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cookie's powerlifting and golf log cookie's powerlifting and golf log

10-12-2016 , 04:06 PM
12/10/16

Bench
2x3x126 kg
2x2x140 kg <- was the plan, got 1,5 in the first set and just the eccentric in the second. I think it is some general fatigue, the 126 was easy. I think I will go down to just one heavier day on raw bench for the next cycle, especially if I go a little higher on speed day with cha's advise.

Bench, repout 100 kg
100 reps

Press behind neck 3x6x42,5

Rear Laterals Dumbell 3x10x12

Face Pulls 2x10x25

Deadlift
6x60
6x90
6x120 kg
3x150 kg
2x160 kg

Seated Row 2x6x65,70,75

Overhead EZ extensions 2x6xbar+25

EZ barbell Curl 2x6xbar+25

Reverse Wrist Curl 2x10x8

I got bench and DL videos, but running out of GB on the phone, real internet will be installed in 2 days.. 6 weeks with only internet from my phone will finally be over.
cookie's powerlifting and golf log Quote
10-13-2016 , 01:30 PM
Had a pretty great WO today testing cha speed bench, I clearly started too light, at some point I starting getting liftoff and used wrap, I think it was at 107,5 kg.

13/10/16

Bench

Benchpress Speed
3x80 2.26 sec
3x85 2.50 sec
3x95 2.94 sec
3x100 3.11 sec
3x105 3.65 sec
3x107,5 3.24 sec
3x110 3.97 sec
3x112,5 3.86 sec
3x115,5 3.93 sec
3x117,5 4.34 sec

CG Bench
2x6x100

Dumbell press 3x8x20

Cable Crossover 3x10x10

Dumbell shrugs 3x6x32

Squat
3x20
3x60
2x3x85
3x115
3x130
3x145
7x100

Lying Chest supported row 3x6x60

Alt grip Pull Downs 2x10x65

Robe Pushdown 2x10x65,60

Reverse Barbell Curl 2x10x32,5

Chrunches 2x10
cookie's powerlifting and golf log Quote
10-13-2016 , 01:56 PM
Also had this great brofood meal

Potatoes, bacon, onion, cream and chess + 300g meat

cookie's powerlifting and golf log Quote
10-14-2016 , 02:04 AM
Quote:
Originally Posted by cha59

You did GM those squats a bit. My coach's cue for that is "belly through" out of the bottom. Another cue is to push your back hard into the bar.
This worked wonders on yesterdays squat!
cookie's powerlifting and golf log Quote
10-14-2016 , 05:17 AM
From Wednesday



cookie's powerlifting and golf log Quote
10-14-2016 , 11:04 AM
Golf today, about 10 degrees celsius outside aka COLD, also 10 m/s wind, aka very windy. Front nine terrible, decent back nine.

cookie's powerlifting and golf log Quote
10-15-2016 , 11:09 AM
Quote:
Originally Posted by cookie
Had a pretty great WO today testing cha speed bench, I clearly started too light, at some point I starting getting liftoff and used wrap, I think it was at 107,5 kg.

13/10/16

Bench

Benchpress Speed
3x80 2.26 sec
3x85 2.50 sec
3x95 2.94 sec
3x100 3.11 sec
3x105 3.65 sec
3x107,5 3.24 sec
3x110 3.97 sec
3x112,5 3.86 sec
3x115,5 3.93 sec
3x117,5 4.34 sec


Quote:
Originally Posted by cookie
This worked wonders on yesterdays squat!


That DL, um, needs some work. When you set up, try to get your hips back farther, tighten your back and pull your shoulderblades down. Think about long arms and chest up. There's other stuff to work on eventually, but start with that. Keep posting vids of DLs.

The last bench video clearly shows how much power you're losing by your loose setup. You're strong enough to make that weight go up twice that fast if you set up tight.
cookie's powerlifting and golf log Quote
10-16-2016 , 02:15 PM
REVENGE OF THE DOUBLE TROUBLE!

