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Scott's powerlifting journal

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SBradwell83Icon...19-07-2013 @ 21:43 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		19/7/13

Am session

Squats

Bar x 10
60x5
80x5
100x5
120x4
140x2
160x2
180x3 for 3 sets Massive 3 rep PB only ever done a double with this so to do 3x3 shows how much my squats have come on.

High bar squat

100x5 for 3 sets beltless.

Pm session

Bench

Bar x 10
60x5
80x5
100x2
115x2
125x2
135x2
145x2

Last rep paused, think that's also a 2 rep paused PB not sure. Energy levels were low prob from heat and earlier squat session so suprised I got 145.

Narrow grip bench

100x5
125x5

Last rep paused was gonna do 3 sets but wiped out so pussied out.

Rope pushdowns

5 sets of 10.
SBradwell83Icon...21-07-2013 @ 13:52 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		21/7/13

Squats

Bar x 10
60x5
80x5
100x5
130x2
152.5x2 for 6 sets

All done beltless and virtually sat on the floor.

Equipped squat

160 straps down
180 straps up
200

First time ever trying a suit, it was the loosest suit ever miles to big for me. So hardly got anything from it but 200 felt easy which is a bonus.
SBradwell83Icon...22-07-2013 @ 21:22 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		22/7/13

Bench

Bar x 10
60x5
80x5
100x5
110x5
120x5
127.5x5
137.5x4 and a half, was going for 5 and very nearly got it 4 reps is still a pb but will try for 5 again next week.

Deads.

70x5
110x3
130x2
150x2
170x1
190x3 for 3 sets

Deads felt strong again tonight slowed the lockout down again on last 2 sets so had to work hard but felt strong all way through.
SBradwell83Icon...24-07-2013 @ 21:39 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		24/7/13

Squats

Bar x 10
60x5
80x5
100x5
130x2
152.5x2
170x2
152.5x2 for 5 sets beltless

Was meant to be 152.5 for 6 sets again but got bored so did a double at 170 in between for no apparent reason. Last rep of last set was virtually a pause squat just to spice it up a bit.

Pause squats

120x5 for 3 sets all beltless.

To sum up s**t session no energy everything felt heavy but no failures which is good need more sleep.
SBradwell83Icon...26-07-2013 @ 21:20 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		26/7/13

Squats

Bar x 10
65x5
85x5
105x5
130x2
152.5x2 for 6 sets

All beltless and sat on the floor very low. Felt good tonight I think I'm on for a big squat in my next comp.

Bench

Bar x 10
65x5
95x5
120x2
130x2
137.5x2 last reps paused.
147.5x2 touch and go.

Proper balls out on the 2nd rep of 147.5 massive fight but can tell the extra tricep work is paying off.

Very narrow bench (elbows in)

Bar x 10
60x5
80x5 for 2 sets.
80x10

All sets paused practiced drive off the chest.
SBradwell83Icon...27-07-2013 @ 14:22 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		27/7/13

Sumo deads

60x5
100x3
140x2
160x1
180x3 for 3 sets

Straight leg deadlift

170x5

Straight leg rack pull

100x3
140x2
180x1
205x5 for 3 sets

Pullups

Bw x 10 for 2 sets
30x5 very hard.

Band face pulls

3 sets of 10

Good session plenty of energy everything felt comfortable. Sumos starting to feel more and more natural each week.
SBradwell83Icon...28-07-2013 @ 13:17 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		28/7/13

Squats

Bar x 10
60x5
80x5
100x5
130x2
150x2
170x2
190x2 for 2 sets.

Boom!!! Was well up for today Russian routine nearly finished one week to go and still no fails 2 sets of 2 with my max is awesome. Was some serious grinding going on but they all came up.

Leg extension

5 sets of 10

Finished had no energy for anything else after grinding the s**t out of my squats.
jimmyfIcon...28-07-2013 @ 14:56 
Avatar
Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq		Nice log mate some proper grafting going on!
LuuuuuukeyIcon...28-07-2013 @ 15:02 
Avatar
Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq		Nice squatting Scott.

200+ soon?
SBradwell83Icon...28-07-2013 @ 16:07 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
jimmyf said:Nice log mate some proper grafting going on!


Cheers jimmy!! As you can tell I don't really like rest days haha not many of them on my log. Hopefully all the hard work will pay off by my next comp.
SBradwell83Icon...28-07-2013 @ 16:09 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Luuuuuukey said:Nice squatting Scott.

200+ soon?


Yeah definitely Luke we will see next week gonna test my max see where I'm at coming into all England comp next month. How's the benching going??
LuuuuuukeyIcon...28-07-2013 @ 19:04 
Avatar
Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
SBradwell83 said:
Yeah definitely Luke we will see next week gonna test my max see where I'm at coming into all England comp next month. How's the benching going??


Nice, when is the All Englands this year?

Hit a comp PB on the 20th, but not quite as much as I'd have hoped. Build up for next bench only competition starts tomorrow though, looking forward to it!

Going to do a full power competition at the end of November too, hopefully I'll be healthy enough to squat and deadlift something nearing respectable!
SBradwell83Icon...28-07-2013 @ 19:46 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Luuuuuukey said:
Nice, when is the All Englands this year?
Hit a comp PB on the 20th, but not quite as much as I'd have hoped. Build up for next bench only competition starts tomorrow though, looking forward to it!
Going to do a full power competition at the end of November too, hopefully I'll be healthy enough to squat and deadlift something nearing respectable!


All England is 17th august mate. When is the next bench only comp I haven't done one since British bench earlier this year.

Be good for you to get another 3 lift done mate been following ur log on gbpf noticed you have been struggling with injury.
LuuuuuukeyIcon...28-07-2013 @ 20:22 
Avatar
Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
SBradwell83 said:
All England is 17th august mate. When is the next bench only comp I haven't done one since British bench earlier this year.
Be good for you to get another 3 lift done mate been following ur log on gbpf noticed you have been struggling with injury.


Cool, good luck with it!

Next bench only will be the 2nd of November up in Durham.

I just want a solid few months of being able to squat, when my knee doesn't play up I can squat well, squatted a PB after 3 weeks of training, but then it stopped working again. Its frustrating!
SBradwell83Icon...29-07-2013 @ 18:26 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq		29/7/13

4 weeks to go till next comp so thought I would run smolov Jr on bench for next 3 week see if it gives me anything.

Bench

Bar x 10
60x5
90x5
110x6 for 6 sets last rep paused.

These went up easy but not as fast as I would like had to unrack on my own which prob didn't help.

Deads

60x5
100x3
140x2
160x1
180x1
200x3 for 2 sets

Felt easy on deads definitely making progress deload next week then gonna try a single see where I'm at. Glad its a rest day tomorrow trained last 5 days and my body is wrecked. Foam rolling for the win.

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