Littleliam's Natty Powerlifting Journal

[LittleLiam]

Week 1 Day 2

Thought I'd turn the intensity of my training up... Possible comp in Jan so something to train for.

DEADLIFTS
60x10
87.5x5
107.5x5
130x3
150x3
172.5x3
200x3 REP PB!!!
200x4 New REP PB!!!!!
100x5
100x5

BACK RAISES
50x5x5sets - biggest weight yet, held the 50 plate in my hands

DECLINE CRUNCHES
20x5
50x5x5sets - biggest weight yet, held the 50 plate against my chest

HAM CURLS
95x10x5sets

LEG EXTENSIONS
Full stackx10x10sets

Thought I'd grow the quads...

Done! Very happy with the session.

 

[LittleLiam]

Shins are sore today!

 

[LittleLiam]

lower back is still fried!

 

[LittleLiam]

Week 1 day 3

Squats

Was dubious about these today. Lower bak still fried from deads and back raises on tuesday. Think I'll have a think and swap days and sort out the assistantce exercises. Not convinced I've chosen the right ones as yet. Anyway.

Barx10x2sets
80x5 ATG
100x5 ATG
120x3 ATG
Belt on
140x3
160x3
Knee wraps on
180x1 - felt shaky so re racked
180x2

Un racks - raw
200
220
240
280 held for about 30s...

Power cleans
65x5
80x3
90x1
95x1

Full stack leg extensions super setted with 140kg leg press

20reps each. 3sets

Nearly puked my face off! Done. Won't be walking tomorrow!

Bench Friday. Gonna do reg 531 and then 60kg for reps wide and then close.

Taking a leaf out of @Greyphantom training with the wides :P

 

[LittleLiam]

Week 1 Day 4

Bicep tendon a bit sore today from cleans yest. Gym was fooking cold too so went carefull

BENCH

BARx10x2sets
55x5
65x5
80x3
90x3
105x3
115x1 - sacked it off after 1. No need to get hurt.

WIDE GRIP BENCH

60x30/20/15/10/10

CLOSE GRIP BENCH
60x15/10 - sacked off

TRICEP PUSH DOWNS

20x20/20/15/15/10/10/10

OVERHEAD TRICEP EXTENSIONS

20X10/10/10/10/10/10/10/10/10/10

LAT PULL DOWN

WIDE p10x10x3sets
REGULAR p10x10x3sets
D Handles p10x10x3sets

SHRUGS

35sx10x3sets

Can already feel my pecs stretching...

 

[LittleLiam]

Changing my days around to allow for greater recovery time between deads and squats. And adjusting my assistance work.

Monday:
Main: DEADLIFT
Assistance: SNATCH GRIP DEADLIFT, SUMO DEADLIFT, HEAVY DB ROWS
Extra: 1.5 hours jujutsu

Tuesday:
Main: STANDING STRICT MILITARY PRESS
Assistance: WIDE GRIP LAT PULL DOWN, DB BENT OVER REAR DELT RAISES, V BAR PULL DOWN, BB CURL, REVERSE BB CURL

Wednesday: OFF

Thursday:
Main: BENCH
Assistacne: WIDE GRIP BENCH, CLOSE GRIP BENCH, HEAVY DIPS, TRICEP CABLE PUSHDOWNS

Friday:
Main: SQUAT
Assistance: POWER CLEANS, BACK RAISES, LEG CURLS, LEG EXTENSIONS.

Looking forward to it....

 

[JimmyF]

Changing my days around to allow for greater recovery time between deads and squats. And adjusting my assistance work.

Monday:
Main: DEADLIFT
Assistance: SNATCH GRIP DEADLIFT, SUMO DEADLIFT, HEAVY DB ROWS
Extra: 1.5 hours jujutsu

Tuesday:
Main: STANDING STRICT MILITARY PRESS
Assistance: WIDE GRIP LAT PULL DOWN, DB BENT OVER REAR DELT RAISES, V BAR PULL DOWN, BB CURL, REVERSE BB CURL

Wednesday: OFF

Thursday:
Main: BENCH
Assistacne: WIDE GRIP BENCH, CLOSE GRIP BENCH, HEAVY DIPS, TRICEP CABLE PUSHDOWNS

Friday:
Main: SQUAT
Assistance: POWER CLEANS, BACK RAISES, LEG CURLS, LEG EXTENSIONS.

Looking forward to it....

Looks good that mate!

 

[LittleLiam]

Week 2 Day 1

Deadlift Day - this is the 5s week so was going to keep if light. Only working up to 175.

But, I was training three strongmen, all 22-25 stone.

DEADLIFT

60x5
80x5
100x5
140x5
185x5 - I thought this was 165 - I didn't load the bar
220x2 - PB!

Failed 3rd rep at top of rep, maybe half and inch if that shy of lock out. Grip in my right hand was failing. Still a new PB! 220 for reps! I'll use better chalk next time. Was using loose climbing chalk. I find I can really apply chalk to the grip areas of my hands and between fingers if I use a block.

SNATCH GRIP DEADLIFT

60x6x5sets

- didn't want to go heavy in new exercise. Will up to 100 next week.

SUMO DRADLIFTS

60x6x4
100x6

Here's the vid I took for @JimmyF for my tekkers.

http://www.youtube.com/watch?v=qiIY9psRrm0&feature=youtube_gdata_player

DB ROW

60x5x2sets
20x20 - just to flush a little bit.

Done. Great session. Wasn't intending to go heavy but got pushed into it by deadlifting with the big guys. Planning in attempting 230 next week for a single. Which would be a PB.

Jujitsu was good too.

 

[JimmyF]

good PB mate, heading in right directions now matey!

 

[LittleLiam]

good PB mate, heading in right directions now matey!

Cheers mate. I reckon the 3 and 4 reps of 200 last week is paying off.

 

[JimmyF]

Cheers mate. I reckon the 3 and 4 reps of 200 last week is paying off.

same here mate, built my reps up on 180 and 200 and my best is 220...so know I have a new one in the bag but no point killing myself for 1 rep, your getting strong mate.

Cheers for the sumo dead btw, might work upto some heavy weight tomorrow on them and see how form holds together with 180-200, rom for me is short as fuck doin them that way, surely can only benefit if I can lift as much as conventional.

 

[LittleLiam]

same here mate, built my reps up on 180 and 200 and my best is 220...so know I have a new one in the bag but no point killing myself for 1 rep, your getting strong mate.

Cheers for the sumo dead btw, might work upto some heavy weight tomorrow on them and see how form holds together with 180-200, rom for me is short as fuck doin them that way, surely can only benefit if I can lift as much as conventional.

Yeah no worries. Generally SUMO deads when new to them are around 75% of conventional pull. That is until your hips get up to speed. The ROM is reduced around 15% too. It's the equivalent of wide grip bench. I'm not gonna push SUMO heavy - just hit volume to work my hip ab/aductors.

Maybe next cycle I'll pull SUMO as the main....

230 dead attempt next week!

 

[jj1981]

looks good mate, i thought you would have a hamstring movement there somewhere? Good morning or SLDL

edit- just seen you have leg curls

 

[LittleLiam]

Lol - yeah going to supper set the leg curls and leg extensions. see if i can walk after those.

 

[jj1981]

nice 280 unrack too, forgot that i was gonna try walkouts , will do them friday if i remember.