Littleliam's Natty Powerlifting Journal: Teamnoneck

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

  1. LittleLiam

    LittleLiam Competitor

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    27/07/21
    AM BW 92.2

    BENCH

    Bar x10
    60 x10
    60 x10

    100 x3
    100 x3
    100 x4

    DIPS

    BW x6, x7, x8

    TRICEP PUSH DOWNS

    +10 x20
    +10 x20

    Done
     
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  2. LittleLiam

    LittleLiam Competitor

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    28/07/21
    AM BW 91.9

    Did my first Jujutsu class in years. Think the last time I did it is in this log way back when.

    Hour and a half.

    Didn’t die. Will go back next week.
     
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  3. LittleLiam

    LittleLiam Competitor

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    03/08/21

    AM BW 91.0

    Ok, 18 weeks till next comp. Going to run https://liftvault.com/programs/powerlifting/extended-russian-power-routine-spreadsheet/ twice.

    With a few mods. And conservative maxes to start. I’m at about 60% of my best at current.

    SQUAT: Safety Squat Bar , close stance, oly heels

    Bar xWarmup
    60 x2
    60 x2
    100 x2
    100 x2
    140 x2 x6 sets

    BENCH: power bar, oly heels, paused last rep.

    bar xWarmup
    40 x3
    60 x3
    80 x3

    100 x3 x6 sets

    CHINS: weighed vest, dead hang.

    +10 x3 x6 sets

    hard session that.

    Squats got better as moved through the sets.
    Bench felt solid. Reminded myself to give a fuck on set up.
    Chins were hard lol

    Done.
     
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  4. LittleLiam

    LittleLiam Competitor

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    07/08/21

    AM BW 91.2

    Back raises - warmup

    DEADLIFT

    60 x5 - should have done 10
    100 x3
    140 x3

    180 x3 x6 sets

    OHP

    Bar x10
    30 x3
    40 x3

    50 x3 x6 sets

    CHINS

    BW x3 x6 sets
     
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  5. Mr mac

    Mr mac TM Health & Safety officer Top Contributor

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    Couple of things firstly what are the old school plates at the very end of your plate rack? Secondly if you ever want to add a bit of lower body volume you can belt squat on one of those low pulleys. You will just need something like the heavy dumbbells to weigh the base down.
     
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  6. LittleLiam

    LittleLiam Competitor

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    C5118533-F6CE-4E78-BD93-09D9E89E4FD5.jpeg

    They are this chromed weider and 3 like on the right.

    Yeah I have a set of deadlift blocks I could use for belt squatting with the pull down/low row and a dip belt.

    All work capacity is shit atm though
     
    Last edited: Aug 8, 2021
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  7. Smirnov35power

    Smirnov35power Full Member

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    Good results, can you list the supplements you take?
     
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  8. LittleLiam

    LittleLiam Competitor

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    creatine sometimes

    that’s about it
     
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  9. Smirnov35power

    Smirnov35power Full Member

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    What are your results at the latest meet?
     
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  10. LittleLiam

    LittleLiam Competitor

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  11. LittleLiam

    LittleLiam Competitor

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    31/08/21

    BW 93

    ok been a bit awol with taking leave and stuff

    rearranged my prep design to do 5 weeks of dynamic work to reset neural adaptions, then I’ll start adding in % and volume. Tonight was

    CAMBERED BAR BOX SQUATS

    20x5
    20x5
    60x5
    100x3

    135x2x10sets
    done.

    cobwebs off
     
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  12. LittleLiam

    LittleLiam Competitor

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    01/09/21

    Ju Jitsu

    1.5hrs

    Got my Gi and white belt. Body drop, hip throw, counter strangle,

    I like it.
     
  13. Rob O’tren

    Rob O’tren Full Member

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    I’ll be getting my Blue belt in the new year. I think BJJ cardio is the nuts!
     
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  14. LittleLiam

    LittleLiam Competitor

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    Ok. Now I’m a yellow belt. JJJ not BJJ.

    will start BJJ later in the year I think
     
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