Powerlifting log
| IkonTheHologram |  | ... | 07-02-2014 @ 13:32 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 07.02.2014 @ 13:34 PM by IkonTheHologram Sheiko week 5 session 3&4Can't train squats/deads at the moment so just doubled up on the bench sessions so I don't have to go in tomorrow Bench Bar x 10,10,10 40 x 3 60 x 3 80 x 3 100 x 3 Add chains 100 + 15 chain x 3,3,3,3,3 all @ 7 Take chains off 115 x 5 @ 8 115 x 5 @ 8 115 x 5 @ 8.5 115 x 5 @ 8.5 115 x 5 @ 8 - tightened my legs all the time instead of turned them on at the bottom to push the weight Pec dec - 12th pin x 12,12,12 Face pulls - 3 sets of 12 Rolling DB extensions - 3 sets of 10 Back extensions - 3 sets of 30, felt fine no pain or stiffness then 2 mins later my back goes back to being a c**t | ||
| IkonTheHologram | | ... | 10-02-2014 @ 13:19 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench Bar x 10,10,10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 1 130 x 2,2,2,2,2 Close grip pause above chest 100 x 10,8,6 Face pulls 3 sets Hyper extensions 50 reps Deadlifts with 40 - pain so stopped Good mornings with bar 4 sets | ||
| IkonTheHologram | | ... | 12-02-2014 @ 21:14 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench Bar x 10,10,10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 130 x 1 140 x 2,2,2,2 120 x 4,4,4,4 Smith machine OHP Bar x 10 40 x 5 60 x 3 85 x 10 60 x 12 Aiming to hit 100 for 6+ soon Good mornings - 150 reps Bottom half Deadlifts - 150 reps Hyper extensions - 100 reps Last few days been using a broomstick and doing 3 sets of 75 of good mornings and bottom half Deadlifts mornings and evening trying to flush my back with blood | ||
| IkonTheHologram | | ... | 14-02-2014 @ 12:50 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench Bar x loads 40 x 3 60 x 3 80 x 3 100 x 3 120 x 1 130 x 3,3,3,3,3 - all fast and pretty easy bench PR is definately there 100 x 7,2,2,2 - speed reps as I was bored Deadlifts 40 x 10 sets of 10 - no pain a bit of stiffness but pretty ok Squats Lots of sets and reps, no pain at all, technique felt all over the place | ||
| IkonTheHologram | | ... | 17-02-2014 @ 14:38 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench (little finger on rings) Bar x 10,10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 130 x 2 145 x 1,1,1 - feeling real easy so pushed on 152.5 x 1 155 x 1 - Paused PR 160 x 1 - tng flew up 165 x 1 - tng PR Deadlifts Did loads of sets and reps working upto 100, didn't feel no pain but a little stiffness Squats Same as deads but only upto 80 | ||
| IkonTheHologram | | ... | 19-02-2014 @ 20:46 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Hopefully Monday can start a fresh training cycle as I need some structure otherwise I just f**k about doing anything and everything Deadlifts 40 x 5,5,5 70 x 3 100 x 3 120 x 2 140 x 2 160 x 1 100 x 6,6,6,6,6 SLDL 70 x 5,5,5,5,5 Smith shoulder press Bar x 10 40 x 3 60 x 3 80 x 2 90 x 1 100 x 5 - PR Bench Bar x lots 60 x 3 80 x 3 100 x 2 120 x 2 110(BW) x 14 tng 100 + chain x 2,2,2,2,2 Face pulls 3 sets | ||
| IkonTheHologram | | ... | 21-02-2014 @ 13:53 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Squats Bar x 5,5,5,5,5 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 160 x 1 - rep was fine strength wise but could feel back when unracking it 60 x 10,10,10,10,10 Good mornings 3 sets of 10 Bench Bar x loads 40 x 3 60 x 3 80 x 3 100 x 5,5,5,5,5 - thought I'd take it easy as it was feeling harder than usual | ||
