Stronger than yer granny

Nervous Wreck

Some background:

I was logging on TeamTest but it is dead, unfortunately. Need to keep a log to keep me on the straight and to monitor my progress so here I am.

Started powerlifting in February having done very little in the gym previously and having only benched once. Weighed 66kg at the time and was in Jackie Skellys. I've since left there and joined Raw.


Stats as of now are:

BW - 79kg

Bench - 100kg
Squat - 150kg
Deadlift - 160kg


Should be training this evening so first log coming soon.



Here's my 150kg squat, which I hit for the first and only time so far last week.

https://www.youtube.com/watch?v=68g35lXzEkY

chris139ryan

good figures man and some gain in weight but your back should be alot straighter for doing squats. keep up the good work

G86

Jesus, that's some progress!!!

Nervous Wreck

Cheers. I get a lot of great help and advice; I'd be nowhere without it.


Today was good.


Bench
60kg x 5
70kg x 5
80kg x 5
90kg x 6 - This is a rep pr. Was only hitting 4 reps until last week. Hit a good groove today. Was only going for 5 but the 5th rep went up easy enough so I got yelled at to do another. Happy out.


Overhead Press - 35kg
x8
x8
x8

Pull ups
x10
x10
x10

Dips - BW+20kg
x10
x10
x9 - pussy

Cable Rows
x15
x15
x15

EZ Bar Curls - 35kg
x10
x10
x10

DB Lateral Raise
15kg x 10
12.5kg x 10
12.5kg x 10

DB Preacher Curls - A fair bit of curling today. Trying to stop my arms from looking like those of a 12 year old girl. Each side, obv.
12.5kg x 10
12.5kg x 8
12.5kg x 8

Nervous Wreck

Today's session was so frustratingly brief that it doesn't deserve logging. I got a deadlift rep pr of 130kgx5. Bleh. Fucking job.

Nervous Wreck

Bench - Will up this next week.
80kg x 8
80kg x 8
80kg x 8


Overhead Press
25kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 3

Chin-Ups
x10
x10
x10

Preacher Curls
15kg x 5
12.5kg x 10
12.5kg x 10
12.5kg x 10

DB Rows - 20kg
x20
x20
x20

Dips - BW+20kg
x10
x10
x10

DB Lateral Raise - 12.5kg
x10
x10
x10

EZ Bar Curls - 40kg
x10
x10
x10

Nervous Wreck

Yesterday

Trained out in Ironside. Nothing much on the agenda, just trying something new. Used a monolift for the first time. It was strange at first but quickly became savage. Also added a belt for a few squats to try get used to it. I don't like belts. Hard to get full depth. Didn't do much in the end.


Squat

80kg x 3
100kg x 2
120kg x 1, belted
140kg x 1, belted
150kg x 1 - second time doing this, felt heavier than the first time. Possibly because I'd eaten fuck all before training.
160kg x 0 - That's my first ever fail on a squat, and not a bad weight to have my first fail on. Hitting PRs of 10kg was bound to kick me in the balls sooner rather than later. Felt good though, in a way. At the very least, I've learned how to safely dump a bar off my back and I've got a target to hit. I'm gonna aim to hit a single 160kg by the end of October.


Deadlift

110kg x 8
110kg x 8
110kg x 8


Chin-ups
x8
x8
x8


Food.



Productive enough day for the short session that it was.

Nervous Wreck

Today, I targeted a few weak spots.

Bench
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 1 - Poor form on this one. Hit my chest diagonally and was a horrible grind as a result. Hopefully get a double in the next few weeks but I'll probably lower the reps on the way up to accommodate that.

Chin-Ups
x8
x8
x8

Face-Pulls
x20
x20
x20
x20

Ab Pulldowns
x15
x15
x15
x15

Cable Rows
x20
x20
x20
x20

EZ Bar Curls - 30kg
x15
x15
x15
x15
x15

DB Shrugs - 37.5kg
x10
x10
x10

dartstothesea

Aha, that's you. Nice progress, man. Should be another good log for me to keep reading.

Just had a good reminisce listening to the VD myspace there :pac:

Nervous Wreck

Yesterday wasn't great. Lower back is ridiculously tight. Took today off and not gonna train tomorrow either. Can barely bend. Pussy...

Squat - 110kg
x8
x8
x8

Deadlift
90kg x 5
100kg x 5
110kg x 5
Had to stop there.

