Matt Ward's Powerlfting Journey
| strengthathlete |  | Week Two Session One Bench Day | 30-11-2015 @ 21:32 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Post Edited: 30.11.2015 @ 21:32 PM by strengthathlete Week Two Session One Bench bar 2x10 1x5 on 50kg Work Sets 8x3 on 75kg, Notes: really trying to work on form and work hard to keep really tight, still some work needed to master this and it will make a huge difference. Lost line a couple of times. Vids to follow BOR's 1x10 on 60kg 1x10 on 60kg 1x10 on 50kg 1x10 on 50kg Tricep Skull Crushers 2x10 on 10kg right arm 2x10 on 10kg left arm 2x10 on 14kg right arm 2x10 on 14kg left arm 1x10 on 16kg right arm 1x10 on 16kg leff arm Dumbbell Flys 2x10 on 12kg 1x10 on 14kg 1x10 on 16kg ( This of course on each arm,) Shoulder Press 1x20 on 18kg right arm 1x20 on 18kg left arm 1x10 on 20kg right arm 1x10 on 20kg left arm 1x10 on 24kg left arm 1x10 on 24kg right arm 1x8 on 26kg on right arm 1x8 on 26kg left arm Finished with some bicep work various weights Some abdominal crunches as well 3 sets of 10 on various weight increasing it. | ||
| strengthathlete | | Week Two Session Two Squat Day | 02-12-2015 @ 21:05 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Post Edited: 02.12.2015 @ 21:07 PM by strengthathlete Week Two Session Two Squats: bar 2x10 1x5 on 60kg 1x3 on 100kg Work Sets 5x10 on 115kg Videoed 1st,3rd,5th Set Sumo Dead-Lifts 75kg 3x2 95kg 3x3 Work Sets 1x3 on 110kg 1x3 on 120kg 1x3 on 130kg This felt pretty good actually. SLDL's 1x5 on 60kg 5x10 on 100kg Back Extensions 5x10 on bw Abdominal Crunches 3x10 on 20kg | ||
| strengthathlete | | Week Two Session Three Bench Day & Assistances | 03-12-2015 @ 21:30 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Post Edited: 03.12.2015 @ 21:32 PM by strengthathlete Week Two Session Three Bench with assistances bar 2x10 on bar 1x5 on 45kg 1x5 on 60kg 1x3 on 85kg Work Sets 1x5 on 90kg (Paused) 1x5 on 100kg 1x5 on 100kg 1x5 on 100kg Floor Press 1x4 on 60kg 1x2 on 70kg Work Sets 3x5 on 90kg Tricep Pushdowns 2x10 on 28.75kg 1x10 on 33.75kg 1x10 on 33.75kg 1x10 on 31.25kg Dumbbell Rows 4x10 on 30kg Right arm 4x10 on 30kg left arm abdominal Crunches 3x10 on 30kg Hammer Curls 5x10 on 12kg Dumbbell Flys 4x10 on 10kg  | ||
| strengthathlete | | Week Two Session Four Dead-Lift Day | 04-12-2015 @ 21:54 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Two Session Four Deadlift day- with assistances Dead-Lifts 1x5 on 70kg 1x5 on 70kg 1x3 on 100kg 2x2 on 125kg 1x2 on 155kg 1x1 on 170kg Work Set: 1x5 on 185kg Drop set 1x10 on 150kg Notes: These weights are gradually feeling faster and faster, I have without doubt never repped on 185kg so effortlessly really think I could of done 10 reps on that weight or even on 190 plus. Front Squats: bar x10 1x5 on 60kg work Sets: 1x3 on 97.5kg 1x3 on 120kg Vid 1x3 on 112.5kg SlDL 1x10 on 100kg 1x10 on 100kg 1x10 on 100kg 1x10 on 70kg 1x10 on 70kg Had to lower the weight just to finish the sets so drained lol. "Got to Man up" Back Extensions 5x10 on bw Abdominal crunches 3x10 on 25kg Notes: Very pleased and looking forward to coming weights, I am feeling pretty good especially on the dead- lifts at the moment and speed will only get better bring on the weight and the reps.  | ||
| strengthathlete | | Week Three Session One Squat Day | 07-12-2015 @ 20:02 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Three Session One ( Time gets tough now but it's not worth getting if it's easy) Squats bar x10 1x5 on 60kg 1x3 on 100kg 1x2 on 120kg 1x1 on 140kg Work Sets: ( 4x6 on 152.5kg) 1x6 on 152.5kg 1x6 on 152.5kg 1x6 on 152.5kg 1x6 on 152.5kg B) Pasused Squats ( Work sets below) 1x6 on 120kg 1x6 on 120kg 1x6 on 120kg 1x6 on 120kg SLDL's 1x5 on 60kg 1x5 on 80kg Work Sets: 1x10 on 100kg 1x10 on 100kg 1x10 on 100kg 1x10 on 100kg Good Mornings bar x10 5x10 on 40kg Abdominal Crunches 3x10 on 25-30kg Some side bends to finished. This week will only get tougher, lets bring it on can't wait. https://www.youtube.com/watch?v=vxdLjw5mHmY https://www.youtube.com/watch?v=r1b75uv0cjU https://www.youtube.com/watch?v=gGA7HuEd3Mw https://www.youtube.com/watch?v=MEGTmmmO_oU | ||
