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Post by Cormac on Jul 4, 2015 4:31:11 GMT -5
3SPEED- Thank you for taking the time to notice, it means a lot. I Hope you and everyone else on this forum have a good a good Fourth of July.
Friday 3/4/2015
Bench + chains with comp pause
45 x 10 90 x 5 125 x 4 155 x 3
187 - 4 x 2.
Back off without chains , still with comp pause 176 x 10 176 x 8
1 arm flat dumbbell press 44 - 2 x 10 (each arm)
Band pull aparts x 100 total reps
Notes. Very drained from deadlifts last night, I kept this one short and sweet and scaled back most of the accessory.
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Post by Cormac on Jul 7, 2015 9:33:45 GMT -5
Monday 6/7/2015
Squat
45 x 10 130 x 5 155 x 5 220 x 3 275 x 2 320 x 1 (add belt).
358 - 2 x 3 (loose training knee wraps + belt).
Buffalo bar squats (back down sets, all done beltless and wrapless).
308 x 5 242 x 8 242 x 8
Leg curls - x 10, 8,8, 20.
Lat pulldown - x 10, 10, 8.
Plank x 2 minutes.
Notes. Squats are getting heavy for me. I will be dropping the weight back soon and doing more reps.
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Post by Cormac on Jul 8, 2015 8:25:49 GMT -5
Tuesday 7/7/2015
Bench
45 x 10 125 x 5 125 x 5 155 x 3 187 x 1 209 x 1 226 x 1
242 x 0 (miss) forgot to use leg drive and although I got it half way up I didn't have the power to finish the rep.
Rest 5 minutes
242 x 1. (Used leg drive this time).
Slingshot overload 265 x 2 265 x 1
Back off set 176 x 10
Low Incline db bench
66 - 3 x 6.
Tricep extensions - 4 x 10
DB curls - 3 x 10
Band pull aparts were done throughout my accessory work, probably did over 150 total reps.
Notes. Finally made my Bench goal for this cycle. Although I must concede the rep was more of a touch and go than a true competition paused rep, i'l still take it.
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Post by Cormac on Jul 9, 2015 17:29:08 GMT -5
Thursday 9/7/2015
Deadlift.
155 x 5 220 x 3 286 x 2 353 x 1 419 x 1 463 x 1 485 x 1 (technically a pr as the 501 i pulled was off low blocks).
3 inch Deficit
308 x 3 330 x 3 353 x 3
Leg press - 4 x 10
Lat pull down with thick bar- 10,8,8,7.
Hammer strength row with thick handles - 4 x 10
Plank x 2 mins (I hate these)
Back extensions - 2 x 15
Hammer curls - 2 x 15.
Notes. I pulled a very fast and very easy 485 from the floor tonight. So I can almost guarantee I will be getting 500-510 in competition. My deadlifts are my most improved lift this year. I keep using thick bars and handles for the accessory as my grip needs to get stronger.
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Post by Cormac on Jul 10, 2015 14:34:26 GMT -5
Friday 10/7/2015
Bench. (all reps paused). bar x 10 90 x 5 135 x 3
176 x 8 181 x 8 185 x 8
198 x 4 198 x 4
Close grip with chains (reps paused). 155 x 6 155 x 6
Standing db press 35 - 3 x 8
DB tricep extensions - 4 x 10
Football bar curls - 4 x 10
Band pull aparts done in between most sets.
Notes.
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Post by Cormac on Jul 13, 2015 18:28:19 GMT -5
Monday 13/7/2105
Squats.
45 x 10 165 x 5 231 x 3 275 x 2 330 x 1 add belt
364 x 1 belt +knee wraps 397 x 1 pr
419 x 1 PR. With belt + knee wraps
Hack squats - 4 x 10
Lat pulldowns - 10, 8, 6.
Notes. Huge pr for me tonight. I was not expecting to hit this at all. Considering the heaviest ive gone all training block is 358 for triples last week.
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Post by Cormac on Jul 14, 2015 16:07:29 GMT -5
Tuesday 14/7/2015
Bench with comp pause
45 x 10 120 x 5 155 x 3 176 x 8 182 x 8 187 x 7 187 x 7 198 x 4
Close grip with pause 165 x 8 165 x 8
Lat Pull w thick bar - 4 x 8
T-Bar row - 10,10,10,8.
clap push ups - 4 x 5
Band pull aparts x 100
Notes. Back to volume training and i'm gonna keep the pausing in for all reps. I want to build the foundation for a big bench.
