View All Posts: rabn21
| » Holy God ! Check this out !! (Go to post) | 22-05-2013 @ 09:44 | ||
| Looks like there was a lot of goodwill in the powerlifting community to help him in his quest for 1000lb raw squat. Some guys seems to have pitched together to buy him a bar that would allow him to fit more weights on it. Think he was limited to 'only' 700lbs or so on his own bar. http://www.reddit.com/r/Fitness/comments/19enq6/update_on_getting_a_squat_bar_for_ray_williams_so/ | |||
| » Rabs Training Log (Go to post) | 21-05-2013 @ 23:28 | ||
| 21/05/2013 - Bench Bench Bar x 2 x 20 60 x 10 90 x 5 117.5 x 3 137.5 x 2 157.5 x 1 177.5 x 1 (paused, maybe not comp level pause but not far off I think) Close Grip Bench 160 x 2 Regular Grip 100 x 22 Vid of the 177.5 normal and 160 close grip http://www.youtube.com/watch?v=cCOTzpMEGJ8 | |||
| » Rabs Training Log (Go to post) | 19-05-2013 @ 21:46 | ||
| 19/05/2013 - Deadlift / Back Deadlift 60 x 10 100 x 5 140 x 5 160 x 5 180 x 5 200 x 5 150 x 3 x 3 Tried a new technique on the deadlifts. Widened foot and hand placement. Felt much better off the floor. Good to get some weight on the bar for deadlifts Circuit x 2 (8 reps) Plate loaded pulldown - 100kg Bent over rows - 90kg Shrugs - 140kg DB Shrugs - 50kg per hand Good Mornings - 50kg | |||
| » Rabs Training Log (Go to post) | 18-05-2013 @ 21:00 | ||
Post Edited: 18.05.2013 @ 21:01 PM by rabn21 18/05/2013 - Squat / Board PressSquat Bar x 5 x 10 60 x 5 x 10 70 x 5 x 10 Bench Bar x 2 x 20 60 x 10 80 x 8 100 x 6 120 x 4 2 boards 140 x 3 150 x 3 160 x 3 170 x 3 Single Arm DB Strict Press 30 x 10 each side 40 x 8 right 40 x 7 left And the slow march back to squatting heavy begins! | |||
| » Rabs Training Log (Go to post) | 15-05-2013 @ 09:09 | ||
| 15/05/2013 - Bench Bench Bar x 3 x 20 60 x 10 85 x 8 105 x 6 125 x 4 145 x 2 165 x 2 x 2 (firs rep each set paused) Close Grip Bench 145 x 2 x 2 Incline Bench 130 x 2 x 2 Push Press 60 x 10 70 x 8 80 x 6 90 x 4 100 x 2 | |||
| » GBPF bench record (Go to post) | 14-05-2013 @ 16:56 | ||
| Massive bench big man. Don't see this record getting much chance to bed in either. You will have it cranked up again before long without a doubt! | |||
| » Rabs Training Log (Go to post) | 13-05-2013 @ 08:10 | ||
| Forgot to put up my session for last Thurs 09/05/2013 - Board Press Bar x 3 x 20 60 x 10 80 x 8 100 x 6 120 x 4 3 boards 140 x 3 155 x 3 170 x 3 185 x 3 185 x 3 was tough set! Feel like my bench strength is getting much closer to being where it was at my peak last year. | |||
| » Rabs Training Log (Go to post) | 09-05-2013 @ 08:39 | ||
| Training from Monday night. Was too pissed of to put it up earlier. 06/05/2013 - Squat Bar x 3 x 10 60 x 10 80 x 8 100 x 6 120 x 4 140 x 3 160 x 1 Was trying to gradually work back into it again after a pop/tear in my quad a few weeks back. Too much too soon. Need to take a longer term view on this now and take some time off squatting and get it fixed properly. Felt good on the 140 so went up and it went again on the first rep. I had been doing a lot more in terms of warmups and foam rolling. Must just have been too much damage and too soon to push it. Need a better foam roller for a start. Mine is two small in diameter. Rumble roller would be the best option. Back to the drawing board on Squats! | |||
| » Rabs Training Log (Go to post) | 07-05-2013 @ 14:30 | ||
