Thought I ought to start posting again 

Had a mare at the last competition in November – Couldn’t warm up properly as the warm up squat platforms were Olympic stations and so like an ice rinks which pretty much puts pay to a wide stance squat and the platform had a loose carpet on it so I was horribly unstable. Whole set up pissed me off and I was somewhat disappointed with the organisation When I wnet for my opener they'd misloaded teh bar adn I ended up waiting for ages whilst they sorted it out - I was so in teh worng frame of mind at this point I fucked up and ended up bombing all three squats - End of comp

Since then went to Dubai to celebrate my 50th and had a trip to Tokyo for work so been a bit busy.

Training wise we’ve been doing a lot of conditioning work 8-10 reps and lots of sets and only just started backing off from that and doing some heavy shit again. Anyway here’s last two weeks ish – If I’ve remembered properly …

Tuesday 3 January

CGBP With Green bands
65 x 3 x 1
75 x 3 x 1
85 x 3 x 1
105 x 3 x 1
95 x 3 x 4

Tricep DB Extensions
12 x 10 x 1
16 x 10 x 1
18 x 10 x 1

Tate Presses
16 x 10 x 1
18 x 10 x 1
20 x 10 x 1

Thursday 5 January

Deadlift from Knees
60 x 1 x 2
100 x 8 x 1
60 x 8 x 1
140 x 5 x 1
100 x 5 x 1
180 x 3 x 1
220 x 3 x 1
260 x 3 x 1

Standing on block
260 x 3 x 1
250 x 3 x 1

Abductors
120 x 10 x 3

Addutcors
120 x 10 x 3

Pull downs
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1
60 x 5 x 1
70 x 5 x 1

Iso rows
20 x 5 x 1
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1
60 x 5 x 1

Saturday 7 January

Bench Press
65 x 5 x 1
85 x 5 x 1
95 x 5 x 1
105 x 5 x 1
107.5 x 5 x 1

Incline BB Press
60 x 5 x 1
80 x 5 x 1
90 x 5 x 1
100 x 4 x 1

Decline BB Press
60 x 8 x 1
80 x 8 x 1
100 x 5 x 1

Shoulder Circuit
20 x 40 x 3

Lat raises - DBs - 50 reps target
8 x 30 x 1
5 x 20 x 1

Front raises - Disc - 25 reps target
15 x 25 x 1

Rear delts
45 x 10 x 3

Sunday 8 January

Box Squats
70 x 5 x 1
80 x 5 x 1
90 x 5 x 1
100 x 5 x 1
110 x 5 x 1
120 x 5 x 1
130 x 5 x 1
Suit bottoms (40) & wraps
150 x 3 x 1
160 x 3 x 1
170 x 3 x 1
Good Mornings
35 x 10 x 1
45 x 10 x 1
55 x 10 x 1
65 x 10 x 1

Sumo DLs
60 x 10 x 3

Reverse Hypers
15 x 10 x 3

Tuesday 10 January

CGBP With Blue bands - 3 board
60 x 3 x 1
80 x 3 x 1
100 x 3 x 1
110 x 3 x 1
110 x 3 x 1
120 x 3 x 1
125 x 3 x 1

Bench Press
100 x 3 x 1 – Quick Speed test

Tricep extensions with 10Kg chains
10 x 10 x 1 – i.e. 1 Chain
20 x 10 x 1 – I.e 2 chains
30 x 10 x 1 – 3 chains
40 x 5 x 1 – 4 chains – Assisted lol

Flys
110 x 10 x 1
130 x 10 x 1
150 x 10 x 1

Lateral / Front Raises
8 x 12 x 3
8 x 12 x 3

Rear delts with DBS
5 x 12 x 3

Sit ups
40 x 1

Thursday 12 January

Deficit deadlifts with chains- increased to 6 chains after 105Kg
65 x 5 x 1
105 x 3 x 1
125 x 3 x 1 – i.e 105Kg + 2 chains
145 x 3 x 1 – 3 chains
165 x 3 x 1 – 4 chains
185 x 3 x 1 – 5 chains
205 x 3 x 1 – 6 chains
Above + more weight
225 x 3 x 1
245 x 3 x 1
255 x 3 x 1

