My Powerlifting journey
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| Greyphantom |  | ... | 26-05-2016 @ 18:02 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench 2 Incl BP WU 40x2x5, 60x5, 75x5 87.5x3x8 87.5x9 DB BP (1min rest) 25x22 25x13 25x11 Flat db ext not done, elbow just not having it Flyes (1min rest) 20x3x15 great little session today... Incl - warm ups felt very light... first set flew and felt great as did 2 and 3... 4th set was hoping for 10reps... but by rep 6 felt like I hit the wall and managed to push out an extra 3 reps... DB bp - holy jebus did that first set surprise me... just felt very light and found a great groove... pressing lately is going quite well... the 1min rest really plays havoc though... reps dropped sharply for the last 2 sets and holy cr4p did my chest feel it... Flat ext - tried the first rep at 17.5 but no way was my elbow having it... did not push as its 2 weeks to lifting day... Flyes - again felt light and really moved the weights quick... felt really good in my chest and again that one min rest really kills recovery... but got a great pump and feel right through the pecs... good stretch at the bottom and nice drive up... really pleased with the workout today... the last couple of weeks going well and starting to ignite that desire to hit the platform... still got some work to do both on and off the platform but its getting done... | ||
| Greyphantom | | ... | 27-05-2016 @ 18:46 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats Squats WU 70x2x5, 120x5, 160x3, *belt on* 200x1, 220x1 235x2 meh... 2ct paused 210x1 done... shouldnt have been but nope today was pants... Squats - warm ups felt pretty decent tbh... esp considering I was running really late, felt very meh and generally not into it... got to 200 nicely although I did put the belt on at 200 instead of 220 like I was going to... just didnt feel stable or in the groove... really focused on getting the knees to break first and go straight down more which was working till 220... 200 was a little slow and felt wobbly... 220 was a bit better but still slow... 235 went to cr4p very quickly... took the weight and it felt ok, not heavy but not light... tried to maintain the new form and it just werent feeling good... very high, went for rep 2, tried to sit down more but again just not feeling stable enough and thinking of too many things at once so was a confused mess... still need to get to the point where I dont think of it just do it... sigh... 2ct - well less said the better... did the first rep felt like cr4p stopped there and went got daughter... sleep last few nights been broken... have been hot and mrs been restless which keeps waking me... plus she gets cold so wants to cuddle in which just raises the inferno to fission levels... so I get up to "go to the toilet" to cool down... today work went long, had crap to do when got home which went long, then next thing training was late and I had to wake up, which didnt really happen... oh well sh1t happens... | ||
| Greyphantom | | ... | 31-05-2016 @ 17:47 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench 1 BP WU 40x2x5, 60x5, 75x5 90x3x10 DB BP 25x3x10 TPD 35x4x20 light one today, no vids will save them for the proper sets  BP - felt light and easy... in fact a lot better than I expected it tbh... DB bench - again light and easy... TPD - just a blood pumping ex today, getting my elbow loose and it worked, first set felt the elbow a little but by the 2nd set it felt a lot better and tpd felt good... last set was a little tougher though... good session today, feeling quite a bit better and appetite is coming back slowly... only a 3 day training week this week but last one is a doozy... got a good nights sleep last night after boiling on sun night... woke up and was at least a thousand degrees... sat up for a while reading... contemplated going to conservatory and opening the doors to cool down but was too lazy lol... | ||
