Powerlifting log
| IkonTheHologram |  | ... | 18-11-2013 @ 14:48 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 39 Week 2 Session 1 Squats Bar x 5,5,3 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 160 x 1 180 x 2,2,2,2,2 170 x 3,3,3,3 Bench Bar x 15 40 x 5 60 x 3 80 x 3 100 x 3,3 120 x 1 127.5 x 2,2,2,2,2,2 100 x 12 - Wide grip (little finger on ring) 60 x 12 - Wide grip DB Incline - 40's x 10, 30's x 10, 20's x 10 Row machine - single arm - 70ps x 8 - both arms 55ps x 12 | ||
| nails | | ... | 18-11-2013 @ 15:00 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | IkonTheHologram said: Thanks mate hope your trainings going well I see your recent sandbag vid mate looks brutal but fun I'm really enjoying the sandbag right now. My goals are 140kg overhead and 165kg to the shoulder. Those will be very hard to achieve but I think they are realistic. | ||
| IkonTheHologram | | ... | 20-11-2013 @ 21:06 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 37 Week 2 Session 2 Paused Deadlifts 70 x 3,3,3 100 x 3 120 x 3 140 x 3 175 x 4,4,4,4 Deadlifts 200 x 3,3,3,3,3 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 110 x 5,5,5,5 OHP Bar x 10 40 x 5 60 x 3 80 x 2 - PR - surprised as my old max was 80x1 for an absolute grinder and I was training ohp properly then, gonna start doing these every week and see if I can hit 100 soon 60 x 10,9,6 Bar x 15 Seated Cable Rows x 3 sets of 10-12 Pec dec - 3 sets of 20 | ||
| IkonTheHologram | | ... | 22-11-2013 @ 14:37 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 37 Week 2 Session 3 Squats Bar x 5,5,5 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 160 x 1 170 x 3,3,3,3,3,3,2,2,2,2 Bench Bar x 20 40 x 5 60 x 3 80 x 3 100 x 4 120 x 3,3,3 127.5 x 2,2 135 x 1,1 127.5 x 2,2 120 x 2,2 100 x 10 Lat pulldown x 3 sets of 8 Tricep extension - 15's x 8,8,8 Hammer curls x 3 sets of 10 For squats my technique is a bit s**t to improve it I need to - keep my head neutral instead of keep looking up - widen my stance so my knees don't drop down and foward so much - rotate my knees outwards before I start - stop pushing my ass out so much, keep my hips closer to the bar | ||
| IkonTheHologram | | ... | 25-11-2013 @ 14:38 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 37 Week 3 Session 1 Squats Bar x 5,5 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 1 180 x 3,3,3,3,3 160 x 5,5,5,5,5 Bench Bar x 15 40 x 5 60 x 3 80 x 3 100 x 3 120 x 1 127.5 x 3,3,3,3,3,3 Pec dec - 3 sets of 20 Reverse pec dec - 3 sets of 12 DB incline - 30's x 15 Incline palms facing - 20's x 20 RDL - 60 x 20,20 Squats were feeling pretty fast and easy then once I put 180 on they just felt heavier than they should and slow reps. Even unracking it they felt like a tonne on my back, bench went easy enough. | ||
| IkonTheHologram | | ... | 27-11-2013 @ 21:15 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 37 Week 3 Session 2 Bench Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 140 x 1,1,1 120 x 3,3,3,3 100 x 10 Paused deads 70 x 3,3,3 100 x 3 120 x 2 140 x 2 160 x 2 170 x 2 190 x 4,4,4,4 Defecit Deads 170 x 4,4,4,4 Hammer strength ohp palms facing each other 60 x 10 70 x 10 80 x 10 40 x 10 | ||
| IkonTheHologram | | ... | 29-11-2013 @ 14:41 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 37 Week 3 Session 3 Squats Bar x 5,5 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 160 x 1 170 x 4,4,4,4,4 Bench Bar x 20,10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 1 127.5 x 3,3,3,3,3,3,3 100 x 6,6,6,6 Bench with chains - not sure of the chain weight so just written the bar weight 60 x 10 80 x 5 100 x 3 120 x 1 60 x 8,8 These are wicked absolutely smashed my triceps Seated rows SS with pec flies Bench form needs improving, need to concentrate more on arching my upper back/chest as opposed to my lower back, ass keeps popping up off bench, need to put feet further foward so I'm pushing into my traps more. Need to stop pulling my head of the bench and just generally get tighter, so my bench tech is pretty much complete s**te at the moment but will get on it and sort it out. | ||
