Powerlifting log
| IkonTheHologram |  | ... | 22-10-2013 @ 12:40 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 1 Session 3 Bench Bar x 20 40 x 10 60 x 5 80 x 3 100 x 3 110 x 4 120 x 3,3 125 x 2,2 120 x 3,3 110 x 4 80 x 10 60 x 10 Squats Bar x 5,5 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 165 x 3,3,3,3,3 - felt harder than they should need to keep mobility work up Yates row - 100 x 8,8,8 - don't know about these felt a bit s**te probably doing them wrong DB bench - 20's x 25,20,20 Hammer curls - 10's x 15,15,15 Ab braces - 30 x 20,20,20 | ||
| IkonTheHologram | | ... | 25-10-2013 @ 12:22 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 2 Session 1 Squats Bar x 5,5 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 2 175 x 2,2,2,2,2 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 125 x 3,3,3,3,3 100 x 8 Front squats (first time doing these with any challenging weight) Bar x 5 40 x 5 60 x 3 80 x 3 100 x 2 120 x 2 130 - failed lol Romanian deads - 105 x 12,12,15 Tate press - 20's x 15,12,10 | ||
| IkonTheHologram | | ... | 25-10-2013 @ 20:13 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | |||
| IkonTheHologram | | ... | 27-10-2013 @ 19:15 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 2 Session 2 Paused deads 70 x 3,3,3 100 x 3 120 x 3 140 x 3 160 x 2 180 x 2,2,2,2 - easy, adjusted technique a little tried setting my hands and then sort of sitting right back Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 6,6,6,6 Close grip top half of bench 60 x 12,12,12 Deadlift stance box squat (box + 1 red plate, pretty much bang on parallel) Bar x 5 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 145 x 3,3,3,3,3 - enjoy these they are hard but pretty fun exercise DB Ohp - 30's x 13,6 - stopped after realising the 13 rapper killed me and I faded big time - 20's x 10,8,6 Hammer curls - 15's x 10,10,12 Row machine - full stack x 12,12,12 - single arms 50 x 10,10,10 Hamstring curls - 80 x loads just repped it out as I needed to be out | ||
| IkonTheHologram | | ... | 29-10-2013 @ 12:10 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 2 Session 3 Squats Bar x 5,5,3 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 160 x 1 175 x 2,2,2,2,2 155 x 4,4,4,4 Bench Bar x 10 40 x 5 60 x 4 80 x 3 100 x 3 115 x 3,3 125 x 2,2 110 x 3 100 x 10 using band as slingshot, just thought it might work as I'm guessing that's pretty much what a slingshot is might be wrong though 60 x 30 - tng using band again really easy Good mornings - 100 x 8,8 Lat pull down free weight machine - 140 x 8,8 ugly, 120 x 8, 80 x 12, 40 x 15 Ez curls - 30 x 12,12,12 Close grip top half bench x 10,10,10 | ||
| IkonTheHologram | | ... | 01-11-2013 @ 14:59 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 week 3 Session 1 and some of 1 Squats Bar x 5 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 140 x 3 160 x 2 180 x 1 190 x 2,2,2,2 180 x 3,3,3,3 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 125 x 3,3,3,3,3,3 100 x 10 60 x loads top half reps Defecit deads (1 rep bumper) 60 x 5 100 x 3 120 x 3 140 x 2 160 x 2 180 x 2,2,2,2 140 x 20 - normal deadlift, had a couple 20 secs break did like a cluster set? 10,5,5 Had to squeeze these sessions together as I'm training at a new gym which ain't opened Sundays so f**ks my training split so will have to do mon-wed-fri so il start week 4 Monday. Should improve a lot at this new place as other lads compete there so I can learn a lot more than at the commercial gym Iv trained at. | ||
| IkonTheHologram | | ... | 01-11-2013 @ 18:21 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 01.11.2013 @ 18:21 PM by IkonTheHologram Vids from today, the squatting without a mirror was throwing me off big time i felt like i didnt know where to look lol | ||
