Rob's Powerlifting Journal
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| rob0210 |  | 28/3/12 - Bench/Squat | 29-03-2012 @ 22:39 |
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 2 Ballista On 160kg x 1 Box Squat (14") 80kg x 5 100kg x 5 140kg x 3 Loose suit bottoms on 140kg x 3 180kg x 1 200kg x 1 220kg x 1 240kg x 1 260kg x 1 Dumbell FTOH 42kg x 3 singles each arm 50kg x 1 each arm Bench felt s**te so left it at 160, happy with the box squats though. DB OH was fun, need to do this more often. | ||
| rob0210 | | 29/3/12 - DL | 29-03-2012 @ 22:43 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | DL 70kg x lots 120kg x 3 Suit on/Straps down 120kg x 3 170kg x 3 220kg x 1 220kg x 1 Straps Up 220kg x 1 250kg x 1 Squat Bar 70kg x lots 120kg x 3 Put the suit on for DL, haven't used it in a while so just wanted to remind myself what it was like. Startedn warming up for squats but felt terrible so didn't see the point. Think spending all day drinking in the sun then going out and getting in at 4am may have played some small role in this. | ||
| rob0210 | | 31/3/12 - Squat | 31-03-2012 @ 10:52 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Box Jumps 3 x 3 Squat Bar Suit On 70kg x 5 120kg x 5 170kg x 3 220kg x 2 Wraps on/Straps up 250kg x 1 270kg x 1 Machine Leg Press 5 x 8 Cable Adduction/Abduction 3 x 20 Some new plyo boxes came into the gym recently so gave them a try today before squats. Quite fun, think they'll make a good warm up for squats and DL. | ||
| rob0210 | | 3/2/4 - Squat & Bench | 03-04-2012 @ 21:13 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Box Jumps 5 x 3 (Increased height each time) Speed Squat (14") Bar 70kg x 10 110kg x 3 Added green & blue bands 110kg x 1 (Bar got pulled off my back after 1st rep) Bands off 110kg x 2 x 2 140kg x 2 x 2 160kg x 2 x 5 sets Got sloppy with the walk out and set up with the bands and just lost it at the top. Forgot my suit anyway, and didn't want to risk damaging the bar if it happened again so just took the bands off. Bench (Paused) Bar 60kg x 5 100kg x 5 120kg x 5 140kg x 3 160kg x 1 Shirt On (F6) 185kg x 1 (Bit of a fight to touch, press wasn't great) 185kg x 1 (Perfect rep all the way) 185kg x 1 (Bit of a grind, still went up) Went back to the F6 as it's the one I;ve used the most. Need more practice with the other shirt but don't really have the time frame right now, don't see the point in using a shirt in competition that I'm not confident with. Power Cleans Bar 50kg x 5 70kg x 3 80kg x 2 90kg x 5 singles 100kg x 3 singles 105kg x 1 110kg x 1 Hit and miss session, think I need to change how I set up the bands for squats. Anything more than a green band and it gets a bit ropey. | ||
| rob0210 | | 4/4/12 - Deadlift & Extra Work | 04-04-2012 @ 16:52 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Box Jumps 5 x 3 with increasing height Deadlift Bar 70kg x 5 120kg x 5 150kg x 3 170kg x 2 200kg x 1 220kg x 1 250kg x 1 270kg x 1 290kg x 1 220kg x 5 singles w/ 30s rest Pull Ups 5 x 5 Then some overhead, power cleans, inline press and ez bar curls. Happy with the DL, won't pull heavy again till the comp now. Everything after that was a bit random, don't think I'll be training again until tuesday so just did some stuff for fun. | ||
| rob0210 | | 7/4/12 - Greater London Bench Divisional | 08-04-2012 @ 11:09 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Did the GL bench divisional yesterday, was a good opportunity to get some more practice in with the shirt in a comp environment. Was 101kg on my scales so no problem with weigh in, came in at 103kg. Warm Ups Bar 60kg x 5 100kg x 5 130kg x 3 F6 on 150kg x 2 170kg x 1 1st: 185kg - Good 2nd: 192.5kg - Good (+2.5 Comp PB) 3rd: 197.5kg - Miss Not a bad one, managed to touch with 170 warming up so it seems to have stretched out again pretty quick. On the plus side everything felt pretty light in my hands, got some technical things to work on for the next few sessions too. Then to see if I can get any closer to 200 at the SW in a couple of weeks. | ||
| JH | | ... | 08-04-2012 @ 12:11 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | Good Stuff Rob. | ||
| Olli1990 | | ... | 08-04-2012 @ 12:42 |
Member 2424, 949 posts SQ 280, BP 200, DL 300780.0 kgs @ 130kgs UnEq | Congrats for the comp and for the bench PB Lots of solid work going on will be keeping an eye on this to steal training ideas  | ||
