Author Topic: Rollin's journey towards less weakness!  (Read 18541 times)

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Rollin's journey towards less weakness!
« on: November 04, 2011, 02:27:38 AM »
Starting a new journal which I plan on updating regularly.
I have an online journal  elsewhere but feel like a lunatic everytime I log something diet related & it seems I lack the ability to keep paper records as backup. :P

So I will be following a program for the big 3 powerlifting lifts over a 11 week cycle.
I have subbed in EDT for usual assistance work partly due to a few niggles I am carrying & boredom (starting again after a trip to Europe) will be interesting to see how recovery goes.

Sun 30/10

Squat PPP wk1
110x5
105x5
102.5x5
97.5x5x2

15min PR Zone "EDT style"

Squat 85kg paired with E-Z bar curls 30kg
5,5,5,4,4,3,3,3,3,2/37reps & 5,5,5,4,4,3,3,3,3,2/37reps

Ab wheel roll out 10

Mon 31/10

"Loading a sandbag"
-waist height rope, sb over myself under.. ~70 times 10min

Tues 1/11

Bench Press PPP wk 1
97.5x5
95x5
90x5
87.5x5
87.5x5

15min PR Zone
Military Press 50kg
5,5,4,3,3,2,2,2,2,2,1,1,1/33reps
& Hammer Grip Chins bw
5,5,5,5,5,4,4,3,3,3,3,3,2/50reps

Dips
bwx6
+20kgx8
+20kgx6

Weds 2/11

Swim

Thurs 3/11

Squat
20x10
60x10
90x10x5

Bench Press
60x5x2
80x5x5

Sprint Intervals
6x~80m

30 Situps




Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #1 on: November 05, 2011, 05:52:54 AM »
Sat 05/11

Deadlift PPP (wk 1 repeat)
167.5x5
160x5
155x5
150x5
150x5

Bent Over BB Rows
40x10x2
80x5x5

Kettlebell Swings
20x15
28x15
32x15

Pullups
8
8
6

Ocean paddle after eating.

Weak especially the pullups, used hook grip first two sets of PPP then wussed out managing with double overhand! mixed grip has been causing problems.


« Last Edit: November 05, 2011, 05:55:15 AM by Rollin »


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #2 on: November 07, 2011, 01:32:19 AM »
Mon 7/11

Squat PPP wk 2
112.5x5
110x5
105x5
102.5x5
102.5x5

Made a slight alternation to my squat stance, which feels better with new Oly shoes, still can be slightly dodgy out of the hole.

15min PR Zone
Squat 90kg
5,5,5,5,4,4,4,4/36reps
E-Z bar curls 32.5kg
5,5,5,5,4,4,4,4/36reps

Ab wheel rollout 10

Situps 30

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #3 on: November 09, 2011, 12:36:30 AM »
Tues 8/11

Swim

Weds 9/11

Bench Press wk 2
20x5
60x5x2
80x3
102.5x5
97.5x5
95x5
90x5x2

15 min PR Zone
Military Press 50kg
5,5,5,4,3,2,2,2,2,2,2,2,2/38reps
Hammer Grip Chins +10kg
5,5,5,4,3,3,3,3,2,2,2,2,2/44reps

Dips
bwx21
+20kgx6
+20kgx5
+20kgx5
bwx11


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #4 on: November 11, 2011, 01:35:20 AM »
Friday 11/11

Squat
20x5
60x5x3
95x10x3
Called it quits, lower back felt weak!

Bench Press
20x10
40x10
77.5x19 (bit of fun/bw bench forum challenge)
http://www.youtube.com/watch?v=GCoUncYjuUw
60x10x2
80x8x3

Hanging Leg Raise
10x3

Too shagged for planned "cardio"/HIIT

« Last Edit: November 11, 2011, 01:38:15 AM by Rollin »


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #5 on: November 13, 2011, 03:25:09 AM »
Sunday 13/11

Deadlift PPP wk2
60x5
100x5
140x2
172.5x5
167.5x5
160x5
155x5
155x5

Bent Over BB Rows
60x5
80x5x5

SLDL into Shrug
80x10x2

Farmers Walks.


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #6 on: November 16, 2011, 01:40:12 AM »
Tues 15/11
Swim

Weds 16/11

Squat PPP wk 3
20x5
60x5x2
80x3
105x1
117.5x5
110x5
105x5x2

15min PR Zone
Squat 95kg
5,5,5,4,4,4,3,3/33reps
E-Z bar Curls 35kg
5,5,5,4,4,4,3,3/33reps

Ab wheel rollout 10

Body felt like it needed a two day break, squats felt easy, I just tend to lose balance forward onto my toes at times!


