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Stronger than yer granny

  • #1
    Closed Accounts Posts: 16,115 ✭✭✭✭ 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.



«13456710

Comments



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




  • Jesus, that's some progress!!!




  • 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




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




  • 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


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  • 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.




  • 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




  • 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:




  • 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.




  • 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:


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




  • 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.




  • 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




  • 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.





  • 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:




  • 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




  • 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.




  • 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?




  • 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.




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


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  • It is in it's hole!




  • It is in it's hole!

    +1




  • 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! :D




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

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

    At least he gets it done!

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




  • 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.




  • 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




  • 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.





  • 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.




  • 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.


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  • Dunno why you stopped... lazy sh*te


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