My Powerlifting journey
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| Greyphantom |  | ... | 22-11-2016 @ 17:51 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats Squats WU 70x2x5, 120x5, 160x3, 200x2 *belt on* 220x4x5 2ct 205x1 left it there... felt a slight twinge in the hamstring in the bottom of the hole, twisted slightly and the side I was more on just let me know it was uncomfortable... its not a tweak or sore in any way but my head got fvcked enough that I stopped and I have a big deads target this week and want that so bad I didnt want to risk anything... Squats - warm ups actually felt good, bit tired this week and feeling meh so was expecting them to not go so well, however on the first set I started feeling better and it just kept going... first set of 220 felt really good and I was pleased... 2nd also felt good and fast so again happy... 3rd set felt good and strong but legs at end were shaking and sore... like hold onto the bar so I didnt fall over sore lol... 4th set 2nd rep was pants, cut it slightly high but all the others were good if a little slow... racked bar collapse in heap... legs were not happy with me but I was... 2ct - bar felt a little heavy tbh but set up well enough, went down into the hole and bar twisted slightly which I reckon put a bit of extra strain on the right leg which caused the little twinge... just stopped... mixed bag... happy with the squats peeved with the 2ct... but saving myself for the next 2 sessions really... quite big and need to be right on the money... been incredibly busy with the house and family stuff too lately... its been a right pain in the ar$e tbh... finally got the new bathroom bits done so ticked the biggest bit off the list and the mrs was so ecstatic with it all she even said and I quote "its alright I spose"  wow... should settle down a bit now but have sons 16th (paintball) then daughters 18th (2x4 to boys heads ) coming up... then freaking xmas... sigh... I just wanna train... getting my blood tested on thu too... was supposed to be today but had to get some stuff done at the house... I am expecting the results to not be too stirling tbh but will see how bad it is... | ||
| Greyphantom | | ... | 23-11-2016 @ 18:39 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench BP WU 40x2x5, 60x5, 80x4, 100x3, 115x1, 130x1 140x1 145x1 150x1 117.5x2x6 117.5x5+1p Spoto press 110x4x3 Incl Press 85x4 left there... mixed day tbh... seems that yesterdays twisting bar in the squat did more than twinge my ham but maybe strained my shoulder too trying to keep control of it maybe... anyway shoulders been stiff and a litle sore all day... seemed to be ok initially till the weights got not so light... BP - warm ups flew... 100 felt like 40 today and I was happy... 130 felt easy and I was still happy first working rep 140 felt good and moved quick... 145 was a little slower but still good and set up felt good... 150... well didnt feel that heavy but set up was not as good as it should have been... bar still went up ok but as it wasnt moving as well as I would have liked I left the last set as instructed... which would have been 155... sigh... shoulder at the end of these was not that happy... but went on to do some down sets with 117.5... first set was ok but not as good as it should have been... shoulder complained a little... 2nd set was better, set up better, head in better and just powered through... last set started really well... first 5 reps were on... 6th rep hit the jhooks a good one and scared the life out of me... luckily I didnt drop the weight on my head (although safeties) and managed to rack the weight after some manipulation... shoulder sore but not bad... Spoto - yeah these were a challenge tbf... for some reason the first 2 sets I did as a 2ct pause... no idea why as not programmed in but I caught myself counting in the bottom and holding the bar there... sooo corrected this on the 3rd and 4th sets... didnt make much diff I reckon lol... felt good in the chest but not so good on the shoulder... still not bad though... Inc press - yeah here was where it went awry... did the first rep with 85 which felt light but shoulder did not want to play so I did 3 more reps to make sure and on the 4th it was evident I was not going to do myself any favours... so stopped it there... happy enough but just pffft a little... been so busy lately things are catching up a bit I reckon and add to it I have not had any pre workout stuff (monster etc) for the last 2 weeks or any supps to help clear things in my system and sort of reset a couple of issues plus the fact the last few nights or maybe a week (or more cant really remember) sleep has been short (time wise, but if I do sleep its been good sleep) I think I am doing ok... hamstring is a little sore today and seems to be right where the transition point is when deadlifting... might see if I cant help the recovery of that along a little... | ||
