[QUOTE=mannymann;1557513761]Hey man, just trying to catch up a bit. I see the PR's haven't slowed down[/QUOTE]hey stranger, was wondering where you had got to. Still creeping up dude :)
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[QUOTE=mannymann;1557513761]Hey man, just trying to catch up a bit. I see the PR's haven't slowed down[/QUOTE]hey stranger, was wondering where you had got to. Still creeping up dude :)
[QUOTE=ItsTiME35;1557515841]hey stranger, was wondering where you had got to. Still creeping up dude :)[/QUOTE]
A pre Holiday break, followed by a Holiday and then a post Holiday rest week :)
[b]DARTH PLATES SPECIAL - FULL BODY[/b]
WEEK 38 - DAY 1
Date - 31/07/18
Body Weight - 171
Time - 06.00 - 07.30
Mood - Heavy AF
[b]WORKOUT A[/b]
** Barbell Squat **
- Total Sets: 10
- Total Reps: 26
- 20.0 kgs x 5 reps
- 60.0 kgs x 2 reps
- 80.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 112.5 kgs x 2 reps @RPE9
- 112.5 kgs x 2 reps
- 100.0 kgs x 5 reps @RPE6.5
- 100.0 kgs x 5 reps
** Flat Barbell Bench Press **
- Total Sets: 9
- Total Reps: 37
- 20.0 kgs x 5 reps
- 50.0 kgs x 4 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 1 rep
- 70.0 kgs x 5 reps @RPE9
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
** Seated Cable Row **
- Total Sets: 6
- Total Reps: 30
- 50.0 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
[b]Summary[/b]
Everything felt heavy - oh well got it done :D
good job m8, solid volume on your day back
[QUOTE=sooby;1557622211]good job m8, solid volume on your day back[/QUOTE]
Thanks bro.. working up slowly :D
[b]DARTH PLATES SPECIAL - FULL BODY[/b]
WEEK 38 - DAY 2
Date - 02/08/18
Body Weight - 171
Time - 06.00 - 07.20
Mood - Nice new 5 rep PR
[b]WORKOUT B[/b]
** Deadlift **
- Total Sets: 8
- Total Reps: 23
- 70.0 kgs x 4 reps
- 110.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 155.0 kgs x 1 rep
- 165.0 kgs x 5 reps [PR] @10
- 147.5 kgs x 5 reps @7
- 147.5 kgs x 5 reps
** Incline Barbell Bench Press **
- Total Sets: 6
- Total Reps: 21
- 20.0 kgs x 5 reps
- 50.0 kgs x 2 reps
- 55.0 kgs x 1 rep
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps @10
- 60.0 kgs x 3 reps @9
** Cable Face Pull **
- Total Sets: 3
- Total Reps: 31
- 55.0 kgs x 13 reps
- 59.0 kgs x 9 reps [PR]
- 59.0 kgs x 9 reps
** Body weight Chin Up **
- Total Sets: 3
- Total Reps: 15
- 5 reps
- 4 reps
- 6 reps
** Ab Bench **
- Total Sets: 3
- Total Reps: 24
- BW x 8 reps
- BW + 10.0 kgs x 8 reps
- BW x 8 reps
[b]Summary[/b]
Happy but hard work :D Still grooving that inc bench
Ace work dude
[QUOTE=mannymann;1557769121]Ace work dude[/QUOTE]Thanks bro.. rep 5 at 165kg was a killer :D
nice deads brah
[QUOTE=sooby;1557787521]nice deads brah[/QUOTE]
Creeping up man
[b]DARTH PLATES SPECIAL - FULL BODY[/b]
WEEK 38 - DAY 3
Date - 04/08/18
Body Weight - 170
Time - 08.00 - 09.30
Mood - Nice work out
[b]WORKOUT A[/b]
** Barbell Squat **
- Total Sets: 10
- Total Reps: 27
- 20.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 5 reps @RPE8
- 115.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 125.0 kgs x 1 rep @RPE9
- 100.0 kgs x 5 reps@RPE6
- 100.0 kgs x 5 reps
** Flat Barbell Bench Press **
- Total Sets: 7
- Total Reps: 29
- 20.0 kgs x 5 reps
- 60.0 kgs x 1 rep
- 70.0 kgs x 5 reps@RPE10
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 3 reps
** Pendlay Row **
- Total Sets: 4
- Total Reps: 20
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
** Barbell Shrug **
- Total Sets: 5
- Total Reps: 25
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
** Barbell Row **
- Total Sets: 1
- Total Reps: 5
- 70.0 kgs x 5 reps
** Ab Bench **
- Total Sets: 3
- Total Reps: 24
- BW x 8 reps
- BW + 10.0 kgs x 8 reps
- BW x 8 reps
[b]Summary[/b]
Solid session. Got a good 5 at 110kg and will up to 112.5kg next time. Threw a few jokers in also (See below videos). Bench is a solid 10 on each set of 5 at 70kg. The last rep is always a grinder but maybe due to no spotter or safeties.