| 05/05/2013 - Pressing Bench Bar x 3 x 20 60 x 10 90 x 5 120 x 3 140 x 3 160 x 3 160 x 5 (last two reps were partially assisted) Close Grip Bench 140 x 3 140 x 5 Pressing Medley First medley was:- 50kg DB Floor to overhead each arm 100kg regular barbell floor to overhead 120kg axle floor to overhead 120kg log Fired the dumbells up easy enough. Clean and pressed the regular bar then tried to continental clean the axle. It was brutally ugly but I managed to get it up using a weird zercher kinda movement and readjusted hands on the bar. Just about push pressed it up. That left me wrecked though and all I could do was clean the log as it had taken too much outta me. 120kg log is a max effort anyway fresh. Second attempt we lowered the weights a bit to have a chance of finishing. 50kg DB Floor to overhead each arm 100kg regular barbell floor to overhead 90kg axle floor to overhead 110kg log This time was much better. Same as before except I cleaned the axle this time. With the lower weights I had enough in the tank to put the log up. Cant remember the times for each medley. Enjoyed this as it left me breathing as if I had just done a full cardio workout. Hurt my right wrist a bit tho and my left thumb seems a bit staved. Not used to strongman type training but think it will help my powerlifting training and I might even do a strongman comp sometime if I come across one that suits. After that fried the triceps with floor press lockouts. Think the weight on first set was 180kg and second set was 170kg for 5 reps each with a slight touch to get them moving. Prob should have just droppped weights further tho as this prob defeats purpose of starting from dead stop. Straight after each floor press set did set of 12 reps EZY Curl bar overhead tricep extensions. | |||
| » squat pb! (Go to post) | 05-05-2013 @ 13:28 | ||
| STRONG!!! | |||
| » Rabs Training Log (Go to post) | 29-04-2013 @ 23:25 | ||
| 29/04/2013 - Bench / Squat / Deadlift Bench Bar x 2 x 20 60 x 10 85 x 8 110 x 6 130 x 4 150 x 2 x 3 (last rep paused each set) Close Grip Bench 130 x 2 x 3 (last rep paused each set) Incline Bench 122.5 x 2 x 3 Flat DB Bench 40 x 3 x 15 Squats Bar x 3 x 10 60 x 2 x 10 80 x 10 Deadlift (beltless) 60 x 10 100 x 8 130 x 5 160 x 3 | |||
| » Rabs Training Log (Go to post) | 23-04-2013 @ 09:28 | ||
| 22/04/2013 - Bench Bench Bar x 2 x 20 65 x 10 85 x 5 105 x 3 120 x 2 145 x 2 x 5 (last rep paused each set) Close Grip Bench 125 x 2 x 5 Incline Bench 120 x 2 x 5 Overhead Press (strict) 40 x 10 60 x 8 70 x 6 80 x 4 DB Row 40 x 3 x 15 Really enjoyed this session. Feel like my bench is on the way back up. After that did a lot of foam rolling a stretching. | |||
| » Rabs Training Log (Go to post) | 21-04-2013 @ 09:50 | ||
| 19/04/2013 - Board Press / Squat Bench Bar x 2 x 20 60 x 10 80 x 8 100 x 6 120 x 4 1 board 140 x 3 150 x 2 160 x 1 165 x 1 0 boards 100 x 20 Squat Bar x 3 x 10 60 x 8 POP - something went in my left quad. A different part to before. This time along the front. Foam rolled it and had a deep tissue massage yesterday so hopefully it is on the mend. Wouldn't be me if I wasn't injuring something. | |||
| » Explosions at the Boston marathon (Go to post) | 19-04-2013 @ 10:42 | ||
| One suspect shot dead after shootout in which one police officer was killed. Other still on the run. Crazy stuff! | |||
| » Rabs Training Log (Go to post) | 18-04-2013 @ 10:01 | ||
| 17/04/2013 - Bench Bar x 2 x 20 60 x 10 80 x 8 100 x 5 120 x 5 140 x 2 x 5 (last rep each set paused) Close Grip Bench 120 x 2 x 5 Incline Bench 112.5 x 2 x 5 Circuit x 3 Front Raises (25lbs x 10) Side Raises (25lbs x 10) Rear Delt Raises (25lbs x 10) DB Side Bends (50lbs x 20) Considering how I felt the last few days was very pleased with this session! | |||