cookie's powerlifting and golf log - Page 6

Floorpress medium band 2
5x95
3x115
3x135
155
165miss
160
165 (363.7)

Bench with no arch bar hanging in ropes
8x55
6x75
6x85
5x95
105miss
5x90

Slightly Incline Tate press http://www.youtube.com/watch?v=MJJwv...eature=related
12x15
12x17,5
12x20
10x22,5

Side laterels
3x10x12,5

Facepulls
15x30
10x35
15x35

Machine shrugs
15x115
15x125
15x135

Hammercurls
12x15
12x15

Quote

09-07-2008 , 09:42 AM

#127

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

friday
strong band squat box + foam + 15 + 10 bumper plates
80
90
100
110
120
125

DL on low box bar on blocks dual strong band
70
90
90
100
100
100

Reverse Hypers
10x30
3x10x40

T-bar Rows
6x60 70 80 90

abs

Sunday
speed bench medium band
10x3x60

Bench with no arch bar hanging in ropes
6x55 65 75 85 95
1x105

Tate press
13x20
12x22,5
12x25
7x27,5

Pull to chest
12x60 70 75

Hammercurls
3x12x15

Machine shrugs
3x12x135

Quote

10-14-2008 , 06:01 PM

#128

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Time to update, yes Im way way way bored...

Monday 8/9-08
GM: 5x6x60
GHR band tension:
6xsuper mini, mini, sm + m
4xsm + m
T-bar rows:
6x80, 90, 100, 110
Front squat high box
6x50, 80
squat high box
6x100, 120, 140, 1x170, 1x190miss
abs

Quote

10-14-2008 , 06:04 PM

#129

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

wed 10/9 08
bench 2 strong band + medium
3x125, 145, 165, 1x185, 1x195
floorpress
6x70 80 90
Tate press
10x20 25, 8x30, 20x20
Pull to chest
10x70 80, 7x85
hammercurls
2x15x15, 10x15
Machine shrugs
3x15xall

Quote

10-14-2008 , 06:06 PM

#130

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Friday 12/9/08
Squat fully equipped
180, 200, 205, 215, 225miss
No one under parrellel
GHR
2x7xmini band, 6xmini band, 6xme
abs sitting cable
10x35 45 55

Quote

10-14-2008 , 06:08 PM

#131

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Sunday 14/9 08
speed bench medium bands
9x3x65+band
floor press
6x75 85, 5x95
tate press
2x12x17,5
2x12x15+super mini band
pull to chest
10x80, 9x90, 5x95
face pulls
3x10x25
hammercurls
3x10x15
BB shrugs behind
10x40, 12x60, 10x70

Quote

10-14-2008 , 06:10 PM

#132

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

monday 15/9 08
Deadlift in 52 metal deadlifter
120, 140, 160, 180, 190PR, 200miss

Squat
2x5x60, 3x90, 1x120
45degree hypers medium band
4x10
Seated abs
10x50 60 70

C&J
1x80

Quote

10-14-2008 , 06:13 PM

#133

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

wed 17/9 08
bench
4x80, 1x90, 100
F6 42 shirt
150, 150, 160, 170, 180miss bottom, 180miss top
160.

BB rows
6x50 60 70 80 80
facepulls
12x25 25 35

Quote

10-14-2008 , 06:14 PM

#134

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Thursday 18/9 08
equiped squat
squat 2x1x205miss
No power in the legs.

Reverse hypers
4x8x30

abs seated
10x55 65, 16x75

Quote

10-14-2008 , 06:15 PM

#135

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Monday 22-9-08
bench
8x3x50+medium band

DL in 46 metal squatter
4x1x170

Quote

10-14-2008 , 06:18 PM

#136

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Wed 24/9 08
Bench f6 42
165miss, 1x160

DB ext rollevers band under box
8x15, 2x10x15, 6x15, 10x15

Straight pull to chest
10x60 70 75 85
Hammercurls
3x10x15
BB shrugs
10x50 80 80

Quote

10-14-2008 , 06:19 PM

#137

anklebreaker

Pooh-Bah

Join Date: Nov 2005 Posts: 4,551

cookie,

Can you address some of the PR stuff in the crossfit thread

Quote

10-14-2008 , 06:19 PM

#138

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Friday 26/9 08
Squat metal 48 fully equipped
3x175
2x185

Monday + wed
some light stuff

Quote

10-14-2008 , 06:21 PM

#139

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Meet JM (regionals) 4-10-08
Squat
190
205
220

All good

Bench
160
170
177,5 miss top

Deadlift
175
192.5 PR
200miss

Total 582,5 PR

Quote

10-14-2008 , 06:24 PM

#140

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Quote:

Originally Posted by anklebreaker

cookie,

Can you address some of the PR stuff in the crossfit thread

Ill post something there when Im done with my log updating :-)

Quote

10-14-2008 , 06:28 PM

#141

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Utterly wasted from the meet sunday...

