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Rob's Powerlifting Journal

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rob0210Icon12/7/15 - Squat/DL12-07-2015 @ 23:13 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Gym BW: 106.5kg

Squat
Warm Ups
200kg x 1 @ 7
220kg x 1 @ 7.5
230kg x 1 @ 8
240kg x 1 @ 8.5
250kg x 1 @ 9.5
260kg x F @ 10.5
260kg x 1 @ 10

DOH Axle Rack Pull
Warm Ups
110kg x 1 @ 7
140kg x 1 @ 8
150kg x 1 @ 9.5
150kg x 1 @ 9.5
150kg x 1 @ 9.5
150kg x 1 @ 9.5
150kg x 1 @ 10


Annoyed at the miss on 260 the first time, but happy I could come back and get it the second time. Not really sure what happened, hit the sticking point and just couldn't drive through it. Felt ok on my back though, the reverse band stuff has really helped with that.

Over the last week I've done 260kg squat, 180kg bench and a 320 deadlift. Adds up to 760kg, obviously doing them all on the same day is another story. I'd be pleased with a 750kg total @ 105kg. Right now for 1st/2nd attempts I'm thinking squat 240/255, bench 170/177.5 and deadlift 290/310. I'll base my 3rds off how well my seconds go.
kirkynickIcon...13-07-2015 @ 06:29 
Avatar
utter utter bastard.
Member 2606, 11460 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
Post Edited: 31.10.2015 @ 18:05 PM by kirkynick
.
rob0210Icon...13-07-2015 @ 09:42 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
kirkynick said:
Yeah, I realise that, but I meant within the realm of the actual strength training you do with them. Obviously other things are important ie skill development and actual playing the game they compete in.
I've thought about using the leg press myself lately. I seem to progress so slowly on the squat and feel a bit under-strengthed in the quad area. However, it is hard after dong the actual sport to find the energy, especially at my level and with my work capacity.


Even with what we did with them though it's not the most important. Injury prevention is always first. After that their aerobic base is hugely important as it underpins nearly every aspect. Recovery between phases, recovery between games, and to me forms a big part of 'work capacity' and how much training they can actually handle without regressing or succumbing to injury. After that I'd say speed, in terms of how much force can someone produce in a given amount of time. Improve that and they'll be a better athlete in general. Strength is a big part of all that, but not the only part.

I had good success a few years ago when I started hammering the leg press, I give it a lot of credit for getting me my first 300 pull. If it was one or the other I'd stick with squats, but it depends why your squatting it in the first place - to get better at squatting or to help with performance in the sport?
kirkynickIcon...13-07-2015 @ 10:21 
Avatar
utter utter bastard.
Member 2606, 11460 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
Post Edited: 31.10.2015 @ 18:06 PM by kirkynick
.
rob0210Icon...13-07-2015 @ 17:10 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
kirkynick said:
Yeah, I agree with you fully on everything there.
Even in a sport like I do, which consists of one 5 minute round (although I do MMA as well sometimes which has multiple rounds), and which is generally based on explosive movements, aerobic capacity is still important. Having an efficient cardiovascular system definitely helps with recovery in all phases, from within a bout to between workouts etc. I neglected training it for a while and my work capacity so to speak went down, so i'm gradually building it back up.
Re squats vs leg press, I need to pick heavy things up ie people from quite often a low position, and where I am more on one leg than another and sometimes with the back vertical rather than inclined forward. I think I simply need to add a bit of unilateral leg work ie maybe step up or lunges, but I'll see. And I need to practice picking people up even more. I always get lumbered with the big blokes though ie 18 stoners, so a little bit more strength wouldn't go a miss, although there are many other ways of taking them down rather than actually picking them up.


Mike Boyle only uses unilateral work with his athletes. Best answer is is try and make use of both, doesn't have to be one or the other.
rob0210Icon13/7/15 - Bench13-07-2015 @ 17:14 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Morning BW: 106.2kg

Bench
Warm Ups
150kg x 1 @ 7
160kg x 1 @ 8
170kg x 1 @ 9
180kg x 1 @ 10

Lots of voodoo floss stuff on elbows


Elbows not happy after squatting yesterday, was really slowing down the eccentric as it got close to my chest. Had to do the voodoo floss stuff in between sets but it held it at bay. The 180 went up a little easier than last week which was surprising, maybe an outside shot at 185 if I can get the tendinitis under control.
rob0210Icon15/7/15 - Squat/DL15-07-2015 @ 21:44 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Morning BW: 105.7kg

