Powerlifting log
| IkonTheHologram |  | ... | 13-01-2014 @ 14:39 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 2 Session 1 Squats Bar x loads 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 1 185 x 2,2,2,2 - played about with foot stances trying to find one where my knees don't drive foward and down so much but then when I go wide stance my knees cave in big time Bench Bar x loads 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 130 x 2,2,2,2 Bench with chains 90 + 30 chain x 2,2,2,2 - these were pretty much speed reps Bent over rows strict - 65 x 12,12,12 - hate them more than paused Deadlifts One arm machine row - 60 x 8,8,8 40 x 12 20 x 20 Twisting curls - 15's x 10,9,8 each arm Face pulls - 3 sets of 12 | ||
| IkonTheHologram | | ... | 13-01-2014 @ 17:47 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Video from saturday and today, can see when i went wider stance i really struggled to keep my knees out | ||
| IkonTheHologram | | ... | 15-01-2014 @ 14:38 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 2 Session 2 Deadlifts Paused 70 x 3,3,3 100 x 3 120 x 3 140 x 3 160 x 2 180 x 2,2,2,2 Bench - wide grip little finger just inside rings Bar x loads 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 130 x 3,3 140 - changed back to my usual close grip and really struggled to hit my doubles when this should be easy weight Went back to wide 140 x 2,2,2 130 x 3,3 100 x 10 DB OHP - 35's x 12, 27.5's x 12, 20's x 15 Rear delts - 3 sets of 10 Kneeling push downs - 3 sets of 8-12 Deadlifts - need to sort these out, watching my videos back my shoulders are always a mile in front of the bar so need to nail this finally Bench - always benched really close with my index finger pretty much where the knurling starts, so seeing as I have lanky long ass arms it makes sense to widen my grip to improve leverages and it seemed to go pretty well today just need to figure out the groove and just practice | ||
| IkonTheHologram | | ... | 17-01-2014 @ 14:36 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 2 Session 3 Squats (high bar) Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 160 x 3,5,2,7,4,6 Bench (little finger on rings) Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 110 x 2 122.5 x 3,3,3,3 Chin ups with 15kg chains x 5,4,3 BW x 5 Seated curls - 7.5's x 20ea,20ea,15ea Hammers - 10kg x 20ea, 20ea Blue band face pulls x 30,30,30 | ||
| IkonTheHologram | | ... | 18-01-2014 @ 13:36 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko week 2 session 4 Deadlifts Bar x loads 70 x 3,3,3 100 x 3 120 x 3 140 x 3 170 x 2 190 x 2,2,2,2 Defecit deads 170 x 2,2,2,2 DB Incline bench 40's x 15 30's x 15 20's x 15 Supersetted reverse pec dec and banded tricep pushdowns 3 sets | ||
| IkonTheHologram | | ... | 20-01-2014 @ 14:37 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 3 Session 1 Squats Mobility work with bands for hips and shoulders Bar x lots 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 2 185 x 3,3,3,3 160 x 4,4,4,4 Bench with chains Bar x lots 60 x 3 80 x 3 100 x 3 100 + 15 chain x 2,2,2,2,2 100 x 8 60 x 10 Lat pull down x 3 sets Squats felt the best they have in weeks, I think using a higher bar placement is working a lot better for me as I don't fold over as much and keep a better line in terms of balance feeling really confident at the moment with them | ||
| IkonTheHologram | | ... | 21-01-2014 @ 12:18 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 3 session 2 Moved it back a day as I can't train Saturday so I'm doing mon tues thurs fri this week Deadlifts paused 70 x 5,5,5 100 x 3 120 x 3 140 x 3 Started pauses 170 x 1 192.5 x 1,1,1 Bench (just outside smooth) Bar x lots 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2,2 130 x 3,3 Rack pulls ( added these in myself, below the knee ) 70 x 3 120 x 3 140 x 12,12,12 - il just progress these linearly for now DB OHP 40's x 8 30's x 12 25's x 12 | ||
| IkonTheHologram | | ... | 23-01-2014 @ 15:40 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 3 Session 3 Band mobility work for hips and shoulders Squats Bar x 10 40 x 3 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 (75%) Bench (little finger on rings) Bar x 20 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 130 x 2,2,2,2 (80%) Using chains now 100 bar weight + 15 in chains x 4,4,4,4 Chins - bw(238) x 5, bw + 7.5 chain x 3,3 Seated row - 12 stack x 10,10,10 Seated curls - 12.5's x 10ea, 15's x 8ea, 17.5's x 6ea, 10's x 20ea Front squat holds (no belt) - 140 x 2 sets, 160 x 2 sets, 140 x 1 set Training going pretty well at the moment especially squats they're feeling fast and no technique breakdown, wide grip bench always feels real fast the fast rep but seem to tire quickly. Front squat holds are horrible so going to keep doing them | ||
