Powerlifting log
| IkonTheHologram |  | ... | 20-06-2014 @ 13:39 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Was planning defecit deads today but not allowed to use the platform at the minute so opted for good mornings instead Good mornings - low bar just going until I feel a strong stretch in my hammies 120 x 4 @ 7 130 x 4 @ 7.5 140 x 4 @ 8 100 x 10 @ 8 - low back pumped, high reps on these are a mental challenge Leg press - feet right on the top outer edge 200 x 25 160 x 25 120 x 25 A bit deceiving as 200 felt heavy and slowish but seem to be able to just bang out reps, f**k knows how people are doing 400+ on these with a sub 200 squat Bench 130 x 1,1,1 Gonna have to start doing leg presses 2x a week I think as I can do these with no pain but squats are out of the question | ||
| IkonTheHologram | | ... | 23-06-2014 @ 13:43 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Deadlift 210 x 5 @ 9.5 - overshot it a touch but not a massive deal could have grinded out one more ugly rep. 190 x 5 @ 9 - smoked from the first set, not used to these high intensity sets Bench 150 x 1 @ 9 - easy rep no sticking points, didn't trust my spotters to go any heavier Good mornings 100 x 5 x 5 - volume on hamstrings/glutes Tricep pushdowns 3 sets Cable curls 3 sets Not a bad session considering I was at another gym and that always throws me off a little bit especially on bench as the highest hooks were still way to low for me so it's awkward unracking the weight. Deadlifts weren't to bad, expected a bit more from myself but wasn't there. | ||
| IkonTheHologram | | ... | 25-06-2014 @ 21:38 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bench 127.5 x 4 sets of 2 Incline DBs - 45's x 12, 35's x 15, 25's x 25 Hamstring Curls - 8th pin x 5 sets of 8 Started working in with a BBer and ended up doing 1000 sets of triceps with him Cable curls 5 sets | ||
| IkonTheHologram | | ... | 27-06-2014 @ 14:41 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Defecit deadlift (20kg plate) no belt 180 x 4 @ 8 190 x 4 @ 8.5 200 x 3 @ 9 - did go for 4th but for some reason I thought it'd be a bright idea to change my technique Tried this new technique with normal deadlift now 120 x 5 sets of 2 Slingshot bench instead of boards 180 x 1 @ 9 - good for more but was happy with that so left it there Slingshot off 120 x 4 sets of 2 Hamstring curls - 3 sets of 20 | ||
| IkonTheHologram | | ... | 27-06-2014 @ 15:24 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | |||
| IkonTheHologram | | ... | 30-06-2014 @ 14:33 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Deadlift Was meant to work upto a x3@9, but I was feeling good so went for more reps instead of weight 220 x 4 @ 9 190 x 3 @ 8 190 x 3 @ 8 190 x 3 @ 8 190 x 3 @ 8.5 190 x 3 @ 8.5 190 x 3 @ 8.5 190 x 3 @ 9 - fatigue reached Bench 130 x 4 sets of 2 - got a little niggle in chest/armpit area Hamstring curls - 3 sets of 8 - 9th pin Then did a couple sets of single leg curls with 1st pin | ||
| IkonTheHologram | | ... | 02-07-2014 @ 20:15 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Right got osteopath booked for Friday because I'm having no luck rehabbing my knees but at 45 pound a pop he wants to be helping lol, got a little pain/pull in my chest up near my armpit/shoulder so just did my bench work and then a load of dead light pump work. Bench 130 - 2 singles Incline flies - 3 sets of 30 Incline press - 3 sets of 30 Seated cable rows - 3 sets of 15-25 Face pulls - 3 sets of 20-25 Curls 3 sets of 10 | ||
| IkonTheHologram | | ... | 04-07-2014 @ 12:42 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Bit of a s**tter today, Defecit deadlift no belt 205 x 2 @ 9 - wanted 3 but would have got ugly Then just did a load of accessory work Seated hamstring curls - 5 sets of 8-15 Back extensions with bar - 90 x 5, 110 x 3 Seated smith machine ohp - 100 x 5 DB curls - 3 sets of 8-20 Saw osteopath, confirmed it was a quad tendon tendonopathy issue and to just stretch my quads and do hot and cold on the area. Currently been stretching and rolling everyday and eccentric work so just gonna carry on with this | ||
