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» Having another go...EM Classic (Go to post)06-09-2019 @ 08:43 
Pause deadlifts (2" off the floor x 2 second pause)

70 x 5reps
120 x 5reps
150 x 5reps
170 x 3reps x rpe 6
190 x 3reps x rpe 7
210 x 3reps x rpe 8
200 x 3reps x rpe 7.5

Floor press:
60 x 5reps
80 x 5reps
90 x 12reps x rpe 8
102.5 x 12reps x rpe 9
107.5 x 12reps x rpe 10
100 x 12reps x rpe 9

Another solid session in i have been doing good warm ups before training and then 1 full hour of foam rolling & stretching on off days as well as tracking my diet and i see to be recovering so much quicker and performing better. Onwards.
» Having another go...EM Classic (Go to post)04-09-2019 @ 08:45 
Warm up:
Foot and ankle mobility
Hip stretches
Hamstring active release work
Quad stretch

2 count pause squats:

Bar x 5reps
70kg x 5 reps
100kg x 5 reps
120 x 5 reps
140 x 4 reps
160 x 4 reps
180 x 4 reps

3 count pause bench press:
Bar x 5reps
60 x 5reps
80 x 5reps
100 x 5reps
110 x 4reps
120 x 4reps
130 x 4reps

Then some more stretching as a warm down

Nothing to spectacular as it's the first session of the prep but a solid start.
» Having another go...EM Classic (Go to post)04-09-2019 @ 08:39 
I have been training pretty hard & won my first strongman comp in July, however i am still keen to get back into powerlifting, so i have committed to a comp on the 24th Nov and hired a coach, so i will be logging each session on here.

Aims for this comp will be:
Squat - 270kg
Bench - 180kg
Deadlift - 3000kg

@ a bodyweight of 130kg
» Kitchen sink time (Go to post)21-12-2018 @ 09:16 
Deadlifts:

120 x 5
160 x 5
200 x 5
220 x 1
240 x 1
260 x 3 x RPE 8
220 x 8 x RPE 8
200 x 8 x RPE 8

Bench press:
60 x 10
100 x 5
120 x 3
140 x 1
160 x 1 x RPE 8
160 x 3 x RPE 9
140 x 8 x RPE 9
120 x 8 x RPE 8

RDL:
60 x 10
100 x 10
120 x 10
140 x 3
180 x 8
160 x 8
140 x 8

Superset 2 x 20r :

Rev fly
Bicep curls
Skull crusher's
» Kitchen sink time (Go to post)20-12-2018 @ 08:50 
Incline bench:
5r x 60/80/100/120/100/100

Bent over row:
5r x 60/80/100/120
10r x 140

Superset: 2 x 20 on:

Rev fly
Bicep curls (dbells)
Skull crusher's
» Kitchen sink time (Go to post)19-12-2018 @ 09:05 
Squat:

120kg x 5r
160kg x 5r
200kg x 1r
230kg x 3r @RPE 7.5
200kg x 8r @RPE 8
180kg x 8r

Bench:

60kg x 5
100kg x 5
120kg x 5
140kg x 2
160kg x 1 @ RPE 8
160kg x 3r @ RPE 9
140kg x 8r @ RPE 9
120kg x 8r

Front Squat: (excuse the poverty weight - first time doing them!)

60kg x 10r
100kg x 12r @ RPE 8,
2 x 80kg x 12r

Super set:

Dumbbell Face Pulls 2 x 10

Skull crusher's - 2 x 10

Bicep curls - 2 x 10
» Kitchen sink time (Go to post)13-12-2018 @ 11:24 
This week i have managed to hit my targets of:

Squat: 240 x 5reps (Monday)
Bench: 160 x 5 (Monday)
Deadlift: 260 x 5 (Wednesday)

Did this using a linear progression method where as you can tell i was simply adding weight every week and hitting a heavy set of 5 at RPE 8-9 followed by 3 x 5 back off's at approx 20kg lighter than the top set and that was as structured as i have been.

