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  • 25-04-2014 10:11am
    #1
    Closed Accounts Posts: 2,028 ✭✭✭


    I figure I may as well start recording this stuff in public.

    Background:

    - Rugby from 1999 - 2009 (along with a few rounds of Starting Strength)
    - Competitive drinking and getting 160kg fat from 2009 - 2011
    - Powerlifting and getting less fat since 2012

    Started 2012 at 160kg, ended the year at ~135kg and a 510kg total (190/115/205).

    Ended 2013 at ~125kg and a 582.5kg total (210/125/247.5).

    PRs are:
    • Squat: 215kg
    • Bench: 125kg
    • Deadlift: 255kg

    Goal for 2014 is to finally move down to -110kg (currently at ~125kg) and break a 600kg total.


«134567

Comments

  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Sunday, April 13th, 2014

    Competed at IDFPA Nationals. Hadn't trained as much as I should've in the run-up and got hit with a bout of man-flu / chest-infection the week before (which made cutting the 3kg to get to -125kg pretty easy).

    Ended up with:

    Squat 190/200/205
    Bench 110/120/125
    Deadlift 225/240/252.5

    Equalled total PR and bench PR. Was probably over-cautious in both squat and bench, deadlift was right around my true max for the day though.


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Thursday, April 17th, 2014

    Conditioning session to shake off the post-meet blues.

    A1: BW Jump Squats x 40 secs x 4
    A2: Bear Crawls x 40 secs x 4

    B1: Inverted Row x 1 ... 10
    B2: Push-Ups x 1 ... 10
    (Do 1 of each, do 2 of each, etc. up to 10)

    C: Stair Sprints x 15 stairs x up/down 4 times x 3 sets


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Wednesday, April 23rd, 2014

    Treadmill Baseline
    5:00 @ 15:00/mile OK
    0:30 @ 12:30/mile OK
    0:30 @ 12:00/mile OK
    0:30 @ 11:30/mile OK
    0:30 @ 11:00/mile OK
    0:30 @ 10:30/mile OK
    0:30 @ 10:00/mile OK
    0:30 @ 09:30/mile OK
    0:30 @ 09:00/mile OK... getting harder
    0:30 @ 08:30/mile OK
    0:30 @ 08:00/mile OK... quite tough
    0:30 @ 07:30/mile FAIL... totally gassed

    HR was up to ~155 by then.

    Squat
    20kg x 10 x 2
    60kg x 5
    100kg x 2
    140kg x 2
    170kg x 1


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Thursday, April 24th, 2014

    AM: Conditioning

    A1: Bench 80kg x 8 x 4
    A2: Supinated BB Row 70kg x 10 x 4

    B1: Air Squats x 10 / Serratus Crunch x 10 (alternate) x 6 x 3
    B2: 10m Sprint x 6 x 3

    C1: Tyre Flips x 8 x 2
    C2: Sledgehammer Slams x 10 each arm x 2

    D: Prowler: 85kg x 10 metres x 10 (on the minute)

    PM: Distance Baseline

    Trying to keep HR around 140
    60mins run/yog/walk, 7.07km
    HR range 128 - 162, average 135


  • Registered Users Posts: 24,584 ✭✭✭✭Alf Veedersane


    gvn is gonna be p*ssed he didn't trademark his log title...


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  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Ouch! I hadn't even seen that... must change it now!

    Edit: ****... I can't change it. Hmm, delete whole thread and start again?

    Edit 2: PM'ed the Mods to change it.


  • Posts: 4,630 ✭✭✭ [Deleted User]


    Hah. Rename this to "Wittier Log Title."


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Saturday, April 26th, 2014 (AM)

    Deadlift
    60kg x 6 x 2
    100kg x 4
    145kg x 2
    165kg x 1

    5" Block Pull
    185kg x 1
    205kg x 1
    225kg x 1

    Dimel Deadlift
    125kg x 8 x 4

    Squat
    20kg x 20
    60kg x 2
    100kg x 2
    145kg x 2
    165kg x 4 x 2

    Pause Squat
    (Narrow stance, high bar)
    100kg x 10 x 2, paused.

    Run
    1.5 Mile in 16:40


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley



    Run
    1.5 Mile in 16:40

    IDIBISKPDI


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Witty(er) log title woulda been great.

    Cos people would know it's powerlifting then.

    But Elite FTS already thought of that.

    ...and I robbed the idea of it from Ki(er)an too.


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  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Hanley wrote: »
    IDIBISKPDI

    With you as far as Kev... PDI?

