Longboi Lifts

[COBBER]

Just a Longboi tryna make some gains. I used to log my training here a few years ago just got out of the habit of doing so. I suffered a left pec rupture about 2.5 years ago and have been on the rebuild ever since surgery.

Current (post pec surgery) best competition lifts are:

Squat 252.5kg (556lbs)
Paused Bench 152.5kg (335lbs)
Deadlift 310kg (682lbs)
BW 114kg (251lbs)

Hoping to keep learning so please get amongst it fam 💪💪💪

[COBBER]

Training from 7/9/2019

Competition Squat
25x10
65x5
105x5
145x5
165x8 (363lbs)
170x8 (374lbs)
162.5x4x8 (358lbs)

Bear Rows
35x4x10 (77lbs)

Leg Extension
3x12

Lying Leg Curl
3x12

Front Plank/Side Plank
3 Rounds

Notes: Legs are getting used to the volume again after competing just a couple weeks ago. Also bought a new SBD lever belt so the ribs are getting smashed atm lol **** is way tighter than my old single prong metal belt heck frens.

[COBBER]

Training from this morning 9/9/2019

3-Count Paused Bench
20x6
60x6
80x6
100x6
110x6
115x6
117.5x6 (259lbs)

Spoto Press
80x5
100x5
105x5
107.5x5 (237lbs)

Conventional Block Pull
60x4
100x4
140x4
180x4
220x4
240x4 (528lbs)
260x4 (572lbs) RPE8
260x4 (572lbs) RPE9

Accessories Circuit:

V-Bar Pull Down
3x10

DB Triceps Rollback Extension
3x12

DB Seated Biceps Curl
3x12

Notes: Trialling deadlifting 3x/week at the moment. This was the first time doing Block Pulls this morning, bar is set like 3/4 up the shin. Will be interesting to see if these give any transfer to my normal competition deadlift over the coming weeks. Got competition deadlifts on Wednesday and deficit Pulls or Paused from floor deadlifts on Thursday.

[COBBER]

11/9/2019

Deadlift
60x6
100x4
140x4
180x4
220x4
240x4 (528lbs)
Belt On
250x4 (550lbs)
237.5x2x4 (523lbs)

SSB Squats
60x8
100x8
120x8
140x8
150x8 (330lbs)

Pendlay Row
60x8
80x8
100x8
110x2x8 (242lbs)

GHR
3x8

Pull Throughs
3x12

Ab Pull Downs
3x12

Notes: Belt still feels like **** but Deadlifts felt good as though apart from the belt discomfort, wasn’t too fatigued from Monday’s Block Pulls.

[COBBER]

12/9/2019

Paused Bench
20x6
60x6
80x4
100x4
110x4
120x4
127.5x4 (280lbs)
120x2x4 (264lbs)

1” Deficit Paused Deadlift (Paused justttt off the ground)
70x4
110x4
150x4
190x4
190x4
200x4 (440lbs)

Pull Ups
BWx10
10x2x8 (BW+22lbs)

DB Seated Neutral Grip Press
25s x8
32.5s x8
35s x8 (77lbs)
37.5s x6 (82lbs)

Chest Flyes Machine
3x10

Notes: Bench felt not too bad, was going to do some overload stuff with slingshot or Chains but will probs do that next week. Paused Dead’s were easy, just getting used to the frequency this week so will try up the weights next week. Thinking I’ll do Block Pulls on Monday beltless to limit the weight I can do, same as the Thursday pauses. Will just use belt for competition Deadlifts on Wednesday.

[COBBER]

14/9/2019

Competition Squat
20x6
70x6
110x6
150x6
Belt On
170x6
Knee Sleeves On
180x8 (396lbs)
185x8 (407lbs)
175x2x8 (385lbs)

DB Bench Press
20s x10
30s x10
32.5s x10
35s x10
37.5s x10 (82lbs)

Accessories Circuit:

DB Bentover Rows
25s x10
30s x10
32.5s x10
35s x10 (77lbs)

Hack Squat
1pps x10
2pps x10
3pps x10

Lying Leg Curl
3x12

Notes: Felt way better on squats today, belt was so much comfier than last week! Happy days.

[COBBER]

16/9/2019

3-Count Paused Bench
warm ups
100x6
110x6
120x6 (264lbs) RPE8

Spoto Press
100x5
105x5
110x5 (242lbs)

Block Pulls
warm ups
220x4
240x4
260x4
270x4 (594lbs) RPE8.5

Accessories Circuit:

Standing Cable Row
3x10

DB Incline Rollback Triceps Extension
20s x10
22.5s x10
25s x10

DB Seated Biceps Curl
20s x8
20s x8
22.5s x6

Notes: Decent training, had to train a bit later on than usual due to clients but got it done. Bench felt comfy and did Block Pulls beltless to restrict weight a bit, still went 10kg up from last week and RPE was much the same so all good!

