Rob's Powerlifting Journal
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| rob0210 |  | 25/6/15 - Squat/DL | 25-06-2015 @ 12:13 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.2kg Squat Warm Ups 170kg x 2 @ 6 190kg x 2 @ 7 210kg x 2 @ 8 210kg x 2 @ 8 210kg x 2 @ 8 DL w/ 1 chain per side Warm Ups 220kg x 2 @ 7 Added Chain 220kg x 2 @ 7 240kg x 2 @ 8 Pleased with the squat, filmed all the sets and happy with the speed. Last year I was doing doubles at 220-225 working on speed, and my squat was around 270 at that point. Nowhere near 270 at the moment but I think 210-215 is doable for the doubles. Doing the Greater London comp on July 25th, see how it plays out this time. | ||
| rob0210 | | 26/6/15 - Bench | 26-06-2015 @ 14:45 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 106.5kg Floor Press Warm Ups 140kg x 2 @ 7 150kg x 2 @ 8 160kg x 2 @ 8 | ||
| rob0210 |  | 28/6/15 - Squat/DL | 28-06-2015 @ 21:28 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Post Edited: 28.06.2015 @ 22:28 PM by rob0210 Morning BW: 106.6kgSquat w/ Reverse Bands (-35 at bottom/ -0kg at top Warm Ups 220kg x 2 @ 7 235kg x 2 @ 8 245kg x 2 @ 9 250kg x 2 @ 9 255kg x 2 @ 9.5 240kg x 2 @ 8 240kg x 2 @ 8.5 240kg x 2 @ 9 DOH Axle Rack Pull Warm Ups 120kg x 3 @ 7 130kg x 3 @ 8 140kg x 3 @ 9.5 135kg x 3 @ 8 135kg x 3 @ 8.5 135kg x 3 @ 8.5 135kg x 3 @ 8.5 135kg x 3 @ 8.5 Felt really good going into this. Band set up was a bit different than before, took a bit more off at the bottom but went slack about 2/3 of the way up. Work sets all felt heavy and I was finding it really hard to keep my chest up. Losing my upper back tightness is my biggest issue right now, its making it really hard to get consistent depth. I'm hoping handling the heavier weight with this session will help, but there's some big technical issues too. Feels like I'm relearning how to squat! Always something... | ||
| rob0210 | | ... | 30-06-2015 @ 20:17 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 29/6/15 - Bench Comp Bench Press Warm Ups 140kg x 3 @ 7 150kg x 2 @ 7.5 160kg x 2 @ 8.5 165kg x 2 @ 9.5 167.5kg x 2 @ 10 160kg x 2 @ 9 160kg x 1 @ 9 - Lost the line a bit and decided to leave it Voodoo floss on elbows Rumble roller on upper/middle/lower back Would have liked 170 for a double but played it safe. Elbows beginning to nag a bit afterwards. 30/6/15 - Squat HB Squat Warm Ups 170kg x 3 @ 7 190kg x 3 @ 8 200kg x 3 @ 8 200kg x 3 @ 8.5 200kg x 3 @ 8.5 Voodoo floss on elbows Rumble roller on mid/lower back Comfortable enough. | ||
| rob0210 | | 2/7/15 - Squat/DL | 02-07-2015 @ 22:06 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 106.6kg Squat Warm Ups 190kg x 2 @ 7 210kg x 2 @ 8 210kg x 2 @ 8 210kg x 2 @ 8 210kg x 2 @ 8 210kg x 2 @ 8 210kg x 2 @ 8 230kg x 2 @ 9 DL w/ 1 chain per side Warm Ups 220kg x 1 @ 7 240kg x 1 @ 8 250kg x 1 @ 8 260kg x 1 @ 8.5 270kg x 1 @ 8.5 280kg x 1 @ 9 290kg x 1 @ 9 300kg x 1 @ 10 Great session, feel like I'm beginning to get back on track. Deadlift was strange, had 270 as my target considering its not been going that great recently. Still felt slow warming up though hence the 10kg jumps, just didn't get any slower! Think I've still got a bit more to come too as I peak. Videos are on my instagram , reesy0210. | ||
| rob0210 | | 3/7/15 - Bench | 03-07-2015 @ 17:46 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 106.0kg Comp Bench Warm Ups 140kg x 2 @ 7 150kg x 2 @ 8 150kg x 2 @ 8 150kg x 2 @ 8 150kg x 2 @ 8 150kg x 2 @ 8 Comp Bench w/ Yellow Slingshot 150kg x 2 @ 7 160kg x 2 @ 8 170kg x 2 @ 8.5 175kg x 2 @ 9 Didn't feel particularly fresh after yesterday but the 150s moved well enough. Elbow tendinitis beginning to flare up by the end though. | ||
| rob0210 | | 4/7/15 - Squat/DL | 04-07-2015 @ 21:36 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 105.7kg Squat w/ Reverse Blue Bands (-30kg @ bottom / -0kg @ top) Warm Ups 200kg x 1 @ 7 Added Bands 220kg x 1 @ 7 240kg x 1 @ 7 250kg x 1 @ 8 260kg x 1 @ 9 270kg x 1 @ 10 255kg x 1 @ 9 255kg x 1 @ 10 DOH Axle Block Pull (Above knee) Warm Ups 110kg x 2 @ 7 130kg x 2 @ 8 140kg x 2 @ 9 145kg x 2 @ 10 135kg x 2 @ 8.5 135kg x 2 @ 8.5 135kg x 2 @ 9 135kg x 2 @ 9.5 135kg x 2 @ 10 Forgot I had something planned for tomorrow so had to squat again today if I wanted to get it done, 4th time in 7 days! Squat is really starting to come on now, feeling good technically. Was able to keep my upper back shape much better than last week too. Lower body is pretty battered now, got a couple days off to recover though. | ||