Sumo DLs
65 x 10 x 1
85 x 10 x 1
105 x 10 x 1

Reverse Hypers
20 x 10 x 1
30 x 10 x 1

Pull downs
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1
60 x 5 x 1

Iso rows
20 x 5 x 1
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1

Saturday 14 January

Bench Press reverse bands - Green & blue
125 x 3 x 1
165 x 3 x 1
175 x 3 x 1
185 x 3 x 1
190 x 3 x 1
Shirt on - katana
245 x 2 x 1
265 x 1 x 1
275 x 1 x 1

Inclines - Machine
40 x 5 x 1
80 x 5 x 1
120 x 3 x 1

Flys
130 x 10 x 1 – machine in llbs!
150 x 10 x 1
170 x 1 x 1



Sunday 15 January

Box Squats
80 x 5 x 2
Suit bottoms (40) - Chains after 2 plates
130 x 3 x 1 – 25Kg bar + 2 x 25Kg each side plus collars
170 x 3 x 1 – Above + 2 chains each side
Wraps - extra weight after 5 chains on
210 x 3 x 1 – 4 chains each side
230 x 3 x 1 – 5 chains each side
240 x 3 x 1 – Another 5Kg each side
250 x 3 x 1 - Ditto
260 x 3 x 1 - Ditto
280 x 3 x 1 – Another 10Kg each side – Bloody hard

Speed deadlifts
65 x 3 x 1
105 x 3 x 7
105 x 10 x 1

Adductors
130 x 10 x 1
140 x 10 x 1
150 x 10 x 1

Abductors
130 x 10 x 1
140 x 10 x 1
150 x 10 x 1
Sit ups - alternate leg
50 x 1 x 1

Oh and I should add I was so pissed of with the organisation I've decided to quit the BDFPA and try some other feds so the world is my oyster

Hey buddy, seems we're all creeping back here slowly, lol.

For a moment I misread your first post and as I was scrolling down was thinking 'fcuk, that's a helluva lot of volume for one workout....' - then i noticed that I was reading day three

Dtlv74 wrote:Hey buddy, seems we're all creeping back here slowly, lol.

For a moment I misread your first post and as I was scrolling down was thinking 'fcuk, that's a helluva lot of volume for one workout....' - then i noticed that I was reading day three

Same mate!


Aders, one strong mofo

Ader wrote:Oh and I should add I was so pissed of with the organisation I've decided to quit the BDFPA and try some other feds so the world is my oyster

Screw powerlifting, you know oly is where it's at!

Karlos wrote:Screw powerlifting, you know oly is where it's at!

If only I were still young I would but too old and slow nowadays

Tuesday 17 January

Floor Press - to 5 chainseach side
80 + 4 chains x 3 x 1 (Chains weigh 10Kg each but quite a bit on the floor each press)
80 + 6 chains x 3 x 1
80 + 8 chains x 3 x 1
80 + 10 chains x 3 x 1
90 + 10 chains x 3 x 1
100 + 10 chains x 3 x 1 - Too heavy - Spotter had to kick in
95 + 10 chains x 3 x 1
97.5 + 10 chains x 3 x 1

Incline cable tricep extensions
110 x 10 x 1 - llbs not Kg on this one !
120 x 10 x 1
130 x 10 x 1
140 x 10 x 1

Tate Presses
18 x 10 x 1
20 x 10 x 1
22 x 8 x 1 - Too heavy
20 x 10 x 1
0 x 0 x 0

Shoulder circuit - Upright row, Front press, Rows, behind neck press
25 x 40 x 4

Hammer Curls
14 x 10 x 3

Sit ups - alternate leg raise
30 x 2

Hard session - Loads of volume - At this rate I may even gain some level of fitness FFS

Is 10kg standard weight for a 'gym chain', do you know? I've used them in a few different gyms recently, they all feel similar to one another and 10kg was my best guess without a set of scales to hand, but they're also different gauges and have different carabiners/collars so it's hard to know for sure...