Happy overall and tried a variation on rows but meh LOL. Will stick to pens
[B]120kg squat for 1[/b]
[youtube]ddNOK0YG-Io[/youtube]
[B]125kg squat for 1[/b]
[youtube]qakXhfCYJbs[/youtube]
Nice work dude
[QUOTE=mannymann;1558097031]Nice work dude[/QUOTE]thanks my man
[b]DARTH PLATES SPECIAL - FULL BODY[/b]
WEEK 39 - DAY 1
Date - 07/08/18
Body Weight - 169
Time - 06.00 - 07.30
Mood - OH YEAAAAAH!!!!
[b]WORKOUT B[/b]
** Deadlift **
- Total Sets: 10
- Total Reps: 19
- 70.0 kgs x 4 reps
- 110.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 150.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 167.5 kgs x 3 reps [PR] @RPE9
- 170.0 kgs x 1 rep
- 180.0 kgs x 1 rep [PR] @RPE9
- 145.0 kgs x 5 reps
** Incline Barbell Bench Press **
- Total Sets: 6
- Total Reps: 22
- 20.0 kgs x 5 reps
- 50.0 kgs x 2 reps
- 55.0 kgs x 2 reps
- 60.0 kgs x 4 reps @RPE9
- 60.0 kgs x 5 reps
- 60.0 kgs x 4 reps
** Body weight Chin Up **
- Total Sets: 3
- Total Reps: 21
- 7 reps
- 7 reps
- 7 reps
[b]Summary[/b]
180kg..... FINALLY...... 4PPS.... YES ..2.4 times BW :D
[b]180kg PR[/b]
[youtube]h2FRjapw3tY[/youtube]
Yesssss well done mate
Fantastic matey I know how long you’ve been waiting for this. Awesome to get it done and it looked so easy for you..!
[QUOTE=daawhitty;1558167701]Fantastic matey I know how long you’ve been waiting for this. Awesome to get it done and it looked so easy for you..![/QUOTE]
it moved well bro. esp considering I had done 167.5kg for a trip just before :D
[QUOTE=mannymann;1558167111]Yesssss well done mate[/QUOTE]
thanks dude :)
Grats on the dead PR!
... and I'm happy with repping 90 :D :D :D
[QUOTE=OmarCominYo;1558260191]Grats on the dead PR!
... and I'm happy with repping 90 :D :D :D[/QUOTE]cheers dude...
