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Backyard Powerlifting

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DH		5/4/14	05-04-2014 @ 16:33
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	BENCH Bar 40 50 60 70 80 90 x 1 95 x 1 100 x 1 105 x 1 110 x 1 115 x 1 95 x 5 x 3 Easy, arched upto 115. Hadn't arched for ages before today so thought if have a bit of practice. Pissed 115 but 120 would have been unacceptably slow today as had minimal rest periods. Definately feeling good for an pb soon. SQUAT Bar 60 70 80 90 100 110 120 130 140 150 PB 115 x 5 x 3 Few loosening up reps with the bar then singles. The 115's should have been paused but decided to work upto a daily max like on bench then do reps after. Easy enough upto 150 beltless which I think is a beltless pb! I'll have to check though. Called it a day as had to go out, really shouldn't leave my sessions until I have to rush to get through them! Haha! Not optimal by a long stretch but f**k it, tis life.
DH		7/4/14	07-04-2014 @ 22:13
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	Post Edited: 08.04.2014 @ 11:49 AM by DH OHP Bar x 5 30 x 4 40 x 3 50 x 2 60 x 4 x 3 60 x 5 Easy, form felt good. No leaning back, straight back only head movement and all paused on my shoulders. DEADLIFT doh 60 x 5 70 x 4 80 x 3 90 x 2 100 x 1 110 x 1 120 x 1 hook 130 x 1 135 x 5 x 3 All beltless. Piece o' piss. Trainings going well at the minute! Chest Supported Row 60 x 3 x 10 Just having a play around trying to get my bench set up in my power rack to be able do these. Gonna take more fiddling but felt ok, need the bench a little higher though.
DH		12/4/14	13-04-2014 @ 08:51
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	SQUAT Bar 60 70 80 90 100 11 115 x 5 x 8 All beltless and easy. CGBP Bar 40 50 60 70 80 x 8 85 x 4 x 8 Had planned to use 80 for working weight but upped to 85 as felt too easy. Good decision I think. Chest Supported Rows 60 x 10 70 x 10 80 x 10 85 x 10 80 x 10 70 x 10 60 x 10 Each rep paused pulling against the bench at the top. Huge forearm pump.
DH		14/4/14	14-04-2014 @ 20:50
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	BENCH Bar x lots 40 x 5 50 x 4 60 x 3 70 x 2 80 x 2 90 x 5 x 8 All paused and pretty flat back. Easy enough. Bodyweight stuff Chin/Pull-up/Chin/Pull, etc 2, 2, 2, 2, 2, 2, 3, 3 Dip & Inverted Row Supersets 8+8, 8+8, 8+8, 8+8, 10+10 I'm so s**t and horribly weak at chins/pull-ups! Really need to start doing them more! f**k, it felt so embarrassing even though I train on my own. I'll blame it on my back still being a bit tired from rows the other day! Haha! Can anyone recommend a good program for someone shockingly s**t at them??
DH		18/4/14	19-04-2014 @ 10:00
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	OHP Bar 30 40 50 52.5 x 5 x 8 Easy. DEADLIFT Snatch Grip 60 70 80 90 100 110 Regular Hook Grip 120 125x5x8 My back felt exhausted todayand took pretty much all I had to maintain form and finish the short session as I had been gardening all day. Digging, grafting and not used to it as work in an office. I should probably left until tomorrow but another busy day planned and thought if squeeze it. Only started my session at 9:30 at night! Haha!
DH		21/4/14	21-04-2014 @ 21:57
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	SQUAT Bar 60 70 80 90 100 110 122.5 x 5 x 5 All beltless. CGBP Bar 30 40 50 60 70 80 90 x 5 x 5 Bench felt easy tonight even with tight shoulders. I felt like absolute s**t today, run down, achy as anything and couldn't get warm at all. All my joints felt like concrete today so squats felt poo, but strangely bench was fine. Left it there as felt knackered and wanted to have a kip! Haha!
DH		26/4/14	28-04-2014 @ 13:45
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	Post Edited: 28.04.2014 @ 20:38 PM by DH BENCH Bar 40 50 60 70 80 90 95 x 5 x 5 All flat back with pinky on the rings, fairly easy again. PAUSE SQUAT Bar 60 70 80 90 100 110 115 x 5 x 5 All fairly easy, had some calf pain throughout, need to get stretching and massaging more I think. Chest supported rows 60 x 10 70 x 10 80 x 8 90 x 8 85 x 8 80 x 8 70 x 8 60 x 2 x 10 Pleased with these as had my 2 year old thinking I was a climbing frame while doing these and managed to get them done while having her clambering and swinging on me. Haha!
DH		28/4/14	28-04-2014 @ 20:45
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	OHP Bar 30 40 50 60 x 5 x 5 No bother, loving my overhead improving for once! DEADLIFT 60 70 80 90 100 110 120 130 132.5 x 5 x 5 All beltless and hookgrip. Felt ok today, bit slow (felt it but my mrs said they weren't) but ill put that down to my rest periods as I was only waiting until I'd got my breath back after each set, so, probably only 60-90 secs between sets. Bodybuilding accessory shizzle DB laterals DB curls Bent laterals Forearm curls
DH		1/5/14	02-05-2014 @ 07:44
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	Post Edited: 02.05.2014 @ 07:59 AM by DH SQUAT Bar 60 70 80 90 100 110 120 130 135 x 5 x 3 Felt slow today, extremely tight hips due to new job sitting in an office and neglecting stretching/rolling. I think due to my hips I felt a pop in right calf with too much knee travel on my last rep and going on my toes a bit like a t**t, didn't hurt particularly bit it's aching today! CGBP Bar 50 60 70 80 90 95 x 5 x 3 Felt ok, not as snappy as other sessions but all went up fine after the pause. Left the session there as starting it at 10 at night isn't the best idea really. Haha!
