Rob's Powerlifting Journal
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| ChrisMcCarthy |  | ... | 19-06-2014 @ 14:53 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Anything over 140kg is decent, over 180kg is very, very good and 200kg plus is getting into real world class. More or less. | ||
| rob0210 | | ... | 19-06-2014 @ 14:56 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | ChrisMcCarthy said:Anything over 140kg is decent, over 180kg is very, very good and 200kg plus is getting into real world class. More or less. Nice one, cheers. I think I've read/seen somewhere one here that Terry's done around 220ish, but beyond that I have no real clue! | ||
| ChrisMcCarthy | | ... | 19-06-2014 @ 14:57 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Yeah, the real top guys (including the much maligned Paul Savage) are getting over 500lbs. | ||
| rob0210 | | 20/6/14 - Bench | 20-06-2014 @ 19:02 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 107.7kg Bench (Paused) Warm Ups 140kg x 2 155kg x 2 x 5 sets Banded external rotations in between every set Pull Ups BW +10kg x 5 x 5 sets Chest Supported Row 3 x 12 Face Pulls s/s Tricep Pulldown 5 x 15 / 15 Not bad, bench moved well. Benched in my oly shoes and belt today, its what I do in comp but haven't done it in months because I can't be f**ked to bring them to the gym just for bench! Will try and get at least one session done like this now, just so I'm used to it if nothing else. | ||
| rob0210 | | 23/6/14 - Squat/DL | 23-06-2014 @ 21:35 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.2kg Squat Warm Ups 225kg x 2 x 5 sets DL w/ 1 heavy chain per side Warm Ups 270kg x 1 x 6 sets Gripper Work Felt a bit better than last week, managed to get through all 5 sets with a similar RPE/bar speed. DL was ok; some reps harder than others but all were fairly smooth. | ||
| rob0210 | | 24/6/14 - Bench | 24-06-2014 @ 11:33 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 107.7kg Bench (Paused) Warm Ups 160kg x 1 170kg x 1 175kg x 1 160kg x 1 x 3 sets Banded External Rotations in between every set Banded Face Pulls s/s Cable Tricep Extensions 3 x 15 to forehead/neck/chest / 15 Awesome session. Set up/tech felt good, weight felt light and presses were strong - need more sessions like this! 175 is around what I would like for a second attempt, it wasn't limit but need a bit more work before I'd feel confident for that. Bench took a bit longer than I thought so didn't get much back work in, will make up for it next bench session. | ||
| rob0210 | | 26/6/14 - Squat/DL | 26-06-2014 @ 13:31 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.0kg Squat Warm Ups 220kg x 1 240kg x 1 260kg x 1 240kg x 1 x 2 sets DOH Axle DL Triples up to 135kg Singles up to 155kg Yay. | ||
| JH | | ... | 27-06-2014 @ 15:52 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | rob0210 said:Morning BW: 108.0kg Squat Warm Ups 220kg x 1 240kg x 1 260kg x 1 240kg x 1 x 2 sets DOH Axle DL Triples up to 135kg Singles up to 155kg Yay. Liking the singles? 260 a pb being abit heavier? | ||
| rob0210 | | ... | 27-06-2014 @ 16:17 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | JH said: Liking the singles? 260 a pb being abit heavier? Yeah, got another few weeks before I do singles again. Liking it a lot for deadlift though. All time pb, went up pretty smooth which was nice. Debated going up again but its uncharted territory for my squat so I'm in no rush. | ||
| rob0210 | | 28/6/14 - Bench | 28-06-2014 @ 19:00 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.3kg Bench Warm Ups 150kg x 2 157.5kg x 2 x 5 sets Cable Seated Row 10 x 10 sets Pull Ups 40 total reps Face Pulls s/s Cable Hammer Curl 3 x 15 to Forehead/Neck/Chest / 15 DB Lateral Raise s/s DB Front Raise s/s Banded Tricep Extension 3 x 20/20/20 Planned on going to 160 for this session but ended up training at work where the set up isn't as good; felt a bit unstable and couldn't get my set up right so wasn't as quick as I wanted. No real grinders but had a big drop off on the last rep of the last set. Got a huge pump on afterwards so not all bad  | ||
| rob0210 | | 30/6/14 - Squat/DL | 30-06-2014 @ 22:26 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 108.3kg Squat w/ 40kg of chain Warm Ups 200kg x 2 x 4 sets DL w/ 1 Heavy chain per side Warm Ups 260kg x 1 x 10 sets 260kg x 1 (no chain) KB Swings s/s KB Side Bends s/s Grippers 3 x 40kg x 10 / 40kg x 10 each side / 30 reps each hand Not bad, feel like there is a bit of scope to move up in weight on the squat w/ chain over the next few weeks. Went full on Mike T for this, used an app called 'BarSense' to work out the bar speed on each set. Not entirely necessary but if I'm aiming for speed I think it helps to have something objective; will probably only use it on this day though. | ||
| ChrisMcCarthy | | ... | 30-06-2014 @ 22:34 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Out of interest what readings are you getting? Any info is good info... :-) | ||
| rob0210 | | ... | 01-07-2014 @ 08:28 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Post Edited: 01.07.2014 @ 15:51 PM by rob0210 ChrisMcCarthy said:Out of interest what readings are you getting? Any info is good info... :-) Not 100% on how accurate it is so there's probably some errors in with it. Squats were averaging about 1.1m/s across the sets and the pulls were between 0.75m/s and 0.9m/s. Only real stuff I could find was from westside: http://www.westside-barbell.com/index.php/the-westside-barbell... Says that for speed it should be around 0.8m/s which would match on my pulls, but they felt bloody slow! Will try and get a video of the session up when I have time. Edit - Video of yesterdays session | ||
| ChrisMcCarthy | | ... | 01-07-2014 @ 10:39 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Cool, would be interested in seeing that. | ||
| rob0210 | | 1/7/14 - Bench | 01-07-2014 @ 14:25 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 107.2kg Bench (Paused) Warm Ups 142.5kg x 5 155kg x 5 140kg x 5 x 3 sets External Rotation/Band Pull Aparts between every set BB Row w/ Swiss Bar 5 x 12 Happy with this, think 155x5 is a paused pb but could be wrong. Not far off either way. Took my grip out again, now middle finger on the ring. Felt a bit iffy at the bottom, think that was more of a set up thing though. Speed was good for the most part. As before, will stick with it and see how things go. | ||
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