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Gunniess gains!

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AdamTIconGuinness gains!11-08-2014 @ 10:25 
AKA Big Rory
Member 4056, 4119 posts
Post Edited: 12.08.2014 @ 10:15 AM by AdamT
Thought I would start a journal. Have been lurking about here for some time but have never bothered with a journal or put any training videos up to now.

8/8/14

Squat

60x5
80x3
100x2
130x2
140x2

Speed Bench

3 sets 60x3
3 sets 65x2

Deadlift

60x5
100x2
120x2
140x1
180x2
200x1

Been carrying a back injury for last while so was pleased with the 200. Been a while since hit 200 or over.
JohnGymIcon...11-08-2014 @ 22:01 
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Powerlifting is my sport now
Member 1107, 6707 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Is that supposed to say 'Guinness'?

I hope so. Grin
AdamTIcon...12-08-2014 @ 10:14 
AKA Big Rory
Member 4056, 4119 posts
JohnGym said:Is that supposed to say 'Guinness'?

I hope so. Grin


haha it is, i had a few yesterday lol
AdamTIcon...12-08-2014 @ 10:19 
AKA Big Rory
Member 4056, 4119 posts
12/08/14

Squat

60x3
100x2
110x1
125 3x5

Bench

100x5
105x5
110x5

Deadlift

60x5
100x2
140x1
160x1
180 2x1

3 sets of pullups to failure.
AdamTIcon...13-08-2014 @ 10:45 
AKA Big Rory
Member 4056, 4119 posts
13/08/14

Squat
60x2
80x2
100x2
120x1
130x1
140x2
145x2
155x1

100x10 pause squats

shoulder assitance

core work.

speed pulls from blocks

140 8x1
AdamTIcon...11-06-2015 @ 15:13 
AKA Big Rory
Member 4056, 4119 posts
Squat
60x5
75x5
90x5
105x
125x3
1003x3 (pause at the bottom then explode)

Deadlift
60x5
80x5
100x3
120x2
140x2
160x3

135 speed pulls 3x3

Leg press

3x20 pause reps
Funky_monkeyIcon...05-04-2016 @ 16:23 
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non-English
Member 160, 4087 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
World's shortest journal. 4 posts long!
matthewvcIcon...05-04-2016 @ 16:39 
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my friends call me TechnoJim
Member 5704, 2219 posts
SQ 320, BP 207.5, DL 320
847.5 kgs @ 99.65kgs UnEq
[AdamT said:1003x3 (pause at the bottom then explode)

i hope this 1003kg paused triple was to parallel
AdamTIcon...13-01-2017 @ 20:18 
AKA Big Rory
Member 4056, 4119 posts
Squat last set 65% of training max

60x5
80x5
100x5
120x5
90 4x3 pause at the bottom

Deadlift 65% of training max

60x5
80x5
100x3
120x1
140x5

120 3x3 focused on speed (slight deficit)

Leg press 3x10 pause reps with 250kg

Bench technique work. Hit a few singles and finished with 125. Felt pretty fast.

Going to keep a record here to f**k. Have a 12 week plan and start off light to get some explosion.

Also my main goal is to get back in good nick and gain some strength.

I'm basing my maxes for this program roughly 20kg less on each lift.

Squat 180
Bench 132.5
Deadlift 215

I always get better gains when I spend more Time with sub max weights and moving the bar as fast as I can. Good for recovery and good for confidence.
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