| Greyphantom | | ... | 30-11-2016 @ 20:54 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench BP WU 40x2x5, 60x5, 80x4, 100x3, 110x2 120x8+1p 110x10 95x10 CGBP 82.5x10 77.5x12 70x11 Flyes 20x10 25x10 27.5x8 30x4 Side raises (1ct, 75secs) 15x17 15x12 DB preacher curls 22.5x13 17.5x15 better day today although coming down with a cold or something... got my blood test results back and while a couple of values were a little high it was mostly down to fasting/dehydration and extra muscle mass and jaundice as a child... but pretty much all ok... BP - felt really good... warm ups went really well... top set felt pretty good only missed the 9th due to not locking out, just 2 inches and it would have gone... the press just died... 110 felt pretty decent too and chest felt demolished after... 95 I didnt quite hit the target but chest was very sore and pumped... CGBP - yeah just gotta keep on pressing... to add to the sore chest and pump we hit the tris a little more... again didnt quite hit the target on the first set but nailed the others... Flyes - first 3 sets went pretty well although I only just made the 8th on 27.5 and as was told to keep going till cant make 8 I went for 30kg... haha well I tried... Side raises - surprisingly these felt really good but man did they hit the delts hard... that 1 ct at the top kills... DB preachers - oh yeah just to add to the sore chest, tris and delts cane the biceps... damn they got hit... def a better workout today... chest delts and arms feeling shot... gooood... got a damn cold coming on though which is a pain... hopefully its just cos I was up most of the night not sleeping... hot bath and sleep we will see... | ||
| Greyphantom | | ... | 07-12-2016 @ 22:02 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | bench BP (2ct long pause) WU (normal) - 40x2x5, 60x5, 80x4, 100x3 120x2 130x2 140x2 145x1+1p TNG 125x6 115x7 105x6 Inc BP 85x8 75x8 65x12 Dips BW+15x7 BW+5x12 finished there... been hectic lately as had so much to do and also a touch of man flu... BP - felt great up till 145 second rep... hip started tightening and leg drive was not well timed so lost the oomph about 2/3 way up and couldnt recover... first rep felt good though but holding it on chest for a count of 2 seemed a bit long lol... TNG - felt good till last couple of reps when the hip went crampy... managed to hit the target though but ideally should have got at least 1 or even 2 more... next set went a bit better but the third sort of stalled again... Inc BP - felt much better than last time... second set not as good as I was hoping... last set went really well... Dips - felt good this week... usually a bit of a bug bear of mine... but kept it together and managed to do ok... feeling better than I have in a long time, managed to get full meals in today instead of just bits... hopefully will be able to push it a bit now so can put the weight back on... life is just a bit over the top atm, will settle a bit after this weekend which will be fvcking fantastic as can get back into training properly again as have missed a few days in the last few weeks due to life and getting stuff done for the mrs... which has been as appreciated as a skid mark in a set of tidy whities... but after this weekend should be back to normal... | ||
