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Backyard Powerlifting

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DHIcon21/5/1421-05-2014 @ 22:07 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		PAUSE SQUAT

Bar
60
------
72.5 x 5
80 x 4
87.5 x 4
92.5 x 3 x 3


BENCH

Bar
60
------
67.5 x 8
75 x 6
82.5 x 5
87.5 x 3 x 3


DEADLIFT

60
70
80
90
------
102.5 x 4
120 x 2 x 4
127.5 x 3 x 4

All beltless and easy, had to switch to hook grip from doh when got to 127.5 and then alternate grip for the last 2 sets.

Did a load of band stuff afterwards, curls, laterals, pullaparts, overhead extensions, etc. Got my pump on!
DHIcon25/5/1425-05-2014 @ 22:31 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 25.05.2014 @ 22:34 PM by DH
SQUAT

Bar
60
72.5 x 5
80 x 4
87.5 x 4
92.5 x 4
100 x 3 x 3

Piece of piss


CGBP

Bar
60
65 x 5
70 x 5
75 x 4
80 x 2 x 4

Only rest was changing the weights


DEADLIFT

60
80
90
97.5 x 4
112.5 x 2 x 4
130 x 3 x 3

Had planned on doing deficit deads but it was pissing down, the plates were wet, my shoes were wet, zero grip standing on the plates so just did normal deads.


OHP

Bar
42.5 x 5
50 x 2 x 4
60 x 3 x 3

Easy


Pullup and Dips superset

Bodyweight x 10 x 3

(10 sets of 3 for each exercise)
DHIcon26/5/1426-05-2014 @ 19:22 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

Bar
60
80
92.5 x 5
107.5 x 4
115 x 2 x 4
122.5 x 2 x 3
130 x 2 x 3

Felt heavy after yesterday's deads but moved well and no slower than normal


CGBP

Bar
40
50
60
65 x 5
75 x 5
80 x 2 x 4
85 x 2 x 3

No rest periods, just changed the weight and lay back down


SLDL

45 x 5
55 x 2 x 5
60 x 2 x 4

All done round backed again so stayed light


BHNP

42.5 x 5
50 x 4
52.5 x 3
55 x 3

These were hard today. Did them with a snatch grip.


Load of band stuff, curls laterals and pullaparts.
DHIcon28/5/1428-05-2014 @ 22:03 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		PAUSE SQUAT

Bar
50
60
------
72.5 x 6
85 x 5
90 x 4
95 x 3 x 3

Easy, sat in the hole for a count of 5 each rep. Did these high bar but with a slightly wider than normal stance.


BENCH

Bar
50
60
------
67.5 x 8
80 x 6
85 x 2 x 4
90 x 3 x 3

Easy peasy.


DEADLIFT

60
70
80
90
------
102.5 x 6
120 x 5
127.5 x 2 x 3
135 x 3 x 3

All beltless. Doh upto 120, hook grip then onwards as my grip felt tired tonight!


Band Work

Laterals x 100
Curls x 100
Pullaparts x 100

Used a number 1 band and them in circuits of 20 reps each exercise.
DHIcon30/5/1402-06-2014 @ 12:26 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

Bar
60
------
72.5 x 6
85 x 5
90 x 5
95 x 2 x 3
102.5 x 2 x 3


CGBP

Bar
50
------
65 x 6
70 x 6
75 x 5
80 x 2 x 4

No rest periods barring weight change and each rep paused for a count of 3.


DEFICIT DEADLIFT

60
80
------
97.5 x 6
112.5 x 5
130 x 2 x 3
137.5 x 2 x 3

These felt strong today.

