The Powerlifting Teacher
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Swapped out OHP day for DB chest as a Primary exercise so I can get strong on them again.
Incline DB press
60*8
80*5
100*5
120*3
BB OHP press (chest to lockout)
40*8
60*5
70*7 (2 reps bent knees)
Close grip bench
60*8
100*5 (3 sets)
Seated DB shoulder oress
30*12 (3 sets)
Reverse flies 3 sets
Incline DB press
60*8
80*5
100*5
120*3
BB OHP press (chest to lockout)
40*8
60*5
70*7 (2 reps bent knees)
Close grip bench
60*8
100*5 (3 sets)
Seated DB shoulder oress
30*12 (3 sets)
Reverse flies 3 sets
Deadlifts - thankfully its a bit cooler today so it wasn't a complete sweat fest in the gym.
Deadlifts
140*5
160*5
180*3
195*8
195*8
195*10 (1/2 reps off failure)
Really pleased with this. Can't wait for AMRAP next week. It will be @215kg and I need to hit atleast 8, no working sets before it just warmups so I'm confident and aiming for 10.
Accessories....
Lat pull downs
Seated rows
Reverse pec dec
Deadlifts
140*5
160*5
180*3
195*8
195*8
195*10 (1/2 reps off failure)
Really pleased with this. Can't wait for AMRAP next week. It will be @215kg and I need to hit atleast 8, no working sets before it just warmups so I'm confident and aiming for 10.
Accessories....
Lat pull downs
Seated rows
Reverse pec dec
Next weeks gym work.... I need to get at least 8 reps on those AMRAP sets.
AMRAP this week. Time to see if I've gotten strong yet.
Bench:
80*5
110*3
120*1
130*9 (AMRAP) - needed a minimum of 8 to show progress so very happy with this. 4 hours sleep last night and a dodgy shoulder. Those British records are mine come March.
Accessories
Incline DB press:
70*8
100*8
105*8
Skull crushers:
30*12
35*10 3 sets
CG dB press:
40*12
40*11
40*9 - really felt these in triceps
Tricep ext 4 sets
Bench:
80*5
110*3
120*1
130*9 (AMRAP) - needed a minimum of 8 to show progress so very happy with this. 4 hours sleep last night and a dodgy shoulder. Those British records are mine come March.
Accessories
Incline DB press:
70*8
100*8
105*8
Skull crushers:
30*12
35*10 3 sets
CG dB press:
40*12
40*11
40*9 - really felt these in triceps
Tricep ext 4 sets
Continuing my week of AMRAP....
SQWAAAAAATS:
120*5
130*3
150*2
160*1
170*9 (Had more in me based on the video which is annoying, but still an improvement I suppose)
Pause squats:
140*5 3 sets
Leg ext
4 sets dropset
Deadlifts Friday or Saturday 😊
SQWAAAAAATS:
120*5
130*3
150*2
160*1
170*9 (Had more in me based on the video which is annoying, but still an improvement I suppose)
Pause squats:
140*5 3 sets
Leg ext
4 sets dropset
Deadlifts Friday or Saturday 😊
Suppose to be doing OHP in this programme but haven't really. Decided though since it's amrap I'd go for it today.
Standing BB OHP (chest to lockout)
45*5
50*3
60*2
65*1
67.5*11 (AMRAP, so surprised I got this many, and with strict form too)
Seated DB press
60*12
70*12
80*9 (happy to be repping the 40s)
Front raises 4 sets
AMRAP deadlifts tomorrow @215kg... Need 8 minimum
Standing BB OHP (chest to lockout)
45*5
50*3
60*2
65*1
67.5*11 (AMRAP, so surprised I got this many, and with strict form too)
Seated DB press
60*12
70*12
80*9 (happy to be repping the 40s)
Front raises 4 sets
AMRAP deadlifts tomorrow @215kg... Need 8 minimum
Original post by NatMaths95
Suppose to be doing OHP in this programme but haven't really. Decided though since it's amrap I'd go for it today.
Standing BB OHP (chest to lockout)
45*5
50*3
60*2
65*1
67.5*11 (AMRAP, so surprised I got this many, and with strict form too)
Seated DB press
60*12
70*12
80*9 (happy to be repping the 40s)
Front raises 4 sets
AMRAP deadlifts tomorrow @215kg... Need 8 minimum
Standing BB OHP (chest to lockout)
45*5
50*3
60*2
65*1
67.5*11 (AMRAP, so surprised I got this many, and with strict form too)
Seated DB press
60*12
70*12
80*9 (happy to be repping the 40s)
Front raises 4 sets
AMRAP deadlifts tomorrow @215kg... Need 8 minimum
Sickeningly strong pressing
Wonder what your OHP 1 rep max is
Original post by Unistudent77
Sickeningly strong pressing
Wonder what your OHP 1 rep max is
Wonder what your OHP 1 rep max is
Thanks ! I'm interested to see what I can get with some training on it.
Not supposed to test it for another 10 weeks. But I might next week on my deload. I think 85 would be a good target for now but we shall see.
Original post by NatMaths95
Thanks ! I'm interested to see what I can get with some training on it.
Not supposed to test it for another 10 weeks. But I might next week on my deload. I think 85 would be a good target for now but we shall see.
Not supposed to test it for another 10 weeks. But I might next week on my deload. I think 85 would be a good target for now but we shall see.
