Rob's Powerlifting Journal
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| rob0210 |  | ... | 15-04-2012 @ 11:28 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Cheers Skip! NickR said: 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...  Depends on whether I'm training for the Seniors or the Nationals Yeah definitely, I've got my last exam on the 30th but I'm pretty much free after that. You still training at locker 27? | ||
| rob0210 | | 15/4/12 - Overhead | 15-04-2012 @ 11:33 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Clean & Press (One clean per set) 5 x 6 Strict Press 10 singles between 75-85kg w/ short rest (~60 sec) DB OH s/s Pull Ups 40kg x 4 x 5 sets (2 reps per arm) / 5 x 5 | ||
| rob0210 | | 16/4/12 - Squat & DL | 16-04-2012 @ 19:39 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat w/ wraps Warm Ups 210kg x 2 230kg x 1 240kg x 1 Dl 200kg x 5 singles w/ 30sec rest Pull Ups 3 x 8 DB OH 50kg x 2 x 3 sets (1 rep per arm) | ||
| rob0210 | | ... | 18-04-2012 @ 16:27 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Just worked out my squat and bench openers today. Normally wouldn't do it this close to the comp, but between not taking my kit home with me the other week and with uni work this week haven't had a proper chance to get it done. Looking forward to this comp, should be a lot of fun. | ||
| rob0210 | | SW Open | 23-04-2012 @ 12:08 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | SW Open Write Up This was a long competition, there were 2 groups so we didn't get started till about 3 and finished at 8. Weighed in at 102.7kg at about 10 so just spent the time in between watching the first group and eating, managed to get a nap in too along the way. Squats 1st - 260kg - Pass 2nd - 275kg - Pass 3rd - 285kg - Pass (+10kg comp PB) After all the hip BS I've had and the nightmare I had at the seniors last year with depth I was a bit worried, so opened light. There was more there, but happy with the 285 all things considered. Bench 1st - 185kg - Pass 2nd - 195kg - Pass (+2.5kg comp PB) 3rd - 200kg - Pass (+7.5kg comp PB) Used my training partner Jake's katana this time, instead of my F6. Felt a bit heavy warming up so still opened at 185, 200 was easier than the 195 though. Need to start working on pulling the shirt down to get the most out of it, now I have a better idea of what I can do in it. Deadlift 1st - 280kg - Pass 2nd - 300kg - Pass 3rd - 307.5kg - Pass (+2.5kg comp PB) Was shattered by the time it came to DL so was content with 307.5. Just found it really hard to get worked up. Grip issue is still there, could tell from the 280 that it wasn't feeling that good. Still, enough for a PB, even if it was a small one. Total - 792.5kg (+22.5kg) Really would have liked 800, think it was there if I pushed the squat and bench a little more. Next competition will be the British Seniors in June, so only got about 8 weeks. Got a good idea of what I need to work on too, if I sort out some technical things and bring my squat back up I think something in the low 800's is feasible. | ||
| rob0210 | | 25/4/12 - Squat/Bench/DL | 25-04-2012 @ 15:50 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Box Jumps 5 x 3 w/ increasing height Squat w/ wraps & reverse green band Warm Ups 220kg x 3 240kg x 3 Fairly easy for first session back. Got told I need to wrap my knees a bit higher up at the SW so tried that today, made a pretty noticable difference. CG Incline Bench Warm Ups 90kg x 5 80kg x 5 x 2 sets DL Up to 210kg x 5 DB Row 50kg x 15 50kg x 10 DB rows were more for my grip than back. Went to failure with my left then matched it with my right.Going to start doing this twice a week and see if it helps, just going to try and up the reps each time. | ||
| rob0210 | | 26/4/12 - Squat/Bench | 26-04-2012 @ 22:04 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Box Jumps 5 x 3 w/ increasing height HB Pause Squat (2 count pause) Up to 150kg x 5 Pull Ups 2 x 10 Bench Up to 130kg x 5 Going to try dropping the volume in my sessions and increasing my training frequency for the next few weeks. Will just be focusing on 3s and 5s in the main lifts or variations of them, nothing too complex. | ||
| rob0210 | | 27/4/12 - DL/Squat | 27-04-2012 @ 20:06 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 18" Block Pull Warm Ups 220kg x 3 250kg x 3 280kg x 3 Squat Warm Ups 170kg x 5 185kg x 5 Short and sweet. | ||
| rob0210 | | 28/4/12 - Bench/DL | 28-04-2012 @ 13:15 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Incline Press Warm Ups 100kg x 5 105kg x 5 Pull Ups 2 x 10 DL Warm Ups 215kg x 5 | ||
| rob0210 | | 29/4/12 - Squat/Bench | 29-04-2012 @ 20:17 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Power Cleans Up to 100kg x 2 Squat w/ Reverse green bands & wraps Warm Ups 220kg x 3 250kg x 3 Bench Press Warm Ups 140kg x 5 Face pulls to forehead/neck/chest 3 x 15/15/15 Squats were easy, as they should be with this set up really. Want to to try and get it to around 280ish x3 over the coming weeks. Desperate for a 300+ squat at the seniors, need to be doing at least low 800's to be competitive and the squat is my weak link. | ||
| JH | | ... | 29-04-2012 @ 21:31 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | Well done on the comp, some solid training going on. | ||
| Skip | | ... | 30-04-2012 @ 11:20 |
 too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | JH said:Well done on the comp, some solid training going on. X2 mate! | ||
| rob0210 | | ... | 30-04-2012 @ 18:02 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | JH said:Well done on the comp, some solid training going on. Skip said:x2 mate Cheers guys. Todays training (30/4/12) SLDL Warm Ups 160kg x 5 180kg x 5 Never done these before so started light. Quite like them though, going to stick with them. Squat Warm Ups 170kg x 5 190kg x 5 210kg x 1 225kg x 1 190 was easy so did some singles. Got on my toes for the 225 making it stupidly hard but still went up. Push Press Warm Ups 100kg x 1 110kg x 1 115kg x f 115kg x 1 Power Clean 100kg x 2 105kg x 1 Done. On another note I finished my degree today, so plan to get absolutely smashed tonight to celebrate  | ||
| rob0210 | | 1/5/12 - Bench/DL | 01-05-2012 @ 19:42 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 3 Board Bench Press Warm Ups 160kg x 3 170kg x 3 SLDL Warm Ups 170kg x 5 185kg x 5 DL 220kg x 1 | ||
| rob0210 | | ... | 03-05-2012 @ 20:31 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Last couple days... 2/5/12 - Bench/Squat Incline Bench Up to 100kg x 5 HB Pause Squat (2 count pause) Up to 155kg x 5 Pull Ups 2 x 10 Face Pulls to forehead/neck/chest 3 x 15/15/15 Ez Bar Curls 4 x 8 Tricep Extensions 5 x 12 3/5/12 - DL/Squat 18" Block Pull Up to 300kg x 3 HB Pause Squat (2 count pause) Up to 155kg x 5 | ||
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