My Powerlifting journey
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| Greyphantom |  | ... | 31-01-2013 @ 15:55 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | bench day ME bench WU 70x10, 90x8, 110x4, 125x1 140x2x2 reps pb target reached!! WGBP 120x4+1p (hamstring cramp) 90x12 Lying rope tri ext 30x6 30x10 Dips BW+10kg x1x7, 1x6 Dislocations bar x3x20 wow... chest worked, pumped and sore, tris pumped and worked... Bench - was really looking forward to this session as first time multiple reps on multiple sets at 140... warm ups were all paused on chest and powered up... felt good and strong... however first set at 140 was not good... hurried into the set and didnt set up right and technique was pretty shoddy... still got the weights up ok but it didnt feel as natural as previous sessions... second set was way better... more natural and much better technique and set up with cues being right on, weight went up much easier than first but didnt feel too much lighter lol... must watch this as only get the one chance... however targets reached and its a pb for that weight sets and reps... WGBP - really wanted to reach the 5 reps today and tbh I should have but on the 4th rep felt my leg starting to cramp in the hamstring and tried to power through it... got the 5th rep about 4 or 5 inches from lockout and it hit hard and hurt like a mother... had to drop the bar (under control just) to the safeties and stretch/massage it out... man that hurt... 90 went well but strangely up to 12 it was light and easy, once I got to 12 it was like no more gas at all and just stopped lol... next week will get that 5th for sure at 120 and more on 90... Lying rope tri ext - tried these out for something different to see how it affected the elbow... much better and on the second set I found a much better groove which took all the stress off the joint/tendons/ligaments so will use this and see how it goes... Dips - really good working sets today, felt them right in the chest and tris, in fact after finishing my tris were fried... happy with these and long may the continue... Dislocations - as always great finisher, feeling better and the stretch just eases everything out... overall it was a good session but not as good as previous sessions... got my targets but got to remember to set up right and get all my technique sorted too... feeling good about the training right now and cannot wait till the comp... have had some trouble sleeping last few nights waking up all the time and feeling like I havent slept but its not too bad just yet... will see how this progresses... sitting at 111.3ish at the moment so well on track for weight too... | ||
| Greyphantom | | ... | 31-01-2013 @ 15:55 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | JB said:read this somewhere else  at least someone is reading it here | ||
| Greyphantom | | ... | 01-02-2013 @ 15:45 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads day Deads WU 120x2x5, 170x5 220x3 Chins BW+12.5kg x2x5 (think thats a PB) BOR 175x7 (last one a bit heaved lol) fin... short and sweet today and thank god, got stuck for 4 hours last night waiting for a mobile tyre fitting guy to come and fit a new tyre on the car as we had a blow out on the way to my daughters diving class (Tom Daley diving not Jacques Cousteau diving) and that was fun then the mrs was out so had to pick her up and the train was late so looooong time getting to bed... very very tired and my usual can of monster only just touched the sides... Deads - just a light one this week and next as per the plan... speed is improving still and I damn near went over backwards a couple of times lol... didnt bother with chalk at all and no problems with grip... really wanted to move more iron but sticking to the plan... Chins - felt better this week and back was nicely hit... still getting that feel of the whole length of the lat and some inner back working which is nice... forearm still giving some pain but not enough to be distracting or stop doing them... BOR - stayed at 175 to nail the form really... first 6 were really good and felt them hitting me right between the shoulder blades and all over the upper back... 7th was a bit hoisted up tbh but I was going to stop after 6 and thought would try for another... still felt it and got touch to just above my belly button... thats the day done for me... not a lot of work but still feeling it working me well... only light on the deads but its helping with speed and technique... was concentrating on making sure my ar$e and the bar moved at the same rate pace up and there was no lag... 220 felt really good and very easy... excited to say the least to see what happens in 2 weeks... man 2 weeks is not that long, its almost like my first comp again lol... | ||
