Rob's Powerlifting Journal
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| rob0210 |  | ... | 10-03-2012 @ 13:50 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | JH said: Hi Rob, I use a standard Katana size 46 and have done for a couple of years and I think its a good shirt, easy to use. Cheers for the advice John. I had a 46 SK last year but sold it to a friend, fitted quite well at the time though. The one at the moment is a 50, soon as I have the cash I'll definitely look into getting one that fits! By the way, what size suit do you wear? | ||
| rob0210 | | 10/3/12 - Squat/DL | 10-03-2012 @ 17:47 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Bar Comp Suit On/Straps Down 70kg x 5 120kg x 5 170kg x 5 Wraps On 220kg x 3 240kg x 2 x 5 sets Reverse Blue Bands 260kg x 1 Straps Up 280kg x 1 Bench 60kg x 5 100kg x 5 120kg x 3 140kg x 1 Shirt On 160kg x 2 Speed DL 220kg x 8 singles GHR s/s Fat bar holds 3 x 10 / 3 x 10 seconds Spent far too long on the squats, really dragged the session out and was flagging by the end. As luck would have it my training partner has a 48 katana so just had a quick go in it, fits much better. Hopefully give it a proper go later in the week. | ||
| JH | | ... | 10-03-2012 @ 18:40 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | rob0210 said: Cheers for the advice John. I had a 46 SK last year but sold it to a friend, fitted quite well at the time though. The one at the moment is a 50, soon as I have the cash I'll definitely look into getting one that fits! By the way, what size suit do you wear? My squat Suits are 40's, looking at getting a Fusion size 33 as I don't like pulling in titian gear think there pretty s**t to pull in compared to a fusion. | ||
| rob0210 | | ... | 12-03-2012 @ 16:47 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | JH said: My squat Suits are 40's, looking at getting a Fusion size 33 as I don't like pulling in titian gear think there pretty s**t to pull in compared to a fusion. Fair one, seems like I could do with a tighter suit too then! Yeah I've heard good things about the fusions, never tried a proper DL suit though just always used squat suits on backwards. I've always thought that for where I'm at now that a dedicated DL suit would just be too expensive for the amount of kg's they can add, compared to spending the same on a better shirt/suit. | ||
| rob0210 | | 12/3/12 - Bench | 12-03-2012 @ 16:53 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Bar 60kg x 5 100kg x 5 125kg x 5 x 5 sets CG Incline 60kg x 8 70kg x 8 80kg x 8 x 2 sets DB Extensions 5 x 8 Seated Row 10 x 12 Early session today, started about 7.30. Nothing felt particularly good as a result but got everything done. | ||
| rob0210 | | 12/3/12 - Bench | 12-03-2012 @ 16:53 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Bar 60kg x 5 100kg x 5 125kg x 5 x 5 sets CG Incline 60kg x 8 70kg x 8 80kg x 8 x 2 sets DB Extensions 5 x 8 Seated Row 10 x 12 Early session today, started about 7.30. Nothing felt particularly good as a result but got everything done. | ||
| rob0210 | | 13/3/12 - Squat/DL | 13-03-2012 @ 18:38 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Box Squat (~15") w/ blue bands (Speed work) Bar 70kg x 5 100kg x 5 130kg x 2 x 3 sets 140kg x 2 x 3 sets 150kg x 2 x 2 sets DL 70kg x 5 120kg x 4 170kg x 4 210kg x 4 x 4 sets Good Mornings 100kg x 8 x 4 sets GHR 3 x 10 Another 7.30am session, went pretty well though. Started light with the speed work. Everything was easy and did all the sets in about 7-8 minutes so not too bad, whole session was done in under an hour. | ||
| rob0210 | | 14/3/12 - Bench | 14-03-2012 @ 13:55 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Bar 60kg x 5 100kg x 5 120kg x 5 140kg x 3 Shirt on (48 Katana) 160kg x 2 180kg x 2 200kg x 1 (No touch) 210kg x f (No touch) 210kf x f (Touch) Push Press 80kg x 3 x 3 100kg x 1 100kg x 1 105kg x 1 Tricep Extensions 7 sets of 12-8 reps Shoulder work 6 x 12 Seated Row 12 x 12 Not too pleased with this. Aim was to get something to touch to find out where I'm at with this shirt, but kept monging up the press on the 210's. Weight felt fine but kept pressing it back too soon, put me in a s**t position that I oculdn't grind through. Possibly thinking of adding in some shirted board work to get used to handling some heavier weight. | ||
