Author Topic: Rollin's journey towards less weakness!  (Read 23933 times)

Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #105 on: August 21, 2012, 05:04:24 AM »
Tues 21/8

Foam rolling /Mob drills

Deadlift PPP wk 5
175x2
197.5x3
185x5
175x5
175x5

kb swings
32x20
32x20
32x20
Wow unfit!

Hanging Leg Raises
x10
x10
x10

Short session... went to see the Doc after work for a liver function test (previously a little high) & general checkup, all good.. GP had a sook & started scoffing down on jelly beans after still insisting on attempting a food pyramid & RDI lecture. :-/

Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #106 on: August 23, 2012, 04:09:46 AM »
Thurs 23/8

Mob drills

Military Press
67.5x5
67.5x5
67.5x5
67.7x5
67.5x5

Pendlay Rows
95x5
95x5
95x5
95x5
95x5

Dips
bwx31
bwx22
tight chest

Chinups
bw+25x8
bw+25x7
bw+25x7

BB Shrugs
140x8
140x8
140x8

Ab wheel rollout
x20




Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #107 on: August 28, 2012, 05:58:11 AM »
Sat 25/8

Mob Drills

Squats
137.5x5
137.5x5
137.5x4
137.5x4
137.5x4


Mon 27/8

Mob drills

Squats
60x10x10


Tues 28/8

Bench PPP wk 6
105x1
112.5x1
122.5x2 failed 3rd
115x3
110x5

DB Bench Press
38.5x11
38.5x12
38.5x10
38.5x9
38.5x7

Standing SB Tricep Extensions
20x14
20x15
20x12

SB Reverse Curls
20x13

DB Side Bends
38.5x20,20

Hopefully PPP will be back on track next week, am sick or at least as "sick" as have ever been eating paleo.


Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #108 on: August 30, 2012, 04:29:42 AM »
 Thurs 30/8

Mob Drills

Deadlift PPP wk 6
175x1
185x1
205x3
192.5x3
180x5

Wide Grip Chins
bwx10
bwx10
bwx10


Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #109 on: September 01, 2012, 03:41:04 AM »
Sat 1/9

Mob Drills

Military Press
70x5
70x5
70x5
70x5
70x5

Pendlay Rows
95x5
95x5
95x5
95x5
95x5

Dips
+50x9
+50x8
+50x7

Chinups
+25x10
+25x9
+25x7


Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #110 on: September 07, 2012, 01:42:49 AM »
Mon 3/9

Mob Drills

Squats
137.5x5
137.5x5
137.5x5
137.5x5
137.5x5

110x15
Gave up so unfit

GHR (Power rack)
x4
x5
x3

weak mind weak body

Weds 5/9

Mob Drills

Bench PPP wk 6
105x1
112.5x1
122.5x2 failed 3rd
115x3
110x4 failed 5th

Drop down 145 to 140 next week, insomnia/forgetting to put on wrist wraps not helping.

DB Bench Press
38.5x12
38.5x10
38.5x8
38.5x8
38.5x8
38.5x8
38.5x6

Fri 7/9

Foam rolling/Mob Drills

Deadlift PPP wk 6 (jump to 250)
182.5x1
195x1
212.5x3
200x3
187.5x5

SLDL
100x20

BB Shrugs
140x8
140x8
140x14

3 Rounds
SB Shouldering 35x10
KB Swings 32x10
Wide Grip Chins bwx5


Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #111 on: September 14, 2012, 04:07:55 AM »
Sun 9/9

Mob Drills

Military Press
72.5x4
72.5x4
72.5x4
72.5x4
72.5x3
72.5x3

Pendlay Rows
95x5
95x5
95x5
95x5
95x5

Dips
+50x10
+50x8
+50x9

Chinups
+25x10
+25x10
+25x8

DB Side Bends
38.5x20,20

Mon 10/9

Swim

Tues 11/9

5 Rounds
Bulgarian Sandbag O/Head Spinsx10
Pushupsx10

Weds 12/9

Mob Drills

Squat
140x5
140x2 woefull reps
140x2

Fri 14/9

Mob Drills

Bench PPP wk7
105x1
112.5x1
122.5x1
122.5x1
120x2
105x3

DB Bench (1min rest periods)
38.5x12
38.5x5
38.5x5
38.5x5
38.5x4
38.5x4
38.5x4
38.5x3

Skull Crushers
35x12
35x12
35x10

E-Z Bro Curls
35x20

Hanging Leg Raises
x10
x10
x10

Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #112 on: September 26, 2012, 05:52:56 AM »
Training has not been going well, ill put it down to vanity & carbs