| Greyphantom | | ... | 09-12-2016 @ 00:06 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads and squats Deads WU 120x2x5, 170x5, 210x3, 250x1 282.5x2x2 FS WU 70x4, 100x4 *belt on* 120x4x4 Lunges 70x15 57.5x22 Hammer pd (90s) WU 60x8 80x15 70x15 60x16 all I had time for today... man it was enough tbh... bit knackered as sleep was dodge last night and had to clean up the back yard this afternoon... Deads - warm ups actually felt really good... first set of 282.5 felt strong and fast... was toying with the idea of going to 302.5 as suggested if felt good but tbh played it safe and just went 282.5 again as per plan... second set first rep was a bit meh but the second felt way better, better line and just snappy... FS - again played it a bit safe as back was a bit tender but went quick enough... well except the last set when the last rep felt slow... quads hit quite nicely... Lunges - dammit... first set legs just sore as hell... second set killed them... cursing Digs good name... how many reps Dig... how many!!!??? Hammer PD - first set nice, hit the lats nicely and felt good... second set, holy sh... jebus... lats screaming and it def hit in all the right places... third set was even worse... I had to work myself up to it a bit and man my back was crying... great session but a little rushed again... was a bit miffed that I didnt do more on the deads tbh but then I thought well still got 2 sets of 2 at 282.5 so thats alright then... suitably battered and looking forward to next week... | ||
| Greyphantom | | ... | 13-12-2016 @ 19:22 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats Squats WU 70x2x5, 100x5, 130x3, 160x2, 180x2, 200x2, *belt on* 220x2 240x2 235x2 215x8 Front squats 125x4x3 Lunges 110x8 GHR BWx11, 10, 8, 7 ooooooh jebus... been a little bit since last did a back squat session really... about a month as it happens... Squats - oh felt so good up till the top set... got 200 with no belt and it felt good... 240 first rep was only to parallel as felt the ham just stretch a little... but 2nd rep felt spot on and good... no twinge... 235 went really well and felt good... 215 went better than expected and felt like throwing up after quads well shagged...FS - snappy quick deep and good... really felt good here, but still need to work on keeping elbows up high... quads got hit in a different place and different way but man they were humming after the last set... Lunges - noooooooo dammit... aim was 8rm and I think I pretty much nailed it at 110 today... quads were battered and felt tingly all over... last couple of reps on last leg were slow and hard... did it though... GHR - wow they really get right into the glutes and hams... hams felt pretty good on these which was nice as was a little concerned as its been a little bit of a bugbear in the last couple of squat sessions... went really well though... ffs legs were shivering and felt done... quads were already sore and sitting on the glutes was not comfortable... felt a good session though... | ||
| Greyphantom | | ... | 15-12-2016 @ 19:11 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench BP WU 40x2x5, 60x5, 80x4, 100x3 *2ct pause for all from now* 115x1, 125x1 135x2 140x2x2 TNG 127.5x5 107.5x10 100x9 CGBP 85x3x8 Dips BW+5kg x14 BW+5kg x9 Flyes (3-4s negative) 22.5x8+1p 17.5x11 DB preacher curls (r/p) 22.5x16/8/5 holy jebus... BP - warm ups felt brilliant... 125 felt lightest its ever been... 135 felt heavy sort of but flew up really got a good groove... carried on to 140... felt very good... last set I thought was going to be a bit tough but managed to nail it really well... very happy with it tbh... keeping tighter and getting more back involved... up on traps better and generally just finding the line better... TNG - first set was not as good as hoped... aim was 6+ but hip started tightening on rep 3... pushed on but rep 5 was just the end... had legs too far under so adjusted that for next set and it went far better... last set was much the same... chest was feeling it a bit... CGBP - first set was the less comfortable set here... got a better set up on 2nd and 3rd sets... went really well... Dips - first set felt good... nice and deep and good drive up... 2nd set started that way and I was hoping for 10 but at 8 I knew I would be lucky to hit 9 and as it turns out I was... 9th was a bit dodgy but def no more there... Flyes - oh that negative rep... its a killer... missed the rep target on first set... beat it on 2nd... chest was fried... DB preacher - oh ffs Dig you wan.... rest pause killed... arms toast... probably cried a little here... first bit went well... second was what the hell and 3rd was you fvcking barsteward... arms killed dead... great session today, put off from yesterday as ham glute and quad doms was horrendous... felt a bit better today so hit the gym and loved it... weighed in this morning and after 2 months of not eating properly the damage is 111.5kg sigh... lost 7.5 but I am eating again properly and hope to put a little more away besides... sleeps been pretty decent but not long... so quality over quantity but tbh I would like quantity and quality... | ||
