Rob's Powerlifting Journal
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| rob0210 |  | 14/7/12 - Squat/DL | 14-07-2012 @ 13:38 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Warm Ups 200kg x 1 215kg x 1 185kg x 5 x 5 Sumo DL 140kg x 8 x 4 sets BB Step Ups 80kg x 5(per leg) x 3 sets Good Mornings 110kg x 8 x 3 sets BB Rollouts 10, 5(lol) Reverse Crunches 3 x 12 Planks 2 x 30 sec Bit of a long one, squats felt good but that probably because I spent ages talking in between the sets of 5. Rollouts sucked again, first set was ok but second set just wasn't happening haha. Not really doing much conventional deadlifting right now. Means I can focus more on my squat and bench which will benefit my total more come September. The assistance work is still hitting the relevant muscles and it wont take long to get my DL up to scratch once I start increasing the frequency again. | ||
| rob0210 | | 17/7/12 - Bench | 17-07-2012 @ 17:47 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Warm Ups 140kg x 1 (Paused) 150kg x 1 (Paused) Add 2 Board (~3 inches) 140kg x 5 x 5 sets SA DB Press s/s Wide Grip Pull Ups 26kg x 6 x 6 sets / 50 total reps in sets of 8-10 Fairly short. Bench wasn't feeling too good so left it at 150. Main reason for doing the singles is so I can work on/adjust my technique. Bench is a bit weird right now, sometimes it feels great other times it feels really off so trying to work it out. Going to be using the 2 board for the rest of my 5x5 work now, and then as my overload movement when I increase the frequency again. 140 was a good start today so plenty of room to increase it. | ||
| rob0210 | | 19/7/12 - Squat/DL | 19-07-2012 @ 16:16 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Warm Ups 200kg x 1 220kg x 1 190kg x 5 x 5 sets DL Warm Ups 250kg x 1 280kg x 1 SLDL 160kg x 5 x 3 sets Hyperextension s/s Swiss Ball Rollouts Bar x 10 x 3 sets / 3 x 10 Not a bad session, trained at work before I started. SMUC gym is completely closed now for the olympics so most likely be doing most of my training before/after work. Not ideal but at least it will get done. Got in to a good groove on the last few sets on 190 but the 220 single wasn't as fast as I would have liked. Rushed my set up on the 280 DL which made it b**ch of a pull, took a lot out of me so kept it light on the SLDL and shortened the rest periods. Held a bar across my back for hyper extensions, felt quite good if a little awkward to get it placed right. Plan to keep this in. | ||
| Skip | | ... | 20-07-2012 @ 11:29 |
 too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Yeah the Olympics do know how to mess people about! haha. Still a nice few sessions as always Rob! Do you have any issues with/do you ever train early AM? | ||
| rob0210 | | ... | 20-07-2012 @ 15:47 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Skip said:Yeah the Olympics do know how to mess people about! haha. Still a nice few sessions as always Rob! Do you have any issues with/do you ever train early AM? Tell me about it, its well annoying! Especially as SMUC is only about 5 mins from my flat. I trained early a few times when I was doing my dissertation, only as there was no other choice though. I normally have to mess up my sleep patterns to get up for it and I definitely feel weaker in the morning so any 90%+ stuff was always a ball ache. Volume sessions weren't too bad though, any sort of conditioning/DE/hypertrophy type sessions normally went pretty well. 20/7/12 - Bench Assistance CG Bench Warm Ups 115kg x 8 x 2 sets 120kg x 8 Floor Press against quadded mini bands Bar x 5 40kg x 5 50kg x 5 60kg x 5 70kg x 5 80kg x 5 Strict Press Up to 65kg x 3 Lots of upper back/rear delt/tricep work on a TRX Lateral Raises Some reps x some sets An OK session, the floor press w/ 4x mini had a ridiculous amount of tension. Was good for a change of pace though, triceps were feeling it after this and the CG. Think all the increased pressing volume has affected my shoulder girdle though, strict press was irritating it. Played around with some bodyweight stuff on the TRX, not a bad piece of kit and worked pretty well for back work. Need to increase my face pulls and rear delt stuff over the next few weeks. On another note I was 101.4kg after training, can't wait to get paid so I can afford to put some weight on! | ||
| rob0210 | | 23/7/12 - Squat | 24-07-2012 @ 09:37 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Warm Ups 210kg x 1 225kg x 1 195kg x 5 x 5 sets Good Mornings 120kg x 8 x 4 sets Hyperextensions s/s Swiss Ball Rollouts Bar x 10 x 3 sets / 3 x 10 Happy with this, legs were already feeling sore by the time I finished GMs! Did plan on doing some sumo DL too but forgot my straps. When I pull mixed grip on sumo my lockout feels really awkward, I think it's what caused all my hip problems at the start of the year. DOH it's fine though, hence the straps. Got a full week off next week so may try for 5x5@200 on Friday. Not sure it's really needed to be honest, but I'm so close can't help but want to do it  Either way I feel like I'm in a good place going in to the final few weeks before the Classic. | ||