| rob0210 | | 7/7/15 - Bench/Squat | 07-07-2015 @ 19:30 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.8kg Bench Warm Ups 150kg x 2 @ 7 160kg x 1 @ 8 170kg x 1 @ 9 175kg x 1 @ 9.5 180kg x 1 @ 10 170kg x 1 @ 9.5 170kg x 1 @ 9.5 170kg x 1 @ 9.5 170kg x 1 @ 10 HB Squat Warm Ups 180kg x 3 @ 8 200kg x 1 @ 8 Lower back was really tight after bench so cut it short on squats. Probably should have squatted first but wanted to push the bench a bit while my elbows were feeling ok. Happy enough with the 180, felt better than last week so think there might be another another few kg to come with a taper. | ||
| rob0210 | | 9/7/15 - Squat/DL | 09-07-2015 @ 22:30 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 106.6kg Squat Warm Ups 205kg x 2 @ 7 225kg x 2 @ 7.5 225kg x 2 @ 7.5 225kg x 2 @ 7.5 225kg x 2 @ 7.5 225kg x 2 @ 8 225kg x 2 @ 8 245kg x 1 @ 9 DL Warm Ups 270kg x 1 @ 7 270kg x 1 @ 8 280kg x 1 @ 8.5 280kg x 1 @ 8.5 290kg x 1 @ 9 300kg x 1 @ 9.5 320kg x 1 @ 9.5 Best session in ages, squat is feeling really good right now. Feels light on my back and technique is much more natural than it has been. RPE on deadlift is a little bit skewed, I don't feel like I could rep 270+ very well but there's plenty of room to go up for singles. Was pretty calm for the 300 but some music and psyche had 320 come up just as well. Set up a bit close and lost my shape a touch in the middle, speed and grip were good considering the weight. | ||
| DrD | | ... | 10-07-2015 @ 10:07 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Training's looking great Rob, you lifting at the All England this year? | ||
| rob0210 | | ... | 10-07-2015 @ 19:58 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | DrD said:Training's looking great Rob, you lifting at the All England this year? Cheers Duncan, coming together a bit now I've started to peak. Not this year, I'm doing a divisional in a few weeks but after that I'm focusing everything on being at 100% for the British in October. | ||
| rob0210 | | 10/7/15 - Bench | 10-07-2015 @ 20:03 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 105.7kg Comp Bench Warm Ups 140kg x 2 @ 7 160kg x 2 @ 8 160kg x 2 @ 8 160kg x 2 @ 8.5 160kg x 2 @ 9 160kg x 2 @ 9.5 Comp Bench w/ Yellow Slingshot 160kg x 1 @ 7 170kg x 1 @ 8 180kg x 1 @ 9 180kg x 1 @ 9 180kg x 1 @ 9 Tired but strong, yesterday took it out of me I think. Wanted 6 sets at 160 but fatigue kicked in quick, the 180s with the slingshot were decent enough though. | ||
| rob0210 | | ... | 10-07-2015 @ 20:03 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Post Edited: 10.07.2015 @ 20:04 PM by rob0210 . | ||
| deleted2_20210523 | | ... | 12-07-2015 @ 13:26 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| rob0210 | | ... | 12-07-2015 @ 23:02 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | kirkynick said: So what's the thinking behind box squatting over squatting? I realise it may be position dependent and time of season dependent, but what would be a typical day / week for the players in regard to exercises/sets/reps/tonnage and frequency? Is leg strength emphasised above everything else? How about the ratio of pulling to pushing exercises? Biggest thing is that it helps a lot with keeping ROM consistent. Some guys maybe have back issues so range has to be limited, and some just tend to decrease their range as the weight goes up. The box takes care of that. The aim is to develop lower body strength, so it's picking the best method for that. We had good success with the box squat so we stuck with it. I know some teams that have access to a leg press may do that with some of their players, some only front squat. A lot of it is down to the coaches' preference, there's no 'right' way. Too many factors to say. We tended to work in 3 week waves, with the first week being higher volume/lower intensity (65~70%), 2nd week being medium volume/slightly higher intensity (~80-85%), and the 3rd week either a deload or a heavy week, so low volume/high intensity (3rm/2rm/1rm). Lower body was mainly box squat for forwards, maybe with a variation (band/chain/longer pause etc), same for upper body with variation on bench press (w/chain/floor press etc). Upper body pulling was trained with a bit more volume and lower intensity compared to upper body pressing. Not at all. It's important, I'd say more so for the forwards than the backs, but there are other qualities that are more important than strength in terms of improving a player's performance. | ||
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