HTTK's Powerlifting Log

[hailtotheking]

UPDATE: After drinking a few pots of fresh ginger, lemon, and cayenne tea, i felt alot better as the day went on. Decided to do my session in the end, focussing on just getting the main lifts done, and not worrying excessively about the weight used on the other stuff:

WEDS

1 Deadlift 1x3@50% (100kg)
2x5@60% (120kg)
2x3@70% (140kg)
3x3@75% (150kg)


2 Bench press 1x5@55% (60kg)
1x5@65% (72.5kg)
4x4@70% (77.5kg)


3 Dip BWx8, +15kgx8;x2, +15kgx5, BWx8

It is occuring to me that this is another good exercise for stretching out the shoulder girdle after benching. Although my strength was lacking in this today, i did alot more sets, and focussed on getting a nice paused stretch at the bottom.



4 Deadlift from pins (knee height) 1X3@50% (100kg)
2x4@60% (120kg)
2x3@70% (140kg)
3x3@80% (150kg)

5 Barbell Lunge 30kgx5PS, 40kgx5PS;x2, 45kgx5PS

did an extra set on my right leg (the more unstable one) with 40kgx5 at the end.

NBL: 77

[hailtotheking]

FRIDAY:

Got a bit of a chest infection / cold yesterday, and was up alot of the night with completely congested chest and nose. Had about 4 hours sleep so i'm a bit tired. I think the stress from the last few weeks has finally caught up with me a bit. Oh well, i still feel strong, just a bit breathless. Been on Day Nurse all day, but every time i tried to drink a coffee it set me off coughing. A day without coffee... <shudder>.

20 minute general warm-up (did a bit longer to make up for lack of mobility GPP this week).

1 Bench press 1x5@50% (55kg)
1x4@60% (67.5kg)
1x4@70% (77.5kg)
1x3@75% (82.5kg)
2x2@80% (87.5kg)
2x1@85% (92.5kg)
2x2@80% (87.5kg)
1x3@75% (82.5kg)
1x5@65% (72.5kg)
1x5@55% (60kg)

Well that was my first taste of an infamous Sheiko bench press marathon, albeit a 'lite' version. Wasn't too bad, but i'm sure it will get harder as the program progresses. Tricpes and chest were fried.

2 Flat dumbbell fly 7kgx10; x5

Someone nicked one of the 10kg DB's, so i had to stick with the 7kg's again.

3 Squat 1x5@50% (80kg)
2x3@60% (97.5kg)
2x3@70% (112.5kg)
4x3@75% (120kg)

I would normally start using the belt at 120, but the good mornings have strengthened my back sufficiently to not require a belt at this level any more. These all felt quite explosive.

4 Dip +20kgx10, +20kgx8, +20kgx5, BWx9

5 Good morning 60x5, 65x5, 70x5, 75x5;x2

NBL: 68

[kalmis]

Nice benching there HTTK, despite the cold

[Luffers]

Quote

You should do it mate. Alot of regional comps have first time competitors that arent lifting amazing numbers, but are there to get expereince and advice. Plus, its a great buzz! Go to BAWLA website and pick your region, and see if any comps are lined up.

I'm trying to find that pick your region link, can't see it anywhere

I'd love to go watch a comp if there's one nearby.

Good luck with the sheiko dude.

[hailtotheking]

I think Bristol would probably be covered by the South West Counties division of BWLA

[kalmis]

Quote

I'm trying to find that pick your region link, can't see it anywhere

I'd love to go watch a comp if there's one nearby.

I couldnt find any events from that link either, but check:
BDFPA
Different organisation but the site seems to be more up-to-date.

[hailtotheking]

SUN:

50 reps of sternum chin ups any way i can (as many sets / reps as it took)

50 Bent over laterals with 5kg DB's any way i can (as many sets / reps as it took)

[hailtotheking]

Holy crap, there is alot of squatting this week! Some nasty squat-bench-squat sessions, with Fri being a particularly evil squat - bench marathon - squat session. Also, intensity is slowly creeping up, with more lifts in the 80% zone. Love it!

MON:

15 minute general warm-up

1 Squat 1x4@50% (80kg)
1x4@60% (97.5kg)
2x3@70% (112.5kg)
4x2@80% (127.5kg) - Suprisingly easy. Still no belt


2 Bench press 1x3@50% (55kg)
1x3@60% (67.5kg)
1x3@70% (77.5kg)
4x2@80% (87.5kg)

3 Flat dumbbell fly 2x25kg@7kgPD. Still no sign of the other 10kgDB! But i spied a couple of adjustable DB handles in the 'box of tricks' in the corner, so i will use those in the future.

4 Dip +15kgx8;x3, +15kgx6;x2

5 Squat 1x3@55% (87.5kg)
1x3@65% (105kg)
3x3@75% (120kg) - By this stage my legs were pretty knackered, and my form started to deteriorate. I seemed to be putting more weight on my left side / left leg. For my last few sets i added an exta 1.25kg to the right end of the barbell to force my right leg to work harder. This did actually seem to straighten me out a bit.

6 Good morning 60x5; x2. After the second set, Keith Morgan indicated to me that i was twistign the bar and cutting the ROM. Therefore, i just stripped te bar down to 30kg and did 3x8-10, working on controlling the movement more, and getting a much bigger ROM.

Man, this session kicked my ass!

NBL: 55

[hailtotheking]

WEDS

1 Sumo Deadlift to knees 1x4@54% (107.5kg)
1x4@60% (120kg)
3x4@70% (140kg)
This exercie is exactly how it sounds - you pull the bar to knee height, briefly pause, and then return it to the floor. It builds iso-dynamic strength near the lockout, and increases TUT.


2 Bench press 1x4@55% (60kg)
1x5@65% (72.5kg)
3x4@70% (77.5kg)

3 Flat dumbbell fly 5x10 @ 10kgPS Used the adjustable handles this time, which weigh about 5kg each. Thick handles, which is a bonus!

4 Sumo Deadlift 1x4@50% (100kg)
1x4@60% (120kg)
2x3@70% (140kg)
4x3@75% (150kg) - Although i felt comfortable without the belt on these, i was starting to flag a bit at this point.

5 Lunge 40x5 PL, 40 x5 PL, 45 x5 PL, 45 x5 PL, 50 x5 PL.

NBL: 66

[hailtotheking]

FRIDAY

1 Squat 1x4@50% (80kg)
1x4@60% (97.5kg)
1x3@70% (112.5kg)
5x3@75% (120kg) 26

Pretty easy. Getting better on walking out and getting my feet position

quicker.


2 Bench press 1x5@50% (55kg)
1x4@60% (67.5kg)
1x4@70% (77.5kg)
3x3@75% (82.5kg)
1x2@80% (87.5kg)
2x1@85% (92.5kg)
1x2@80% (87.5kg)
1x4@75% (82.5kg)
1x5@70% (77.5kg)
1x5@60% (67.5kg)
1x6@55% (60.5kg)

Flew through these with about 1 min rest interval between. Definately getting

a good grove on the bench now.


3 Squat 1x3@55% (87.5kg)
1x3@65% (105kg)
3x2@75% (120kg)

Last few sets my knee was caveing in a little again. On the advice of Tony

Stevens, who was watching, i brought my foot placement in a little. This puts me at quite a narrow stance, but it seemed to work, as my knee was alot more stable.

4 Dip BW@5x8. Couldnt find the dip belt


5 Good morning 60kg@5x5. After finding out my form was cack on these

earlier in the week, i've taken the weight right down and gradually

re-building it, making sure i get a very large ROM and my hips are not

twisting.

NBL: 86