| IkonTheHologram | | ... | 24-01-2014 @ 14:29 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 3 Session 4 Deadlifts 70 x 3,3,3,3,3 100 x 3 120 x 3 140 x 3 170 x 3 192.5 x 2,2,2,2,2 Defecit deads - no belt (10kg plate) 170 x 2,2,2,2 Rack pulls below the knee no belt 145 x 12,12,15 Bench (little finger on rings) Bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 110 x 6,6,6,6,6 Incline DB's 45's x 8, 35's x 12, 25's x 15 Face pulls 3 sets of 10 | ||
| IkonTheHologram | | ... | 27-01-2014 @ 19:52 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 4 Session Band mobility work and loads of pull aparts Squats Bar x 10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 x 2 180 x 2,2 200 x 1 210 x 1@9 210 x 1@9.5 purely because of balance I shifted the weight to one side for some reason and spazzed it up a bit Bench (wide grip little finger on rings) Bar x loads 60 x 3 80 x 3 100 x 3 120 x 2 130 x 1 145 x 1@8.5 145 x 1@ 9 145 x 1@9 All kinds of rows trying to find something that I actually feel it in the lats Standing DB Curls - 20's x 5ea - 3 sets Hyper extensions - BW x 2 sets of 20, BW + chain x 20 Considering I had awful prep for this session as I had hardly eaten and already done a load of treadmill work today it went surprisingly ok. Squats felt fine for 90% efforts, same with bench seeing as the most iv paused is 150. Read a lot of RTS articles lately so going to start encorporating the RPE in my work sets | ||
| IkonTheHologram | | ... | 29-01-2014 @ 21:21 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 4 Session 2 Deadlift Really tried to better my set up so instead of rushing it I sat at the bottom longer to get in a better starting position and pull my lats down more, was harder off the floor but top end set moved easy enough 70 x 3,3,3,3,3 90 x 3 120 x 3 140 x 3 170 x 2 190 x 2 215 x 1 @ 8 215 x 1 @ 8.5 215 x 1 @ 9 170 x 5,5,5,5 - was meant to be deadlift with chains but I'm thick and couldn't figure out how to set the chains up so they kick in earlier didn't know how to shorten them Bench (wide grip - ring finger on ring) Bar x loads 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 130 x 2 @ 8 130 x 2 @ 8 130 x 2 @ 8 130 x 2 @ 8.5 130 x 2 @ 8.5 100 x 16 tng - not bad considering I tire quicker with this wider grip DB OHP - 37.5's x 10, 30's x 13, 20's x 15 Rope extension - 3 sets of 10 Reverse pec dec - 3 sets of 10 | ||
| IkonTheHologram | | ... | 31-01-2014 @ 15:17 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 4 Session 3 Squats Bar x loads 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 160 x 1 185 x 2 @ 8 185 x 2 @ 9 185 x 2 @ 8 185 x 2 @ 8.5 185 x 2 @ 8.5 172.5 x 3 @ 8 172.5 x 3 @ 8 172.5 x 3 @ 8 172.5 x 3 @ 9 Bench (little finger on rings) Bar x loads 40 x 3 60 x 3 80 x 3 100 x 3 100 + 15 chain x 3 @ 8.5 - set up to loose 100 + 15 chain x 3 @ 7 100 + 15 chain x 3 @ 7 100 + 15 chain x 3 @ 7 100 + 15 chain x 3 @ 7.5 Lat pull downs - 3 sets of 8 12th pin Cable curls - 5 sets pyramid | ||
| IkonTheHologram | | ... | 01-02-2014 @ 13:40 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 4 Session 4 Defecit deadlift 70 x 3,3,3 90 x 3 120 x 3 140 x 2 160 x 2 @ 7 160 x 2 @ 7 160 x 2 @ 7 160 x 2 @ 7 Bench ( little fingers on rings) Bar x lots 40 x 3 60 x 3 80 x 3 100 x 2 110 x 6 @ 7 110 x 6 @ 7 110 x 6 @ 7.5 110 x 6 @ 8 110 x 6 @ 9 Pec dec 9th pin x 10 10th pin x 10 11th pin x 8 Tricep push downs v bar - 3 sets of 10 Reverse pec dec - 3 sets of 10 | ||
| IkonTheHologram | | ... | 03-02-2014 @ 13:52 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 03.02.2014 @ 13:54 PM by IkonTheHologram Sheiko Week 5 Session 1 Weighing 110kg Mobility drills with bands for shoulders and hips Squats Bar x 8,8,8 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 160 x 1 180 x 1 200 x 2 @ 9.5 - set up with un even feet 200 x 2 @ 8.5 200 x 2 @ 8.5 200 x 2 @ 9 180 x 2 @ 8 180 x 2 @ 8 180 x 2 @ 8 180 x 2 @ 8 Bench Bar x 10,10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 1 130 x 3 @ 9 130 x 3 @ 8 130 x 3 @ 8 130 x 3 @ 8.5 130 x 3 @ 8.5 Cable rows - 3 sets of 10,8,6 Hammer curls - 3 sets of 10ea Banded high rows - 3 sets of 30 Squats were really smooth and quick today especially the 180 sets that was the easiest they've ever felt by a mile, was a different gym so I'm guessing the plates were light or something along those lines lol | ||
| IkonTheHologram | | ... | 05-02-2014 @ 21:17 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 5 Session 2 Paused dead Bar x 10,10,10 70 x 3,3,3 90 x 3,3 120 x 3 140 x 3 170 x 2 195 x 2 @ 8 195 x 2 @ 8 195 x 2 @ 8 195 x 2 @ 8 Deadlifts 200 x 6 - felt a pull in my lower back so called it a day but definately on for 10 they were feeling the quickest they've ever been I think. Bench ( little finger on rings) Bar x 10,10,10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 @ 8 140 x 2 @ 8 140 x 2 @ 8.5 140 x 2 @ 9 - set bar up un even 140 x 2 @ 9 Smith machine shoulder press 80 x 10,8,6 60 x 8 Reverse pec dec 2 sets of 10 Face pulls 2 sets of 15 | ||
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