EZ Bar Curls - 30kg
x15
x15
x15
x15
x15


Aannnnnnnnnnnd that's it til Friday. Lame.

banshee_bones

Nervous Wreck wrote: »

Yesterday wasn't great. Lower back is ridiculously tight. Took today off and not gonna train tomorrow either. Can barely bend. Pussy...

I would imagine your complaint could probably be alleviatedby foam rolling stretching, some mobility work and maybe actually doing a proper warm up perhaps? :pac:

Nervous Wreck

Probably yeah. I really need to start some warm up/mobility...

banshee_bones

http://www.mobilitywod.com/

I will dig out some other stuff and send it to ya later, thats just a starting point to get some ideas going for ya.

Nervous Wreck

Bench - 82.5kg
x8
x8
x8

This is +2.5kg on the last few weeks. Felt good.


Overhead Press
25kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 3


Pull-Ups
x10
x10
x10

DB Row - 25kg (each side)
x15
x15

Dips - BW+20kg
x10
x9
x6
Pussy

Face-Pulls
x20
x20
x20
x20

Ab Pulldowns
x15
x15
x15
x15

EZ Bar Curls - 30kg
x15
x15
x15

DB Lat Raises - 12.5kg
x10
x10
x10

Nervous Wreck

On holidays at the moment but managed to get into the fitness room for a bit. Not very well equipped but I got a bit done.


Skullcrushers
Preacher curls
DB Lat raises
BB curls
Overhead press
Chest press
Shoulder press

Couldnt tell ya what weight for most of them. Badly equipped room so just made sure things were heavy where ever possible.

banshee_bones

Nervous Wreck wrote: »

Couldnt tell ya what weight for most of them. Badly equipped room so just made sure things were heavy where ever possible.

pfft. lies. we know they were all 2.5kg DBs, you're not fooling anyone :pac:

Nervous Wreck

Bench
60kg x 5
70kg x 5
80kg x 5
90kg x 5 - first time hitting this without a spotter and it felt gravy; heavier next week.

OH Press
25kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5

Chin-ups
x10
x8
x8

Face-pulls
x20
x20
x20
x20

Ab pulldowns
x15
x15
x15
x15

EZ Curls - 30kg
x15
x15
x15

Nervous Wreck

Felt kinda sick today going in so didn't think much would really happen.


Squat
60kg x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 5 - Started feeling heavy around here.
130kg x 3
140kg x 2 - Rep PR

Back has been a bit at me since last time I squatted 150kg so everything from 120kg felt pretty heavy but my target for the day was the 140 double so happy with that.

Deadlift - 110kg
x8
x8
x8

Leg Curls - Pin 8
x10
x10
x10

DB Shrugs - 37.5kg
x10
x10
x10

EZ Curls - 25kg
x15
x15
x15


Distracted and sore by then so left it at that. Happy with the PR and with most of the rest, considering I wasn't feeling the best.

banshee_bones

Nervous Wreck wrote: »

Back has been a bit at me since last time I squatted 150kg so everything from 120kg felt pretty heavy but my target for the day was the 140 double so happy with that.

Have you been doing any stretches/mobility work or warm up stuff?

Nervous Wreck

Nah. I really need someone to stand there and make me do that kinda stuff or I just forget/don't bother. Some mess, me.

banshee_bones

You shouldnt need anyone to stand over you. Warmup and mobility work is as important as your workout and should be treated as such.

itsallaboutheL

It is in it's hole!

Hanley

itsallaboutheL wrote: »

It is in it's hole!

+1

banshee_bones

itsallaboutheL wrote: »

It is in it's hole!

Oh look! It's Captain Crocked! :pac:

Not everyone can train through a herniated disc and a torn pec and god knows whatelse!

Hanley

banshee_bones wrote: »

Oh look! It's Captain Crocked! :pac:

Not everyone can train through a herniated disc and a torn pec and god knows whatelse!

At least he gets it done!

I'm constantly amazed at how boards.ie survived pre-IP and Will.

banshee_bones

Hanley wrote: »

At least he gets it done!

I'm constantly amazed at how boards.ie survived pre-IP and Will.

I hear ya, and im not recommending a stupid two hour ridiculous mobility warm up, just a few select stretches/exercises that wouldnt take any more than 15 minutes to target any particular weaknesses.

Nervous Wreck

I need to do a little warming up, I'll agree.


Today

Bench - 82.5kg
x8
x8
x7 - Bollocks.