| Greyphantom | | ... | 05-02-2013 @ 17:21 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats... and thats it... Squats WU 70x10, 120x8, 160x5, 200x2, 230x1 belt on 250x3 target reached and well happy... but sick very very sick... just squats only today as its the last heavy squat day before the comp, I wanted to get 3 good reps at 250 to see if I could and I did, last I had to dig deep and shouted "yeeeerrrssss" as I came out of the hole lol... but it went up nice and easy but then when I racked the bar legs sort of went floopy... saw stars and damn near threw up... took about 5 or 10mins to settle down... technique is solid now, 230 was nice and deep, near atg... 200 is now as easy as 160 used to be so thats progress... next week will just stick with a light weight no more than 150 say to keep the blood flowing and technique sorted... will do squats and bench on the monday just light... one more heavy bench then its all down hill to the comp... was a bit surprised tbh as had a very rough afternoon even falling asleep for a while... sleep is still a bit up and down one night great the next nearly none... I sooooo want to lift in the comp now, very excited... want to see what I can do... only a week and a half to go I spose sigh... | ||
| Greyphantom | | ... | 07-02-2013 @ 20:31 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench WU 60x10, 80x8, 100x5, 120x3, 135x1 147.5x1x1+1f PB but target missed... WGBP 120x5 90x12 thats it... mixed bag today, atm very very tired most days, appetite is all over the place and generally meh... however lifting is going well and am still loving training... Bench - target was 147.5x2 but missed that... warm ups went pretty well and felt generally good but 135 felt better than 120 for some weird reason... 147.5 is a new PB for me first one felt really good and not as hard as expected, this prooved my downfall a bit as I rushed the second rep and forgot leg drive which then led to me missing my line and trying to correct that I moved the bar forward so had to take it to the safeties... a bit galling tbh as the weight was not an issue and I know I could get it... still got a pb and am well on track for the comp... WGBP - goal was 115 for 5 but have managed 120 for 5 however 90 is still hovering around 12 and should be 15... still I will take that lol... happy enough with todays efforts and its reminded me to just take a breath and set up everything properly and make sure I get the technique nailled... do that and I can lift the weight... rather learn that now than on the day tbh... many thanks to @Dig for his help... sorry I missed that second one buddy, should have been but focus lost sigh... light set of deads tomorrow then monday will do a light squat and bench sesssion just to keep the blood flowing and technique locked in and thats all till the big day... have a fair idea of opners atm... will lay them out on monday I think so its locked in the tank... | ||
| Greyphantom | | ... | 08-02-2013 @ 15:18 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads WU 120x2x5, 170x5 220x3 Chins BW x8 BOR 120x10 thats it... well thats all she wrote on the prep work, all heavy training finished yesterday and today was the last deads session till the comp... have hit some pb's and had some fantastic training sessions which have been good, now very very knackered so the next week off (barring a light squat/bench session on monday to keep the blood flowing) will be welcome then the big day... Deads - felt good not as fast as I would like as pretty damn tired atm as no sleep last night... still felt light though which was good... Chins - felt easy as no weight around my middle, well extra weight lol... just a loosening up set and felt a good stretch all the way down and then the drive up was strong and smooth... BOR - very light and just squeezed them out... again just to get the blood flowing and loosen up... well not much else I can do now... openers will be 235, 135 and 290 depending on the day but I know these are all comfortable and should be good to go... much thanks to @Dig and @jdog for all their help and advice will let Dig know how it goes on the day and if you could pass it on to Jdog Dig that would be appreciated... now that the training is done I cant wait to lift to see how it goes and all comes together lol... | ||
| Greyphantom | | ... | 11-02-2013 @ 15:57 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Light pre comp day Squats 70x5, 120x5, 150x2x5 Bench 60x5, 80x5, 100x2x5 well just a little one to blow off some cobwebs lock in technique and get the blood flowing... Squats - felt good and easy as they should, second set at 150 was way better form and technique wise than the first as was more focussed due to some issues in the first, nothing serious but just needed to remind myself of the key points... Bench - nice and easy, felt really good with the drive up and like the squat the second set of 100 felt better as I forgot a few little things that make a big diff... eg I noticed that my elbows were flaring too wide which didnt let me activate my lats and help power the drive off my chest so it was flying up on the second set much better... again just getting the blood flowing but also helping a bit in reminding me about all the points of technique... so damn ready now, I just want to lift... weigh in on friday (currently still 110.5 but think a good piss and number 2 will take care of that lol) and then lifting on saturday... this has been by far my best run up to date... things seem dialled in and I seem much, much more ON and motivated... some great training sessions have def helped in this and the two chaps in my corner have been instrumental in the great training sessions... @Dig and @jdog dinner on me as some stage lads... um when youre dieting that is thanks again guys, your knowledge and help and a swift kick up my ar$e when I needed it has been pure awesome with a side of fantastic... is it comp day yet | ||
