Rob's Powerlifting Journal
12345678910 ... ... 3839404142434445464748
| rob0210 |  | ... | 08-12-2011 @ 19:44 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 8/12/11 - Bench General warm up of face pulls/tricep extensions Bench Bar x loads 40kg x 3 60kg x 3 80kg x 3 100kg x 3 120kg x 3 140kg x 3 160kg x 1 (paused) 160kg x 1 165kg x 1 BTN Push Press 60kg x 5 70kg x 3 80kg x 3 90kg x 3 100kg x 3 110kg x 1 Loads of high rep cable extensions & curls Not a bad session, 160kg was decent. Elbows took a bit of a beating by the end but nothing too big. Looking to use the same openers as at the All England, 225/155/280. | ||
| rob0210 | | ... | 13-12-2011 @ 23:49 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Didn't see much point in writing up the last few sessions, just some singles around 70% and a triple at 50% earlier. All low volume in the main lifts with no accessory work. All nice and easy, bodyweight is well under too so no stress over having to make weight this time. One or two more sessions for some stretching & mobility stuff to keep loose but otherwise I'm good to go! Looking forward to a good competition! | ||
| JH | | ... | 17-12-2011 @ 21:19 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | How did you get on Rob, I heard that you won? what was the breakdown? | ||
| rob0210 | | ... | 18-12-2011 @ 11:18 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Commonwealths This was my last competition as a junior so I wanted to end it on a good note. Had a uni deadline on the friday so had to get a really early train down saturday morning. Was 102kg on my scales when I got up so at least I was able to have breakfast. Ended up weighing in at 103kg. Squat Warm ups went ok, can’t remember what they were but ended on 210kg. It felt heavier than I would have liked but moved ok. 1st: 225kg - Pass 2nd: 237.5kg - Pass 3rd: 242.5kg - Fail Not what I was hoping for but decent enough. Bench Warm ups felt pretty good, ended on 140kg. Elbows felt fine, everything felt strong. 1st: 155kg - Pass 2nd: 165kg - Pass 3rd: 170kg - Fail Opener was easy, thought I might be on for something good with the way it moved. 165kg was a different story! Moved a lot slower than I thought it would. 170kg moved a few inches off the chest but just couldn't get it past the sticking point. Deadlift Now we're talking! Everything felt good from the start, last warm up was 255kg and it flew up. 1st: 280kg - Good (Commonwealth Junior U/E record) 2nd: 292.5kg Good (Commonwealth Open U/E record) 3rd: 300kg - Good All moved pretty well. My over-hand started opening on the 300kg, meant I couldn't get my left shoulder back but still got it 2:1. Total: 702.5kg 1st place Junior 105kg U/E Would liked to have ended the year on some PB's but can't have everything. I've lost about 5kg between now and the All Englands and I think thats hurt my squat and bench a little. Still manged to total over 700kg so was pleased with that. Some good squatting by Millsy, just missed a 247.5kg on his 3rd due to foot movement. Plan for now is to try and get my weight down to the mid 90kg's before coming back up to 105kg. I think I could potentially be carrying 10kg more muscle on my frame than I am. I figure if I want to go as far as I can in the 105's I'm better off trying to do it sooner rather than later. Next competition will be the South West in April so there's a good 4 months between now and then. Will be doing it equipped, or at least using some type of equipment, and get the qualification total for the Seniors. I want to make the Seniors my next big focus and take a long build up for it. It'll give me plenty of time to do some high volume/low intensity stuff and try to address some of my weaknesses. | ||
| JH | | ... | 18-12-2011 @ 17:03 |
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | Well done on your win. Train hard | ||
| milsy | | ... | 18-12-2011 @ 17:18 |
 Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | enjoyed watching your lifting this weekend and was realy good to meet you gotta say it tho im glad your in seniour next year insane deadlift strength good luck with your training and will probs see you at a comp sometime next year | ||
| Joseph_Walton | | ... | 18-12-2011 @ 17:19 |
Mighty young Joe Member 675, 2271 posts SQ 272.5, BP 180, DL 275727.5 kgs @ 114.8kgs UnEq | Well done Rob, always impressive lifting. | ||
