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Old 06-20-2012, 01:50 PM   #29
Hazzard
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Join Date: Aug 2011
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Training Type: Powerlifting
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Thank you very much guys. Faz - yeah, I did speed pulls with bands (okay, band) at the start of the log!

19/06/12

Bench Press (all sets done with suicide grip)
20x10x2 sets
35x5x2 sets
50x3x2 sets
60x3
70x3
60x3x4 sets

Slingshot Bench Press
70x5
80x3
90x3
100x3

Using the suicide grip made a hell of a difference. And, while my shoulder still felt kinda tight and crunchy as the bar got heavier, it was still nice to shift slightly more weight. Getting there, slowly but surely. Only one more bench session before my appointment, woot!

One-Handed Hammer Strength Push Press
10x10
20x5
30x5
40x5
50x3
60x3
65x1
60x5>40x7>20x15

Lots of fun. Felt pretty strong on this and lifted a fairly solid weight even though it's on using the arm of a chest press machine so stability isn't really a problem. Still, 65kg overhead with my left arm? Not bad.

Cable Flyes
Left arm
5x15
6x12
7x12
Right arm
1x20
2x20
3x20

Power Shrug
60x5x2 sets
100x5
140x3
180x3
220x3
260x3
260x10x3 sets

After trying shrugs last week and deciding my shoulder doesn't really agree with the time under tension used during them I thought I'd try power shrugs, stopping in the rack each time to lessen the time holding the weight. Worked up to 260 and, based on how my shoulder felt, decided to stop there and bust out some high rep sets. Felt good and my traps are on fire today.

V-Bar Pull-Down
30x12
40x10
50x5
40x9
40x7
40x6>30x7>20x8>10x20

Hench triceps.

20/06/12

In between fannying around with Al's bench shirt and keeping him alive I bashed out some box squats.

Wide Stance Al-Parallel Box Squat
20x10
60x5x2 sets
100x3x2 sets
140x3
180x3
210x3
230x3

These were AWESOME. Felt strong, powerful in my hips (awwww yeeeeeah) and confident with the weight when I was in position to squat it... which is why I stopped at 230. Shuffling out of the rack with over 500lbs on my back to twitch my feet out so they sat in a wide/sumo stance was not fun times.

Regular Stance Al-Parallel Box Squat
250x2
260x1
270x1

So I decided to hit a few regular stance where I was much more confident. Still, with this much weight on my back I felt a little shaky and couldn't get the 270 up so Al, Dan (from the pose-off) and another dude at the gym kept me alive. I've done 275kg on this before, but I wasn't too bothered being how much I'd fried my hips on the wide stance work.

Wide Stance Al-Parallel Box Squat
200x20

So I decided finishing on this would be an awesome idea. CHRIST. My adductors felt like they were on fire when I stopped.

Cable Row
60x15
80x15
100x10
90x12

EZ-Bar Strict Curl
20x8
30x5
40x3
47.5x1
55x1
60x0
27.5x20

After reading about lifting standards and there being a curl in ye olden powerlifting I thought I'd give it a go - using an EZ-Bar and with my back against the wall. Think I did okay considering. Then got rid of the big plates and threw the remaining shrapnel back on the bar. Finito.
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