[b]MEET PREP[/b]
WEEK 1 - DAY 1 (5 WEEKS OUT)
Date - 09/08/18
Body Weight - 169
Time - 06.00 - 07.20
Mood - Got my first ever PL meet on 16/09/18
[b]WORKOUT A[/b]
** Barbell Squat **
- Total Sets: 8
- Total Reps: 19
- 20.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 120.0 kgs x 1 rep
** Push Up **
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps
** Flat Barbell Bench Press **
- Total Sets: 10
- Total Reps: 26
- 20.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 65.0 kgs x 1 rep
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 72.5 kgs x 3 reps [PR]
- 75.0 kgs x 1 rep
- 80.0 kgs x 1 rep
** Barbell Row **
- Total Sets: 1
- Total Reps: 5
- 70.0 kgs x 5 reps
** Pendlay Row **
- Total Sets: 3
- Total Reps: 15
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
[b]Summary[/b]
So I have my first ever powerlifting meet on 16/09 in Liverpool. Starting a 5 week meet prep around the big 3 plus some rows and chinups. Today went well with a series of triples at 110kg and a joker at 120kg. Got a nice trip bench PR and matched my previous 1RM at 80kg. Bench was strict IPF so down, deadstop and press to lock out. Bench is feeling awesome and happy overall.
My current thoughts on openers are 170kg dead, 75 bench and 120 squat. I would like a total of 400kg but we shall see!! :D
awesome, stronger opener
Nice work bud.. that bench is moving along nicely and you should be well set for the meet 400kg no probs.
[QUOTE=daawhitty;1558349651]Nice work bud.. that bench is moving along nicely and you should be well set for the meet 400kg no probs.[/QUOTE]
thats the dream dude :D
and thanks Sooby
[b]MEET PREP[/b]
WEEK 1 - DAY 2 (5 WEEKS OUT)
Date - 12/08/18
Body Weight - 169
Time - 08.00 - 09.40
Mood - Hard good fun
[b]WORKOUT B[/b]
** Barbell Squat **
- Total Sets: 8
- Total Reps: 19
- 20.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 120.0 kgs x 1 rep
** Flat Barbell Bench Press **
- Total Sets: 9
- Total Reps: 24
- 20.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 65.0 kgs x 1 rep
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 75.0 kgs x 2 reps
- 80.0 kgs x 1 rep
** Deadlift **
- Total Sets: 6
- Total Reps: 12
- 70.0 kgs x 4 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 150.0 kgs x 4 reps
- 170.0 kgs x 1 rep
** Body weight Chin Up **
- Total Sets: 3
- Total Reps: 17
- BW x 6 reps
- BW x 5 reps
- BW x 6 reps
[b]Summary[/b]
Hard strong workout - feeling good and was nice to get the Big 3 in one workout!!
[b]MEET PREP[/b]
WEEK 1 - DAY 3 (4 WEEKS OUT)
Date - 14/08/18
Body Weight - 169
Time - 06.00 - 07.30
Mood - No track
[b]WORKOUT A[/b]
** Barbell Squat **
- Total Sets: 7
- Total Reps: 24
- 20.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 110.0 kgs x 5 reps
** Flat Barbell Bench Press **
- Total Sets: 8
- Total Reps: 34
- 20.0 kgs x 5 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
** Pendlay Row **
- Total Sets: 5
- Total Reps: 25
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
** Body weight Chin Up **
- Total Sets: 2
- Total Reps: 10
- 5 reps
- 5 reps
[b]Summary[/b]
Hitting the 5's hard :D
[b]MEET PREP[/b]
WEEK 2 - DAY 1 (4 WEEKS OUT)
Date - 16/08/18
Body Weight - 169
Time - 06.00 - 07.20
Mood - PR City
[b]WORKOUT B[/b]
Total Sets: 19
Total Reps: 52
** Barbell Squat **
- Total Sets: 7
- Total Reps: 19
- 20.0 kgs x 5 reps
- 70.0 kgs x 1 rep
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 5 reps
- 115.0 kgs x 3 reps
- 120.0 kgs x 3 reps [PR]
** Flat Barbell Bench Press **
- Total Sets: 7
- Total Reps: 23
- 20.0 kgs x 5 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 1 rep
- 70.0 kgs x 2 reps
- 72.5 kgs x 5 reps [PR]
- 72.5 kgs x 4 reps
- 72.5 kgs x 4 reps
** Deadlift **
- Total Sets: 5
- Total Reps: 10
- 70.0 kgs x 2 reps
- 110.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 150.0 kgs x 5 reps
- 160.0 kgs x 1 rep
[b]Summary[/b]
Some Nice PR's - Bench is finally clicking and it would have been 5's for all 3 but my left leg cramped up during final leg drive. Had limited time so only 3 main sets on bench. Deads moved so so clean and a nice trip PR on squats.