| rob0210 | | 24/7/12 - Bench | 25-07-2012 @ 10:09 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Warm Ups 140kg x 1 (paused) 150kg x 1 (paused) 160kg x 1 (paused) Strict Press 5 x 5 Pull Ups s/s Lat Pulldown 30 total reps / 5 x 12 DB Press 40kg x 12 x 3 sets Seated Smith Machine Press s/s Face Pulls 3 x 12 / 3 x 15(forehead)/15(neck)/15(chest) Planned on doing 5x5 after the bench singles but someone wanted the rack to squat, was easier to work in and do strict press instead. Not a fan of benching on this set up anyway, it's just an adjustable gym bench which feels too low and narrow for my liking. Think it might be affecting my shoulder a little bit too. Will try and do the 5x5 later this week if I can get in somewhere better. Rest of the work was just general assistance stuff, nothing special. | ||
| Skip | | ... | 25-07-2012 @ 14:48 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | rob0210 said: Yeah i tend to agree, the early morning knocks about a rep off what I should be doing. Again some nice work done in your sessions. You have quite a nice plan by the looks of it - I just cant seam to let go of all the 'pointless' assistance movements!Tell me about it, its well annoying! Especially as SMUC is only about 5 mins from my flat. I trained early a few times when I was doing my dissertation, only as there was no other choice though. I normally have to mess up my sleep patterns to get up for it and I definitely feel weaker in the morning so any 90%+ stuff was always a ball ache. Volume sessions weren't too bad though, any sort of conditioning/DE/hypertrophy type sessions normally went pretty well. | ||
| rob0210 | | ... | 26-07-2012 @ 17:11 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Skip said: Yeah i tend to agree, the early morning knocks about a rep off what I should be doing. Again some nice work done in your sessions. You have quite a nice plan by the looks of it - I just cant seam to let go of all the 'pointless' assistance movements! Cheers. For the last month or so I've just been trying to get my training in and get a routine set up with my new job. Things have gone better than I thought they would though, seem to have made some progression too so that's always a plus! 26/7/12 - Squat/DL Squat Warm Ups 210kg x 1 230kg x 1 200kg x 5 x 5 sets Sumo DL 160kg x 8 x 3 sets Smith Machine BB Row 3 x 12 Would have liked another day of rest before trying this one, but it was either this or benching on the crappy lifefitness bench again. The 230 wasn't anything special but the 5's felt better than on Monday so that's something. Was blowing after the 8's on sumo DL though lol. Saw the vid of Terry Hollands doing rows in the smith machine so thought I'd give it a quick go. Don't think it's something I'd go that heavy on, make a good addition on bench day though. Had no time to do any trunk stuff so will try and do it tomorrow. | ||
| rob0210 | | 27/7.12 - Bench | 27-07-2012 @ 15:20 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Bench Warm Ups 140kg x 1 (paused) 155kg x 1 (paused) Added 2 Board (~3 inches) 150kg x 5 x 3 sets Strict Press s/s TRX Face Pulls 3 x 10 / 3 x 10 Bunch of external rotations/shoulder rehab stuff Still a bit tired from the squats yesterday I think, wasn't really feeling it today. Played around a bit more with my bench set up and think I've found something worth changing, so not all bad. Got a week off now so plenty of time to recover, rest up and come back fresh for the final build up to the Classic. | ||
| rob0210 | | 3/8/12 - Squat/Bench | 03-08-2012 @ 18:09 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Warm Ups 180kg x 5 200kg x 3 Bench Warm Ups 120kg x 5 135kg x 3 Lat Pulldown 3 x 8 (Heavy) Rear Delt Fly 3 x 15 SA DB Press 3 x 12 First session back after a week off, trained more just to get a session in than anything else. Not the best session really, everything felt heavy. Taking a whole week off does more harm than good for me now it seems. Not too bothered though, just a bit rusty I think. Will start properly on Monday, got my invite to the Classic now so time to get a bit more focused. | ||
| milsy | | ... | 03-08-2012 @ 21:43 |
 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 | a week off throws me out loads aswell hate taking time off did you get your invite by email? | ||
| rob0210 | | ... | 04-08-2012 @ 09:48 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | milsy said:a week off throws me out loads aswell hate taking time off did you get your invite by email? Yeah 2-3 days isn't so bad but a whole week leaves me feeling worse when I get back to it. Yeah got it by email, was sent to me by my division though so maybe worth contacting yours if its not come through? Deadline isn't till August 25th though so plenty of time. | ||
| rob0210 | | 6/8/12 - Squat/DL | 07-08-2012 @ 00:28 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Squat Warm Ups 200kg x 3 Added Reverse Red Bands (-20kg at Bottom/0kg at top) 220kg x 3 Sumo DL Warm Ups 180kg x 5 Pull Ups 30 total reps Good start, plenty of room for improvement with the reverse band work. Saw Stephen Manuel put up an easy 725kg total in the 105's over the weekend, lookslike it's going to be a very contested class at the Classic. | ||
| milsy | | ... | 07-08-2012 @ 10:37 |
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 | Spoke to Stephen at the weekend he said he's competing at 93 god know how because he looked lean at 100 | ||
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