Overhead Press
25kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5

Pull-Ups
x10
x10
x10

Cable Rows
Pin 5 x 20
Pin 6 x 20
Pin 7 x 15
Pin 8 x 15

Lat Pulldowns
Pin 5 x 10
Pin 6 x 10
Pin 7 x 10

Preacher Curls - 12.5kg DBs
x10
x8
x8

DB Lat Raise - 12.5kg
x10
x10
x10

Nervous Wreck

Deadlift
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 2
140kg x 2 Rep PR - Coulda gotten a 3rd rep but didn't have chalk in my bag so slippery bar. Next time. Vid down below.

Face-pulls
x20
x20
x20
x20

Cable Ab Curls
x15
x15
x15
x15

Seated DB "Power Cleans" - 10kg
x10
x10
x10
x10

Lat Pulldown
x10
x10
x10

EZ Curls - 35kg
x10
x10
x10

BB Shrug - 100kg
x10
x10
x10



Took a vid of my deads to check form. Crap angle, unfortunately but I reckon it's improved a good bit in the last couple months anyway.

https://www.youtube.com/watch?v=CXAzIrPMa6s

Nervous Wreck

Goal today was to bench a triple at 95kg. Went in feeling weak as shit.

Bench
60kg x 5
70kg x 5
80kg x 5
90kg x 4
95kg x 3 - Rep PR. First two were easy as piss, third was harder. Probably coulda hit a 4th rep but wanted to leave a little in the tank, seeing as I wasn't feeling on top form. Happy with this though. Four next week should be straightforward.

OH Press - 37.5kg
x8
x8
x8

Chins
x10
x10
x8

Dips +20kg
x10
x7

Face-Pulls
x20
x20
x20

Cable Ab Curls
x15
x15
x15

EZ Curls - 35kg
x10
x10
x10

DB Lat Raise - 10kg
x10
x10
x10 - Heavier next week.

Nervous Wreck

Squatting today, feeling good, my goal was to turn last weeks 140kg double into a triple.

Squat
100kg x 5 - dunno how the fuck I did it but I managed to do something on this first fucking work set that totally twinged a nerve in my lower back and had me sore for the rest of the day. Bollocks.
110kg x 5
120kg x 5
130kg x 2
140kg x 6 - It's actually amazing what ye can do when COH stands behind you screaming to keep going. That's a pr of 4 reps. Couldn't be happier.


Deadlift - 110kg
x5
x5 - Soreness in my back caught up to me and I left it there.

Leg Curls
x8
x8
x8

DB Shrugs - 35kg
x10
x10
x10

Face-Pulls
x20
x20
x20

Cable Ab Curls
x15
x15
x15

EZ Curls - 25kg
x15
x15
x15



Good day.

COH

Dunno why you stopped... lazy sh*te

Nervous Wreck

Back was still sore today. Started my session with a little bit of foam rolling on it and the pain left me. Grand job.


Bench
85kg x 6
85kg x 6
85kg x 6
70kg x 10
65kg x 10


Cable Pushdown
x10
x10
x10


Overhead Press
20kg x 5
25kg x 5
30kg x 5
35kg x 5
40kg x 5


Preacher Curls - 12.5kg
x10
x10
x10


DB Lat Raise - 12.5kg
x10
x10
x10


EZ Curls - 20kg
x15
x15
x15
x15
x15

Nervous Wreck

Today was bleh.


Deadlift
100kg x 5
120kg x 3
130kg x 3
140kg x 1
150kg x 1
160kg x 1
170kg x 0
165kg x 0
Complete failure on those last two attempts. Couldn't even get the bar off the floor. Bleh.

Here's my 160kg at a crap angle.

https://www.youtube.com/watch?v=z46n-Up3-zU

Rest of the session was sub-par.

Face-Pulls
x20
x20
x20

Cable Ab Curls
x15
x15
x15

Lat Pulldowns
x10
x10
x10

EZ Curls - 35kg
x10
x10
x10

banshee_bones

Theres a few of these


knocking around raw, next time find one and put yer camera on it! 160 looked easy btw.

Nervous Wreck

It was, chalkless hands notwithstanding, which is why the subsequent failures were so perplexing. In fairness, I did squat heavy a couple days previous so maybe that had a part in it.

banshee_bones

Eh if it's not coming off the floor I doubt its because of a lack of chalk! It could be any number of things, your nOob gains could have ceased, it could be a temporary plateau or maybe your just not there yet. Are you using a mixed grip or double overhand? Maybe try using a belt?

