Powerlifting log
| IkonTheHologram |  | ... | 20-06-2013 @ 12:26 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Thursday 20th June Squats Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 120 x 2 140 x 1 150 x 1 150 x 2 Deadlifts 70 x 5 110 x 3 130 x 3 150 x 3 170 x 1 180 x 1 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 1 100 x 5 Should be good to start a new training cycle next Thursday probably do sheiko 29,30,31,32 and aim for a 220 squat, 155 bench, 240 deadlift | ||
| IkonTheHologram | | ... | 23-06-2013 @ 18:53 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sunday - 22 June Squat Bar x 10 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 140 x 2 160 x 3 - these felt really easy and fast 140 x 3 100 x 5 paused reps Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 - felt ok I guess but gone backwards since holiday Deadlift 70 x 5 100 x 3 120 x 3 140 x 3 160 x 2 180 x 1 - felt a little slow but no big deal already squatted and had no chalk so it slipped into finger tips Accessory Shoulder press 2 sets of 15 Extensions with rope 5 sets 15,12,10,8,6 Rope curls 5 sets 15,12,10,8,6 Face pulls 3 sets of 20 | ||
| IkonTheHologram | | ... | 25-06-2013 @ 12:20 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 26.06.2013 @ 16:01 PM by IkonTheHologram Deadlift 70 x 5 100 x 5 120 x 3 140 x 3 160 x 3 180 x 5 180 - 5 doubles Close grip bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 5 110 x 3 120 x 1 - was a good quick rep but pec twinged so didn't push it Accessory Hamstring curls 5 sets of 10-20 | ||
| IkonTheHologram | | ... | 28-06-2013 @ 15:55 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 28.06.2013 @ 15:56 PM by IkonTheHologram Start of new training block 29-30-31-32Squats Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 120 x 3 140 - 5 sets of 5 Bench bar x 10 40 x 8 60 x 5 80 x 3 Stopped here due to pec again!! Hamstring curls 5 sets of 10 rope pushdowns 5 sets of 10 Squats felt great, descended quicker into the hole and just felt a lot faster than normal, its given me more confidence can really progress i think towards 220 soon, need to roll pec out with hockey ball and sort this little niggle out before it turns worse. Going to start doing more accessory work targeting weak areas of my lifts, so for deads I'm slow off the floor so going to start adding in more direct hamstring work and work my way up as i am majorly weak on the seated leg curl machine so going to build that up and hopefully it will carry over to my deadlift. I also think i need to add more direct core work to help stop folding over as much with heavy weights coupled with maintaining my upper back tightness better on squats because that seems to be the first thing that goes when im tired which means i dont keep my chest up, for bench just going to stick to direct tricep work and upper back work as my bench has progressed quite well, mainly need to get my deadlift up | ||
| IkonTheHologram | | ... | 30-06-2013 @ 21:43 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 week 1 session 2 Paused deadlifts 70 x 5 100 x 3 120 x 3 140 x 3 160 x 3 160 x 3 170 - 4 sets of 3 Pulls from plates - 2 reds 60 x 8 100 x 3 140 x 3 160 x 3 180 x 4 180 x 4 200 - 4 sets of 3 No accessory work as was in rush to catch train, will do some band work tonight for biceps, triceps, upper back, ab rollouts Paused deads went quite well I think, rack pulls just felt hard and you can tell in the vid my form went to s**t need to use the cue to keep my chest up, really need to focus and concentrate on my deads as they are definitely my worst lift by a mile they just don't ever feel natural so need to pull my finger out and drill my technique http://youtu.be/gmanS3RuzO0 | ||
| IkonTheHologram | | ... | 02-07-2013 @ 14:33 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 week 1 session 3 Squats Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 140 x 3 155 - 5 sets of 3 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 4 110 x 3 110 x 3 120 x 2 120 x 2 110 x 3 110 x 3 100 x 4 60 x reps Hamstring curls 50 x 10 60 x 10 70 x 10 70 x 8 70 x 8 Decent session, think it might take a couple weeks to adjust to training after work and getting up at half 4 as I felt lethargic for the first 10 mins but pretty decent session just gotta crack on | ||
| IkonTheHologram | | ... | 05-07-2013 @ 19:55 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 2 Session 1 Squats Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 140 x 3 165 - 5 sets of 2 Bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 100 x 3 120 - 5 sets of 3 Pause Squats (meant to be front squats but id just butcher the technique) 60 x 3 80 x 3 100 x 3 100 x 3 110 x 3 110 x 3 120 - 4 sets of 2 Barbell decline curls bar x 8 bar x 8 bar x 8 Hamstring Curls 60 x 10 70 x 10 70 x 10 .x 10 75 x 10 http://youtu.be/fjlVgPcnx7c Notes - Squats felt easy enough, more in the tank definitely, bench seems to be coming on better as last week or so iv had to TnG the reps as I didn't feel I could pause them like usual. The barbell sit up things kicked my ass | ||