| Greyphantom | | ... | 16-12-2016 @ 18:47 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads Block pulls WU 120x2x5, 170x5, 210x5 250x8 Deads WU 170x3, 200x2 225x2x5 BOR 155x14 120x17 Rev BOR BW+10x12 BW+10x9 BW+10x8 Seated Rows (R/P) 120x22/11/8 oh holy hell... back is shot... so much pain but so much pleasure... Block pulls - go up to 8rm was the goal... did 250 but thinking 260 would have gone just as well, maybe a little more... felt pretty good tbh which is good as usually I have trouble with block pulls getting the right position or form... Deads - speed work and how... first 225 went so fast it was unreal... just flew up... second set first 3 reps went just as quick with the 4th and 5th going a tad slower... felt awesome... BOR - was a bit iffy here but just got on with it and tbh surprised myself... nice solid reps with the 120 being even stricter and a little more than the boss called for (sorry boss) but went really well... just couldnt be ar$ed with changing the bar round... Rev BOR - adding 10kg shouldnt make it that much harder... but it sure as hell hit the upper back that much more... really good work... felt stronger than expected... back fvcked by the end though... Seated rows - oh come on... just not cricket... rest freaking paused... dammit... first bit supposed to be 20+ and I was thinking yeah right... damn if I didnt get 22... back was done and fighting the puke... second bit was pretty woeful... last one not much more in the way of redemption... Back is done... so so sore... so much awesome... great way to finish the training week... body def got some gains well it better had... | ||
| Greyphantom | | ... | 19-12-2016 @ 18:44 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats Squats (4reps rpe 9) WU 70x2x5, 100x5, 130x3, 160x2, 180x2, 200x2 *belt on* 220x2 240x4 227.5x4 FS 130x4 127.5x4 125x4 SLDL (8 rep rpe 8) 170x8 Lunges 100x10 GHR BW+5x10 BW+5x8 oh ffs that was just plain dumb... Squats - well warm ups went really well... so well that 220 felt so good that I thought yeah will do 240 as feeling up for it... d1ck... got 3 reps out quite nicely 4th was quite a push and even though if you held a gun to my head I might have tried for a 5th, I might have just taken the bullet too... it was 50/50 tbh... quads were trembling and numb... so of course I went for 227.5 down set... yeah... did it and it went alright as it happens except my legs forgot how to walk properly... wow good sets... stopped there as that was about it (if it had have been easier on the 227 I would have gone for another set of 4 as instructed but that 240 killed any chance of that)... FS - felt very good today... raped the quads a little more though and at the end I was just shuffling a bit... had to do the funky leg dance thing as they were really sore... but def hit them well on this... SLDL - was hoping for a bit more weight on the bar tbh... but this felt about right today... might have done 180 but it would have been a little higher on the rpe chart methinks... Lunges - oh ffs... I so didnt want to do these today... and after doing them I knew I was right lol... legs done... more than done... they were numb and tingly... ghr - awww.dammit Dig... felt pretty decent as it happens but damn if my hams and glutes didnt get hammered... ok a bit more of a session than I first planned and glad on the one hand I went for 240 but also giving myself a b1tch slap for being silly... my legs are in so much pain atm... but as sick as I am I actually kind of enjoy it lol... Dig informs me this is a 4 rep pb which is nice but I would rather have the use of my legs thank god its a rest day tomorrow... well weights wise... | ||
