Paul Lewandowski's training journal

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PaulLewandowski		06/08/2016 deload squats	05-08-2016 @ 19:18
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	High bar squat 70 X 5 70 X 5 70 X 5 70 X 5 Front squat 60 X 4 60 X 4 Leg extensions 22.5 5 X 5 Leg curls 20 5 X 5 Plank 3 X 30 seconds

PaulLewandowski		06/08/2016 deload incline press	08-08-2016 @ 16:09
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	close grip incline press 42.5 4 X 5 neutral grip chin ups bw 4 X 5 incline db press (slight pause) 15 4 X 5 supinated grip lat pulldown 33 4 X 5 rolling tricep extension 7.5 3 X 5 this was saturdays bench session. looking forward to tonights squat session

PaulLewandowski		08/08/2016 squats	08-08-2016 @ 23:11
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	High bar squat Bar x many 60 x 5 100 x 3 115 X 9 115 X 9 115 X 9 115 X 9 115 X 9 Front squats 60 x 3 92.5 X 9 92.5 X 9 Leg press 193kg 5 X 10 Weighted hyperextensions (barbell on back) 20kg 5 X 10 Plank 3 X 55 seconds Technique felt a little funny today on high bar squats but will get back into the swing of things. Had to sit down for 5 mins after hypers crazy back pump.

PaulLewandowski		09/08/2016 bench press	09-08-2016 @ 19:50
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Close grip bench press Bar x many 60 x 5 80 x 3 85 X 9 85 X 9 85 X 9 85 X 9 85 X 9 Wide grip pull ups Bw 5 X 9 DB bench press (slight pause) 27.5 X 9 27.5 X 9 27.5 X 9 27.5 X 9 27.5 X 9 Incline DB chest supported row 37.5 X 9 37.5 X 9 37.5 X 9 37.5 X 9 37.5 X 9 Skull crushers 33 X 8 33 X 8 33 X 8

PaulLewandowski		10/08/2016 deadlifts	10-08-2016 @ 18:54
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Paused deadlifts Bar x many 60 x 5 100 x 3 140 X 9 140 X 9 140 X 9 140 X 9 140 X 9 Plank 3 X 60 seconds

PaulLewandowski		12/08/2016 squats	12-08-2016 @ 19:21
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	High bar squat Bar x many 60 x 5 100 x 3 120 X 9 120 X 9 120 X 9 120 X 9 120 X 9 Front squat 60 x 3 97.5 X 9 97.5 X 9 Leg press 198kg 5 X 10 Weighted hyperextensions (barbell on back) 22.5kg 5 X 10 Plank 3 X 60 seconds (10 seconds with +40kg that dave Beattie put on my back) Today felt especially rough. Hopefully down to a lot of travelling. Wasn't moving well so maybe time to do a little more general maintenance.

PaulLewandowski		13/08/2016 incline press	13-08-2016 @ 17:38
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Rotator cuff warm up Close grip incline press Bar x many 60 x 5 72.5 X 9 72.5 X 9 72.5 X 9 72.5 X 9 72.5 X 9 Neutral grip chins BW 5 X 9 Incline DB press (slight pause) 22.5 X 9 22.5 X 9 22.5 X 9 22.5 X 9 22.5 X 9 Supine grip lat pull downs 60 X 9 60 X 9 60 X 9 60 X 9 60 X 9 Rolling tricep extensions 15 X 10 15 X 10 15 X 10 Good session


PaulLewandowski		15/08/2016 squats	15-08-2016 @ 19:54
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	High bar squats 60 x 5 60 x 5 100 x 3 100 x 3 122.5 X 9 122.5 X 9 122.5 X 9 122.5 X 9 122.5 X 9 Front squat 60 x 3 100 X 9 100 X 9 Leg press 203kg 5 X 10 Weighted hyperextensions Bw x 10 25kg 5 X 10 Took a little longer warming up on squats today, finally felt like I was moving better. Working sets felt great. Also hit an upright row PB of 142.5kg after my training partner failed a squat

PaulLewandowski		16/08/2016 bench press	16-08-2016 @ 18:47
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Close grip bench press Bar x many 60 x 5 80 x 3 90 X 9 90 X 9 90 X 9 90 X 9 90 X 9 Weighted chins Bw + 2.5kg 5 X 9 DB bench press (slight pause) 30kg 5 X 9 Incline chest supported DB row 40kg 5 X 9 Skull crushers 32.5kg 10, 10, 8 Knackered

PaulLewandowski		17/08/2016 deadlifts	17-08-2016 @ 18:57
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Paused deadlift 60 x 5, 100 x 3, 140 x 2, 152.5 X 9 X 5 Felt good going into the session but felt tough getting through the work. Needed a good sit down after the final set.

PaulLewandowski		19/08/2016 squats	19-08-2016 @ 23:48
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Post Edited: 20.08.2016 @ 13:23 PM by PaulLewandowski High bar squat 60 x 5 x 2 100 x 3 120 x 1 127.5 X 9 X 5 Front squat 60 x 3 100 x 1 105 X 9 X 2 Leg press 208 X 10 X 5 Weighted hyperextensions 27.5 X 10 X 5 Felt very rough

PaulLewandowski		20/08/2016 incline press	20-08-2016 @ 18:28
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Post Edited: 20.08.2016 @ 18:30 PM by PaulLewandowski Rotator cuff warm up Close grip incline press bar x many 60 x 5 70 x 3 77.5 X 9 X 5 Neutral grip pull ups Bw + 2.5kg X 9 X 5 Incline DB bench press w/ pause 25kg X 9 X 5 Supinated grip lat pulldowns 65kg X 9 X 5 Rolling tricep extension 17.5 X 8 X 3 Great pump

PaulLewandowski		22/09/2016 squats	22-08-2016 @ 20:41
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Defrancos limber 11 warm up High bar squats Bar x few 60 x 5 100 x 3 120 x 1 132.5 x 1 120 X 7 X 3 Front squats 60 x 5 100 X 9 Leg press 183kg X 5 X 5 Weighted hyperextensions Bar (20kg) X 5 X 5 Warming up to 132.5kg I decided to call it there, it felt like I was going to get hurt if I pushed for any more so decided to call it a light recovery session. The light weights still felt rough, but hopefully this will help me recover for deadlifts & squats later in the week. Reloading next week. Upper body feels good for some pressing tomorrow.

PaulLewandowski		23/07/2016 bench press	23-08-2016 @ 22:47
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260 665.0 kgs @ 98.9kgs UnEq	Close grip bench press Bar x 10 60 x 5 80 x 3 97.5 X 9 X 5 Weighted pull ups wide grip Bw + 5kg X 9 X 5 Flat paused db bench press 32.5 X 9 X 5 Incline chest supported db row 42.5 X 9 X 5 Skull crushers 32.5 10, 10, 8 Good session coming to the end of my hypertrophy cycle

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