Littleliam's Natty Powerlifting Journal

[LittleLiam]

21/10/2013

Cycle 6 Week 1 Day 1

PRESS

1) STRICT MILITARY PRESS

bar x10 x2sets
37.5 x5
45 x5
55 x3

60 x5
67.5 x5
77.5 x 4 + 3(push)

2) Push Press

90 x3
90 x3

3) Weighted Pullups

bw x8
+10 x5
+10 x5

4) Shrugs + Reverse curls

20 is horrible by rep 14! Cheated last few curls. x2 sets. Forearm pump!

5) DB GIANT SET, REAR, SIDE, FRONT RAISES

7.5kgs x20/20/10
7.5kgs x10/10/5

Pump!

6) Cable face pulls. 50 total reps, 10kg.

20/20/10

Bit of prehab. Loosen everything up.

Good firste session back in. All with in 1.5 hours. By keeping to 2 sets of the same weight set up time is greatly reduced. Wanted to up the intensity by dropping rest periods.

Done

 

[LittleLiam]

22/10/2013

Cycle 6 Week 1 Day 2

DEADLIFT

1) Back Raises

Bw x15

2) DEFICIT DEADLIFT (2 PLATE) 531

60 x5
80 x5

97.5 x5
120 x5
145 x3

All double overhand grip ^

157.5 x5
180 x5

205 x6

3) Block Pulls

220 x3 - no straps - too light, buddies wanted to use it.
240 x10 - used straps - PB

Think 260 is a better weight for next time. Or drop the height of block. Currently at patella level. (I'm a midget)

4) Clean Pulls - are scrapped

5) Pin Supported Bottom Up Good Mornings.

60 x5 - too light
100 x5 - good weight. Will use this

6) Reverse Grip (Supinated) Bent Over 22/10/2013

60 x10
60 x10

Form was terrible 1st set. Not horizontal torso position. Fixed now.

7) Back Raises - scrapped, not needed.

8) Hammy Curls

65 x15
65 x21

Barely walk after this, Hammy's pumped to fuvk!

Going to enjoy this next week

 

[JimmyF]

Mid shin for blocks mate no higher but still strong lower back and lock out for 10 dude!

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[LittleLiam]

Mid shin for blocks mate no higher but still strong lower back and lock out for 10 dude!

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Yeah I'm going to keep weight the same and stand on a plate or two to get the right bar height

Cheers

 

[LittleLiam]

23/10/2013

Cycle 6 Week 1 Day 3

1) BENCH

Bar x15 x2 sets
40 x5

57.5 x5
70 x5
85 x3

92.5 x5
105 x5
120 x4 +3 put failed 5th rep down to sore bis still...

2) 2 Board Press

140 x1 - second rep failed as I paused the fucker!

Will keep this weight all weeks

3) Weighted Dips

+10 x15
+10 x10

4) Lying Tricep Extensions + Chains

? X12
? X12

Bar weight + chains about 20 at the bottom. Was awesome. Accommodated resistance at the top and as the chains came completely off the floor, set up some stability muscle work

Will probably do 5 sets of these and sack off all other accessory stuff. (Apart from face pulls)

5) Cable reverse grip push downs

25 x11
10 x30

6) Single arm band press downs

Red x40

7) face pulls

10 x50

 

[LittleLiam]

PM BW 85.6

Happy with that for not being in scales in a month (ish) and eating a ton (of shit) during smolov

 

[LittleLiam]

27/10/2013

Cycle 6 Week 1 Day 4

Had to train today as Fri and sat were no good due to training buddies. Managed to acquire a key as a friend was also training.

1) SQWATS

Bar x5 x2 sets
60 x5

80 x5
100 x5
120 x3

130 x5
150 x5
170 x5 - could have done 1 - 2 more. But was on my own in the gym. Just me and Mark Bell's powercast keeping me company. (Mate had finished training arms straight away)

2) PARTIALS SQUATS

220 x3
240 x5

These were done in the power rack walked out and lowered to pins about 6" (which is a lot for me lol)

Undecided on lowering pins or upping the weight next week.