Well post it in the fitness thread I created. Seems like a few of you are v v near
Supposed to be a rest day today ready for max reps deadlift tomorrow but then obviously the BW OHP challenge came up so had to go in and see if I could. Hit 90kg (89.3kg BW) pretty easily. Had 95 in me and that's without training OHP or ever going heavier than 70kg till today.
Plus I hit max reps OHP only yesterday and dB shoulder presses too so was pretty fatigued. Think il chuck in some OHP training and see where it goes. 100kg should be there in the next 6 weeks I reckon.
Plus I hit max reps OHP only yesterday and dB shoulder presses too so was pretty fatigued. Think il chuck in some OHP training and see where it goes. 100kg should be there in the next 6 weeks I reckon.
Strong man, keep it up
AMRAP deadlifts today at 215kg
100*5
140*5
180*3
200*1
215*9 (will upload video later... Should have been easy 10 but belt ****ed up halfway up my back)
DB RDLs
80kg*8
100*10 (3sets)
CG lat pull down
Upto 105*5 (4 sets)
100*5
140*5
180*3
200*1
215*9 (will upload video later... Should have been easy 10 but belt ****ed up halfway up my back)
DB RDLs
80kg*8
100*10 (3sets)
CG lat pull down
Upto 105*5 (4 sets)
Decided to compete on the 6th October. Not ready at all and won't be hitting big numbers but I want to do well at Bodypower in May, and it's either this qualifier or one in March but that's just too close for my liking to Bodypower.
Will do enough to qualify and that's pretty much it. Only need like a 450kg total (SBD).
Will be hitting some British records in May and then going to Finland in October 2019 for worlds assuming I qualify which I'm sure I will.
Will do enough to qualify and that's pretty much it. Only need like a 450kg total (SBD).
Will be hitting some British records in May and then going to Finland in October 2019 for worlds assuming I qualify which I'm sure I will.
(edited 5 years ago)
Supposed to be a deload week but because I'm competing on 6th October I skipped it and moved onto my 5rep phase straight away to try get to some actual heavy weights(reason explained in last post)
Bench today...
Flat BB Bench - sorted my set up now.
115*5 (5 sets)
115*8 (2-3 off failure)
Incline DB press (very inclined as couldnt be arsed changing it)
50*8
80*8
100*8
100*8
Close grip DB press
50*8 - 3sets
BB Skullcrushers
35*12 - 3sets
Tricep ext
5sets
Bench today...
Flat BB Bench - sorted my set up now.
115*5 (5 sets)
115*8 (2-3 off failure)
Incline DB press (very inclined as couldnt be arsed changing it)
50*8
80*8
100*8
100*8
Close grip DB press
50*8 - 3sets
BB Skullcrushers
35*12 - 3sets
Tricep ext
5sets
So I've skipped deload and now I've skipped the first week of my 5rep block so I can actually get some decent weights in before comp. Might be some okay lifts coming.
Sqwaaaaaats:
100*5
140*2
160*2
170*5 (3sets)
170*8 (2 off failure). - amraps on 185 next week, need 6 reps.
Various boring accessories
Sqwaaaaaats:
100*5
140*2
160*2
170*5 (3sets)
170*8 (2 off failure). - amraps on 185 next week, need 6 reps.
Various boring accessories
Amraps this week... Going away Thursday so got to fit it into three days.. .
Minimum 5 reps on each needed
Monday - sqwaaaats
Tuesday - bench
Wednesday - deadlifts and OHP
AMRAP Sqwaaaaaats today.
100*5
140*3
160*2
170*1
180*1
185*8 (weight was still flying up on 8th rep but my sight went so racked it, happy because I've improved but annoyed because I had a good 2 more reps in me and nows the time I need to be pushing myself with comp on 6th October and a goal of a 235/240 squat)
Accessories... Not many as deadlifts Wednesday and I use my legs alot.
2ct Paused squats
140*3
150*3
160*3
Light leg curls and and ext.
AMRAP Bench tomorrow. Feeling strong.
100*5
140*3
160*2
170*1
180*1
185*8 (weight was still flying up on 8th rep but my sight went so racked it, happy because I've improved but annoyed because I had a good 2 more reps in me and nows the time I need to be pushing myself with comp on 6th October and a goal of a 235/240 squat)
Accessories... Not many as deadlifts Wednesday and I use my legs alot.
2ct Paused squats
140*3
150*3
160*3
Light leg curls and and ext.
AMRAP Bench tomorrow. Feeling strong.
Original post by Enginerd.
You have a public Instagram? PM me if you don't mind, be interesting to follow your progress.
I'm thinking of recording a lot more after October when I start training for British/euros and ultimately world's. Just need a proper camera, or atleast a mini tripod for my phone. Have dmed my insta.
AMRAP Bench...
60*8
100*5
115*3
130*1
140*6 - Not too bad I guess. Needed minimum of 5. I suppose I was expecting more based off how well squats went yesterday but bench is a slow progressor for me.
Accessories... Minimal. Saving energy for amrap deads tomorrow.
Incline DB
60*10
80*8
100*8
60*8
100*5
115*3
130*1
140*6 - Not too bad I guess. Needed minimum of 5. I suppose I was expecting more based off how well squats went yesterday but bench is a slow progressor for me.
Accessories... Minimal. Saving energy for amrap deads tomorrow.
Incline DB
60*10
80*8
100*8
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