| Greyphantom | | ... | 21-12-2016 @ 18:03 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench BP WU 40x2x5, 60x5, 80x4, 100x3, 110x2, 120x2 127.5x5 117.5x6 105x7 IP 87.5x6 70x9 70x10 oh so done... went into today feeling a bit crap and after 100 on BP just knew it was not going to be a great session... BP - got some aches and pains today whcih manifested even at 40 but it went well enough that at first I thought it would go ok... 100 felt really decent and then things sort of just stopped... 110 felt ok weight wise but each rep things ached all over... forearms in particular but holding the position made my back ache a bit and shoulders and pecs were just not happy either... 120 was much the same weight was fine but just had no ooomph... 127.5 started ok first 3 reps fired up nicely but then not so much... dropped the weight and it felt like I hadnt dropped it at all... dropped again and again it was like I hadnt dropped it... wtaf... chest was feeling it though... IP - ok now this was just off... 87.5 felt more like 120... had to re-rack it and take it out again which felt better but was just meh... 70 felt ok but it bl00dy well should as its light... just done so left it here... a couple of thoughts as to why its meh... just an off day is one and the other is I am trying a new supplement brand so might have a touch of a special kind of flu which happens with some brands... means I should have taken some paracetamol and ibuprofen before which would have helped a lot... had a hot bath last night and that helped a lot with the legs (still sore today but not as much) and will have another tonight... had to train tonight as tomorrow the mrs is off and wants to do some family sh... uh I mean stuff... | ||
| Greyphantom | | ... | 23-12-2016 @ 18:30 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads Block pulls WU 120x2x5, 170x5, 210x3, 250x1 290x3 Deads (speed) WU 170x3, 210x2 230x2x5 Rev grip PD 82.5x18 82.5x15 82.5x12 Seated rows 140x16 140x12 Rev BOR bw+15x10 bw+15x8 oh holy hell... thats a good session... Block - usually a bit of a weak movement for me but its been pretty decent... got to 250 and it felt pretty good so just went straight on to 290 and that felt good... got a good strong triple, another rep was there I feel and if really pushed I might have possibly got a 5th... but thats not for sure... Deads - dropping to 170 to warm up was a laugh as first rep ripped from the floor like it was 290 and it damn near put me on my ar$e... both sets at 230 felt great, fast and light enough... second set felt better this week than last week at a higher weight... Rev grip pd - again felt way better than in past... nice and strong lats punished suitably... strong on all three sets and better form... Seated rows - oh man... went well but mid back took a smacking... felt good and strong though... just ouchie... Rev BOR - ffs Dig 15 really... these feel really good but damn they are tough... esp at the end of the workout... was just done after these... redemption after wed effort... def an effect from certain supplements I am on atm, just started a new brand and it is just settling in... so will take on a monday now which will be fine by wed... todays session went well and really happy with the triple, but thinking hmmm should I have tried 300 always the way...its xmas weekend so got some port and baileys in the fridge to keep me suitably gained up... also gonna eat myself stupid and see if I cant put some more weight back on... back to 113 this week so its a start... | ||
| Greyphantom | | ... | 28-12-2016 @ 18:26 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats Squats WU 70x2x5, 100x5, 130x3, 160x2, 180x2 noooooo felt right IT band give a little, 200x2 *belt on* 220x1, 235x1 250x2 237.5x2 FS 132.5x3 SLDL 160x3x8 left it there... DB lunges not done as leg felt a bit iffy and tbh I really dont want to push it... Squats - felt great to start... weights were flying felt really good in the hole and just moved so well... prob got a bit complacent cos 2nd on 180 felt my IT band give a little... thought ffs... tried 200 and it felt ok... it was a form issue I am pretty sure as I think I let my knee track in a little more than I should hence the twinge... 220 belt went on and felt ok... 235 felt a bit heavier than I would like tbh... 250 surprisingly felt pretty decent... but man my quads felt it... went down to 237.5 for some doubles but only got the one as legs were just not quite right... FS - weight felt fine... first 2 felt really good but on the 3rd the IT band gave a bit of a shout so just left it there... SLDL - oh come on... went pretty well as it happens but hams and glutes got a battering... weight moved fast and felt fine... wow... quads are so sore in that deep worked hard kind of way... hams and glutes soon joined them after the sldl... bit miffed about the IT band but at least it didnt impede the workout too much... and I dont think its going to be much of a problem... at least I hope... | ||
