Rossco's powerlifting journal

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Rossco's powerlifting journal

Postby vegan_rossco » Tue Jul 28, 2015 5:12 pm

Been on and off this forum for ages now and figured it would be cool to make a journal of my lifts and track progress a bit better,
I have another journal on here I made a couple of years ago but I wanted to start fresh..

I'm not that strong for a powerlifter but I'm getting there I suppose,
Current lifts/ 1rep Maxs

Bench press 102.5Kg

Squat 140Kg (is probably higher, haven't tested)

Deadlift 175Kg (is definitely higher, haven't tested)

Bodyweight 85kg ish... Kinda goes up and down week to week

I train from home with an Olympic barbell set, bench, squat stands etc. and have a couple of training partners that come over a few times a week, anyways, here's my most recent training session.

Squats!! Heavy week.
After warming up....

115kg x 3 reps
115Kg x 3 reps
115kg x 3 reps
125kg x 1 rep
130kg x 1 rep
135kg x 1 rep


Assistance exercises:
Front squats ( hate them..)
50kg x 10 reps
50kg x 10 reps
50kg x 10 reps

Good mornings, (not entirely sure how to do them properly so kept it light, won't bother posting the weights.

Finished up with some fairly light farmer carries and some stretching,
Bench session tomorrow.
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Re: Rossco's powerlifting journal

Postby athlegan » Wed Jul 29, 2015 8:40 am

I'll be following this one. :) What's your program look like? Also, what do you use for farmer carries at home?
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Re: Rossco's powerlifting journal

Postby vegan_rossco » Wed Jul 29, 2015 11:21 am

[quote="athlegan"]I'll be following this one. :) What's your program look like? Also, what do you use for farmer carries at home?


Awesome thanks :) I have a bench day, deadlift day and a squat day per week, and alternate between heavy and medium,
So one week is 6 sets of 1-3 reps, the other is 6 sets of 5-8 reps, assistance work kinda varies depending on my mood and what I have access to, seems to be working quite well at the mo

For farmer carries my squat stands have room on their bases to hold weight plates... Not ideal I know, but il often just load up Olympic dumbbell handles with a couple of 20kgs :)
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Re: Rossco's powerlifting journal

Postby vegan_rossco » Wed Jul 29, 2015 3:40 pm

Bench day started off great and ended in disaster...

Bench press:
After warming up;
80Kg x 3 reps (176lbs)
80Kg x 3 reps
80Kg x 3 reps

90Kg x 1 rep (198lbs)
Felt sooooo easy

100Kg x 1 rep! (220lbs)
This felt so easy.. Which led me to get cocky and try a Pb of 107.5Kg...

107.5Kg x 1 rep... (236.5lbs)
But, afterward my spotter admitted he helped a bit... Which is annoying so I won't count it..
So I tried again with no help.

107.5Kg x ... Fail.
And in the process I screwed my right lat and upper back.. So pissed off with myself aha.


Assistance;
Close grip bench press
60Kg (132lb) x 12 reps
60Kg x 12 reps
60Kg x 10 reps
60Kg x 10 reps

Tricep extensions
20Kg x 15 reps
20Kg x 15 reps
20Kg x 14 reps
20Kg x 12 reps

Just stretched from here, trying to sort out my back and figure out what I've done to it...
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Re: Rossco's powerlifting journal

Postby athlegan » Thu Jul 30, 2015 9:24 am

Sounds simple enough – and I think that's a great thing. Nice!
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Re: Rossco's powerlifting journal

Postby vegan_rossco » Sat Aug 01, 2015 1:14 pm

DEADLIFTS!!!!


Conventional deadlifts:
After warm ups
90Kg (198lbs) x 8 reps
130Kg (286lbs)x 3 reps
130Kg x 3 reps
130Kg x 3 reps
145Kg (319lbs) x 2 reps
150Kg (330lbs) x 2 reps
157.5Kg (346.5lbs) x 1 rep, could have got a second but I was seeing stars!!

Assistance/hypertrophy work
Barbell rows
60Kg (132lbs) x 10 reps
70Kg (154lbs) x 8 reps
70Kg x 8 reps

Chin ups,
x 8 reps
X 4 reps, noticed a twinge in my lat from my failed bench attempt last session so I called off chins just in case I made it worse..

Shrugs
70Kg x 15 reps
70Kg x 12 reps

Finished off with some bicep curls...
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Re: Rossco's powerlifting journal

Postby baldy » Sat Aug 01, 2015 2:40 pm

[quote="vegan_rossco"]
Finished off with some bicep curls...

Essential part of any routine.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Rossco's powerlifting journal

Postby vegan_rossco » Mon Aug 03, 2015 1:07 pm

[quote="baldy"][quote="vegan_rossco"]
Finished off with some bicep curls...

Essential part of any routine.

Lol, It doesn't take much for me to justify doing bicep curls ;) gotta love a pump!



Didn't have any spotters today as friends were busy... So couldn't go too heavy

SQUATS! (Low bar, back)
After warm ups and stretching

90Kg (198lbs) x 5 reps
90Kg x 5 reps
90Kg x 5 reps
95Kg (209lbs) x 5 reps
95Kg x 5 reps
95Kg x 5 reps
All felt easy, but better safe than sorry.


Assistance/hypertrophy:
Olympic squats (high bar, back)
60Kg (132lbs) x 12 reps
70kg (154lbs) x 10 reps
70Kg x 10 reps
70Kg x 10 reps

Good mornings
I still don't think I've got them perfect so went pretty light.
60Kg (132lbs) x 12 reps
60Kg x 12reps
60Kg x 12 reps
60Kg x 12 reps

Calf raise drop set torture!!
With 20Kg plate then 15Kg then 10Kg then 5Kg, didn't count reps but... Ouch.

Looking forward to bench pressing on Wednesday!
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Re: Rossco's powerlifting journal

Postby vegan_rossco » Wed Aug 05, 2015 3:13 pm

Bench press was shit today.. Didn't feel very strong under the bar.

Bench press:
After warming up and stretching..
75Kg (165lb) x 5 reps
75Kg x 5 reps
75Kg x 5 reps
80Kg (176lbs) x 5 reps
90Kg (198lbs) x 2 reps
95Kg (209lbs) x 0 reps..

Assistance and hypertrophy.
Close grip bench press
50Kg (110lbs) x 20 reps
60Kg (132lbs) x 11 reps
60Kg x 10 reps
60Kg x 8 reps
Triceps were fried..

Tricep extensions,
With resistance bands 3 sets.
With 15Kg plate over head, 3 sets.

Lateral raise, drop set torture! X2 sets,
10Kg plates, then 5Kg plates, then 2.5Kg plates, then 1.25Kg plates and then resistance bands.

Finished off with pressing 2x 10kg plates overhead, didn't count reps.


I'm so unsatisifed with today, might hit deadlifts early tomorrow morning.
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Re: Rossco's powerlifting journal

Postby vegan_rossco » Thu Aug 06, 2015 9:36 am

I barely slept and was sore all over... But I trained deadlifts outside in the rain this morning totally fasted (coffee only)

After warming up and a little mobility work

90Kg (198lbs) x 8 reps
110Kg (242lbs) x 5 reps
110Kg x 5 reps
120Kg (264lbs) x 5 reps
120Kg x 5 reps
130Kg (286lbs) x 5 reps

Seeing stars at this point.

140Kg (308lbs) x 4 reps.
Desperately tried to get the 5th but I was hitching like mad and getting dizzy.

Called it off here, needed to eat.

Squats on Saturday hopefully
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