Littleliam's Natty Powerlifting Journal: Teamnoneck

Discussion in 'Training Logs' started by LittleLiam, Sep 29, 2012.

  1. LittleLiam

    LittleLiam Competitor

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    06/11/2018
    BW 95.7

    Week 1/12

    Sleeved Squat: 175x3x6sets
    Bench: 120x3x8sets

    First session in run up to ABPU Alan Collins Cup (Folkestone) comp, Jan 27th 2019.

    Will compete raw + wraps

    I’ve already qualified for everything in the raw raw class as I won AWPC Worlds - so gonna have a go with wraps again.

    Goals for comp 272.5kg squat (600lbs) 175kh Bench (2x goal BW) 280+ deadlift
     
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  2. hsmann87

    hsmann87 Top Contributor

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    Killing it bro
     
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  3. LittleLiam

    LittleLiam Competitor

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    13/11/18

    Week 2/12

    SQUATS (in sleeves)

    190x3x6 sets

    BENCH

    120x4x8 sets
     
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  4. tomlet1

    tomlet1 Mr Glass Top Contributor

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    Volume phaggot

    Btw who the fuck is Dave Tate anyway?







    :D
     
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  5. PLer86

    PLer86 Full Member

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    You wouldn't know, well known among powerlifters :lol:
     
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  6. LittleLiam

    LittleLiam Competitor

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    15/11/18

    Week 2/12

    Deadlifts

    “Worked up” to 180x1x6 singles

    All hook grip.

    Gonna stock with it and kill off my hands. Eventually see what another 100kg feels like
     
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  7. Sjundea

    Sjundea Top Contributor

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    good to see you're sticking to your own plan...:rofl:
     
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  8. LittleLiam

    LittleLiam Competitor

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    Oh that reminds me. I’ve updated yours...
     
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  9. LittleLiam

    LittleLiam Competitor

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    Plus. We could always see who has the bigger total at Folkestone?
     
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  10. Sjundea

    Sjundea Top Contributor

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    Behave...
     
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  11. LittleLiam

    LittleLiam Competitor

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    16/11/18

    Week 2/12

    Accessory Day



    45 DEG DB FLYES

    5s x10
    7.5s x12
    7.5s x12
    7.5s x12
    7.5s x12

    Stretch at bottom, scapula and bis where possible

    45 DEG DB TATE PRESS

    7.5s x12
    10s x12
    10s x12
    10s x12
    10s x12

    Straight forward. Pinning dbs together at all times

    STRAIGHT BAR TRICEP PUSH DOWNS

    30x12
    43x12
    43x12
    43x12
    43x12

    CABLE VERTICAL ROW: BENCH WIDTH

    27x12
    43x12
    43x12
    43x12
    43x12

    Slight lean back to mimic body position when benching vs the cable line. Having to lift elbows near the end to have bar contact where a bench would. Squeeze. And die.

    CLOSE GRIP LAT PULL DOWN - used 2 D handles

    27x12
    34x12
    34x12
    34x12
    34x12

    Focussed on stretch at top. Had to lean head back as neck/face get in the way of shoulders coming forward...

    REVERSE GRIP EZ BAR CURLS

    Bar x12
    +5s x12
    +5s x12
    +5s x12 - getting hard - can see front delt firing on rhs
    +5s x12 - all out

    SUPINATED GRIP EZ BAR CURLS

    +5s x7 lol
    Bar only x20

    IMG_0807.jpg
     
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  12. LittleLiam

    LittleLiam Competitor

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    22/11/18

    Week 3/12

    Only got the one session in so far this week

    SQUATS (sleeves)

    200x3x6 sets

    BENCH

    120x5x8sets - paused last rep



    Real peak plan starts next week. Wraps will be getting added
     
  13. LittleLiam

    LittleLiam Competitor

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    23/11/18

    WEEK 3/12 - ACCESSORY DAY

    45 DEG DB FLYES

    5s x12
    10s x12
    10s x12
    10s x12
    10s x12

    Stretch at bottom, scapula and bis where possible

    45 DEG DB TATE PRESS

    7.5s x12
    12.5s x12
    12.5s x12
    12.5s x12
    12.5s x12

    Fatigue kicking in from about rep 8 last few sets.

    STRAIGHT BAR TRICEP PUSH DOWNS

    30x12
    50x12
    50x12
    50x12
    50x12

    CABLE VERTICAL ROW: BENCH WIDTH

    27x12
    52x12
    52x12
    52x12
    52x12 and death

    Took 2 sets to remember lean back body position to mirror bench arch. And high elbows to maintain contact point. Horrible still.

    CLOSE GRIP LAT PULL DOWN

    27x12

    43x12
    43x12
    43x12
    43x12

    Focussed on stretch at top and hook gripping the handle. No deads this week you see.

    REVERSE GRIP EZ BAR CURLS

    Bar x12

    +6.25 a side x12
    +6.25 a side x12 - will have to drop weight - death
    +5s x12
    +5s x12

    SUPINATED GRIP EZ BAR CURLS

    +5s x12

    Bar only x25

    Pump was real

    IMG_0996.jpg
     
  14. LittleLiam

    LittleLiam Competitor

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    28/11/18

    Week 4/12

    Sleeved Squats: 180x3x5sets. Wrapped squats: 200x1, 210x3x3 sets.

    Bench: 120x6x8sets
     
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  15. LittleLiam

    LittleLiam Competitor

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    IMG_1153.jpg

    Also got this
     
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