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Powerlifting and Strongman Log

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MuscleDemonIconPowerlifting and Strongman Log16-12-2015 @ 19:11 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 16.12.2015 @ 19:30 PM by MuscleDemon
Decided to make a new log for a fresh start. My vices in life are women and alcohol and will try to not overindulge in the future, as I am often disrupting my training flow from the weekend antics.

I will try to not overcomplicate things as I have a tendency to do and just keep training and postings as simple as possible.

Training for powerlifting and strongman with a current emphasis on hypertrophy. Increasing volume at the moment and calories consumed to help with weight gain.

Best lifts in competition in 60kg class:

157.5kg squat - all time 60kg UK raw squat record of any federation.
92.5kg bench
212.5kg deadlift. - Unofficial GPC World record.
462.5kg total. - Unofficial GPC World record.


I have done two strongman competition's and came last or almost in last position. I appreciated I had a massive bodyweight disadvantage but did it for fun and experience. I was glad to complete most of the events though and becoming last is great as it provides motivation to improve. When I get upwards of 70kg then I will see about competing in strongman again and will powerlift in the meantime.

Currently around 64kg bodyweight. 5'4" height.

I stopped caring about relative strength and just going for absolute strength now.
MuscleDemonIcon...16-12-2015 @ 19:16 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 16.12.2015 @ 22:54 PM by MuscleDemon
Wednesday 16th December 2015


Back Squats:
60kg x8.
70kg x8.
80kg x8.
90kg x8. x8. x8.

Incline Dumbbell Press:
8kg x8.
12kg x8.
16kg x8.
18kg x8.
20kg x8.
22kg x8.
24kg x8.

CGBP: (All reps paused 1" off chest)
40kg x10.
50kg x8.
55kg x8. x8.
45kg x12.

Standing EZ bar triceps extensions: (bar weight excluded)
5kg x10.
10kg x10.
12.5kg x10.
15kg x10. x10.

Decline Sit-Ups:
8kg x10.
10kg x10.
12kg x10.
14kg x9. Wanted 10 but failed last rep.
PikefingersIcon...17-12-2015 @ 01:47 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq		Glad to see you're still hitting the weights. I definitely agree that 70kg is a good bodyweight target for you. You would be seriously strong at that weight.

Might have to invite you over for a training seston soon as will be training at home and setting up power rack in garage.

Caught a little shark this evening. Greetings from Florida.
MuscleDemonIcon...22-12-2015 @ 11:31 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Pikefingers said:Glad to see you're still hitting the weights. I definitely agree that 70kg is a good bodyweight target for you. You would be seriously strong at that weight.

Might have to invite you over for a training seston soon as will be training at home and setting up power rack in garage.

Caught a little shark this evening. Greetings from Florida.


Training at yours followed by beers and food would be brilliant.

Well done on the catch. Hope to see you soon Robmeister.
MuscleDemonIcon...22-12-2015 @ 11:36 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Grateful to train again today after a run of night shifts at work.


Tuesday 22nd December 2015


Back Squats:
60kg x8.
70kg x8.
75kg x8.
80kg x8.
85kg x8.
90kg x8.
92.5kg x8. x12.

Bench Press:
50kg x8.
60kg x8.
65kg x8.
70kg x8.

Standing EZ bar triceps extensions: (bar weight excluded)
5kg x10.
10kg x10.
15kg x10.
17.5kg x10. Personal best x10.

Cable Rope Pushdowns:
15kg x10.
20kg x10.
20kg & 5lbs x10.
25kg x10.
25kg & 5lbs x10.
30kg x10.

Cable Handle One arm Pushdowns:
10kg x10.
10kg & 5lbs x10.
15kg x10.
MuscleDemonIcon...23-12-2015 @ 10:43 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Wednesday 23rd December 2015


Deadlifts:
40kg x8.
60kg x8.
80kg x8. x8. x8.

Incline Dumbbell Press:
8kg x10.
12kg x10.
16kg x8.
20kg x8.
24kg x8.
26kg x8.
28kg x8.

Barbell Rows:
30kg x10.
40kg x8.
45kg x8.
50kg x8. x8.