| IkonTheHologram | | ... | 24-02-2014 @ 14:27 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Restarting Sheiko programme Week 1 Session 1 Squats Bar x 5,5,5 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 165 x 4,4,4,4 was meant to do one more set back was feeling it so didn't want to risk it Bench Bar x 10,10 40 x 3 60 x 3 80 x 3 100 x 2 120 x 1 127.5 x 3,3,3,3,3 Seated cable rows 13th pin x 8,8,8 Seated DB Curls 10's x 10,10,10ea Hyper extensions 1 set of 20 BW Chins 1 sets of 8 | ||
| IkonTheHologram | | ... | 24-02-2014 @ 14:27 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Restarting Sheiko programme Week 1 Session 1 Squats Bar x 5,5,5 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 2 165 x 4,4,4,4 was meant to do one more set back was feeling it so didn't want to risk it Bench Bar x 10,10 40 x 3 60 x 3 80 x 3 100 x 2 120 x 1 127.5 x 3,3,3,3,3 Seated cable rows 13th pin x 8,8,8 Seated DB Curls 10's x 10,10,10ea Hyper extensions 1 set of 20 BW Chins 1 sets of 8 | ||
| IkonTheHologram | | ... | 26-02-2014 @ 21:15 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Deadlifts Bar x 20,20 70 x 3,3,3 90 x 3 120 x 3 140 x 2 Started my paused reps 140 x 2 - back went again lol Called it a day on deadlifts Bench Bar x 20,20 40 x 3 60 x 3 80 x 3 100 x 3 105 + 15 chain x 3,3,3,3,3 Smith Seated OHP Bar x 10 40 x 5 60 x 3 80 x 2 90 x 8 60 x 15 Skull crushers 3 sets DB extensions 2 sets Reverse pec dec 3 sets Face pulls 3 sets | ||
| IkonTheHologram | | ... | 28-02-2014 @ 13:37 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Warmed up back with 3 sets of hyperextensions Bench Bar x 10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 130 x 3,3 135 x 2,2,2,2 Incline bench on smith (steeper incline than with DBs) Bar x 10 60 x 5 80 x 3 100 x 11 60 x 17 Deadlifts Bar x 20,20,20 40 x 5,5,5,5,5 60 x 3,3,3,3,3 | ||
| IkonTheHologram | | ... | 03-03-2014 @ 13:17 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench Bar x 20,20 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 135 x 2,2,2,2 110+15 chain x 2,2,2,2 Squat Bar x 5,5 40 x 5 60 x 3,3,3 80 x 3,3 100 x 2,2 120 x 1,1 Seated row with straight bar attachment x 3 sets of 8-15 | ||
| IkonTheHologram | | ... | 05-03-2014 @ 21:20 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | I actually am a spazmo 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 2 180 x 3 - feeling easy as f**k today 180 x 2 - face palm, fell foward on 2nd rep and snapped my back up lol Bench Bar x 10,10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 130 x 1 145 x 2,2,2 Seated ohp in rack Bar x 10,10 40 x 3 60 x 3 80 x 3 - first rep pushed it away instead of up 90 x 2 - same again 100 x 2 - same again lol 60 x 10,10,10 Like these but I'm a bit of a spanner and keep monging out the first rep Straight bar tricep pushdowns 3 sets of 10 Reverse pec dec 3 sets of 10 | ||
| IkonTheHologram | | ... | 07-03-2014 @ 13:39 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench Bar x 10,10,10 60 x 3 80 x 3 100 x 3 120 x 1 130 x 3,3,3,3 Incline on smith 110 x 6 - crap Lat pull down 4 sets Close grip bench 3 sets Deadlifts - lots of sets of 5 Had some physio afterwards he reckons he knows what the problem is and has unjammed some stuff so see if there's any improvement over the coming days | ||
| IkonTheHologram | | ... | 10-03-2014 @ 13:35 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench Bar x 10,10,10 40 x 3 60 x 3 80 x 3 100 x 2 100 + 15 chain x 2 110 + 15 chain x 2,2,2,2,2 Seated row - 2 sets of 12 with the close grip 13th pin 2 sets of 12 with the straight bar 13th pin Skull crushers ez bar - 2 sets of 10 with 30 1 set of 12 with 40 Face pulls 3 sets of 10 Deadlifts - multiple sets of 8 with 40 | ||
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