Just wanted to get back to this level before moving onto something more structured and focused so i have decided to invest in a coach starting Monday which means the rest of this week will just be light in prep for the new prog.

Excited to get going!
» Kitchen sink time (Go to post)11-12-2018 @ 08:10 
Squats:
120 x 5
160 x 5
200 x 3
220 x 1
240 x 5
3 x 220 x 5

Bench:
60 x 10
100 x 5
120 x 3
140 x 1
160 x 5
3 x 140 x 5

Woolam rows:
6 x 6 x 140

Reverse fly's:
3 x 12
» Kitchen sink time (Go to post)10-12-2018 @ 08:44 
Pause deadlifts:
3 x 140/180/200
3 x 3 x 160

- v.sore so took it easy and concentrated on good positioning and pause.

SLDL:

10 x 60/100/120/140/100/100/100

Bench press (spoto

5 x 120/135/150/135/135/135

Pendlay row:
5 x 60/80/100/120/100/100/100
» Kitchen sink time (Go to post)08-12-2018 @ 07:02 
Paused pin squats :
190/210/230 x 5
3 x 210 x 5

Pin press from 1 inch above chest
110/130/150 x 5
3 x 130 x 5

Ohp

65/80/90 x 5
3 x 80 x 5

Klokov press
40/50/60/40/40/40 x 5

Upright row
40/60/70/60/60/60 x 6

Lat raise
3 x 10 x 20ís
» Kitchen sink time (Go to post)08-12-2018 @ 07:02 
Paused pin squats :
190/210/230 x 5
3 x 210 x 5

Pin press from 1 inch above chest
110/130/150 x 5
3 x 130 x 5

Ohp

65/80/90 x 5
3 x 80 x 5

Klokov press
40/50/60/40/40/40 x 5

Upright row
40/60/70/60/60/60 x 6

Lat raise
3 x 10 x 20ís
» Kitchen sink time (Go to post)07-12-2018 @ 11:40 
ChrisMcCarthy said:Seems to be coming back quite nicely...


It is mate - gonna keep going with the linear progression up until Jan and hopefully hit my old numbers comfortably before moving onto a more %age based programme.

I have no idea what DP means haha
» Kitchen sink time (Go to post)07-12-2018 @ 09:24 
Deadlifts:
120 x 5
160 x 5
200 x 5
240 x 1
255 x 5
3 x 235 x 5

3ct pause bench (sore elbow so dropped the weight a little)
60 x 3r
100 x 3r
120 x 3r
140 x 5r
3 x 130 x 5r

Pendlay row:
5 x 80
5 x 100
5 x 120
3 x 5 x 100

Power shrug's:
5 x 200
5 x 220
5 x 240
3 x 5 x 200

Bicep curls:
3 x 10r
» Kitchen sink time (Go to post)05-12-2018 @ 09:02 
Had monday off to get a sports massage after a few long drives over the weekend - also managed to finish up my garage gym with plenty of plates & a new bar just in time for this session:

Squats -
20 x 5
120 x 5
160 x 5
200 x 1
230 x 5
3 x 210 x 5

Bench:
20 x 10
60 x 10
100 x 5
120 x 5
140 x 2
160 x 5
3 x 140 x 5

"Woolam" rows:
6 x 60kg
6 x 80kg
6 x 100kg
6 x 120kg
6 x 140kg
6 x 120kg

Underhand bent over row (strict)
8 x 60
8 x 80
6 x 100
6 x 100

Upright rows:
3s x 20r x EZ bar + 10kg on each side (10 sec rest)
» Kitchen sink time (Go to post)03-12-2018 @ 13:41 
Paused deadlift:

170 x 3r
200 x 3r
230 x 3r
3 x 170 x 3r

Spoto press:
100 x 5
120 x 3
130 x 3
150 x 3
3 x 120 x 3

Fly's: 6 x 6

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