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Helpful ReplyHot!Toolmonkey - Masters Powerlfting trained by the OX

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TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/04 17:20:25 (permalink)
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Week 3 session 2
 
Bench 

Bench
10 x bar
5 x 65
5 x 75
5 x 85
5 x 95
5 x 105
13 x 117.5
 
4" pin press
5 x 130
5 x 130
5 x 130
 
Paused Bench
5 x 95
5 x 95
5 x 95
 
CGBP
12 x 70
12 x 70
12 x 70
 
Lateral dumbbell raise
10 x 14 per arm
10 x 14 per arm
10 x 14 per arm
 
Tricep pressdown
10 x 59
10 x 59
10 x 59

 



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TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/04 17:22:04 (permalink)
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Week 3 session 3
 
Deadlift 
 
More hospital trips and more tiredness, doing the minimum required at the moment
 
Deadlift
60 x 5
80 x 5
110 x 5
130 x 5
150 x 5
182.5 x 13
 
18" Rack pull
202.5 x 5
202.5 x 5
202.5 x 5
 
Paused deadlift
120 x 5
120 x 5
120 x 5
 

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/05 20:18:43 (permalink)
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Week 4 session 1
 
Had to rearrange my sessions to catch up on missing deadlifts last Friday, did them on Monday, will squat tomorrow and deadlift on Saturday then back to normal days.
 
Bench 

Bench
10 x bar
5 x 65
5 x 75
5 x 85
5 x 95
5 x 105
12 x 120
 
4" pin press
5 x 132.5
5 x 132.5
5 x 132.25
 
Paused Bench
5 x 97.5
5 x 97.5
5 x 97.5
 
CGBP
12 x 72.5
12 x 72.5
12 x 72.5

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/10 10:20:05 (permalink)
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Week 4 session 2
 
Squat 
 
Minimum done again. 172.5kg set was awesome though, the easiest 12 reps I've done so far, pretty done in after that though. Cold is lingering and tiredness is killing me.
 
Squat
10 x bar
5 x 60
5 x 100
5 x 110
5 x 120
5 x 130
5 x 140
12 x 172.5
 
Paused squat
5 x 140
5 x 140
5 x 140
 
Front squat
8 x 87.5
8 x 87.5
8 x 87.5

 



dirtyvest
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/10 16:22:04 (permalink)
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That's a lot of reps on 172.5

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TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/12 13:40:04 (permalink)
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dirtyvest
That's a lot of reps on 172.5


 
It is, quite happy at fact reps drop down to 3's now 

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/12 13:41:43 (permalink)
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Week 4 session 4
 
Deadlift 
 
All moving well and with relative ease. Set of 12 was easy enough. 

Deadlift
70 x 5
100 x 5
120 x 5
140 x 5
160 x 5
187.5 x 12
 
18" Rack pull
207.5 x 5
207.5 x 5
207.5 x 5
 
Paused deadlift
122.5 x 5
122.5 x 5
122.5 x 5

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/14 20:17:37 (permalink)
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Week 5 session 1
 
So so session, max reps I'm calling 8 reps, 30 second pause to get the other 2, can't justify calling that 10.
 
Paused 120 were flying though.

Bench 

Bench
10 x bar
3 x 70
3 x 80
3 x 90
3 x 100
3 x 110
8 x 125, pause 2 x 125
 
4" pin press
3 x 137.5
3 x 137.5
3 x 137.5
 
Paused Bench
3 x 100
3 x 100
3 x 100
1 x 120
1 x 120
1 x 120
 
CGBP
12 x 75
12 x 75
12 x 75
post edited by TOOLMONKEY - 2018/12/14 20:21:05

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/14 20:20:42 (permalink)
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Week 5 session 2
 
Squat 
 
Terrible, only 7 at 182.5, should have got 9, 5 were easy, after that could barely feel my legs.
 
Squat
10 x bar
3 x 60
3 x 100
3 x 110
3 x 120
3 x 130
3 x 140
7 x 182.5
 
Paused squat
3 x 147.5
3 x 147.5
3 x 147.5
1 x 160
1 x 160
1 x 160
 
Front squat
3 x 100
3 x 100
3 x 100

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/16 18:40:06 (permalink)
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Week 5 session 3
 
Deadlift 
 
Given the pump that was squats on Friday, I wasn't expecting much today.
 
How wrong, max reps moved better than they ever have at that weight, only stopped due to shortness of breath because of this chuffing cold. More reps there most definitely. Ending the week on a positive.

Deadlift
60 x 3
90 x 3
120 x 3
150 x 3
180 x 3
197.5 x 10
 
18" Rack pull
217.5 x 3
217.5 x 3
217.5 x 3
 
Paused deadlift
130 x 3
130 x 3
130 x 3

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/16 18:48:19 (permalink)
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I've already sorted my lifts out for the comp in terms on % of 1 rep max.
 
