Squats, Squats, Squats

chriity139

Some seriously impressive lifts from you lately. Just out of interest what weight class are you going to be powerlifting in.

podge57

chriity139 wrote: »

Some seriously impressive lifts from you lately. Just out of interest what weight class are you going to be powerlifting in.

cheers, probably going to be in the 110kg class - been sitting around 104kg for the last few months

podge57

Think I've found the miracle cure to my hip problems - kb swings - instantly felt much better after doing them.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 1
120kg x 1
102.5kg x 12

2 Count CGBP
85kg x 3 x 5

Pullups
3 x 7

Tri Extensions
3 x 20

Band Pull Apart
3 x 15

podge57

First set of deads felt ridiculously easy, second was a bit sloppy but still pretty easy

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 3
190kg x 2 x 8

BB Row
100kg x 3 x 6

Pullup
3 x 8

BB Shrug
100kg x 3 x 15

BB Curl
40kg x 3 x 12

chriity139

podge57 wrote: »

cheers, probably going to be in the 110kg class - been sitting around 104kg for the last few months

You look alot leaner than 104kg, thought you were in around my weight and was in shock the strenght difference. Saying that its hard to see size through a video.

Do you have a goal total your working towards ?

podge57

chriity139 wrote: »

You look alot leaner than 104kg, thought you were in around my weight and was in shock the strenght difference. Saying that its hard to see size through a video.

Do you have a goal total your working towards ?

I'm 6'4 so it's a pretty big frame to fill out!

Would love to hit 250 / 140 / 275, seems doable if training goes well

chriity139

podge57 wrote: »

I'm 6'4 so it's a pretty big frame to fill out!

Would love to hit 250 / 140 / 275, seems doable if training goes well

Nearly a foot taller than me, that would explain where the extra weight is from your training log I reckon them lifts are very doable

podge57

Felt good to squat pain free again. Starting light and going to build back up over the next few weeks.

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
150kg x 2 x 10

3 Count Pause Squat
100kg x 2 x 8

Incline Bench
40kg x 8
60kg x 8
85kg x 4 x 4

BB Curl
35kg x 3 x 15

Decline Situp
+20kg x 2 x 12

podge57

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 1
122.5kg x 1
107.5kg x 10

3 Count CGBP
90kg x 4 x 4

Tri Extensiom
3 x 20

Front Raise
12kg's x 2 x 12

KB Swing
24kg x 2 x 15

podge57

Enjoying the RDL's - going to keep alternating them with deads for the next few weeks

RDL
60kg x 2 x 5
100kg x 5
140kg x 3
180kg x 3
200kg x 8

Pullup
BW x 7
+10kg x 2 x 5
BW x 7

Lat Pulldown
2 x 20

AB Pulldown
3 x 20

Shrugs
100kg x 3 x 15

BB Curls
3 x 15

podge57

Squats feel back on track, both sets were handy enough. 170x2x8 next week.

KB Swing
24kg x 2 x 20

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
160kg x 2 x 10

3 Count Pause Squat
100kg x 2 x 8

Incline Bench
40kg x 8
60kg x 8
80kg x 2 x 8

Decline Situp
+20kg x 3 x 12

Curls
3 x 12

podge57

Few sessions to catchup on...

Bench
40kg x 8
60kg x 8
80kg x 5
100kg x 2
125kg x 1
110kg x 10

2 Count CGBP
82.5kg x 3 x 6

Tri Extension
3 x 20

Lat Raises
3 x 12

podge57

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 1
205kg x 2 x 6

BB Row
100kg x 3 x 8

BB Shrug
100kg x 2 x 15
140kg x 10

Lat Pulldown
3 x 20

AB Pulldown
3 x 20

podge57

Squats felt great, fancy 180x2x8 nest week - nice way to end the year

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
170kg x 2 x 8

Front Squat
80kg x 2 x 10

Incline Bench
90kg x 3 x 5

Decline Situp
3 x 20

BB Curl
3 x 15

podge57

Took a few extra days off over Christmas (I'm good to myself like that), and combined my bench / dl sessions.

RDL
60kg x 5
100kg x 5
140kg x 3
180kg x 3
210kg x 5
160kg x 10

Pullup
3 x 8

Bench
40kg x 8
60kg x 8
80kg x 5
105kg x 1
127.5kg x 1
112.5kg x 9

3 Count CGBP
90kg x 3 x 5

Tri Extension
3 x 20

podge57

Didn't know how this session would go after a week of excessive socialising. But squats moved really well, and got a nice incline PR too.