OHP

42.5 x 5
50 x 2 x 4
60 x 2 x 3

Did these with a high hang clean type thing on each rep then strict press.
DHIcon5/6/1405-06-2014 @ 16:28 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

92.5 x 3
107.5 x 3
115 x 3
122.5 x 3
130 x 2
137.5 x 1
Belt on
125 x 2
130 x 2
137.5 x 2 x 2

Easy again today. The program calls for full kit from wear I out my belt on but as I don't plan on lifting equipped I just added my belt and wrist wraps,


BENCH

65 x 5
75 x 4
85 x 3
92.5 x 2 x 3

All paused for a count of 4 on my chest.


SLDL

47.5 x 5
55 x 4
60 x 3
65 x 2 x 3

All beltless and round backed.


Homemade TRX/Blast straps

Pull-ups x 10 x 3


Dumbell Rows

14 x 10
19.5 x 10
25 x 4 x 10
19.5 x 10
14 x 10
DHIcon7/6/1410-06-2014 @ 07:21 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		PAUSE SQUAT

72.5 x 4
85 x 4
90 x 3
95 x 3
102.5 x 2 x 2


BENCH

67.5 x 6
80 x 5
85 x 4
90 x 2 x 3
95 x 2 x 3


DEADLIFT

102.5 x 6
120 x 5
127.5 x 4
135 x 3
145 x 2 x 3


Felt tired today so these felt heavy but all went up fine.


OHP

42.5 x 6
50 x 2 x 5
60 x 2 x 4
DHIcon10/6/1410-06-2014 @ 07:31 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Barbell Hip Thrust

60 x 3 x 10


FRONT SQUAT

65 x 5
72.5 x 4
77.5 x 4
82.5 x 3 x 3

Easy, beltless and last 3 sets all paused.


CGBP

65 x 4
75 x 4
80 x 4
85 x 2 x 3

All paused and fast.


15in RACK PULL

97.5 x 5
112.5 x 4
122.5 x 3 x 3

All done with a snatch grip until the last 2 sets when changed to a normal width doh grip, all beltless too.


BHNP

42.5 x 5
50 x 4
55 x 3
60 x 2 x 3


Ran out of time to do anymore tonight, I need to start doing some cardio type shizzle! Thinking of barbell complexes mainly with a bit of running too.
DHIcon14/6/1414-06-2014 @ 20:59 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

92.5 x 6
107.5 x 5
122.5 x 3
130 x 3
137.5 x 2 x 2

Easy enough, had bit of pain/soreness in my lower back but that was due to glute/ham tightness I think as it's disappeared now.


BENCH

65 x 5
75 x 4
85 x 3 x 3

All paused just off my chest for 2 or 3 stopwatched seconds (depending how evil my missus felt when timing me!)


DEFICIT SLDL

47.5 x 5
55 x 5
65 x 2 x 4


OHP

45 x 6
50 x 5
55 x 5
60 x 4
65 x 4

Shoulders/tris were f**kered after bench and 60 and 65 felt really heavy, all went up though.


Poor Mans TRX pullups

BW x 8 x 3

These are getting easier now


Chest Supported Row

60 x 10
70 x 10
80 x 10


Grappler/Landmine close grip row

30 x 10
40 x 10
50 x 10
55 x 10
60 x 10
30 x 20

These were done with the barbell jammed in the corner with a weight on the top of it and used a rope handle. Did them strict as f**k (hence the lightish weight) and with my back closeish to parallel to the floor, nothing like how you see people doing them in the gym (too heavy too upright and too much body movement!)
DHIcon16/6/1416-06-2014 @ 22:08 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Barbell Hip thrusts

60 x 3 x 10


FRONT SQUAT

72.5 x 4
85 x 4
90 x 4
95 x 2 x 3

Easy enough, need to stretch my forearms/wrists more though they were tight as fook tonight!


BENCH

Flat back
67.5 x 5
80 x 4
90 x 4
95 x 3
102.5 x 2
Comp style arch and wide grip
102.5 x 3 x 2

All reps paused, haven't arched for a while properly but felt good and the weight felt like nothing.


