Weight class: 75kg
Comp pbs: 215/110/205/525
Cheers!
Powerlifting Journal
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Powerlifting Journal
by JohnC on Tue Apr 21, 2009 6:26 pm
Thought I should get back to posting this up again
Weight class: 75kg
Comp pbs: 215/110/205/525
Cheers!
Weight class: 75kg
Comp pbs: 215/110/205/525
Cheers!
- JohnC
- Regular Contributor
- Posts: 196
- Joined: Thu Apr 24, 2008 3:24 pm
Re: Powerlifting Journal
by kp1512 on Tue Apr 21, 2009 6:30 pm
aint seen you about much JohnC - all ok?
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Re: Powerlifting Journal
by JohnC on Tue Apr 21, 2009 6:31 pm
Tuesday 14th April
Rall's Gym, Leeds
Bench
20kg x 20
50kg x 8
62.5kg x 5
67.5kg x 5
72.5kg x 9
DB Floor Press
15kg x 10
20kg x 10
24kg x 9
DB Rows
10kg x 10l, 10r
16kg x 20l, 20r
20kg x 20l, 20r
DB External Rotations
2.5kg x 8l, 8r
2.5kg x 8l, 8r
Rall's Gym, Leeds
Bench
20kg x 20
50kg x 8
62.5kg x 5
67.5kg x 5
72.5kg x 9
DB Floor Press
15kg x 10
20kg x 10
24kg x 9
DB Rows
10kg x 10l, 10r
16kg x 20l, 20r
20kg x 20l, 20r
DB External Rotations
2.5kg x 8l, 8r
2.5kg x 8l, 8r
- JohnC
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- Posts: 196
- Joined: Thu Apr 24, 2008 3:24 pm
Re: Powerlifting Journal
by JohnC on Tue Apr 21, 2009 6:34 pm
Yes all is well, I've been training as usual but been slacking off with posting this online. =)kp1512 wrote:aint seen you about much JohnC - all ok?
Wednesday 15th April
Rall's Gym, Leeds
Squat
80kg x 5
100kg x 5
wraps on
120kg x 5
130kg x 5
Block deadlifts
70kg x 5
100kg x 3
120kg x 3
140kg x 3
- JohnC
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Re: Powerlifting Journal
by JohnC on Tue Apr 21, 2009 6:36 pm
Friday 17th April
Rall's Gym, Leeds
Military press
20kg x 10
30kg x 5
37.5kg x 5
42.5kg x 5
47.5kg x 5
Flat DB press
16kg x 8
22kg x 8
22kg x 8
Low cable rows
Level 5 x 8
Level 6 x 8
Level 7 x 8
Level 8 x 8
Level 8 x 12
Rall's Gym, Leeds
Military press
20kg x 10
30kg x 5
37.5kg x 5
42.5kg x 5
47.5kg x 5
Flat DB press
16kg x 8
22kg x 8
22kg x 8
Low cable rows
Level 5 x 8
Level 6 x 8
Level 7 x 8
Level 8 x 8
Level 8 x 12
Last edited by JohnC on Tue Apr 21, 2009 6:40 pm, edited 1 time in total.
- JohnC
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Re: Powerlifting Journal
by JohnC on Tue Apr 21, 2009 6:40 pm
Monday 20th April
Rall's Gym, Leeds
Bench
50kg x 8
60kg x 5
70kg x 3
77.5kg x 7
3 boards
90kg x 3
shirt on
105kg x 1
115kg x 1
125kg x 1
135kg x 1 [PB]
DB Rows
10kg x 10l, 10r
16kg x 10l, 10r
22kg x 20l, 20r
Band external rotations
Mini x 8l, 8r
Mini x 8l, 8r
Rall's Gym, Leeds
Bench
50kg x 8
60kg x 5
70kg x 3
77.5kg x 7
3 boards
90kg x 3
shirt on
105kg x 1
115kg x 1
125kg x 1
135kg x 1 [PB]
DB Rows
10kg x 10l, 10r
16kg x 10l, 10r
22kg x 20l, 20r
Band external rotations
Mini x 8l, 8r
Mini x 8l, 8r
- JohnC
- Regular Contributor
- Posts: 196
- Joined: Thu Apr 24, 2008 3:24 pm
Re: Powerlifting Journal
by Flash Sketcha on Tue Apr 21, 2009 6:56 pm
some good sessions here john, completly shocked to see your journal being updated! Thought i must have been asleep for a few years and just woken up lol
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Re: Powerlifting Journal
by cleaver on Tue Apr 21, 2009 7:08 pm
Your bench has got pretty meaty. Monster PB in your next comp. 