| rob0210 | | 15/3/12 - Extra Work | 15-03-2012 @ 18:27 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Power Clean 70/75/80/85/90/95/100 all 2x2 Pull Ups 5 x 8 EZ Bar Curls 7 x 12-6 reps CG Incline Bench 80kg x 8 x 5 sets External Rotations 5 x 12 Bit of a random mix, got tired of staring at excel so went to throw some weight around and have some fun. | ||
| rob0210 | | 16/3/12 - Squat/DL | 16-03-2012 @ 21:37 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Bar Suit On/Straps Down 70kg x 5 120kg x 5 170kg x 5 Wraps On 220kg x 3 250kg x 2 x 3 sets Straps Up/Reverse Blue Bands 280kg x 1 280kg x 1 Speed DL 220kg x 1 x 8 sets GHR s/s SL Leg Press 3 x 10 / 3 x 10 Grip Work - DOH BB Holds 5 x 10 secs Not a bad session. Just using the reverse bands to work on set up with a bit more weight and so I don't forget what something semi-heavy feels like! | ||
| rob0210 | | 18/3/12 - Bench | 18-03-2012 @ 20:29 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Bar 60kg x 5 100kg x 5 120kg x 5 135 x 5 x 5 sets 150kg x 1 CG Incline Press 90kg x 8 90kg x 7 80kg x 8 80kg x 8 DB Extensions 4 x 6 DB External Rotations 4 x 6 Ex Bar Curls 7 x 12-6 reps Upper Back/Rear Delt 12 x 12 Happy with this, everything felt good. Took my grip out quite a bit on bench, felt like I could arch better and felt like it put me in a much stronger position overall. Bit ambitious with the incline going for 90, seem to have really poor strength-endurance with it. I'm going with the assumption that if my incline is this poor compared to my flat bench, bringing it up must do some good! | ||
| rob0210 | | 20/3/12 - Squat/DL | 20-03-2012 @ 11:59 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Box Squat (~14")w/ green bands (Speed work) Bar 70kg x 5 110kg x 3 130kg x 2 x 3 sets 140kg x 2 x 3 sets 150kg x 2 x 2 sets DL 220kg x 4 x 4 sets Good Mornings 110kg x 8 x 4 sets Fat Bar Holds (Grip work) 3 x 10 seconds All I had time for this morning, happy with what was done though. | ||
| rob0210 | | ... | 23-03-2012 @ 21:38 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Last two sessions have been pretty poor, uni work has been pretty full on for the last 2 weeks so I think the stress of that and poor sleep has finally caught up. Only things of any note were shirted bench - 190kg x 1 (Paused) and equipped squat - 260kg x 2. On the plus side did actually manage to do some raw squatting today without my hip giving me too much trouble. On the bad side I've lost a LOT of leg strength from not doing raw squatting for the last 8 weeks or so, would explain why all my squats have become even more good-morning like. If the hip isn't feeling too bad tomorrow then I'll start doing some squat-only sessions, should jump back up pretty quick. | ||
| rob0210 | | 25/3/12 - Bench & Squat | 25-03-2012 @ 22:19 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Bar 60kg x 5 100kg x 5 120kg x 5 145kg x 5 x 3 sets 145kg x 4 145kg x 3 x 2 sets Incline Press 90kg x 8 70kg x 8 x 3 sets Squat w/ loose suit bottoms Up to 200kg x 1 150kg x 5 x 3 sets Fairly happy with everything today. My bench 5 rep PB is 150, so not too far off. Really need to be looking at 165x5 for a decent PB single though. Set up and technqiue felt really good, much better than it has been for a while. Squats were a bit of a mix, hip feels better but still not really comfortable with any decent sort of weight. Tried changing my technique a bit but nothing decent, depth was still slightly off and any attempt at using a bounce or stretch reflex is still out. Still it seems to be getting slowly better, and even with the loose suit bottoms there's no pain at all. Not really too keen on the idea, but I think I'm going to have to accept that I'll have to do all my squatting in it for the next few months or so to try and avoid making it worse. | ||
| rob0210 | | 27/3/12 - Squat/DL | 27-03-2012 @ 12:58 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Box Squat (~14") w/ blue & red bands Bar 60kg x 5 100kg x 5 Bands & Loose suit bottoms on 100kg x 3 130kg x 2 x 3 sets 140kg x 2 x 3 sets 150kg x 2 x 2 sets 170kg x 1 190kg x 1 210kg x 1 DL 70kg x 4 120kg x 4 170kg x 4 230kg x 4 x 4 sets Squat w/ loose suit bottoms 70kg x 10 120kg x 5 150kg x 5 170kg x 3 190kg x 2 210kg x 1 Think I made a bit of an error with the bands. The blue and reds were supposed to be harder than the greens last week, think they're stretched out a bit though so was probably less. Still, speed was good and thats more important. DL felt better than it has the last few weeks too, good session all in all. | ||
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