Was trying really hard not to laugh while I was doing it, probably didn't help. | ||
| rob0210 | | 10/5/15 - Squat/DL | 10-05-2015 @ 16:15 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.2kg Squat Warm Ups 155kg x 5 175kg x 1 205kg x 1 HB Pause Squat (5ct Pause) 105kg x 3 x 5 sets RDL 185kg x 8 x 5 sets GHR BW x 10 x 5 sets Hip Adduction/Abduction 25 e/way x 4 sets Stretching/Soft Tissue First lower body session for a while where I feel like I've actually done some work. 205 was a pretty stupid idea considering I've only been up to 120x5, but it went ok so f**k it. | ||
| rob0210 | | 11/5/15 - Bench | 11-05-2015 @ 18:38 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench (Pinky on Ring Grip) 115kg x 8 x 5 sets Paused w/ Yellow Slingshot 140kg x 3 165kg x 3 External Rotations in between each set T-Bar Row (Medium) 10 x 5 sets Preacher Curls 8 x 5 sets DB Tricep Extensions 8 x 5 sets Face Pulls 12 x 4 sets s/s Band Rear Delt Fly 15 x 4 sets The last few Monday sessions I've felt pretty flat for some reason, same today. At this point the weights aren't heavy enough for it to be an issue, may look to switch it to a Tuesday once my squat gets going again. Brought my grip in a bit to take some stress off my shoulders, think one session a week with my comp grip is enough for now. Going to drop bench back to twice a week now I'm squatting again to save my elbows a bit. | ||
| deleted2_20210523 | | ... | 11-05-2015 @ 18:59 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| rob0210 | | ... | 11-05-2015 @ 23:02 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | kirkynick said:Have you always been naturally strong, Rob? What were your lifts when you started? Stronger than some I'd guess. Not too sure what they when I started, but when I was 18 I was squatting about 140kg x 4 (don't remember the depth, but pretty certain it was a few inches high), benching 120 x 3 and deadlifting 180 x 1, think I was weighing around 90kg. Been training for about 3 years at this point, I'd started to make strength a bit more of a focus by this point. After that spent about a year with all my training being just running and bodyweight exercises, when I came back to strength training I worked up to a 125x3 squat, 120x1 bench, and after about 6 weeks hit a 190x1 deadlift. I was really struggling with trying to improve my running, but maintained my strength reasonably well. That pretty much sold it to me that I was built more for strength than any endurance sports. Did my first comp about 4 months after and got 195/140/240 at about 96kg. | ||
| deleted2_20210523 | | ... | 12-05-2015 @ 12:51 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| rob0210 | | 13/5/15 - Squat/DL | 13-05-2015 @ 15:52 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.7kg Squat Warm Ups 155kg x 5 175kg x 3 205kg x 1 225kg x 1 HB Pause Squat (5ct pause) 125xg x 3 x 3 sets DL Warm Ups 262.5kg x 1 x 8 (EMOM) Should have done more work but squats took ages, work capacity is really down right now. Hip feels ok, still a tiny bit of tightness. Biggest issue is confidence, I'm not driving as hard as I can all the way through. Got another week and a half then a planned deload, will see what I can get up to in that period. | ||
| rob0210 | | 15/5/15 - Bench/Squat | 15-05-2015 @ 15:26 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.6kg Bench Warm Ups 125kg x 3 142.5kg x 3 160kg x 5 Paused 170kg x 1 (s**t) CG Bench 125kg x 5 x 2 sets Rotator cuff work in between each set Cambered Bar Box Squat 120kg x 4 x 15 sets (EMOM) Pull Ups BW x 10 x 3 sets Face Pulls 15 x 5 sets Poor session again, think it's time to change things round a bit. I think a big part of my progress doing this last time was that I was gaining weight at the same time, so my recovery was really good. Not been able to do that this time, if anything I've been losing weight. I think my volume overall is very low compared to the majority of other lifters at my level, have a few things going round my head so will give it a few weeks to see what comes out of it. Planning on the GL July comp once it's announced so planning on a couple more weeks of getting a squat base back, then building up to that. | ||
| rob0210 | | 17/5/15 - Squat/DL | 17-05-2015 @ 17:05 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.0kg Squat Warm Ups 170kg x 5 200kg x 3 220kg x 1 240kg x 1 170kg + 2 chains per side x 2 x 5 sets (60-90s rest between sets) Block Pull (~15") Warm Ups 220kg x 3 250kg x 3 Band Hip Abduction/Adduction GHR BW x 15 x 4 sets First decent session in what feels like a long time! Still a bit cautious with the heavier weights, had to work for the 240 but got it with no issues for the hip. Happier with the 170's after though, was able to improve my descent speed and not hold back on the ascent. Feels like how I normally squat! Will start training back at British Barbell from next Sunday now I'm not a useless cripple any more. Going to have a bit of fun over the next couple of weeks playing around with some variations on the main lifts while I piece together my next mini-training cycle. Feel like I need a mental break more than a physical one. | ||
| deleted2_20210523 | | ... | 17-05-2015 @ 17:25 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| rob0210 | | ... | 17-05-2015 @ 17:47 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | kirkynick said: I thought this when looking at your training; most lifters seem to be doing the lifts 2-3 times per week. However, your training has made you pretty damn strong so far... For the most part I squat/bench x2 per week and deadlift once. I'm a big believer in the 'minimum dose', and only doing the minimum required to get an adaptation. The body will eventually adapt to everything, so if I can make progress on my squat with 8-10000kg of weekly volume then I don't see why I need to do more. It's won't be too hard to up that to 12-15000kg over 2-3 days per week, but if I'm already squatting 5+ days per week with 25-30000kg of weekly volume it becomes much harder. I may eventually get to that point, but it'll be out of necessity rather than doing more for the sake of it. Bit of a wordy response, but that's a bit of insight into my training philosophy! | ||
| deleted2_20210523 | | ... | 17-05-2015 @ 17:50 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| rob0210 | | 18/5/15 - Bench | 18-05-2015 @ 18:51 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.7kg Floor Press Warm Ups 130kg x 3 @ 7 150kg x 1 @ 8.5 160kg x 1 @ 9.5 165kg x 1 @ 10 100kg + 2 chains per side x 5 @ 7 100kg + 3 chains per side x 5 @ 8.5 100kg + 4 chians per side x 5 @ 10 CG Bench 140kg x 5 @ 8 140kg x 5 @ 10 Lean Away Lat Pulldown x 12 x 4 sets Rolling DB Extenions x 10 x 4 sets Machine Preacher Curl x 10 x 4 sets Face Pulls / Lateral Raises x 25, 25, 20 Only 35kg off my floor press PB! Figured it would have dropped a bit but not that much! It felt a bit weird technically, but not enough to cause that kind of drop. In the past my floor press and bench press have been really closely linked so if I can get it back up to scratch it should have a big impact on my bench. Wasn't aiming for anything specific with the RPEs, just trying to get a feel for using it as I want to start including it properly soon. | ||
12345678910 ... ... 3839404142434445464748
© Sugden Barbell 2026 Privacy - Terms & Conditions