Paul Lewandowski's training journal
| PaulLewandowski |  | 10/06/2016 deadlifts + front squats | 10-06-2016 @ 17:22 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Conventional deadlift 60 x 5 100 x 3 140 x 3 180 x 1 200 x 1 220 x 1 230 X 2 242.5 X 1 242.5 X 1 Front squat 60 x 3 100 x 2 107.5 X 4 107.5 X 4 107.5 X 4 Lying leg curl 30 X 10 30 X 10 30 X 10 Plank 3 X 45 seconds Last heavy deadlift session before comp. weights moved okay, form held up well | ||
| PaulLewandowski | | 11/06/2016 bench press | 11-06-2016 @ 16:50 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Bench press Bar x 10 60 x 5 100 x 3 110 x 2 120 x 1 130 x 1 135 X 2 135 X 2 Slingshot bench 150 X 2 150 X 2 JM press 70 X 8 70 X 8 70 X 8 70 X 8 70 X 8 Lat pulldowns 70kg 4 X 15 Side raises 15 X 10 15 X 10 15 X 10 Hammer curls 17.5 X 10 17.5 X 10 17.5 X 9 pumptastic | ||
| PaulLewandowski |  | 13/06/2016 squats | 13-06-2016 @ 21:06 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 13.06.2016 @ 21:14 PM by PaulLewandowski Comp style squatBar x many 65 x 6 105 x 4 145 x 3 (belt on) 185 x 1 (light wraps) 205 x 1 (comp wrap, forgot belt) accidental beltless squat PB 220 X 2 232.5 X 1 232.5 X 1 paused squat (belt + sleeves) 170 X 3 PB 170 X 3 170 X 3 RDL 60 x 8 100 x 5 140 X 8 140 X 8 140 X 8 140 X 8 140 X 8 Banded leg curls (100reps) 50, 30, 20 Plank 3 X 45 seconds Plan today was to work up to a double at 90% and 2 singles at 95%. Forgot belt on my warm up set of 205kg for an accidental beltless PB of 205, didn't feel the difference haha. Working sets moved well. Also the heaviest I've been on paused squats, 2 Mississippi's counted by a training partner. Plank worked in with him too so took a lot shorter rests than I'm used to, good session.  | ||
| EllD90 | | ... | 13-06-2016 @ 21:10 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Nice work Paul | ||
| PaulLewandowski | | ... | 13-06-2016 @ 21:12 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | EllD90 said:Nice work Paul Cheers El! | ||
| PaulLewandowski | | 15/06/2016 bench press | 15-06-2016 @ 20:30 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style paused bench press Bar x many 60 x 5 100 x 4 110 x 3 120 X 3 120 X 3 120 X 3 120 X 3 120 X 3 Close grip bench press 112.5 X 3 112.5 X 3 Tate press 20 X 10 20 X 10 20 X 10 20 X 10 20 X 10 Incline chest supported DB rows 42.5 X 10 42.5 X 10 42.5 X 10 42.5 X 10 42.5 X 10 Side raises 15 X 10 15 X 10 15 X 10 Hammer curls 17.5 X 10 17.5 X 10 17.5 X 10 Pecs were feeling a little tender, but all in all got work done | ||
| PaulLewandowski | | 17/06/2016 deadlifts | 17-06-2016 @ 15:26 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Conv deadlift 60 x 5 100 x 3 140 x 3 (belt on) 180 X 3 180 X 3 180 X 3 180 X 3 180 X 3 180 X 3 Front squats 60 x 5 100 x 3 120 x 2 125 X 5 125 X 5 Lying leg curl 35 X 10 35 X 10 35 X 10 35 X 10 35 X 10 Plank 3 X 45 seconds Treated deadlifts as speed pulls. Max 90 secs rest between sets | ||
| PaulLewandowski | | 18/06/2016 bench press | 18-06-2016 @ 22:27 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Bench press 60 x 5 80 x 3 100 x 3 105 X 6 105 X 6 105 X 6 Wide grip bench press 97.5 X 6 97.5 X 6 JM press 72.5 X 8 72.5 X 8 72.5 X 8 72.5 X 8 72.5 X 8 Lat pull downs 73 X 15 73 X 15 73 X 15 73 X 15 73 X 15 Side raises 16 X 10 16 X 10 16 X 8 Hammer curls 20 X 10 20 X 8 20 X 6 | ||
| PaulLewandowski | | 20/06/2016 squats | 20-06-2016 @ 20:42 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style squat Bar x 10 60 x 5 100 x 5 140 x 3 (belt on) 172.5 X 3 (light wraps) 172.5 X 3 172.5 X 3 172.5 X 3 172.5 X 3 172.5 X 3 1 & 1/2 leg extensions 80 lbs X 12 Tapering down volume for comp, got suckered into doing a set of leg extensions by a bodybuilder at the gym  | ||
| PaulLewandowski | | 22/06/2016 bench press | 22-06-2016 @ 20:35 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style bench press Bar x 10 60 x 5 100 x 4 120 x 2 130 x 1 135 X 2 142.5 X 1 142.5 X 1 Bench moved slower than I liked, will hopefully move faster after the taper | ||
| PaulLewandowski | | 24/06/2016 deadlifts | 24-06-2016 @ 20:43 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 24.06.2016 @ 20:44 PM by PaulLewandowski Conv deadlift60 x 5 100 x 5 140 x 3 180 x 8 200 x 1 205 X 3 205 X 3 205 X 3 205 X 3 205 X 3 Shortish rests between sets, nice & fast | ||
| PaulLewandowski | | 25/06/2016 bench press | 25-06-2016 @ 20:40 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style paused bench press Bar x many 60 x 5 100 x 5 110 x 3 120 X 5 120 X 5 120 X 5 Bench was feeling good today, all paused | ||
| PaulLewandowski | | 27/06/2016 squats deload | 29-06-2016 @ 13:37 |
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 4 120 X 5 120 X 5 120 X 5 | ||
| PaulLewandowski | | 29/06/2016 bench press deload | 29-06-2016 @ 13:38 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Comp style paused bench Bar x many 60 x 5 75 X 5 75 X 5 75 X 5 | ||
| PaulLewandowski | | 02/07/2016 GPC-GB Northern qualifier | 03-07-2016 @ 12:25 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 03.07.2016 @ 12:30 PM by PaulLewandowski Started at around 1:45Squats 3/3 225kg 240kg 250kg PB Bench 3/3 142.5kg 152.5kg PB 155kg PB Deadlift 3/3 235kg 257.5kg PB 260kg PB 665kg total PB at 98.9kg Awesome day of lifting with PB's across the board. Finally broke through my bench press & deadlift plateaus . Also had the honour of sharing the platform with Tom Martin who broke the all time British total record @ 100kg | ||
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