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Rabs Training Log

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rabn21Icon...19-09-2012 @ 22:33 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		19/09/2012 - Squat

Bar x 3 x 10
60 x 8
90 x 6
120 x 4
140 x 2
157.5 x 5
167.5 x 5
177.5 x 5
rabn21Icon...21-09-2012 @ 22:53 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		21/09/2012 - Board Press / Overhead

Bench
Bar x 3 x 20
60 x 10
80 x 8
100 x 6
120 x 4
140 x 2

1 board
157.5 x 3
162.5 x 3
167.5 x 3
172.5 x 3

Overhead Press (strict)
Bar x 10
60 x 5
80 x 3
90 x 2
100 x 1

The third rep of 172.5 on the 1 board and the 100 overhead were both grinders. Either I am enjoying the training cos I am training well or training well cos I am enjoying the training lol either way its all good! finish out the week with deadlifts tomorrow!
rabn21Icon...23-09-2012 @ 19:10 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		23/09/2012 - Deadlift

Deadlift (1" deficit)
60 x 10
100 x 8
140 x 6
160 x 5
177.5 x 5
187.5 x 5
200 x 5
rabn21Icon...24-09-2012 @ 22:12 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		24/09/2012 - Bench

Bench
Bar x 3 x 20
60 x 2 x 5
90 x 5
120 x 3
140 x 2
157.5 x 2 x 5

Close Grip Bench
140 x 2 x 5

Incline Bench
130 x 2 x 5

Flat DB Press (3 normal grip, 3 palms in and 3 reverse grip
50lbs x 3 x 20

Pushed the main sets hard tonight and dropped the assistance stuff back a wee bit. Heavy dumbells will be back next week! 157.5 is a 5 rep PB I am almost sure.
rabn21Icon...28-09-2012 @ 22:31 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		28/09/2012 - Squat / Deadlift

Squat
Bar x 3 x 10
60 x 10
90 x 8
120 x 6
145 x 4
167.5 x 3
177.5 x 3
187.5 x 3

Deadlift
60 x 10
100 x 8
130 x 6
160 x 4
187.5 x 3
200 x 3
212.5 x 3

Felt much stronger tonight on squats and deads than I have in some time. 5 more weeks of training left until the RAW Power Comp!
JohnGymIcon...28-09-2012 @ 22:32 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq		Nice session mate.

What comp are you doing?
rabn21Icon...29-09-2012 @ 12:50 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
Post Edited: 29.09.2012 @ 12:51 PM by rabn21
JohnGym said:Nice session mate.

What comp are you doing?


Cheers John. I am doing the NIPF Raw Power on Nov 10th. (Northern Ireland Powerlifting Federation - recently re-affiliated with the GBPF)

I am really looking forward to it. My first full comp since Nov last year!
rabn21Icon...01-10-2012 @ 22:38 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		01/10/2012 - Bench

Bench
Bar x 3 x 10
60 x 2 x 5
90 x 5
120 x 4
145 x 3
162.5 x 2 x 3

Close Grip Bench
140 x 2 x 3

Incline Bench
130 x 2 x 3

Flat DB Bench (palms in)
50 x 10,9,7

DB Row
50 x 3 x 12
rabn21Icon...03-10-2012 @ 22:43 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		03/10/2012- Squat / Deadlift

Squat
Bar x 3 x 10
60 x 10
90 x 8
120 x 6
140 x 5
160 x 5
180 x 3
200 x 1

Deadlift (1" deficit)
60 x 10
100 x 8
140 x 5
180 x 5
202.5 x 3
225 x 1

Best I have felt doing lower body in months. Power to spare!
rabn21Icon...04-10-2012 @ 22:52 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		04/10/2012 - Board Press / Overhead

Bench
Bar x 3 x 10
60 x 2 x 5
90 x 5
120 x 3

4 boards
140 x 3
160 x 2
180 x 1
200 x 1
220 x 1 (PB well I think it is going on the PB chart anyhow)
230 x f

Push Press
60 x 3
80 x 2
100 x 1
110 x 1
115 x f

Haven't tried to go heavy overhead in years. Weak as pish! Will definitely need to add more overhead stuff in over the next while.
rabn21Icon...08-10-2012 @ 23:01 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		08/10/2012 - Bench

Bench
Bar x 2 x 20
60 x 2 x 5
90 x 3
120 x 2
147.5 x 1
167.5 x 2 (plan was 3 but not to be tonight)
170 x 2 x 2

Close Grip Bench
145 x 2 x 3

Incline Bench
135 x 2 x 3

Flat DB Bench (palms in)
50 x 2 x 10

Spent 6 hours digging in the garden yesterday so was pleased with how tonight went despite energy levels and some soreness.
rabn21Icon...15-10-2012 @ 23:46 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		15/10/2012 - Bench

Bench
Bar x 2 x 20
60 x 10
90 x 8
112.5 x 6
132.5 x 4
152.5 x 2
172.5 x 2
172.5 x 1

Second rep just wasn't there tonight. I became a father last Wed and haven't had the best week sleep wise as you can imagine so tonight was just not 100%. Best thing in the world though! The training will come back round in time!

Close Grip Bench
152.5 x 2
152.5 x 4

Punishment for the missed rep!

Incline Bench
140 x 2 x 2

Considering how I felt I was pleased enough with tonight. Hopefully I can get the energy back up over the next 3-4 weeks before the comp. Squat/Deadlift on Wed all being well.
rabn21Icon...21-10-2012 @ 14:47 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		21/10/2012 - Squat / Deadlift

Squat
Bar x 3 x 10
60 x 10
90 x 8
120 x 6
145 x 5
165 x 5
175 x 5
185 x 5

Deadlift
60 x 10
100 x 8
140 x 6
180 x 5
195 x 5
210 x 5

Well that was a very tough session, my energy levels just not 100% with having very disturbed sleep with the wee man. He is feeding better and lasting longer between feeds so hopefully more sleep to come lol

Two weeks of training left!
rabn21Icon...24-10-2012 @ 22:10 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		25/10/2012 - Bench

Bar x 2 x 20
60 x 2 x 5
90 x 5
115 x 3
135 x 2
155 x 1
175 x 1 (failed second rep)
177.5 x 2 x f

Really felt good going into this session but it just wasn't there tonight. Not sure whether it is even worth trying for a new PB next week might just do a heavyish week then a very light deload session before the comp. Marathon not a sprint and all that! Still a dissapointing session. Need more sleep wee man lol
rabn21Icon...01-11-2012 @ 13:17 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
Post Edited: 01.11.2012 @ 13:19 PM by rabn21
29/10/2012 - Bench

Bench
Bar x 2 x 20
60 x 2 x 5
90 x 3
120 x 2
145 x 1
165 x 1
187.5 x f
180 x f
140 x 8
120 x 10
100 x 12

Decided to go for a new PB and it really wasn't the best idea should have just gone for a heavish double or triple. The 187.5 stalled at usual sticking point and I tried the 180 probably too soon after. Last heavy squats and deads tonight then rest until the comp next weekend.

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