DH		5/5/14	06-05-2014 @ 11:30
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	BENCH Bar x lots 40 x 5 50 x 5 60 x 3 70 x 2 80 x 2 90 x 2 100 x 5 x 3 All paused and wth pinky on the rings. Felt ok. FRONT SQUAT Bar x 10 50 x 3 60 x 3 70 x 3 80 x 3 90 x 3 95 x 3 PB 80 x 5 70 x 8 All beltless and pretty comfy considering was a pb triple. 13.5inch (ish) RACK PULL 60 x 2 70 x 2 80 x 2 90 x 2 100 x 2 110 x 2 120 x 2 130 x 2 140 x 1 150 x 1 All done beltless and double overhand. Used doh as a bit of grip work cos I've got the grip of a small child! Felt heavy on my back doing them after fronties though.
DH		10/5/14	12-05-2014 @ 07:52
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	Post Edited: 12.05.2014 @ 07:53 AM by DH DEADLIFT 60 x 2 70 x 2 80 x 2 90 x 2 100 x 2 110 x 1 120 x 1 130 x 1 142.5 x 5 x 3 OHP Bar 30 40 50 60 65 x 5 x 3 f**ked it off there as was knackered from decorating and other house s**t! My back felt tired for deads but they all went up easy enough. OHP felt good again. Gonna change my training around a bit for a bit more variety for a little while... maybe.
DH		12/5/14	12-05-2014 @ 18:38
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	SQUAT Bar x 10 60 x 2 70 x 2 80 x 2 92.5 x 7 100 x 6 107.5 x 5 115 x 2 x 4 122.5 x 2 x 3 BENCH Bar x a few 40 x 3 50 x 3 60 x 2 65 x 6 70 x 6 75 x 2 x 5 80 x 2 x 3 Used a wide grip for a change, index on the rings, haven't gone that wide in a long time. Very easy and all paused. SLDL 47.5 x 2 x 8 55 x 2 x 6 Really slow eccentric and fast concentric. BHN Press 42.5 x 6 45 x 2 x 5 50 x 2 x 4 Easy. Barbell Rows 70 x 3 x 10 Barbell Hip Thrust 60 x 12 65 x 10 70 x 8
DH		14/5/14	14-05-2014 @ 22:30
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	PAUSED OLY SQUAT Bar 60 ----- 72.5 x 2 x 6 85 x 2 x 5 90 x 2 x 3 Very easy, as expected. Did these in my deadlift stance so quite a bit narrower than normal. Form felt great, really upright with a minimal amount of lean. BENCH Bar 40 50 60 ----- 67.5 x 8 72.5 x 2 x 6 80 x 2 x 5 85 x 2 x 4 All paused and a piece of piss. DEADLIFT 60 70 80 90 ----- 102.5 x 5 110 x 2 x 5 120 x 3 x 5 All beltless and double overhand. Grip felt strong today so stuck with doh all the way through, it was starting to tire by the end though. I've started slowly introducing my fiancée to proper weights (not the baby ones she uses in the classes she does). She's got a decent bench technique and deadlift is good from only a few pointers, need to work on her flexibility for squats though and need to get her comfortable under the bar. She repped the bar for 4 sets of 5 for bench and worked upto a 60kg dead for an easy triple. Not too bad considering she only weighs 47-8kg. Gonna build everything up slowly so as not to scare her off or anything. She was well chuffed with the weights she was moving for her first time. Good start for her to kick on from now she isn't frightened of the bar.
DH		16/5/14	17-05-2014 @ 07:50
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	Post Edited: 17.05.2014 @ 07:54 AM by DH HIGH BAR SQUAT Bar 60 ------ 72.5 x 5 77.5 x 5 85 x 2 x 4 90 x 2 x 4 95 x 2 x 3 CGBP Bar 50 60 ------ 65 x 6 70 x 2 x 5 75 x 3 x 4 4 inch DEFICIT DEADS 60 70 80 90 ------ 97.5 x 5 105 x 5 112.5 x 5 122.5 x 3 x 4 OHP 37.5 x 6 42.5 x 2 x 5 45 x 2 x 4 Following a Norwegian powerlifting program I found online now, it's probably old as s**t but I like it so far, after this first week anyway! I've never done deficit deads from 4 inches before, f**k, felt like the pull took forever! They felt fast but really long. Haha!
DH		19/5/14	21-05-2014 @ 10:54
Member 1762, 624 posts SQ 152.5, BP 125, DL 170 447.5 kgs @ 81.5kgs UnEq	SQUAT Bar 60 70 80 ------ 92.5 x 5 100 x 5 107.5 x 4 115 x 3 117.5 x 3 125 x 2 x 3 All beltless and easy BENCH Bar 40 50 60 ------ 65 x 5 72.5 x 5 77.5 x 4 82.5 x 3 x 3 All paused for a 3 count SLDL 47.5 x 5 55 x 5 60 x 2 x 5 All done round backed and beltless to start strengthening in weaker positions, started very light. OHP 42.5 x 5 50 x 2 x 4 55 x 2 x 3

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