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Powerlifting log

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nailsIcon...27-04-2013 @ 14:40 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq		A lot of work going in in here. I'll be watching with interest. I see you mentioned going beltless, do you usually wear a belt for all sets or just after a certain point?
IkonTheHologramIcon...27-04-2013 @ 15:54 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq
nails said:A lot of work going in in here. I'll be watching with interest. I see you mentioned going beltless, do you usually wear a belt for all sets or just after a certain point?


I usually throw it on at about 140 for squats and deads but seen a lot more people as of late going beltless for the majority of their sets, i've read that not wearing one doesn't increase your core strength but i'm just going to give it a go for a while and see how it goes. Strong numbers mate!! You just do your own sort of routine or follow a template?
nailsIcon...27-04-2013 @ 16:03 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
IkonTheHologram said:
I usually throw it on at about 140 for squats and deads but seen a lot more people as of late going beltless for the majority of their sets, i've read that not wearing one doesn't increase your core strength but i'm just going to give it a go for a while and see how it goes. Strong numbers mate!! You just do your own sort of routine or follow a template?


I go through phases with belts, sometimes I'll wear one for everything other time not at all. It does make a difference but not a huge one I've found.

I'm never happy with my own numbers but I guess that's just part of what we do but cheers all the same. I started 5/3/1 a while ago now and I've just tweaked it and evolved it so yeah pretty much doing my own thing.
IkonTheHologramIcon...29-04-2013 @ 13:24 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq
Post Edited: 29.04.2013 @ 13:27 PM by IkonTheHologram
Sheiko 30 Week 2 Session 3

Bench

Bar x 10
40 x 5
60 x 5
80 x 4
80 x 4
100 x 3
100 x 3
115 - 5 sets of 2

Squats

Bar x 8
40 x 5
60 x 3
80 x 3
100 x 3
120 x 5
120 x 5
145 - 5 sets of 5

Bench

40 x 5
60 x 3
80 x 3
100 x 3
110 - 5 sets of 2
80 x 30 (paused) but did 15, 10 secs rest, 10, 10 secs rest, 5

Accessory work

Tricep pushdowns 5 sets of 8-15
Curls - 5 sets, 15,12,10,8,6

Notes - Was expecting this to be easier than it was i think i underestimated the squats a bit i thought id piss them but the sets of 5 showed how unfit i am as the weight was light and moving fast but i was so out of breathe by the 4th and 5th reps, bench was easy enough the wider grip feels good at the minute
IkonTheHologramIcon...02-05-2013 @ 14:19 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Sheiko 30 Week 3 Session 1

Squats

Bar x 5
40 x 5
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
140 x 3
Add belt
165 - 5 sets of 3

Bench

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
100 x 3
115 - 5 sets of 3

Squats

60 x 5
80 x 3
100 x 3
120 x 2
135 - 4 sets of 6

Bench

60 x 3
80 x 3
100 x 4
100 x 4
110 - 4 sets of 4

Accessory

Triceps pushdown straight bar - 15,12,10,8,8
Curls - 15,12,10,8,8
IkonTheHologramIcon...04-05-2013 @ 13:47 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Sheiko 30 Week 3 Session 2

Deadlifts

70 x 3
100 x 3
120 x 3
140 x 3
160 x 3
160 x 3
180 x 3
180 x 3
180 x 3
200 x 2
200 x 2
200 x 2

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
125 x 1
125 x 1
115 x 2
115 x 2
110 x 3
110 x 3
100 x 12 - tng

Pulls from boxes/rack pulls

70 x 3
100 x 3
120 x 3
140 x 3
160 x 3
180 x 5
180 x 5
200 - 4 sets of 4

Biceps - 5 sets 15,12,10,8,8
IkonTheHologramIcon...06-05-2013 @ 12:39 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		s**t session today, don't know why but my hamstring felt like it was gonna either cramp or tear, it's been cramping the last few nights but just thought nothing of it

Squat

Bar x 5
60 x 5
80 x 3
100 x 3
120 x 1
Stopped here as my hamstring just felt horrible

Bench

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
100 x 3
115 - 5 sets of 3
100 - 5 sets of 5

Tricep wok 5 sets 15,12,10,8,6
Bicep work 5 sets 15,12,10,8,6
IkonTheHologramIcon...09-05-2013 @ 12:51 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq
Post Edited: 09.05.2013 @ 12:51 PM by IkonTheHologram
Just did bench and upper body work today while hamstring is healing up, planning to do light squats saturday and hopefully get back on schedule monday.

Bench (tng)

Bar x 10
40 x 5
60 x 3
80 x 3
100 x 3
120 x 1
130 x 1
140 x 1 - PR - a lot easier than expected definately not 100% max effort maybe 95%
100 x 12 - tng

Accessory

DB Shoulder Press - 4 sets of 8-12
tricep extensions - 4 sets of 8-15
Cable curls - 5 sets of 6-12
nailsIcon...09-05-2013 @ 14:51 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq		Nice PR, hope the hamstring heals up soon.
OxmanIcon...09-05-2013 @ 17:54 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq		Nice bench PB mate, hows the hamstring?
IkonTheHologramIcon...10-05-2013 @ 08:42 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		cheers lads!!! Well hoping to do some light squats tomorrow and then go from there i guess.

Weighed 234 today, could probably do with cleaning diet up at the minute its usually 5,000 cals consisting of:

300g of oats
4 pints of whole milk
8 sausages
half tub of peanut butter (165g)
4 scoops protein a day
IkonTheHologramIcon...11-05-2013 @ 13:39 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Just went in and did my own thing, hamstring still not healed, felt it twinging a little at 80 or maybe im just being to conscious and looking for it now.

squats

bar x 10
40 x 8
60 - 5 sets of 5
80 x 3

Push press

bar x 5
40 x 3
60 x 3
80 x 2
90 x 1
100 x 0
100 x 1 - PR
60 x 8

Went ok i guess only 2nd time ever doing them i think, horrible technique i guess basically just muscling it up any way possible but happy with 100.

Incline

bar x 10
40 x 5
60 x 3
80 x 12
80 x 10
60 x 10
IkonTheHologramIcon...11-05-2013 @ 20:44 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Video of bench the other day

http://youtu.be/1F8gOlxmga4
IkonTheHologramIcon...13-05-2013 @ 16:35 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Monday 13/5/13

Just went in and did a few bits and pieces nothing really structured until i jump back on sheiko when my hammie heals, today did:

Speed Bench - 10 sets of 2 - 70kg + blue band
Floor Presses - 4 sets of 8-12
Face Pulls - 5 sets of 8-15
Pull ups - 3 sets of 5-8
Curls - 5 sets of 8-15
IkonTheHologramIcon...16-05-2013 @ 11:41 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq		Bench

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
110 x 2
120 - 5 sets of 3
90 x 12 follow straight after no rest 60 x 12 - tng

Accessory work

Dips - 5 sets of 8-15
Pulls ups - 8,5,5,5,5,5
Curls - 5 sets of 8-15

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