View All Posts: PaulLewandowski
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| » Macca's Log of Power! (Go to post) | 01-03-2016 @ 10:18 | ||
| Just seen your recent numbers, very strong! | |||
| » Paul Lewandowski's training journal (Go to post) | 29-02-2016 @ 19:18 | ||
edi86 said:Good training mate, nice results too from your recent comp. Thank you mate Funky_monkey said:Good seeing you, Paul. You too Yaman, thanks again for organising the event | |||
| » Paul Lewandowski's training journal (Go to post) | 29-02-2016 @ 16:57 | ||
| Conventional deadlifts 195 X 2 195 X 2 195 X 2 195 X 2 195 X 2 Block pulls (upper mid shin) 205 X 2 205 X 2 2" deficit pull 182.5 X 4 182.5 X 4 DB shrugs 40 X 10 40 X 10 40 X 10 Lat pulldowns 4 X 15 Pull ups BW 3 X 5 The emphasis of today's training session is technique. Got some great technical pointers from the boris sheiko seminar this weekend so attempting to implement them into my training. | |||
| » Paul Lewandowski's training journal (Go to post) | 29-02-2016 @ 16:49 | ||
Post Edited: 29.02.2016 @ 16:50 PM by PaulLewandowski matthewvc said:Well done at comp thought I recognised name on the GPC FB - 'A' standard too. Cheers Matthew, didn't go all according to plan but I'll take it  .Next goal is to hit the 'A' standard for 100kg juniors in a meet. | |||
| » Paul Lewandowski's training journal (Go to post) | 27-02-2016 @ 16:30 | ||
| Seated DB shoulder press 10 x 10 20 X 10 20 X 10 20 X 10 20 X 10 Side lateral raises 3 X 10 Rear delt flies 3 X 10 Hammer curl/ push down superset 3 X 10 Lat pulldowns 3 X 10 Calf raises 3 X 12 Finished in under 25mins. Pumptastic  | |||
| » Paul Lewandowski's training journal (Go to post) | 27-02-2016 @ 16:24 | ||
| First day back in the gym since comp Bench press Bar x many 60 x 5 70 x 3 75 X 5 75 X 5 75 X 5 Deadlift 70 x 5 120 x 1 127.5 X 5 127.5 X 5 127.5 X 5 Squat Bar x many 70 x 5 110 X 5 110 X 5 110 X 5 Runnings Worked up to 50% for 3 X 5, followed by involuntary cardio for data collection for my sport & exercise science degree. Starting a new training cycle from Monday | |||
| » wraps (Go to post) | 22-02-2016 @ 17:30 | ||
| I use the Titan sig golds and absolutely love them, great stopping power | |||
| » Paul Lewandowski's training journal (Go to post) | 22-02-2016 @ 12:17 | ||
Post Edited: 22.02.2016 @ 12:22 PM by PaulLewandowski spent 2 hours in & out the sauna on saturday cutting weight, weighed in at 89.9kg and spent the rest of the day rehydrating. On the morning of the meet i weighed in at 94.6kg lol.Squat Opener- 215 good second attempt- 230 good third atempt- 240 good 17.5kg meet PB Bench press Opener- 140 good second attempt- 150 good tied PB third attempt- 155 miss Deadlift opener- 240 good second attempt- 260 miss third attempt- 260 miss Could tell in the warm up room i had nothing left in my legs for deadlift. overall pretty happy with my performance, was able to tie my bench PR despite not being able to bench properly for 2 weeks prior and was able to PR on squat & total. biggest lesson learnt is that my body doesnt like being under 90kg anymore so this will be my last comp in the 90kg class. Hello 100 kilos! | |||
| » Marko Clegganovski (Go to post) | 17-02-2016 @ 16:55 | ||
| mighty strong deadlifting Mark! | |||
| » Elliot's training log (Go to post) | 17-02-2016 @ 16:54 | ||
EllD90 said:Pretty much another bulls**t session Squat 1x205kg 1x205kg Paused bench 1x135kg what happened bud? | |||
| » Marko Clegganovski (Go to post) | 15-02-2016 @ 18:06 | ||
| bloody strong! | |||
| » Elliot's training log (Go to post) | 15-02-2016 @ 18:04 | ||
| are you feeling a little run down mate? | |||
| » Paul Lewandowski's training journal (Go to post) | 13-02-2016 @ 18:30 | ||
| Strict press Bar x 21 40 x 5 50 x 3 60 x 1 70 x 1 80 X 2 (3rd wasn't there today) 70 X 3 70 X 3 70 X 3 EZ bar curl/ rope pushdown superset 3 X 8 One arm DB rows 52.5 X 5 52.5 X 5 DB external rotations 3 X 8 Weighted sit ups 15 X 8 15 X 8 15 X 8 Pressing power wasn't there today, woke up at the lightest I've been in months . Last session before comp | |||
| » Paul Lewandowski's training journal (Go to post) | 12-02-2016 @ 21:54 | ||
| Conventional deadlift Bar x many 70 x 5 120 x 3 170 x 1 (belt on) 200 x 1 220 x 1 232.5 x 1 245 X 2 245 X 2 Stiff legged deadlifts 185 X 1 185 X 1 185 X 1 Bent over barbell rows 120 X 3 120 X 3 120 X 3 Last heavy deadlift session before comp, weight moved better than last week . Bring on the comp! | |||
| » Paul Lewandowski's training journal (Go to post) | 10-02-2016 @ 22:11 | ||
| Paused Bench press Bar x many 60 x 5 60 x 5 100 x 3 110 x 2 120 x 1 130 x 1 140 X 1 140 X 1 140 X 1 Supinated wrist curls 3 X 15 Low pulley row 3 X 10 Face pulls 3 X 8 Didn't think it was worth pushing bench tonight, would rather my elbows heal up. So did 3 speed singles with my planned opener. Using voltarol, ibuprofen & icing my elbows religiously over the next week. Will still be good for my goal come comp :-) | |||