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Old 20-03-16, 13:54   #21
The C Kid
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Training Session 38 - PLC Strength Cycle Week 2 Day 2 - 18/3/2016

A. Competition Bench:
Bar x 10/ 40 x 8/ 45 x 8/ 52.5 x 5
60kg x 3 x 5 (75%)
52.5kg x 12 (1 x AMRAP 65%)

B. Feet-up Bench:
60kg x 7/6/5 (3 x AMRAP 75%)

C. Spoto Press:
52.5kg x 6 x 3 (65%)

D1. Skullcrushers: 20kg x 12/ 22.5kg x 10/ 22.5kg x 8/ 25kg x 6/ 27.5kg x 5
D2. Seated Arnold Press: 7.5kg x 12 x 4

E1. DB Flys: 7.5kg x 10 }
E2. BB Row: 45kg x 10 } x 4

Much better this week, didn't feel as completely wrecked after it.

Training Session 39 - PLC Strength Cycle Week 2 Day 3 - 19/3/2016

A. Competition Squat (LB): Bar x 10/60 x 5/80 x 5 (WU)
87.5kg x 10 x 3 (65%)

B. High Bar Squat:
95kg x 8 x 2 (70%)

C. Pause Squat:
80kg x 10 x 3 (60%)

D. Deadlift:
60kg x 5/80kg x5/100kg x 3 (WU)
120kg x 2 x 10 (75% EMOM)

E1. GHRs: BW x 10 }
E2. Back Raises: BW x 10} x 4
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Old 27-03-16, 20:57   #22
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Training Session 40 - PLC Strength Cycle Week 2 Day 4 - 21/3/2016

A. Competition Bench:
Bar x 10/ 40 x 8/ 45 x 6/ 55 x 5
65kg x 3
67.5kg x 2 x 4 (85%)
52.5kg x 12/11 (2 x AMRAP 65%)

B. Pause Incline Bench:
60kg x 3 x 4

C1. Pin Press: 50kg x 10/ 52.5kg x 8/ 55kg x 6/ 57.5kg x 5
C2. DB Skullcrushers: 7.5kg x 12/10/10/10

Was in a rush so didn't get through the other assistance work. Bench continues to be really poor and every rep seems difficult. Trying to really concentrate on technique the next few sessions. Picked up a few pointers so going to work on a few things.

Training Session 41 - PLC Strength Cycle Week 3 Day 1 - 23/3/2016

A. Deadlift:
SLDL Bar x 10/ 60 x 5/ 80 x 5/ 100 x 3 (WU)
105kg x 12 x 3 (65%)

B. Block Pulls:
112.5kg x 8 x 2 (65%)

C. Snatch Grip Block Pulls: 60 x 3 (WU)
90kg x 10 x 3 (55%)

D. Front Squat:
60 X 3 (WU)
65kg x 8 x 5

E. Pull Ups:
BW x 3 x 7
BW x 2 x 5 (EMOM)

Deadlifts for reps are f*cking horrible. Was wrecked by the pull-ups and couldn't get through 3 x 10 so did sets of 2 to finish the 30 reps.

Training Session 42 - PLC Strength Cycle Week 3 Day 2 - 24/3/2016

A. Competition Bench: Bar x 10/ 40 x 8/ 47.5 x 8/ 55 x 5
65kg x 3 x 5 (80%)
50kg x 16/12 (2 x AMRAP 60%)

B. Feet-up Bench:
55kg x 7/7 (2 x AMRAP 70%)

C. Spoto Press:
55kg x 6 x 3 (65%)

D1. DB Flys: 7.5kg x 10 }
D2. BB Row: 50kg x 10 } x 3

Again was in a rush, and missed some of the assistance work. Need to cut this out this week, and make sure i get through everything. Will try and make up a few of the bits i've missed this week.
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Old 28-03-16, 18:16   #23
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Training Session 43 - PLC Strength Cycle Week 3 Day 3 - 25/3/2016

A. Competition Squat (LB): Bar x 10/60 x 5/80 x 5 (WU)
100kg x 2 x 5 (75%)

B. High Bar Squat:
105kg x 3 x 2 (80%)

C. Pause Squat:
90kg x 6 x 2 (70%)

D. Deadlift:
60kg x 5/80kg x5/100kg x 3/ 120kg x 2 (WU)
130kg x 2 x 10 (80% EMOM)

E1. GHRs: BW x 10 }
E2. Back Raises: BW x 10} x 4

Training Session 44 - PLC Strength Cycle Week 3 Day 4 - 28/3/2016

A. Competition Bench:
Bar x 10/ 40 x 8/ 47.5 x 8/ 55 x 5/60 x 3 (WU)
65kg x 3 x 5 (80%)
55kg x 15/12 (2 x AMRAP 70%)

B. Pause Incline Bench: Bar x 8/ 40 x 3/ 50 x 3 (WU)
65kg x 3
60kg x 3 x 3

Was meant to be 3 sets of 65kg but first set felt really tough and unsteady, and wanted to concentrate on technique somewhat, so dropped back and did 3 sets of 60kg.

C1. Pin Press: 52.5kg x 10/ 55kg x 8/ 57.5kg x 6/ 60kg x 5
C2. DB Skullcrushers: 7.5kg x 12/10/9/8/8

D. Military Press: Bar x 10
25kg x 12/12/9/8/8

On the whole, apart from the incline pauses which i find really tough, bench felt much better today. Technique tips have definitely helped and feel my set up is a lot more solid now and I'm actually getting some leg drive.
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Old 29-04-16, 02:04   #24
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Must update this in the next few days when I get a chance.