Decline Sit-Ups:
8kg x10.
10kg x10.
12kg x10.
14kg x10.
matthewvcIcon...23-12-2015 @ 11:05 
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‘downsizing’
Member 5704, 3220 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq		Good to see you back. 70kg is a sensible target to allow an easy cut for 67.5kg class.
MuscleDemonIcon...28-12-2015 @ 12:32 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Monday 28th December 2015


Log Press: (IFSA Spec)
47.3kg x8. x8. x8. x8.

Barbell Upright Rows:
25kg x8.
30kg x8. x8.
35kg x8. x8.

Barbell Shrugs:
45kg x8.
55kg x8.
65kg x8 x8. x8.
MuscleDemonIcon...28-12-2015 @ 12:33 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
matthewvc said:Good to see you back. 70kg is a sensible target to allow an easy cut for 67.5kg class.



Hi Matthew, that is exactly my plan.

When are you competing next?
MuscleDemonIcon...30-12-2015 @ 11:52 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Wednesday 30th December 2015


Back Squats:
60kg x8.
67.5kg x8.
85kg x8.
90kg x8.
92.5kg x8.
95kg x8. x10.

Jumped from 67.5kg to 85kg by mistake.

Bench Press:
52.5kg x8.
60kg x8.
67.5kg x8.
72.5kg x8.

Cable Rope Pushdowns:
15kg x8.
20kg x8.
25kg x8.
30kg x8.
35kg x8.
35kg & 5lbs x8.
40kg x8.

Standing EZ bar triceps extensions: (bar weight excluded)
5kg x10.
10kg x8.
15kg x8.
20kg x8. Personal best
15kg x8.

Decline Sit-Ups:
8kg x8.
12kg x8.
14kg x8.
16kg x8. x8.
MuscleDemonIcon...30-12-2015 @ 23:52 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Bodyweight at end of day before sleep; 65.9kg.
MuscleDemonIcon...31-12-2015 @ 12:42 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Thursday 31st December 2015


Log Press: (IFSA Spec)
47.3kg x8.
49.8kg x8. x10. x12.
MuscleDemonIcon...02-01-2016 @ 13:10 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Saturday 2nd January 2016


Deadlifts:
60kg x5.
80kg x5.
100kg x5.
120kg x3.
130kg x3.
140kg x3.
150kg x3.

Incline Dumbbell Press:
10kg x8.
14kg x8.
18kg x8.
22kg x8.
26kg x8.
28kg x8. x10.

Barbell Rows:
30kg x8.
40kg x8.
50kg x8.
55kg x8.
60kg x8.
PikefingersIcon...02-01-2016 @ 17:32 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq		Congrats on the bodyweight PB.

Do you have any specific strength targets that you're focusing on at the moment? Maybe some kind of rep Pbs if you're focusing on hypertrophy? 180 deadlift for 8-10, 140 squat for 6, 80 bench for 8?
MuscleDemonIcon...03-01-2016 @ 20:02 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Pikefingers said:Congrats on the bodyweight PB.

Do you have any specific strength targets that you're focusing on at the moment? Maybe some kind of rep Pbs if you're focusing on hypertrophy? 180 deadlift for 8-10, 140 squat for 6, 80 bench for 8?


I don't have any specific targets and would like to get all round strong and balanced. I believe I need to do develop the trunk further to support the structure.

180kg 8-10 rep deadlift would be extremely difficult and currently well out of reach. I managed 140kg x5 back squat a few months ago, will work up to it again and hopefully beyond. 80kg bench x8 I did for a few sets a few months ago, Including a session managed 100kg x3 without a spot. I do notice how my bench has declined recently though, partly due to doing it following high rep squats which exhaust me.

Training grinds to a halt now as whilst I was pressing the log press overhead this morning I fell over and the weight dropped on my face. Resulting in a likely nasal fracture... I have to go back to A&E next week once the inflammation dies down so they can assess the full damage and see if I need an operation to the nose. I had sutures to my nostril and sutures to my chin. My nose is blocked and I can only breathe through my mouth at the moment and it hurts to talk or eat.

Face is still swollen and slight ongoing nose bleed with continued pain in the area and rest would be sensible at this time.

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