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Post by Cormac on Jul 16, 2015 16:37:04 GMT -5
Thursday 16/7/2015
Deadlifts
155 x 5 220 x 4 275 x 3 350 x 1
Lat pulldown - 4 x 8 hammer row - 4 x 8 t bar row - 5 x 8
Planks - 4 x 1 minute.
Notes. Deloaded my deadlift as i'm competing in the single lift championships next weekend. As excited as I am to compete again, i'm looking forward to going back to basics again after and rebuilding myself and building a better total.
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Post by Cormac on Jul 18, 2015 5:29:09 GMT -5
17/7/2015
Close grip w comp pause. 45 x 10 90 x 5 120 x 5 135 x 5 155 x 3
176 - 4 x 7
Standing DB shoulder press. - 35 - 3 x 8
Green band pushdowns ss db curls - 4 x 10-15
Band pull aparts + dislocates on and off for about 15 minutes.
Notes. Just a quick upper body session. My meet is next Saturday so no sense in starting a new cycle until my meet is finished. I plan to hammer the overhead press with both dumbbells and barbells in the off season, I could only handle the 35s for sets of 8 so it is a very obvious weakness I should improve upon.
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Post by Cormac on Jul 20, 2015 14:10:14 GMT -5
20/7/2015
Squat
bar x 10 100 x 5 135 x 5
Bench bar x 10 120 x 5 145 x 3
Deadlift
135 x 5 220 x 3
Band pushdowns ss db curls x 3 rounds
Band pull aparts done throughout.
Notes. Just a quick run through of the main lifts. My deadlift only meet is this Saturday and my wife is competing full power Sunday so we both had a very light session just to keep her familiarised with commands etc. I did some extra arm work just for recovery.
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Post by Ryan on Jul 21, 2015 7:21:13 GMT -5
20/7/2015 Squat bar x 10 100 x 5 135 x 5 Bench bar x 10 120 x 5 145 x 3 Deadlift 135 x 5 220 x 3 Band pushdowns ss db curls x 3 rounds Band pull aparts done throughout. Notes. Just a quick run through of the main lifts. My deadlift only meet is this Saturday and my wife is competing full power Sunday so we both had a very light session just to keep her familiarised with commands etc. I did some extra arm work just for recovery. Good luck!
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Post by Cormac on Jul 25, 2015 14:58:06 GMT -5
Thanks Ryan appreciate it lad.
25/7/2015
National Single lifts with the IPO (Irish Powerlifting Organisation).
Weighed in @ 84.5 kg / 186 lb.
Deadlifts
1st attempt 205kg/452lb - Good lift
2nd attempt 220kg/485lb - Good Lift
3rd attempt 230kg/507lb - Good lift.
Notes. Probably my biggest goal starting off lifting weights was to deadlift 500lb. Well 4 years later I finally achieved 507lb. I'm so happy right now and am so grateful to everyone that helped me along the way. Next goal is to try and lift 500 + in a full power meet. That's always much tougher as the legs are usually exhausted after squats. Time for pizza.
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Post by 3speed on Jul 25, 2015 16:01:45 GMT -5
Congratulations! Hitting 500 on the platform is a big milestone. Now, on to 550.
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Post by osu122975 on Jul 25, 2015 19:55:40 GMT -5
Feels good to achieve some goals. Way to work hard! Keep it up.
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tuna
Junior Member
Posts: 69
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Post by tuna on Jul 26, 2015 0:54:35 GMT -5
Awesome man, 230kg is a mean lift!! Bet it was the best pizza ever.
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Post by Cormac on Jul 27, 2015 3:23:40 GMT -5
Thanks guys it was a great weekend of lifting and my wife competed in her first ever meet and totalled 347.5 kg/766 lb. I'm very proud of her.
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Post by Ryan on Jul 27, 2015 9:54:28 GMT -5
Thanks guys it was a great weekend of lifting and my wife competed in her first ever meet and totalled 347.5 kg/766 lb. I'm very proud of her. Well done to you both.
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Post by Cormac on Jul 27, 2015 15:12:04 GMT -5
Monday 27/7/2015
Bench bar x 10 90 x 5 121 x 4 155 x 3 176 x 1 200 x 1
Rest pause with a pause each rep 195 x 3 20 sec rest 195 x 2 20 sec rest 195 x 2.
180 x 5 rest 20 secs 180 x 3 rest 20 secs 180 x 2
Dead Bench Press
185 - 8 x 1 (30 secs rest between sets).
