View All Posts: Greyphantom
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| » My Powerlifting journey (Go to post) | 12-04-2012 @ 15:12 | ||
| Prilepins day 1 ME Squats WU 60x12, 100x9, 140x7, 180x4, 205x2, 225xfail (half squat), belt on 225x2 245x2x2 DE Deads WU 120x5, 160x5 200x4x5 SLDL 150x8, 7 well coming off a couple of days feeling like poo (literally) and was not sure if I should train... but after oats and shake at lunch felt good... soooo squat day was ON... Squats - ok while squats were on I still felt that things were off slightly at 225... had to put the belt on as just couldnt complete the rep without... bit disappointed there but onward I went... 245 felt ok... the first rep was of dubious depth but second was nice and deep... second set went much better... felt good and strong coming out of the hole... happy enough but could do better Deads - really good, fast smooth reps and felt nice... by the end of these though def felt a trifle queasy SLDL - just the two sets of these as was wrecked... in a good way but legs very very wobbly... now really sore... Good workout but felt off... happy enough but could wish for more, but then dont we all lol... | |||
| » My Powerlifting journey (Go to post) | 09-04-2012 @ 15:54 | ||
Post Edited: 09.04.2012 @ 17:12 PM by Greyphantom Prilepins day 3 (sunday 08 Apr 12)ME deads WU 120x10, 170x8, 210x5, 250x2 270x1 290x1 DE bench WU 60x10, 80x6 95x4x5 Chins BWx3x5 BOR 120x2x7, 1x6 Wooot good, no GREAT training day today... esp considering sleep has been sh1te the last few nights and my appetite has tanked majorly... Deads - felt so smooth and loads of power... even the 290 went up comfortably if not easily... was even toying with trying 310 but left it there as it was just feeling too good and didnt want to break the spell... set up was great on each rep and I felt loads of power from the bottom so have really locked these in... Bench - yeah baby, vast difference today... 3mm movement in left arm made for a huge difference in the feel and movement and no pain at all... damn that felt awesome... first rep at 95 I could feel a twinge, took stock of where things were re body and found that left arm was not straight compared to right so moved it and reps were much more comfortable and easy and felt great... not an ounce of pain... smooth easy reps... looking forward to the next max effort day and applying that little adjustment... Chins - did these palms facing each other and again big diff in the collar bone... no pain at all and felt good... using more power at the start to get the movement well and truly started... felt good and will be adding more reps as the weeks go by... BOR - nice reps, felt them in my upper back really well and great finish to a great workout... very pleased with the workout and its moving forward... deads felt very good and easy, bench I have found an adjustment that makes them work well and assitance work was done and felt it work great... bring it... | |||
| » My Powerlifting journey (Go to post) | 07-04-2012 @ 00:08 | ||
| Prilepins/Coans day 2 ME Bench WU 60x12, 80x10, 100x6, 112.5x4 125x2, 125x1 DE Squat WU 100x5, 130x5 160x4x5 TPD 45x10, 8+1p Dislocations barx3x20 Fvckity fvck fvck... and yeah not bad... sigh... Bench - well the nemesis continues to taunt me... warm ups felt great, easy and nice... top sets (should have got up to 5 for 2 sets) just didnt happen... first set got the first rep fine and felt good, second set just caved, my chest felt great but collar bone (also injured) just pulled to pieces... racked the weight and thought "maybe it was just the set up"... rested, took the weight out of the rack and did a rep (stupid boy) felt it a lot along my collar bone... re racked and stopped... sigh... weight didnt feel bad at all but it just aggrevated the injury, although on a good news front it appears its only in a small part now and not as bad... so a positive I guess... Squats - super awesome, all sets very fast but form very good and felt so on... no niggle from collar bone at all here so another good thing... legs got caned... TPD - great pump in the tri's and I could feel it working nicely... I would rather be doing dips and CGBP but just cant with collar bone the way it is... pain in the rear to say the least... Dislocations - felt great, the stretch was so nice and I am now thinking to add weight to the bar... overall disappointed about the work out if I am to be totally honest... but taking some positives the injury is healing... slowly but surely... next week it should be as good as last week... for sure... | |||
| » My Powerlifting journey (Go to post) | 03-04-2012 @ 19:36 | ||
