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Scott's powerlifting journal

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AppetiteIcon...08-04-2014 @ 09:17 
Avatar
Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
What does the Sporto press feel like?
SBradwell83Icon...08-04-2014 @ 09:38 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Appetite said:What does the Sporto press feel like?


Weird mate natural instinct is to bring it all the way down to the chest. But I always generate a lot of speed off my chest but slow at lockout so my thinking is 3x5 reps as an accessory adding 2.5kg per week should help strengthen my lockout.
SBradwell83Icon...08-04-2014 @ 21:01 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
8/4/14

Sumo deadlifts

60x5
100x3
140x1
160x1
180x1
200x1

Felt horrible trying to keep my hips down and concentrate more on form

1" deficit conventional deadlift

200x2

Gonna add 5kg to these every week and move up in heavy doubles

SLDL

180x2

Ridiculously easy gonna do same with these add 5kg every week.

Wide grip pull ups and trx rows

Bw x 10
Bw x 10
Bw x 10

Barbell bicep curls

35kgx10
35kgx10
35kgx10
AppetiteIcon...09-04-2014 @ 09:29 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
SBradwell83 said:Barbell bicep curls
35kgx10
35kgx10
35kgx10


???
SBradwell83Icon...09-04-2014 @ 13:12 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Appetite said:
???


I keep telling myself its to stop my tendonitis mate but we both know the real reason is cos i wanna look super jacked.
SBradwell83Icon...09-04-2014 @ 20:30 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
9/4/14

Squats

Had a play around today with a bit of a wider stance on squat just to see how it felt

Bar x lots
60x5
80x5
100x3
120x2
140x3
160x3
180x3

Felt slow out of the hole but nice and tight no way they were gonna fail

2 sec pause squats

140x1
150x1
160x1
170x1

Everything felt heavy today and lower back was super tight but I always feel like this week after a comp
SBradwell83Icon...10-04-2014 @ 16:35 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
10/4/14

Conventional Deadlifts

100x5
120x2
140x2
165x2
187.5x2

Speed pulls

150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3 30 secs recovery in between sets

SLDL

170x5 very hard

Under grasp pull ups and trx rows

Bw x 10
Bw x 10
Bw x 10

Nice session today body is suffering serious DOMS from the wider stance squats yesterday and been up since 445am for work so everything felt heavy but manageable. Speed pulls were very fast.
SBradwell83Icon...11-04-2014 @ 22:57 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
11/4/14

Paused bench

Bar x lots
60x5
80x5
100x2
The following was done with a 5 second counted pause on chest.
110x1
120x1
130x1
135x1
140x1

Bench feeling very good tonight had plenty of calories today.

Spoto press ( 1" pause above chest )

105x5
105x5
105x5

Incline dumbell press and dumbell pull overs

35kg x 5
35kg x 5
35kg x 5

Trx skull crushers

Bw x 10
Bw x 10
Bw x 10
Bw x 10
Bw x 10

Tidy session tonight with plenty of energy.
JTopliss94Icon...11-04-2014 @ 23:07 
Member 4905, 74 posts
SQ 162.5, BP 92.5, DL 210
465.0 kgs @ 66kgs UnEq
Its obviously the vest that did it mate. Looks like we're all on track already for a brutal build up to next comp. I may have just eaten a whole pizza, so much for staying close to 66kg.
SBradwell83Icon...15-04-2014 @ 21:32 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
13/4/14
been busy last few days so updating sundays session

Squats

bar x lots
60x5
80x5
100x3
120x2
140x1
160x1
180x1
200x1 v hard

5 sec pause squats

140x1
160x1
180x1

better than the midweek session but still not recovered from last weekends comp, smolov full cycle starts tomorrow.
SBradwell83Icon...15-04-2014 @ 21:36 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
14/4/14

yesterdays session start of full smolov squat routine

Squats

bar x lots
60x5
80x5
100x3
120x3
140x9
140x9
140x9
140x9

very easy but been through it before and know it gets much harder

paused bench

bar x lots
60x5
80x5
100x5
112.5x5
127.5x5

all nice and easy tonight no elbow pain

incline machine press

55.5kg x 10
55.5kg x 10
55.5kg x 10

trx skull crushers

bw x 10
bw x 10
bw x 10
SBradwell83Icon...15-04-2014 @ 21:40 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
15/4/14

finally todays deadlift session

conventional deadlifts

60x5
100x5
130x3
160x2
180x1
200x2

very easy despite being sore as f**k from yesterdays squats

speed pulls ( 1 min recovery )

162.5x3
162.5x3
162.5x3
162.5x3
162.5x3
162.5x3
162.5x3
162.5x3

medium grip pull ups and trx wide grip row

bw x 10
bw x 10
bw x 10

nice session enjoying doing more assistance work again
cooperpj01Icon...15-04-2014 @ 21:41 
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ta-ra then
Member 564, 922 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 74kgs UnEq
SBradwell83 said:13/4/14
been busy last few days so updating sundays session

Squats

bar x lots
60x5
80x5
100x3
120x2
140x1
160x1
180x1
200x1 v hard

5 sec pause squats

140x1
160x1
180x1

better than the midweek session but still not recovered from last weekends comp, smolov full cycle starts tomorrow.


Good work mate. I've still not recovered from comp yet either...knackered!
SBradwell83Icon...15-04-2014 @ 21:47 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
cooperpj01 said:
Good work mate. I've still not recovered from comp yet either...knackered!


cheers paul why do weights always get heavier after a comp haha
lrogers75Icon...15-04-2014 @ 22:38 
Chris Wong is looking strong
Member 5207, 371 posts
SQ 232.5, BP 130, DL 272.5
635.0 kgs @ 74kgs UnEq
Look forward to seeing the results of you running smolov, want to do it for the first time soon! do u still deadlift while running smolov? How much did you add to your squat first time around and did it affect your deadlift?

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