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Backyard Powerlifting

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DHIcon26/2/1426-02-2014 @ 19:19 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 26.02.2014 @ 21:32 PM by DH
DEADLIFT

Bar
50
60
70
80
90
100
107.5 x 5 x 8

All beltless and doh until set 3 when I started hooking. Wow my grip has gone s**t!! Had minimal rest between sets 45-60 secs at the most, just enough to catch my breath a bit (by that I mean carry on like a t**t without recovering! Haha!)


OHP

Bar
30
40
42.5 x 5 x 8


FRONT SQUAT

Bar
50
55
60
65
70
75
80
85
90
95
100 Beltless PB!!

My back was fried from deads so decided to f**k reps off and do some singles. All done beltlessand got a cheeky PB, the last time I got this (see pb chart) I did it with a belt and it was hard as s**t! Was easy tonight and happy to leave it there, I reckon 110 was def there and maybe 120 with a belt.
DHIcon...26-02-2014 @ 19:23 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
GATES said:
wa**ers mate i would never leave my bike any where but in my house.
nice training


Yep absolute c**ts! Gonna get a new one on the cycle to work scheme at work, a Trek 7.4fx. I won't be locking it up outside anymore let's put it that way! Haha!
DHIcon3/3/1403-03-2014 @ 20:13 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

Overhead Squat
Bar
40 x 5
50 x 5
60 x 1 Default PB
Squat
70 x 3
80 x 3
90 x 2
100 x 1
110 x 5 x 5

All beltless. Default pb on overhead sq as I very rarely do it and never gone over 40 before, from what I can remember. Felt pretty easy so will try and work up to a bit higher each time as my squat warmup.


CGBP

Bar
40
50
60
72.5 x 5 x 5

All paused for a count of 2 on my chest. Easy.


RDL

60
70
80
90
100 x 5 x 5

All beltless, my grip started to tire on my 3rd set as was doing doh so used straps to finish off.
DHIcon05/03/1406-03-2014 @ 09:03 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		BENCH

Bar x lots
40 x 3
50 x 3
60 x 3
70 x 3
80 x 5 x 5

Very easy, all paused for a count of 3 with my hands about a


PAUSE SQUAT

Bar
60
70
80
90
102.5 x 5 x 5

All reps high bar and sat in the hole for a count of 3 to minimise any stretch reflex. Felt ok, not particularly good but ok tonight as had a bit of lower back niggle all day, must have slept funny last night! The leg power was definately there to do the ascent quicker but was a bit worried with my back.


BARBELL ROWS

60 x 5
65 x 5
70 x 5
75 x 5
80 x 5
85 x 5
90 x 5
85 x 6
80 x 7
75 x 8
70 x 9
60 x 15


I was very careful with these as my back around my si joint was throbbing, so form was bob on! No swinging or body movement to help me, the slight bouncing killed my back when I tried! Haha!
DHIcon9/3/1409-03-2014 @ 21:16 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		DEADLIFT

50
60
70
80
90
100
110
117.5 x 5 x 5

Easy enough. Changed my grip around each set and felt quicker each set.


OHP

Bar
30
40
50 x 7 x 5

Easy, did 2 extra sets for a bit more volume.


FRONT SQUAT

60 x 3
65 x 3
70 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 1
100 x 1

All beltless and equal pb at 100. t felt easier than last time so progress being made.


16.5 inch Rack Pull

70
120
130
140
145
150
155
160
165

All singles and beltless, left it there as my lower back was fooked and starting to round.
DHIcon12/3/1413-03-2014 @ 12:50 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

Bar x lots
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 2
110 x 1
120 x 5 x 3

All beltless and fast.


CGBP

Bar x lots
40 x 3
50 x 3
60 x 3
70 x 3
80 x 5 x 3

Paused on chest for a 3 count and all felt fast.


RDL

60 x 2
70 x 2
80 x 2
90 x 2
100 x 1
107.5 x 5 x 3

All beltless and doh until the last 2 sets at 107.5 as had to change to hook grip.


Shrugs

60 x 15
70 x 15
80 x 4 x 15

All doh and did these for something to do while out in the garden with my little one.
DHIcon15/3/1416-03-2014 @ 07:59 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 16.03.2014 @ 07:59 AM by DH
BENCH

Bar x 3
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
110 x 2+f
87.5 x 5 x 3

Decided to work upto a max triple and just failed at 110 so dropped back to my planned work sets. Only failed due to very short rest periods, the only rest was changing the weight then getting straight back on the bench! Each rep paused for a count of 3.


PAUSE SQUAT

Bar x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 1
110 x 5 x 3

Each rep beltless and paused sat on my ankles. I feel comfortable sat in the hole as I feel it gives me a chance to rearrange if I cocked the descent up! Miss the stretch reflex when my legs start to tire though!


BARBELL ROWS

60 x 6 x 10

Rows were more for a bit of der pumpage today! Alternated overhand and under hand each set, the overhand sets started at a snatch grip and worked in each set to finish at my deadlift grip width, very short rest periods, 15-20 seconds pacing about the back to the bar.
DHIcon18/3/1418-03-2014 @ 17:47 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 18.03.2014 @ 18:58 PM by DH
Typical Manchester weather - s**t and raining.... heavily!