[COBBER]

18/9/2019

Deadlift
60x6
100x4
140x4
180x4
220x4
245x4 (539lbs) ...Hurt my rib on my right side a little here, just felt off afterwards
belt on
260x4 (572lbs)
242.5x4 (534lbs)

SSB Squat
60x10
100x10...Rib wasn't feeling any good so just called it there for the main stuff in this training

GHR
8
+5kg x8
+10kg x5

Pull Throughs
3x12

Standing Abs Pull Down
3x12

Notes: Bit of a frustrating training, hurt my rib warming up for deadlifts. Probably should have just stopped there but did another couple of sets, tried to safety bar squat but the rib wasn't too happy so figured i'd just leave it there

[COBBER]

19/9/2019

Comp Bench
warm ups
100x4
120x4
125x4
130x4 (287lbs)
122.5x3x4 (269lbs)

1" Deficit Paused Deadlift
warm ups
180x4
210x2x4 (462lbs)

Pull Ups
10
+10kg x6
+10kg x8

Neutral Grip DB Seated Press
25s x8
32.5s x8
37.5s x8

Chest Flyes Machine
3x12

Notes: Bench felt good, legit 8RPE. Ribs felt way better today so did the paused deadlifts.

[COBBER]

23/9/2019

3-Count Paused Bench
20x6
60x6
80x6
100x6
110x6
115x6
122.5x6 (269lbs)

Floor Press
80x5
100x5
105x5
107.5x5 (236lbs)

Accessories Circuit:

V-Bar Standing Cable Row
3x12

DB Incline Triceps Rollback Extensions
3x10

DB Biceps Curl
3x10

Notes: Bench felt real good today, happy as with the 3-Count Pauses. Spoto didn’t feel good so I switched it for Floor Press. No block Pulls today as rib or whatever it is needs to heal.

[COBBER]

25/9/2019

Deadlift
100x4
140x4
180x4
220x2
250x1
belt on
272.5x4 (600lbs)
252.5x4 (556lbs)

GHR
8
+5kg x8
+10kg x6

SSB Good Mornings
60x8
100x8
120x8
130x8

Abs Wheel
2x8

Notes: Feel like im actually starting to get the hang of the sbd belt on deadlifts now. Might try go for a new 4RM next week.

[COBBER]

26/9/2019

Paused Bench
20x6
60x6
80x6
100x6
115x4
125x4
132.5x4 (291lbs)
122.5x6

Pull Ups
10
10
10

Neutral Grip DB Seated Press
25s x8
35s x8
40s x6 (88lbs)

Seated Row
3x12

Cable Push Downs
3x12

Face Pulls
3x12

Notes: Good day, right pec felt a little tight so just did 1 back off set.

[COBBER]

28/9/2019

Competition Squat
bar
60x6
100x4
140x4
160x3
180x3
205x5 (451lbs)
192.5x5 (423lbs)
192.5x5
192.5x5

Competition Bench Press
bar
60x8
80x8
100x3
112.5x3
122.5x5 (269lbs)
115x5 (253lbs)
115x5
115x5

BB Row
3x12

McGills Big 3
3 rounds

Notes: Rib is definitely healed now so managed to push the squat a bit more today.

[COBBER]

30/9/2019

Competition Deadlift
60x6
100x6
140x4
180x4
220x2
247.5x5 (545lbs)
232.5x5 (512lbs)
232.5x5
232.5x5

Floor Press
bar
60x5
80x5
100x5
110x5 (242lbs)
105x5

Lat Pull Down
3x10

GHR
3x10

Planks
3x30sec

Notes: Deadlifts were speedy as! Like RPE6

[COBBER]

2/10/2019

Pin Squat
bar
60x5
100x5
140x5
170x3
knee sleeves & belt on
192.5x5 (424lbs)
175x5 (385lbs)
175x5
175x5

Competition Bench
bar
60x5
80x5
100x5
110x5
122.5x5 (269lbs)
115x5 (253lbs)
115x5
115x5

Standing Cable Row
5x10

DB Bench s/s DB Bent-Over Row
25's x10 & 25's x10
32.5's x10 & 32.5's x10
40's x10 & 40's x10 (88lbs)

Notes: Had to do this training in parts in between clients as today was super busy. But everything felt good.

[COBBER]

3/10/2019

1” Deficit Paused Deadlift
60x5
100x5
140x5
180x3
220x3
belt on
232.5x5 (512lbs)
217.5x5 (479lbs)
217.5x5
217.5x5

Incline Bench
bar
60x10
80x8
100x5 (220lbs)
92.5x5 (203lbs)
92.5x5
92.5x5

Pull Down Machine
5x10

Goblet Split Squat s/s Hip Thrust
3x10 & 3x10

Notes: Deadlifts were pretty tough with the pause but got it done. Looking forward to a rest day tomorrow.