I'm sure more experienced lifters than myself could give you some pointers, it's a bit hard to say from the angle.

Nervous Wreck

No, I was saying the 160 was easy apart from the bar being a little slippy cos of lack of chalk. I should've tried 165 before 170 prob.

Nervous Wreck

Bench
70kg x 5
80kg x 5
90kg x 5
95kg x 4 - PR for reps. Hoping for 5 next week. Then I'll start repping 100kg. Progress is pretty slow on bench as compared to my other big lifts. Might have to change this up a bit.

Chins
x10
x10
x10

Overhead Press - 37.5kg
x8
x8
x8

DB Row - 17.5kg
x20
x20
x20

EZ Curls - 35kg
x10
x10
x10

Nervous Wreck

Squat
100kg x 5
110kg x 5
120kg x 4
130kg x 3
140kg x 1
150kg x 3 - PR

https://www.youtube.com/watch?v=v_0PbmRcpN4

In retrospect, I shoulda done more. It was there. Target in my head was 3 and just didn't think to keep going for some reason. If the lad spotting me posts here, thanks! Don't think I said it at the time.


Leg Curls
x12
x12
x12

Face Pulls
x20
x20
x20
x20

Cable Ab Curls
x20
x20
x20
x20

DB Shrugs - 40kg
x10
x10
x10

DB Preacher Curls - 15kg
x6
x6
x6

DB Lat Raise - 15kg
x10
x10
x10


Good day at the office.

Hanley

banshee_bones wrote: »

Eh if it's not coming off the floor I doubt its because of a lack of chalk! It could be any number of things, your nOob gains could have ceased, it could be a temporary plateau or maybe your just not there yet. Are you using a mixed grip or double overhand? Maybe try using a belt?

I'm sure more experienced lifters than myself could give you some pointers, it's a bit hard to say from the angle.

What??! Of course it could be because of chalk, or more specifically grip - if your body doesn't sense a secure enough connection with the bar, it won't allow you to grip it. So no grip = no lift. So not having chalk is a directly relevant reason as to why he may have missed the lift.

The bar speed of the 160 is indicative of a MUCH higher max than 170, as are his squat numbers. Thus one can probably conclude that it's not a lack of newb gains, or lack of belt, but all grip and balls that is the issue....

COH

He uses a sh*t bar to deadlift, thats 10% of the problem. The other 90% is testicle related

Nervous Wreck

Right. Deadlift PR this week or I owe ye a pint.

Nervous Wreck

Nothing to write home about today really.

Bench - 85kg
x8
x8
x8

Overhead Press
25kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5

Dips - BW+15kg
x8
x7
Lame

EZ Curls - 25kg
x15
x15
x15
x15


And then had to leave. Stupid job.

Nervous Wreck

Deadlift

100kg x 5
110kg x 4
120kg x 3
130kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1 - PR

180kg x 1 - PR

https://www.youtube.com/watch?v=tMVipX5ai_w

190kg x 1 - PR

https://www.youtube.com/watch?v=pplki7aIsF4

Ugly as that was, I'm happy as fuck with it. Chalk and balls. Genius.


Face Pulls
x20
x20
x20
x20

Cable Ab Curls
x20
x20
x20
x20

Seated DB "Power Cleans" - 10kg
x10
x10
x10
x10

DB Shrugs - 40kg
x10
x10
x10

EZ Curls - 25kg
x10
x10
x10

DB Lat Raise - 10kg
x10
x10
x10

COH

Savage, well done

VIS VIRES

Now thats more like it..Well done

itsallaboutheL

Congrats.

Hanley

Well fancy that...

FunkZ

How the hell did you add 30KG to you dead in just a few weeks! Jaysus (this isn't a question, it a statement of sorts)!

Well done man that's amazing!

Inspector Coptoor

Yeah, I was gonna say it was all kinds of f@cked up that your squat and deadlift were the same.
nice work.
a 2XBW squat and a 2.4 BW Deadlift and over 1.25 BW bench makes you a little but more advanced than a newb.

great job.

banshee_bones

FunkZ wrote: »

How the hell did you add 30KG to you dead in just a few weeks! Jaysus (this isn't a question, it a statement of sorts)!

Well done man that's amazing!

Less than a week...sure that 160 was only last week FFS! :pac:

Animal.