The power lifting project
| Andy1964 |  | Doncaster all rounders bench session | 23-02-2015 @ 22:03 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Post Edited: 23.02.2015 @ 22:15 PM by Andy1964 To the allrounders powerlifting club tonight 6pm myself Sheridan wray and Tom Collins on the platform tonight.Another 10 lifters all working well. Feeling up for a good session Benchpress Warm up then 60x10 80x10 90x8 100x6 managed 4 RAM work 120x3 120x3 125x2 90x8 Amrap Really good session my form which has been a bit off for the last couple of weeks is returning. I like the ram work nice to feel the heavier weight in hand. When I dropped back to 90 this felt nice and light  Nearly forgot weight 101kg 19 weeks to YNE Classic | ||
| Billwest | | ... | 23-02-2015 @ 23:41 |
Member 541, 5301 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice bench session Andy. | ||
| Andy1964 | | ... | 24-02-2015 @ 01:01 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Cheers bill | ||
| Andy1964 | | Friday session | 27-02-2015 @ 22:06 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Post Edited: 27.02.2015 @ 23:51 PM by Andy1964 Got to gym a bit early decided to jump in with Ruta and do some bench A good atmosphere tonight quite a few people working up to openers etc for next weeks gbpf masters Myself and Sheridan wray on our platform tonight shezz worked up to his openers on squat and deadlift My work Benchpress Warm up then 100x5 100x5 100x5 Squat 140x 10 max reps 142.5x3 142.5x3 142.5x3 142.5x3 142.5x3 Stiff leg deadlift 100x8 100x8 100x8 Pleased with squat surprised I got all 10 reps that got me blowing Starting to boss 100kg on bench now which I like  | ||
| Andy1964 | | Monday bench session | 02-03-2015 @ 22:51 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Post Edited: 02.03.2015 @ 22:52 PM by Andy1964 To the allrounders club this evening 6pm. Sheridan Wray Tom Collins and myself on the platform tonight.Shezz worked up to his opener for the up and coming gbpf masters this coming Sunday. Back to his best after illness Tom did some close grip bench focusing on his lockout on each rep. My work Warm up then 80x10 90x8 100x6-8 (7) Ram 125x3 125x3 125x3 90x9 Rep out last rep to a pause one of the best if not the best bench sessions I've had form really coming on and so with it an increase in strength. Onwards and upwards | ||
| Andy1964 | | Tuesday squat | 03-03-2015 @ 17:02 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Post Edited: 03.03.2015 @ 18:13 PM by Andy1964 To the Doncaster dome myself and Sheridan wray training todayAgain shezz worked up to his first and second lifts for the up and coming comp on Sunday My work Warm up then 142.5 x10 max reps 142.5x3 142.5x3 142.5x3 These should have been done with 60 second rest. But we were taking turns. At this point did as per program Next 4 sets with 60 seconds rest 142.5x3 142.5x3 142.5x3 142.5x3 That was brutal out on my knees blowing like a bas***d Had a 5 min rest did last 3 again with 60 seconds rest Between sets 142.5x3 142.5x3 142.5x3 Nothing left really tough going called it a day at this point no deadlift variation today will do later in week Made a slight error should have dropped weight for the triples to 137.5 lol lol | ||
| Billwest | | ... | 03-03-2015 @ 17:36 |
Member 541, 5301 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice squatting Andy. This session and the next - similar one - are really hard. I think for this session 10 repper should have been 140 and your 60 second sets 142.5, and the next one it should be 142.5 and 137.5, though I could be wrong. Impressive stamina all the same. | ||
| Andy1964 | | ... | 03-03-2015 @ 18:05 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Post Edited: 04.03.2015 @ 14:53 PM by Andy1964 Yes mate already done that session last Friday. Looked back on spreadsheet to check and it is 5x3 @+2.5kg after 140 x10 Also very hard did not adhere to the 60 seconds though next squats Linear Max OT Phase week3 152.5.x 4-6 x 3 times deadlifts 187.5 3-6 x2 times. Can't wait my legs are still shaking from this morning | ||
| Billwest | | ... | 03-03-2015 @ 18:47 |
Member 541, 5301 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Andy1964 said:Yes mate already done that session last Friday. Looked back on spreadsheet to check and it is 5x3 @+2.5kg after 140 x10 Also very hard did not adhere to the 60 seconds though next squats Linear Max OT Phase week3 152.5.x 4-6 x 3 times deadlifts 187.5 3-6 x2 times. Can't weight!! my legs are still shaking from this morning Yes, I think squat-wise, week 2 is the hardest week. I think it's virtually impossible to stick to 60 secs rest between sets. It's a bit more fun and less of a slog from now on as the weights rise. Mind you the second of the two deadlift sets in the next session is hard work as I remember. | ||
| Andy1964 | | ... | 04-03-2015 @ 08:52 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Yes I'm glad those sessions are done should handle the rest ok I was a bit conservative with my input numbers Anyway. | ||
| Andy1964 | | Wednesday bench session | 05-03-2015 @ 10:35 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Post Edited: 07.03.2015 @ 09:56 AM by Andy1964 To the doncaster allrounders tonight 6pm Did a light squat session worked up to 120x5 paused last couple legs feel fine after monster leg session on Tuesday Muscles tired but no joint pains Warm up then 80x10 90x10 100x6-8(8) Paused last rep on first 2 sets tried on last set but failed Steady session having a few days rest Three training sessions in a row is a bit much | ||
| Andy1964 | | Friday deadlift | 07-03-2015 @ 08:48 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Post Edited: 07.03.2015 @ 09:16 AM by Andy1964 To the doncaster allrounders Deadlift Warm up 190x3 190x3 190x3 Sumo 140x5 160x1 170x1 Sldl 80x6 80x6 80x6 Thought I'd give sumo a go for a change felt ok. Off to horncastle sunday with shezz for the gbpf masters should be a good day 17 weeks to yne Classic | ||
| Andy1964 | | Saturday bench | 07-03-2015 @ 14:32 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | To the Doncaster dome for a session 12pm Bench Warm up then 80x5 90x1 100x1 105x1 110x1 120x1 equal pb touch and go 90x9 last rep paused Chest supported machine rows 50x10 60x10 70x10 Machine shoulder press 30x10 40x10 50x10 Lat pull downs 30x10 40x10 50x10 Good session decided to go up in singles bit of fun nice 120 better than the last time I did it went smooth and controlled. If I could just do the same on platform in July I would be well pleased. I seem to be having a bit of a purple patch at the minute | ||
| Billwest | | ... | 07-03-2015 @ 14:37 |
Member 541, 5301 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice bench and equal PB Andy | ||
| Andy1964 | | ... | 07-03-2015 @ 16:40 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Cheers bill | ||
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