16/10/16

Bench
3x110
1x130
2x140 rep PR
2x140
3x110
3x110
3x110

Extra wide super slow
3x6x75

Dumbell Pres
3x7x16

Smal Bænkpres
7x3x85

L row barbell
3x7x70

Deadlift
6x100
3x130
6x100
6x100

Hammer Curl
3x6x16

Wrist Curl
3x6x12

chrunches
2x10

Bench was rather easy today compared to failfest last week, videos later. Got 2 DL videos also, but wasn't feeling the DL. We had people over for brunch 11 - 15. 9 people + 4 kids average age 1 year.
cookie's powerlifting and golf log Quote
10-16-2016 , 03:06 PM
2x140 set 1, sorry for late start


2x140 set 2


I really, really need larger t-shirts
cookie's powerlifting and golf log Quote
10-17-2016 , 01:51 AM
cookie's powerlifting and golf log Quote
10-17-2016 , 02:52 AM
As promised deadlift videos



cookie's powerlifting and golf log Quote
10-17-2016 , 04:53 AM
Our kitten think it a parrot :-/

cookie's powerlifting and golf log Quote
10-17-2016 , 01:38 PM
17/10/16

Bench, pinky repout
16x97,5 kg

Bench, pinky reverse green bands
6x60
6x60
6x60
6x60
6x60
6x60

Barbell shrugs
10x60
10x70
10x80

Lateral Raises
10x10
10x10
10x10

Squat
5x110
5x120
5x120

Dumbell row
10x30
10x30
10x30

Facepulls
10x20
10x20
10x20

Bent over Lat raises
10x6
10x6
10x6

Dips
10
10
10

No videos today, got a kid to give me pointers on my squatting, he is competing at RAW European championship next year. I think I peaked out at 3x145 in the squat, so rebuilding with 5 reps.
cookie's powerlifting and golf log Quote
10-18-2016 , 12:56 PM
18/10/16

DB bench Pres
15x20
15x20

Incline Dumbell Pres
15x16
15x16

Press behind neck
15x30
15x30

Pulldown to neck
15x25
15x25

Pulldown to chest
15x40
15x40

Hyperextension
15xme
15xme

Rope pushdown
15x30
15x30

Cable Biceps curl
15x20
15x20

Reverse BB Curl
15x20
15x20

Chrunches
15
15

Sumo DL
5x3x60
3x2x100

Good BB day, that wasn't even BB since it was far from failure. Durdled with some DL in the end since I had leftover time
cookie's powerlifting and golf log Quote
10-19-2016 , 03:04 PM
19/10/16

Bench
6x50
8x50
5x80
5x80
3x100
2x120

Super Katana scoop 46
3x212,5 airboard
3x212,5 airboard
3x212,5 airboard
3x212,5 airboard
3x212,5 chest
1x230 about 1 inch airboard
Nx245, could press it, could barely get it to touch, I was fried from the triple.

CG bench
3x112,5
3x112,5
3x112,5
3x112,5
3x112,5

Ran out of time. The above took close to 2 hours. Yay shirted training, also talked way too much.

First set air board was about 4-5 inches above chest, 4th set about 2 inches. Last set I went for the yolo triple on chest and got it. Last rep was ugly as ****, basicly dropped it on my stomach, pushed it towards my head with leg drive, and got it up.

Didn't film anything, since I figured it would be boring, but I would have loved to have a video of the 3x212,5 to the chest.
cookie's powerlifting and golf log Quote
10-20-2016 , 02:09 PM
20/10/16

Speed bench
3x80 2.63 s
3x100 3.86 s
3x100 N/A
3x100 3.23 s
3x102,5 2.93 s
3x107,5 3.43 s
3x112,5 3.81 s
3x115 4.28 s
3x110 4.54 s
3x100 3.42 s

Staggered Bench
6-6-6-6-6 x 90-80-70-60-50

Chest supported row
6x30
6x30

Lateral Raises
6x12
6x12

Tate press
6x16
6x16

Barbell Biceps curl
6x40
6x40

Reverse wrist curl
6x8
6x8

Chrunches
10
10

I was a bit worn out before the WO, but made the best of it. I will get some films of speed bench next week.