Spit wrote:Is 10kg standard weight for a 'gym chain', do you know? I've used them in a few different gyms recently, they all feel similar to one another and 10kg was my best guess without a set of scales to hand, but they're also different gauges and have different carabiners/collars so it's hard to know for sure...

They very a lot IME - I have a set of 15Kg chains but at the Windsir Gym they've been cut and changed so most are 10Kg chains- there's a set of 20Kg ones too though

A catch up on last two sessions ....

Thursday 19 January

Deficit deadlifts - You shoudl all know what these are now
65 x 5 x 2
105 x 3 x 1
155 x 3 x 1
175 x 3 x 8

Pull downs
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1
60 x 5 x 1
70 x 5 x 1

Seated Shrugs
40 x 10 x 1
60 x 10 x 1
80 x 10 x 1

Hypers
15 x 4


Saturday 21 January

Bench Press reverse bands - Black
125 x 5 x 2
145 x 3 x 1
175 x 1 x 1
165 x 3 x 1
175 x 3 x 1
185 x 3 x 1 - This was the best set and probably the only one my form was right - About bloody time

Shirt on - katana
215 x 1 x 1 - 2 board
235 x 1 x 1 - 1 board
245 x 1 x 1 - Touch
These flew up today - Yee har

Inclines - Machine
40 x 10 x 1
80 x 10 x 1

Seated Lat raises
8 x 15 x 2
Seated Front raises
8 x 10 x 2
These two exercises were done back to back

Rear delt machine
50 x 10 x 1
55 x 10 x 1
60 x 10 x 1


Hard session on Thursday was totally knackered at the end of it - Those deadlifts were just really really hard for some reason. Today was a good session though. Took me a while to get my groove on the bench- really only got it on the last 2 sets of the raw work - and then I had a long wait beween finishing my raw work and doing the equipped work but luckily I had the groove fixed in my mind for a change and they went just great.

Lat raises followed by front raises are an evil combination - Nuff said

Ader wrote:

Spit wrote:Is 10kg standard weight for a 'gym chain', do you know? I've used them in a few different gyms recently, they all feel similar to one another and 10kg was my best guess without a set of scales to hand, but they're also different gauges and have different carabiners/collars so it's hard to know for sure...

They very a lot IME - I have a set of 15Kg chains but at the Windsir Gym they've been cut and changed so most are 10Kg chains- there's a set of 20Kg ones too though

Hmmm, short of dragging some bathroom scales to the gym then, I guess I'll remain in the dark... I suppose so long as you're making progress relative to the same set of chains then it's all good news.

Spit wrote:Hmmm, short of dragging some bathroom scales to the gym then, I guess I'll remain in the dark... I suppose so long as you're making progress relative to the same set of chains then it's all good news.

Sounds about right - and making progress is making progress!

Sunday 22 January

Slightly different kind of session today ...

Leg press 21's -
21's = firt 7 bottom to half way up - 2nd 7 full range - last 7 halkf way up to top
40 x 21 x 1
80 x 21 x 1
120 x 21 x 1
160 x 21 x 1
200 x 21 x 1
240 x 21 x 1
If I am honest I had a bit more in me but everyone else struggled at this level so we stopped there


Tyre flips 10 reps & carry back
3 sets - 2nd and 3rd sets timed so we raced - 2nd one I did 11 flips but still had 2nd fastest time but then had an asthma attack and had to borrow an inhaler before I could go the 3rd time lol Got a faster time on last one but was beaten by 2 of the others - Gits


Car pushes
3 times for 10 seconds - Bascially seeing who could get the furthest in 10 seconds - I think the rugby player (a 17st prop) had us beat on this one!


