Powerlifting log
| IkonTheHologram |  | ... | 04-04-2013 @ 17:52 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 week 3 session 1 Squats Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 150 x 3 150 x 3 170 - 4 sets of 2 160 - 4 sets of 3 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 100 x 3 112.5 - 6 sets of 3 | ||
| IkonTheHologram | | ... | 06-04-2013 @ 12:25 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 3 Session 2 Weighed 229 Defecit Deadlift off 1 red plate 70 x 3 100 x 3 120 x 3 120 x 3 140 x 3 140 x 3 150 - 4 sets of 3 Rack Pulls 70 x 3 100 x 3 120 x 3 140 x 3 160 x 3 160 x 3 180 x 3 180 x 3 200 - 3 sets of 2 Bench bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 100 x 3 110 x 3 110 x 3 120 x 2 120 x 2 110 x 3 110 x 3 80 x 20 60 x 12 Accessory Work Tricep Pushdowns with rope 5 sets of 8-12 Face Pulls 5 sets of 8-12 Pushups 1 set to failure | ||
| IkonTheHologram | | ... | 08-04-2013 @ 15:31 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week3 Session 3 Squat Bar pause squats x 5 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 140 x 3 160 - 6 sets of 3 Bench bar x 10 40 x 8 60 x 3 80 x 3 100 x 3 100 x 3 112.5 - 7 sets of 3 Accessory Tricep pushdowns using rope 5 sets of 10-12 face pulls 5 sets of 10-12 | ||
| Oxman | | ... | 08-04-2013 @ 15:46 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Interesting training mate, how do you find sheiko? Been doing it for long? | ||
| IkonTheHologram | | ... | 11-04-2013 @ 13:18 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 11.04.2013 @ 13:19 PM by IkonTheHologram Oxman said:Interesting training mate, how do you find sheiko? Been doing it for long? Only had one 12 week run and really enjoyed it mate and my lifts went up and technique has got a lot better especially on squats as i used to good morning the weight alot and let my knees pull in but i think the sheer volume and repititions dials your form in just waiting to see how well this run goes! What routine you following mate as we have similar stats apart from the deadlift where you absolutely destroy me lol | ||
| IkonTheHologram | | ... | 11-04-2013 @ 13:23 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 4 Session 1 Squat bar x 5 paused reps bar x 8 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 140 x 3 140 x 3 160 - 5 sets of 3 Bench bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 105 - accidently did 4 sets of 5 instead of 5 sets of 4 60 - burnout set squats 60 x 3 80 x 3 100 x 3 120 x 5 120 x 4 - last rep long pause about 10 secs Accessory work Hyper extensions - 2 sets of 12 Biceps - 5 sets of 10-12 tricep extensions - 5 sets of 10-12 | ||
| IkonTheHologram | | ... | 13-04-2013 @ 12:35 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 Week 4 Session 2 Bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 100 x 3 110 x 3 110 x 3 120 x 2 120 x 2 120 x 2 Deadlifts 70 x 5 70 x 3 100 x 3 120 x 3 140 x 3 160 x 3 160 x 3 180 x 3 180 x 3 190 x 2 190 x 2 190 x 2 180 x 2 180 x 2 180 x 2 Bench 60 x 5 80 x 5 100 - 4 sets of 5 Accessory Work tricep extensions 5 sets of 8-12 curls 5 sets of 8-12 Notes: Bench technique felt loads better trying to row the bar down and pulling it apart but once i got in the 110 range that went out of the window and went back to old habbits, as usual deadlifts never feel natural but all went up fine. | ||
| IkonTheHologram | | ... | 15-04-2013 @ 13:21 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 29 session 3 Squat Bar x paused reps 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 140 x 3 140 x 3 160 - 6 sets of 3 Bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 4 100 x 4 110 x 3 110 x 3 120 x 5 - was meant to be 2 sets of 2 but felt fast and easy 100 x 13 - touch and go 80 x 15 60 x 10 60 x 12 - close grip Accessory work Sumo deadlifts worked upto 140 for 2 just to try them out Curls - 5 sets of 8-12 | ||
