Getting strong and possibly competing in Powerlifting.

Casshern88

A few min of skipping, foam rolling, push ups, band pull apatrs and band face pulls...

Dips

Body weight 1x10
B.W. + 5kg 1x6
B.W. + 10kg 1x6
B.W. + 15kg 1x6
B.W. + 20kg 1x3
B.W. 1x8

Cable overhead tri push away
L8 1x10
L9 2x10

DC tri finisher 10kg

http://www.youtube.com/watch?v=dcuoAj8ELyc&feature=player_embedded


tri finisher was pretty hard will defo be doing it again

d-gal

your vid of deadlifting 150kg for 11.75 reps

https://www.youtube.com/watch?v=zSOC4jIZ1xY

Casshern88

loads of foam rolling, hip mobility and dynamic stretching

Front squat

20kg 1x10
40kg 1x6
60kg 1x4

Back Squat

60kg 1x4
80kg 1x3

100kg 1x20 PB for reps by about 12

Last time i did 20 rep squats was about 9 months ago. I did it with 70kg and failed on 11th rep.....so a bit of progress i think .

Chin ups 35 reps in as few sets as possible, something like

10,8,2,4,3,3,2,3

Rest tomorrow and will try some paused benching Friday haven't really try'd it properly yet.


sorry about angle its just the way it coems out on my phone

https://www.youtube.com/watch?v=b44x9AZtBD0

Casshern88

i was meant to wait till tomorrow for this but did it today, ill rest till monday didnt do much anyway


Bench

20kg 1x10
40kg 1x6
70kg 1x3
100kg 3x6 - last 2 reps on set 2&3 were lightly assisted by spotter.

and just for fun

Chin up B.W. + 40kg 1x 0.95 chin lass than half an inch away from bar just couldnt get it over.

Inspector Coptoor

Nice work on that 20 rep squat.

you practicing paused benching for the single lifts?

Casshern88

thanks, just did 1 rep paused yeterday at 100 was fine.

Mainly due to the fact that ive been lazy about gettining the membership and it may be too late, also broke right now so dont think i ll be goining to singles may just wait till next comp.
which is disapointing id say it would be good craic anyway with all the boardsies goining, will still do my training as if i were competining

On a side note i am done drinking for a least a month !!! does anyone know the nutritionly content of buckfast ive proply been gettingn a quater of my weekly calories from it the last month!!!!

Casshern88

foam rolling, mobility drills, dynamic stretching, some band pull aparts and face pulls & few warm up sets then


Deadlift 100kg
Bench 90kg
inverted row B.W.

10/8/6/4/2

done for time 13 min.

ab roll out 2x10

Thoughts: Deadlifts were easy could have gone heavy although grip was getting hard by end, failed on rep 5 for the 6 rep round on the bench got all others, inverted rows were fine. was going to test max DL but decided to do this for a change enjoyed it.

Edit: just realized the warm up and setting up the workout took longer than actually doing it

Casshern88

Foam rolling 30 seconds hams , it bands and quads.

Hip Mobility drills

Squat

Air 1x10
20lg 1x10
60kg 1x5
100kg1x1
115kg 3x8 ....:pac:

Was good, Pb at reps, had to grind out last few but strength is going up every week hope fully ill be repping out 120 in few weeks.


Front Squats 60kg 1x4 could not get comfortable with clean grip switched to zercher squats first time doing these

zercher squats

60kg 1x20 ..... was interesting feeling these destroyed my core, abs were burning end. obviously legs were feeling it too.

Straight leg deadlift

60kg 1x10
90kg 2x8

Pull ups 10,10,6 .....thats more like it better than last attempt anyway

Seated cable rows L18 (stack) 3x10

band pull aparts 3 x20

was really happy with this session, done in well under a hour.

Casshern88

Overhead press

20kg 1x10
20kg 1x5
40kg 1x3
52kg 3x6

Shrugs
80kg 3x8
60kg 1x10

Tri push down L13 3x8

D.C. Tri finisher 10kg

Casshern88

foam rolling

Deadlift
60kg 1x10
100kg 1x5
130kg 1x3
160kg 1x3

was planning on hitting about 7 here but felt a twinge in lower back so dropped it, this was the one DL session where i did not do any mobility / dynamic stuff before it so figures . Also i mention i ripped a callus in on my finger about a week ago, its still healing so was agony with the 160 pressing into the exact spot of my finger every time i lifted, i think the pain might have distracted me and thrown my form off, i don't know.
anyway id say ill be fine.

Chin ups B.W. 2x9 1x7 1x2 1x7 1x2 1x1 (36 total)

Seated cable rows 3x 10L18

band pull aparts 3x20

few hours later for no particular reason

pull ups B.W. 9,8,5

Casshern88

Foam rolling and some face pulls

Flat Bench

20kg 1x15
40kg 1x8
60kg 1x5
80kg 1x2
100kg 1x6, 1x5, 1x4

60kg (drop set) 1x10


Tri Pushdown

L14 2x8
L12 1x8

Dc tri finisher

10kg 1x1

Plank

1x 2min 30 seconds

Side Plank

1x 1min both sides



Decent session.

Casshern88

5-10 min foam rolling and another 10 doing hip mobility + dynamic stretches

Squats

air 1x10
20kg 1x10
60kg 1x6
80kg 1x3
100kg 1x2
117.5kg 3x8

Wow that was the first squat session where i was usining max workinig weights id say. and dam it was hard serious all out effort to complete last few reps but i got it done. roll on 120 next week


Alternating Lunges onto step 16kg 3x16
Kettle Bell Swings 20kg 3x10 } suppersetted


Hardest leg session in a while felt like puking after. after last set a squats right tri got really tight still is , maybe thats just from doing triceps yesterday i don't know.