    Edit: KevPantsDoIt... I'm a donkey.


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Saturday, April 26th, 2014 (PM)

    Bench
    20kg x 10 x 2
    60kg x 6
    85kg x 4
    100kg x 2
    110kg x 1
    115kg x 1 x 4

    Floor Press
    60kg x 10
    85kg x 2
    100kg x 5 x 2

    DB Floor Press
    35kg DBs x 5 x 5

    BB Row
    85kg x 8 x 2
    80kg x 8

    Pull-Aparts/Ups
    1: Band Pull Aparts x 20
    2: Banded Pull-Ups x 6, 5, 4.5, 4
    Repeat 4 times, 01:30 rest

    BB Kurlz
    20kg x 20 x 3


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Monday, April 28th, 2014

    Run
    8.0km in 1:00:16.
    Pace: 7:32/km
    Avg. HR: 156

    Last week was 7.07km in 1:00:01. Plan was to keep HR around 140 but lost the run of myself (literally) and started aiming to get it done within the hour.


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Tuesday, April 29th, 2014

    Bench
    20kg x 10
    60kg x 6
    85kg x 4
    100kg x 2
    110kg x 1 
    120kg x 1
    122.5kg x 1
    110kg x 3
    120kg x 1 
    125kg x 1
    110kg x 3

    Wide Grip Bench
    100kg x 5 x 3
    95kg x 5

    Floor Press
    60kg x 10
    85kg x 2
    90kg x 4
    80kg x 4
    70kg x 7

    T-Bar Rows
    40kg x 6 x 4

    Rear Flys
    12.5kg DBs x 10 x 3


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Wednesday, April 30th, 2014

    Squat
    20kg x 10
    60kg x 6
    100kg x 4
    125kg x 3
    145kg x 2
    155kg x 2
    165kg x 1
    185kg x 1
    197.5kg x 1 x 2
    190kg x 1
    160kg x 6

    Wide Arched GMs
    85kg x 8 x 3

    Front Squats
    70kg x 8 x 3

    HR Avg. 105, Max. 147

    Run Intervals
    1: 30s Fast
    2: 30s Walk
    3: 60s Jog
    Repeat x 8, no rest

    HR Avg. 148, Max. 162


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Thursday, 1st May, 2014

    Pace Run
    1.63km/1.01miles in 09:01

    HR Avg. 161, Max. 168

    (Jesus I'm slow.)


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Friday, May 2nd, 2024

    Bench
    20kg x 10
    20kg x 10
    40kg x 6
    45kg x 6
    50kg x 2
    60kg x 2
    70kg x 1
    85kg x 1
    100kg x 1
    Reverse grip, paused:
    70kg x 6 x 2

    Press
    60kg x 3 x 4

    Clap Push-Ups
    BW x 8 x 3

    Push-Press
    Ladder (x10 OMEM, +5kg/min.)
    35kg x 10
    40kg x 10
    45kg x 10
    50kg x 6

    DB Lateral Raises
    10kg DBs x 6, 6, 5, 4

    Underhand BB Row
    85kg x 5 x 3


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Sunday, May 4th, 2014

    Pre-Workout: 1 x Tub Melted Haagen-Dazs for 1,250kcal in about sixteen seconds – PR.

    Deadlift
    60kg x 6 x 2
    100kg x 4
    145kg x 2
    165kg x 1
    185kg x 1

    5" Block Pulls
    185kg x 1
    210kg x 1
    230kg x 1
    185kg x 5

    Deadlift
    250kg x 1

    (This wasn't planned... Ciller was working up to it and I decided to give it a lash. PR is 255kg.)

    Barbell Hip Thrusts
    100kg x 6 x 2 (3s contract)

    Snatch Grip Pendlay Rows
    100kg x 3 x 5

    Squats
    Narrow Stance, Hi Bar
    100kg x 6 x 2 (3s pause)
    60kg x 15 x 2

    Run
    1.5m run in 15:34 (10:23 pace)
    HR Avg. 162, Max. 171


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Monday, May 5th, 2014

    Distance Run
    9km in 1:01:54
    Pace: 06:52/km
    HR Avg. 153, Max. 167

    Furthest I've ever run anyway. Not exactly Wile E. Coyote but I'll take it for a 120kg guy with too high of a BF% who pulled 250kg yesterday.


