Littleliam's Natty Powerlifting Journal

[ABrit]

Cheers pal. Squats are kinda my thing.

I got have the British record squat in the raw 75-82.5 open class in the British powerlifting congress.

202.5@78.7bw - just a belt

Well, that would explain it. LOL
My PB is 157kg x 5 at 198lb - so a bit of a difference - I can appreciate the effort and level of strength required to hoist 202.5 at your bodyweight.
That's, frankly, amazing lifting mate.

 

[LittleLiam]

Cheers again. Here's the vid

http://www.youtube.com/watch?v=VdfDR1MNlTM&feature=youtube_gdata_player

I did 531 and sheiko to get my squat up. A lot of frequency helps

 

[LittleLiam]

Back in the land of the living today so tested out my bands from elite fts.

BENCH

BARx5x2sets
60x5x2sets

60+mini x5 ~89 at top
60+monster mini x5 ~102 at top
60+light x5 ~ 113.7 at top
60+average xfailed 3-4inches off chest ~137 at top

Happy with that. Going to be using bands as speed assistance work to one of my 2 bench sessions. Prob goin to use the light band. To be confirmed...

 

[JimmyF]

Love using bands, think am gonna do reverse band bp today with the ram, get some weight on the bar!

 

[LittleLiam]

Thought id dust off the Christmas cobwebs an hit most of the compound movements..

Bench
Barx10
60x10
80x10
80x10 - happy with the volume here!
100x5
120x1 - bar speed slowed right down so didn't push harder for more reps
100x5

Wide
60x10

Squat
Barx10
60x10
100x5
140x5 - felt heavy
Belt on
160x1 felt much better than the last 140. Called it at that

Power clean
60x5 and 1 press
80x3 and 1 press
90x1

CG Bench

60x10

Done.

A good session back into it. Ill be starting a new log in the new year with a run up to my next comp. Will be changin things up a bit

 

[JB]

When I struggle with gym time, I do a Similar session always enjoy them raises a few eyebrows in my home gym tho with the lads lol

 

[JimmyF]

Be looking forward to new journal mate

 

[LittleLiam]

Sneaky tricep session today. Thought I'd fry them having benched yesterday.

CLOSE GRIP BENCH PRESS

Barx10x2sets
60x10
80x10
90x5
100x3

BENCH PRESS

100x1
60x10 with mini band around wrists

BODYWEIGHT DIPS

10x3sets

LAT PULL DOWN (WIDE)
P10x10x3sets

LAT PULL DOWN (NARROW)
P10x10x3sets

Tris are pumped! Lats and bis are also making themselves known

 

[LittleLiam]

BW DIPS
10x5sets

LEG EXTENSIONS
STACKx10x5 sets

BW DECLINE AB CRUNCHES

10x5sets

LEG CURL

110(1 plate off the stack)x10x5sets

PUSHDOWNS

20x8sets
30x10
40x5
50x1

Rope push downs

10x50

Enjoyed the dips and working on my quads and hammys.

All these sessions are to get me by until I start training properly in jan

 

[ABrit]

Mega dip session Liam. Bet you couldn't wash your hair in the showers after that.

 

[LittleLiam]

Mega dip session Liam. Bet you couldn't wash your hair in the showers after that.

Think I'll be alright, did em in 5 circuits with plenty of rest...

May eat these words tomorrow !

 

[LittleLiam]

Oh yeah did some shrugs too150x10x2sets - paused for a 2 count at top150 hold for 30seconds x 2sets

 

[LittleLiam]

Bench
Barx10x2sets
60x3x2sets
70x2
80x2 mini band between wrists
90x2 mini
100x2 mini
110x2 mini
no mini
120x2 failed 3rd
Ballista on
130x2

Raw
100x3
100x3
100x3

Deads

60x5x3
100x3
140x3
180x3x2sets

60k Dimel deadlift plus two average bands x 5

These are harsh! Love em!

Check this out!

http://articles.elitefts.com/training-articles/training-and-dl-advice-for-a-bicep-nation-hopeful/

60 clean and mill press x5

60 zercher from the floor x1

Happy wiht that. Tried a few things out that I'm going to be incorporated and bench and deads went well

 

[LittleLiam]

Oh yeah, pulled a 180 sumo too. Prob a PB!

 

[Jim]

Oh yeah, pulled a 180 sumo too. Prob a PB!

man... that ain't some thing to brag about... I mean I like my women curvy but there is a limit!