| Greyphantom | | ... | 01-06-2016 @ 18:00 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads Deads WU 120x2x5, 170x5 210x1 180x1 BOR 100x3x10 Seated Rows 100x4x10 simple and light one today... Deads - warm ups ok, second set of 120 form felt banging and all so smooth... 170 then went wtf and felt a bit heavy and not so smooth... then 210 fvcking flew up and felt very good light and smooth... hips through better too... 180 went the same way... BOR - didnt even bother with straps... all felt really good and worked the squeeze in the back... strict and easy... Seated rows - light weight and working the contraction was the go today... felt really good and great in the upper back and lats... def felt the contraction working here... nice light one again... lullling me into false sense of complacency for tomorrow... got squats and bench in the one workout... reverting back to the old form to see if I can nail the squat better as its really suffering of late... def thinking that me feeling a bit meh still is down to some of the supps I am on if I was going to take any that is... it is what it is and only a week to go till the day of lift... food has been better though will weigh in tomorrow or fri to see where I am at... | ||
| Greyphantom | | ... | 02-06-2016 @ 18:49 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Last session before comp Squats WU 70x2x5, 120x5, 160x3, *belt on* 200x1 220x1 220x1 Bench WU 40x2x5, 60x5, 80x3, 100x2, 110x1, 120x1 Paused reps 130x1 137.5x1 145x1 135x2 Incl BP 90x10 Flyes 22.5x3x15 very meh day today... belly little bit dodgy and food not going in great, got some frosty treatment at home which is just great and felt meh... did not expect today to go very well at all... Squat - reverted back to old form... felt good but different... warm ups were fine and felt good... supposed to do 1 single at 220 but ended up doing another as first felt fine but looked a little iffy, did a 2nd to cover it and it felt even better but again fvcking camera looks marginal... need to get a little platform going so can put phone on it at the right height, as it it its about mid ankle... anyhow felt good... Bench - first few sets felt a little off as elbow was feeling a bit sore... settled in though and things started feeling better... 130 felt good not particularly heavy at all... 137.5 felt a little heavy but still went up pretty well... 145 I did not expect to go as well as it did as just not feeling it and a freaking sainsburys delivery truck reversed up the drive right when I was setting up to lift which did not go as it should as I forgot a few things... sigh, however it still went well enough... 135 I got 2 good reps there and really happy with that tbh... Incl BP - felt good and gave no trouble... last rep was a little hard but doable... Flyes - again no problem at all and felt light, good stretch... pretty decent training session tbh, didnt expect it to go well but managed to do ok... now one week till lift day and I am pondering how it will go... hopefully over the weekend will get some better food in and start feeling better... just want to nail the lifts next week tbh... will be off line till the following week or if I am so inclined and can use my arms thu night might get a quick write up in... | ||
| Greyphantom | | ... | 14-06-2016 @ 09:13 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Hey all, well been a long week... reffed, transported kit, set up, took down, transported kit and competed in the middle there somewhere... Weighing in went mostly well... day before weighed 111.5 so just a quick loss regiment and weighed in at 108.5... started loading again and it was awesome... just ate and ate and couldnt seem to get enough, loads of water and other fluids too... weighed in thu morn at 115 nice... sat in my hotel room and read and watched tv, spoke with Dig a couple of times but fairly chilled... started to get nerves kicking in around 12... got my kit together and then went to venue to get into the frame of things...Warm ups went neither well nor badly... went to 200 to see how it felt and then open at 220... it felt pretty good so left opening squat at 220... Squats 220 - first lift and felt a bit nervous about it tbh went down and then up 2 whites 1 red... slightly high on one side... 235 - felt much more confident and settled, down and up, nailed it... 3 whites... 250 - again took the bar, felt really good on my back, not heavy and solid... down then up, dammit just pulled it slightly high... reds (not sure if all or just 2) Bench 140 - think this is highest I have opened and by the time I got to lift I was a little cooled down... but it went down then up... good lift 147.5 - felt a little better going out to this... weight generally felt better and lifted it easier than the first good lift 152.5 - first pb attempt... set up ok, weight didnt feel too heavy and took it down well, but not down to best point on chest, drive up faltered and I missed it... no lift Deads 290 - no problem, went up well and 3 whites... 310 - even better, went up quick enough, felt good 3 whites 320 - came off the floor and was traveling well... till hamstring "shifted" and fvcking hurt so released bar and got helped off platform... ffs it was moving, Dave Jenks said it was on as it was moving so well... damn annoyed... well not the best I could have done but certainly better than expected and considering I was going to pull out a few weeks ago I will take that... ended up with Masters 1 110kg 1st and 2nd in the Open 110kg... Britain took 1 2 and 3 in the open and there was just me in the masters so that made it easier to win really glad Dig talked me round to competing now, not as well as I wanted to but better than I expected... tired now and training starts today | ||
