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Old 03-03-2013, 09:13 AM   #17
LtL
LtL
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Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 11,953
Training Exp: 5 years
Training Type: Powerlifting
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Thanks guys.

Today's session:

Foam roll and stretch for around 10 minutes

Cambered bar squat
Bar x 10
60kgs x 6
100kgs x 3
140kgs x 1
Add belt
160kgs x 1
180kgs x 1
190kgs x 1
200kgs x 2 Was only planning 1 but the first was easy so I hit a second.
170kgs for 2 sets of 3

Bench
Bar x lots
60kgs x 5
80kgs x 5
100kgs x 3
115kgs x 8, 6, 5, 4

Leg Press
175kgs x 20
205kgs for 2 sets of 20

Standing DB OHP
22kgs x 12, 12, 5

Super mini band tricep pushdowns
2 sets of 30

Supersetted with curls
10kgs for 10 hammer curls and then 10 cross body curls

All of that took me around 2 hours. Squats went better than I had expected. I was pretty stiff from the reps on Thursday but I've had some decent sleep and the extended warm-up really helped. 180 felt ok. I got a bit forwards on the 190 but it was comfortable. 200 went really well on the first rep so rather than rack it and go for more weight, I just smashed out a second rep. My elbows are pretty sore right now so less weight and another rep works better I think. Bench went ok. Conditioning is letting me down here as all reps felt light Sticking on this weight next time and until I get 30 reps across the 4 sets.

Leg press was easier than after the rep squats so I added more weight and hit the 20s. Again once my conditioning for reps improves I expect to have plenty more weight on here. Shoulder pressing is really hard after the rep benches but I got a decent number of reps out. Finished with some arm work to get some blood through them and hopefully help my elbows, which it has.

Overall it's a solid start to my raw journey.
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