| strengthathlete | | Week Three Session Two Bench Day with Assistances | 08-12-2015 @ 20:38 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Three Session Two Bench Day bar 2x10 1x5 on 50kg 1x2 on 75kg 1x2 on 85kg 1x1 on 95kg Paused Work Sets: ( 4x5 on 100kg Paused) 1x5 on 100kg 1x5 on 100kg 1x5 on 100kg 1x5 on 100kg Last rep wasn't very long pause hey ho. Wider Bench 1 inch wider than normal 3x5 on 85kg Paused Paused Single arm Rows 3x8 on 32kg Right arm 3x8 on 26kg Right arm 2x8 on 26kg Left arm 3x8 on 20kg Left arm Dumbbell Tricep Extensions 4x12 on 14kg 1x12 on 14kg 1x12 on 14kg This of course was on each arm. Seated Dumbbell Press 6 Sets of 8 on 16kg each arm (Just keeping this light as shoulders very sore) Hammer Curls 4x8 on 14kg 2x8 on 14kg Each arm, Very pumped and happy session lots of volume and got to be ready for Friday session. https://www.youtube.com/watch?v=bKwhLprgLwU https://www.youtube.com/watch?v=mMwYcH-kdnk https://www.youtube.com/watch?v=gn6bJkrLfhM https://www.youtube.com/watch?v=K7J657D0PhU | ||
| strengthathlete | | Week Three Session Three Dead- Lift Day | 11-12-2015 @ 22:23 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Three Session Three Dead-lift Day Notes: My back was tweaky tonight got to be careful but thankfully did some of what was necessary. Dead lifts 1x5 on 70kg 1x3 on 100kg 1x2 on 125kg x2 1x2 on 155kg 1x1 on 175kg Work Sets: 3x4 on 195kg vids to follow probably some pr for reps and sets. Speed was not on point nor was form felt off, back was really sore tonight even warming up on 70kg so I am very concerned. 4inch Block Pulls 2x4 on 180kg Leg Curls 6x10 on various weight increasing. One more session to go before end of week 3. Then need a big de-load for week four to let my body recover. | ||
| strengthathlete | | Week Three Session Four Bench Day with assistances | 12-12-2015 @ 17:57 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Three Session Four: Bench bar x2 x10 1x5 on 40kg 1x1 on 60kg 1x3 on 80kg 1x1 on 90kg 1x1 on 100kg Work Sets: 1x4 on 110kg PR 1x4 on 110kg PR 1x4 on 105kg PR Close Grip 2x4 on 95kg Iso Lateral Rows 6x12 on 40kg right arm 6x12 on 40kg Left arm Hammer Curls 6x12 on 12kg right arm 6x12 on 12kg left arm Dumbbell Tricep Extensions 6x12 on 12kg right arm 6x12 on 12kg left arm Dumbbell Shoulder press 5x10 on various weight think it was 16-18kg. | ||
| strengthathlete | | ... | 12-12-2015 @ 20:31 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | https://www.youtube.com/watch?v=-7YkQtPhU0M https://www.youtube.com/watch?v=m9OvAUROc9k https://www.youtube.com/watch?v=saTwmAMtJlk | ||
| strengthathlete | | Week Four Session One Bench Day with Assistances | 14-12-2015 @ 18:53 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Four session One Bench Day with assistances Bench CLOSE GRIP: bar x10 1x10 on 45kg 1x5 on 55kg 1x5 on 65kg 1x1 on 80kg Work Sets: ( Close Grip) 2x6 on 87.5kg paused 2x6 on 90kg paused Floor Press: 1x5 on 50kg 1x4 on 100kg 1x6 on 90kg 1x6 on 80kg 1x6 on 80kg Dumbbell Tricep extensions 6x12 on 10kg right 6x12 on 10kg left Single Arm Dumbbell Rows 6x8 on 30kg right arm 6x8 on 30kg left arm Hammer Curls 6x8 on 10kg each arm Dumbbell Shoulder Press 6x8 on 16kg right arm 6x8 on 16kg left arm Abdominal Crunches to finish 3x10 on 25kg. Notes:Very happy today pretty tired from benching on Friday but did what was necessary and onwards and upwards I think. next week onwards my training needs to be 100% focused. | ||