| Prilepins day 1 ME Squats WU 60x10, 100x8, 140x6, 180x3, 200x2, 220x2 (PB with no belt) 240x2x2, 1x1 DE Deads WU 120x5, 160x5 200x4x5 SLDL 140x10, 9, 8 Done... very done, cant walk, need something... Nanna is that you Awesome, awesome session today... chest/shoulder thing just wasnt there till last 2 sets... didnt feel it at all till the last set for sure and even then just reminded me its still a weakness rather than an injury, so thats good... its that much healed that I forgot all about it till I was puting the 25s on each side and realised there was no pull like past weeks... yeah baby... Squats - wow, all the pointers learned at the Genesis gym are locking in and coming together and really making a difference in how not hard it is to do each rep... I say not hard cos its sure not easy on the heavy sets yet... each rep was to depth and felt comfortable... enough power coming out of the hole so happy there... got to 220 without a belt which is a first for me and felt comfortable and easy... setup today was just so on, everything made the squat session really good... good place to be 7 weeks out... Deads - well have missed the heavy stuff the last couple of weeks due to life so thought would up the weight to 200 for the speed stuff (works out to around 66% of my max anyway) and it went well, felt comfortable and strong... pretty much touch and go... SLDL - was starting to gass by this stage, got through the first set fine, second took a lot out of me and I felt like losing my lunch but that would have meant all that protein lost lol... 3rd killed and at this stage had to lie on my side as couldnt sit due to hams and glutes just being sore... did use straps today and it was easier so will up the weight next week and use straps again... Very pleased with today, considering I was thinking that I would give training a miss as sleep has been light lately and life has thrown a couple of curves but today was feeling better than have in a while so had me can of monster and mtfu and got on... pleased I did... | |||
| » My Powerlifting journey (Go to post) | 30-03-2012 @ 06:53 | ||
| Prilepins day 2/coan bench ME Bench WU 60x10, 80x9, 100x6, 110x4 120x4, 120x3 DE squats WU 100x5, 130x5 160x4x5 CGBP 60x1 TPD 40x3x12 Dislocations barx3x20 Wow great workout today... felt really strong and it really gave me a boost... love days like this... Bench - warm ups felt smooth and easy... in fact I ended up doing a few extra reps over all as they felt so light... got to 120 and the first set was the best I have ever felt lifting that weight... all reps very strong and smooth and form felt great... second set the first rep was awesome, 2nd I went off the line slightly and felt my pec twinge a bit, shrugged it off and did one more rep but could still feel the pec so stopped there even though I thought I could do another easily enough... didnt want to push it as pec has been feeling great lately and think its pretty much mended... Squats - oh good god... had Dave Beattie in my head during these and just really did them as fast as I could... felt great, very sick though and loved them all... hate(love) Dave though  CGBP - couldnt do these as felt my chest/shoulder too much so just let them go... TPD - nice feel on these and upped the reps so will up the weight next time... Dislocations - felt the stretch on these and really unlockd the shoulders... so glad I added these in... Very heartening workout today... bench is finally kicking in and it looks like the program is working well... speed squatting is proving to be a great tool and I am increasing the speed on these as per the day in Genesis which I feel has a knock on effect in a positive way on squats in general... helping to develop power from the hole for sure... with 8 weeks to go (thanks @kate1976 for reminding me btw ) things are on track... enjoying lifting and cannot wait till the brits... | |||
| » My Powerlifting journey (Go to post) | 27-03-2012 @ 18:24 | ||
| Prilepins day 1 ME squat WU 60x10, 100x8, 140x6, 180x3, 215x2 240x1x1+1np, 1x1 DE Deads WU 100x5, 140x5 180x4x5 SLDL 140x8 140x7 short and sweet tonight, just getting over a cold, so didnt train yesterday glad I did today though but feeling it a lot... stamina/energy just not really there and I tanked on the second set of heavy squats... nose running like a bugger but over all was a decent session... Squats - the light sets (up to 215kg) all no belt and felt really really good, tight and stable, technique was feeling really good... heavy sets were ok but didnt make parallel on the second rep first set and even though the single felt good I chickened out of the second rep (which I should have done in hind sight)... legs really feeling it now and glutes hams all sore... Deads - awesome, felt really good... nice power off the floor and great in the lock out, smooth and fast... got a bit nauseus through this though... sldl - oooh hard... nice stretch but man by the time I got to these felt knackered and just didnt want to do them, but did two sets and then left it at that... now my glutes and hams really hurt... good workout today, pec felt good and not a twinge to be felt... not ecstatic about missing some reps but better than last week... also quite happy about 215 with no belt, the most I have done without a belt so far... | |||
