Powerlifting log
| IkonTheHologram |  | ... | 19-07-2013 @ 14:40 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 week 4 session 1 Squats Bar x reps 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 165 - 5 sets of 3 120 x 5 100 x 12 Good mornings 60 - 5 sets of 5 Hamstring curls 80 5 sets of 8 Decent enough session, squats never come close to failing so all good. Will do some tricep, bicep, upper back, an work later tonight | ||
| IkonTheHologram | | ... | 21-07-2013 @ 21:11 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 21.07.2013 @ 21:15 PM by IkonTheHologram Sheiko 29 Week 4 Session 2Deadlifts 70 x 5 100 x 3 120 x 3 140 x 3 160 x 3 160 x 3 180 x 3 180 x 3 200 x 2 200 x 2 200 x 2 180 x 2 180 x 2 180 x 2 140 x 10 Bench bar x loads 40 x 5 60 x 3 80 x 3 60 x 12 60 x 12 60 x 12 Tricep Pushdowns 5 sets face pulls 5 sets decline barbell sit ups 5 sets If anyone watches my video and can see any glaring form breakdown just say because im not sure whether my lower back is excessively rounding because I pull all weights like that whether its 70 or 220 | ||
| IkonTheHologram | | ... | 23-07-2013 @ 14:39 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Really solid session today squats felt easy and had a lot more in the tank, bench felt pretty decent aswell considering I haven't benched properly in the last couple weeks Squats Bar x reps 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 140 x 3 165 - 6 sets of 3 Bench close grip Bar x reps 40 x 5 60 x 3 80 x 3 100 x 3 100 x 3 120 x 2 120 x 3 80 x 10 Hamstring curls 60 x 8 80 x 10 90 x 8 90 x 8 90 x 8 Will do some tricep, ab and upper back work later on tonight,probably extensions, rows and rollouts | ||
| IkonTheHologram | | ... | 26-07-2013 @ 16:29 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 week 1 session 1 Squats Bar x reps 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 145 x 3 170 - 5 sets of 3 Bench Bar x reps 40 x 5 60 x 3 80 x 3 100 x 3 120 - 5 sets of 3 Squats 60 x 3 80 x 2 100 x 2 120 x 2 140 x 2 160 - 5 sets of 3 Bench 60 x 3 80 x 3 105 - 5 sets of 5 | ||
| IkonTheHologram | | ... | 28-07-2013 @ 19:08 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 week 1 session 2 Deadlifts 70 x loads 100 x 3 120 x 3 140 x 3 170 x 3 190 - 5 sets of 3 Bench Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 100 x 3 110 x 3 110 x 3 120 x 2 120 x 2 130 x 1 130 x 1 120 x 2 120 x 2 110 x 3 110 x 3 100 x 6 100 x 8 - did this set tng as the tendonitus was doing my head in so just wanted to get it done Defecit deads off 1 red plate (meant to be rack pulls but swapped them) 60 x 3 100 x 3 120 x 3 140 x 3 155 - 5 sets of 3 | ||
| IkonTheHologram | | ... | 30-07-2013 @ 15:10 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 week 1 session 3 Squats Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 145 x 3 170 - 5 sets of 3 Bench Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 120 - 6 sets of 2 Squats 60 x 3 80 x 2 100 x 2 120 x 2 140 - 4 sets of 4 (this was meant to be 147 but misread my spreadsheet) Hamstring curls - 90 x 8 3 sets GHR - 3 sets of 5, used a pole to balance and push myself up a little, need to video these as I guarantee I'm doing it like a mong | ||
| IkonTheHologram | | ... | 02-08-2013 @ 13:46 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 week 2 session 1 Squats Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 140 x 2 170 x 2 170 x 2 190 - 3 singles Bench Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 120 - 6 sets of 2 Squats 60 x 3 80 x 2 100 x 2 120 x 2 140 x 2 140 x 2 170 - 4 sets of 2 Front squat holds 3 sets Glute ham raises 5 sets - still not doing them right Pull ups 3 sets of 10 | ||
| Oxman | | ... | 02-08-2013 @ 13:50 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Lifts looking very nice mate, lots getting done!  | ||
| IkonTheHologram | | ... | 02-08-2013 @ 20:51 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Oxman said:Lifts looking very nice mate, lots getting done! Cheers mate everything's feeling strong at the moment hoping for some big PRs end of this training cycle, I always keep an eye on your log mate you have a monster work ethic mate!! Hope your comp goes well! | ||