| SBradwell83 | | ... | 06-07-2013 @ 08:54 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | Nice squats buddy. Looked easy. | ||
| IkonTheHologram | | ... | 07-07-2013 @ 22:23 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | SBradwell83 said:Nice squats buddy. Looked easy. Cheers mate thanks for taking a look! | ||
| IkonTheHologram | | ... | 07-07-2013 @ 22:29 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 07.07.2013 @ 22:39 PM by IkonTheHologram Sheiko 29 week 2 Session 2Deadlifts 70 x 5 70 x 3 100 x 3 120 x 3 Started pauses 140 x 3 160 x 3 160 x 3 175 - 4 sets of 2 Close grip bench Bar x reps 40 x 5 60 x 5 80 x 5 100 - 4 sets of 6 60 x reps Deficit deads - off 1 red plate 60 x 5 100 x 3 120 x 3 140 x 2 140 x 2 150 x 3 150 x 3 150 x 3 150 x 5 Sumo deads 140 x 11 Barbell decline sit ups 3 sets of 8 Band work when I got home Tricep push downs 5 sets Curls 5 sets Face pulls 5 sets Everything went fine on the paused deads, you can see on the 3rd set the bar drifts a bit foward pulling me over a little, decided to swap rack pulls for deficit pulls as my speed off the floor is my weak point. Usually if I can get the bar moving and to my shins il finish the lift so don't see the point hammering the top,half of the movement doing rack pulls I might be making a dumb decision but i will see what happens. The sumo set felt weird as iv only done it a handful of times and haven't actually looked into the technique I'm just guessing but I'm guessing I need my feet wider and not have one turned in more than the other like a total mong http://youtu.be/0d9iRE5zu50 | ||
| IkonTheHologram | | ... | 10-07-2013 @ 14:48 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 10.07.2013 @ 14:49 PM by IkonTheHologram SquatsBar x loads 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 140 x 1 - paused rep, this was accidental I think a lack of concentration I went down and somehow used no stretch reflex to bounce up lol so it ended up a paused rep 140 x 3 165 - 5 sets of 2 Bench Bar x loads 40 x 6 60 x 5 80 x 3 100 x 3 - pec twinge again!!!! Thought this had f**ked off but obviously not, gonna roll and stretch it like mad for next few days Squats 60 x 3 80 x 2 100 x 2 120 x 2 140 - 4 sets of 4 Hammie curls All sets of 10 - 75 75 80 80 60 Need to get to the root of this pec thing as its starting to not only affect my bench but I could feel it on my second round of squats which made me have to go thumbs over the bar which I hate | ||
| IkonTheHologram | | ... | 12-07-2013 @ 12:19 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 week 3 session 1 Squats Bar x reps 40 x 5 60 x 5 80 x 3 100 x 3 120 x 2 140 x 2 160 x 2 180 - 4 sets of 2 OHP - did this as I can't bench at the moment and want to get some pressing work in Bar x reps 40 x 5 50 x 3 60 x 5 - I am so s**t at these lol 40 x 12 Squats 60 x 3 80 x 2 100 x 2 120 x 2 140 x 2 160 - 4 sets of 3 Hamstring curls 5 sets | ||
| IkonTheHologram | | ... | 12-07-2013 @ 21:51 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 12.07.2013 @ 21:51 PM by IkonTheHologram Squats from earlier, need to focus on driving knees out and not wear shorts where you can see my ass sweat lol | ||
| IkonTheHologram | | ... | 14-07-2013 @ 19:14 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Worst session iv had in months, I'm pretty sure this is the 1st time iv missed reps on sheiko, might be due to being a dumbass drinking all day yesterday or drinking 3 pints of milk a few hours before training but ended being sick in my mouth deadlifting lol need to reassess my deadlift as its not progressing as it should anyways: Defecits (1 red plate) - all beltless 60 x 5 100 x 5 120 x 3 140 x 3 140 x 3 150 - 4 sets of 3 Bench Bar x reps 40 x 5 60 x 3 80 x 3 100 x 2 120 x 2 - close grip Deadlifts 70 x 5 110 x 3 130 x 3 150 x 3 170 x 3 185 - 2 sets of 3 140 x reps, lost count I think about 15 at least this was beltless 140 x 8 Barbell sits ups - 5 sets of 8 Farmers walk 50kg dumbells 2 sets 50kg dumbbell holds 2 sets | ||
| IkonTheHologram | | ... | 16-07-2013 @ 14:25 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 16.07.2013 @ 15:25 PM by IkonTheHologram Squats Bar x loads 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 140 x 3 165 - 6 sets of 3 Bench Bar 5 sets of reps Hamstring curls 70 x 10 75 x 10 80 x 10 90 x 8 Pretty decent session squats got better as the sets went on, bench was just to push blood through the muscle, hamstring curls have improved rapidly now doing whole stack for 10 might move onto GHR now | ||
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