Squat w/ 5 chains per side (Approx +90kg at the top)
Warm Ups
150kg x 2 @ 7
170kg x 2 @ 8
170kg x 2 @ 8
170kg x 2 @ 8

Deadlift
Warm Ups
270kg x 1 @ 8
270kg x 1 @ 8
270kg x 1 @ 8


Squat moved ok, planned on 5 sets but left it at 3 as my body is feeling the last few weeks of training. Nothing major but better to play it safe. Deadlift felt a little slow but not surprised considering I pulled heavy last week and squatted heavy on Sunday.
rob0210Icon15/7/15 - Squat/DL15-07-2015 @ 21:44 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Morning BW: 105.7kg

Squat w/ 5 chains per side (Approx +90kg at the top)
Warm Ups
150kg x 2 @ 7
170kg x 2 @ 8
170kg x 2 @ 8
170kg x 2 @ 8

Deadlift
Warm Ups
270kg x 1 @ 8
270kg x 1 @ 8
270kg x 1 @ 8


Squat moved ok, planned on 5 sets but left it at 3 as my body is feeling the last few weeks of training. Nothing major but better to play it safe. Deadlift felt a little slow but not surprised considering I pulled heavy last week and squatted heavy on Sunday.
rob0210Icon17/7/15 - Bench17-07-2015 @ 16:56 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Morning BW: 105.7KG

Bench w/ 3 chains per side (Approx +40kg at the top)
Warm Ups
120kg x 2 @ 7
130kg x 2 @ 8
130kg x 2 @ 8
130kg x 2 @ 9
130kg x 2 @ 9.5

Bench w/ Yellow Slingshot
160kg x 1 @ 7
180kg x 1 @ 8.5
190kg x 1 @ 9.5


Good session, elbows felt fine with a day between squat and bench plus some anti-inflammatories. Fatigued quicker than I expected on the doubles with chain but felt strong on the slingshot work. Thinking 180 for a second attempt now based off today.
rob0210Icon20/7/15 - Squat/Bench/DL20-07-2015 @ 18:55 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Morning BW: 106.4kg

Squat
Warm Ups
150kg x 2

Bench
Warm Ups
150kg x 2

Deadlift
170kg x 1 x 3 sets

Soft Tissue Work


Went home for a few days which meant I couldn't train yesterday. Planned on squatting heavier but I was a bit tighter than I thought I'd be from travelling. Nothing major but didn't fancy it, just did enough to loosen up. Bench was comfy and deadlifts were quick. One more squat/bench session on Wednesday and that's it. Will see how my weight is on Wednesday morning and decide then what I need to do for the last few days. Can't see me having any issues with making weight one way or another.
rob0210Icon22/07/15 - Squat/Bench22-07-2015 @ 17:51 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Morning BW: 106.3kg

Squat
Warm Ups
200kg x 1

Bench
Warm Ups
140kg x 1

Soft Tissue Work
rob0210IconGreater London Classic - 25/7/1526-07-2015 @ 09:07 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Weighed in at 103.8kg

Squat
1st: 240kg - Good
2nd: 250kg - Good
3rd: 260kg - Good

In my head I had 240/255/265 but I could have been deeper with the 240 so played it safe to make sure there weren't any issues. 260 moved pretty well though.


Bench
1st: 170kg - Good
2nd: 180kg - Good
2rd: 185kg - Miss

182.5 would have probably been a better choice but didn't have anything to lose, 185 stalled half way up.


Deadlift
1st: 290kg
2nd: 310kg
3rd: Passed

Felt good warming up but it took a lot to get the 310 going. Back was pretty smashed by this point. Didn't think 320 was there going by the speed so passed 3rd.


Total: 750kg / 450 Wilks

30kg down on my best from the All England last year, but 30kg on my best total at 105 from a few years ago. Something solid to build on going into the British in October.

ChrisMcCarthyIcon...26-07-2015 @ 10:27 
Lost his pen, then found his pen. #phew
Member 4899, 2907 posts
Nice work!
kirkynickIcon...26-07-2015 @ 17:08 
Avatar
utter utter bastard.
Member 2606, 11460 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
Post Edited: 31.10.2015 @ 18:07 PM by kirkynick
.
yano93Icon...30-07-2015 @ 15:39 
Avatar
Member 4806, 83 posts
SQ 205, BP 120, DL 235
560.0 kgs @ 81.8kgs UnEq
Still a bit gutted I didn't get a special shout out on your fb tbh.. my nutritional advice is stellar.

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