| Greyphantom | | ... | 16-02-2013 @ 23:24 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Comp day What a day... first getting to way in was a right pain in the butt... huge amount of traffic on m25 took us double the time to reach the gym to weigh in...finally got there to find the chap running the event and doing the weigh ins was out getting something to eat lol... sigh... weighed in at 106.7 which was pretty cool... about the same as my first comp... went back to hotel after weigh in and had a full rack of ribs two plates of chips and a plate of vege, then a box of brownies and a bag of jelly babies... think there might have been some jaffa cakes in there too... full on feast and it was gooood...!! had a bit of a crappy nights sleep as my boy was up and down all night but was ok... got up had a plate of scrambled eggs and bacon, then had a bit more as it was nice and I was hungrier than I thought... off to the venue and just shot the breeze with a bunch of fellow lifters... originally about 20 lifters turns out to be closer to 40 with late entries... also there were quite a number of lady lifters which was good to see, so they split us into 3 flights ladies, lights up to 85kg and then us fat buggers over 85kg... this gave me plenty of waiting time... Squats - warm ups went well, everything felt comfortable and tight... just ran up to 210 for a single then hit the actual lift... opener - 235kg good lift (a bit fast on the decent though as I rushed it a little lol)... 2nd attempt - 250 good lift 3rd attempt - 260 no lift (but was told later that it should have been given sigh, also on the vid it looked pretty much on...) Bench - oh my achillies heel for so long... warm ups were ok but 120 was a bit off so I did it again and it flew up... the chap spotting/handing me the bar said the second was way better... opener - 135 good lift and felt strong 2nd attempt - 150 good lift... felt really good but was told it was probably a bit quick off the chest but it passed as the press command was given before I pressed it 3rd attempt - 160 no lift... man felt a bit heavy but not out of my league however on the press command it started up ok but cramp in my quad killed all leg drive and I had to bail... Deadlift - oh good gravy, really really really happy with this... been stalled for a while but plan jdig was firmly in place... opener - 290 good lift... felt good going up strong but not fast enough... 2nd attempt - 305 good lift... felt easier than 290 and was told it was a much better lift, focus was much better... 3rd attempt - 317.5 good lift... yeah baby was easy lift and felt like I had more in the tank... this btw is a world record lift for M1 110kg class... although I cannot claim it as it was not a world sanctioned event I can do better and will claim it in the near future... was a brilliant day, all three lifts I got comp PBs and I got a PB total of 717.5, previous was 675 so I would say that progress has been made... after my last dead I was so freaking hyped... I would like to say a huge thanks to all those who have supported me like Protein247 who have supplied some top quality supplements and have had the faith in me to produce... @Dig and @jdog guys the help and advice has been brilliant and without it I would not have got the results I did today... all those who have wished me well and said nice things and of course my awesome wife and kids who have been there and supported me for each comp... Now I have laid down these numbers I will be adding to them for sure, next bench mark over 750 total and lets see how far I can take the 3 lifts... I know I have more there... also have received a lot of really nice and great comments about the changes in my physique... I mean I am no bber all ripped and stuff but there have been definite changes and its nice to get them recognised (along with my lifting of course lol)... very productive day... foundation laid for many more... | ||