Don't wan't to leave this to the last minute.
 
First lift 90-92% depending on how things feel in the warm up
 
Second lift 95-98% again depending on how lift 1 goes
 
Third lift 100-103% dependent on lift 2
 
Main goal is qualification for British finals but I've got the total for that comfortably, 510kg.
 
Given this is my first comp it will be a marker for other comps to improve on.
 
630kg + I'd be happy with
 

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/23 16:49:35 (permalink)
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Week 6 session 1
 
Decent session overall, reps dropped by 1 on max reps, if i can keep it at 6 or above for the next 2 weeks ill be happy.

Bench 

Bench
10 x bar
3 x 70
3 x 80
3 x 90
3 x 100
3 x 110
7 x 127.5, pause 2 x 127.5
 
4" pin press
3 x 142.5
3 x 142.5
3 x 142.5
 
Paused Bench
3 x 102.5
3 x 102.5
3 x 102.5
1 x 122.5
1 x 122.5
1 x 122.5
 
CGBP
12 x 77.5
12 x 77.5
12 x 77.5

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/23 16:51:10 (permalink)
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Week 6 session 2
 
Squat 
 
Felt better than last week, still only 7 reps but at least i didn't drop any more.
 
Squat
10 x bar
3 x 60
3 x 100
3 x 110
3 x 120
3 x 130
3 x 140
7 x 185
 
Paused squat
3 x 150
3 x 150
3 x 150
 
Front squat
3 x 102.5
3 x 102.5
3 x 102.5

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/12/23 16:53:01 (permalink)
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Week 6 session 3
 
Deadlift 
 
The one lift that seems to going well, that's a rep PB at that weight, felt strong all the way through and all moved quickly.

Deadlift
60 x 3
90 x 3
120 x 3
150 x 3
180 x 3
205 x 9
 
18" Rack pull
230 x 3
230 x 3
230 x 3
 
Paused deadlift
135 x 3
135 x 3
135 x 3

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2019/01/01 20:48:24 (permalink)
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Week 7 session 1
 
So so, pin press wasn't going anywhere after the first set so had to drop weight.

Bench 

Bench
10 x bar
3 x 70
3 x 80
3 x 90
3 x 100
3 x 110
7 x 130
 
4" pin press
3 x 147.5
3 x 130
3 x 130
 
Paused Bench
3 x 105
3 x 105
3 x 105
1 x 125
1 x 125
1 x 125
 
CGBP
12 x 80
12 x 80
12 x 80

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2019/01/01 20:50:55 (permalink)
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Week 7 session 2
 
Squats definitely not going as well as I'd hoped.
 
Squat
10 x bar
3 x 60
3 x 100
3 x 120
3 x 120
3 x 140
3 x 160
6 x 187.5
 
Paused squat
3 x 150
3 x 150
3 x 150
 
Front squat
3 x 105
3 x 105
3 x 105

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2019/01/01 20:52:53 (permalink)
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Week 7 session 3
 
Dropped a few reps on the top set. Still a weight rep PB, rack pulls moving well to, another PB.

Deadlift
70 x 3
100 x 3
130 x 3
160 x 3
190 x 3
210 x 6
 
18" Rack pull
235 x 3
235 x 3
235 x 3
 
Paused deadlift
140 x 3
140 x 3
140 x 3

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2019/01/02 23:09:12 (permalink)
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Week 8 session 1
 
Managed to pick up a rep on the top set, happy enough.

Squat
3 x 60
3 x 100
3 x 120
3 x 140
3 x 160
7 x 190
 
Paused squat
3 x 152.5
3 x 152.5
3 x 152.5
 
Front squat
3 x 105
3 x 105
3 x 105

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2019/01/03 23:09:37 (permalink)
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Week 8 session 2
 
Good session all felt strong.

Bench 

Bench
3 x 70
3 x 80
3 x 90
3 x 105
3 x 115
7 x 132.5, 30 second pause 2 x 132.5

4" pin press
3 x 132.5
3 x 132.5
3 x 132.5
 
Paused Bench
3 x 107.5
3 x 107.5
3 x 107.5
1 x 127.5
1 x 127.5
1 x 127.5
 
CGBP
12 x 82.5
12 x 82.5
8 x 82.5

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2019/01/04 22:36:30 (permalink)
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eek 8 session 3
 
Weight Rep PB on top set, missed seventh rep twice, just at knees but couldn't get hips through.
 
Next week all drops down to 2 reps, 4 weeks to go and should have some reasonable numbers, nothing mega but all PB's I think.

Deadlift
70 x 3
100 x 3
130 x 3
160 x 3
190 x 3
212.5 x 6
 
18" Rack pull
235 x 3
235 x 3
235 x 3
 
Paused deadlift
140 x 3
140 x 3
140 x 3

 



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