| IkonTheHologram | | ... | 04-08-2013 @ 19:10 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 week 2 session 2 Paused deadlifts 70 x 5 - conv 70 x 5 - sumo 100 x 3 - conv 100 x 3 - sumo 120 x 3 conv 120 sumo 140 x 3 conv 140 x 3 sumo 160 x 3 180 - 4 sets of 3 Bench Bar x lots 40 x 5 60 x 3 80 x 3 100 x 4 100 x 4 110 x 3 110 x 3 120 x 2 120 x 2 110 x 3 110 x 3 100 x 12 - tng Deadlifts 70 x 3 100 x 3 120 x 3 140 x 3 160 x 3 190 - 5 sets of 3 Paused deads were a bit erratic with the pause one rep I'd pause at the knee then the next just off the floor, so I need to concentrate more on making all the reps look identical Normal deadlifts were ridiculously easy and it's been this way for the last couple weeks but not sure whether its because I'm standing a bit wider, also lining the bar up more towards my toes so I can get my ass down lower, direct hamstring and ab work or static stretching so il have to keep doing all of them lol | ||
| IkonTheHologram | | ... | 06-08-2013 @ 12:11 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 week 2 session 3 Bench Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 120 - 5 sets of 2 110 - 5 sets of 2 100 x 10 - tng Squats Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 150 - 5 sets of 5 | ||
| IkonTheHologram | | ... | 09-08-2013 @ 13:49 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 week 3 session 1 Squats Bar x lots 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 170 - 5 sets of 3 Bench Bar x lots 40 x 5 60 x 3 80 x 3 100 x 3 120 - 5 sets of 3 Squats 60 x 5 80 x 3 100 x 2 120 x 2 140 - 4 sets of 6 Bench 60 x 5 80 x 3 100 x 2 115 - 4 sets of 4 60 x 20 tng Front squat holds 140 - 30 secs, 20 secs, 15 secs GHR (pushed myself up from bottom) 4 sets of 8 Pull ups - 3 sets of 8 on pin 35 | ||
| IkonTheHologram | | ... | 11-08-2013 @ 19:58 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 11.08.2013 @ 20:01 PM by IkonTheHologram Sheiko 30 week 3 session 2Deadlift 70 x 5 100 x 3 120 x 3 150 x 3 170 x 2 190 - 3 sets of 3 200 - 3 sets of 2 Bench Bar x loads 40 x 5 60 x 3 80 x 2 100 x 4 100 x 4 110 x 3 110 x 3 120 x 2 120 x 2 130 x 1 130 x 1 120 x 2 120 x 2 110 x 3 110 x 3 100 x 5 100 x 7 90 x 10 80 x 12 60 x 15 Deficit deads off one red plate 60 x 3 100 x 3 120 x 3 140 x 2 160 - 4 sets of 2 GHR - 5 sets Pull throughs - 3 sets The 130's on bench were a lot faster than expected I think my setup is getting a lot tighter coupled with using a close grip, definately good for 140 paused, deadlifts are still going strong hoping for a decent improvement at the end of this training block as my dead really lets me down | ||
| IkonTheHologram | | ... | 13-08-2013 @ 15:26 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 Week 3 Session 3 Squats Bar x loads 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 140 x 3 170 x 3 170 x 3 180 x 2 180 x 2 180 x 2 170 x 3 170 x 3 - was meant to do one more set but felt my hammie twinge and this is the exact session I tore it last time so shut it down here Bench Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 120 - 5 sets of 3 - same as squats was meant to do one more set and then more at lighter weights but twinged my chest/armpit area, f**k knows why as I grip miles narrower than most people but keep pulling it now and again Pendlay Rows 60 x 5 80 x 5 100 x 5 100 x 5 100 x 5 120 x 2 - felt ugly, so stopped it here 60 x 12 Tricep work 5 sets of 8-15 | ||
| IkonTheHologram | | ... | 16-08-2013 @ 16:57 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 16.08.2013 @ 16:58 PM by IkonTheHologram Sheiko 30 Week 4 Session 1Came into the session worried about my hamstring and chest as they both flared up last workout but icing and doing 3 sets of 25 rep squats everyday seemed to help my hamstring a lot, chest still not having it. Squats Bar x lots 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 140 x 3 170 x 3 170 x 3 180 x 2 180 x 2 190 x 1 190 x 1 - right looking back on the video these are definately borderline depth maybe a tad high, need to sort that out, however they were surprising easier than i thought. Bench Bar x lots 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 - felt chest tightening Tng 40 x 25 40 x 25 40 x 25 Squats 60 x 3 80 x 3 100 x 2 120 x 2 140 x 2 170 x 2 170 x 2 170 x 2 170 x 2 Not a bad session at all considering the niggles going into it, really happy my hamstrings held out from snapping up, need to sort depth out though, will post a video up later, now just need to stretch out and ice my chest next few days | ||
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