Rob's Powerlifting Journal
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| rob0210 |  | 20/5/15 - Squat/DL | 20-05-2015 @ 16:10 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.5kg Squat Warm Ups 205kg x 1 @ 8 DL Warm Ups 250kg x 1 @ 8 Block Pulls (~15") 220kg x 1 against double red band x 5 sets @ 8 Leg Press x 8 x 3 sets s/s Pull Ups x 6 x 3 sets Just generally a bit flat so cut the volume down. Tends to be the case when I'm not following any plan, find it hard to get motivated. First session where I was concentrating more on actually squatting rather than my hip, still a bit of tightness but nothing that affects the movement. Can definitely tell the lack of squat volume has affected my deadlift, felt s**te! | ||
| rob0210 | | 22/5/15 - Bench | 22-05-2015 @ 11:31 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.4kg Bench w/ Comp Grip (3ct Pause) Warm Ups 120kg x 4 @ 7 130kg x 4 @ 8 140kg x 4 @ 8.5 132.5kg x 4 @ 8 132.5kg x 4 @ 9 Bench w/ Yellow Slingshot (PoR Grip) 150kg x 2 @ 7 160kg x 2 @ 7 170kg x 2 @ 8.5 175kg x 2 @ 9.5 165kg x 2 @ 9.5 Tricep Extensions x 12, 12, 10, 10, 10 s/s Face Pulls x 12, 12, 12, 12, 12 Not a bad start, will take some time to really get to grips with things. | ||
| rob0210 | | 22/5/15 - Squat/DL | 23-05-2015 @ 15:22 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.4kg Squat Warm Ups 170kg x 4 @ 7 190kg x 4 @ 7 205kg x 1 @ 7 160kg x 1 @ 7 (3ct pause) Block Pull (~16") Warm Ups 240kg x 3 @ 7 270kg x 3 @ 8.5 255kg x 3 @ 8 255kg x 3 @ 8 255kg x 3 @ 9 HB Squat 120kg x 8 x 4 sets Pull Ups x 8, 8, 8 s/s Kneeling Cable Crunches x 10, 10, 10 First round of squats was horrid, like I'd forgotten how to squat. Just didn't feel right so stopped early. Moved my feet out a bit on the last set of HB squats and felt much better. I did this about 2 months ago but have clearly forgotten because I'm a moron. Block pulls felt decent considering how bad they felt last time. | ||
| rob0210 |  | 25/5/15 - Bench | 25-05-2015 @ 22:37 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 106.7kg Floor Press (Comp Grip) Warm Ups 120kg x 3 @ 7 140kg x 3 @ 8 150kg x 3 @ 8.5 147.5 x 3 @ 8 (Misload) 142.5kg x 3 @ 8 142.5kg x 3 @ 8 142.5kg x 3 @ 8 CG Bench w/ 1 chain per side 120kg x 5 @ 8.5 120kg x 5 @ 9.5 High Incline DB Press 15kg x 15 x 4 sets Face Pulls x 15 x 3 sets s/s Oblique Crunches x 15 x 3 sets Didn't think I'd have time for a session today but managed to fit it in. Back off sets on floor press felt really good, could have gotten one or two more but hit my time limit. Fatigued pretty quick on the close grip though. On another note I started using MyFitnessPal at the start of last week, averaged between 4,000-4,200kcal per day. Weight seemed fairly stable so I'm guessing that's around maintenance levels, makes it pretty clear though how much I need to eat if I want to push my weight up. | ||
| rob0210 | | 26/5/15 - Squat/DL | 26-05-2015 @ 21:43 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.1kg Squat Warm Ups 180kg x 2 @ 7 180kg x 2 @ 7 180kg x 2 @ 7 180kg x 2 @ 7 180kg x 2 @ 7 180kg x 2 @ 7 200kg x 2 @ 8 215kg x 2 @ 9 DL w/ 1 Heavy Chain per side Warm Ups 240kg x 3 @ 8 255kg x 3 @ 9 242.5kg x 3 @ 8 242.5kg x 3 @ 9 Pull Ups x 8 x 3 sets Standing Ab Crunches x 10 x 3 sets Back home for a few days so trained at Severnside. Squats felt much better than before, best it's felt technically in a while. Think I could of made one more jump after 215 but I was concentrating a lot on not s**tting myself so didn't fancy risking it. Deadlifts were fine, hands were pretty sore afterwards though. Just not used to deadlifting with any real volume. | ||
| Aquarian | | ... | 27-05-2015 @ 00:50 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | but I was concentrating a lot on not s**tting myself so didn't fancy risking it. LOL yeah I know that feeling well! Extended pre-workout toilet trips are a must before I'm squatting or pulling. Either that or letting out just the right amount of air when the coast is clear...  | ||
| rob0210 | | ... | 27-05-2015 @ 11:18 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Aquarian said: LOL yeah I know that feeling well! Extended pre-workout toilet trips are a must before I'm squatting or pulling. Either that or letting out just the right amount of air when the coast is clear... There wasn't any toilet paper so was forced to play a dangerous game! Chose to quit while I was ahead, probably a good thing I wasn't using my belt | ||
| Aquarian | | ... | 27-05-2015 @ 14:55 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | rob0210 said: There wasn't any toilet paper so was forced to play a dangerous game! Chose to quit while I was ahead, probably a good thing I wasn't using my belt At least you found out there was no toilet paper before starting Yeah smart move. Squatting is usually worse in that respect. With the deadlift usually I can get away with strategically letting out some trapped air! One of the many reasons why I prefer deadlifting  | ||