| » My Powerlifting journey (Go to post) | 23-03-2012 @ 17:44 | ||
| Bench day Bench WU 60x10, 80x10, 100x5, 110x4 123.5x1x1 + 1 dumped/fail Tricep pushdowns 40x3x10 Dislocations barx3x20 Well chest has been feeling better so thought would just keep following the coan thing and see how it goes... was supposed to do 2 sets of 123.5 for about 5 reps each and felt good to go... warm up sets felt really good 60 was light and even 80 felt great... 100 was fine and even 110 felt smooth... on the heavy set I got the first rep and it felt awesome, fired up from the chest easily and felt much easier than this sort of weight has in the past... second rep though on the push from the chest I felt my pec give a bit of a niggle and so dropped the bar (had safeties)... was going to do some sets at 100 for 5 reps a piece but tbh I was feeling kind of nervous about it and bailed... did some tricep push downs which felt good and strong and got quite a good feeling in them and finished with some dislocations which felt great... so mixed bag, miffed didnt get the 2 sets I wanted but happy the weight felt good and that my pec felt good on that first rep and it doesnt feel any worse after bailing on the second... so onward and upward... | |||
| » My Powerlifting journey (Go to post) | 20-03-2012 @ 17:01 | ||
| Squat day... Squats WU 60x10, 100x8, 140x6, 180x3, 210x2 240x2 140x3 thats it... warm ups felt awesome, kept the technique good as Curtis Arnold and Dave Beattie told me to and every single squat felt strong, stable and much more comfortable... 210kg is now my PB without a belt... everything just felt bang on... put the belt on and did the 240kg set and even though the first rep was a little ropey it still felt much better than previous attempts... form felt tighter and I was much more stable during the lift, kept the chest out when taking the weight and all through the lift... second rep I felt my chest a little and just stopped there on the heavy sets... did 3 more reps at 140 just to feel the weight but just wasnt right... back pumps are amazing and just really sore, legs actually feel like they have had a great workout but in myself I feel a bit MEH about it all... feel like I should have kept going now... oh well, next week will be better for sure... chest has been feeling better today, sort of achey tight like a pulled muscle thats healing... or thereabouts... | |||
| » My Powerlifting journey (Go to post) | 19-03-2012 @ 17:12 | ||
| well been to docs today to get my chest/shoulder thing checked out and he said its soft tissue damage (lump (small though) now visible in area of hurty) most likely a small rupture in pec... so thats good news then... going to get an ultrasound thingy done and that will hopefully confirm or deny it... not sure how to go about training atm, think will just carry on as have been making sure it doesnt hurt, if it does I wont do that exercise... will look up some rehab stuff too so if anyone can help or point me in the right direction if it is that @Hilly @Ak_88 most appreciated... squat day tomorrow... bring it on... | |||
| » My Powerlifting journey (Go to post) | 19-03-2012 @ 16:38 | ||
| Monster gym Dead day... Deads WU 120x5, 160x5, 200x5, 250x2 275x1 300xf 300xf 200x5 (speed) 200x10 (speed) BOR 60x10 100x10 110x10 120x5 Awesome meet up today... got to lift with @Little Simon and that was great, good motivation... Deads - warmups all good, 275 went up really easy and felt really good... 300 got the first one to the knees but the second just barely budged... set up was off so just didnt move like it should... 200 speed deads for 5 felt easy, so thought would do 10 reps for the last set... man that was a great set and really felt it work hard... back was so pumped and felt like I could have done 15 easy maybe more... going to do more of this as I really feel it adds to the workout... BOR - these were good today, could feel them working fine and no ache or pain from the slight niggle/injury I have still... Great workout over all, disappointed I didnt get 300 or more but these things happen, did manage to take some skin off the shins again but badge of honour and all that... going to assess some things and add/change some bits of training and diet... got to get some more cissus in too as starting to feel my age | |||
