Paul Lewandowski's training journal
| PaulLewandowski |  | Paul Lewandowski's training journal | 16-12-2015 @ 20:45 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Please ignore boring thread name, no energy to think tonight  Comp: GPC south west qualifier 21st of feb 2016 Goals: 240kg squat 155+ bench press 260+ deadlift Successfully execute a water cut. | ||
| PaulLewandowski | | 16/12/16 bench press | 16-12-2015 @ 20:48 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Competition style bench press 107.5kg 2X10 Close grip bench press 97.5kg 2X10 Incline press 85kg 2X8 (run out of gas) Pull ups 3X10 BW Face pulls 3X12 Time to load up on pizza and other fun treats. Xo | ||
| EllD90 |  | ... | 17-12-2015 @ 12:30 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Good man | ||
| PaulLewandowski | | 18/12/15 deadlifts | 18-12-2015 @ 17:49 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Conventional deadlifts Bar X many 60 X 5 100 X 5 140 X 2 (belt on) 160 X 4 180 X 10 180 X 10 followed by a long rest to regain consciousness... Damn I hate cardio lol Stiff legged deadlifts 145 X 5 145 X 5 145 X 5 Bent over rows 85 X 8 85 X 8 85 X 8 Food time | ||
| EllD90 | | ... | 18-12-2015 @ 18:21 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Stacked | ||
| PaulLewandowski | | 19/12/15 strict press + accessories | 19-12-2015 @ 16:59 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 19.12.2015 @ 17:00 PM by PaulLewandowski Strict pressBar x many 40 x 5 50 x 4 55 x 8 55 x 8 55 x 8 55 x 8 2 mins rest between sets EZ bar curl / rope push down superset 3X12 DB rows 30 x 10 30 x 10 DB external rotations 3x12 Weighted sit ups 3 x 12 My strict press is comparatively weak to my bench press, hopefully my bench will improve along with my pressing. Session done & dusted in under an hour. | ||
| EllD90 | | ... | 19-12-2015 @ 22:57 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Mirin sit ups | ||
| PaulLewandowski | | 21/12/15 squat day | 21-12-2015 @ 20:59 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Competition style squat Bar X many 60 X 5 100 X 4 140 x 2 (belt on) 160 X 1 (light wraps) 162.5 X 8 " " 162.5 X 8 " " High bar squats (no belt) 135 X 5 135 X 5 135 X 5 Leg press 3 plates each side 3X10 GHD 25kg bar 3X10 Pooped.. Pizza time lol | ||
| PaulLewandowski | | 23/12/15 bench press | 23-12-2015 @ 19:50 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 23.12.2015 @ 19:50 PM by PaulLewandowski Bench pressBar x many 60 x 5 60 x 5 80 x 5 100 x 4 112.5 X 8 112.5 X 8 Close grip 100 X 8 100 X 8 Incline Bar x many 60 x 5 80x 3 87.5 X 8 87.5 X 8 Chin ups BW + 2.5kg 3X10 Face pulls 3X12 Training feeling good  | ||
| PaulLewandowski | | 24/12/15 deadlift day | 24-12-2015 @ 16:06 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Came in to deadlift today a day early, still stiff as f**k from Monday's session. Conventional deadlift Bar x many 60 x 5 100 x 3 140 x 3 160 x 1 185 X 8 185 X 8 Stiff legged deadlifts 147.5 X 5 147.5 X 5 147.5 X 5 Bent over barbell rows 90 X 8 90 X 8 90 X 8 Polished of with a cheeky nando's. Merry Christmas all! | ||
| PaulLewandowski | | 26/12/15 strict press | 26-12-2015 @ 16:35 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Strict press Bar x 10 40 x 5 50 x 3 57.5 X 8 57.5 X 8 57.5 X 8 57.5 X 8 Tied volume PR next week looking to break it. EZ bar curl/ rope pushdown superset 3X12 DB rows 32.5 2X10 DB external rotations 5 3X12 Weighted sit-ups 5 3X12 weight behind head, will increase weight next session Good start to the training cycle, have been working around a recurring calf injury that has flared up again and have been neglecting stretching. Lower body is getting increasingly tight. So will add my stretching regiment back on off days | ||
| PaulLewandowski | | 28/12/15 squats | 28-12-2015 @ 20:55 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style squat Bar x many 60 x 5 100 x 4 140 x 3 (belt on) 160 x 2 (light wraps on) 167.5 X 8 " " 167.5 X 8 " " Followed by 10 min coma No belt high bar squats 140 X 5 140 X 5 140 X 5 Leg press 3 X 10 GHD 3 X 10 Squats today felt the best they have felt in ages . Coma was inevitable. Looking forward to dropping the reps to 5's next week. | ||
| PaulLewandowski | | 30/12/15 bench press | 30-12-2015 @ 21:01 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Was forced to train at the local commercial gym today, was an experience to say the least. Comp style bench press Bar x 10 60 x 5 80 x 5 90 x 4 100 x 3 110 x 1 117.5 X 8 117.5 X 8 Almost died on the first set. Used leg drive and slid down the bench, lost my arch, started benching into the uprights and lower back cramped up. Still got the reps but was more tiring than planned. Training partner had adhesive rubber mat, that was used for following sets. Close grip 105 X 5 105 X 5 Incline press Bar x few 60 x 5 80 x 3 90 X 7 90 X 5 Was knackered after the top sets. Pull ups BW + 5kg 3 X 10 Face pulls 3 X 12 Never want to go back there again lol. Luckily will be going back to my well equipped uni gym on sunday. Xoxo | ||
| PaulLewandowski | | 2/12/16 deadlifts | 02-01-2016 @ 23:50 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Falling a little behind with training due to gym times & New Years but will catch up :-). Deadlifts Bar x many 60 x 4 100 x 3 140 x 3 (belt on) 180 x 2 195 X 8 195 X 8 Some nasty form break down on last set but I'll let it pass. I'm tired and this is a PB. Stiff legged deadlifts 155 X 5 155 X 5 155 X 5 Was meant to do rows but the gym closed, will add them on to next session! | ||
| PaulLewandowski | | 04/01/16 squats | 04-01-2016 @ 20:54 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style squat Bar x many 60 x 4 100 x 3 140 x 2 (belt on) 160 x 2 172.5 x 1 182.5 X 5 (wraps on) 182.5 X 5 " " Still felt a little frazzled from deadlifting on Saturday. Weight didn't move as effortlessly as I would have liked but form remained consistent through out & nice to have a little less volume High bar squat no belt 145 X 3 145 X 3 145 X 3 Leg press 3 X 8 GHD 3 X 8 Feeling very tight from Saturday, round the hips, adductors etc. may book in for sports massage. Still behind on training so adding an extra session tomorrow. All in all a pleasant session | ||
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