Peal's Road to Powerlifting Glory

Discussion in 'Training Logs' started by grampositivecocci, Mar 11, 2005.

Thread Status:
Not open for further replies.
  1. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    Friday 11/03/05

    weight: 81.5kg
    Height: 187cm

    70x5 warmup
    120x3
    150x3
    Deadlift PR with belt - 180x1
    (kg)

    ghr
    3x5 no resistance

    Abs
    swiss ball twists with yellow med
    hip situps with yellow med
     
  2. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    Saturday 12/03/05

    light bench,
    60x5x2
    65x5

    Chinupsx6x4

    bent over row
    40x5x1

    shoulder press
    15x8x1

    skullcrushers 30x6x3

    pin lockouts high
    80x8x1
     
  3. Grouch

    Grouch Guest

    are all your weights listed in kilograms?
     
  4. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    yep not including collars and shit like that
     
  5. Mugwump

    Mugwump Guest

    Damn metric system. ;)
     
  6. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    past 3 days I've had no sleep, so I don't want to have a high volume.

    but just to ask, what sort of volume should I be looking at
     
  7. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    monday ok 14/03/05

    I fucking sucked today

    Me squat
    5x70kg
    4x110kg
    3x120kg (fucked up badly)

    When and did a lot of ghr
    4 sets of 8 reps with band

    reverse hypers
    3x8 10kg


    I think I'm fucked from working and friday.

    decline situps x 2 x 10

    over head leg raises 1x 8

    Then went back to squats at 70kg to work on my form. Did a lot of reps with this weight.
     
  8. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    Me Bench, 16/03/05

    Flat bench
    6x50kg
    5x60kg
    3x62.5
    3x65kg
    3x67.5
    1x70
    1x72.5
    1x75
    1x77.5

    felt quite good, hit 80kg with 1 phone book

    bent over rows
    27.5x10x2
    27.5x8x1
    (perhaps could have done with more volume, decided to hit a set of chins)

    Chins
    6

    Tate presses
    10kg x 12 x 3

    Rear Delt raises
    5kgx10x3



    Then helped around the gym with spotting and carrying weights around for the bigger guys. Discussed principles of linear and conjugated with our inhouse physio/doctor.
     
  9. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    De Squat 18/03/05

    [email protected]

    ghr, unweighted 4 x 8

    backraises 2 x10

    deadlift 3 x 150kg, got told form was shit

    Abs
     
  10. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    De Bench(rep really) 19/03/05

    warmup
    10x50kg
    6x60kg
    12x50kg

    2board reps
    60kgx8
    70kgx4

    Chinups 25 reps

    Tate presses 10kgx12x3

    Rear delt raises 5kgx12x3
     
    Last edited: Mar 24, 2005
  11. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    Me Squat 21/03/05
    Regular squat

    60x5
    70x5
    80x3
    90x3
    100x3
    110x3
    120x1
    130x1

    Ghr

    7.5kg dumbell x 6 x2
    no weight x 8 x x2


    backraises, 15kg dumbell
    3x10


    decline situps
    10kg x 8 x 2

    hip raises
    2 x 10
     
    Last edited: Mar 24, 2005
  12. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    Me Bench 23/03/05

    1 board press

    5x60kg
    5x62.5kg
    3x65kg
    3x67.5
    3x70
    3x72.5
    1x75
    1x77.5
    1x80
    got stuck half way on 1x85

    3 way flies (front raise, side raise, rear raise)
    4 of 3
    3 of 3
    3 of 3