| Greyphantom | | ... | 29-12-2016 @ 19:03 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench BP 2ct paused (2min) WU 40x2x5, 60x5, 80x4, 95x3 105x5x6 CGBP 90x9 82.5x10 75x11 DB flye/press hybrid 20x12 17.5x16 17.5x15 Lat raise (1min) 20x16 15x18 10x20 EZ curls 50x16 50x14 50x11 oh good grief... legs were just not happy this morning but by the afternoon they were better... felt loads better this week compared to last... BP - first few sets went really well and strong... faded a bit on the 4th and the fifth was def the one to leave it... felt good though and strong... shorter rest than I am used to on the bench but made out ok... CGBP - these went really well... good form and technique and put loads into it so got a decent result... DB flye/press - a hybrid movement where I bend the arms a bit more than a normal flye and it sort of has a press feel about it... great stretch and feel through the whole pec area... went a little light on the first set as should prob have done at least 22.5 prob even 25... felt it good though... Lat raise - holy jebus... delts got a good smashing here today... the short rest between sets and always looking for more reps... thought it would be a bit easier but nope it just burned more... EZ curls - now why should the delts have all the fun wow got a great feel on these today and biceps were caned...good session today and happy enough... bit tired as last night sleep was pretty rubbish due to legs aching so much... that great deep worked hard ache... hot bath helped a bit but not as much as I hoped... feeling pretty good re the work outs atm... | ||
| Greyphantom | | ... | 30-12-2016 @ 19:05 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads Deads WU 120x2x5, 170x5, 210x3 235x5 BOR 185x6 172.5x10 160x12 Seated rows 155x13 145x14/9/6 (R/P) Hammer PD 85x13 70x14 60x16+1p dammit... light speed deads but the rest was a bit ffs... Deads - felt odd stopping at 235 but was a speed seat with no heavy work as squats were so late in the week... went fast enough but def feeling the 3 workouts in a row... arms a bit fatigued from yesterday... BOR - awww.maaaan... only got the target of 6 on the top set... upper back was a bit shocked to say the least... did better on the second set... but only got the target on the last set... arms def a factor here but did alright, upper back was well done by the end... after the last set I thought well that wasnt so bad... then I relaxed when letting go the weight and ffs thats when it hit... Seated rows - great, more evil doing... first set not too bad in the scheme of things, good feel and nice work... second ffs rest pause... back did not like that... Hammer grip pd - just to finish off all my back throw in some lat work... felt pretty good if that burning feeling is supposed to be good lol... good workout today, bit taxing having all three one after the other but needs must... | ||
| Greyphantom | | ... | 04-01-2017 @ 18:04 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Sqauts Squats (rpe8) WU 70x2x5, 100x5, 130x3, 160x2, 180x2, 200x2 *belt on* 215x2 230x4 FS (2 min break till cant do 3) 132.5x4x3 SLDL 175x8 DB lunges (taking steps on spot) 38.5x2x8 meh session... just mentally not into as I would have liked as things would pop into my head to shake my focus... I hate that... Squats - pretty decent warm ups... top set the weight felt pretty good, just on that last rep I lost a bit of focus and allowed myself to collapse forward a little, not a problem but shouldnt happen at this weight... FS - felt really good weight wise, first 2 sets were nice and easy 3rd the 3rd rep was a little difficult and the last set my form started to break a little more than I would like so left it there... SLDL - nice easy 8... felt good and great ham/glute involvement... DB lunges - did steps in place on these... really felt it in the quads in a different way... first set was all over the place as felt like a new born deer... 2nd went far better as I got used to the movement and technique... overall a decent enough session but I just dont like losing focus... IT band etc did not give me any trouble at all... felt really good today and felt strong, just a bit meh a time or two... | ||
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