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Thread: Longboi Lifts

  1. #1
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    Thumbs up Longboi Lifts

    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 💪💪💪
    Strength is more useful than weakness.

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  2. #2
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    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.
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  3. #3
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    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.
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  4. #4
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    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.
    Last edited by COBBER; 09-11-2019 at 12:25 AM.
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  5. #5
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    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.
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  6. #6
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    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.
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  7. #7
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    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!
    Last edited by COBBER; 09-16-2019 at 02:14 AM.
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  8. #8
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    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
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  9. #9
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    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.
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  10. #10
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    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.
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  11. #11
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    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.
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  12. #12
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    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.
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  13. #13
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    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.
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  14. #14
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    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
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  15. #15
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    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.
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  16. #16
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    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.
    Last edited by COBBER; 10-04-2019 at 11:22 PM.
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  17. #17
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    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.
    Strength is more useful than weakness.

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  18. #18
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    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.
    Strength is more useful than weakness.

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  19. #19
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    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.
    Strength is more useful than weakness.

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  20. #20
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    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!
    Strength is more useful than weakness.

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  21. #21
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    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.
    Strength is more useful than weakness.

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  22. #22
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    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.
    Last edited by COBBER; 10-18-2019 at 02:28 AM.
    Strength is more useful than weakness.

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  23. #23
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    19/10/2019

    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 ****.
    Strength is more useful than weakness.

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  24. #24
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    22/10/2019

    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.
    Strength is more useful than weakness.

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  25. #25
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    23/10/2019

    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
    Strength is more useful than weakness.

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  26. #26
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    24/10/2019

    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
    Strength is more useful than weakness.

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