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Tuesday, May 6th, 2014

    Bench
    20kg x 10
    60kg x 6
    85kg x 4
    100kg x 2
    110kg x 1 
    120kg x 1
    122.5kg x 1
    110kg x 3 (PR?)
    120kg x 1 
    127.5kg x F, F (just past mid-way)
    100kg x 6

    Wide Grip Paused Bench
    (3s pause)
    100kg x 4 x 3
    85kg x 8

    Floor Press
    60kg x 10
    85kg x 5 x 3

    BB Rows
    85kg x 8 x 4

    Walked into the gym and Layne Norton was there which was a bit of a surprise. Watched him pull 300kg for three doubles and a set of four. Sick stuff.

    http://i.imgur.com/Thu9kGs.jpg


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  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Wednesday, May 7th, 2014

    Squats

    20kg x 10
    60kg x 6
    100kg x 4
    125kg x 3
    145kg x 2
    160kg x 2
    170kg x 1
    190kg x 2 x 3
    200kg x 1 (+ wraps, messing about)
    145kg x 8 x 2

    Wide Arched GMs
    85kg x 8 x 3

    Front Squats
    70kg x 10 x 4

    Run
    1: 0:30 Fast
    2: 0:30 Walk
    3: 1:00 Jog
    Repeat x 8
    HR Avg. 156, Max. 186


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Thursday, May 8th, 2014

    Tempo Run
    2.02km in 11:24
    HR Avg. 167, Max. 173


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Saturday, May 10th, 2014

    Bench
    20kg x 10 x 2
    30kg x 6
    45kg x 6
    50kg x 2
    60kg x 2
    70kg x 1
    85kg x 1
    100kg x 1

    Reverse Grip, Paused
    75kg x 6 x 2

    Press
    60kg x 3 x 2
    65kg x 2 x 2

    Push-Ups
    Clap Push-Ups x 6 x 2
    Diamond Push-Ups x 10

    Push-Press
    35kg x 10
    40kg x 10
    45kg x 10
    50kg x 3

    Seated DB Laterals
    12.5kg DBs x 5
    10kg DBs x 5, 6, 6

    Snatch-Grip Pendlay Row
    85kg x 6 x 4


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Sunday, May 11th, 2014

    Deadlift
    70kg x 6
    120kg x 6
    170kg x 3
    200kg x 1
    220kg x 1 x 2
    190kg x 2 x 3

    5" Block Pulls
    190kg x 1
    205kg x 1

    (Shut these down here. Felt heavier than a black hole for some reason.)

    Snatch Grip Pendlay Rows
    85kg x 8 x 3

    Narrow-Stance Pause Squats
    100kg x 6 x 2

    Jump Squats
    45kg x 3 x 4

    Run
    2.83km in 19:15 (6:50/km)
    HR Avg. 151, Max. 161


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Monday, May 12th, 2014

    Run
    10km in 1:09:58
    HR Avg. 151, Max. 170

    First time I've ever run 10k. I'll take it.


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Tuesday, May 13th, 2014

    Bench
    20kg x 10
    60kg x 6
    85kg x 4
    100kg x 2
    110kg x 1 
    120kg x 1
    127.5kg x 3 (Black Slingshot)
    127.5kg x 3 (Reverse Mini Bands)
    110kg x 3

    WG Bench (3s Pause)
    100kg x 4 x 3

    CG Bench
    60kg x 17

    Snatch Grip Pendlay Rows
    100kg x 3 x 5

    Kroc Rows
    45kg DBs x 12 x 3


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Wednesday, May 14th, 2014

    Squat

    20kg x 10
    60kg x 6
    100kg x 4
    125kg x 3
    140kg x 2
    155kg x 2
    165kg x 1
    185kg x 1 (wraps)
    195kg x 1 x 3 (wraps)

    Wide Stance Arched GMs
    100kg x 6 x 3

    Pause Squats
    85kg x 5 x 4

    Interval Run
    0:30 Fast
    0:30 Walk
    1:00 Steady
    Repeat x 10

    Starting to mess around with some knee wraps to start getting a feel for them. Hardest part of that session was actually wrapping my damn knees. Still experimenting with various wrapping techniques.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    ..I should teach you the "make Kev squeel in pain" wrap.


  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Hanley wrote: »
    ..I should teach you the "make Kev squeel in pain" wrap.

    I'd take anything at this point. Four wrapped reps, tweaked the wrapping each time but still couldn't find anything that felt "comfortable". I know wraps will be inherently uncomfortable but nothing I tried last night felt uncomfortable in the right way.


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  • Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Thursday, May 15th, 2014

    Paced Run

    2.43km in 13:43 (5:39/km, 9:09/mi)
    HR Avg. 162, Max. 172

    Eugh.


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