Paul Lewandowski's training journal
| PaulLewandowski |  | 18/01/16 Squats | 18-01-2016 @ 21:41 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style squat bar x many 75 x 5 125 x 3 145 x 2 (Belt on) 165 x 1 180 x 1 192.5 x 1 (light wrap) 205 X 3 (Comp tightness) 205 X 3 " " high bar squat no belt 155 X 3 155 X 3 155 X 3 Leg Press 3 X 8 Weighted hyperextensions bw x 8 32.5 X 8 32.5 X 8 32.5 X 8 having to slightly reduce calories even more to make weight in 5 weeks time, luckily im working with less than half the volume I started with. First session back with the squat bar too, tears up your back like a mofo  Onwards & upwards xoxo | ||
| PaulLewandowski | | 20/01/16 bench press | 20-01-2016 @ 22:00 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Tendinitis was in full effect again today, this time stemming from the forearm. Bench press Bar x many 60 x 5 80 x 3 100 x 3 110 x 1 120 x 1 130 x 1 ( up to this point the first rep of each set were done with comp pauses) 137.5 X 3 137.5 X 3 Close grip bench press 120 X 3 120 X 3 Incline press Bar x many 60 x 5 80 x 3 100 x 1 110 X 3 110 X 3 Weighted pull ups 10 X 8 10 X 8 10 X 8 Rope face pulls 3 X 10 Rest between main sets were as long as I needed to feel comfortable to bench again. Calorie deficit finally kicking in, huffing and puffing walking up the hill to my house haha. All part of the game. Onwards & upwards xoxo | ||
| EllD90 | | ... | 20-01-2016 @ 22:09 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Shaping up nicely Paul. Now is the time to get your head in the game and lift the heavy numbers you've worked for! | ||
| PaulLewandowski | | ... | 20-01-2016 @ 22:27 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Spot on bro! Full steam ahead! | ||
| PaulLewandowski | | 22/01/16 deadlifts | 23-01-2016 @ 01:17 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Deadlift 70 x 5 120 x 3 170 x 1 (belt on) 180 x 1 200 x 1 210 x 1 220 x 1 227.5 X 3 227.5 X 3 Stiff legged deadlifts 170 X 3 170 X 3 170 X 3 Bent over barbell rows 105 X 5 105 X 5 105 X 5 Spent time warming up & a nice long stretching session afterwards. 2nd set was a little slow think I took too long between was chatting too much lol. Will continue to do mobility work over the weekend. Finito xoxo | ||
| PaulLewandowski |  | 23/01/16 strict press + accessories | 23-01-2016 @ 17:00 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Strict press Bar x 21 40 x 5 50 x 3 60 x 1 70 x 1 70 X 5 70 X 5 70 X 5 70 X 5 EZ bar curl/ rope push down superset 3 X 10 DB rows 45 X 8 45 X 8 DB external rotations 3 X 10 Weighted sit ups 10 X 10 10 X 10 10 X 10 Weights have all increased on accessory movements. Finito xoxo | ||
| PaulLewandowski | | 25/01/16 squats | 25-01-2016 @ 21:58 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Calorie deficit hasn't been treating me well. Energy was pretty low all day which gave me added anxiety about today's squat session. Comp style squat Bar x many Bar x many (people were benching with the Texas squat bar...) 75 x 5 125 x 3 145 x 3 (belt on) 165 x 2 180 x 1 200 x 1 (wraps on) 212.5 X 3 212.5 X 3 High bar squat no belt Bar x few 70 x 5 120 x 1 160 X 3 160 X 3 160 X 3 Leg press 3 X 8 Weighted hyperextensions BW x 8 35 X 8 35 X 8 35 X 8 Very happy with how the weight moved today on these triples! Felt so much better than last weeks triples. Tired & extatic! Toodles xoxo | ||