| Greyphantom | | ... | 16-06-2016 @ 09:08 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench CGBP (90s rest) WU 40x2x5, 60x5 75x4x10 OHP (90s to 2min rest) WU 50x5 65x2x10 60x2x10 Incl ez ext (90x rest) 35x4x12 Side raises (45s rest) 10x3x12 first one back after the comp, not too bad, no issue with hamstring, short rests are a pain though CGBP - felt better than I thought... straight forward... OHP - first set felt heavier than expected... second was ok but dropped the weight to 60 as wasnt sure it was going well... 3rd set felt off too, finely realised on 4th set that my form was off and speed was too slow... fixed it and 4th went really well... rookie error... Incl ez - elbow was feeling this a bit but after a few reps it eased out and felt ok till the 4th set... was supposed to do a 5th but left it there as didnt want to tempt fate... side raises - nothing to trouble me here, but the short rests were a killer... decent enough return... short and easy really... still hungry both for food and lifting lol... something that developed last night was the mrs noticed some bruising on the back of my leg down at the bottom of the ham... whooop... feels fine to walk on and only twinges in certain movements so think the initial prognosis of possible minor tear was about right... at least it happened on the last lift and not the first... total was achieved | ||
| Greyphantom | | ... | 17-06-2016 @ 18:41 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Back day (cant really call it deads lol) PD (1min) WU 40x8, 60x5, 80x3x10 70x10 Seated rows (1min rest) 110x2x15 100x15 Straight arm PD (1 min rest) 30x3x12 incl db rows (90s rest) 22.5x8 27.5x2x8 EZ curls (1min to 90s rest) 45x4x10 wow bit of a harder than expected one today, swear its cos of the short rests... PD - felt good on the 1st set, 2nd set was harder towards the end with a breath or two at rep 8 then 3rd set was much more difficult and lats were feeling it... dropped the weight and made a good 10 but again lats were really complaining... 1 min is not that long really... SR - first 2 sets were harder than expected... really felt the upper back working and good squeeze... dropped the weight for the 3rd and again felt it working hard... back was pumped and sore at this stage... oh yeah... Straight arm - weight a bit conservative as been a very long time since doing these... first set felt a little odd but once in the groove much better... could go up on these today tbh but just feeling my way... felt it in the lats diff from the pd... forgot how effective they can be... incl db rows - again first set feeling my way as this is the first time doing these... felt odd but good... upped weight on 2nd set and felt better, felt it in a diff place to the seated rows... more mid back than upper but still very very good... back pumped to fvck at the end... ez curls - all good here, slight feeling in the hamstring as I counterbalanced the weight... but nothing serious... holy cow back is loving today... not... felt good and got a great pump... sore now... great sore though... ham was good and did some stretching at the end of the training to ease it out... do this a few times a day to help the rehab so it doesnt heal tight... tired now, will not fit in the next upper session in this week as sat will be out all day with kids and some other stuff and sunday is fathers day so they fam is taking me out... for food of course... appetite is back up which is good... think 125s is def on lol... | ||