Db floor pause flys 3 x 10 @ 25lb ss neutral grip pull up 3 x 6
Chin up 3 x 3 ss ez curls 3 x 10, 6,6 @ 50lb
Notes. Back at it again. Felt terrible tonight probably getting over the weekend still. Josh Bryant is doing my programming for the next 12 weeks, gonna be trying out a lot of new things.
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Post by Cormac on Jul 28, 2015 16:16:18 GMT -5
Tuesday 28/7/2015
Safety squats - 200 - 6 x 3 (w 2 min rests).
One leg db deads - 3 x 3 w 45s each hand
incline chest supported db row - 55s - 4 x 5
split squats - 25 db each hand 3 x 8
Landmines - 25lb 3 x 8
Tractor tyre flips x 20 reps.
Notes. Day 2 of Josh Bryants programming. A lot of new exercises I haven't done before the single leg stuff destroys me i'm literally terrible at it. Happy to be back base building , all this peaking has ruined my general conditioning.
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Post by 3speed on Jul 28, 2015 16:45:48 GMT -5
all this peaking has ruined my general conditioning. It will do that, but it's the fun part of powerlifting. Base building is boring, but that's where the real progress comes from.
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Post by Cormac on Jul 30, 2015 17:03:07 GMT -5
3speed I couldn't agree more at this stage I need lots of base building.
30/7/2015
Overhead press bar x 10 70 x 5 90 x 5 100 x 3
115 - 15 x 1.
Close grip bench (with 25lb football bar). (most awkward implement ever the handles were very thick and the bar just wobbles constantly).
bar x 10 90 x 5 132 x 5 155 x 5 176 x 4,3,3.
Dips 25lb x 10 bodyweight x 12
T3 Raise - 3 x 15 with 10lb db.
barbell paused tricep extensions - 55 x 10,10,10,8,6.
Side planks 3 rounds of 20 sec a side.
Notes. Day 3 of new program in the books, definitely a learning curve as I haven't done some of these exercises before and I haven't done dips in forever.
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Post by Cormac on Jul 31, 2015 14:56:12 GMT -5
Friday 31/7/2015
Squat bar x 10 135 x 5 176 x 4 220 x 3 265 x 2
310 x 3 , 2 , 1 , 3 , 2 , 1. Just belt. (walked out also no monolifts for the next while).
Deadlifts 155 x 5 220 x 3 286 x 2 330 x 1 375 x 1
400 x 3
Speed deadlifts. 350 - 6 x 3. (3 reps done every 60 seconds).
Front Squat Holds
300 - 3 x 1 , hold for 15 seconds.
Banded hamstring curls - 3 x 15.
Notes. Absolutely brutal workout. Josh Bryant really kicked my arse on this day. I can't ever remember, doing heavy squat and deads in the same day, and the speed sets were so tough. Deep water training like this is what I need to get better.
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Post by Cormac on Aug 3, 2015 9:59:09 GMT -5
Monday 3/8/2015
Bench comp pause. bar x 10 100 x 5 132 x 3 155 x 3 176 x 2 198 x 1 205 x 1
Bench rest pause with paused reps 200 x 3 rest 20 seconds 200 x 2 rest 20 seconds 200 x 1
187 x 5 rest 20 seconds 187 x 2 rest 20 seconds 187 x 1
Dead Bench - 190 - 8 x 1 with 30 secs rest in between each rep.
floor paused chest fly 25lb - 3 x 12 superset pull ups 7,7,6.
Chin up 4,3,3 superset ez curl 50lb 10,7,6.
Notes. Bench is dissapointing right now.
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Post by Cormac on Aug 4, 2015 14:29:42 GMT -5
Tuesday 4/8/2015
Pause safety squats - 200 - 8 x 3. (with 2 minute rests).
one leg db deadlifts - 45s - 4 x 3
chest supported db rows - 55s - 4 x 6
Split squats - 25s - 3 x 12
Landmines - 25 - 3 x 8 each side.
Notes. More off season work, just fixing my weaknesses.
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Post by Cormac on Aug 6, 2015 14:47:34 GMT -5
THURSDAY 6/8/2015
Overhead Press. bar x 10 65 x 5 90 x 3 110 x 2
125 - 15 x 1 with 30 secs between each rep.
Close grip Bench. 180 - 5, 5, 9.
Dips - 35lb x 10 bw x 9
T3 raise - 10lb - 3 x 15
Barbell tricep extensions - 55lb x 14,12,10,8,5.
Side plank 20 secs. x 3 sets each side.
Notes. Nice little rep pr for me on close grip bench today. Triceps are fried.
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