| » My Powerlifting journey (Go to post) | 15-03-2012 @ 19:36 | ||
| Bench day Bench WU 60x10, 80x10, 100x8 118.5x2x3 Speed squats WU 100x8, 130x5 160x4x5 Dips BWx1 rep... thats it... Tricep pushdowns 30x3x12 oh what a day... very much up and down... dodgy tummy today has had an impact... still managed to get some food and shakes in but it has also had an effect on stamina and motivation... just couldnt get much into getting into the gym... but took a shot of mtfu and did it... of two minds now though... Bench - started ok... but just couldnt get set right... weights up to 100 were fine and felt strong and stable... but when I did 118.5 I twinged that same chest/shoulder thing and its now quite painful... doesnt hurt to touch, can press the area and nothing but when I move or stretch in a certain way I feel a fair aching pain... @Ak_88 wondering if you have any input there? feel it on the left side/slightly to the left (ever so slightly to the left) of the sternum about the mid point but also in the collar bone and funnily enough around the same point in my ribs on the back but not as bad... still got 118.5 for 2 sets of 3 which isnt that bad... Speed Squats - oh good god this killed me... man... first set didnt get into the right frame of mind or set it up right but then the next 3 sets were great, concentrated on technique but also speed from the hole like at Genesis and it felt awesome... Dips - did 1 rep and that was it as chest/shoulder thing killed me... couldnt do it properly and didnt want to risk any further hurty so just gave it up as a bad job... Pushdowns - felt good but easy... prob should have used more weight... next time for sure... over all it was a mixed bag of training... bench just didnt set right and I paid that price, the last set was ok in terms of position and technique but the first one was the one that did the damage... squats good and legs feeling it... bit miffed that I tweaked the injury again but hopefully it will not be that bad and will recover well and quickly... may have to take a week off or just do a deload... feeling crap isnt helping, didnt sleep last night too well and made the stupid mistake of going to bed too early after having my last shake... doofus that I am... still moving forward... | |||
| » My Powerlifting journey (Go to post) | 12-03-2012 @ 15:55 | ||
| Squat day (Prilepins revised)... Squats WU 60x5, 100x5, 140x5, 180x2, 205x2 (PB with no belt) 230x3x2 Speed Deads WU 100x5, 140x5 180x4x5 SLDL 140x1x8, 1x7, 1x6 GHR (lat bench) BWx5p (lower down this time) basically just fighting the urge to vomit right now... Squats - still applying the learnings from the Genesis day and they are making quite a difference... much more stability, feel a lot more power out of the hole and much tighter throughout the lift... well happy at the moment, a couple of reps in the heavy sets could have gone better but legs are in bits right now let alone the next couple of days and for the first time in a while I am fighting the urge to throw up... can see some nice little gains coming in the near future for sure... but man all this technique stuff makes my legs hurty... but man all this technique stuff makes my legs happy lol... Deads - wow these felt awesome... flew up off the floor and felt super comfortable... even the top sets felt no heavier than the 100kg set... really happy with how these are going... SLDL - oh jebus, by the time I got to these my hams and glutes were aching from the squats and deads anyway... but clanged a few more kg on the bar and just on with the job... felt good but by the 3rd set I was thinking I am a b@stard lol... felt it right in the hams and glutes though so good job there... GHR - these are still hard, not sure I have the technique exactly right so will look at some vids and see where/if I am going wrong, but I can say that my hams just gave up on me and glutes now kicking me in the tonsils... more work needed here... Over all really happy, got 205 for 2 with no belt and it felt great, solid, stable and strong... well happy... training is going in the right direction... | |||
| » My Powerlifting journey (Go to post) | 09-03-2012 @ 18:52 | ||
