Rob's Powerlifting Journal
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| rob0210 |  | 23/2/12 - Bench Press | 23-02-2012 @ 19:21 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Bar 60kg x 5 100kg x 5 120kg x 5 140kg x 3 SS Ballista on 160kg x 3 170kg x 3 175kg x 2f3 CG Bench 120kg x 5 130kg x 5 140kg x 5 Pull Ups 50 total reps Finshed with some push press and strict BB and DB OH. Didn't feel too great warming up but the 170kg felt better than last week, 175 was just too heavy. | ||
| rob0210 | | 24/2/12 - Squat & Deadlift | 24-02-2012 @ 21:48 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Bar Loose Suit On/Straps Down for all sets 70kg x 5 120kg x 5 170kg x 5 Wraps On 220kg x 3 245kg x 3 255kg x 3 Deadlift 70kg x 5 120kg x 3 170kg x 3 220kg x 2 Add Reverse Green Bands 270kg x 1 300kg x 1 Hang Power Cleans Up to 100kg x 1 Finished with some grip and single leg work. Was pretty tired going into this so cut the volume back a bit. Squats felt comfortable, quite liking wearing the loose suit bottoms for squatting. | ||
| rob0210 | | 27/2/12 - Bench | 27-02-2012 @ 18:54 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Floor Press Bar 60kg x 10 100kg x 5 120kg x 5 140kg x 2 150kg x 1 160kg x 1 170kg x 1 175kg x 1 180kg x 1 Bench w/ blue band looped under bench Bar 60kg x 5 100kg x 5 120kg x 5 x 3 sets OH Press 70kg x 5 70kg x 5 70kg x 5 (Push Press last rep) 70kg x 5 (All Push Press) 80kg x 5 (All Push Press) Finshed with some DB OH and general back work. Happy with floor press today, think I've been in shape for 180kg before but never actually done it. It also ties my raw bench PB so hopefully I'm not too far off breaking that. | ||
| rob0210 | | 28/2/12 - Squat/DL | 28-02-2012 @ 20:56 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Bar Loose suit bottoms on 70kg x 5 120kg x 5 170kg x 5 Knee wraps on 220kg x 2 240kg x 1 250kg x 1 Deadlift (Equipped) 70kg x 3 120kg x 3 170kg x 3 220kg x 1 270kg x 1 270kg x 1 270kg x 1 Then grip work, leg press and GHRs. Back felt really fatigued today so found it really hard to keep my shape on squats. Kept the rest periods short on DL and accessory work instead to make up for the lighter weight, going to push the squats a bit more on Saturday instead before deloading next week. | ||
| rob0210 | | ... | 28-02-2012 @ 20:57 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Video of my 320kg DL miss from last week | ||
| rob0210 | | 1/3/12 - Bench | 01-03-2012 @ 21:19 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Bar 60kg x 5 80kg x 5 100kg x 5 120kg x 5 140kg x 3 Ballista On 160kg x 1 170kg x 1 180kg x 1 CG Bench 130kg x 5 130kg x 5 140kg x 5 Finished with some back and shoulder work. Was shattered going into this, 80kg felt heavy. Had 180kg as a goal, had a bit of a sticking point in the middle but it went up. Lockout strength has definitely come up, looking forward to getting back in the shirt in a few weeks. | ||
| rob0210 | | 3/2/12 - Squat/DL | 03-03-2012 @ 21:27 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Bar Loose suit on/Straps down all sets 70kg x 5 120kg x 5 170kg x 5 Wraps on 220kg x 3 240kg x 1 260kg x 1 Added Reverse Blue Bands (-0kg at top/-30kg at bottom) 270kg x 1 280kg x 1 (Slight touch from spotter) Box Squat 220kg x 2 DOH Sumo DL 120kg 5x5 Finshed with GHR's, SL leg press and some hip adduction/abduction stuff. Average session, think I'm good for 270-275kg for a single based off the 255x3 last week but just not to be today. Suppose its not too bad considering I can get depth with 70kg in this suit though. On the plus side everything felt light on my back and I'm getting more confident in my descent speed. | ||
| JH | | ... | 04-03-2012 @ 19:57 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | hi rob what are your best equipped lifts ? | ||
| rob0210 | | ... | 05-03-2012 @ 16:46 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | JH said:hi rob what are your best equipped lifts ? In comp 275/190/305 & 770kg total, that was the seniors last year. Should of done much better on squat but had depth issues all through the training cycle, only managed to get my third in lol. In training heaviest I've gone is 305/220(different shirt)/310. | ||
| JH | | ... | 05-03-2012 @ 18:42 |