| Oxman | | ... | 15-04-2013 @ 13:28 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | IkonTheHologram said: Only had one 12 week run and really enjoyed it mate and my lifts went up and technique has got a lot better especially on squats as i used to good morning the weight alot and let my knees pull in but i think the sheer volume and repititions dials your form in just waiting to see how well this run goes! What routine you following mate as we have similar stats apart from the deadlift where you absolutely destroy me lol Hey mate, training looking good still there. I'm following a Pre Russian Squat Routine mate, squatting, benching and deadlifting 3x a week with a 3th odds and ends session thrown in too. Its my 8th week this week and i'm due to max out next week, hoping for 180kg+ squat, 145kg paused bench and at least a 275kg deadlift. Looking at moving to a Hepburn inspired routine after. Thanks for the interest mate and best of luck with the rest of your routine  | ||
| IkonTheHologram | | ... | 18-04-2013 @ 13:21 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 week 1 session 1 Squats - put the 2 sessions together as didn't have time to gym twice did the same for bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 120 x 3 140 x 3 140 x 3 165 - 5 sets of 3 155 - 5 sets of 3 Bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 100 x 3 115 x 5 sets of 3 100 5 sets of 5 80 x 5 60 x 5 Bicep work 5 sets of 10-12 | ||
| IkonTheHologram | | ... | 20-04-2013 @ 13:13 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 Week 1 Session 2 Deadlifts 70 x 3 70 x 3 100 x 3 120 x 3 140 x 3 160 x 3 160 x 3 185 - 5 sets of 3 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 100 x 3 110 x 3 110 x 3 115 x 2 115 x 2 120 x 1 120 x 1 115 x 2 115 x 2 110 x 2 110 x 2 100 x 4 80 x 5 Pulls from boxes 70 x 3 100 x 3 140 x 3 160 x 3 160 x 3 180 x 3 180 x 3 180 x 3 200 x 2 205 x 2 207.5 x 2 210 x 2 Notes - was a really difficult session for several reasons, dont know if it had anything to do with sitting on a coach for an hour and a half before gym but my back was becoming insanely pumped even at 100,120. Bench was just smashing my shoulders and elbows but pleased to get everything done just need to take more fish oil hopefully | ||
| IkonTheHologram | | ... | 22-04-2013 @ 15:13 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 22.04.2013 @ 15:19 PM by IkonTheHologram Sheiko 30 Week 1 Session 3Weighing around 231 Squats Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 140 x 3 140 x 3 165 - 5 sets of 3 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 100 x 3 115 - 6 sets of 2 Squats 60 x 3 80 x 3 100 x 3 120 x 3 140 - 4 sets of 4 Accessory Straight bar pushdowns - 5 sets of 10-12 curls - 5 sets of 8-12 | ||
| Oxman | | ... | 22-04-2013 @ 15:25 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Training looking strong mate, nice work. | ||
| IkonTheHologram | | ... | 25-04-2013 @ 12:56 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 week 2 session 1 Squats Bar x 5 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 160 x 2 180 x 1 185 x 1 185 x 1 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 100 x 3 115 - 6 sets of 2 100 x 10 (paused, usually do back down set tng but decided to pause) Squats 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 160 - 4 sets of 2 Notes: squats were a lot easier than expected considering this is meant to be 90% of my wrapped max, think it shows I don't get f**k all out of my wraps so need to learn how to use them better which probably involves getting someone to wrap me instead of me doing it and descending faster instead of a slow descent, felt 100x better gripping wider, no elbow pain and don't know why just felt a better setup Bench was easy enough used a grip just inside the rings and it felt pretty decent might do it more often instead of basically close gripping | ||
| IkonTheHologram | | ... | 27-04-2013 @ 13:06 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 Week 2 Session 2 Paused at knee deads (done beltless apart from last 2 sets) 70 x 3 100 x 3 120 x 3 140 x 3 140 x 3 160 x 3 160 x 3 170 - 4 sets of 3 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 4 100 x 4 110 x 3 110 x 3 115 x 2 115 x 2 110 x 3 110 x 3 100 x 5 100 x 5 80 x 25 - tng Deadlifts 70 x 3 100 x 3 120 x 3 140 x 3 160 x 3 160 x 3 185 - 5 sets of 3 140 x 15 no belt Accessory Biceps 5 sets of 8-12 triceps - rope pushdowns 3 sets of 15-8 - rope extensions 3 sets of 15-8 | ||
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