View All Posts: shaun_kelly1993
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| » Having another go...EM Classic (Go to post) | 06-09-2019 @ 08:43 | ||
| Pause deadlifts (2" off the floor x 2 second pause) 70 x 5reps 120 x 5reps 150 x 5reps 170 x 3reps x rpe 6 190 x 3reps x rpe 7 210 x 3reps x rpe 8 200 x 3reps x rpe 7.5 Floor press: 60 x 5reps 80 x 5reps 90 x 12reps x rpe 8 102.5 x 12reps x rpe 9 107.5 x 12reps x rpe 10 100 x 12reps x rpe 9 Another solid session in i have been doing good warm ups before training and then 1 full hour of foam rolling & stretching on off days as well as tracking my diet and i see to be recovering so much quicker and performing better. Onwards. | |||
| » Having another go...EM Classic (Go to post) | 04-09-2019 @ 08:45 | ||
| Warm up: Foot and ankle mobility Hip stretches Hamstring active release work Quad stretch 2 count pause squats: Bar x 5reps 70kg x 5 reps 100kg x 5 reps 120 x 5 reps 140 x 4 reps 160 x 4 reps 180 x 4 reps 3 count pause bench press: Bar x 5reps 60 x 5reps 80 x 5reps 100 x 5reps 110 x 4reps 120 x 4reps 130 x 4reps Then some more stretching as a warm down Nothing to spectacular as it's the first session of the prep but a solid start. | |||
| » Having another go...EM Classic (Go to post) | 04-09-2019 @ 08:39 | ||
| I have been training pretty hard & won my first strongman comp in July, however i am still keen to get back into powerlifting, so i have committed to a comp on the 24th Nov and hired a coach, so i will be logging each session on here. Aims for this comp will be: Squat - 270kg Bench - 180kg Deadlift - 3000kg @ a bodyweight of 130kg | |||
| » Kitchen sink time (Go to post) | 21-12-2018 @ 09:16 | ||
| Deadlifts: 120 x 5 160 x 5 200 x 5 220 x 1 240 x 1 260 x 3 x RPE 8 220 x 8 x RPE 8 200 x 8 x RPE 8 Bench press: 60 x 10 100 x 5 120 x 3 140 x 1 160 x 1 x RPE 8 160 x 3 x RPE 9 140 x 8 x RPE 9 120 x 8 x RPE 8 RDL: 60 x 10 100 x 10 120 x 10 140 x 3 180 x 8 160 x 8 140 x 8 Superset 2 x 20r : Rev fly Bicep curls Skull crusher's | |||
| » Kitchen sink time (Go to post) | 20-12-2018 @ 08:50 | ||
| Incline bench: 5r x 60/80/100/120/100/100 Bent over row: 5r x 60/80/100/120 10r x 140 Superset: 2 x 20 on: Rev fly Bicep curls (dbells) Skull crusher's | |||
| » Kitchen sink time (Go to post) | 19-12-2018 @ 09:05 | ||
| Squat: 120kg x 5r 160kg x 5r 200kg x 1r 230kg x 3r @RPE 7.5 200kg x 8r @RPE 8 180kg x 8r Bench: 60kg x 5 100kg x 5 120kg x 5 140kg x 2 160kg x 1 @ RPE 8 160kg x 3r @ RPE 9 140kg x 8r @ RPE 9 120kg x 8r Front Squat: (excuse the poverty weight - first time doing them!) 60kg x 10r 100kg x 12r @ RPE 8, 2 x 80kg x 12r Super set: Dumbbell Face Pulls 2 x 10 Skull crusher's - 2 x 10 Bicep curls - 2 x 10 | |||
| » Kitchen sink time (Go to post) | 13-12-2018 @ 11:24 | ||
