Where Strength and Size are the only goals

Posts tagged “bent over row

February 2015 – 6th March 2015

Took a week off after the Welsh Championships and now started the next 8 weeks training leading to the BPO British. Still trying to train with The Pembrokeshire Powerlifters where I can as I get more from the sessions than when I’m on my own, but training almost always has to fit around my work & family commitments. For the next 8 weeks at least I’m loosely following Wendlers 5/3/1 for Powerlifting, with the last deload week leading to the British.

Got in a couple of sessions before starting the 8 week plan, Deadlifts with the Pembs boys with Chiropractors Nightmares, Bench session up to 120kg x5 and 140kg x4 (equipped) and Squats up to 200kg x3 (equipped), then backed off to 180 x6 (equipped, straps down). Then began with 3’s week + equipped singles.

Deadlift up to 170kg x3, then a single at 182.5kg – Was supposed to pull 197.5kg as well, but just wasn’t up to it and form was breaking down so left it and chased up with Good Mornings, Bent Over Rows and some abs

Bench up to 125kg x4 (raw), then equipped 140kg x4, and 152.5kg x3 (Was only supposed to be a single but was feeling strong so went for it!) – followed up with DB Bench, Press-ups, Chest Supported Rows and Rear Raises

Squats up to 170kg x3, then equipped 195kg and 215kg – Then Leg Press, Glute/Ham Raises and Captains Chair Knee Raises

Vids:

Chiropractors Nightmares 180kg x4

Squat 200kg x3, Squat 180kg x6, Squat 215kg

Bench 140kg x4, Bench 152.5kg x3

 

Advertisements

Monday 23rd June 2014

Deadlift 127.5kg x5, 145kg x3, 162.5kg x8

Good Mornings 45kg x10x10x10x10 (60s rest)

Bent Over Row 75kg x10x10x8, 70kg x8 – Lower back shot from last 2 movements, may replace these with T-Bar or Cable Row next session.

Lying Leg Curl (5) x11, (4) x11, (3) x11x10 (Superset with Ab Wheel) – Machine needs oiling, although added resistance was a challenge!

Ab Wheel x12x12x10x9 (Superset with Leg Curls)


Friday 9th May 2014

DB Pullover 40kg x12x12 (2 mins rest)

V Grip Pulldown (15) x9, (11) x12 (60s rest)

Bent Over Row 95kg x12, 80kg x11, 70kg x12x10 (30s)

Rack Pull 205kg x15

Standing 1-Arm DB External Rotation 7.5kg x20x17 (rest each side as long as it took to perform the set on opposite side)

Cuban Rotation 20kg EZ Bar x10, 10kg x15 (60s)

Pullovers feeling much better, slower and more controlled than with the 50’s last time. PR’d on the Rack Pull so a good day all round!

🙂 🙂 🙂


Thursday 1st May 2014

Cable Row 90kg x8x8x8x7 (90s rest)

V Grip Pulldown To Chest (15) x8, (11) x12 (60s rest)

Bent Over Row 92.5kg x14, 80kg x10, 70kg x11x8 (30s)

Shrugs (Explosive) 125kg x40 (20 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)

DB Shrugs (with 3s hold) 40kg x10x9 (90s rest)

Standing Calf Raise 120kg x11x8x8 (60s rest)

Leg Press Toe Press 210kg x12x11 (60s)

Seated Calf Raise 140kg x20, 160kg x10 (90s rest)

Squeezed in some extra things today as I won’t be back in the gym till Monday. Was a tough slog especially with yesterdays DOMS! I’m teaching Spin later as well so going to pay for it tomorrow! 😉


Friday 11th April 2014

DB Pullover 45kg x12x12 (2 mins rest)

V Grip Pulldown (14) x9, (11) x11 (60s rest)

Bent Over Row 92.5kg x12, 62.5kg x12x12x12 (30s)

Rack Pull (below knee) 160kg x11 – Felt really heavy again today, I think I’ve been doing too much recently, including my spin I trained 6 days last week. With a focus on back training I think it’s just taking it’s toll, so will ease back a bit and see if that helps.

G Row 47.5kg x5x3 (90s) – Bit weak from rack pulls and lower back was tight as hell so gave up on second set. Will drop back down to 40kg next time and try and focus on technique.


Thursday 4th April 2014

DB Pullover 45kg x12x9 (2 mins rest)

V Grip Pulldown (13) x9, (11) x11 (60s rest)

Bent Over Row 90kg x10, 60kg x12x12x12 (30s)

Power Cleans up to 100kg

Deadlift – Went for 160kg but it felt really heavy, think I overdid it on the leg press yesterday! dropped to 120kg and did 6 good reps instead.

G Row 42.5kg x5x5 (60s)

Still struggling on both Squat and Deadlift since coming back from illness, Bench is coming back nicely thankfully! This is partly due to lack of sleep recently, got a lot on at home, moving house etc, so I will keep it up best I can for now and just try and get to bed earlier!!!


Friday 28th March 2014

DB Pullover 42kg x12x12 (2 mins rest)

V Grip Pulldown 90kg x8, 75kg x8 (30s rest)

Bent Over Row 90kg x8, 60kg x12x12x8 (30s)

Power Cleans up to 100kg

Deadlift 160kg x3


Saturday 22nd March 2014

DB Bench 38kg x10x8x6x5 (60s rest)

Bent Over Row 60kg x12x12x12x12x12x12 (60s)

Cable Flyes 12.5kg x12x10x9x9 (60s)

Wide Grip Pulldown 60kg x12x10x7x7 (60s)

EZ Cable Curl 25kg x10x10, 20kg x10x10 – superset with Pushdowns 35kg x10x10x9, 30kg x7 (30s between supersets)


Monday 10th March 2014

Bench 120kg x5x5x6, then 100kg x5 (60s rest)

Chins x16x12x8 (after each bench set)

Machine Preacher Curls 20kg x7+3+1 RP (30s after last chin set)

Bent Over Row 80kg x12x11x9x7 (60s rest)

Squat 140kg x9


Wednesday 13th March 2013

Press 55kg x3, 62.5kg x3, 70kg x8+1+1 RP followed up with 10kg DB Lat Raises x12

Deadlift 160kg x3x3x3 – Form a little better than last week, lower back still rounding a little on the pull but felt better overall.

Speed Deadlift 130kg x3x3x3

Power Shrugs 102.5kg x5x5x5

Reverse-Grip Pulldown (14) x5x5x5

Stiff-Legged Deadlifts 120kg x5x5x5

Bent Over Row 90kg x5x5x5

Arched back Good Mornings 75kg x5x5x5