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Paul Savage training log

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PaulSavageIcon...10-02-2018 @ 16:44 
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my goals are none realistic
Member 2775, 6326 posts
Trained yesterday, didn't expect to have a great session as basically missed a nights sleep and half a days eating so knew that would effect things but actually problem was just that my bad right shoulder was hurting a lot and definitely significantly weaker than my left. All felt bound up and the same with upper right back. Massaged it all out after training and it instantly felt loads better / not stuck together.

173.7kg (better)

Bottom up smith z press
- to +40kg & 50kg of chains x 4
- +20kg & 50kg of chains x reps

Smith lockouts
- to +100kg & 50kg of chains x 3 (ouch)

Single arm cable front raises
- 4 x reps (right a lot Harder than left)

Triceps pushdowns
- to stack x 20

Cable fly's
- x 8 plus two rest pauses

Called it there
PaulSavageIcon...11-02-2018 @ 18:30 
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my goals are none realistic
Member 2775, 6326 posts
Post Edited: 11.02.2018 @ 22:48 PM by PaulSavage
Bodyweight = 172.9kg (f**ks sake)

Deadlift stance hack squat
- to +280kg x 3 (s**tty depth as was tight and getting pain in knee but huge pb so I'll take it)

https://www.instagram.com/p/BfEJzPZglHQ/

Romanian deadlifts (from below knee to above knee, not locking out)
- to 200kg x 20 (extremely easy, will do 230kg next time)

https://www.instagram.com/p/BfEM6i6A-gz/

Chest supported row
- to stack (heavy) x 13, 10, 8

Standing cable row
- to stack x reps with two rest pauses

https://www.instagram.com/p/BfENGDJA-c1/

Rope upright row
- 3 x 10

Face pulls
- 3 x 10

Matrix pulldown
- to 260kg x 8 (decently strict)
- grip hold 260kg x 62 seconds

Giant set
- leg press machine stack x reps
- hip abductor half stack x loads of reps
- ez cable curl stack x reps
- single leg calf raises then calf raises x reps

Plate pinch hold (chalkless)
- 25kg bumpers x 32 seconds

Wanted to do some Yates rows too but lower back pump was awful after the Romanians. Think my previous best on those was only 180kg x 10 though and prob could have done 240kg x 20 today.
PaulSavageIcon...13-02-2018 @ 21:20 
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my goals are none realistic
Member 2775, 6326 posts
Post Edited: 13.02.2018 @ 23:06 PM by PaulSavage
Axle push press against bands
- to 131.5kg total x 2
- 141.5kg total x 2
- 151.5kg total x 2
- 161.5kg total x 2
- 171.5kg total x 1 (way off balance so didn't try a 2nd, upper back tight)
- 151.5kg total x 4

https://www.instagram.com/p/BfJh6W8AbWq/

Incline smith
- to +120kg x 5 (felt way stronger in warm ups, heh)
- +80kg x reps

Dumbbell laterals
- to 36kg's x 6 plus drop

https://www.instagram.com/p/BfJnniDgFqR/

Cable flys
- to 100lb's x 8

Hurt my bad shoulder a bit warming up on the axle. Didn't really hurt the rest of the workout but stinging pains now. Am icing it.
PaulSavageIcon...14-02-2018 @ 18:06 
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my goals are none realistic
Member 2775, 6326 posts
Post Edited: 14.02.2018 @ 18:19 PM by PaulSavage
Decided how to go about the rest of prep now. I have had to constantly adapt things as it's not exactly gone as planned, first 17 weeks went to 8 weeks, then I got a back injury followed by shin splints so pretty much everything planned went out the window. It's also looking like I won't be anywhere near as heavy as I expected, which makes absolutely no sense from supplementation and nutrition but yes plenty of spanners have been thrown in the works.

Especially considering I'm still getting shin pain at times, decided that it was more important to keep focusing just on getting stronger in the gym at this point, so will end up that my first event session back will be my heaviest. Obviously not ideal, but allows me to get more heavy gym work in then 3 event sessions (one heavy, one medium, one light). This will also allow me to bring my conditioning up in the last few weeks as i'm not lifting so heavy then. Set some goals of 380kg 17.5" break, +350kg x 3 hack squat (with wraps), 181.5kg total axle push press, 275kg x 10 romanian deadlift, +140kg x 3 incline smith, and 46kg's dumbbell laterals x 5. Will be hard to hit these as I'm not able to rest as much as I'd like between sessions but if I do manage them will be stoked as should be a good bit stronger come contest with a deload and creatine.
unit94Icon...14-02-2018 @ 22:24 
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what is everyone's fran time?
Member 3986, 8800 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
17.5 inch break?
PaulSavageIcon...15-02-2018 @ 03:47 
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my goals are none realistic
Member 2775, 6326 posts
unit94 said:17.5 inch break?

