Wardy's PL Journey
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| MattD90 |  | ... | 24-05-2012 @ 14:18 |
 Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230530.0 kgs @ 82kgs UnEq | You keep your knees out very well, which is exactly what I need to be better at I wouldnt worry too much about highbar/lowbar, some people say it's a load of bo***cks anyway. Some powerlifters put it quite high and others quite low, and alot of people probably don't even know where they acutally put it, they just go with what feels best  | ||
| Wardy22 | | ... | 24-05-2012 @ 15:04 |
Member 3377, 125 posts SQ 155, BP 102.5, DL 200457.5 kgs @ 81.4kgs UnEq | MattD90 said:You keep your knees out very well, which is exactly what I need to be better at I wouldnt worry too much about highbar/lowbar, some people say it's a load of bo***cks anyway. Some powerlifters put it quite high and others quite low, and alot of people probably don't even know where they acutally put it, they just go with what feels best Thanks mate keeping knees out was something I was struggling with not so long ago I've only just realised it looks like its sorted itself out. Not sure how or what I did though lol. Right fair enough I just put where feels comfortable and don't feel like my back is big enough to put it any lower  | ||
| Wardy22 | | ... | 25-05-2012 @ 20:20 |
Member 3377, 125 posts SQ 155, BP 102.5, DL 200457.5 kgs @ 81.4kgs UnEq | Post Edited: 26.05.2012 @ 19:11 PM by Wardy22 25/05/12Wave 3 week 2 Deadlifts 70kg x 2 x 6 110kg x 3 belt on 130kg x 3 chalk 150kg x 3 170kg x 3 (required reps - didnt feel great, surprise surprise lol) Fronties belt on 60kg x 8 70kg x 8 80kg x 6 (baseline pb most I've been up to) had to skip good mornings and abs as late for bus... Then got home did 6 x hill sprints probably 30-40m hill sweating abit now! Gonna do these 2 or 3 times a week from now on. gf recorded a few on the sly its not the best place to do them with it being down my road and houses everywhere :lol: but otherwise its a 15 min walk to the common to do em so this is easier. Hill probably isnt steep enough either but it'll do for now, I've not sprinted since school lol! | ||
| Wardy22 | | ... | 26-05-2012 @ 19:06 |
Member 3377, 125 posts SQ 155, BP 102.5, DL 200457.5 kgs @ 81.4kgs UnEq | 26/05/12 Wave 3 Week 2 I'm half cut as I write this........... Flat Bench bar x 10 40kg x 8 60kg x 3 70kg x 3 80kg x 3 90kg x 8 (and a half) joint pb pretty happy with this given heat etc Incline BB Bench bar x 10 40kg x 8 50kg x 8 60kg x 6 all easy as they should be! Dips BW x 3 x 10 Chins (hammer grip) BW x 8, 8, 6 DB Rows From floor twisting body on way up lowering strict to full stretch (seem pretty awesome for lats) 20kg x 2 x 10 each artm Notes I'm steaming too much vbeer white wine and pims enjoy the rest of your weekend people  | ||
| Wardy22 | | ... | 28-05-2012 @ 20:33 |
Member 3377, 125 posts SQ 155, BP 102.5, DL 200457.5 kgs @ 81.4kgs UnEq | 28/05/12 Wave 3 Week 2 Squats bar x 10 60kg x 5 belt on 80kg x 5 105kg x 3 120kg x 3 urgh felt tough 132.5kg x 3 (happy to get required reps) SLDL 60kg x 8 70kg x 8 80kg x 6 Good Mornings narrow stance 40kg x 8, 8 lower back was too tight/pumped to do more :-( Then 3 sets leg raises 10, 8, 7 3 sets of 12 each arm DB side bends 20kg Notes Well squats felt tough tonight and was happy to just get required reps and move on tbh... Probably not surprising after all the alcohol I drank on Sat. I also forgot my squatting trainers today which maybe affected me but atleast I got required reps Was supposed to do some hill sprints when I got back but Im f**ked so will do them tomorrow instead. | ||
| Wardy22 | | ... | 30-05-2012 @ 21:23 |
Member 3377, 125 posts SQ 155, BP 102.5, DL 200457.5 kgs @ 81.4kgs UnEq | 30/05/12 Wave 3 Week 3 Strict Press bar x 10 30kg x 5 belt on 45kg x 5 57.5kg x 6! (or 7 I lost count but Ill call it 6) CGBP 65kg x 5 75kg x 5 85kg x 5 all pretty comfortable Skull Crushers (standing) EZ bar x 10 + 10kg x 10 + 15kg x 10 Chins (hammer grip) 9, 8, 7 DB Rows standing twisting body on way up 20kg each arm x 3 x 10 (nice and slow) grip was failing before lats were - probably up to 25kg next week though Notes Great pb for me on strict press tonight. Making good improvements on this exercise was struggling to get 6 on 50 only a few months ago. Mind I've not long been doing ohp so early quick progress should be expected I guess! Everything else was good. I've decided to do skull crushers as tricep exercise on ohp day as I'm doing dips on bench day and don't really wanna do them twice (especially with all the heavy pressing). I went to do my hill sprints again tonight and quads once again felt like they were gonna tear off I managed 3 but wisely stopped so wont do them again till next week probably. Next session is deadlifts and I'm going for max reps on 180 (even though deadlifts have been going absolutely terrible these last 4 or 5 weeks) because its a nice round figure and I want a f**king deadlift pb ffs!! Ideally wanna do them Saturday and I might even sack off a big night out on Friday to get them done fresh and when I want to - and that is a huge commitment for me cause I don't miss big nights out lol | ||
