Littleliam's Natty Powerlifting Journal

[LittleLiam]

Week 2 Day 2

MILITARY PRESS

barx10x2sets
35x5
45x5
50x3
55x5
65x5
70x6 - last 3 were push presses.

DB SHOULDER PRESS

20sx10x3sets

WIDE GRIP LAT PULL DOWN

p10 - which is ~ 35kg

35x10x3sets

V BAR PULL DOWN

35x10x3sets - concentrate on tucking my chin to my chest and keeping a fixed lean of about 30 degrees of off vertical back. Alsso keep elbows tucked to my sides. I do a controlled negative with these all the way back to top of ROM. I can really feel the stretch in my lats doing this.

DB BENT OVER REAR DELT RAISE

12.5sx10x3sets - i used to hate these until I started resting my head on something. Movement gota lot more controlled.

EZ BAR CURL

30x10x3sets - keeping my elbows tucked in and triceps forward of my lats to make sure I had full ROM

REVERSE GRIP EZ BAR CURL

30x10x3sets

STANDING BICEP CABLE CURL

10x20x3sets - these were to fluch the muscle and change the resistsnce curve i was curling against.

Happy with the session. Could have done better wioth the MIL PRESS, guess i was drained from deads the day before. Rest day today. Benching in thurs. Supposed to only go up to 100x5. Hoping to do a few more sets (3 - 5) of 100x3 to finish. Build some strength before wides and close grip...

 

[ABrit]

Hiya Liam
Looking in as you suggested. Strong PB's mate and lots of volume.
In for updates.

 

[LittleLiam]

Hiya Liam
Looking in as you suggested. Strong PB's mate and lots of volume.
In for updates.

Cheers mate. You got a log up yet?

 

[ABrit]

Yes mate. Look under the fat bulldog on the left and click "Training Logs".

 

[LittleLiam]

Jeez

I'll have a look when I get to a PC or off safari.

On the iPhone atm lol.

 

[LittleLiam]

Week 2 Day 3

BENCH PRESS

Barx10x2sets
50x5
60x5
75x3
80x5
90x5
100x8
100x6
100x3
100x3
100x3

WIDE GRIP BENCH PRESS

80x10

CLOSE GRIP BENCH PRESS

80x10

WEIGHTED DIPS

15x5
20x4
25x3
BWx5
BWx5

TRICEP PUSHDOWNS

30x10x5sets - upped the weights here

Good session. Really happy with the benching

 

[Ironworks]

I miss benching
You ever press dbs?

 

[LittleLiam]

I miss benching
You ever press dbs?

Shoulder still giving you issues? Not allowing for presses yet?

Yeah I have done DB bench recently. Thought id miss it out this week as I did DB shoulder press already, and added more BB bench variations in. I was using DB bench to get stronger off my chest - but having read @Greyphantom s log I have copied him with and used wides instead.

 

[Ironworks]

I'm still building my strength up on pressing moves. Very slowly. Benching is a bad idea till I feel strong, surgeon recommended that I don't do any decent benching for 1 year post surgery because of the way it stresses the shoulder. I have always preferred DBs anyway.

 

[LittleLiam]

Week 2 Day 4

SQUATS
Barx10x2sets
75x5
95x5
115x3
120x5
140x5
160x6

POWERCLEANS
Barx10x2 - these are were hang cleans
35x5
40x5
55x3
60x5
65x5
75x7

BACK EXTENSIONS - I do these holding plates in my hands

50x5x3
65x5x3 This was a PB

Thought I'd squeeze out some heavy ones...

75x5 This was a PB
100x3 PB - these are hard!!! Really hard. Especially if you ate not doing them fast!

LEG CURLS
105x10x3sets - happy with this. Increased weight and 1 plate away from the whole stack!

LEG EXTENSIONS
STACKx10x3sets

DECLINE CRUNCH
BWx10x3sets

DIP BAR KNEE RAISES
BWx10x3sets

Good session. Was super cold in the gym. Bars were freezing! Took a whole to get warm. Only at about 140kg did the squats start to feel comfortable. Might do box jumps onto the wall outside to warm up next time. Feel I should train my triceps again before benching Thursday, so may go hit them hard with a cheeky weekend session...

 

[LittleLiam]

Extra session: ROTATOR CUFFS And TRIS

REVERSE GRIP BENCH PRESS

Barx10x2sets
40x10x2sets
50x10x2sets
60x10x2sets

EZ BAR OVERHEAD TRICEP EXTENSIONS

Barx10x2sets
15x10x2sets
20x10x2sets

TRICEP PUSHDOWNS

10x20 overhand
10x20 underhand - full of lactic acid!
20x10 overhand
20x10 underhand - straight bar hurts my left wrist (I have girly wrists) so kept overhand grip.
30x10
40x4 - hard
30x10
20x10 - easy
10x20 - felt like nothing was attached

ROPE TRICEP OVERHEAD EXTENSIONS

10x20
20x10
30x8 - couldn't get 10
20x10
10x20

With the cable work I wanted to pyramid to a heavy set for reps because I usually do a high volume low weight session on bench day. Switch it up a bit.

DB ROTATOR CURLS - like a concentration curl but sideways

7sx10
12.5sx10

AB ROLLOUTS

10x3sets

Happy days. Didn't get too much abuse from the Gf for not being at the new flat...

 

[LittleLiam]

Quick 80x10 close grip bench press in my shed set up

 

[jezzab05]

Quick 80x10 close grip bench press in my shed set up

A little sunday pumpage? Lol.

 

[LittleLiam]

A little sunday pumpage? Lol.

Something like that

My bench is in a shed down my parents yard. Got about 30kgs more of chain to take down there so squeezed out some reps. Triceps have had a hammering this weekend...

 

[Greyphantom]

Shoulder still giving you issues? Not allowing for presses yet?

Yeah I have done DB bench recently. Thought id miss it out this week as I did DB shoulder press already, and added more BB bench variations in. I was using DB bench to get stronger off my chest - but having read @Greyphantom s log I have copied him with and used wides instead.

chuffed youre reading my log mate but credit is to Dig for that, his suggestion and its been awesome...