Walking Lunges
20 (i.e 10 each leg) x 3

Sit ups - alternate leg raise
52 1st set
53 2nd set but last 10 were very very dodgey

Found this hard today - Age definately showed on this mofo set of exercises.

Tuesday 24 January

A quick catch up on Tuesday's session before I leave work and hit the gym tonight

Bench - 3 board presses
60Kg - Bar + 2 x 20Kg chains x 3
100Kg - Bar + 2 x 20Kg chains + 45Kg x 3
125Kg - Bar + 2 x 20Kg chains + 2 x 10Kg chains + 45Kg x 3
145Kg - Bar + 2 x 20Kg chains + 4 x 10Kg chains + 45Kg x 3
155Kg - Bar + 2 x 20Kg chains + 4 x 10Kg chains + 15Kg x 3
165Kg - Bar + 2 x 20Kg chains + 4 x 10Kg chains + 65Kg x 3 x 5

Triceps extensions - chains
30Kg - 3 chains x 10 x 2
40Kg - 4 chains x 4
30Kg - 3 chains x 8
An evil triceps exercise - works them real hard!

Hyperextensions
15 x 4

Sit ups - alternate leg raise
25 x 3

Seated Lateral raises
7.5 x 15 x 2
Seated Front raises
7.5 x 10 x 2
Above 2 exercises supersetted

Rear Delts
7.5 x 10 x 2

Thursday 26 January

Deadlift from blocks - Mid Shin
65 x 10 x 2
105 x 5 x 1
145 x 3 x 1
185 x 3 x 1
195 x 3 x 7
205 x 3 x 1 - Thought I'd finish on a heavish one

Sumo DLs
65 x 36 x 1
Was supposed to be 3 sets of 12 at increasing weight but we all did one set of 36 - Ouch

Shrugs
100 x 10 x 1
140 x 10 x 1
180 x 10 x 1

Pull downs
30 x 8 x 1
40 x 8 x 1
50 x 8 x 1
60 x 8 x 1
70 x 7 x 1

ISO Rows
30 x 8 x 1
35 x 8 x 1
40 x 8 x 1
45 x 8 x 1
50 x 8 x 1

Hammer curls
8 x 12 x 4
I have a long term problem with a tendon in my arm which means I can only do these (at any decent weight) sometimes- But just to get some in I did a quick 4 sets with 8Kg

Considering I've been feeling crap - bad stomach sore throat and general crapiness - That wasn't a bad sess'

Had some nasty bug after last Thursday's training and had the worst sore throat I've ever had so didn't train last weekend or Tuesday becasue of it and eneded up having a cpupleof days off work too - Nasty nasty.

Had to skip Thursday's training too as I had to go to a parents evening at Esher college for my younger daughter .

Biut trained today and a heavy bench day ...

Saturday 4 February

Bench - Reverse bands - Black
125 x 5 x 2
165 x 3 x 2
185 x 3 x 1
205 x 1 x 1 - Not good - Slow and some asistance from spotter
- With Sling Shot
205 x 1 x 1 - First time I've used one of these and it fles up - Nice
Bench Shirt- 44 Katana on
245 x 1 x 1 - Quite nice so was persuaded to put my tight shirt on ...
- 42 Super Katana on
245 x 1 x 1 - Didn't get it down to my chest but it went up ok
265 x 1 x 1 - Fairly good touch and off it went - But horribly slow at the top as all the weight kicked in - Plus a nice little nose bleed

We estimate the bands take off 50Kg at the bottom and bugger all at the top, so it was 215Kg off my chest and best part of 260Kg at the top

Incline - Machine Press
40 x 10 x 1
80 x 10 x 2

Seated Lat raise / Front Raise
7.5 x 10 x 3 / 7.5 x 10 x 3

Rear Dels
50 x 10 x 3

That was it. An ok session considering I've ben off ill, but I feel pretty knackered now - Tricpes feel almost dead lol

Sunday 5 February

New exercise today -Box Squats with weight releasers. Not exactly sure when and where I put on suit bottoms and wraps, but I do know where I ended up - So I think this is how it went ...