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | rob0210 said: In comp 275/190/305 & 770kg total, that was the seniors last year. Should of done much better on squat but had depth issues all through the training cycle, only managed to get my third in lol. In training heaviest I've gone is 305/220(different shirt)/310. Ok kool, 800+ then at the next comp. What movements do you find most beneficial for bringing up your deadlift, I am good off blocks conv style but when it comes to off the floor I am weak. I feel my grip is a big weakness atm need to be able squeeze the bar harder on a pull. What are your thoughts on pulling? As its my weakness! | ||
| rob0210 | | ... | 06-03-2012 @ 22:22 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | JH said: Ok kool, 800+ then at the next comp. What movements do you find most beneficial for bringing up your deadlift, I am good off blocks conv style but when it comes to off the floor I am weak. I feel my grip is a big weakness atm need to be able squeeze the bar harder on a pull. What are your thoughts on pulling? As its my weakness! 800+ is the plan, been well overdue! For off the floor conventional I've found quad strength was my weak link. I really like the leg press, at the start of last year I really started to push it and took it from 5x5@300ish to 5x5@450ish. In the same span my DL went from 280 equipped at the Juniors (Late Feb) to an easy 287.5 unequipped at the SW open in mid April. Then pulled my first 300 the day after the SW too lol. Heaviest I went in that period for DL was 265x1 about 10-14 days before the SW. Increasing my 5x5 leg press was one of the only things that really changed in that block so it's the only thing I can link to the DL progress. I'm also pretty aggressive when I pull in comp, the quicker I can get my grip and start pulling the better I am off the floor; if I spend ages getting my grip set it makes a huge difference for me. I saw a video of Eric Cressey DLing a few years ago and tried to model it off that, seems to work pretty well for me. My lockout is pretty strong so pretty much anything I can get past my knees I can lockout as long as my grip is good. Grip seems to be my new weakness, just trying out some things for it right now. I'm doing it twice per week, one day is 3x10 second DOH holds focusing on squeezing the bar tight, rather than just holding it. The other day I'm doing fat grip holds for the same 3x10 seconds, just loading up one end of a barbell and gripping the barbell sleeve. Bit of a random mix of stuff mate, hopefully some of it helps! For what it's worth I think my build is suited for DL, it's my one lift thats always been fairly strong. | ||
| rob0210 | | 6/3/12 - Bench | 06-03-2012 @ 22:24 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Bar 60kg x 5 80kg x 5 100kg x 5 120kg x 5 140kg x 5 160kg x 1 Ballista On 170kg x 1 Just loads of BB style volume work after for shoulders, back and triceps. Quite like this sort of work for deload weeks, makes for a good change of pace. | ||
| JH | | ... | 07-03-2012 @ 10:07 |
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | Thanks Rob will take what you have said on board. | ||
| rob0210 | | 9/3/12 - Bench | 10-03-2012 @ 11:18 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Bar 60kg x lots 100kg x 5 120kg x 5 140kg x 3 Shirt On 170kg x 2 190kg x 1 (No touch) 200kg x 1 (No touch) 200kg x 1 (Touch and paused) Push Press Up to 100kg x 1 OH Press 50kg x 10 x 5 sets Loads of BB type work for back, triceps and shoulders. Tried a different shirt than the one I was using a few weeks ago (F6). This one is a super katana but its ridiculously loose, can literally get it on by myself in about 15 seconds! Bit uncertain about using it, but seeing as I'm doing similar numbers in each shirt I don't think it really matters much right now. | ||
| JH | | ... | 10-03-2012 @ 11:48 |
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | rob0210 said:Bench Bar 60kg x lots 100kg x 5 120kg x 5 140kg x 3 Shirt On 170kg x 2 190kg x 1 (No touch) 200kg x 1 (No touch) 200kg x 1 (Touch and paused) Push Press Up to 100kg x 1 OH Press 50kg x 10 x 5 sets Loads of BB type work for back, triceps and shoulders. Tried a different shirt than the one I was using a few weeks ago (F6). This one is a super katana but its ridiculously loose, can literally get it on by myself in about 15 seconds! Bit uncertain about using it, but seeing as I'm doing similar numbers in each shirt I don't think it really matters much right now. Hi Rob, I use a standard Katana size 46 and have done for a couple of years and I think its a good shirt, easy to use. | ||
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