DEADLIFT

doh
60 x 5
70 x 5
80 x 3
90 x 3
100 x 2
110 x 1
120 x 1
hook
127.5 x 2 x 3
straps
127.5 x 3 x 3

All sets beltless. Started off doh and wanted to go as far as possible but my hands were slipping as my bar was piss wet through, so switched to hook and that was slipping too so it shamefully had to get my straps out.

The actual weight felt fine and my back held nice and flat all the way through so all the beltless work is definately working.


OHP

Bar x 5
30 x 5
40 x 4
50 x 3
55 x 4 x 3
55 x 10

Easy. Pushed the last set of 3 for some reps, got to 10 with what felt like a few reps in the tank.


FRONT SQUAT

60 x 2
70 x 2
80 x 2
85 x 5 x 3

85 was heavy enough to feel taxing after deads today. Nearly blacked out on my 3rd set though and had to dump it due to the bar pressing on the artery I'm my neck! It was fun (I found it funny anyway, my missus didn't though when I told her! Haha!).

The rain had finally stopped as I finished my session and when in. I did some DB curls, laterals and pullaparts to finish everything off.


Laterals

15 x 4 x 10
10 x 2 x 15


Curls

18 x 4 x 10
15 x 2 x 15
10 x 1 x 20


Pullaparts

5 x 20
DHIcon20/3/1420-03-2014 @ 17:08 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Same crappy weather as the last time; pissing down!

SQUAT

Bar
50
60
70
80
90
100
110 x 5 x 8

Felt light but slow today.


CGBP

Bar
40
50
60
72.5 x 5 x 8

Easy, pump city with minimal rest in between sets. All paused for a 2 count today.

SLDL

60
70
80
90
100 x 5 x 8

All beltless. These felt heavy today, felt as if my hamstrings had no power at all today? Had to use straps as the bar was dripping wet with the rain! Swapped from RDL to SLDL today after the first set, for the reason above.
DHIcon23/3/1424-03-2014 @ 10:25 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		BENCH

Bar
40
50
60
70
80 x 5 x 8

Easy, all reps paused.


PAUSE SQUAT

Bar
60
70
80
90
100
102.5 x 5 x 8

All beltless and paused for at least a 2 count in the hole.


Had to cut the session short and miss bb rows and other accessory fluff as the kids were kicking off.
DHIcon25/3/1425-03-2014 @ 19:26 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		OHP

Bar
30
40
50 x 5 x 8

Easy enough, started pissing down halfway through so reduced rest periods and ended up with a cheeky pump!


DEADLIFT

Bar x lots of snatch grip bent rows
60
70
80
90
100
110
117.5 x 5 x 8

All beltless, had to use straps for the last 2 sets as the bar was too wet and couldn't keep it dry. Easy enough though and my form was solid.

Had to end the session there as running out if time before the Manchester Derby starts. Haha!
DHIcon27/3/1427-03-2014 @ 20:31 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

Bar
60
70
80
90
100
110
115 x 5 x 5

All beltless and fast as fook!


CGBP

Bar
40
50
60
70
80 x 5 x 5

Easy, all paused on my chest with my index finger on the edge of the smooth.

Had to cram the session into about 30 mins due to a lack of time so had minimal rest periods, got a reet good pump but the weights weren't particularly taxing tonight.
DHIcon30/3/1431-03-2014 @ 13:58 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		PAUSE SQUAT

Bar
60
70
80
90
100
110 x 5 x 5

All beltless and easy.


BENCH

Bar
40
50
60
70
80
85 x 5 x 5

All paused and easy.


BARBELL ROWS

60 x 10
65 x 10
70 x 10
75 x 10
80 x 10
85 x 3 x 10


BAND DEADLIFT

60 x 3
80 x 3
100 x 3 x 3


REVERSE BAND DEADLIFT

80 x 2 x 2
90 x 2 x 2
100 x 2 x 2
110 x 2 x 2
120 x 2
130 x 2
140 x 2
150 x 2
Loose belt on
160 x 2
170 x 3
180 x 3


Squats and bench felt good, all fast. Rows felt good decided to have a play with some band deadlifts as haven't done then in a long time. Might throw them back in again, as it was the first time doing reverse band deads (I normally stand on the band) thought I'd push it a bit the bands I was using were red liftin large ones (a 3 if you go off numbers) and they lost contact with the bar just below knee height so looked good for a pb dead at some point.
DHIcon1/4/1402-04-2014 @ 10:57 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		OHP

Bar
30
40
50
55 x 5 x 5

Had my grip slightly wider tonight which made it more difficult. Brought it back in for the last set and they flew up!


DEADLIFT

60
70
80
90
100
110
120
125 x 5 x 5

Deads felt really fast tonight. Alternated grip the first 2 sets then did the last 3 as hook. All beltless, form is definately.

Didn't have time for fronties or anything else tonight will do them another day.
DHIcon3/4/1403-04-2014 @ 20:10 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

Bar
60
70
80
90
100
110
120
127.5 x 5 x 3

Easy as piss! Lower and upper back were a bit tired from deads still for some reason but legs felt strong and easily moved the weight, quite quickly I felt as trying to be as explosove as possible. I'm normally a grinder but trying to be more explosive.


CGBP

Bar
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 5 x 3

Meant to have done 85 x 5 x 3 but felt good so upped to 90. Good decision, on this occasion anyway! Haha! Trainings feeling like I'm getting somewhere, haven't felt like this in quite a while!


ROWS

60 x 10
70 x 10
80 x 10
75 x 10
70 x 10
65 x 10
60 x 10

Pump city pump pump city b**ch. Haha!

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