Robs 2017 Equipped Lifting Journal

Pull session. Nice to have a rest from deads and focus on bringing up lagging parts to get it stronger in the long run.

FitNotes Workout - Thursday 20th April 2017

** Barbell Row **
- 20.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Chin Up **
- 5 reps
- 4 reps
- 3 reps
- 2 reps
- 1 rep
- 5 reps
- 2 reps

** Barbell Shrug **
- 60.0 kgs x 20 reps
- 60.0 kgs x 20 reps
- 60.0 kgs x 20 reps
- 60.0 kgs x 20 reps

** Cguh Pull-down **
- 127.5 kgs x 8 reps
- 127.5 kgs x 8 reps
- 127.5 kgs x 8 reps

Rowing machine 10 mins of HIIT

Was planning on competing in Aug but had a family wedding sprung so it's out of the question now. So my first equipped comp will be a charity push pull with the GPC in December.

I plan to work until summer working on accessory work to build up strength on the main lifts. Then I'll introduce kit and try to build a base before peaking with strength from 5 weeks out or so

Taken a step back and had a think. No point busting my nose In the gym Is there, or passing out. Means fuck all hence why I'm gonna have a break and do plenty of assistance work for a few months.

robc1985 said:

Pull session. Nice to have a rest from deads and focus on bringing up lagging parts to get it stronger in the long run.

FitNotes Workout - Thursday 20th April 2017

** Barbell Row **
- 20.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Chin Up **
- 5 reps
- 4 reps
- 3 reps
- 2 reps
- 1 rep
- 5 reps
- 2 reps

** Barbell Shrug **
- 60.0 kgs x 20 reps
- 60.0 kgs x 20 reps
- 60.0 kgs x 20 reps
- 60.0 kgs x 20 reps

** Cguh Pull-down **
- 127.5 kgs x 8 reps
- 127.5 kgs x 8 reps
- 127.5 kgs x 8 reps

Rowing machine 10 mins of HIIT

Was planning on competing in Aug but had a family wedding sprung so it's out of the question now. So my first equipped comp will be a charity push pull with the GPC in December.

I plan to work until summer working on accessory work to build up strength on the main lifts. Then I'll introduce kit and try to build a base before peaking with strength from 5 weeks out or so

Taken a step back and had a think. No point busting my nose In the gym Is there, or passing out. Means fuck all hence why I'm gonna have a break and do plenty of assistance work for a few months.

Click to expand...

Why accessory work though? Not being funny, but to get better at big 3 lifts, you're best doing those lifts.

IMO, would be better doing '5x5 to 5x3' and periodising – accumulate volume for 6 weeks using 5x5, then 5 weeks strength phase of 5x3. Delaod for a week, test 1rm.

Otherwise, you're kind of running the hamster wheel, if you're anything like me.

If planning on competing equipped surely you need to be in the kit learning it.

Whilst I agree that you need to build strength up as well there's still a huge element of learning how the kit works. Kit is a huge learning curve.

Agreed with what you are all saying. No point having kit and not learning in it. Mate who competes in the world's soon says the same.

So i'm running a program that in essence 'builds a base' in the kit and looks at weak areas to strengthen. On paper it looks very good and i'm looking forward to running a solid routine now as since leaving Dig tbh I've just been fucking about. Given I don't have a job now either due to unforeseen circumstances I need to go my own way.

Today was bench & upper back (3 day routine)

Flat BB bench
20x10
50x5
70x3
90x2 (wow that felt light)
100x1 with slingshot. Went up easier than 50kg!

Shirted 3 board press
110x1
130x1 spotter required as I was nervous having failed this in a rack with an adjustable bench. Today I used 'proper' bench setup for first time in weeks and just asked for spot - EASY. I mean really easy!
140x1 even easier!
150x1 with 2 second pause and super explosive press. PB and super easy! - 170x1 there atm for sure!
110x1

Flat BB bench back off sets
60 5x8 Silly easy.

BB rows
20x8
60 4x8

BB shrugs
80 4x20

DONE! Cracking session. Really enjoyed that, Felt good to use a proper bench instead of a botch job rack with catchers. Just gonna ask for sports all the time now.

Still plodding along.

Highlights include an easy 230kg squat, nearly killing myself doing a 160kg bench and discovering my deadlift suit is silly loose.

Here's today's session. Back to basics now. Wendler 351 for powerlifting, equipped version. Simple, yet should prove effective

SaraSoft Five3One logger
-------------------------------

2017-05-09

3 board shirt press
3 x 95.0 kg
3 x 107.5 kg
6 x 122.5 kg

Biceps barbell curl
10 x 15.0 kg
10 x 15.0 kg
10 x 15.0 kg
10 x 15.0 kg
10 x 15.0 kg

Dumbbell lateral raise
10 x 6.0 kg
10 x 6.0 kg
10 x 6.0 kg

Dumbbell press
10 x 12.0 kg
10 x 12.0 kg
10 x 12.0 kg
10 x 12.0 kg
10 x 12.0 kg

Prowler with 25kg, 4 lenghts, vomit badly.

Shit session, felt heavy

FitNotes Workout - Wednesday 10th May 2017

** Barbell Squat **
- 20.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 2 reps
- 145.0 kgs x 3 reps
- 165.0 kgs x 3 reps
- 187.5 kgs x 3 reps

** Leg Press **
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 260.0 kgs x 10 reps

** Hanging Leg Raise **
- 10 reps
- 10 reps
- 10 reps
- 10 reps

Good session. Really enjoyed it.

FitNotes Workout - Friday 12th May 2017

** 4 Board Shirt Press **
- 100.0 kgs x 3 reps
- 120.0 kgs x 2 reps
- 140.0 kgs x 1 rep
- 140.0 kgs x 3 reps

** Dips **
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Seated Cable Row **
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lat Pulldown **
- 112.5 kgs x 10 reps
- 112.5 kgs x 10 reps
- 112.5 kgs x 10 reps
- 112.5 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Dumbbell Shrug **
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps

Reverse SSB box squats. Horrible!

FitNotes Workout - Saturday 13th May 2017

** Safety Box Squats **
- 30.0 kgs x 7 reps
- 50.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps

** Lying Leg Curl Machine **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Reverse Hyper Extension **
- 10 reps
- 10 reps
- 10 reps

** Pull Up **
- 5 reps
- 3 reps
- 5 reps

** Dumbbell Shrug **
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps