Rob's Powerlifting Journal
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| rob0210 |  | ... | 04-01-2012 @ 15:28 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 4/1/12 OH Press/Push Press 70kg x 5 x 5 sets Bench 110kg x 6 x 5 sets 1 Arm DB OHP 5 x 8 DB Bench Press 30kg x 15, 15, 10, 10 Dips Bw x 15, 15, 10, 10 Pretty crap session, everything felt far too heavy for what it was. Still, did what was supposed to be done so it could be worse. | ||
| rob0210 | | ... | 05-01-2012 @ 15:08 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 5/1/12 Snatch High Pulls 5 x 2 Sumo DL 140kg x 6 x 5 sets Good Mornings 130kg x 8 x 2 sets 120kg x 8 x 3 sets Rack Pulls (Mid Shin) 180kg x 12 Seated Leg Curls 5 x 10 Hyperextensions 5 x 10 Sumo still going well, lower back was pretty tired so dropped the weight on GM's. | ||
| rob0210 | | ... | 08-01-2012 @ 17:44 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 8/1/12 Barbell Row 110kg x 8 x 5 sets Pull Ups 50 total reps Bench Pull 5 x 10 DB Row 50kg x 8 x 5 sets 1 Arm Cable Row 5 x 10 Face Pulls 3 x 20 EZ Bar Curls 3 x 8 Back at uni now so hopefully should get a bit more consistency in my training days. | ||
| rob0210 | | ... | 09-01-2012 @ 14:01 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 9/1/12 Power Cleans 82.5kg x 2 x 5 sets High Bar Squat 140kg x 5 x 5 sets Front Squat 110kg x 6 x 3 sets Bulgarian Split Squats 3 x 12 Leg Press 5 x 8 Leg Extensions 5 x 10 Actually pretty f**ked after this! My log is pretty boring right now, it's all high volume/low intensity stuff so not really much to say. Hopefully getting back in my suit and shirt next week though so should be a bit more interesting. | ||
| rob0210 | | ... | 10-01-2012 @ 21:58 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 10/1/12 Push Press 80kg x 5 x 5 Bench Press 120kg x 5 x 5 DB OH Press 5 x 8 DB Bench Press 40kg x 10, 10, 8, 7, 8, 7 (50 total reps) Dips BW x 20, 15, 15 Felt much better than the last pressing session. | ||
| rob0210 | | ... | 11-01-2012 @ 19:51 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 11/1/12 Snatch High Pull 5 x 2 Sumo DL Multiple sets at 70kg 100kg x 5 120kg x 5 150kg x 3 Add suit (Loose 44 Superior) 150kg x 1 170kg x 1 200kg x 1 220kg x 1 240kg x 1 260kg x 1 280kg x 1 300kg x 0 (Clip came loose and all the plates fell off) 300kg x 1 Suit off 170kg x 5 170kg x 5 The second 300kg was pretty ugly, wouldn't pass in a comp but I'm counting it as a gym lift. Block Pull (Mid-Shin) 180kg x 12 200kg x 12 Had to stop here due too lack of time. Came back in the evening though and did the extra stuff. GHR 5 x 10 Good Mornings 3 x 12 (Really light, back wasn't feeling up to much) Leg Curls 5 x 10 Got a bit carried away with the heavy singles but got some positives to take away from it. Got a new super centurion to use so hopefully between that and a couple more months working sumo I can put up something decent. | ||
| rob0210 | | ... | 15-01-2012 @ 18:46 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Back work from Thursday... 12/1/12 BB Row 120kg x 6 x 5 sets Pull Ups 50 total reps Bench Pull 5 x 10 DB Row 50kg x 8 x 5 sets 1 Arm Cable Row 5 x 8 Face Pulls 3 x 20 Ez Bar Curls 3 x 12 | ||
| rob0210 | | ... | 15-01-2012 @ 18:54 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 15/1/12 Snatch High Pull 5 x 2 Sumo DL Multiple sets at 70kg 100kg x 3 120kg x 3 150kg x 3 Suit on 170kg x 3 200kg x 3 220kg x 3 240kg x 3 220kg x 3 x 3 Pause Squats Bar 60kg x 4 100kg x 4 140kg x 4 160kg x 4 140kg x 4 x 3 sets Bench Press Bar 60kg x 5 100kg x 5 SS Ballista on 120kg x 5 140kg x 5 130kg x 5 x 2 sets Everything felt heavy from the start today. I suspect spending the whole of yesterday afternnon and evening drinking in Camden may have played a small part in this. | ||