Things are a bit all over the place at the moment training wise, i've just moved out to Saudi Arabia so hoping to get into a routine as quick as I can out here. Gym on the compound looks great so should be no excuse to get some work done.
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Old 09-07-16, 16:05   #25
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Ok, getting this back on track. I've moved out to Saudi Arabia for work and really enjoying the healthy lifestyle so far.

Gym on the compound is fine, apart from only having one dodgy squat rack, but we're making it work. I'm a bit behind where I'd have liked to be at this stage of the year, but understandable given the move abroad.

I'm coming to the end of a powerlifting cycle and plan to test in six weeks before I head back to Ireland for a week. I've also been trying to get in some more cardio and mobility sessions alongside it as well as plenty of tanning by the pool.

Training Session 82 - PLC Strength Cycle Week 10 Day 1 - 09/07/2016

A. Deadlift:
SLDL Bar x 10/ 60 x 5/ 80 x 5/ 100 x 3/ 120 x 3/ 140 x 2
150kg x 2 (92.5%)
150kg x 1
152.5kg x 1 (95%)
152.5kg x 1 (95% AMRAP)
152.5kg x F (Was disappointed that I lost my rhythm on the AMRAP as expected 2/3 so went again but got it all wrong.)
120kg x 3 (Not on the programme but just worked on some technique. Find it harder out here without coaches to check everything looks good)

B. Low Bar Squat:
Bar X 10/ 60 x 5/ 80 x 5 (WU)
100kg x 3 x 5 (70%)

C. Pull Ups:
BW x 4 x 4
BW x 2 x 4 (EMOM) (Pulls ups seem to be getting worse the last few weeks but might have just been wrecked after the DLs)
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Old 18-07-16, 17:35   #26
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Training Session 83 - PLC Strength Cycle Wk 10 Day 2 - 10/7/2016

A. Comp Bench: Bar x 10/ 40 x 8/ 50 x 6/ 60 x 5/ 70 x 3
72.5kg x 2 x 3 (85%)

B. CG Bench:
75kg x 2 x 2 (90%)

C. Spoto Press:
62.5kg x 6 x 3

D1. Dips BW x 60
D2. Pull ups BW x 31 (10 rounds)

E. Farmers Carries: 34kg DBs x 22 paces e/w x 6

Did a spin class on Monday, trying to keep the bodyfat down. Tough going with all the baklava and Arabic pastries over here.

Training Session 84 - PLC Strength Cycle Wk 10 Day 3 - 14/7/2016

A. Comp Squat (LB): Bar x 10/60 x 5/80 x 5/ 100 x 3 (WU)
115kg x 2 x 5 (75%)

B. High Bar Squat:
120kg x 3 x 2 (80%)
120kg x 1

C. Pause Squat:
100kg x 5 x 3 (70%)

D. Deadlift: 60kg x 5/80kg x5/100kg x 5/ 120kg x 3 (WU)
135kg x 1 x 5 (85%)

Everything felt heavy today, last set of HB should have been 3 too but was nothing there. Did sets of 5 for the pauses instead of 6s. Missed the bit of assistance work at the end too as was strapped for time. Felt pretty wrecked after long day at work.
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Old 18-07-16, 18:11   #27
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Played indoor 5 a side for an hour in the morning, and then did a light back and arms session in the afternoon. Just tried to keep everything slow and controlled.

Training Session 85 - Back/Biceps - 15/7/2016

A. Chest Supported Row: 16kg dbs x 8 x 4
B. Seal Row: 16kg dbs x 8 x 4
C. Serrano Row: BW x 10 x 4
D. Face Pull: 7.5kg x 12 x 4
E. Arch Good Mornings: 40kg x 10 x 4

F. Incline DB Curl: 8kg x 10 x 4
G. Preacher Curl: Bar + 5kg x 10 x 4
H. DB Curl: 6kg x 10 x 4
I. Cable Curl: 5kg x 12 x 4

Training Session 86 - PLC Strength Cycle Wk 10 Day 4 - 16/7/2016

A. Comp Bench: Bar x 10/ 40 x 8/ 50 x 6/60 x 5 (WU)
72.5kg x 3 x 3 (80%)
65kg x 3 x 5 (70%)

B. Pause Bench:
67.5kg x 5 x 3

C1. Pulldown: 17.5kg x 12 x 4
C2. DB Skullcrushers: 8kg x 12 x 4

D. Floor Press: 60kg x 8 x 3
E. DB Curl: 6kg x 12 x 3

Pauses were meant to be 3secs but I forgot and did 1 seconds. Sloppy. Haven't been able to pin press over here as don't have the equipment so have been floor pressing instead. Should have been the C part but squat rack was busy so did it last.

Training Session 87 - PLC Strength Cycle Week 11 Day 1 - 17/07/2016

A. Deadlift: SLDL Bar x 10/ 60 x 5/ 80 x 5/ 100 x 3
120kg x 2 x 5 (75%)

B. Block Pulls: 130kg x 5 x 3 (80%)

C. Snatch Grip BPs: 100kg x 6 x 3

B. Comp Squat (LB): Bar X 10/ 60 x 5/ 80 x 5 (WU)
110kg x 2 x 5 (75%)

C. Pull Ups:
BW x 4 x 4, BW x 3 x 1, BW x 2 x 2 (EMOM)

This session felt really good, best for a while. Hopefully can carry onto the next few weeks before testing.
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