Didn't have time for squat or DL. Might go a 6th day tomorrow to get some leg work in.
cookie's powerlifting and golf log Quote
10-20-2016 , 03:05 PM
cookie's powerlifting and golf log Quote
10-21-2016 , 12:44 PM
21/10/16

OH press
5x47,5
5x55
11x55 kg

Squat
3x50

Deadlift
5x105
5x121.50
8x137,5 kg

Squat
2x60
2x100

knee wraps
2x130
2x150
2x165
1x175 kg

Had to go to work so stopped there. I didn't feel like I got a lot of SQ and DL in this week so went for a 6th day. My knees did't feel great, so warmed up with DL, still wasn't great so found some knee wraps.
cookie's powerlifting and golf log Quote
10-22-2016 , 03:45 AM
****ed up camera placement on some of these. But some DL and squat from yesterday: I put the wraps on myself (very bad) until 150 when someone arrived who knew how to do it.



Fast forward a bit on this, forgot the belt.








cookie's powerlifting and golf log Quote
10-22-2016 , 05:47 PM
DL - Get your whole back tighter when you set up. Get your hips back farther when you set up. Finish the lift with your glutes - squeeze them and hold them at the top.
cookie's powerlifting and golf log Quote
10-23-2016 , 02:55 AM
Quote:
Originally Posted by cha59
DL - Get your whole back tighter when you set up. Get your hips back farther when you set up. Finish the lift with your glutes - squeeze them and hold them at the top.
DL - Get your whole back tighter when you set up: can you explain this a bit further?

Get your hips back farther when you set up do you have a pic or video of what it should look like?

Finish the lift with your glutes - squeeze them and hold them at the top.
I think I understand this part and will try to do it.
cookie's powerlifting and golf log Quote
10-23-2016 , 10:31 AM
23/10/16

Bench
3x110
3x132,5
3x132,5
1x147,5 PR!
0x147,5 fail
3x110 paused
3x110 paused
3x110 paused
3x110 paused
3x110 paused

Extra wide super slow
6x82,5
6x82,5
6x82,5

One arm Dumbell Pres
3x24
3x24
3x24
3x24
3x24
3x24

CG Bench
3x95
3x95
3x95
3x95
3x95
3x95

L row barbell
3x70
3x70
3x70
3x70
3x70
3x70

Deadlift
6x100
5x130

Belt
5x130
5x130

Sumo
3x100
2x130

Hammer Curl
6x18
6x18
6x18

Wrist Curl
6x14
6x14
6x14

chrunches
10
10
10

Took 2 hours and 45 mins.
cookie's powerlifting and golf log Quote
10-23-2016 , 10:47 AM
Quote:
Originally Posted by cookie
DL - Get your whole back tighter when you set up: can you explain this a bit further?

Get your hips back farther when you set up do you have a pic or video of what it should look like?

Finish the lift with your glutes - squeeze them and hold them at the top.
I think I understand this part and will try to do it.
Tighten your lats and think about trying to pull your shouldersblades down into your back pockets, but dont pin them towards each other like when you bench. Does that make sense?

Watch the difference between these two videos. Same weight, a few weeks apart. One was way harder than the other. Can you see why?

https://www.youtube.com/watch?v=T98pWi2fOx4

https://www.youtube.com/watch?v=fDhi4I2jkKU
cookie's powerlifting and golf log Quote
10-23-2016 , 11:46 AM
Quote:
Originally Posted by cha59
Tighten your lats and think about trying to pull your shouldersblades down into your back pockets, but dont pin them towards each other like when you bench. Does that make sense?

Watch the difference between these two videos. Same weight, a few weeks apart. One was way harder than the other. Can you see why?

https://www.youtube.com/watch?v=T98pWi2fOx4

https://www.youtube.com/watch?v=fDhi4I2jkKU
Watched them a couple of times, the only difference I can see is that you are a little more hunched over in the first video.

You explanation makes sense, I can try that.
cookie's powerlifting and golf log Quote
10-24-2016 , 01:06 PM
24/10/16

Bench, pinky
6x90
6x90
6x90
6x90
6x90
6x90

Bench, pinky green bands, repout
13x65 + bands

Barbell shrugs
8x90
8x90
8x90

Lateral Raises
8x12
8x12
8x12

Dumbell row
8x34
8x34
8x34

Facepulls
8x25
8x25
8x25

Bent over Lat raises
8x8
8x8
8x8

Front squat
5x40
5x40
3x50

Squat
5x80
5x92,5
5x110

Some shoulder issues today, so no dips, was tired so stopped squat at 110.

Last edited by cookie; 10-24-2016 at 01:24 PM.
cookie's powerlifting and golf log Quote

      
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