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 3
180kg x 2 x8

3 Count Pause Squat
120kg x 3 x 5

Incline Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 5

Ab Pulldown
3 x 20

Curls
3 x 12

podge57

Bench
40kg x 8
60kg x 8
80kg x 5
105kg x 1
130kg x 1
115kg x 8

3 Count CGBP
90kg x 3 x 5

Tri Extension
3 x 20

Lat Raise
3 x 12

podge57

Pretty sure 220x6 is some sort of PR. Moved pretty well. 230x5 beltless is next on the list

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 3
180kg x 2
220kg x 6

BB Row
100kg x 3 x 8

BB Shrug
100kg x 3 x 15

Pullups
3 x 8

Decline Situps
3 x 15

BB Curls
3 x 15

podge57

Busy week last week, didn't get to update - here's the important bits:

Squat
190kg x 2 x 6

Bench
132.5kg x 1
117.5kg x 7

RDL
200kg x 2 x 5

podge57

Heaviest I went beltless on my last cycle was 185x2x5, so really happy with the last 2 squat sessions.

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
170kg x 2
200kg x 6

3 Count Pause Squat
100kg x 3 x 8

Seated Press
40kg x 8
60kg x 8
70kg x 2 x 8

Ab Pulldown
4 x 15

Curl
3 x 12

https://www.youtube.com/watch?v=XnygshETNG0

podge57

Long overdue update - started a new job, and also started pre season training, so it's been pretty busy. Hoping to finally get unleashed outfield this year, so I'm doing a lot of running, instead of spending 45 mins hitting kickouts. First few weeks were tough, was constantly sore, and couldn't sleep. Starting to adapt now, and feel in great shape. Need to lower the intensity of my lower body work for a while though. Weight is still around 103kg, which is pretty big for a GAA player, but I can actually move around fairly well.

Anyway, highlight of the last few weeks were a 230x5 beltless deadlift, and 140x20 squat. Then tonight I FINALLY benched 140kg, hopefully onwards and upwards.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
125kg x 5

3 Count CGBP
90kg x 2 x 10

Lat Raise
3 x 12

Tri Extension
3 x 20

https://www.youtube.com/watch?v=prOsNi69QHo

podge57

Looking forward to see what I can hit for 20 over the next few weeks, 180 would be pretty amazing

Squat
60kg x 2 x 5
100kg x 2 x 5
150kg x 20

SLDL
60kg x 15
100kg x 2 x 15

Lat Pulldown
3 x 20

Curl
3 x 15

Pullup / Pushup / Situp Superset
8, 20, 20 x 3

COH

I did 180x20 earlier this year... only took about a month to recover from, have fun :pac:

Hanley

Yah I still wanna do 180 x20 too.

That 140 bench looked great podge.

podge57

COH wrote: »

I did 180x20 earlier this year... only took about a month to recover from, have fun :pac:

Hanley wrote: »

Yah I still wanna do 180 x20 too.

That 140 bench looked great podge.

180x20 has been a long term goal for a while, seems like a good time to give it a shot!

the 140 felt good for a TnG, just need to bring a pause in now!

podge57

Not a huge fan of rack pulls, but after a 10km mountain run on Sunday, it was painful just getting down to the bar.

Rack Pull (Mid Shin)
60kg x 10
100kg x 10
140kg x 10
160kg x 10
200kg x 10

KB Row
2 x 20

Incline Bench
60kg x 5
80kg x 5
100kg x 3 x 3

Pullup
3 x 8

Landmine
3 x 12

podge57

142.5 felt pretty good, will go for 145 next week, then switch over to doubles and build back up.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 3
120kg x 1
142.5kg x 1
100kg x 12

3 Count CGBP
100kg x 3 x 5

Tri Extension
3 x 20

Lat Raises
3 x 12

podge57

Had really bad DOMS in my abs, chest and forearms (weird combo), so just bumped up by 5kg instead of 10. 180x20 felt a long way away today, but I'll keep going.

Squat
60kg x 5
100kg x 2 x 5
155kg x 20

KB Lunges
24kg x 2 x 10

Pullup
3 x 9

Decline Situp
3 x 20

Lat Pulldown
3 x 20

BB Curl
3 x 20

podge57

Haven't updated this in a few weeks, because I haven't been able to train.

I was feeling crap, and went to a doctor who jumped to the conclusion that I had a hernia because of my training. After a scan, and no improvement, they realized it was a virus, which I'm only starting to recover from now.

Hopefully I can start training at the end of this week, I haven't lost much weight, but feel pretty weak - I'll start off with the old reliable of 2x5, and work my way up weekly.

Not being able to train is surprisingly motivational, and I can't wait to get back

podge57

First session back - very rusty to start, but the 5x5 all felt pretty good.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 5 x 5

Incline Bench
60kg x 3 x 15

KB Row / Swing
3 x 15 / 20

Curls
3 Sets