| rob0210 | | ... | 21-12-2011 @ 14:41 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Cheers guys. First session back today, training at a DW fitness for the next week or 2 while I'm back home. General Warm up of face pulls, BW squats and pull ups Squats Bar 60kg x 5 100kg x 5 140kg x 5 180kg x 3 200kg x 1 High Bar Squats 100kg x 5 x 5 Pull Ups 5 x 5 Leg Press 300kg x 8 x 3 sets BTN Push Press 80kg x 5 x 2 sets 85kg x 5 x 2 sets 80kg x 5 Hyperextension 5 x 10 I've got a new training plan that I'm going to start in the New Year, but until then I'll just be winging it and train what I want when I feel like it. Just training for fun more than anything else, always good for getting my motivavtion up. | ||
| rob0210 | | ... | 22-12-2011 @ 17:14 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 22/12/11 - Deadlift/Bench Usual warm up stuff Deadlift 60kg x 5 100kg x 5 140kg x 5 180kg x 3 220kg x 2 250kg x 1 270kg x 1 270kg was pretty much the limit, but still pretty pleased considering the comp was only last saturday. Sumo Deadlift 140kg x 5 x 5 Just trying to develop some sort of technique, my sumo form is terrible. Really turned my toes out on the last set and it felt much better, otherwise my knees kept coming in and I'd basically stiff-leg it. Plus when pulling mixed grip I can feel it wanting to windmill at the top. If anyone has any tips for sumo pulling I'm all ears! Good Mornings Bar 60kg x 5 100kg x 5 130kg x 5 150kg x 5 Bench Bar 60kg x 10 100kg x 5 120kg x 3 140kg x 3 CG Bench Press 100kg x 5 x 5 DB Bench Press 30kg x 20, 15, 10, 5 (50 total reps) My sticking point is an inch or 2 off chest and I've read that DB bench is a good way to help this. I'll stick with the 30kg's until I can get 50 reps in 2 sets before moving to the 40kg's. Seeing as my uni gym only has DB's up to 50kg, my short term goal is 50 reps in 2 sets with the 50kg's. I know for a raw bench off the chest is pretty much always going to be the sticking point, but if anyone has any more ideas that'd be great. Facepulls s/s Lateral Raises 3 x 20 / 3 x 20 Long session, was starting to fade by the end. Need to start eating more before training. | ||
| rob0210 | | ... | 23-12-2011 @ 20:18 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 23/12/11 Squat Bar 60kg x 5 100kg x 5 140kg x 5 180kg x 3 200kg x 1 220kg x 1 Lying Leg Curls 5 x 8 Sitting Leg Curls 3 x 12 Leg Extensions 3 x 15 Knees felt a bit funny so just wanted to move some blood around the joint. BTN Push Press Bar 60kg x 5 70kg x 5 80kg x 3 90kg x 1 100kg x 1 105kg x 1 1 Arm DB OHP 5 x 5 Some plate loaded shoulder press thing 3 x 10 Pull Ups 2 x 10 Now to rest for a few days by eating and drinking far more than I can handle. | ||
| rob0210 | | ... | 27-12-2011 @ 15:46 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 27/12/11 Power Clean 5 x 2 High Bar Squat 115kg x 6 x 5 sets Front Squat 90kg x 6 x 3 sets Leg Press 250kg x 10 x 3 sets Bulgarian Split Squat 3 x 12 Leg Extension 5 x 10 | ||
| rob0210 | | ... | 28-12-2011 @ 14:55 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 28/12/11 OH Press 60kg x 5 x 5 sets Bench 100kg x 6 x 5 sets 1 Arm DB OHP 5 x 8 DB Bench Press 30kg x 20, 15, 10, 5 Dips BW x 15, 15, 10, 10 | ||
| rob0210 | | ... | 29-12-2011 @ 17:27 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 29/12/11 Snatch High Pulls 5 x 2 Sumo DL 120kg x 6 x 5 sets Felt much better pulling sumo today, hopefully it continues. Looking forward to putting the suit on in a few weeks. Good Mornings 120kg x 8 x 4 sets Rack Pull (Mid-Shin) 180kg x 12 This was supposed to be 3 x 12, crappy bar was making grip a nightmare though. Glute Bridge 3 x 12 GHR 3 x 10 Hyperextension 5 x 10 | ||
| rob0210 | | ... | 30-12-2011 @ 16:21 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 30/12/11 BB Row 100kg x 8 x 5 sets Pull Ups BW x 8, 8, 8, 6, 6, 5, 5, 4 (50 reps total) T Bar Row 5 x 10 DB Row 50kg x 6 x 3 sets Was supposed to do more on this but my foreaarms and grip were knackered. I'm trying to avoid using straps where I don't really need them for a bit, hopefully it will do something for my grip strength. 1 Arm Cable Row 5 x 10 Face Pulls 3 x 12 Bicep Cable Curls 2 x 10 | ||
| rob0210 | | ... | 03-01-2012 @ 14:35 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 3/1/12 Power Cleans 80kg x 2 x 5 sets High Bar Squat 125kg x 6 x 5 sets Front Squat 100kg x 6 x 3 sets Bulgarian Split Squat 3 x 12 Leg Press 250kg x 10 280kg x 10 300kg x 10 Leg Extension 5 x 10 Feeling pretty good, getting used to the shorter rest periods. | ||
12345678910 ... ... 3839404142434445464748
© Sugden Barbell 2026 Privacy - Terms & Conditions