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Shiny lifting log

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PhilEIcon...19-02-2009 @ 20:01 
Member 287, 130 posts
SQ 210, BP 125, DL 235
570.0 kgs @ 118kgs UnEq		Thursday 19th Feb:

When my back's feeling really bad, I always feel drained and not up for anything. So did all my work sets lying down today. Pretty lazy, but I got in a ridiculous amount of tricep work (probably too much, but I don't plan on making a habit of stupid sessions like this).

Close grip: ...3@80/100 6x3@110
2 block close grip: 3@110/115 3x3@120
3 block close grip: 3@120
Close grip: 8/10/8@80

My triceps were pretty dead by the end.
PhilEIcon...23-02-2009 @ 20:17 
Member 287, 130 posts
SQ 210, BP 125, DL 235
570.0 kgs @ 118kgs UnEq		Monday 23rd February

My bench shirt is way way too loose! Touching is no problem at all, and I'm getting very little out of it. I do now have a shirted max though. I was planning on doing 150kg today, but the shirt felt even looser than last week and I struggled to lock out 145kg.

Bench:
...
3@80
1@100

2 block:
1@110
1@120

Shirt on:

2 block:
1@140
1 block:
1@140
Chest:
1@140
1@145
1@140

Shirt off

Incline:
3@80
3@100
3@110
3@105
6@100

Chins:
6x5

Straight leg sit-ups:
10@15
10@15
10@15
PhilEIcon...25-02-2009 @ 19:40 
Member 287, 130 posts
SQ 210, BP 125, DL 235
570.0 kgs @ 118kgs UnEq		Wednesday 25th Feb:

Stretching, physio, mobility, complexes with the bar.

Squats: 10x10@80
Straight leg sit-ups: 3x10@15
nathanIcon...25-02-2009 @ 19:49 
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no longer sugdens strongest man
Member 455, 1336 posts
PhilE said:
Wednesday 25th Feb:

Stretching, physio, mobility, complexes with the bar.

Squats: 10x10@80
Straight leg sit-ups: 3x10@15


what are complexes with the bar bro
PhilEIcon...26-02-2009 @ 20:28 
Member 287, 130 posts
SQ 210, BP 125, DL 235
570.0 kgs @ 118kgs UnEq		Nothing exciting. Just something like rows, cleans, overhead presses, back squats, overhead squats, good mornings done with no breaks in between. I've decided to use them as a bit of a warmup on squat days.

As I've given up on powerlifting again due to my back, my new plan is:

Mon: heavy bench
Wed: 10x10 squats
Thur: bodybuilder style shoulders and tris
Sat: bodybuilder style back and bis, followed by sled dragging

Thursday 26th February

Floor press:
...
3@100
3@110
3@110
3@115
3@117.5

Close grip floor press:
5@100
10@80

DB shoulder press drop sets:
32/20/14
32/20/14
30/18/12

DB shoulder raises:
12@12
12@12
12@12

Close grip bench:
...
5@80
5@90
5@90
5@90

Pressdowns:
20
20
20
20

My workouts are taking way too long. In future if I'm not done in 90 minutes I'm just going to leave, no matter where I am in my workout. Hopefully this will give me an incentive to faff less between sets.
PhilEIcon...28-02-2009 @ 17:07 
Member 287, 130 posts
SQ 210, BP 125, DL 235
570.0 kgs @ 118kgs UnEq
Post Edited: 28.02.2009 @ 19:34 PM by PhilE
Saturday 28th Feb:

Chins: 56 in 20 mins
Pendlay rows: 8@40/60 4x8@70
Pulldowns: 3x10 1x16
Curls: 2x10 1x12 1x12+12

All done in 50 mins. Short rests will take some getting used to!

Workout two:
10x15 metre sprints with weighted sled.
2x15 metre hand over hand pulls with weighted sled.
PhilEIcon...02-03-2009 @ 19:43 
Member 287, 130 posts
SQ 210, BP 125, DL 235
570.0 kgs @ 118kgs UnEq		Monday 2nd March:

Bench:
...
5@92.5
5@100
5@107.5
5x10@65

DB rows:
10@26
5x10@46

Total time: 75 minutes. Much better than the two hour sessions I've been doing up til now. I've also got a plan so I'm not just doing whatever I feel like each session. Slightly concerned that my elbows are starting to hurt a little though.
PhilEIcon...04-03-2009 @ 19:41 
Member 287, 130 posts
SQ 210, BP 125, DL 235
570.0 kgs @ 118kgs UnEq		Wednesday 4th March:

Front squats: 70 reps at 80kg in 20 minutes
RDLS: 12@60/80/90/100
Calves: bunch of sets to failure
Natural GHR: 3x5
Straight-leg sit-ups: 3x12@15

Total time: 70 minutes. The muscles in my lower back are going a bit spasmy, but I'm not sure how worried I should be by this. The weights were all really light, so hopefully my joints won't get battered by this sort of training. The RDLs started to feel a bit wonky after about 8 reps, so I'm going to stick to sets of 8 in future. 80kg was way too light on the front squats, so I'm going to try 90kg next week and see if I can still get 50 reps in 20 mins.
PhilEIcon...05-03-2009 @ 19:02 
Member 287, 130 posts
SQ 210, BP 125, DL 235
570.0 kgs @ 118kgs UnEq		Thursday 5th March:

Military press: ...5@55/60/65
Close grip bench: ...8@80/85/90
DB shoulder press: 15/12/12/8@20
Lateral raises: 3x12@12
Pushdowns: 4x20

Just going through the motions today. My rep endurance is terrible; I can easily triple 110kg on close grip, but 8@90kg felt hard. Total time: 50 minutes.
PhilEIcon...09-03-2009 @ 20:38 
Member 287, 130 posts
SQ 210, BP 125, DL 235
570.0 kgs @ 118kgs UnEq		Monday 9th March:

Just going through the motions again. Lost all enthusiasm for training now I've once again decided that powerlifting is out of the question because of my back. Might try some bodybuilding stuff and try and get cut. Might motivate me to have a goal like "not fat by June".

Bench: ...3@100/107.5/112.5 5x10@70
DB bench: 4x6@26 with 10 second eccentrics (no idea why)
DB rows: 10@32 5x10@46

Total time: 75 mins
shauncleggIcon...09-03-2009 @ 20:41 
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The official olympic weightlifter of SB (juniors)
Member 495, 3531 posts
SQ 201, BP 137.5, DL 200
538.5 kgs @ 69kgs UnEq		nice training mate Happy
EDCLARKEIcon...09-03-2009 @ 21:20 
Avatar
not particularly well educated
Member 85, 11010 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq		"not fat by June".

lol good plan!
PhilEIcon...11-03-2009 @ 23:19 
Member 287, 130 posts
SQ 210, BP 125, DL 235
570.0 kgs @ 118kgs UnEq		Wednesday 11th March:

Squats:...3@100/120/140
Front squats: 3@60/80 7x3@100 10@100
Chins: 5x5
GHR: 1x5
Straight leg sit-ups: 3x10@some

Easy squats today. Back not completely happy, but not too bad.
PhilEIcon...12-03-2009 @ 19:52 
Member 287, 130 posts
SQ 210, BP 125, DL 235
570.0 kgs @ 118kgs UnEq		Thursday 12th March:

Back hurts. Of course.

Close grip bench: ...5@80/90/100/105 4@110 8@100
Military press: 3@50/60/65/67.5/70 12@50
Pushdowns: 4x20
BoarIcon...12-03-2009 @ 19:56 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
damn backs !! they are a pain in the arse !!

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