View All Posts: PaulLewandowski
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| » Paul Lewandowski's training journal (Go to post) | 21-05-2016 @ 15:11 | ||
| Comp paused bench press 70 x 5 100 x 3 110 x 2 120 x 1 127.5 X 3 127.5 X 3 127.5 X 3 127.5 X 3 127.5 X 3 volume PB Slingshot bench 142.5 X 3 142.5 X 3 JM press 5 X 8 Lat pulldowns 4 X 15 Side raises 3 X 10 Hammer curls 3 X 10 Bench moved better than expected. Slight pec strain on final set, will be back to normal in no time. | |||
| » Paul Lewandowski's training journal (Go to post) | 20-05-2016 @ 22:49 | ||
Post Edited: 20.05.2016 @ 22:50 PM by PaulLewandowski Deadlift70 x 5 120 x 3 170 x 1 (belt on) 200 x 2 217.5 X 3 217.5 X 3 217.5 X 3 217.5 X 3 217.5 X 3 Volume PB Block pulls from upper mid shin 192.5 X 3 192.5 X 3 Front squats 60 x 5 100 x 3 117.5 X 5 117.5 X 5 117.5 X 5 GHR 6 X 5 Plank 3 X 45 seconds Deadlifts were a volume PB, moved better than expected, felt like there was some form breakdown but didn't get a recording. had to change venue after block pulls, as gym was closing early. first time doing front squats after deadlifts, tougher than i thought... i likey. GHR in new gym was pretty old and unstable so did 30 reps total in sets of 5. | |||
| » News From The GBPF EXEC - Suspended Lifters (Go to post) | 20-05-2016 @ 15:07 | ||
JackRevans said: What kind of freak limbed lifter has a 230kg squat with a 255kg deadlift? if i squatted 230kg id be deadlifting at least 600kg can confirm raw squat around 225kg (w/o wraps) with a 255kg deadlift. poverty deadlift leverages make a big difference  | |||
| » John Clark 800lbs/363kgs Squat PB (Go to post) | 20-05-2016 @ 14:58 | ||
| very fast | |||
| » GPC lifting log (Go to post) | 18-05-2016 @ 23:26 | ||
| lovely session | |||
| » Paul Lewandowski's training journal (Go to post) | 18-05-2016 @ 22:14 | ||
| Comp paused bench Bar x many 60 x 5 80 x 5 97.5 X 3 97.5 X 3 97.5 X 3 97.5 X 3 97.5 X 3 97.5 X 3 97.5 X 3 97.5 X 3 4 second pause bench 90 X 3 90 X 3 Tate press 5 X 10 Incline chest supported DB row 5 X 10 Side raises 3 X 10 Hammer curls 3 X 10 Session took longer than usual due to inter rest chat haha | |||
| » Elliot's training log (Go to post) | 16-05-2016 @ 22:42 | ||
| good decisions mate | |||
| » Paul Lewandowski's training journal (Go to post) | 16-05-2016 @ 21:18 | ||
| squats Bar x many 70 x 5 120 x 3 140 x 3 (belt on) 165 x 2 (light wraps) 185 X 3 185 X 3 185 X 3 185 X 3 185 X 3 185 X 3 Paused squats (sleeves only) 135 X 5 135 X 5 135 X 5 RDL 60 x 8 100 x 5 130 X 8 (belt) 130 X 8 130 X 8 130 X 8 130 X 8 Banded leg curls 100 reps 30, 20, 20, 15, 15 Plank 3 X 45 seconds Felt good to get back into it | |||
| » Paul Lewandowski's training journal (Go to post) | 14-05-2016 @ 16:14 | ||
| bench press bar x many 60 x 5 75 X 5 75 X 5 75 X 5 JM press 50 X 8 50 X 8 50 X 8 50 X 8 50 X 8 lat pulldowns 4 X 15 side raises 3 X 10 hammer curls 3 X 10 looking forward to getting some heavier weights on my back next week | |||
| » Paul Lewandowski's training journal (Go to post) | 13-05-2016 @ 21:15 | ||
Post Edited: 13.05.2016 @ 21:15 PM by PaulLewandowski deadlifts70 x 5 120 x 1 130 X 5 130 X 5 130 X 5 front squat bar x many 60 x 5 80 x 3 100 x 1 120 x 1 127.5 X 7 PB Glute ham raise 3 X 10 plank 3 X 45 seconds stretching + mobility first time doing front squats probably in roughly a year, felt a lot better than i thought they would, would have got more than 7 reps if bar wasn't slipping on my rack position. its predicted a 155kg max so i will be using that in my next block of training. | |||
| » Paul Lewandowski's training journal (Go to post) | 13-05-2016 @ 21:11 | ||
| squat bar x many 70 x 5 100 x 3 122.5 X 5 122.5 X 5 122.5 X 5 bench press bar x many 50 x 5 75 X 5 75 X 5 75 X 5 Incline chest supported DB rows 40 X 10 40 X 10 40 X 10 Plank 3 X 45 seconds | |||
| » GPC lifting log (Go to post) | 07-05-2016 @ 19:00 | ||
matthewvc said: yeah strength is going mental going up weight class is doing wonders. Next comp is Finland GPC Europeans at 110kg - June 10th. awesome man, looking forward to hear how you get on | |||
| » GPC lifting log (Go to post) | 07-05-2016 @ 18:05 | ||
matthewvc said:Box squats Bar x loads 60 x 5 100 x 2 140 x 2 180 x 2 220 x 2 260 x 2 300 x 2 - PB 220 x 2 x 2 230 x 2 Rows 60 x 10 100 x 5 140 x 5 160 x 5 180 x 5 - dohg to here 200 x 5 - straps Vbar pulldowns 60 x 10 70 x 10 80 x 2 x 10 90 x 6 2nd rep sat on box too long made it hard but 300kg x 2 target is completed. next 3 weeks will be tapering. strong PB, when are you planning on competing next? | |||
| » Paul Lewandowski's training journal (Go to post) | 07-05-2016 @ 18:01 | ||
Post Edited: 07.05.2016 @ 18:03 PM by PaulLewandowski Bitter sweet day. mock meet fell on the hottest day in bath so far lol.squat bar x many 60 x 5 100 x 3 140 x 3 belt on 160 x 2 light wraps 180 x 1 comp wrap 200 x 1 220 X 1 235 X 1 245 X 1 5kg PB bench press bar x many 60 x 5 100 x 3 120 x 1 130 x 1 140 X 1 150 X 1 Deadlift bar x many 70 x 5 120 x 3 170 x 1 200 x 1 220 x 1 240 X 1 250 X 1 260 X F happy with my squat PB, and overall a 15kg total PB from my last meet. i have been stuck on a 150kg bench for too damn long and missed 260kg deadlift too much for my liking. i have already planned out my next block of training, and i am very happy with how it looks. today ran faster than a normal meet, would have taken longer between atttempts if i didnt have to revise for my exam afterwards. changes being made increased bench frequency to twice a week in replace of bodybuilding assistance day. overall volume on all 3 lifts are being increased. performing a greater volume of work at higher intensities (90%) | |||
| » Paul Lewandowski's training journal (Go to post) | 05-05-2016 @ 19:04 | ||
| squat bar x many 70 X 8 70 X 8 70 X 8 bench press bar x many 45 X 8 45 X 8 45 X 8 deadlift bar x many 70 X 8 70 X 8 70 X 8 stretch + mobility | |||