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Scott's powerlifting journal

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SBradwell83Icon...01-11-2013 @ 21:23 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		1/11/13

Deadlifts

70x5
100x3
125x2
155x5
175x3
195x3
207.5x1 bit of a struggle tonight.

4" deficit deads

170x1
195x1
210xf very very close just couldn't get my shoulders back.

Speed deads

125x10 for 5 sets.

Not my best session tonight last Friday my deads felt awesome tonight felt like I just couldn't get into a good position. Doesn't look too bad wrote down I suppose.
SBradwell83Icon...01-11-2013 @ 21:34 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		While I'm online if anyone has any ideas on how to stop your hips lifting first when pulling I would very much appreciate your help. I'm fine with lighter stuff but as soon as some weight gets on the bar and I start to pull my hips shoot up. Doing my head in.
SBradwell83Icon...03-11-2013 @ 21:08 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		3/11/13

Managed to just squeeze a session in tonight had about 3 hours sleep due to having to rush my dog to emergency vets last night, she is on the mend now so all is well. :-)

Squats

Bar x lots
60x5
80x5
100x3
130x3
150x3
167.5x5
180x2

High bar squats

100x10 for 5 sets.

Not bad considering I felt like death and only had 45 mins to get everything done.
SBradwell83Icon...05-11-2013 @ 10:58 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		5/11/13

Early session this morning had to train at 6am only time I could fit training in.

Paused Bench

Bar x lots
60x5
80x3
90x5
102.5x5
117.5x7

82.5x10 for 5 sets

All reps done with long pause on chest.

Cable pushdowns

5 sets of 10. Pumped

Suprised how good I felt this morning empty stomach no spotter so had to unrack everything myself. If I had a spot reckon I'd have been close to 10 reps paused at 117.5 which would be strong work.
SBradwell83Icon...06-11-2013 @ 20:30 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Post Edited: 07.11.2013 @ 16:07 PM by SBradwell83
6/11/13

Trained in garage tonight with Rich as I didn't have enough time to get to the gym.

Squats

Bar x lots
60x5
80x5
100x3
122.5x5
140x5
157.5x8

Pause squats (singles)

167.5
172.5
177.5 pb

High bar squats

95x10 last rep paused for 3 sets.
SBradwell83Icon...07-11-2013 @ 16:13 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		7/11/13

Deadlifts

60x5
100x3
120x2
150x3
170x3
190x5
207.5x2

Realized after videoing last weeks session that my hips start moving way before the bar starts to move on deads. I adjusted my starting position with higher hips and they felt loads better and stronger.

Rack Pulls (off 4" blocks)

200x1
215x1

Stiff Leg Deadlifts

100x10 for 5 sets

Nice and fast.
Don_CasterIcon...08-11-2013 @ 13:23 
Avatar
Member 1487, 53 posts
SQ 255, BP 180, DL 280
715.0 kgs @ 107kgs Eq		That looks an improvement on last Friday.
SBradwell83Icon...08-11-2013 @ 14:35 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Don_Caster said:That looks an improvement on last Friday.


Yeah cheers Phil. Took your advice on hips higher and head back. Worked really well just need to keep doing it now till I don't have to over think ny setup.
SBradwell83Icon...08-11-2013 @ 21:49 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		8/11/13

Second attempt at using a bench shirt. Tried 2 shirts tonight first was a really old 42 inzer which gave me absolutely nothing then a 44 katana which is what I had on last time but this time we had it in a better position.

Equipped Bench press

Bar x lots
60x5
80x5
100x2
120x1
130x1
Inzer shirt on
150x1 easy touch and press all me nothing in the shirt at all.
160xf easy touch again shirt was dead all me got it moving but stalled

Swapped to katana shirt size 44
160x1 no touch but flew up
170x2 down to a 2" block easy press again.
175x1 down to a 2" block even easier
175x1 down to a 1" block just as easy would have got it down and this was done straight after the last set.

Verdict: well happy with this getting more used to how a shirt works makes a difference. The shirt is still very loose but I reckon 180+ is there when I want it.
SBradwell83Icon...10-11-2013 @ 14:43 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Post Edited: 10.11.2013 @ 15:07 PM by SBradwell83
10/11/13

Squatted today just in knee wraps no suit put the wraps on myself first time trying it so they were pretty loose.

Squats

Bar x lots
60x5
80x5
100x3
120x2
140x1
160x1
180x1
Knee wraps on
200x1
205x1 easier than 200 but left it there as my right shoulder starting hurting
Knee wraps off

High bar squats

100x10 for 5 sets last rep paused.
SawyersIcon...10-11-2013 @ 14:57 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq		Nice session
SBradwell83Icon...10-11-2013 @ 15:02 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Sawyers said:Nice session


Cheers Sawyers Wednesday is my proper squat day I've started just messing about with singles on a Sunday seen as though I have no comps till next year.

Really enjoying getting used to the heavier weight on the bar. Even after a few weeks I'm getting under a 200kg squat with loads more confidence.
SawyersIcon...10-11-2013 @ 15:12 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
SBradwell83 said:
Cheers Sawyers Wednesday is my proper squat day I've started just messing about with singles on a Sunday seen as though I have no comps till next year.
Really enjoying getting used to the heavier weight on the bar. Even after a few weeks I'm getting under a 200kg squat with loads more confidence.


I think it helps a lot with confidence like you said. Howcome you're not competing till then?
jimmyfIcon...10-11-2013 @ 15:15 
Avatar
Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq		works a treat mate for confidence under big weights, Ive been powerliting a year now, sad to say when i started i could do a balls out 140kg...badly....last week i did 500lbs for the 1st time at same bodyweight so a nice increase in under 12 months, I expect to see you hitting some big numbers in the coming months Scott.
SBradwell83Icon...10-11-2013 @ 15:34 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
jimmyf said:works a treat mate for confidence under big weights, Ive been powerliting a year now, sad to say when i started i could do a balls out 140kg...badly....last week i did 500lbs for the 1st time at same bodyweight so a nice increase in under 12 months, I expect to see you hitting some big numbers in the coming months Scott.


Cheers Jim much appreciated pal.

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