Powerlifting log
| IkonTheHologram |  | ... | 29-09-2013 @ 19:09 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 week 2 session 2 Few mins warm up on stationary bike Toe touches Lunges Jumps Paused Deadlifts 70 x 5 100 x 3 120 x 3 140 x 3 160 x 3 170 x 1,1,1 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3,3 130 x 2,2,2 100 x 9 - touch n go wide grip just inside rings Deadlift 70 x 3 100 x 3 140 x 3 160 x 3 180 x 3 192.5 x 3,3,3,3,3 DB Shoulder press 27.5's x 15,15,12 DB Rows 27.5's x 10,10,10 - first time doing these don't know if I was doing it right | ||
| IkonTheHologram | | ... | 01-10-2013 @ 12:05 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 2 Session 3 Warm up Squats Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 1 172.5 x 3,3,3,3,3,3 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 122.5 x 3,3,3,3,3 100 x 4,4,4,4 wide grip 60 x 15 touch and go wide Good mornings - 90 x 10,10,10 Chest supported row - 50 x 10,10,10 Rope pushdowns x 20,15,15 | ||
| IkonTheHologram | | ... | 04-10-2013 @ 14:15 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 3 session 1 Squats Bar x reps 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 1 172.5 x 2,2,2,2,2 (felt nice and fast) Bench Bar x reps 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2,2,2 130 x 1,1,1 (same as squats nice and quick off the chest) 100 x 15 - tng Tricep extensions - 37.5kg x 20,15,10 SLDL - 140 x 5 - just trying these out as I don't really know how to do them, I just put my shins right on the bar so I couldn't really drop my hips, need to look up how to do properly Curls - bar x 20,20,20 Row machine - full stack x 10, dropped it down a bit and was trying to use more of dat dere mind muscle connection and just did 12,12,12 | ||
| IkonTheHologram | | ... | 04-10-2013 @ 15:52 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Just writing this so i remember planning my next training block to maybe include these 'if your hips shoot up and your weakness is off the floor, get strong on low bar deadlift stance box squats. this will make you naturally feel stronger starting with your hips low, and basically mimics a deadlift. aside from the fact it doesn't involve lats its probably helps my deadlift more than any other exercise.' put the box at parallel | ||
| IkonTheHologram | | ... | 06-10-2013 @ 18:57 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 week 3 session 2 Deadlifts 70 x 3,3,3 100 x 3 120 x 3 140 x 3 160 x 2 180 x 2,2,2,2,2 Bench Bar x 10 60 x 6 80 x 3 100 x 2 120 x 2,2,2,2,2 Accessory Close stance box squat 80 x 3,3,3 DB shoulder press 15's x 30,25,20 DB rows 20's x 20,15,10 Hamstring curls 75 x 25,20,15 Deadlifts were fast as they should be. Bench was a pain in the ass as tendinitis is playing up from messing about arm wrestling yesterday. Wasn't feeling great so just went light on assistance | ||
| IkonTheHologram | | ... | 08-10-2013 @ 14:26 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 3 Session 3 Squats Bar x 10,6,3 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 2,2,2 Bench Bar x 10 40 x 6 60 x 3 80 x 3 100 x 3 115 x 2,2,2,2 Accessory work SLDL - 100 x 3,3,3 Hammer curls - 5 x 30,30,30 (for tendinitis) Pushdowns - 30,30,30 Close grip lat pull down - 20,20,20 | ||
| IkonTheHologram | | ... | 11-10-2013 @ 13:12 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 4 Session 1 Deadlifts 70 x 3,3,3 100 x 3 120 x 3 140 x 2 160 x 2,2 170 x 2,2,2,2 Bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 2,2 120 x 1,1 100 x 2,2 Max out Sunday, would like to think I can do Squat 220-227 Bench 150-155 Deadlift 235-240 - this will definitely be the toughest | ||
