Scott's powerlifting journal
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| SBradwell83 |  | ... | 04-07-2013 @ 16:33 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 4/7/13 Sumo deadlift 60x5 100x3 130x2 150x1 170x3 for 2 sets Stiff leg rack pull (just above knee) 190x5 for 3 sets Seated rope face pulls 5 sets of 10 Hard graft today zero energy after getting up at 450am for work, weight felt light but really had to work hard to get through the session. Plus trained with a s**t bar so grip kept going and had to re-adjust. Time for a kip. | ||
| SBradwell83 | | ... | 05-07-2013 @ 21:25 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 5/7/13 Squats Bar x 10 60x5 80x5 100x5 130x2 152.5x6 for 6 sets. Bench Bar x 10 65x5 85x5 105x2 125x2 132.5x2 142.5x2 122.5x9 went for 10 last rep literally fell on my chest maybe next week ha. Last rep paused on all sets except last. Pull ups 5 sets of 10 Squats felt awesome tonight rest time was limited and had to grind out last 2 sets but weight felt light. Bench press was hard probably ran out of gas after squats had to work hard to double 142.5. Elbow pain returned more re-gav work needed. | ||
| SBradwell83 | | ... | 07-07-2013 @ 12:35 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 7/7/13 Squats Bar x 10 60x5 80x5 100x5 130x2 152.5x2 for 6 sets Nothing special today back off day good job really cause was too hot to do anything else. Started some high box squatting but sacked it off as energy levels were zero. So all in all a boring day. | ||
| SBradwell83 | | ... | 08-07-2013 @ 18:53 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 8/7/13 Start of a boring deload week. Bench Bar x 10 60x5 85x5 95x5 105x5 115x5 Last rep each set paused. Speed bench 100x2 for 3 sets Long pause on chest for count of 5 fast as possible both reps. Deadlifts 60x5 100x3 140x3 for 5 sets Beltless and done fast and explosive as possible. SLDL 160x5 Gonna do 1 set of 5 each week increasing 5kg and see what happens hopefully will help my s**t lock out. Weighted dips Bw x 10 for 2 sets 60kg x 5 Same with dips gonna do 1 set of 5 each week increasing 5kg get my bench moving again. Nice back off session on main lifts with some good assistance work thrown in. | ||
| SBradwell83 | | ... | 10-07-2013 @ 18:48 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 10/7/13 Squats Bar x 10 60x5 80x5 100x5 120x3 140x2 160x5 for 5 sets. Suprised how easy these felt as I had to take a spinning class last night so legs were feeling heavy this morning. 200 is not far away. Pause Squats 110x5 for 3 sets beltless. 5 sec pause at bottom. More work in these than 105 last week but still nice and snappy. Leg ext. 3 sets of 10. Another spinning class tonight think work are trying to kill me off. bas***ds. | ||
| SBradwell83 | | ... | 11-07-2013 @ 16:03 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 11/7/13 Sumo deads 60x5 100x5 140x3 for 5 sets Deload week so did these beltless and fast tekkers is actually starting to feel good need to handle something a bit heavier now. Still leg rack pulls. 100x5 140x5 180x1 195x5 for 3 sets Done just below knee feeling good these still moving 5kg each week no problem. Weighted pullups Bw x 10 for 2 sets. 20kg x 5 Easy gonna move up 5kg each week. Rope face pulls 5 sets of 10. All in all good session energy levels a bit low done a s**t load this week after tonight I will have done 3 spin classes on top of my own training legs are in bits. One good thing is I'm able to eat plenty of calories all week. | ||
| SBradwell83 | | ... | 12-07-2013 @ 18:29 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 12/7/13 Am Squats Bar x 10 60x5 80x5 100x5 130x2 152.5x2 All squats were done beltless today and felt good despite how much pain my legs were in when I woke up this morning. Narrow grip bench. Bar x 10 60x5 85x5 95x5 105x5 115x5 5 second pause on all last reps. Beltless. Still deload week for bench so decided to do some narrow work. Did extra long pauses on last rep to make them a bit more challenging. Pm session Decided to add a bit extra work on sumo as yesterday felt rubbish and pissed me off so just some singles working on technique. Sumos. 60kg 100kg 140kg 160kg 170kg All beltless kept my shoulders back throughout which felt loads better. | ||
| deleted2_20210523 | | ... | 12-07-2013 @ 18:32 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| SBradwell83 | | ... | 12-07-2013 @ 23:23 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | kirkynick said:What system/routine do you follow Scott? A bit complicated to be honest nick. For squats I'm running the 6 week Russian squat program which has me squatting 3x per week and has worked well for me in the past. For bench I do 2 sessions per week 1 is 5x5 and one is either doubles or singles depending how I feel. Deads I'm doing a 12 week program basically heavy 3s but I'm runnig it both for conventional and sumo. My assistance work basically depends on what weak areas I think need work. Hope that makes sense mate ha. | ||
| deleted2_20210523 | | ... | 13-07-2013 @ 20:10 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| SBradwell83 | | ... | 13-07-2013 @ 22:33 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | kirkynick said: Yep, all makes sense. I tried the Russian master's routine for front squats but didn't like it. Should have done it for squats really. I did it earlier this year and it pushed me from 182.5 to 190 so thought I would give it another go. It definitely works just a bit boring repeating the same weight for the first 3 week. | ||
| SBradwell83 | | ... | 14-07-2013 @ 11:30 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 14/7/13 Squats Bar x 10 60x5 80x5 100x5 130x2 150x2 170x4 for 4 sets. Quick morning session didn't have much time so everything done in an hour. 170 easy squat is feeling strong at the moment. | ||
| SBradwell83 | | ... | 15-07-2013 @ 21:40 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 15/7/13 Bench Bar x 10 60x5 85x5 95x5 105x5 115x5 122.5x5 132.5x5 Last rep on each set paused. Bench felt heavy tonight right shoulder still sore from squats yesterday felt it a lot on way down. Grinded the reps out though so all good. Deads. 70x5 110x3 140x2 160x1 180x3 for 4 sets. Felt awesome really easy slowed last rep down on each set on purpose to work on lockout seemed to work well. Wide pull ups. 5 sets of 10 bodyweight. | ||
| SBradwell83 | | ... | 17-07-2013 @ 21:42 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 17/7/13 Squats Bar x 10 60x5 80x5 100x5 130x2 152.5x2 for 6 sets. All done beltless, felt like s**t today felt loads heavier than last week, been on mornings last 3 days so pretty tired need to up my game for Friday. Pause squats. 115x5 for 3 sets Beltless 5 second pause. These felt great weird how these felt so good but my proper squats felt s**t. | ||
| SBradwell83 | | ... | 18-07-2013 @ 17:13 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 18/7/13 Sumo deads. 100x5 140x3 155x1 170x3 for 4 sets Weight not a problem technique ok still needs work. Stiff leg deadlift 165x5 easy. Stiff leg rack pulls 100x5 140x3 180x3 200x5 for 3 sets Starting to get tough now plenty of work there was gonna do some bent over does after but lower back was that tight couldn't get down. Weight pull ups Bw x 10 for 2 sets 25kg x 5 Face pulls 5 sets of 10 Finished with plenty of stretching, mobility and foam rolling as my hip flexors back and shoulders all tight. | ||
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