| rob0210 | | ... | 09-04-2012 @ 17:06 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Cheers guys. And Olli I've already stolen your way of doing face pulls so feel free! | ||
| rob0210 | | 9/4/12 - Everything! | 09-04-2012 @ 17:31 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Found an online promotion thing for a free day pass at virgin active so just did one huge session. Deadift Bar Warm Ups 220kg x 2 240kg x 2 260kg x 2 Squat (Raw - No suit bottoms!) Warm Ups 170kg x 2 180kg x 2 190kg x 2 200kg x 1 Bench Warm Ups 140kg x 2 150kg x 2 160kg x 2 Pull Ups 5 x 5 BTN Push Press Warm Ups 90kg x 1 100kg x 1 105kg x 1 80kg x 5 x 3 sets Tricep Pulldowns 3 x 10 Face Pulls 3 x 15 to forehead/neck/chest Haven't trained since last Wednesday, the bench comp didn't really take much out of me so felt pretty fresh. Plus all the food I put away yesterday probably helped. Really happy I was able to squat again, just looked back through my journal and its been since the end of January that I squatted raw without pain. I'll see how it feels during the rest of the week, but hopefully I can begin to get back on track. Everything else felt strong, bodes well for the comp in a few weeks. | ||
| rob0210 | | 10/4/12 - Squat/Bench | 10-04-2012 @ 20:07 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat w/ loose suit bottoms & wraps Warm Ups 220kg x 2 240kg x 1 Leg Press 200kg x 5 250kg x 5 300kg x 5 350kg x 5 Paused Bench w/ Ballista Warm Ups 140kg x 3 150kg x 1 160kg x 1 170kg x 1 180kg x 1 (Slight touch by spotter) Swiss Bar Bench Press 5 x 12 Tricep Pulldowns s/s Face Pulls to forehead/neck/chest 3 x 15 / 3 x 15 Not a bad one, bit tired after yesterday though. Always worn the ballista on my upper arms before, but tried it with it covering my elbows today. Seemed to take much more stress off my elbows and shoulders as well as have a bit more carryover so going to keep using it that way. Trained at my normal home gym today and they've got some decent new kit in: SS bar, swiss bar, about 400kg of metal plates and a monolift. So some new toys to play with! | ||
| rob0210 | | 12/4/12 - Deadlift & Bench Assistance | 12-04-2012 @ 14:34 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Deadlift Warm Ups 240kg x 5 singles (45-60s rest between reps) SSB Squat 120kg x 5 x 3 sets Clean & Press (One Clean per set) 70kg x 5 x 3 sets Pull Ups 5 x 6 Lat Pulldown 4 x 12 KB Extensions 16kg x 8, 7, 5, 5 Lateral Raises 5 x 12 DOH Fat Bar Holds 5 x 10 seconds Good session. DL wasn't really speed work but all were smooth and moved well, feels on track for the comp next week. Used the SSB for squats to give my elbows a break, forgot how much harder it makes things though! Hip was a bit tight but otherwise fine, think I've lost a bit of hip mobility but it should come back as I start working on my raw squat again. | ||
| rob0210 | | 13/4/12 - Squat & Bench | 13-04-2012 @ 14:47 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Warm Ups 200kg x 3 x 2 sets 210kg x 1 220kg x 1 Bench w/ Ballista Warm Ups 140kg x 3 160kg x 1 180kg x 1 Lat Pulldown 3 x 10 Face Pulls to forehead/neck/chest 2 x 15 DB Curls 3 x 6 Ez Bar Curls 2 x 15 Tricep Pulldowns 2 x 20 Machine Rows 3 x 10 KB Swings 20kg x 20 x 2 sets KB Clean & Press 20kg x 20 x 2 sets KB Snatch 20kg x 20 x 2 sets Squats were raw again, felt much better than last time. Actually pretty happy with 220, I think with the focus being on my equipped squat it would of been around this level anyway. Bench was easy, had maybe another 10kg there. Definitely prefer having the ballista around the elbows. Felt really light in my hands too, always a good sign. The rest of the stuff was all fairly light with short rest periods, just some general recovery/assistance stuff. | ||
| Skip | | ... | 13-04-2012 @ 14:55 |
 too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Nice work on the comp and the bench PB mate! | ||
| NickR | | ... | 13-04-2012 @ 20:45 |
 likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | rob0210 said: Squats were raw again Raw or unequipped?  Be good to catch up for a session soon....before you get to the point where your still warming up on ALL my best unequipped 3 lifts...  | ||
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