[COBBER]

5/10/2019

Competition Squat
bar
60x5
100x5
140x3
belt on
180x3
knee sleeves on
200x1
210x2...Nose started bleeding
210x5 (462lbs)
197.5x5 (434lbs)
197.5x5
197.5x5

Competition Bench
bar
60x8
80x8
100x5
115x3
125x5 (275lbs)
117.5x5 (258lbs)
117.5x5
117.5x5

T-Bar Row
5x10

McGills Big 3
3 rounds

Notes: Woke up with a stiff lower back so wasn’t sure how today would go. Did extra warmups before getting under the bar to try get the blood pumping around to ease the back which worked pretty well, managed to get **** done. Nose exploded on the top set of squats so had to re-do lol.

[COBBER]

7/10/2019

Competition Deadlift
bar
60x5
100x5
140x5
180x5
220x2
240x1
255x5 (561lbs)
240x5 (528lbs)
240x5
240x5

Floor Press
bar
60x8
80x5
100x5
110x5
112.5x5 (247lbs)

Pull Ups
3x10

GHR
3x10

Abs Wheel
3x10

Notes: Deadlift felt heavy as hell today. Did not feel good... Although on video they looked decent so was confusing. Also going to ditch Floor Press, just doesnt feel good in my shoulders so will switch to pin press.

[COBBER]

9/10/2019

Pin Squat
bar
60x5
100x5
140x5
160x3
belt on
180x2
knee sleeves on
197.5x5 (434lbs)
185x5 (407lbs)
185x5
185x5

Competition Bench
bar
60x8
80x8
100x5
115x3
125x5 (275lbs)
120x5 (264lbs)
120x5
120x5

Bent Over Row Machine
3x10

DB Bench
25s x10
35s x10
40s x10 (88lbs)

DB Bent Over Row
25s x10
35s x10
40s x10 (88lbs)

Notes: Lower body is feeling stiff as atm, the grind is real but we gettin it done fam.

[COBBER]

14/10/2019

Competition Bench
bar
60x10
80x8
100x5
115x3
125x2
132.5x5 (291lbs)

Pin Press
110x5
115x5
120x5 (264lbs)

Standing Cable Row
3x12

Military Press
40x5
60x5
70x5
80x5 (176lbs)
70x8

Pull Ups
3x10

Notes: Legs are feeling achy and sore for some reason so chose to deload over the past 3 or 4 days. Upper body felt great today from the deload so bench was flying!

[COBBER]

16/10/2019

Competition Deadlift
60x5
100x5
140x5
180x3
220x2
250x1
belt on
262.5x5 (578lbs)

2” Deficit Deadlift Beltless
220x6 (484lbs)
220x6

GHR
3x10

Good Mornings
60x10
100x10
100x10
120x10 (264lbs)

BB Weighted Planks
40x20sec
60x20sec (132lbs)

Notes: Deadlifts felt tough...hopefully feel better next week as i’m going to try a PR set of 5.

[COBBER]

17/10/2019

Competition Bench
bar
60x10
80x8
100x5
115x5
120x5
125x5
125x5 (275lbs)

DB Bench
25s x10
35s x10
40s x10
45s x10 (99lbs)

DB Incline Row
25s x10
35s x10
45s x10 (99lbs)

Face Pulls
3x12

Notes: Went bit lighter on bench, just wanted to hit some decent volume and do some accessory bodybuilding type stuff.

[COBBER]

Competition Squat
bar
60x5
100x5
140x3
belt on
180x1
sleeves on
200x1
210x1
217.5x1 (479lbs)

High Bar Paused Squat Beltless
65x3
105x3
145x3
165x3
175x3 (385lbs)

Hack Squat
3 sets

Notes: Still getting that nasty quad pains in both legs so just did singles today on comp squats...not sure what’s wrong so have booked into seeing an osteopath to sort my ****.

[COBBER]

Competition Bench
bar
60x10
80x8
100x5
115x5
120x5
122.5x5
125x5 (275lbs)

Military Press
bar
40x10
60x5
80x5
82.5x5 (181lbs)
72.5x8

Pull Ups
bw x 10
bw+10kg x8
bw+15kg x5 (bw + 33lbs)
bw x 10

Notes: Didn't have much time to get this training done so just did the main lifts. Bench felt real good, probably should have gone heavier but want to push it more on thursday so just got some good reps instead.

[COBBER]

Competition Deadlift
bar
60x5
100x5
140x5
180x3
220x2
250x1
272.5x3 (600lbs)

Beltless 2” Deficit Deadlift
220x8 (484lbs)
220x8

Barbell Rows
60x10
90x10
100x10 (220lbs)

Good Mornings
60x10
100x10
140x8 (308lbs)

GHR
3x10

[COBBER]

Competition Bench
bar
60x10
80x8
100x5
110x5
120x5
130x5 (286lbs)
135x2 (297lbs)

Seal Rows
60x10
80x10
100x5
110x5 (242lbs)
110x5

DB Seated Shoulder Press
25x10
32.5x10
40x6
42.5x3 (93lbs)

V-Bar Pull Down
4x10

Cable Curl
3x15

Cable Push Downs
3x15