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Backyard Powerlifting

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DHIcon7/7/1408-07-2014 @ 06:43 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		BENCH

67.5 x 4
80 x 4
90 x 4
95 x 2
102.5 x 2
105 x 2 x 2

All paused for 3 count, nice and easy.


DEADLIFT

102.5 x 5
120 x 4
127.5 x 4
135 x 3
Belt on
145 x 3
152.4 x 2
162.5 x 2 x 2
Belt off
120 x 6

All felt surprisingly easy last night. Left it there as it was getting late.
DHIcon9/7/1410-07-2014 @ 09:32 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		FRONT SQUAT

62.5 x 6
72.5 x 2 x 5
77.5 x 4
82.5 x 3
87.5 x 3
92.5 x 2 x 2
97.5 x 2

All beltless and fast.


CGBP

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

Felt heavy but got faster and easier each set


OHP

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


Pull-ups

BW x 12 x 2

Did these with a pause at the top and dead stop at the bottom.
DHIcon10/7/1411-07-2014 @ 11:40 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		Pull-ups

BW x 5, 4, 3, 2, 1
DHIcon15/7/1417-07-2014 @ 07:48 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

92.5 x 4
107.5 x 3
117.5 x 3
125 x 2
132.5 x 2
140 x 2
Belt on
132.5 x 2
140 x 1
145 x 1
147.5 x 2
Belt off
107.5 x 2

Wasn't moving well at all today and my glutes were dead, couldn't feel any involvement at all, need to start including some more activation stuff before training I think. The weight wasn't a problem though.


BENCH

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

Easy


SLDL

47.5 x 6
50 x 5
52.5 x 4
55 x 2 x 3


Pullups

BW x 5, 4, 3, 3, 2
DHIcon21/7/1423-07-2014 @ 11:08 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

62.5 x 2 x 6
72.5 x 2 x 5
85 x 2 x 3


BENCH

67.5 x 5
80 x 5
87.5 x 4
92.5 x 3
97.5 x 2
105 x 2
Arch
105 x 2
107.5 x 2 x 2
Flat
75 x 20

All paused for a 3 count barring the last set of 20.


DEADLIFT

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

All beltless and hook grip and pretty quick
DHIcon25/7/1427-07-2014 @ 14:29 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		SQUAT

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


CGBP

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


RACK PULL 15in

97.5 x 5
112.5 x 5
130 x 3
137.5 x 3
145 x 2
155 x 2 x 2


OHP

45 x 5
52.5 x 5
55 x 4
60 x 3 x 3
DHIcon28/7/1429-07-2014 @ 20:23 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 03.08.2014 @ 15:16 PM by DH
SQUAT

92.5 x 5
107.5 x 5
115 x 4
122.5 x 3
130 x 3
135 x 2
137.5 x 2


BENCH

65 x 6
75 x 5
80 x 4
85 x 3
92.5 x 3
100 x 2 x 2
85 x 3
65 x 8


All squats beltless, felt heavy tonight but moved well enough. Bench was easy.
DHIcon2/8/1403-08-2014 @ 15:37 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		DEADLIFT

60 x 5
90 x 3
102.5 x 4
120 x 3
135 x 2
145 x 2
Belt on
152.5 x 1
162.5 x 1
170 x 2 x 2
160 x 2
140 x 3
110 x 5


Deads felt good until after the first set at 170, died on my arse from the second set onwards and each rep was so slow! Nice and fast again from 140 down though.


OHP

Bar x lots
40 x 5
50 x 2
55 x 4
62.5 x 2 x 3
67.5 x 2 x 2

Overhead felt fast, new pb soon I reckon.
JackRevansIcon...03-08-2014 @ 15:40 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		surely youre good for over a 180kg deadlift now
DHIcon...03-08-2014 @ 16:07 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 03.08.2014 @ 16:08 PM by DH
JackRevans said:surely youre good for over a 180kg deadlift now


Hoping so. My deads alway been really s**t, thinking of giving sumo a go after this cycle maybe, see if it suits me better than conventional? I've got short legs and arms and a longish body. Any advice on deadlift program, ortmayer worked for you didn't it?
JackRevansIcon...03-08-2014 @ 16:20 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
DH said:
Hoping so. My deads alway been really s**t, thinking of giving sumo a go after this cycle maybe, see if it suits me better than conventional? I've got short legs and arms and a longish body. Any advice on deadlift program, ortmayer worked for you didn't it?


yes very well but I did I a bit differently. the main difference being that I did it very sub maximally
DHIcon...03-08-2014 @ 16:44 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 03.08.2014 @ 16:51 PM by DH
JackRevans said:
yes very well but I did I a bit differently. the main difference being that I did it very sub maximally



Oh right, would you say to drop the percentages by another 5-10% then or just work off an actual max rather than a target/projected one?
DHIcon4/8/1406-08-2014 @ 22:14 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq		BENCH

67.5 x 4
80 x 3
90 x 3
95 x 2
102.5 x 2
107.5 x 1
Arch and wrist wraps
107.5 x 1
110 x 2 x 2
80 x 20

All paused and flew up!


T BAR ROW

10 x 10
20 x 10
35 x 10
50 x 10
60 x 10
50 x 10
35 x 15
20 x 20

The weights are the plate weight added, had the bar jammed in the corner. Each rep done slowly, no body movement at all and my back angle was nice and low.
DHIcon6/8/1406-08-2014 @ 22:20 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 09.08.2014 @ 09:37 AM by DH
SQUAT

92.5 x 4
107.5 x 3
122.5 x 2
130 x 2
137.5 x 2
145 x 1
Belt on and 2mm strengthshop knee sleeves
137.5 x 1
145 x 1
152.5 x 2 x 2
Belt off
110 x 11

The first rep of the beltless 137.5 was tough as f**k for some reason, had no power int legs! Haha! The 152.5s were fine until the second set which became grinders. I've eaten s**t and not had much sleep recently so that could have contributed toe being shot tonight.


BENCH

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

All paused and flat backed.
JackRevansIcon...06-08-2014 @ 22:20 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
DH said:
Oh right, would you say to drop the percentages by another 5-10% then or just work off an actual max rather than a target/projected one?


When I first did it my best was 210 and I put my 1rm as 180, 4 months later I pulled 235.

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