| Greyphantom | | ... | 21-06-2016 @ 08:38 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Mon 20 Jun 16 Bench 1 BP (90s-2min rest) WU 40x2x5, 60x5, 75x5 90x3x8 90x12 Incl BP (90s-2m) 85x3x6 Flyes (1min) 22.5x2x12 22.5x15 DB tri ext 15x1 rushed day today as had parent teacher night and a few other things going on at home that need to be done... Bench - felt great today, set up was really nice and as the weight got heavier it felt better... 90 felt light... all 3 sets of 8 were quick smooth and easy... last set I got to 10 and then had to squeeze the last 2 out but still not terribly hard, maybe could have got another but 12 was slower and felt about right so left it there... Incl - again felt ok, better than I thought it would... even the third set which was a bit tougher than first 2 felt fine... no real hassle and might have had another set in there... Flyes - all good here... last set the 15 rep was def a squeeze... comfortable enough though... Tri ext - yeah elbow was not having this... maybe a lighter weight to get the elbow through rehab... and some peps to make sure felt pretty good but man was it humid and sweaty... freaking pouring off me last night... very happy with how the bench is feeling atm... incl are the same really... was pushed but not taxed if that makes sense... | ||
| Greyphantom | | ... | 22-06-2016 @ 18:00 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Back day Seated rows (90s rest) WU 40x10, 80x10 120x15 115x2x15 Incl DB row 30x14 30x12 30x10+1p PD (R/P) 80x15/8/6 EZ curls (R/P) 50x14/9/7 Seated DB Power cleans (1min) 10x14 10x9 10x8 oh jebus... very hard and sweaty one today... back is in bits... Rows - felt pretty good, second set upper back started to grumble and then 3rd set it started doing more than grumble... wow felt that hit hard... good squeeze... Incl rows - managed 14 first set but was feeling them from 8... second set got a good 12 and that was hard... last set managed 10 and a bit, just couldnt make the weight go up all the way... mid back feeling hit hard... PD - first set felt pretty decent tbh, lats felt it but were good... thats the false sense of complacency kicking in and then on the next 2 sets lats were not happy at all and felt them hit hard... so so sore... EZ curls - holy crap trying to hold the bar was hard... managed to hit a good 14 on the first set... felt really good but damn if my forearms werent also hit hard... Cleans - thought I might even look at 15s on these but as Dig states 10 did the 10s... and thank god I did... damn if these were not incredibly hard... traps and rear delts were screaming by rep 9 on the first set... cannot believe got to 14, didnt even entertain the idea of a 15th... second set was even worse... third I was damn near crying and shaking was bad... traps and delts were just done... man talk about sweat... was dripping off me and back is in bits... so so good... still think Dig is trying to kill me though... | ||
| Greyphantom | | ... | 28-06-2016 @ 12:24 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Training Fri 24 Jun 16 OHP (90s-2min rest) WU 40x5 55x5 65x3x10 65x12 GCBP (90s) WU 50x8, 65x5 80x2x10 80x9 Incl EZ ext (not done) Side raises 12.5x2x12 12.5x17 TPD 40x3 pushed for time as had to get some stuff done and then pick up wife and kids from london to head up to warwick to check out the uni and then to york and then durham... yay... OHP - felt pretty good this week... better form and technique... moved fast and well... CG - also went nicely but on last set just ran out of oomph... shorter rests hit a bit... Incl ext - didnt do these as needed to save time and my elbow was feeling a bit sore... Side raises - pretty good and delts were feeling a bit sore after... TPD - started the first set and the elbow was not playing well so left it there which was probably just as well as time was fleeting... decent enough but still need to watch the elbow... | ||
| Greyphantom | | ... | 29-06-2016 @ 19:41 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench 1 Incl BP (2mins) WU 40x2x5, 60x5, 75x5 90x2x6 90x8 BP (90s) 95x10 87.5x11 80x11 Flyes (90s) 25x12 25x10 25x9 DB BP (90s) 20x15 20x13+1p 20x12+1p holy cow its been a busy week so far and looks to be so till sun... yay... only managed to get to my first session today... Incl BP - felt pretty good, weight seemed to be light enough and came up off the chest well... first 2 sets felt good enough was sure what the 3rd would do but managed a good 8 and there was prob a 9th there I think... hindsight though... BP - wasnt sure about getting more than 8 on the first set but it felt pretty good... not sure an 11th was there tbh... maybe... 87.5 felt really good and got 11 which was nice... 80 only managed 11 even though the weight felt pretty light... chest was done at this point... felt it pumped and worked... Flyes - man 25 felt like 30 today... got the first 12 ok but not the second, only managed 10 and then 9 on the last as chest was just not giving anything... DB BP - was thinking would do 25 and see but tbh 20 was about right... holy cow chest started hurting now... 2nd set started well but hit 10 and was pushing to get each rep after... 3rd set was the same and I am surprised I managed the 12 tbh... good session and I have been informed I can start squats again this week after my 2nd Bench day... will start with the bar and go all the way up to 30kg for 5 lol... | ||