| IkonTheHologram | | ... | 13-10-2013 @ 19:48 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 4 Session 2 MAX OUT!!! Squats Bar x lots 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 160 x 2 180 x 1 Add wraps 200 x 1 220 x 1 - not gonna lie was a touch high 227.5 x 1 - absolutely destroyed it!! PR Bench (tng) Bar x lots 40 x 5 60 x 5 80 x 3 100 x 3 120 x 1 130 x 1 140 x 1 150 x 1 - PR 155 x 0.9999 - (FAIL f**kING GOT BRO SPOTTED WHEN I GOT TO STICKING POINT) can't count it Deadlifts 70 x 3 100 x 3 120 x 3 140 x 2 160 x 2 180 x 1 200 x 1 222.5 x 1 240 x 1 - PR head felt like it was going to explode mind=blown Despite the manlet jumping in to early well happy with how today went I know he meant well, glad 220 was high as it made me realise to not be scared of the weight and do it properly, deadlifts I am so surprised I got 240 as I lack confidence on deadlifts but I managed to struggle through and lock out 240. All kinds of gains this training block. | ||
| IkonTheHologram | | ... | 14-10-2013 @ 11:25 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Deadlift from yesterday, did film the squat but camera fell over before i unracked the weight. | ||
| EllD90 | | ... | 14-10-2013 @ 11:37 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Very strong! | ||
| IkonTheHologram | | ... | 14-10-2013 @ 16:07 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | EllD90 said:Very strong! Thanks for taking a look mate | ||
| IkonTheHologram | | ... | 15-10-2013 @ 12:28 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Just went in went real light that to keep ticking over until Friday where il start a new training block not to sure whether to do 29-30-31-32 again or 29-37-32 but il figure it out soon enough Squats Bar x 5,5 40 x 5 60 x 3 80 x 3 100 x 3,3,3,3,3 Deadlifts 70 x 3,3 100 x 3 120 x 3 140 x 3,3,3,3,3 Bench Bar x lots 40 x 5 60 x 3 80 x 3,3,3,3,3 | ||
| IkonTheHologram | | ... | 18-10-2013 @ 14:31 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 1 Session 1 Squats Bar x 5,3 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 160 x 5,5,5,5,5 - used a higher bar position and closer hand grip as having it low has been killing my elbows lately Bench Bar x 10 40 x 6 60 x 3 80 x 3 100 x 3 115 x 3,3,3,3,3 110 x 4,4,4,4 Accessory work RDL - 100 x 10,10,10 Tricep extensions - 40 x 15,10 quit these after head butting the dumb bell like a c**t Tricep exercise 2 Tate press?? - 10's x 15,15 Hammer curls - 10 x 12,12,12 Lat pull downs 80 x 8,8,8 Ab push out things - 30 x 20,20,20 Goals this training block are Squat - 245 Bench - 160 tng Deadlift - 260 Body composition I desperately need mass I am the definition of skinny fat so no point dieting got nothing underneath so need to push up towards 110 but I always seem to either gain nothing or way to much can't seem to find a nice balance and gain like a kilo a month | ||
| IkonTheHologram | | ... | 20-10-2013 @ 19:23 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 1 Session 2 Paused Deadlifts 70 x 3,3,3 100 x 3 120 x 3 140 x 3 160 x 2,2 180 x 3,3,3,3 Incline bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 110 x 3 - surprisingly hard, think I lost my concentration mirin some c**t doing 180 x 2 on bench Deadlift stance box squats Bar x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3,3,5,5 160 x 1 DB shoulder press 30's x 10,8,6 Ez curls 30 x 10,10,10 Row machine 90 x 10,10,10, dropped it to 55 and did single arm rows | ||
| IkonTheHologram | | ... | 20-10-2013 @ 21:15 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 21.10.2013 @ 18:59 PM by IkonTheHologram 1. Lost hamstring tension and plopped onto box 2. Knees too far foward 3. Hips come up before chest Pretty much everything wrong lol | ||
© Sugden Barbell 2026 Privacy - Terms & Conditions