Box squats Squats - below //
80 x 5 x 2
110 x 3 x 2
130 x 3 x 1
+ 80Kg Weight releaser
210 x 2 x 1
Suit Bottoms
220 x 2 x 1
Wraps on
240 x 2 x 1
260 x 2 x 1
+ 100Kg Weight Releaser
280 x 2 x 1
300 x 1 x 1
Which made me last man standing on this exercise and only single ply suit bottoms on as well - 300Kg on you back feels damned heavy with no support from the suit.

Good Morning/Deficit LDL Superset
GM - 75 x 10 x 4
SLDL 65 x 10 x 4

Sit Ups - Alternate leg raise
25 x 3

End of session - Followed by a nice long chat a Protein shake and a cup of tea

SSeems like a weiird exercise to me... As far as I can see, box squats are for improving bottom position and strength coming out of the hole. Weight releasers are (as far as I know) used to generate extra speed on the eccentric part of the lift that can be converted nto speed on the concentric phase. Using a box takes out the stretch reflex making the use of weight releasers a bit wasted? Please educate me Ades.

Rilla wrote:SSeems like a weiird exercise to me... As far as I can see, box squats are for improving bottom position and strength coming out of the hole. Weight releasers are (as far as I know) used to generate extra speed on the eccentric part of the lift that can be converted nto speed on the concentric phase. Using a box takes out the stretch reflex making the use of weight releasers a bit wasted? Please educate me Ades.

Yes well what can I say - Yes it was an odd one and what you say is true and there was some discussion amongst the coaches on whether it was a good thing to do lol - But fun to try....

Benefits to my mind are:

1 - Get used to controlling a shit load of weight - albeit only on the eccentric.
2 - Off the box generate a load of speed with a weight you can handle on the concentric phase - With 80Kg releasing this was within the grasp of most of us till it got really heavy. We had them set up so they released a bit before you hit the box - So you had the choice of continuing the descent to the box taking out the stretch relex and then exploding off the box or, you could hit the ascent as soon as they released - Partly driven by how much you could handle - Me, I chose to descend to the box sit right down and then explode off it cos' I'm one strong mofo ... Oorah

Anyway here is a vid of one of the guys on his last set so you can see it - No vids of me available:

Oh, and another effect it seems is that my legs are pumped like god knows what - My jeans feel really tight

You could do regular eccentrics or use chains?
Not trying to be a clown, just trying to educate myself.

Rilla wrote:You could do regular eccentrics or use chains?
Not trying to be a clown, just trying to educate myself.

You're probably right tbh - We normally use chains and/or bands but the releasers were an experiment today - Very interesting and not a bad idea once in a while but probably not going to be something we do regularly.

Biggest problem expecially when wearing gear is that when they release they throw you a bit and you can find yourself in a bad position viz a vis where you should be with a suit on - as some of the guys did and the spotters had to do a lot of work to get them back up- I was rear spotting most of the session so got a few extra reps in that way

One of the values of the extra weight on the eccentric is you can hold a lot more weight so doing heavy eccentrics it's a good way of building strength so from that point of view there is benefit from using the releasers - Combining it with a box squat so you have to explode out the hole is like a double exercise in one rep - just plain nasty!