| IkonTheHologram | | ... | 07-07-2014 @ 13:42 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Deadlift 230 x 2 @ 9 - used the olympic bar instead of texas power bar and the c**t was slipping out my fingers on the second rep, but got 3 there so should break my 240 PR easy in 2 weeks. DB Rows - 50's x 8, 40's x 12 Cable rows - 20th pin x 5, few back off sets Cable curls - 11th pin x 6, few back off sets Face pulls - 3 sets of 12-15 Hamstring Curls x 10th pin x 8,5,5,5 One leg curls - 2nd pin x 12, 3rd x 5 from a deadstop | ||
| IkonTheHologram | | ... | 09-07-2014 @ 20:18 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Weighing around 245-247 in the morning at the moment, fat as f**k must be 35% bodyfat lol Went in did some more bodybuilding style work as couldn't bench due to chest pull, enjoyed it, managed to bang out 8ish exercises in an hour which is usually how long I take just to squat so I liked the faster pace today DB OHP - 40's x 7 - completely monged getting the weight up off my knees surprised I didn't snap my s**t up 30's x 12 20's x 15 10's x 35 Lateral raises - 3 sets Front raises - 3 sets Rope pushdowns - 5 sets Extensions - 3 sets DB curls - 4 sets Cable curls - 4 sets Face pulls - 5 sets | ||
| IkonTheHologram | | ... | 11-07-2014 @ 15:34 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Planned to do defecit Deadlifts but warming up with them seemed to bother my left knee so opted for defecit SLDL Defecit SLDL - no belt 170 x 3 x 3 Good mornings 120 x 3 x 3 100 x 10 Rows 120 x 5 Seated row machine - 90 x 15, 60 x 20 Hamstring Curls - 11th pin x 6 x 4 Knee and chest rehab Wrapped BW squats - 5 x 10 20kg dumbbell squat 3 x 10 Bench - 60 x 3 Incline DB - 15's x 3 x 20 | ||
| IkonTheHologram | | ... | 14-07-2014 @ 15:29 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 14.07.2014 @ 15:32 PM by IkonTheHologram Deadlift 240 x 1 @ 9.5 - easiest 240 iv pulled, 250 next week, confident it'll go. Bench 100 x 10,5,5,5 - all felt fine - did a load of sets and reps with the bar afterwards just to try and nail my groove again and get some blood in my pec. DB Rows - 55's x 6 Cable rows - 21st pin x 3, 10th pin x 25 DB skull crushers - 3 sets of 10-20 DB Curls - 22.5's x 6 Single leg hammie curls - 3rd pin x 12,10,8 Face pulls - 3 sets of 12, 1 back off set of 50 Not sure what the exercise is I guess a rack pull but just the very last part to try and use my glutes - 3 sets of 10-15 | ||
| IkonTheHologram | | ... | 14-07-2014 @ 19:26 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | |||
| IkonTheHologram | | ... | 16-07-2014 @ 21:16 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Right I'm thinking it's time to finally fix my deadlift, main things I think I need to do are: - set up properly at the bottom, actually get tight and pull the slack out instead of just dropping and pulling straight away. - learn to use my glutes to push my hips through instead of my back as that might be why I hitch at heavy weights. Probably will have to drop the weight considerably until I learn how to deadlift properly. So with that in mind today I did some light rack pulls to really focus on squeezing my ass to extend my hips instead of backing it up. Rack pulls - 180 - 5 x 3 Bench - 120 - 5 x 3 - no twinge but still a bit cautious about pec/shoulder Smith OHP - 80 - 5 x 5 Pump work Biceps - 3 sets of 12-15 Triceps - 3 sets of 12-15 Planks - focusing on keeping a neutral pelvis and squeezing ass | ||
| IkonTheHologram | | ... | 17-07-2014 @ 19:42 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | |||
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