Rob's Powerlifting Journal
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| rob0210 |  | 2/8/14 - Bench | 02-08-2014 @ 10:39 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Post Gym BW: 109.7kg Bench (Paused) Warm Ups 165kg x 1 x 6 sets Pull Ups 25 total reps Quick early morning session before heading back. Good session, really happy with everything today. | ||
| rob0210 | | 4/8/14 - Squat/DL | 04-08-2014 @ 18:59 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 109.6kg Squat Warm Ups 180kg + approx 90kg chain x 2 x 5 sets DL Warm Ups 300kg x 1 x 4 sets Gripper Work Stretching/Soft Tissue Work Squats moved better than last week despite the heavier top end load. Last heavy pull session, not as good as I wanted but good enough for now. | ||
| GATES | | ... | 04-08-2014 @ 19:41 |
 What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | all looking good whens the next comp? | ||
| rob0210 | | ... | 04-08-2014 @ 20:02 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | GATES said:all looking good whens the next comp? Cheers. Next comp is the GBPF All England, so two weeks out yesterday | ||
| rob0210 | | 5/8/14 - Bench | 05-08-2014 @ 11:17 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 109.6kg Bench Warm Ups 125kg + approx 55kg chain x 2 120kg + approx 55kg chain x 2 x 3 sets Band Pull Aparts between each set Face Pulls s/s Band Tricep Extensions s/s Reverse Cable Curl 20/20/20 x 5 sets Dropped the bar weight after the first set because the speed wasn't what I wanted. Moved ok after that, elbows pretty smashed though after yesterday so did some light volume to get some blood moving through them. Will be ok after some rest. | ||
| rob0210 | | 7/8/14 - Squat/DL | 07-08-2014 @ 13:18 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 110.4kg Squat Warm Ups 250kg x 1 x 4 sets DL Warm Ups 220kg x 1 x 5 sets SL Leg Curl s/s SL Calf Raises 15/15 each leg x 2 sets Reverse Hyper 2 x 15 Last heavy squat session. Felt ok, but not great so pretty much where I want to be at this point. Elbow AIDS still playing up but nothing that can't be managed. Did some voodoo floss stuff after and it helped a bit. DL was a bit flat but not really surprised as Monday was pretty tough. The other stuff was just to get a bit of blood moving through some tight/niggly areas. Last heavy bench on Saturday then all but done. | ||
| JH | | ... | 07-08-2014 @ 14:01 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | Stop copying my methods man! Lol. Heavy chained squats I like it. Might see you at all englands. | ||
| rob0210 | | ... | 07-08-2014 @ 15:49 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | JH said:Stop copying my methods man! Lol. Heavy chained squats I like it. Might see you at all englands. Haha not copying, just drawing inspiration from! Yeah quite liking the chain squats, still got a few things to play around with on them too. Good stuff, hopefully see you then | ||
| rob0210 | | 9/8/14 - Bench | 09-08-2014 @ 14:36 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW (Post Session): 110.4kg Bench (Paused) Warm Ups 170kg x 1 x 4 sets Soft Tissue Work That it, all the main work done. Elbows were pretty bad, really affecting how hard I could drive off the chest. Did some more voodoo floss stuff between the last 2 sets and it helped a bit. Been trying to avoid any anti inflamms the last couple of weeks in favour of soft tissue work and some other things, but I think some will be needed this week! Apart from a few minor niggles I'm feeling pretty good, looking forward to competing again. | ||
| rob0210 | | 11/8/14 - Squat/DL | 11-08-2014 @ 20:59 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 110.0kg Squat Warm Ups 220kg x 1 x 3 sets DL Warm Ups 170kg x 1 x 3 sets Speedy. | ||
| milsy | | ... | 11-08-2014 @ 21:09 |
 Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | Training looks to be going well I won't be going down to all England's now so good luck and hope to hear you pb total | ||
| rob0210 | | ... | 11-08-2014 @ 22:43 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | milsy said:Training looks to be going well I won't be going down to all England's now so good luck and hope to hear you pb total Shame to hear that mate. Hope your back heals up soon, I'm sure we'll get another chance to compete against each other next year. | ||
| rob0210 | | 12/8/14 - Bench | 12-08-2014 @ 12:48 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 110.3kg Bench (Paused) Warm Ups 140 x 1 x 3 sets OH Band Tricep Extensions s/s DB Hammer Curls 20/20 x 3 sets Band Lateral Raises s/s Band Front Raises 15/15 x 3 sets Elbow Voodoo Floss Just ticking over nothing hard. Elbows feeling better, should be fine come Sunday. | ||
| rob0210 | | 14/8/14 - Squat/Bench | 14-08-2014 @ 13:18 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 110.3kg Squat Warm Ups 180kg x 3 200kg x 1 Bench (Paused) Warm Ups 120kg x 3 140kg x 1 Pull Ups BW x 3 x 3 sets Foam rolling on quads/IT band & triceps Last session done, all easy & quick as it should be. Keeping the intensity a little higher for this last week compared to previous times. | ||
| rob0210 | | 17/8/14 - GBPF All England | 17-08-2014 @ 22:35 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Weighed in at 109.2kg. Made the decision about 6 weeks ago to enter in the 120kg class instead as my training was going pretty well, and didn't want to have to worry about my weight. Squat 1st: 245kg - Good Lift 2nd: 260kg - Good Lift (+10kg comp PB) 3rd: 270kg - Good Lift (+20kg comp PB) Really happy with this, been stuck around 240-250 for a comp squat for ages. 270kg was pretty limit, hit the sticking point and drive my elbows forward and managed to grind it through the sticking point. Bench 1st: 170kg - Good Lift 2nd: 180kg - Good Lift (+5kg comp PB) 3rd: 190kg - Good Lift (+15kg comp PB) Really surprised with this, heaviest I'd gone in training was 180kg. It went up ok, but not as quick as it did today. Planned on going 170/180, debated going 185 or 187.5, then just thought f**k it and asked for 190. Same as squat, it was right on the limit and took pretty much everything to keep it moving. Back cramped up like a mofo after this, spent about 5 minutes stretching it out/doing soft tissue stuff to ease it off before deads. Deadlift 1st: 290kg - Good Lift 2nd: 310kg - Good Lift (= comp PB) 3rd: 320kg - Good Lift (+10kg comp PB) Back held up fine, warm ups weren't as quick as I'd of liked but was fine once I got on the platform. Done 320 in training after some heavy squats, but my back wasn't as mashed then as it was now. Went 310 for a 770kg total, this was the upper end of what I thought I could do. After this just went 320, no issues with maybe another 5kg left. Generally felt pretty strong, but erred on the side of caution as wasn't sure how my back would react. Was fine at the end though. Total - 780kg (+60kg comp PB) Waited years for a total like this, last few years have been really frustrating being stuck around 715-720. Made some progress in the gym with the odd rep PB or an occasional 2.5-5kg PB, but just wasn't able to put it together on the day. Leaning towards staying in the 120s for the Classic, as if I cut the weight I'm pretty much 100% I'll go back up anyway. Plus, I still don't think I can compare with Mike Penn in the 105s yet so it's not worth it in the long term. Not that I have a chance against TC yet, but I have a fair bit of bodyweight to play with and a lot more progress to get out of my current training. I think things will come a lot easier with bodyweight not being a factor. Long term I plan on being in the 105 class, but right now I don't have the strength/muscle mass to be competitive at an international level. | ||
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