| rob0210 | | 29/5/15 - Bench | 29-05-2015 @ 21:23 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.3kg Bench w/ Comp Grip (3ct Pause) Warm Ups 120kg x 4 @ 7 135kg x 4 @ 7.5 145kg x 4 @ 8 150kg x 4 @ 8.5 142.5 x 4 @ 9 CG Bench 130kg x 3 @ 7 140kg x 3 @ 8.5 132.5kg x 3 @ 7 132.5kg x 3 @ 8 132.5kg x 3 @ 8 132.5kg x 3 @ 8 Pull Ups BW x 8 x 3 sets Smith CG Incline 20kg per side x 10 x 4 sets Cable Rows 12 x 5 sets Still at home so trained at Severnside again. Really pleased with the 3ct pause bench, weight moved well and set up was good, fatigued a bit quick though. No slingshot so just went with CG bench. May have been a bit conservative with the 140 set, but my close grip can go from easy to grind in a rep. So far really enjoying this style of training. I tend to get pretty fixated on PBs or rep PBs, so it can really mess with my head if I miss a target. With this I find I can disassociate myself from the weight and whatever reps etc I've done in the past and just focus on what I'm doing right now. Even if I change the programming/layout down the line I think I'll keep this process involved as much as possible. | ||
| rob0210 | | 31/5/15 - Squat/DL | 31-05-2015 @ 21:36 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.1kg Squat Warm Ups 190kg x 4 @ 7.5 205kg x 4 @ 9 195kg x 4 @ 8 195kg x 4 @ 8 195kg x 4 @ 9 Block Pull (~15") Warm Ups 250kg x 4 @ 8 265kg x 4 @ 9 252.5kg x 4 @ 9 HB Squat 120kg x 8 x 4 sets Trained at British Barbell, first time in about 2 months. Squat went fine, just weak! Depth was a bit iffy warming up, think the time off has left me a bit tight. Hip feels 100% now which is good. Also had a quick play with a prototype of the mythical SBD belt, looks like it'll be a decent bit of kit when its released. | ||
| rob0210 | | 1/6/15 - Bench | 01-06-2015 @ 16:23 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.3kg Floor Press (Comp Grip) Warm Ups 130kg x 5 @ 7 140kg x 5 @ 8 150kg x 5 @ 9 142.5kg x 5 @ 8 142.5kg x 5 @ 8.5 142.5kg x 5 @ 8.5 Bench w/ Yellow Slingshot (PoR Grip) Warm Ups 140kg x 3 @ 7 160kg x 3 @ 8 170kg x 3 @ 9 160kg x 3 @ 8.5 160kg x 3 @ 8.5 Incline DB Extensions x 15 x 4 sets Face Pulls x 15 x 5 sets Didn't feel particularly great going in to this but got through a decent amount of work. | ||
| rob0210 | | 3/6/15 - Squat/DL | 03-06-2015 @ 15:31 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 109.1kg Squat Warm Ups 195kg x 2 @ 7 195kg x 2 @ 7 195kg x 2 @ 7 195kg x 2 @ 7 215kg x 2 @ 8 225kg x 2 @ 9 DL w/ 1 heavy chain per side Warm Ups 225kg x 2 @ 7 245kg x 2 @ 9 232.5kg x 2 @ 8 232.5kg x 2 @ 8 232.5kg x 2 @ 8 232.5kg x 2 @ 8 232.5kg x 2 @ 8 Pretty happy with the squat, switched back to thumbless grip on Sunday and so far so good. Never really pushed any beltless squatting but I think 225 is the heaviest I've gone without one. Not too happy with the top double on deadlift but was able to get a decent amount in on the drop sets. | ||
| rob0210 | | 5/6/15 - Bench | 05-06-2015 @ 17:46 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.7kg Floor Press (Comp Grip) Warm Ups 130kg x 2 @ 7 140kg x 2 @ 7 150kg x 2 @ 8 157.5kg x 2 @ 8 165kg x 2 @ 8 170kg x 2 @ 8.5 175kg x 2 @ 9 165 kg x 2 @ 9 CG Bench w/ 1 chain per side 100kg x 4 @ 7 120kg x 4 @ 8 127.5kg x 4 @ 8.5 127.5kg x 4 @ 9.5 Band Pull Aparts x 10-15 in between every set Was a bit pushed for time but pretty happy with everything. Took a while to get going on floor press, 140/150 didn't feel that great but each set felt better and better. Did the top double then realised that I was meant to do 3ct pause bench  . I'll make up for it on Monday. Floor press strength is coming back pretty quick though, think I'm around 185-190 for a single at the moment. Elbows aren't too bad either, may need to change some things round in a few weeks though. | ||
| deleted2_20210523 | | ... | 07-06-2015 @ 21:13 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| rob0210 | | 7/5/15 - Squat/DL | 07-06-2015 @ 21:21 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 107.3kg Squat Warm Ups 160kg x 2 @ 7 180kg x 6 @ 8 190kg x 6 @ 8.5 200kg x 6 @ 9 185kg x 6 @ 8 185kg x 6 @ 8 185kg x 6 @ 9 Block Pull (~15") Warm Ups 220kg x 3 @ 7 240kg x 3 @ 7 255kg x 3 @ 8 275kg x 3 @ 9 255kg x 3 @ 8 255kg x 3 @ 8 255kg x 3 @ 8 255kg x 3 @ 8 255kg x 3 @ 9 HB Squat 120kg x 8 x 4 sets f**ked! I've got this week planned as high stress, so high volume (6-9% fatigue drop) and medium intensity. I think I'll only do the higher fatigue drop on one bench movement per session, doing it for 2 may be too much. Surprising how much of a difference the extra few % on the drop sets make. | ||
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