| This week i have managed to hit my targets of: Squat: 240 x 5reps (Monday) Bench: 160 x 5 (Monday) Deadlift: 260 x 5 (Wednesday) Did this using a linear progression method where as you can tell i was simply adding weight every week and hitting a heavy set of 5 at RPE 8-9 followed by 3 x 5 back off's at approx 20kg lighter than the top set and that was as structured as i have been. Just wanted to get back to this level before moving onto something more structured and focused so i have decided to invest in a coach starting Monday which means the rest of this week will just be light in prep for the new prog. Excited to get going! | |||
| » Kitchen sink time (Go to post) | 11-12-2018 @ 08:10 | ||
| Squats: 120 x 5 160 x 5 200 x 3 220 x 1 240 x 5 3 x 220 x 5 Bench: 60 x 10 100 x 5 120 x 3 140 x 1 160 x 5 3 x 140 x 5 Woolam rows: 6 x 6 x 140 Reverse fly's: 3 x 12 | |||
| » Kitchen sink time (Go to post) | 10-12-2018 @ 08:44 | ||
| Pause deadlifts: 3 x 140/180/200 3 x 3 x 160 - v.sore so took it easy and concentrated on good positioning and pause. SLDL: 10 x 60/100/120/140/100/100/100 Bench press (spoto 5 x 120/135/150/135/135/135 Pendlay row: 5 x 60/80/100/120/100/100/100 | |||
| » Kitchen sink time (Go to post) | 08-12-2018 @ 07:02 | ||
| Paused pin squats : 190/210/230 x 5 3 x 210 x 5 Pin press from 1 inch above chest 110/130/150 x 5 3 x 130 x 5 Ohp 65/80/90 x 5 3 x 80 x 5 Klokov press 40/50/60/40/40/40 x 5 Upright row 40/60/70/60/60/60 x 6 Lat raise 3 x 10 x 20’s | |||
| » Kitchen sink time (Go to post) | 08-12-2018 @ 07:02 | ||
| Paused pin squats : 190/210/230 x 5 3 x 210 x 5 Pin press from 1 inch above chest 110/130/150 x 5 3 x 130 x 5 Ohp 65/80/90 x 5 3 x 80 x 5 Klokov press 40/50/60/40/40/40 x 5 Upright row 40/60/70/60/60/60 x 6 Lat raise 3 x 10 x 20’s | |||
| » Kitchen sink time (Go to post) | 07-12-2018 @ 11:40 | ||
ChrisMcCarthy said:Seems to be coming back quite nicely... It is mate - gonna keep going with the linear progression up until Jan and hopefully hit my old numbers comfortably before moving onto a more %age based programme. I have no idea what DP means haha | |||
| » Kitchen sink time (Go to post) | 07-12-2018 @ 09:24 | ||
| Deadlifts: 120 x 5 160 x 5 200 x 5 240 x 1 255 x 5 3 x 235 x 5 3ct pause bench (sore elbow so dropped the weight a little) 60 x 3r 100 x 3r 120 x 3r 140 x 5r 3 x 130 x 5r Pendlay row: 5 x 80 5 x 100 5 x 120 3 x 5 x 100 Power shrug's: 5 x 200 5 x 220 5 x 240 3 x 5 x 200 Bicep curls: 3 x 10r | |||
| » Kitchen sink time (Go to post) | 05-12-2018 @ 09:02 | ||
| Had monday off to get a sports massage after a few long drives over the weekend - also managed to finish up my garage gym with plenty of plates & a new bar just in time for this session: Squats - 20 x 5 120 x 5 160 x 5 200 x 1 230 x 5 3 x 210 x 5 Bench: 20 x 10 60 x 10 100 x 5 120 x 5 140 x 2 160 x 5 3 x 140 x 5 "Woolam" rows: 6 x 60kg 6 x 80kg 6 x 100kg 6 x 120kg 6 x 140kg 6 x 120kg Underhand bent over row (strict) 8 x 60 8 x 80 6 x 100 6 x 100 Upright rows: 3s x 20r x EZ bar + 10kg on each side (10 sec rest) | |||
| » Kitchen sink time (Go to post) | 03-12-2018 @ 13:41 | ||
| Paused deadlift: 170 x 3r 200 x 3r 230 x 3r 3 x 170 x 3r Spoto press: 100 x 5 120 x 3 130 x 3 150 x 3 3 x 120 x 3 Fly's: 6 x 6 | |||