| PaulLewandowski | | 27/01/16 bench press | 28-01-2016 @ 00:54 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Bench press Bar x many 60 x 5 80 x 3 100 x 3 110 x 2 120 x 1 130 x 1 135 x 1 (first rep of each set paused up to this point) 140 X 3 140 X 3 Close grip bench press 125 X 3 125 X 3 Incline press 115 X 2 (3rd F) 115 X 1 Weighted pull ups 12.5 X 8 12.5 X 8 12.5 X 8 Face pulls 3 X 10 Tendinitis present but not as bad as the last couple weeks, on the mend :-). Not too bummed about missing incline press was happy to get the main sets of the competition movement. Will adjust incline press numbers for next two sessions. After this week only two training weeks till the meet. Excite | ||
| PaulLewandowski | | 29/01/16 deadlifts | 29-01-2016 @ 23:22 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Conventional deadlift Bar x many 70 x 5 70 x 5 120 x 3 170 x 2 185 x 1 200 x 1 210 x 1 220 x 1 232.5 X 3 232.5 X 3 Stiff legged deadlifts 175 X 3 175 X 3 175 X 3 Bent over barbell rows 107.5 X 5 107.5 X 5 107.5 X 5 Good session :-) . Still on track. Pretty tired, night all xoxo | ||
| PaulLewandowski | | 30/01/16 | 30-01-2016 @ 18:35 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Strict press Bar x 21 40 x 5 50 x 3 60 x 1 65 x 1 72.5 X 5 72.5 X 5 72.5 X 4 72.5 X 4 EZ bar curl/ rope pushdown superset 3 X 10 DB rows 47.5 X 8 47.5 X 8 DB external rotations 3 X 10 Weighted sit ups 10 X 10 10 X 10 10 X 10 Pretty knackered :-) | ||
| PaulLewandowski | | 01/02/16 squats | 01-02-2016 @ 21:15 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style squat Bar x many 75 x 5 125 x 5 145 x 3 165 x 2 185 x 1 (light wraps) 200 x 1 (moderate) 210 x 1 " " 220 X 2 (comp tightness) 220 X 2 " " No belt high bar squat 130 x 1 165 X 1 165 X 1 165 X 1 Leg press 3 X 5 Weighted hyperextensions BW x 8 37.5 X 5 37.5 X 5 37.5 X 5 Ecstatic with today's lifting. Lectures started back up today and pretty much had a full day so was expecting to feel tired. Was feeling especially mobile today so the bare minimum was done for warm up. Could tell by the way the weights were moving that I was going to have a good day. 200 felt like the bar. Got 220 for 2 X 2 which ties my best double & a volume PR. Next week we go heavier! 3 weeks out & peaking nicely. | ||
| EllD90 | | ... | 01-02-2016 @ 22:24 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Brilliant Paul. Reppin 5 plates like a boss. | ||
| PaulLewandowski | | ... | 01-02-2016 @ 23:49 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Cheers bro! | ||
| PaulLewandowski | | 03/02/16 bench press | 03-02-2016 @ 20:42 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Warm up Bench press Bar x many 60 x 5 80 x 5 100 x 3 110 x 2 120 x 1 130 x 1 135 x 1 142.5 X 1 2nd F DB floor press 22.5 X 12 22.5 X 12 22.5 X 12 Hammer curls 12.5 X 12 12.5 X 12 12.5 X 12 Band pull apart's 50+ reps Close grip palms facing handle Lat pull down 3 X 12 Pec dec 3 X 15 Tendinitis finally defeated me today. Could be a combination of this plus the cut. Failed on the second rep of a weight that I have hit for 4 before. Not too bummed, I'll still be good for my goal. Booked in for sports massage to sort this tendinitis out & treated today as a deload session xoxo. | ||
| PaulLewandowski | | 05/02/2016 deadlifts | 05-02-2016 @ 21:06 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Warm up Conventional deadlift Bar x many (stretch) 70 x 5 120 x 3 170 x 1 (belt on) 200 x 1 210 x 1 220 x 1 230 x 1 240 X 2 PB 240 X 2 PB Stiff legged deadlifts 180 X 1 180 X 1 180 X 1 Bent over barbell rows 120 X 3 120 X 3 120 X 3 I could tell by the way 170 moved, today would be a good day . Very happy with how the 240's moved, felt a lot easier than last weeks triples. I am peaking very well. Very pleased. This time last year 240 was my max. | ||
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