| rob0210 | | ... | 17-01-2012 @ 21:59 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 17/1/12 Felt pretty good going into this one despite having the longest day I've had in a while...one day I'll figure my body out. Warmed up with face pulls & tricep extensions Bench Bar 60kg x 5 100kg x 5 120kg x 5 140kg x 3 Shirt on 160kg x 2 170kg x 2 180kg x 2 190kg x 2 180kg x 2 x 4 sets No touches, came close though. Weight felt heavy in my hands to begin with but everything moved well. Defecit DL Bar 60kg x 4 100kg x 4 140kg x 4 180kg x 4 200kg x 4 210kg x 4 190kg x 4 x 3 sets Felt ok, 190's were quite fast. Squat Bar 60kg x 5 100kg x 5 140kg x 5 Add wraps 180kg x 5 x 3 sets Speed was ok but my back was pretty fatigued so I didn't want to push it as I'm squatting equipped on Thursday. Good session overall. | ||
| rob0210 | | ... | 20-01-2012 @ 00:00 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 19/1/12 Squat Bar 60kg x 5 90kg x 5 110kg x 3 160kg x 3 Suit on 170kg x 3 200kg x 3 220kg x 3 Wraps on 250kg x 3 Straps Up 270kg x 3 x 4 sets Been a while since I've handled this kind of weight, felt bloody heavy! Nowhere near depth on any of the reps but got plenty of time to work on it, just need to get used to handling the heavier weights again. Speed was ok despite it all. Bench Press 60kg x 5 100kg x 5 120kg x 5 Added 3 Board 140kg x 4 160kg x 4 170kg x 3f4 (Thought I'd be good for this but it all went to s**t on the 4th rep) 160kg x 4 x 2 sets In the past my shirted bench and my 3 board have been pretty similar, hoping if I can bring this up some it will have some good carry over. Block Pull (Just below knee) 70kg x 5 120kg x 5 170kg x 5 220kg x 5 240kg x 5 x 2 sets Spent far too long doing the squats so was pretty tired when it came to pulling. | ||
| rob0210 | | ... | 20-01-2012 @ 20:16 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 20/1/12 Power Clean Up to 100kg x 3 High Bar Squat Up to 210kg x 1 Front Squat Up to 160kg x 1 | ||
| rob0210 | | ... | 23-01-2012 @ 11:57 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 22/1/12 Sumo DL 50kg x lots 70kg x lots 100kg x 3 120kg x 3 150kg x 3 170kg x 3 Suit On 200kg x 3 220kg x 3 250kg x 3 260kg x 3 220kg x 3 230kg x 3 x 2 sets Pause Squat 70kg x 4 120kg x 4 150kg x 4 170kg x 4 155kg x 4 x 3 sets Bench Bar 60kg x 5 100kg x 5 120kg x 5 140kg x 2 SS Ballista on 150kg x 5 x 3 sets Still toying with the sumo technique, getting there though. | ||
| rob0210 | | ... | 25-01-2012 @ 00:24 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 24/1/12 Bench 60kg x lots 100kg x 5 120kg x 5 140kg x 3 Shirt On 170kg x 2 185kg x 2 195kg x 2 (Touched 2nd) 185kg x 2 x 4 sets Defecit Deadlift Bar 70kg x 4 120kg x 4 170kg x 4 200kg x 4 230kg x 4 200kg x 4 x 3 sets Squat Bar 70kg x 5 120kg x 5 170kg x 5 Add Wraps 190kg x 5 | ||
| rob0210 | | ... | 26-01-2012 @ 22:17 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 26/1/12 Squat Bar 70kg x 5 120kg x 5 170kg x 5 Suit On 220kg x 3 Straps Up/Wraps On 250kg x 3 270kg x 3 280kg x 3 x 2 sets 285kg x 3 Still not deep enough but better than last week, speed wasn't too bad. Bench Bar 60kg x 5 100kg x 5 120kg x 5 140kg x 3 Added 3 Board (Little over 4 inches) 160kg x 4 x 2 sets 165kg x 4 x 2 sets Block Pull (Just below knee) 120kg x 5 x 2 sets 170kg x 5 220kg x 5 250kg x 5 260kg x 5 | ||
| JH | | ... | 26-01-2012 @ 22:27 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | When are you next competeting Rob? | ||
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