Tuesday 7 February

CGBP - 4 Board
60 x 8 x 1
100 x 3 x 1
140 x 3 x 1
180 x 3 x 1 - A bit of assistance from spotter lol
160 x 3 x 2

Tricep extension with chains
30 x 10 x 1
40 x 8 x 1
40 x 10 x 1

Lat raises / Front reaise superset
10 x 12 x 3 / 8 x 12 x 1

Rear Delt machine
50 x 12 x 1
59 x 12 x 1
64 x 11 1/2 x 1

Sit ups - Alternate leg raise
40 x 1

Godd session - 180Kg press was a tad ambitious but had to have a go - Good set of BORs from the spotter too

Time for a catch up...

Thursday 9 February

Deadlifts
65 x 10 x 2
105 x 5 x 2
145 x 3 x 1
185 x 3 x 1
205 x 3 x 1
215 x 3 x 7
205 x 3 x 2
215 x 3 x 1

Tbar rows
20 x 10 x 1
40 x 10 x 1
60 x 10 x 1
80 x 10 x 1

Shrugs
60 x 8 x 1
100 x 10 x 1
140 x 10 x 2

Reverse Hypers
10 x 10 x 1
20 x 10 x 1
30 x 10 x 1
40 x 10 x 1

Hypers
15 x 1

Sit ups - Alternate leg raise
25 x 1

This was followed by a week off as I was away for the weekend and was unable to train on Tuesday 14th

This week ....

Thursday 16 February

Deficit Deadlifts - On 2 blocks
65 x 8 x 2
105 x 5 x 1
145 x 3 x 1
165 x 3 x 2
175 x 3 x 3
180 x 3 x 3
These were bloody hard standing on 2 blocks meant we were basically lifting the bar off our toes - Any higher up the foot and the bar hit your instep - Insane ROM

Shrugs
100 x 8 x 1
140 x 8 x 3

Assited Pull ups
10 x 3

Lat Pull downs
20 x 10 x 1
40 x 10 x 1
60 x 10 x 1

Tbar rows
20 x 8 x 1
40 x 8 x 1
60 x 8 x 1
80 x 8 x 1 - Hit my knee when setting up - Ouch



Saturday 18 February

Bench
65 x 5 x 2
85 x 5 x 1
105 x 5 x 1
115 x 3 x 1
120 x 3 x 1
125 x 3 x 1
130 x 2 x 1
135 x 2 x 1
140 x 1 x 1
44 Katana on
185 x 3 x 2 - 2 Board
205 x 2 x 1 - 1 Board
42 Super Katana on
225 x 1 x 1 - 2 Board
235 x 1 x 1 - 1 Board
245 x 1 x 1 - To Chest
On last lift my nose went and bled everywhere as I drove off my chest - result was my eye socket filled with blood and then dripped everywhere - very messy - More or less got the lift though - Well it was supposed to be max effort and I couldn't do more max than that lol

Incline Press Machine
40 x 10 x 1
60 x 10 x 1
80 x 10 x 1

Lat Raise / Front Raise Superset
10 x 10 x 1
10 x 10 x 1

Rear Delts
55 x 10 x 1
65 x 10 x 1
70 x 10 x 1


Sunday 19 February

CNS was fried after Saturday's benching and was all over the place technique wise so basically just ground out most of the heavy squats out ugly ugly ugly

Squats - v Green bands
80 x 5 x 1
100 x 3 x 1
120 x 3 x 1
140 x 3 x 1
160 x 3 x 1
Suit Bottoms on
180 x 3 x 1
200 x 3 x 1
Wraps on
220 x 3 x 1 - Last rep was ugly as fuck
230 x 1 x 1

Saftey bar Good mornings
60 x 10 x 1
80 x 9 x 1
90 x 8 x 1


Revers Hypers
20 x 10 x 1
30 x 10 x 1

A very hard few training days - I feel totaly done in. Next week aim is deadlifts on Tuesday and Thursday off and then a nice heavy weekened.

We may have a competition in Finland - bench & Deadlift (i.e. push pull comp) - In April and possibly a multiply comp' in May though I will probably still be in my single ply and just see how I do So I have something to aim for now