Overall things look good for the meet :D
[b]MEET PREP[/b]
WEEK 2 - DAY 2 (4 WEEKS OUT)
Date - 18/08/18
Body Weight - 169
Time - 08.00 - 07.30
Mood - Bench needs work
[b]WORKOUT A[/b]
Total Sets: 23
Total Reps: 98
** Barbell Squat **
- Total Sets: 7
- Total Reps: 23
- 20.0 kgs x 5 reps
- 70.0 kgs x 1 rep
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 112.5 kgs x 5 reps
- 112.5 kgs x 5 reps
- 112.5 kgs x 5 reps
** Flat Barbell Bench Press **
- Total Sets: 8
- Total Reps: 32
- 20.0 kgs x 5 reps
- 60.0 kgs x 1 rep
- 65.0 kgs x 2 reps
- 72.5 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 72.5 kgs x 4 reps
** Pendlay Row **
- Total Sets: 5
- Total Reps: 25
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
** Body weight Chin Up **
- Total Sets: 3
- Total Reps: 18
- BW x 6 reps
- BW x 6 reps
- BW x 6 rep
[b]Summary[/b]
Squat moved great - video below of working set 2. Recorded bench for first time ever and I think it needs some work. More tension needed, tighter, more arch.. etc. Plus first rep at 70kg was an awful dive bomber and the last 2 reps had very little pause. Needs work!!
[B]112.5kg Squat for 5[/B]
[youtube]YpSocJ_iqqs[/youtube]
[B]67.5kg x 2 bench warmup[/B]
[youtube]5mlNwcM1W7k[/youtube]
[B]70kg x 5 bench - meh[/B]
[youtube]tprgHGmh-c4[/youtube]
Bench is all about that setup. I think you're going to utterly surprise yourself at the meet mate. Strength peaking, the first time you do it, really opens your eyes to what you're capable of.
[QUOTE=TnTNZ;1559131961]Bench is all about that setup. I think you're going to utterly surprise yourself at the meet mate. Strength peaking, the first time you do it, really opens your eyes to what you're capable of.[/QUOTE]
Thanks man, yeah i'm excited to see what i can truly do... appreciate the videos you shared man.. really helpful and bryce is the GOAT
[b]MEET PREP[/b]
WEEK 2 - DAY 3 (4 WEEKS OUT)
Date - 21/08/18
Body Weight - 170
Time - 06.00 - 07.40
Mood - Bench work and nice D/S
[b]WORKOUT B[/b]
** Barbell Squat **
- Total Sets: 7
- Total Reps: 23
- 20.0 kgs x 5 reps
- 70.0 kgs x 1 rep
- 90.0 kgs x 1 rep
- 105.0 kgs x 1 rep
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps@RPE8
** Flat Barbell Bench Press **
- Total Sets: 10
- Total Reps: 23
- 20.0 kgs x 5 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 70.0 kgs x 2 reps
** Deadlift **
- Total Sets: 6
- Total Reps: 12
- 70.0 kgs x 3 reps
- 110.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 150.0 kgs x 5 reps
- 160.0 kgs x 1 rep
- 170.0 kgs x 1 rep @RPE7
[b]Summary[/b]
Great squats and deads - Really happy. As for bench spent ages working on form, tightness, foot placement, knees below hips, etc. its coming along slowly :D