Powerlifting log
| IkonTheHologram |  | ... | 09-05-2014 @ 12:41 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 2 Session 3 Warm up Bike in Kettle bell swings Loads of leg extensions Shoulder stuff Squat stretch Squats Bar x 10,10,10,10,10 - right quad was so tight and painful started to realise no matter how many sets I did it wasn't going to loosen so just got on with my work 40 x 3 60 x 3 80 x 3 100 x 2 120 x 2 140 x 1 165 x 3,5,2,7,4,6 - absolutely killed me the last 3 sets Bench Bar x 10,10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3,3,3,3 - was meant to be 127 but not 100% yet Ended up doing a favour for the gym owner and deadlifting and council were in measuring the noise so was trying to be as quiet as possible 120 x 2 140 x 2 170 x 1 190 x 1 210 x 1 - surprisingly easy Lat pull down 3 sets | ||
| IkonTheHologram | | ... | 12-05-2014 @ 14:39 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko week 3 session 1 Warm up Bike to gym 20 mins Band traction stuff for hip flexion Kettle bell swings Squat stretch Squats Bar x 10,10 60 x 2 80 x 2 100 x 2 120 x 2 140 x 1 160 x 1 180 x 1 190 x 3 @ 9 190 x 3 @ 9 190 x 3 @ 9.5 190 x 3 @ 10 160 x 4 @ 8 160 x 4 @ 8 160 x 4 @ 8.5 160 x 4 @ 9 Hardest session iv had in as long as I can remember the 190 triples are volume PRs I think. Quads felt so tight from the get go and adductors were getting raped I'm guessing from the sumo pulling. Done well to make it through I refused to lower the weight unless I missed a rep which might have been dumb. Bench with chains Bar x 10,10 60 x 3 80 x 3 100 x 1 110 x 1 Add chains 110 + 15 chains x 2 @ 8 110 + 15 chains x 2 @ 8 110 + 15 chains x 2 @ 8 110 + 15 chains x 2 @ 8 Missed a set as was running late and needed to get out, the squats took me near on 2 hours as I was that tight and sore was taking 5-10 mins rest a set, need to fix this. | ||
| IkonTheHologram | | ... | 14-05-2014 @ 21:15 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 3 session 2 Weight in the morning 240 and weight 6-30 at the gym 255 lol one of the scales must be off I can't imagine I weigh just over a stone heavier later in the day Warm up Bike to gym from work Shoulder stuff Bench Bar x 10,10,10 60 x 3,3 80 x 2 100 x 2 120 x 1 130 x 3,3 140 x 2,2,2 - tng as my tendinitis from squats was really playing up on the eccentric of the bench couldn't control the bar as well as usual ended up just dumping it on my chest 130 x 3,3,3 100 x 5 Sumo Deadlift Bar x 5,5,5 70 x 3 90 x 3 120 x 3 140 x 2 170 x 1 190 x 8 - was really pleased until I was told I was just wide stance deadlifting, knees caving in, hips miles away from the bar Can't nail this sumo technique, I seem to get in a half decent staring position but as soon as I get the bar moving my knees pull in and hips shoot back | ||
| IkonTheHologram | | ... | 16-05-2014 @ 12:00 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko Week 3 Session 3 Went into it with tendonitus in my elbow and something not right with my groin from sumo pulling, just a deep throbbing ache constantly, thought I'd just push through on squats but warming up with just the bar brought it on worse so called it a day and just try and rest over the weekend so hopefully good to go Monday with no joint issues. Did manage to bench though, but no control on the eccentric Worked up to 135 x 2,2,2,2 110 + 15 chain x 4,4,4,4 | ||
| IkonTheHologram | | ... | 19-05-2014 @ 13:36 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko week 4 session 1 Weight in the gym 113kg Can't squat at the moment, what I thought was just tight quads is tendonitis so probably been making it worse pushing through it the last week or so. Having a nightmare with injuries this year so far but whatever just gotta crack on Bench Bar x 10,10,10 60 x 3 80 x 2 100 x 2 120 x 1 130 x 2 140 x 1 @ 8 145 x @ 8.5 145 @ 8 - caught this one sweet Top end bench strength seems to be coming back now Flat DB Bench 20's x 10 30's x 8 40's x 6 50's x 6 - good for more strength wise just crap at stabilising the weight and hitting a decent line 40's x 15 - pretty much went to failure 30's x 12 Cable rows the close grip attachment - 17th pin x 12, 10th pin x 10 more controlled | ||
| IkonTheHologram | | ... | 21-05-2014 @ 20:15 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench Bar x 10,10,10 60 x 3,3 80 x 2 100 x 2 120 x 1 130 x 2,2,2,2,2 Accessory DB OHP - 30's x 15, 20's x 20, 12.5's x 25 Pec dec - 10th pin x 8, 12th pin x 8 Curls - 10th pin x 7, 8th pin x 8 Hammie curls - 6th pin x 8, 4th pin x 12,12,12 | ||
| IkonTheHologram | | ... | 23-05-2014 @ 12:38 |
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 2 120 x 3,3,3,3,3 110 x 6,6,6,6,6 RDL Bar x 10 60 x 5 100 x 5 140 x 12,10,8 Face pulls 3 sets of 8-15 Curls - 11th pin x 8 with a couple back off sets Hamstring curls - 8th pin x 10 | ||