    Chins
    20

    Tate press
    10kgx3x12

    No idea what to call them
    tricep extensions over the head, two hands on one dumbell
    20kg x 10 x 2

    dips
    10
     
  13. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    Thursday 24/03/05

    de squat

    box squat
    3x80
    3x70
    2x70
    2x70
    2x70
    2x70
    2x70

    ghr 3x8

    speed deadlift
    70x3
    70x5
    *trying out new narrower more convential stance. Having problems with hand placement and depth

    dumbell squats
    1x10 with 15kg dumbells
    2x10 with 20kg dumbells

    Situps on back raise machine
    10
     
  14. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    26/03/05

    had a 20 minute workout

    3x8 flat bench 60kg

    skull crushers
    20?kg x 10 x 2

    3 way flies 7.5kg

    cable row
    2x10
     
  15. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    28/03/05

    Me sq/dl

    goodmornings
    40x8
    50x6
    60x5
    70x4
    80x3

    (80x3 3rm)

    ghr 1x6
    1x7
    1x8

    (fucking hurt)

    ghr ab work

    1x12
    1x12
    1x12 (with 7.5kg dumbell)
    1x12(with 7.5kg dumbell)

    that was it for today, this was completed at 10.15pm
     
  16. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    30/03/05

    weight up to 85kg
    me bench

    flat bench (felt like fucking superman)
    60x5
    65x5
    70x3
    72.5x3
    75x3
    77.5x1
    80x2 (felt like i couldve done 3 but didn't want to over do it)
    stopped there whilst i felt awesome
    (previous max was 77.5 on 23rd and that was for 1 rep)

    strength is up definitely

    skullcrushers
    30kgx10x3

    3 way flies
    4 sets of 4

    cable row
    60kgx8x3

    Bicep curls
    15kgx10
     
  17. Perkwunos

    Perkwunos Dog Bones OT Supporter

    Joined:
    Aug 24, 2004
    Messages:
    10,625
    Likes Received:
    0
    Location:
    Abu Dhabi, UAE
    try replacing skull crushers, with some sort of pressing, IE.. 5board press, or maybee some lockouts
    concentrate more on 3RM & 5RM
    ur rep daqys look to have alot of reps, maybee up the weight
    also, it does not look like u are building much on ur max atempts... lieke u are just warming up, and then bam, u are done.
     
  18. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    what sort of rep schemes do you do for me days?
     
  19. Perkwunos

    Perkwunos Dog Bones OT Supporter

    Joined:
    Aug 24, 2004
    Messages:
    10,625
    Likes Received:
    0
    Location:
    Abu Dhabi, UAE
    Flat bench, couldnt find my boards
    3x225
    2x245 missed the third rep
    CG 5 inch lockouts
    worked to
    5x325
    4x345 PR
    DB bench
    3x8x80
    Pullups
    6xBW PR
    4xbw
    2xbw
    SS Curls&Shoulder press
    3x8x30
    3x8x40
    this was wednesday, i think my volume was high for cutting...
    i was verry tired afterwards, but i did not feel overtrained.
     
  20. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    220lb or bust

    and thats a seriously big lockout there vette
     
  21. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
  22. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    Me dead 03/04/05

    5x90
    4x100
    4x120
    3x130
    3x150
    3x160
    3x170

    ghr unweighted
    4x6

    abs
    ghr situps unweighted 4x12

    absolutely fucked after this workout, felt awesome to do 170kg for 3
     
    Last edited: Apr 5, 2005
  23. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    Me Bench
    5x60
    5x65
    3x70
    3x75
    3x77.5
    3x80

    rack lockouts
    30x6x3

    skullcrushers
    30x10x3

    cable row
    70x8x3

    3 way raises.
    7.5x3x3

    weight with shoes 86.7kg or 190lb
     
  24. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    8/04/05
    DE sq

    wow legs felt like shit

    box squat
    60kg x2 x8

    ghr 3x6

    reverse hyper 20kg x2 x8

    abs
     
  25. grampositivecocci

    grampositivecocci New Member

    Joined:
    Jan 15, 2004
    Messages:
    7,701
    Likes Received:
    0
    9/04/05
    de Bench
    5x5 @ 60kg fast

    cable rows, 60kgx10x3

    tate press
    7.5db 12x2

    over head tricep extension seated
    20x10

    curlz 4d gurlzz
    15kg x 10 x 2

    no shoulder work
     
Thread Status:
Not open for further replies.

Share This Page