| strengthathlete | | Week Four Session Two Squat Day | 15-12-2015 @ 19:44 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Four Session Two: Squat day with assistances: Squats: bar x10 1x5 on 60kg 1x3 on 100kg 1x2 on 120kg 1x1 on 140kg Work Sets ( 4x5 on 162.5kg) Sets and Reps PR's 1x5 on 162.5kg 1x5 on 162.5kg 1x5 on 162.5kg 1x4 on 162.5kg Front Squats: 1x5 on 60kg 1x3 on 80kg 1x1 on 120kg Work Sets 3x5 on 120kg 1x5 on 120kg 1x5 on 120kg 1x5 on 120kg SLDL's 1x10 on 90kg 1x10 on 90kg 1x10 on 90kg 2x10 on 100kg Abdominal crunches 3x10 on 25kg 1x 10 on 30kg Bicep Work 1x10 on 22.5kg 1x10 on 25kg Video's to follow. | ||
| strengthathlete | | Week Four Session Three and Four Deadlift Day with assistances & Bench Day | 19-12-2015 @ 10:10 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Four Session Three ^ Four Stationary Bike 10 Minutes Dead-lifts bar x10 2x5 on 75kg 1x3 on 105kg 1x2 on 125kg 1x2 on 145kg Work Sets ( 4x6 on 170kg 76%) 1x6 on 170kg 1x6 on 170kg 1x6 on 170kg 1x6 on 170kg Deficit Dead-lifts: ( 2inch Roughly) 1x6 on 155kg Vid 1x4 on 155kg 1x6 on 145kg beltless and non hook grip hand forward. Hamstring curls 6x8 on 15kg right leg 6x8 on 15kg left leg Bench bar x10 1x5 on 40kg 1x5 on 65kg 1x2 on 85kg Work Sets: 4x5 on 100kg Paused 1x4 on 100kg 1x4 on 100kg 1x4 on 100kg 1x4 on 100kg 1 Inch wider grip bench press 3x5 on 90kg paused. Dumbbell Tricep Extensions 6x8 on 12kg each arm BOR's 6x8 on 50kg Dumbbell Shoulder Press 3x8 on 20kg right arm 3x8 on 20kg left arm 1x8 on 16kg right arm 1x8 on 16kg left arm Abdominal crunches 3x10 on 25kg Side Bench Several sets on 15kg each arm. Notes: Very happy with session and looking for to one more heavy week before de-load. | ||
| strengthathlete | | Week Five session One Bench Day with assistances | 21-12-2015 @ 19:18 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Five Session One Bench Day with assistances Bench: bar x 3x10 1x5 on 45kg 1x5 on 70kg 1x2 on 80kg 1x1 on 90kg 1x1 on 100kg Work Sets : 3x4 on 110kg PR ALERT 1x4 on 110kg paused 1x4 on 110kg paused 1x4 on 110kg paused Last rep was a grinder but think I had it myself. Notes: Felt fairly pleased with this, big PR and think I have a 130 here now. Close Grip Bench 2x4 on 90kg Paused Single Arm Dumbbell Rows (Paused) 4x8 on 30kg right arm 4x8 on 30kg left arm 2x8 on 34kg right arm 2x8 on 34kg left arm Dumbbell Tricep Extensions 6x8 on 16kg right arm 6x8 on 16kg left arm Hammer curls 6x8 on 12kg Dumbbell shoulder Press 6x8 on 16kg right arm 6x8 on 16kg left arm Abdominal crunches 3x10 on 25-30kg Side Bends several sets on 15kg each arm to finish very pleased with session. | ||
| strengthathlete | | Week Five Session Three Bench Day with assistances | 24-12-2015 @ 21:02 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Five Session Three Tuesday 23rd December Bench bar 3x10 1x5 on 40kg 1x5 on 60kg Work Sets: ( Close Grip Bench Press) 1x6 on 90kg 1x6 on 90kg 1x6 on 90kg 1x6 on 90kg Floor Press bar x 2x10 1x5 on 60kg 1x6 on 90kg 1x6 on 90kg 1x6 on 90kg 1x6 on 80kg Dumbbell Tricep Extensions 6x8 on 14kg right arm 6x8 on 14kg left arm BOR's 5x10 on 50kg Hammer curls: 2x8 on 16kg right arm 2x8 on 16kg left arm 4x8 on 12kg right arm 4x8 on 12kg left arm Dumbbell Shoulder Press 2x8 on 22kg left arm 2x8 on 22kg right arm 4x8 16kg right arm 4x8 on 16kg left arm Abdominal crunches 3x10 on 30kg side Bends 3x10 on 15kg each arm | ||
| strengthathlete | | Week Five Session Four Dead-Lift Day Christmas Even special 24.12.2015 | 25-12-2015 @ 12:09 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Five Session Four: ( Christmas Eve Special) Dead-Lift day 2x5 on 70kg 1x5 on 100kg 2x2 on 120kg 1x3 on 150kg 1x1 on 170kg WorK sets: 82% of my current 1rm (4x5 on 185kg) 1x5 on 185kg 1x5 on 185kg 1x5 on 185kg 1x5 on 185kg Paused Dead-lifts 3x5 on 140kg Leg Curls 6x8 on 15kg right leg 6x8 on 15kg left leg Notes: Very happy as brought a day or to forward, and it was probably reps and set PRs. Nice de-load next week very much needed to me thinks. | ||
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