| Greyphantom | | ... | 25-02-2013 @ 15:45 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats ME squat WU 70x10, 120x8, 160x5 185x2x5 DE squats 140x3x3 GM 100x10 100x9 SLDL 150x10 150x8 ooooooh yeah... fvck it feels good to be under the iron again... this is what its all about... that and feeling wrecked... so wrecked from such a light workout lol... Squats - felt awesome, tight, light and deep... everything just worked and fit together... 185 is pretty light but a nice start to the new training cycle... DE squats - took till the third set to get these fast as they should be but that set was strong and very fast... GM - oh god these wrecked me... after first set head was pounding... just got on with it and second set worked it out a bit... SLDL - wow didnt expect these to hit me as hard as they did at this weight... hams and glutes were screaming and it took them a few mins to stop throbbing... felt awesome though and after just felt on cloud 9... oh so good to be back in the mix with the iron again, love lifting so much and its like coming home... this is the beginning of a new cycle based on percentages of my next targets and how the last training cycle ran... if it all works to plan (and it will) then the new numbers will be more pbs... all set up for the european champs in Jun... if I get an invite... | ||
| macroth | | ... | 25-02-2013 @ 15:53 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Well done at the comp! Were these equipped lifts, or do you need to update your set of PB's? | ||
| Greyphantom | | ... | 27-02-2013 @ 16:00 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | macroth said:Well done at the comp! Were these equipped lifts, or do you need to update your set of PB's? thanks mate... they were raw (thats pretty much all I will lift at thise point in time tbh, I like the challenge)... and yes I will have to up date oops | ||
| Greyphantom | | ... | 27-02-2013 @ 16:01 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench Bench WU 70x10, 90x8, 105x5 120x2x3 WGBP 105x5 85x10 Lying rope tri ext 35x7 35x6+1p Dips BWx9 BWx6 Dislocations bar x3x20 oooh boy... felt more of a pump session this week... chest and arms well pumped and tight... Bench - all good here, warm ups felt light and easy, first set of 3 felt good and easy, second felt good if not as easy, but didnt rest as long as normal between sets... forgetting little things but not on each rep, eg might forget leg drive or twisting hands forward or flaring lats... little things but important so need to get back into that groove where everything just fires at once... WGBP - felt good and not heavy at all, surprised a little as thought it might... Tri ext - finding that sweet line now and it felt much better on the elbow... weight is about right for now but has room to move up... Dips - way cool but tris and chest well pumped by now and felt worked... happy enough but still more work to do and will add some weight next time... Dislocations - first time done these in a while and I needed too... felt shoulders and upper chest loosening up a lot and it felt great... am going to add some weight to the bar I think just 5kg and see how it goes... man felt it working today for sure... legs got doms from monday and glutes killing and I bet it will be the same for chest and arms friday... been ravenous lately and so getting in a bit of food which is good... sitting in the gym between sets today I thought of something I read on fb which is quite inspiring (yeah I know go figure) that said something about even though our lungs are on fire or our muscles are screaming for us to stop we keep going and man aint that the truth but pretty much NOTHING else brings that same satisfaction and smile to the boat that driving ones self through that barrier does... time to get that game face on!!! | ||
| Greyphantom | | ... | 01-03-2013 @ 16:38 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads day... Deads WU 100x2x5, 150x5 190x5 150x3x3 Chins BWx1x8, 1x7 BOR 140x1x7 (no straps), 1x9 (straps) Facepulls 50x1x10, 1x9 Wooooo hooooo god I love lifting sh!t off the floor... knew it was deads day and giggling like a school girl before I went into the "cave"... Deads - oh god felt soooo good, fastest and easiest its ever been, tight, form right on... just flew up and tbh almost too light but still using the jdig plan so back to percentage work for me and saving it for the europeans... just felt so damn good... Chins - felt alright but still get a small twinge in my left forearm but not as bad as before... went wider on the second set and that felt better... smooth and strong through the lift though which is good and new as normally chins are just so hard... FP - wow, feeling these right across my upper back... at first its all "is that it" then its "holy fvck get it out get it out" lol... man just love training these and its getting better and better... I did forget about doing power cleans but will add these in next week... I really need to work on my form though as just cant seem to get the elbows high enough when racking the weight across the shoulders, not sure if is shoulders or just arms getting in the way (no not that big unfortunately) but something to work on... is it wrong to want to train again so soon after finishing the last session... | ||
| strengthathlete | | ... | 02-03-2013 @ 12:26 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Solid Stuff, Greyphantom | ||
| Greyphantom | | ... | 04-03-2013 @ 16:09 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | strengthathlete said:Solid Stuff, Greyphantom Thanks mate I am pretty happy with how things are moving along atm... | ||
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