Mon 24/9

Mob Drills

Deadlifts
180x1
192.5x1
210x1
210x1
205x2
180x3
experimented with belt

Squats
115x10x3

DB Side Bends
38.5x20,20


Weds 26/9

Mob Drills

Bench Press
105x5
105x5
105x5
105x5
105x5

Pendlay Rows
100x5
100x5
100x5
100x5
100x5

Military Press
60x5
60x5
60x5

Chinups
bw+25x8
bw+25x8
bw+25x7

Hanging Leg Raise
x10
x10
x10

Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #113 on: October 01, 2012, 04:04:20 AM »
Friday 28/9

Squats
142.5x2
142.5x1
150x1
160xf
raw sore on hip couldn't hack the pain of the belt.

Front Squat
100x3
120x1
130x1

No time either broke up with my girl following morning, this & previous sessions contributed.

Monday 1/10

Bench PPP wk 8
105x1
112.5x1
125x1
130x1 (equal PB)?
130x1
112.5x3
Surprisingly didn't test me.. haven't been able to lower the bar like that since pre novice comp!!! :)

100x10
100x10

Dips
bw+30x18
bw+40x13
bw+40x11

Skull Crushers
35x12
35x12
35x10

Ab wheel rollout
x20

Offline Kilauskas

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Re: Rollin's journey towards less weakness!
« Reply #114 on: October 01, 2012, 01:21:39 PM »
Hey rollin i am interested in you're workouts and i have few questions.What does PPP mean can you explain the details about you're training sessions.What about musculer failure should you stop the set as the rep gets harder then the previous one or till the lifting speed decreases dramatically?Becouse as i understand going to failure on compound movements are very stressful to the body.Sometimes you do low reps like 3-5 sometimes 11-12 can you explain that?I know it's alot of questions but i would be happy if you could help me. ;)

Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #115 on: October 02, 2012, 02:51:18 AM »
Hi Kilauskas, it's geared towards developing 1 rm strength the 3 powerlifting lifts... although not my weakest lift squats for now.

Anything besides the Squat, Bench Press, Deadlift is generally an assistance exercise for those 3 or to hopefully correct imbalances.

20 rep - mass
5-15 - mass/fluff
1-5 - strength

PPP is Progressive Poundage Program.. a program designed to add 10-20kgs to 1 rm over 11 weeks.

Muscular failure hardly an authority that's a tough one... speed will decrease generally I keep one real grinding rep in the tank for assistance exercises sometimes more..
« Last Edit: October 02, 2012, 02:53:22 AM by Rollin »

Offline Kilauskas

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Re: Rollin's journey towards less weakness!
« Reply #116 on: October 02, 2012, 10:27:01 AM »
Thank you Rollin.

Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #117 on: October 03, 2012, 04:02:24 AM »
Weds 3/10

Mob drills

Deadlifts
180x1
192.5x1
215x1
222.5x1
222.5x1
192.5x3

Squats
120x10
120x10
120x10

Hanging Leg Raises
x10
x10
x10

Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #118 on: October 09, 2012, 01:27:29 AM »
Sun 7/10 novice comp

Squat
140 miss stumbled forward
150 good
160 good

Bench
110 good
115 good
120 good
All very easy bench stronger than I thought..

Deads (token lifts)
140 good
160 good
180 good

Mon 8/10

Mob Drills

Squats
120x1
140x3
150x3
160x1
170xf
170xf
140x4
110x20

GHR (power rack)
x5
x5
x4

Hanging Leg Raises
x15
x15



Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #119 on: October 12, 2012, 10:26:47 PM »
Weds 10/10

Mob Drills

Bench Press
105x1
120x1
130x1
132.5xf
112.5x3
calling it a day forearm pain made it difficult lowering the bar

Couldn't lift the arm at all shortly after last night.. shoulder is fucked today...
Physio this morning suggests
-rotational exercises to strengthen the weak shoulder
-cross friction massage over the forearm tendons.
-bracing elbows & using straps as much as possible in the lead up to PR4 & anti inflammatories

Thurs 11/10

Foam rolling/Mob drills

Deadlift
60x1
er swim
might come into Frankston tomorrow use the Texas dl bar..

Fri 12/10 @ PTC Frankston

Deadlifts
180x1
205x1
222.5x1
227.5x1
192.5x5
192.5x5

One Arm Rows
32.5x10,32.5x10
37.5x10,37.5x10
50x4,50x4

Chinups
bw+25x6