You are here: Home → Forum → Training Journals → Rob's Powerlifting Journal

Rob's Powerlifting Journal

1 2 3 4 5 6 7 8 9 10 ... ... 38 39 40 41 42 43 44 45 46 47 48

rob0210		...	26-01-2012 @ 22:50
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	JH said:When are you next competeting Rob? South West open in April, need to get the qualifying total for the seniors in July.

rob0210		...	30-01-2012 @ 14:14
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	30/1/12 Was at a comp yesterday helping some mates out, so had to train this morning instead. Sumo DL 70kg x 3 x 2 sets 120kg x 3 x 2 sets Suit On 170kg x 3 220kg x 3 250kg x 3 270kg x 3 (Ugly) 2 singles at 220/230/240/250/260 working on set up and tech Pause Squat Bar 70kg x 5 120kg x 4 150kg x 4 180kg x 4 Done something to my adductor/hip flexor so skipped the back off sets. Nothing major just feels really tight. So did some gay hip abduction stuff to try and rehab it. Cable Hip Abduction 4 x 25 Actually helped quite a bit, did some BW squats after and felt fine so going to add this to the warm up for the next week or two to try and clear it up. Cable Curls/Extensions 3 x 30 Tendonitis is flaring up again so same thing, just trying to rehab it. Benching in the shirt tomorrow night so skipped the bench movement for today.

rob0210		...	31-01-2012 @ 22:03
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Post Edited: 01.02.2012 @ 10:02 AM by rob0210 31/1/12 Bench 60kg x 5 100kg x 5 120kg x 5 140kg x 3 160kg x 1 Shirt On 180kg x 2 200kg x f (Lost the line on the way down so has a s**t press) 200kg x 1 (Better descent, press could have been better) 200kg x 1 (Best rep) Squat Bar 70kg x 5 120kg x 5 170kg x 5 Add wraps 200kg x 5 220kg x 3 Top set was ok. PB in wraps is 260x1 so want to be tripling 250ish to be in line for a good PB. CG Bench 80kg x 5 100kg x 5 120kg x 5 140kg x 5 Skipped the defecit DL due to the heavy pulling yesterday so did some more bench work instead. Raw bench is feeling quite good, think the increased frequency is helping.

rob0210		...	02-02-2012 @ 21:50
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	2/2/12 Squat Bar 70kg x 5 120kg x 5 170kg x 5 Suit On 220kg x 3 Wraps On 250kg x 3 Straps Up 270kg x 2 290kg x 1 (Depth or just about) 290kg x 1 (Parallel, had my feet a bit to wide) 290kg x 1 (Depth, best descent but came on my toes on the way up) Happy with this. Always seem to have had depth problems in the past, so at least now I can focus on getting stronger rather than trying to get depth! Deadlift (Conventional) 70kg x 5 120kg x 3 170kg x 3 220kg x 1 250kg x 1 270kg x 1 Didn't feel great so happy with 270.

rob0210		...	05-02-2012 @ 19:19
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	5/2/12 Hang Power Clean Up to 90kg x 3 Bench Press Bar 60kg x 5 100kg x 5 120kg x 5 140kg x 3 160kg x 1 Ballista On 160kg x 3 170kg x 2f3 Lost the line on the third Deadlift (Conventional) 70kg x lots 120kg x 3 170kg x 3 200kg x 1 210kg x 1 230kg x 1 250kg x 3 Happy with bench, 160 was easy. Still felt s**t on DL though. Dropping back on everything this week before starting my next training block. Happy with the one I've just finished, handled some heavier weight in the kit and now know what I can touch/get depth with.

rob0210		...	07-02-2012 @ 21:24
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	7/2/12 Power Clean Up to 105kg x 1 Box Squat (Not sure how high, need to measure it. Guessing around 16") Bar Loose suit on, straps down 70kg x 5 120kg x 5 160kg x 5 200kg x 3 220kg x 1 240kg x 1 250kg x 1 Not too hard, maybe another 10-15kg there. Right hip has been hurting quite a bit lately, not too sure what I've done. Between the suit and the box though its fine so going to keep these in, might change the height a bit. Close Grip Bench 50kg x 5 60kg x 5 90kg x 5 110kg x 5 130kg x 5 BTN Push Press 50kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 1 OH Press 50kg x 5 60kg x 5 70kg x 3 80kg x 1 Bit of a mash up session. Probably only going to train 2/3 times this week so just going to do some things I haven't done before or in a while and have some fun, get back to some sort of structure next week.