DEADLIFT

60 x 2
80 x 2
90 x 2
102.5 x 5
120 x 4
127.5 x 3
135 x 3
Belt on
145 x 3
152.5 x 2 x 2

Weights upto 120 done as doh, upto 145 was hook and the final 2 sets were alternate grip. The program called for 'equipment' to be added at 145 so stuck my belt on, felt a bit strange as a belt is a rarity for me.
DHIcon18/6/1419-06-2014 @ 18:58 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		FRONT SQUAT

62.5 x 5
72.5 x 4
77.5 x 3
82.5 x 3
87.5 x 2 x 3


CGBP

65 x 5
75 x 4
80 x 4
85 x 3
92.5 x 2
60 x 20


RACK PULL 14-15inch

97.5 x 5
110 x 4
122.5 x 3
135 x 2
147.5 x 2 x 2


OHP

45 x 5
50 x 5
55 x 4
60 x 3
65 x 3
DHIcon24/6/1424-06-2014 @ 22:50 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

92.5 x 5
107.5 x 4
115 x 3
122.5 x 3
130 x 2
137.5 x 2
Loose belt
130 x 2
137.5 x 2
140 x 2
145 x 2

Felt easy enough, tired as fook today though!


BENCH

65 x 5
75 x 4
85 x 2 x 4
95 x 2 x 3

Felt fast.


DEFICIT SNATCH GRIP SLDL

47.5 x 5
55 x 4
60 x 4
65 x 2 x 4


OHP

42.5 x 6
55 x 4
60 x 4
65 x 2 x 4

OHP felt heavy tonight, mustn't have recovered from bench.
DHIcon30/6/1404-07-2014 @ 07:39 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 04.07.2014 @ 07:45 AM by DH
FRONT SQUAT

72.5 x 5
85 x 4
90 x 4
95 x 3
102.5 x 3
107.5 x 2 x 3 PB

All beltless. Happy with the PBs from 102.5 upwards, only ever done singles at this weight. Feeling very comfortable finally with the bar on my front now (still kills my shoulders/collarbone area but it's a good pain. Haha!)


BENCH

67.5 x 6
80 x 5
85 x 4
90 x 4
95 x 2 x 3
102.5 x 2 x 2

All easy, paused for a count of 3


RACK PULL 15inch-ish

97.5 x 5
112.5 x 5
122.5 x 3
130 x 3
140 x 2 x 3
110 x 5

All beltless and doh upto 130, 140 I alternated my grip each set, left hand underhand set 1, right under set 2 and back to doh for the last set of 5 for long holds.
DHIcon2/7/1404-07-2014 @ 07:43 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 04.07.2014 @ 07:47 AM by DH
FRONT SQUAT

62.5 x 4
72.5 x 4
77.5 x 4
82.5 x 3 x 4

All beltless and easy


CGBP

65 x 7
75 x 5
80 x 2 x 5
85 x 2 x 4

Easy


DEADLIFT

102.5 x 6
120 x 5
127.5 x 2 x 3
135 x 3 x 3

All beltless and doh upto 127.5, switched to hook grip for the last 3 sets. Had the grip of an old lady today!


OHP

42.5 x 5
45 x 5
50 x 4
52.5 x 3
55 x 3

Shoulders felt tired today.
DHIcon4/7/1405-07-2014 @ 18:09 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

92.5 x 5
107.5 x 5
115 x 3
122.5 x 3
130 x 2
140 x 2
145 x 2

All beltless and a piece of piss, felt strong(for me) tonight.


BENCH

65 x 4
75 x 4
85 x 2 x 4

Practically speed reps!


DEFICIT SLDL

47.5 x 5
55 x 4
60 x 4
65 x 4
70 x 10

Beltless and all paused for a 2 count with the weights hovering about an inch above the floor before pulling again.


OHP

42.5 x 6
50 x 5
55 x 4
60 x 3
65 x 3

Felt heavy again, all moved easy enough though.

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