Break the weights off the blocks at 17.5" bar height. Sort of an overload method but always found with below the knee block pulls I either can't move it or can lift it to lockout so focusing on just breaking it off the blocks with those lifts. Really want 400k but since I've managed zero proper deadlift sessions with my current back issues and only managed 350k so far feels a bit silly to have 400 as goal. Hopefully I do 370 tomorrow and then I can go for it.
PaulSavageIcon...15-02-2018 @ 03:58 
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my goals are none realistic
Member 2775, 6326 posts
Post Edited: 15.02.2018 @ 04:01 AM by PaulSavage
Oh before I forget again, started doing foot curls (for front of calfs) and calf raises daily. 3 sets x reps of foot curls, I use my car buffer, slots over the foot like a kettlebell. Then 20 reps of single leg calf raises right and left plus stretching and squeezing set with both. Also stretching and using massage mat daily plus sometimes buffer.
PaulSavageIcon...16-02-2018 @ 23:29 
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my goals are none realistic
Member 2775, 6326 posts
Post Edited: 17.02.2018 @ 00:10 AM by PaulSavage
Deadlift stance hack squat
- to +300kg x 3

https://www.instagram.com/p/BfRh6-igx8D/

Pinch farmers
- 20kg bumpers x full way across gym

17.5" breaks
- to 340kg x 1
- 360kg x fail (cns felt totally f**ked after the hack squats)

Ssb good morning
- to 85kg x 20

Glute ham raise
- bw x 8

Chest supported row
- to stack x reps plus drop

Pinch farmers
- 20kg bumpers x full way across the gym

Happy with the hack squats but just had nothing left for anything heavy after. I knew ideally it would have to be alternating weeks of going heavy on hacks and 18" deads but of course I don't have the time for that. What I'll do instead is scratch the 18" deads and push rdl's, yates rows, good mornings etc will try throw in some 18" isometrics with the axle when I have the energy. Ultimately 18" deads are obviously good for 18" deads but rdls are great for strength around the knee too but can build muscle as well plus good for general chain work. Might try push the rdls to 300kg, can maybe get away with doing a set of them 2 weeks out.
PaulSavageIcon...18-02-2018 @ 19:19 
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my goals are none realistic
Member 2775, 6326 posts
Dumbbell laterals (using swing)
- to 40kg's x 8

Seated axle press
- to 111.5kg x 1 (easy)
- 131.5kg x fail (no lift off made this way harder than it should be and didn't want to grind it)
- 101.5kg x 2 sets

Incline smith
- to +125kg x 3
- +85kg x 8 paused

Giant set
- rope front raises, ez overhead extensions, single arm cable laterals x 2 sets

Rotator cuff exercises

https://www.instagram.com/p/BfWFA_5g15D/

Plan was to stick to machines and keep it on the lighter side to rest my CNS but problem with that was that I don't fit in either of the shoulder press machines anymore so did some seated presses with the axle. Next time will do it with a slightly tilted back bench like I normally would and get a lift off. Can't be far off 300lb.
PaulSavageIcon...19-02-2018 @ 04:15 
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my goals are none realistic
Member 2775, 6326 posts
PaulSavageIcon...20-02-2018 @ 23:25 
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my goals are none realistic
Member 2775, 6326 posts
PaulSavageIcon...22-02-2018 @ 08:53 
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my goals are none realistic
Member 2775, 6326 posts
Romanian deadlift
- to 240kg x 10 (put bloody belt on too tight again, was risking passing out doing more)

https://www.instagram.com/p/Bfeno_UAQ-8/

Seated axle press
- to 91.5kg x 8 (normal bench doesn't fit under the rack so tried vertical again but absolute nightmare, every rep felt like half a front raise)

Seated smith press
- to +120kg x 2
- +100kg x 6
- +80kg x reps

https://www.instagram.com/p/BfepEIYA_99/

Incline smith
- to +120kg x 5
- +100kg x 10
- +80kg x reps

Side grip pushdowns superset single arm cable laterals
- to stack x 11 / 50lb x 10/10

Cable fly
- 50lbs x reps

Rotator cuff

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