3) FRONT SQUATS

60 x5
60 x5 paused

Pretty beat up by now

4) DECLINE ABS

Bw x20 x2 Sets

5) HANGING KNEE RAISES

Bw x20 x2 Sets

6) STANDING CALF RAISES

These were done with 1 0 1 tempo, 1 second pause at the top and bottom

60 x30
60 x25
60 x25
60 x20

Done and done in.

Fell asleep on the sofa as soon as I'd had a pro shake!

 

[JimmyF]

27/10/2013

Cycle 6 Week 1 Day 4

Had to train today as Fri and sat were no good due to training buddies. Managed to acquire a key as a friend was also training.

1) SQWATS

Bar x5 x2 sets
60 x5

80 x5
100 x5
120 x3

130 x5
150 x5
170 x5 - could have done 1 - 2 more. But was on my own in the gym. Just me and Mark Bell's powercast keeping me company. (Mate had finished training arms straight away)

2) PARTIALS SQUATS

220 x3
240 x5

These were done in the power rack walked out and lowered to pins about 6" (which is a lot for me lol)

Undecided on lowering pins or upping the weight next week.

3) FRONT SQUATS

60 x5
60 x5 paused

Pretty beat up by now

4) DECLINE ABS

Bw x20 x2 Sets

5) HANGING KNEE RAISES

Bw x20 x2 Sets

6) STANDING CALF RAISES

These were done with 1 0 1 tempo, 1 second pause at the top and bottom

60 x30
60 x25
60 x25
60 x20

Done and done in.

Fell asleep on the sofa as soon as I'd had a pro shake!

As in 6" above parra mate?


Sent from my GT-I9505 using T-Muscle mobile app

 

[LittleLiam]

As in 6" above parra mate?


Sent from my GT-I9505 using T-Muscle mobile app

6" from top of lift (lockout), down.

 

[LittleLiam]

@JimmyF

Not enough ROM?

It's to get my body used to bigger weights. Could do a set of 240 @ 6" rom and 220 @ 10-12"???

 

[JimmyF]

@JimmyF

Not enough ROM?

It's to get my body used to bigger weights. Could do a set of 240 @ 6" rom and 220 @ 10-12"???

best thing to try em mate eh, downsets always ffel better dont they after lifting maximal weights? so I guess this could work dude, maybe increase rom weekly?

 

[LittleLiam]

best thing to try em mate eh, downsets always ffel better dont they after lifting maximal weights? so I guess this could work dude, maybe increase rom weekly?

Yeah gonna stand in a plate to increase the bar height by 1" each week. Should make week 3 a bag of shit3...

 

[LittleLiam]

28/10/2013

Cycle 6 Week 2 Day 1

Left calf is sore as hell today. Walking like I've never trained legs before @JB lmfao.

Military Press

20 x warmup

40 x5
45 x5
55 x3

65 x3
72.5 x3
82.5 x2 - push pressed these bit calf soreness meant I had 0 leg drive

WEIGHTED PULLUPS (wide grip + straps)

+10 x7
+10 x7

Up 4 reps in total from last week

Shrugs + Reverse curls

20 x20 + 20 x2 sets

DB GIANT SET, REAR, SIDE, FRONT RAISES

7.5kgs x20/20/10
7.5kgs x10/10/5

Pump!

Cable face pulls. 50 total reps, 10kg.

25/25

Done

 

[Greyphantom]

partials are actually not too bad imho... been doing them (or trying them tbh) for squats and they seem to be working... read an article on them and the suggestion was to set them at the same height then once 20 gets easy then lower the pins more... the recommendation was to set a pretty high weight though... will see if I can find the link again but it was on UKM and think it was also on my fb Liam, if I find it will let you know...

 

[JimmyF]

Prob I have with partials is that normal squats Re natural as un u feel depth by experience, with partials are u busy lookjng for when to stop then do eccentric oortion instead of concentrating? Anyone found this?

I always feel training for power from hole is paramount as most fail there wi big weights, but thats just my take ie more paused squatting than partials, each to their own and if they work for liam id prob give em a go

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