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.
"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
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Re: Powerlifting Journal
by JohnC on Mon Jun 08, 2009 10:16 pm
Doh - I did it again and didn't post my journal for ages.
Today's session was good:
Bench
60kg x 5
70kg x 5
80kg x 3
3 board
95kg x 3
105kg x 1
shirt on
2 board
110kg x 1
1 board
115kg x 1
120kg x 1 [PB]
Pleased with this PB - it was easy. Left it there after low volume so I'm fresh for the touch work in the coming weeks.
Decline bench
60kg x 5
70kg x 5
60kg x 10
DB Rows
16kg x 8l, 8r
26kg x 8l, 8r
26kg x 8l, 8r
26kg x 8l, 8r
Band external rotations
Mini x 8l, 8r
Mini x 8l, 8r
Mini x 8l, 8r
Today's session was good:
Bench
60kg x 5
70kg x 5
80kg x 3
3 board
95kg x 3
105kg x 1
shirt on
2 board
110kg x 1
1 board
115kg x 1
120kg x 1 [PB]
Pleased with this PB - it was easy. Left it there after low volume so I'm fresh for the touch work in the coming weeks.
Decline bench
60kg x 5
70kg x 5
60kg x 10
DB Rows
16kg x 8l, 8r
26kg x 8l, 8r
26kg x 8l, 8r
26kg x 8l, 8r
Band external rotations
Mini x 8l, 8r
Mini x 8l, 8r
Mini x 8l, 8r
- JohnC
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- Posts: 196
- Joined: Thu Apr 24, 2008 3:24 pm
Re: Powerlifting Journal
by burningnun on Tue Jun 09, 2009 9:17 pm
Bench looks good mate. It looks like you're getting plenty out of that shirt
82.5 kg powerlifter
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Re: Powerlifting Journal
by JohnC on Tue Aug 04, 2009 12:42 pm
Thought this session was worth posting.
Monday 3rd August
Rall's gym, Leeds
Bench
60kg x 5
70kg x 5
80kg x 3
90kg x 3
3 board
100kg x 3
shirt on
120kg x 2
130kg x 2
140kg x 1
145kg x 1 PB
150kg x 1 PB
Boom, 10kg PB and 15kg PB going back 2 weeks Made some adjustments (grip width, shirt adjustments) and they've made a nice improvement.
I'd like to think I could keep up with my journal but history suggests I really won't.
Monday 3rd August
Rall's gym, Leeds
Bench
60kg x 5
70kg x 5
80kg x 3
90kg x 3
3 board
100kg x 3
shirt on
120kg x 2
130kg x 2
140kg x 1
145kg x 1 PB
150kg x 1 PB
Boom, 10kg PB and 15kg PB going back 2 weeks
Made some adjustments (grip width, shirt adjustments) and they've made a nice improvement.I'd like to think I could keep up with my journal but history suggests I really won't.
- JohnC
- Regular Contributor
- Posts: 196
- Joined: Thu Apr 24, 2008 3:24 pm
Re: Powerlifting Journal
by Rilla on Tue Aug 04, 2009 5:35 pm
JohnC wrote:I'd like to think I could keep up with my journal but history suggests I really won't.
LOL!
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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