| IkonTheHologram | | ... | 28-05-2014 @ 20:17 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench 140 x 5 sets of 2 RDL 150 x 10 100 x 12 Hamstring Curls 9th pin x 7f 5th pin x 12 Swaying towards giving the RTS Intermediate programme a go. Just need to get healthy and rid of this tendonitis but it's being a bas***d at the min, rolling, icing, stretching seems to be doing f**k all. | ||
| IkonTheHologram | | ... | 30-05-2014 @ 18:25 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench 100+15 chains x 5 sets of 3 all @7 OHP 60 x 8,7,6 - got so weak at these, going to start doing these every week again Bent over rows 80 x 12,12,12 | ||
| IkonTheHologram | | ... | 02-06-2014 @ 13:49 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench 132.5 x 5 sets of 3 SLDL (no belt) 170 x 5 sets of 3 120 x 3 sets of 10 | ||
| IkonTheHologram | | ... | 04-06-2014 @ 21:49 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Warm up Foam rolled quads, it band, adductors. Kettle bell swings Shoulder stuff Sheiko bench week 6 session 2 Mis loaded was meant to be 142.5 140 x 2 @ 8 140 x 2 @ 9 - caught a s**t line and let my shoulder blades come out unracking 140 x 2 @ 8 140 x 2 @ 9 Bench doesn't feel as strong as when I did 165, not sure why but will just keep plugging away Deadlift 200 x 2 @ 7 200 x 2 @ 7 200 x 2 @ 7 200 x 2 @ 8 200 x 2 @ 8 First deadlift session in a couple weeks roughly and they felt so quick and easy, set up a bit further away from the bar with closer foot stance, guessing I can lever more of my own body weight behind the bar which might have helped. Close grip seated rows 18th pin x 13 and 1 half rep, went to failure, chalk seems to help 12th pin x 13 6th pin x 10 slow reps Triceps and biceps 3 sets of 8-12 Planks 2 sets | ||
| IkonTheHologram | | ... | 06-06-2014 @ 13:26 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko bench session 3&4 Bench with chains 110+15 chain x 5 sets of 3 Defecit Deadlifts no belt (one blue bumper) 170 x 5 sets of 2 Bench 125 x 5 sets of 3 DB Flies x 3 sets of 20 | ||
| IkonTheHologram | | ... | 09-06-2014 @ 14:38 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 09.06.2014 @ 14:39 PM by IkonTheHologram Week 7 Sheiko session 1Bench 150 x 3 singles (90%) - all moved really well with minimal rest and was encouraged to push a bit heavier 160 x 1 - paused PR - come up really smooth 165 x 0F - didn't descend properly a few inches before chest lost tightness and just let it sink, managed to move it like an inch 165 x 0.999F - better line this time, managed to get about 2/3 up but didn't flare my elbows enough to keep them under the bar so got stuck near lockout! Bench has improved as I managed a tough 165 tng a while back and I narrowly missed a 165 paused today. If I feel it's there I will go for 170 tng in a couple weeks. Deadlift Foam rolled before deadlifting 190 x 5 sets of 3 (80%) - didn't move particularly fast but was easy and comfortable, could probably do with bumping the weight up a bit 170 x 5 beltless - do it for a bit of core work Face pulls - 3 sets of 10-12 Planks - 1 set Flies - 3 sets of 20 | ||
| IkonTheHologram | | ... | 16-06-2014 @ 14:32 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench (paused first rep on each set) 140 x 3 @9 100 x 17@9 60 x 30ish @9 Just wanted to get some reps in seeing as I've had a week off then pick up where I left off Wednesday for bench Deadlift Running my own programme for the next 6 weeks while I can't squat so thought I'd just experiment with my own thing, looking to do a 3 week volume block then transition into a 3 week intensity block as this whole high volume low intensity sheiko structure hasn't worked great for my deadlift but has for my squat and bench. Have no idea how this will turn out as never written my own training so excited to learn from it. 200 x 6 @8 - moved well had 8+ in me 5% load drop 190 x 6 @7.5 190 x 6 @8 All went well, doing these 6 rep sets seem to be limited by more endurance more so than my strength Lat straight arm pushdowns?? X 6th pin x 8-12 3 sets 32kg kettle bell swings 3 sets of 15 Leg press 10 second negatives used for rehab for knees - worked upto 60kg for sets of 6 so was 1 minute of negatives each set. | ||
| IkonTheHologram | | ... | 18-06-2014 @ 20:43 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench 150 - 3 singles, slow s**tty reps DB incline - 40's x 14 Hamstring curls - 7th pin 3x8 Pull throughs - 3 sets of 10 10 second eccentric squats - knees still f**ked Leg press eccentric- don't hurt s**tty session, didn't have the usual drive/aggression, need to bounce back Friday | ||
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