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #7 on: November 18, 2011, 12:54:24 AM »
Fri 18/11

Bench PPP wk 3
20x5
60x5x2
95x1
105x5
97.5x5
95x5x2

15min PR Zone
Military Press 52.5kg
5,5,4,4,3,2,2,2,2,2,2,2/35reps
Hammer Grip Chins +15kg
5,5,4,4,3,3,2,2,2,2,2,2/36reps

Dips
bwx10
+10kgx10
+20kgx10
+30kgx6
bwx10

Situps 30

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #8 on: November 21, 2011, 03:10:10 AM »
Mon 21/11 @ Dohertys gym Campbellfield, building a new platform for the home gym.

Deadlift PPP wk 3

60x5
100x5
140x3
160x1
177.5x4 (5th didn't lockout)
167.5x5
160x5
160x5

PPP looking sketchy! I brang my own chalk & they had ABC power bars much better than I am used too.... Struggled to hold on with hook grip which in turn made locking out difficult. :(

Bent Over BB Rows
60x5
85x5x5

Called it a day I have the sniffles from eating out on the weekend. (Maybe marinade on the chicken salad ??? I asked if it was gluten free I know the dressing was fine)


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #9 on: November 24, 2011, 02:53:43 AM »
No excuse for a proportionally embarrassing squat now!



Thurs 24/11

Squat PPP wk 4
20x5
60x5x2
105x2
120x3
112.5x5
105x5x2

15min PR Zone
Squat 95kg
5,5,5,5,5,5,5/35reps
E-Z bar curls 35kg
5,5,5,5,5,5,5/35reps
^hmm (Scratches chin) ???

Grip work (chinup bar)

15x ab wheel rollout

Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #10 on: November 25, 2011, 06:53:43 PM »
Sat 26/11

Bench PPP wk 4
20x5
60x5x2
95x2
107.5x3
102.5x5
95x5
95x5

15min PR Zone
Military Press 55kg
5,5,5,4,2,2,2,1,1,1,1,1/30reps
Hammer Grip Chins +17.5kg
5,5,5,4,3,2,2,2,2,2,2,1/35reps
^ Went too close to failure on the press!

Dips
bwx10
+10kgx10
+20kgx10
+30kgx8
bwx12


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #11 on: November 28, 2011, 02:38:01 AM »
Mon 28/11

Squat
20x10
60x10x2
100x8x5

Bench
20x5
60x5
90x5x5

Cardio
2 rounds
20 Burpees
10 lying pullups
10 32kg kb swings
10 Bulgarian sb o/head spins (both ways)

F#%king died conditioning is terrible.


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #12 on: November 30, 2011, 02:27:27 AM »
Weds 30/11

Deadlift PPP wk4
60x5
100x5
140x1
160x2
185x3
172.5x5
160x5
160x5

Mixture of hook/double overhand grip & a band aid solution to finish sets (straps)

Bent Over BB Rows
60x5
85x5x5 (hook grip)

SLDL
85x20 (straps)

Towel Chins (liking these) 8)
3
1
1
0

BB Shrugs
100x10x2 (O/hand)


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #13 on: December 02, 2011, 10:40:32 PM »
Fri 2/12
Swim

Sat 3/12
Squat PPP wk 5
20x5
60x5x2
80x1
110x2
125x3
117.5x5
110x5
110x5

15min PR Zone
Squat 100kg
5,5,4,4,4,3,3,1/29reps
E-Z bar curls 37.5kg
5,5,4,4,4,3,3,1/29reps

Hanging leg raises
10
10
10


Offline Rollin

  • Captain
  • ***
  • Posts: 513
  • Karma: 6
    • View Profile
Re: Rollin's journey towards less weakness!
« Reply #14 on: December 05, 2011, 01:54:30 AM »
Mon 5/12

Bench Press PPP wk 5
20x10
60x5x2
97.5x2
112.5x3
105x5
97.5x5
97.5x5

Military Press 55kg
5,5,4,4,3,2,2,2,2,2,2,1/34reps
Hammer Grip Chins +20kg
5,5,4,4,3,2,2,2,2,2,2,1/34reps

Dips
bwx10
+10x10
+20x10
+30x9
bwx11

Ab wheel rollout
10