| IkonTheHologram | | ... | 04-11-2013 @ 14:25 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 week 1 session 1 Squats Bar x 5 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 1 175 x 3,3,3,3,3 Bench Bar x 10 40 x 6 60 x 3 80 x 3 100 x 3 120 x 4,4,4,4,4 100 x 15 tng Narrow Box squat Bar x 3 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 1 150 x 3,3,3,3,3 Tate press 20's x 15,15,15 SS with one arm extensions Hammer curls 15's x 15,15,11 Face pulls 6 x 10,10,10 | ||
| IkonTheHologram | | ... | 06-11-2013 @ 21:34 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 4 session 2 Deadlifts 70 x 5,3,3 100 x 3 120 x 3 140 x 3 160 x 3 180 x 1 195 x 3,3 205 x 2,2,2 200 x 2,2,2,6 - rep pr by default 120 x reps sumo Bench Bar x 20 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 132.5 x 2,2,2 120 x 10 - tng - PR 110 x 5,5,5,5 60 x 30 tng DB shoulder press - 30's x 10,8,6 faded again lol Lat pull down - 3 sets of 8 Pull throughs - 3 sets of 10-20 Curls - bar x 20,20,20 | ||
| IkonTheHologram | | ... | 08-11-2013 @ 14:28 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 4 Session 3 Squats Bar x 5,5,5 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 1 175 x 1f,3,3,3,3,3,3 100 x 2,2,2,2,2,2 - was told I need to tuck my chin more and bring my elbows foward so used these sets to just practice it Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3,3 132.5 x 2,2 120 x 3,3 100 x 10 One arm tricep extensions 10 x 15,15,12 Pendlay rows 100 x 5, 80 x 10, 60 x 10 Ez curls 30 x 10,10 The squatting with no mirror is still throwing me off, technique tends to fall apart, on bench need to get my feet a bit wider and keep heels on the floor | ||
| nails | | ... | 08-11-2013 @ 14:31 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | You're making some damn good progress looks like Sheiko is working well for you. | ||
| IkonTheHologram | | ... | 11-11-2013 @ 14:16 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | nails said:You're making some damn good progress looks like Sheiko is working well for you. Thanks mate hope your trainings going well I see your recent sandbag vid mate looks brutal but fun | ||
| IkonTheHologram | | ... | 11-11-2013 @ 14:21 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 11.11.2013 @ 14:23 PM by IkonTheHologram Sheiko 37 Week 1 Session 1Bench Bar x 15 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3,3,3,3 Squats Bar x 5,3 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 1 160 x 5,5,5,5,5 Bench 60 x 3 100 x 3 110 x 4,4,4,4,4 107.5 x 16 tng - PR Close grip bench stop just above chest - 60 x 3 sets of 10-20 RDL - 120 x 8,10,8 Hammer curls - 17.5's x 10,8,8 Need to calm down with pushing for rep prs and just stick to the plan I reckon otherwise I usually end up going backwards but got talked into it today by the lads seeing how many reps we could do with our body weight. Having said that I'm pretty confident 160 will go at the end of this training block | ||
| IkonTheHologram | | ... | 13-11-2013 @ 20:42 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 37 Week 1 Session 2 Deadlifts 70 x 3,3,3 100 x 3 120 x 3 140 x 3 170 x 2 190 x 3,3,3,3 170 x 12 on 1 red plate deficit - Default PR Bench Bar x 20 60 x 3 80 x 3 100 x 8,8,8 DB incline bench - 25's x 10, 30's x 8 35's x 8, 40's x 8 Row machine - 60 x 12,12,12 - this is a wicked bit of kit really felt it in my lats/upper back | ||
| IkonTheHologram | | ... | 15-11-2013 @ 20:14 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 37 Week 1 Session 3 Squats Bar x 5,5,5 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 160 x 1 170 x 3,3,3,3,3 Bench Bar x 20 40 x 5 60 x 3 80 x 3 100 x 3,3 120 x 3,3 125 x 2,2 135 x 1,1 Gave slingshot a go 140 x 8 tng Good mornings - 100 x 5,5,5 Pendlay rows - 105 x 5,5,10 One arm extensions - 12.5's x 8,8,8 Curls - bar x 20,20,20,20,20 | ||
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