| Greyphantom | | ... | 30-06-2016 @ 20:08 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Back BOR (90s) WU 60x8, 100x8 120x4x10 Incl DB rows (1min and squeeze for 1 ct at top) 25x16 25x13 25x11 Seated rows (1min) (sets 10 till cant do 8 or more) 122.5x4x10 122.5x9 122.5x7 PD 60x20 70x15 (straps on this one and subsequent sets) 80x9/60x9+1p (drop set) EZ curls not done... no time and tbh I was shagged, forearms were done, back was screaming and I was shaking like a leaf... BOR - testing out the hams on this one, kept legs locked and reps slow on negative with a squeeze at top... by third set back was not happy by 4th it was calling me names... Incl rows - holy jebus... every rep had a 1 ct squeeze at the top... 1 min rest... means back was screaming even more and was trying to divorce me... feeling it work... Seated rows - oh ffs... what is Dig thinking... 1 min rest... really!!?? was aiming for sets of 10 till could only do 8 or less... did not believe I got 5 sets out before that happened... set 4 I didnt expect 10 but think it was due to the wife annoying me at that time lol... back was done by this time... just done... PD - wanted to go home... but the 10 steps it would take was just too far so thought I might as well get on with it... oh jebus... should have gone home... first set got to 15 then it was just will power... second set got to 10 and have no idea what made me do the next 5 and ffs the last set... holy rubbish... shaking so much after this... back was humming and still is... great session, but again just so many things to do today had to train very late and then cut it short... not by too much though... looking forward to a hot bath tonight... and sleep... hamstring held up well in the bor, felt it stretching a little and can feel it now but like its been worked after the injury rather than exasperating the injury... fingers crossed its mending well... seems to be... onward and upward... | ||
| Greyphantom | | ... | 04-07-2016 @ 18:30 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Sat 02 Jul 16 bench 2 ohp WU 40x2x5, 55x5 70x3x8 70x12 CGBP WU 50x5, 70x5 85x15 75x14 75x11 75x10 WGBP 80x3x8 80x4 Squats(!!!!!!) bar x5 40x5 60x5 yeah that was a great session and squats!!! OHP - found the groove and form that works well... it seemed really good today and shoulders just performed... surprised myself on the last set was aiming for 10... the extra 2 most welcome... CGBP - did a bit better than expected here too... great groove and felt very good... WGBP - havent done these in a while... aim was 4 sets of 8 but on the last set hit the wall rather suddenly lol... felt really good and chest done... Squats... SQUATS baby - slowly slowly... was supposed to do bar for 5 then 30 for 5... bar felt ridiculous so went 40 and that felt silly so went 60 and that felt light but oh so so good... no issues with the hamstring at all... yay... great session today, back in bits from the other day and chest still a bit sore from wed... yay... | ||
| Greyphantom | | ... | 04-07-2016 @ 18:41 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench 1 BP (2min) WU 40x2x5, 60x5, 80x4 90x8 95x8 100x11 Incl bp (90s) 75x12 75x8 75x7 flyes (1min) 17.5x3x11 17.5x18 DB BP 20x20 (4ct negatives) 20x8+1p 20x7+1p Squats 40x6 60x6 70x6 80x6 great session again... felt the negatives on the db bp... bp - felt great, fast reps and smooth... got a nice 11 on the 100kg and it felt good... Incl - found a better position for my shoulders and it helped but man it was tough hitting the reps... got first set fine then it was failure and I thought I might have a rep or two more each set but like hitting a wall... Flyes - felt good and nice stretch... light enough and good squeeze at top... DB BP - first set was great then I added in the 4ct negatives and man that took a hit... first 5 reps were fine then it was like trying to press an extra 10kg a rep lol... Squats - again felt awesome... no trouble at all and cannot wait to get some weight on the bar... good session, feeling it on the short rest periods and 4ct negs... onward and upward... | ||
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