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» My journey back to the platform (Go to post)09-12-2015 @ 00:58 
Hip was feeling a little tight so decided to rest from squats on the recommendation from the physio.

Leg Press - Wide stance:

300 x 10, 400 x 10, 400 x 10, 450 x 10

Glute ham raise:

BW x 12, +10kg x 10, +15kg x 10, 10, +10kg x 10, BW x 20 (Great hammy pump)

Single leg extensions:

4 sets of 10, slow and controlled

Seating good mornings:

67.5 x 10, 107.5 x 10, 127.5 x 10, 147.5 x 10,10

Decent session focusing on getting good reps and volume in...
» How strong is strong? (Go to post)07-12-2015 @ 00:44 
These tables are a good guidance, it is all relative at the end of the day though.

'Tables for the basic barbell exercises are based on nearly 70 years of accumulated performance data and are not predicted or regression derived. These performance standards should not to be confused with strength norms.' Provided by Dr. Lon Kilgore, PhD

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.ht...
» Mobility stretching (Go to post)07-12-2015 @ 00:36 
Yeah just get into the habit of doing this. Defranco's limber 11 is a good all round routine to start with:

https://www.defrancostraining.com/joe-ds-qlimber-11q-flexibility-ro...
» 170 x 8 bench press (Go to post)07-12-2015 @ 00:33 
Solid pressing your triceps must be super strong. wonder how much you could get with a wider grip and bigger arch
» 3x200kg squat (Go to post)06-12-2015 @ 23:01 
Nice depth and speed, definitely ATG!
» My journey back to the platform (Go to post)05-12-2015 @ 22:09 
Hi All, as I start my road from recovery I thought it would be good to start a training log.

I currently train at Pro Strength & Fitness in Swindon, an excellent gym kitted out with lots of powerlifting/strongman equipment and blessed with top class lifters like Big Loz who is great for motivation/advice.

2015 has been up and down due to a recurring back/hip injury; because of this I decided to stop powerlifting for 6 months to recharge and decided to focus on cutting body fat. I dropped from 103/4 to 88 kg, and am currently sitting in the low 90s without losing too much muscle, it took me to cut to realise I was carrying a lot of crap weight!

Following successful sports therapy & mobility work I want to get back on the platform in 2016 and compete in a tested fed (ABPU or BDPFA) at 90 or 100 kg.

Here's my first proper deadlift session (since May/June) from yesterday:

Median stance sumo deads: 180x3, 220x3, 240x3, 250x3, 260x3, 220x8(torn callus @9)
Conventional deads: 100x3x10 (sets x reps)
Tricep/Quad isolation work

~Onwards~
Rob
» Tight & sore lower back (Go to post)05-12-2015 @ 18:56 
Luuuuuukey said:
This!


Yeah couldn't agree with this more. Having had similar issues for the past 6 months I spent many hours researching stretching routines as well as getting massages/physio, generally this mildly relieved the pain temporarily. After seeing a sports therapist she figured that on descending into the squat/deadlift my right glute & hamstring were 'switching off' and hence the back was taking the extra load! She gave me a tailored mobility plan and after a few sessions with her/focused stretching the difference is incredible!
» Mobility stretching (Go to post)05-12-2015 @ 18:50 
Quantity is important, I usually do several hours on non-training days. Quality however is far more important. Having been injured for the past 6 months I spent many hours researching stretching routines as well as getting massages/physio, generally this mildly relieved the pain. After seeing a sports therapist she gave me a tailored mobility plan and after a few sessions with her/focused stretching the difference is incredible!
» 260 x 3 beltless deadlift PB (Go to post)05-12-2015 @ 18:36 
Nice lifting mate, top notch form!
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