| IkonTheHologram | | ... | 02-12-2013 @ 15:52 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 37 Week 1 Session 1 Squats bar x 5,5 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 160 x 1 180 x 3,3 205 x 1 212.5 x 1 - was meant to be 205 but wanted to get on my gyms record board and to be fair was pretty easy strength wise, balance was off half way up but finished the rep 205 x 1 180 x 2,2,2,2 Bench bar x 10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 1 127.5 x 3,3,3,3,3 100 x 15 tng Hammer strength chest press 40 x 12 80 x 12,12 - dont lock the reps out basically just the first half 40 x 12 | ||
| IkonTheHologram | | ... | 03-12-2013 @ 13:13 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Squat from yesterday, can see on the video i lose my balance out of the hole but managed to recover | ||
| nails | | ... | 03-12-2013 @ 14:47 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nice recovery, looked like it was all going wrong for a second. | ||
| IkonTheHologram | | ... | 04-12-2013 @ 08:35 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Yeah not to sure what happened to be honest mate it felt pretty ok never had any doubt about it and then suddenly I sort of fell out of groove and lost my bearings a bit, looks like my hips shoot back when I come out of the hole | ||
| IkonTheHologram | | ... | 04-12-2013 @ 21:18 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 37 Week 4 Session 2 Deadlifts Bar x 15,15 70 x 3,3 100 x 3 120 x 3 140 x 3 170 x 3 200 x 3,3 215 x 2,2,2 Bench Did a lot of band work as pec is twinging a bit also used a grip where index finger where the knurling starts, external rotations, Cuban press??, pull aparts Bar x 20,20 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3,3 142.5 x 1,1,1 - bum stayed on bench, think it's more of a mental thing to just concentrate on pushing towards my head not just up in the air 110 x 4,4,4,4 Incline DB 20's x 10 30's x 8 40's x 12 25's x 12,12,12 Pull ups with neutral grip 8,8,5,5 - like these totally forgot about pull ups as my old gym had a c**ty pull up bar so didn't bother Hammer strength ohp neutral grip 30 x 15 60 x 12 30 x loads middle portion of rep Pec dec x 30 | ||
| IkonTheHologram | | ... | 06-12-2013 @ 14:36 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 06.12.2013 @ 15:41 PM by IkonTheHologram Sheiko 37 Week 4 Session 3Squats Bar x 10,10,10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 160 x 1 180 x 3,3,3,3,3,3 - absolutely smoked these, maybe I felt better because I rolled out last night and I usually only static stretch Bench Bar x 10,10,10 40 x 3 60 x 3 80 x 3 100 x 3 110 x 5,5,5,5,5 JM Press - these were alright can see them being a bas***d on the wrists tho as it gets heavier Bar x 12 40 x 12 50 x 12 60 x 10,10 Neutral grip pull-ups - 8,6,6 | ||
| IkonTheHologram | | ... | 09-12-2013 @ 13:32 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 1 Session 1 Easy enough little session just in preparation for Wednesdays skills evaluation Squats Bar x 10,10,10 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 2 170 x 2,2,2 Bench Bar x 10,10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2,2,2 60 x 5,5,5,5,5 - just using these to practice and new foot stance with my my feet not as tucked underneath me Pec dec - 20,20,20 Hammer row - 20,20,20 | ||
| IkonTheHologram | | ... | 11-12-2013 @ 21:41 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 32 Week 1 Session 2 Skills Evaluation Squats Bar x 10,10,10 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 2 180 x 1 200 x 1 220 x 1 - Raw PR - 95% Bench Bar x 10,10,10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 1 150 x 1 (Paused PR) 95% but was more like 100% was a hard rep but bench didn't feel as fast as usual for whatever reason Deadlift 70 x 3 120 x 3 140 x 2 170 x 2 190 x 1 220 x 1 240 x 1 - 95%, really pleased with this as it felt a lot easier than my previous 240 roughly 9 weeks ago Overall I'm happy with squats and deadlift as I reckon with a deload and peak plus getting a lot more fired up I can hit 245/260. Not so sure about bench, hoping it was just an off day as I want a 160 tng bench but we will see how it pans out in 3 weeks. | ||
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