| Combined Bench and deads day Bench WU 60x10, 80x10, 100x8 112.5x1x5, 1x4 Deads 110x5 180x5 210x5 240x3 260x2 Chins BWx4 BWx6 partials Been a bit off a couple of days this week, just sort of meh... tired, head achey, bit of a loss of appetite... also felt like I have a wisdom tooth coming through... today felt much better though... not so hungry but after training thats now changed lol... due to all this put off bench day till today and then just added in the deads and tried to do some chins... Bench - felt ok today... up till 112.5 then I found that holding the proper bench position up on the traps feet back a bit and back arched becomes quite difficult after a few reps, on the second set I felt my back cracking and popping lol... not pain or anything so thats ok... wasnt really concentrating on lifting the weight so much as getting the technique right... pleased over all but looking forward to when the reps lower to 3 or less so wont have to hold it for so long... chest shoulder thing didnt even twinge during the bench even though I still feel it when not lifting... Deads - focussed on getting the speed off the floor today, something a bit different and tried doing sets of 5 up till 240 then when got to 260 just didnt set right on the last rep so only the 2... hands in bits, but grip still strong... felt comfortable and was happy with the speed... Chins - just tried these out really as the pain in my chest/shoulder has hindered them... felt ok on the full reps only my hands (in bits from the deads) were a pain, partials were really good and felt comfortable, no pain at all... well except for the hands... that was pretty much it... happy enough and felt ok... next week though I have to up my game... going to make sure I complete the main lifts but with more assistance stuff now... Also found out that the Brits Raw finals is on the sunday 27 May now not the Saturday... means I cant go out to have a few beers with all who might be coming but I get to eat the whole of saturday lol | |||
| » My Powerlifting journey (Go to post) | 06-03-2012 @ 17:59 | ||
| Squat day... Squats WU 60x10, 100x6, 140x4, 180x3, 200x2 220x3x2 Deads WU 100x5, 140x5 180x4x5 SLDL 130x1x10, 2x8 Bench GHR BWx 3partials OOOOoooooohhhhhh my legs and posterior chain are in bits... so damn sore even now... Squats - wow, after last week at Genesis and all the advice I added everything I was told to and noticed a huge difference in the squat, felt more stable and more power coming up... felt my legs way more and in different places... but loved every damn rep... just kept it to 220 today to make sure I locked it in and got the form right... felt great... Deads - well after last week doing speed squats (and learning what the true meaning of speed is) I pretty much did the same with these... in the past I have been too slow and think this has been hindering the power from the floor so fast as I can did 4 sets of 5... had about a minutes break between sets and it freaking hurt... was blowing out my rear hugely but it was brilliant... really got it working and my back was hugely pumped... SLDL - tbh was not sure how these were going to go, sucked in some air and did the first set expecting 8 but got 10... bonus! but then couldnt sit... lol... next two were hard but felt good, good stretch in the hams and glutes were well achey... Bench GHR - tried this out as liked the GHR machine last week... as hard as the machine really hams just not as good as I thought and really felt hard... got 4 partials out where got almost the whole way down before going up again... my hams are now humming lol... One of the better squat days I have had... things really coming together and its feels so awesome... cannot believe how much I am feeling it in my legs and posterior chain already... freaking hurty... yeah baby!!! | |||
| » My Powerlifting journey (Go to post) | 04-03-2012 @ 17:04 | ||
| Deads Deadlift WU 120x10, 170x8, 210x5, 250x3 290x1xf Rack Pulls 210x2 250x2x1 170x1x8 Chins bwx2 BOR 130x4 mixed bag today... deads felt ok, warm ups felt easy and good... 290 flew off the floor and got to just past my knees but then couldnt quite lock it out, really weird energy just zapped... Rack pulls - first time doing these, very different to what I expected... first set was just getting used to it then did 2 singles and they felt good but really hit my upper back more and could feel it more in the hips and glutes than off the floor... will keep going on these I think... Chins and BORs - chins still pulling the shoulder/chest which is getting better but slowly, too slowly dammit... only did as many as I could before the twinge told me to stop... today loved the deads and felt ok about rack pulls which I will keep in and keep working on them... still a bit miffed at the injury but its not too much of a problem yet, another couple of weeks though and if its not better will see someone... energy levels seem to be a bit up and down lately, didnt have all my meals before training today and it seems it might have had a bit of an effect... sleep is a bit all over the place at the moment too but hopefully will get that sorted this week... | |||