| Wardy22 | | ... | 02-06-2012 @ 19:45 |
Member 3377, 125 posts SQ 155, BP 102.5, DL 200457.5 kgs @ 81.4kgs UnEq | Post Edited: 02.06.2012 @ 20:01 PM by Wardy22 02/06/12So went to gym earlier as planned and avoided yesterdays night out Wave 3 Week 3 Deadlifts 60kg x 8 100kg x 5 120kg x 3 belt on chalked up 140kg x 3 160kg x 2 180kg x 4 pb (last one was ugly) vid to follow Good Mornings 40kg x 4 x 8 (2 sets wide, 2 sets narrow stance) Leg raises BW x 3 x 10 Notes So went for max reps on 180 earlier got a pb but was hoping for 5+ tbh! I'm sure 180 has felt lighter than that before so actually quite happy I grinded out 4 reps in the end. My legs were shaking like fck which I've never had before so thinking hammies might be a bit fatigued and/or still adjusting to good mornings twice a week. Also might be because I'm getting in a better position when I deadlift now compared to what I used to so using legs more and they're not used to it? Not sure but I reckon there defo 5 or 6 there on a good day because even 160 felt a bit heavy today. Its the most I've been up to since my comp which is about 4 months ago now too - I might throw in a single after deadlifts a bit heavier than my final set every now and again just to get used to pulling heavier weights more regularly. | ||
| Wardy22 | | ... | 06-06-2012 @ 21:26 |
Member 3377, 125 posts SQ 155, BP 102.5, DL 200457.5 kgs @ 81.4kgs UnEq | 06/06/12 Wave 3 week 3 Diet has been worse than terrible all weekend went out Sunday ended up wayyyyyyyyy too drunk threw up a few times couldn't eat properly Mon or Tues. Went back to work today and got handed 1 months notice, Life sucks ayyy! Wanted to take out some anger down the gym anyway.. Bench bar x 20 40kg x 8 60kg x 5 75kg x 5 85kg x 3 95kg x 7!!! pb wtf it must have been the anger no other explanation lol Incline DB Bench 17.5kg x 10 27.5kg x 8, 8 Chins (hammer) 8, 7, 6 Notes A short session head not really in it but I got a p fcking b somehow on the bench (previous best 6 reps)!! Alright my a$$ was off the bench on last rep or two but its repping out and I was angry so didn't give a sh1t After that I couldn't be assed with the workout in all honesty and after the weekends diet I'm just amazed I managed a pb! I've wanted 5 on 100 for ages and think I may have cracked it now (touch wood). Might do squats tomorrow actually. Its 140 for reps I'm not expecting miracles on squats they're a bit more unforgiving than bench but I'll see how it goes and try and carb up as much as poss tonight and tomorrow Might do squats on Friday | ||
| Wardy22 | | ... | 10-06-2012 @ 09:51 |
Member 3377, 125 posts SQ 155, BP 102.5, DL 200457.5 kgs @ 81.4kgs UnEq | Yesterdays session.. 09/06/12 Wave 3 Week 3 Squats bar x 10 60kg x 5 belt on 80kg x 5 110kg x 5 125kg x 3 140kg x 4 (went for max reps defo no more in bank today) SLDL 60kg x 10 80kg x 8 90kg x 6 Chins ups (hammer) BW x 2 x 8 Notes So had a session yesterday plan was go up to 140 for max reps and try get 5+ but it wasn't to be. I'm sure 125 felt easier when I got 9 on that a few weeks back so possibly not the best day for me. Previous best is 3 x 145 before my last comp so doesn't seem like I'm making great progress on my squat. Hopefully with the introduction of front squats into my routine since about 4 weeks ago it will help my back squat come along. If I don't see much improvement in sq/deads I might take them out and run something different but keep pressing to 5/3/1 as its improving really well on this routine. | ||
| Wardy22 | | ... | 13-06-2012 @ 20:50 |
Member 3377, 125 posts SQ 155, BP 102.5, DL 200457.5 kgs @ 81.4kgs UnEq | Started my 4th wave of Wendlers tonight. Was a lazy session but a session nonetheless! 13/06/12 Wave 4 Week 1 Strict Press bar x 10 30kg x 5 42.5kg x 5 belt on 52.5kg x 5 Close Grip Bench 40kg x 10 50kg x 10 60kg x 10 70kg x 10 DB Rows (standing) 25kg x 3 x 10 each arm Done Notes Didn't feel particularly strong tonight so just hit required reps and left it. I've decided to not up my numbers for deadlift this wave and probably won't until it starts to go better. If I nail 5 or 6 on 180 this wave on week 3 I'll up. Added to my sq/be/press as normal though. | ||
| MattD90 | | ... | 21-06-2012 @ 14:56 |
Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230530.0 kgs @ 82kgs UnEq | nice deadlifts, good speed when you gonna compete next ? | ||