Casshern88

Overhead presss

20kg 1x10
32kg 1x6
55kg 3x5 PB



Chin ups B.W. + 10kg 3x6
D.B. bi curls 10kg 3x10 } suppersetted

Plank 1x 2min 30sec

Casshern88

Firstly well done to all the lads who did the single lifts !! i hope to be there next time!!

Deadlifts

60kg 1x10
100kg 1x6

Deadlifts 130kg 5x5
Pullups B.W. super wide 5x5 } suppersetted


Hard combination, killer on the grip and forearms by end. very happy with Dl technique , was able to get hips low and stay tight and use my legs.

Casshern88

Worked up to

Bench

100kg 7x3, 1x5 ..... well decided to just do something different, was doing 8 sets of 3 and just repd out on the last one.

knees to elbows 3x30

Casshern88

been a lazy week due to a combination of wel just being lazy and too much drinking.


anyway did legs yesterday

squats worked up to

120kg 1x5
3x5

single leg, leg press 120kg 2x8

double leg, leg press 200kg 3x4

single leg D.B. RDL 10kg 1x8
16kg 1x6
20kg 1x4
30kg 1x2

Casshern88

After usual warm up stuff

Bench 90kg 5x6
Pull ups B.W. 10,8,6,4,2


ab pull down L18 3x8

Casshern88

Usual warm up stuff

Deadlift

60kg 1x10
100kg 1x6
120kg 1x1
140kg 1x1
160kg1x1

130kg 1x5
100kg 1x12

Casshern88

3 min skipping
face pulls L4 1x15
band pull aparts 1x20
shoulder bridging 1x20
push ups 1x10



Overhead press

20kg 1x10
35kg 1x6
50kg 5x5

Rear delt raise
6kg 3x12

Close grip floor press
50kg 3x15

D.C. tri finisher
10kg 1x1

Casshern88

worked up to 120kg 3x8

K.B. Swings 24kg 3x12
Lunges onto step 16kg d.B.s 3x16

Chin ups 10 9 6

Casshern88

Foam rolling plus hit mobility

Deadlift

60kg 1x10
100kg 1x6
140kg 3x6


Bent over row
60kg 3x10

Pull ups 8,6,4,2

random ab stuff.



good session

Casshern88

worked up to

Bemch

100kg 1x6 1x4

incline D.B. bench

16kg 3x15

push ups 4x10

Casshern88

Usual warm up

Squats

20kg 1x10
60kg 1x8
80kg 1x4
100kg 1x2
122.5kg 3x8

Overhead press
57kg 3x6

Chin ups B.W. + 10kg 3x6

Casshern88

Was bit all over the place last week but im back at it now


Did a workout from transforms blog today

3 kettlebell swings 24kg
6 press ups
9 squats

As many rounds as possible in 3mins. Rest for 2mins and repeat 5 total times.

was good workout , got around 5 rounds in most of the 3 min blocks.

did 3 sets of pull ups after

10,10,6

cardio,shoot me

hey casshern, you doin the nationals?

Casshern88

foam rolling + dynamic stretching

Squat

20kg 1x10
60kg 1x8
100kg 1x4
120kg 1x1
140kg 1x1
150kg 1x1

155kg 1x1 all right now 1rm

160kg fail..... broke parallel on way down got back up to just under a quarter squat position and just couldn't finish it, maybe i gave up too easy, might have got it on a better day.


Bench 100kg 3x3, 95kg 2x3

Chin up 14kg + B.W. 6x3

some abs stuff


Hey Cardio if you read this have you applied for nationals yet? ya i think i will was just on web site there, im not even a member if the IDFPA yet so need to get my membership then apply, I'm 21 so i register as a junior ya? that would mean we lift on the sat ya?

cardio,shoot me

Casshern88 wrote: »

foam rolling + dynamic stretching

Squat

20kg 1x10
60kg 1x8
100kg 1x4
120kg 1x1
140kg 1x1
150kg 1x1

155kg 1x1 all right now 1rm

160kg fail..... broke parallel on way down got back up to just under a quarter squat position and just couldn't finish it, maybe i gave up too easy, might have got it on a better day.


Bench 100kg 3x3, 95kg 2x3

Chin up 14kg + B.W. 6x3

some abs stuff


Hey Cardio if you read this have you applied for nationals yet? ya i think i will was just on web site there, im not even a member if the IDFPA yet so need to get my membership then apply, I'm 21 so i register as a junior ya? that would mean we lift on the sat ya?

havent applied yet no, im a member of the idfpa already tho so its not that much hassle for me, and yea your a junior

Casshern88

Friday


Ran 2.4k in 12 min first proper cardio in a while just felt like doing it


Sat

Deadlift

60kg 1x10
100kg 1x6
120kg 1x6
130kg 1x6
140kg 1x6

Deadlifts were suppersetted with overhead presses

20kg 1x10
35kg 1x6
45kg1x6
55kg1x6
65kg 1x2


Seated cable rows

L7 1x10
L14 1x10
L16 1x10
L 18 1x10
(Drop sets)
L 16 1x10
L 14 1x10
L 7 1x10

Casshern88

Chin ups B.W. 14kg 6x3
Bent over row 60kg 3x12
Seated cable rows L18 3x12
Face Pulls L4 2x20
Barbell Curls 40kg 3x6

Meh nothing major here just going through the motions. fist time doing direct bicep work in while , defo got stronger there wasn't able to curl 40kg before.

Casshern88

Usual warm up stuff

Squats

20kg 1x10
60kg 1x8
80kg 1x6
100kg 1x4

125kg 3x6
60kg 1x20

Bench

60kg 1x10
95kg 6x3


Thats all easy session didnt do much Squats were hardest thing but got them done all ok.