JH		...	09-02-2012 @ 22:35
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	rob0210 said:7/2/12 Power Clean Up to 105kg x 1 Box Squat (Not sure how high, need to measure it. Guessing around 16") Bar Loose suit on, straps down 70kg x 5 120kg x 5 160kg x 5 200kg x 3 220kg x 1 240kg x 1 250kg x 1 Not too hard, maybe another 10-15kg there. Right hip has been hurting quite a bit lately, not too sure what I've done. Between the suit and the box though its fine so going to keep these in, might change the height a bit. Close Grip Bench 50kg x 5 60kg x 5 90kg x 5 110kg x 5 130kg x 5 BTN Push Press 50kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 1 OH Press 50kg x 5 60kg x 5 70kg x 3 80kg x 1 Bit of a mash up session. Probably only going to train 2/3 times this week so just going to do some things I haven't done before or in a while and have some fun, get back to some sort of structure next week. 16" box, come on rob get some weight on the bar lol

rob0210		...	10-02-2012 @ 12:46
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	JH said: 16" box, come on rob get some weight on the bar lol Give it time lol my box squats need some work!

rob0210		...	10-02-2012 @ 16:59
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	10/2/12 Had to do some testing for someone's dissertation, basically turned into a session though. RDL Bar 60kg x 5 100kg x 5 140kg x 5 180kg x 5 200kg x 5 220kg x 5 240kg x 5 Bulgarian Split Squats 50kg x 5 BB Glute Bridge 60kg x 5 100kg x 5 150kg x 5 180kg x 5 200kg x 5 220kg x 5 250kg x 5 GHR BW x 5 +10kg x 5 +20kg x 5 +25kg x 5 Figured I might as well carry on and do some of my own training at this point. Box Squat (Same height as last time) Bar Loose suit on, straps down 70kg x 5 120kg x 5 170kg x 3 220kg x 1 240kg x 1 260kg x 1 Deadlift (Conventional) 70kg x 5 120kg x 3 170kg x 3 220kg x 1 270kg x 1 Reverse Green Bands on (-40kg at bottom/-0kg at top) 300kg x 1 320kg x 1 Some deload week this is turning out to be. Think I'm just going to take the next few days of entirely.

rob0210		Bench Press	13-02-2012 @ 20:43
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	13/2/12 Floor Press (Paused) Bar 60kg x 5 80kg x 5 100kg x 5 120kg x 5 140kg x 3 150kg x 3 160kg x 3 (=PB) Bench Press w/ blue band looped under bench Bar 60kg x 5 100kg x 5 x 3 sets OH Press 60kg x 5 x 5 Finshed up with some upper back/arm work. Happy with the floor press, bench is on it way back up.

rob0210		Squat & Deadlift	14-02-2012 @ 21:43
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	14/2/12 Box Squat (Same height as before) Bar Suit bottoms on 70kg x 5 120kg x 5 170kg x 3 200kg x 3 220kg x 3 230kg x 3 Intended on doing some reverse band work but my hip is still an issue. Getting there but its still a bit of a downer. Deadlift (Conventional/Equipped) 120kg x 3 170kg x 3 220kg x 2 singles 250kg x 5 singles Tried a different suit for this, never been able to get much out of a suit on DL but this felt pretty good. Finished up with some GHRs, SL leg press and trunk work.

rob0210		Bench Press	16-02-2012 @ 21:46
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	16/2/12 Bench Press Bar 60kg x 5 100kg x 5 120kg x 5 140kg x 3 160kg x 1 SS Ballista On 160kg x 3 165kg x 3 170kg x 3 CG Bench 120kg x 5 x 3 sets Accessory work for shoulders, back and triceps. Only going to log the main work for now, all the accessory stuff is just high volume/low intensity so nothing special.

rob0210		18/2/12 - Squat & Deadlift	18-02-2012 @ 17:40
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Squat Bar 70kg x lots 120kg x 5 Loose suit on 170kg x 5 Wraps on 220kg x 3 240kg x 3 250kg x 3 Box Squat w/ loose suit (Actually measured it this week: ~13") 220kg x 3 x 3 Deadlift 70kg x 3 120kg x 3 170kg x 3 220kg x 3 270kg x 1 Reverse Green Bands 300kg x 1 Finshed with GHRs, SL leg press and trunk work. Hip is feeling much better, hopefully 100% by next week.

rob0210		20/2/12 - Bench	20-02-2012 @ 22:00
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Post Edited: 20.02.2012 @ 22:00 PM by rob0210 Floor Press (Paused) Bar 60kg x 5 100kg x 5 120kg x 5 145kg x 3 155kg x 3 165kg x 2f3 1st 2 were decent, just stuffed the line on the 3rd Bench w/ blue band looped under bench Bar 110kg x 5 x 3 sets OH Press 65kg x 5 x 5 sets Finished with OH press, pull ups and tricep work.

rob0210		21/2/12 - Squat & Deadlift	21-02-2012 @ 21:27
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Box Squat (~15") Bar 70kg x 5 Loose Suit On 70kg x 5 120kg x 5 170kg x 5 220kg x 3 235kg x 3 Conv. DL (Equipped) 70kg x 5 120kg x 3 170kg x 3 220kg x 1 250kg x 1 280kg x 1 300kg x 1 320kg x f (grip) Finished with grip work, GHR's and some trunk stuff. DL felt good from the start so decided to push it a bit. Got the 320 above my knees so the strength is there, just not the grip! I've noticed my DL has slowly been catching up to my grip over the last year so it was bound to happen at some point. On the plus side it should be a relatively simple fix, hopefully should improve quite quickly as I've never really trained it before. Think 320 will be decent 3rd attempt in April.

1 2 3 4 5 6 7 8 9 10 ... ... 38 39 40 41 42 43 44 45 46 47 48

You are here: Home → Forum → Training Journals → Rob's Powerlifting Journal

RETURN TO TOP