Monday 6/10-08
squat with belt
5x80 90 100 110 2x120 5x100 100
GHR 6 6x5 6x10 6 6 6
R hypers
8x25 35 10x35
Decline pull to chest
10x50 50 13x50
Standign cable crunch with belt
10x70 12x80 10x90
Bulgarian deadlift, maybe, cant figure the name out...
20x60 60

I could barely walk for 3-4 days efter this WO

Last edited by cookie; 10-14-2008 at 06:36 PM.

Quote

10-14-2008 , 06:31 PM

#142

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

wed 8/10 08
ME bench + 26 kg chains
3x60 70 80 1x90 1x100 10x70
Need heavier chains, missing on the chest
Tbar rows
6x60 60 70 80 80
EZ french press
5x6x35
Hammercurls
3x10x15
side laterals
6x12, 5x12 8x12
BB shrugs
3x10x60

Quote

10-14-2008 , 06:33 PM

#143

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Sunday 12/10 08
speed bench medium bands
9x3x40
Tbar rows
2x6x60, 3x6x70
EZ french
6x35 40 45 45 40
incline db press
20x22, 12x22
side laterals
3x10x10
cable biceps preacher bench
22x25 12x35 7x35
BB shruggs
17x65 10x 85 85
Facepulls
10x 25 35 35

Quote

10-14-2008 , 06:35 PM

#144

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

monday 13/10 08
squat with belt
3x90 100 110 120 125 1x135
no belt 5x80 80
Speed DL
4x2x100
GHR 5x6xme
R hypers 3x10x35
abs standing cable with belt
12x75 10x85 85
Bulg deads
2x20x70

Quote

10-14-2008 , 07:06 PM

#145

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Tomorrow is going to be great fun, going in a very tight shirt and will be doing some board presses, I hope to press 200 kg if every thing goes well, I got meet in december, so I think it is far enough out that it will not effect the meet negatively, to much shirt bench tends to mess up my shoulders somewhat.

Im around 93 kg, I really need to be at 90 kg in the beginning of deember, but I think I should aim for the 1. of november to be at 90 so I have some time in equipment that fits the same as it will on meet day...

Quote

10-14-2008 , 11:10 PM

#146

ActionJeff

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 7,657

dunno if u've mentioned this, but what shirt do you lift with that you get that huge increase in cookie? and do you grip bench as wide raw as you do shirted in competition?

I'm thinking I'm going to hit up a competition at the latest next summer, probably sooner.

Quote

10-15-2008 , 12:11 AM

#147

Pumpui

banned

Join Date: Oct 2007 Posts: 1,517

hey cookie, as u know i dont understand kg's

how much is the bar in KG's(i know its 45lbs)

How much is it in LBS:

two 20's
+
two 10's
+
two 2.5's

Is it good repping that 6times with perfect form @ 65-68kg bodyweight after around 9weeks back in the gym?

i srsly dont understand my resulsts in stupid kg's, i alwyas had a bad bench when i was deadlifting 300's and squatting 300's and barbell rowing high 200's i never benched more than 195pounds 4times after like 3years

Quote

10-15-2008 , 05:24 AM

#148

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Quote:

Originally Posted by ActionJeff

Easiest way to go about it is to go to your closest PL gym and say you would like to get into competing.

The shirt takes time, and you have to start with a loose shirt.

@80ish BW i lifted in a 44 for my first meet. Now I have lifted in a 42 @99kg BW. Im aiming for a 40 @90kg bw for bext meet.

I usually lift comp grip when benching, except for speed day where 3 to 4 different grips are used.

I have short arms + a good arch which allows me to bench in a rather tight shirt.

The shirt I used for last meet was a F6 42

Quote

10-15-2008 , 11:00 PM

#149

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

F6 40 5 boards bench
3x200kg

Full story tomorrow

Quote

10-16-2008 , 06:52 AM

#150

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Wed 15/10 08
Bench
3x80
3x90
3x100
F6 40
5 boards
3x130 too light
3x160
3x185
3x200
3 boards
3x180
airboard
1x190

My left arm was pretty nymb at this point, and not to much feeling in my left hand...

EZ french press
6x30 40 50 10x40

Inc DB press
15x25
10x25

T-bar rows
8x55 6x70 5x85 6x95 10x95

BB Shrugs
7x70 10x100 12x100

Quote

Page 6 of 37

First

1 2 3 4 5 6 7 8 9 10 11 16 26

Last

Post Reply Subscribe

...

Page 6 of 37

First

1 2 3 4 5 6 7 8 9 10 11 16 26

Last