Richard wrote:Good squatting mate

Thanks Wiggins

Is that the one at Bournemouth Uni?? I'll be there

burningnun wrote:Is that the one at Bournemouth Uni?? I'll be there

the one I was looking at is in Dover - Which fed is the one at Bournemouth?

British Universities and Colleges Powerlifting Championships

My mistake it's held in conjunction with the Junior South West division champs and the South West vs East Midlands interdivisional challenge. Shame.

burningnun wrote:British Universities and Colleges Powerlifting Championships

My mistake it's held in conjunction with the Junior South West division champs and the South West vs East Midlands interdivisional challenge. Shame.

Nyah - Bloody kids - nyah

Did some ME bench followed by a mix of DE and assistance work on arms/shoulders - Ouch...

Bench
60 x 3 x 2
80 x 3 x 1
92.5 x 3 x 3 - A few minutres rest between sets

CGBP
72.5 x 3 x 8 - 30/40 secs between sets all done in not much over 4 minutes

DE Bench
75 x 3 x 8 - Also 30/40 secs between sets & all done under 5 minutes - Slowed up a bit towards the end - Quel surprise

Yates rows
75 x 5 x 1
125 x 5 x 5 - Very fast & explosive rather than concentrating on a strict movement - But did squeeze the shoudler blades together on every one - I can feel it in teh middle of my back now - Mm

Shoulder press
40 x 3 x 1
60 x 3 x 8 - OMG these were hard - 1minute between sets - At the end form was UGLY - On last rep of last few sets I really arched my back to get them up - motre like a standing becnh press

DB Hammer Curls
22.5 x 8 x 3

RC work including front and lateral rasies with red woody's - GRRRagh

Total tonnage / reps 10,573 / 147
Intensity 71.92

This was so hard - Sweating like a good un - DE stuff was really testing - Doing DE benches after those fast CGBP's was interesting! I liked it though - I am going to ache - Give this sess a high mark

Damn boy, that's a meaty session. Plenty of volume, as well as some really good numbers.

Rilla wrote:Damn boy, that's a meaty session. Plenty of volume, as well as some really good numbers.

Oh yeah! Alex better watch out I could become the new volume king

Bench is really improving mate & those Yates's are awesome, that's a lot of weight to pull explosively.

Richard wrote:Bench is really improving mate & those Yates's are awesome, that's a lot of weight to pull explosively.

Yeah I'm really pleased with how quickly the bench has improved the last few weeks - I had a slight twinge in my shoulder before I started training - But some stretching of my traps/first rib area sorted it out and the session was pain free - Well almost- Started to niggle at end of the DE benches but that was all - Feels absolutley fine now as I type this - traps are still tight though so need to stretch more later - Just keeping my fingers crossed it stays that way

Ader wrote:

burningnun wrote:British Universities and Colleges Powerlifting Championships

My mistake it's held in conjunction with the Junior South West division champs and the South West vs East Midlands interdivisional challenge. Shame.

Nyah - Bloody kids - nyah

nyaaaaah

Deadlift day and start of my 5 weeks plan towards a comp' at the end of November - Plan this week is slightly lighter weights at 5 sets of 3 then DE at 8 sets of 3 plust some assistance. So todays deadlift went like tis

I was still aching from Friday's mad squat session - so definately needed this drop down

Sumo deadlifts - Concentrating on technique and good form
70 x 3 x 3
120 x 3 x 1
150 x 3 x 1
175 x 3 x 5 - This made my ass ache -Plus could feel my legs working hard at the end - In a good way

DE Deadlift - Conventional
140 x 3 x 8 - fast off 30 sec rest

Pull downs
35 x 10 x 1
70 x 5 x 5

Iso lever - set with 3 holes showing
70 x 5 x 5
Quite liked this - hit my upper back and my rear delts slightly

Hammer curls
17.5 x 3 x 3

Leg raises
15 x 3

Total tonnage / reps 11,433 / 123
Intensity 92.95

Quite liked this session - Nice not going heavy after 3/4 weeks of going heavy all the time- Next week's aim is Sumo's with 185 for 3 sets of 2 and 150 for DE.

becnh day - Quite nice - Shoulder playing up a bit - It's the long headed bicep tendon again - not sure what I did or when - Not too bad so did what I aimed for but maybe slower and more careful than I might otherwise have done.

Bench press
50 x 5 x 2
75 x 3 x 1
87.5 x 3 x 5

Bench off boards- Did singles because of shoulder, but did a bopard less at each step up compared with last week ...

Bench off 2 boards
87.5 x 3 x 1
100 x 1 x 1 - Did off 3 boards last week so an improvement

Bench off 3 boards
105 x 1 x 1 - Did off 4 boards last week

Bench off 4 boards
110 x 1 x 1 - 5 Boards last week

Will aim to go off 1,2 and 3 boards respectively next week - Should be doing 110 off my chest by the competition if all goes well.

DE bench
65 x 3 x 8 - Quick and off 30secs rest

CGBP
65 x 5 x 5
I still find these hard on my shoulder - I tend to restrict ROM and not touch my chest becasue of this - But always push the bar forwards and up - ie using triceps only rather than just pushing up like a normal bench - Definately burns towards the end - I always have to struggle to re-rack though becasue I have to pull the bar back such a long way and have to go slow to do this which means my triceps are locked out for a good few seconds at teh end of each rep!

Shoulder press
50 x 5 x 5

1/2 dips - Limited by shoudler but quite a nice way to stretch it out - Done very slowly
BW (82ish) x 10 x 3

Total tonnage / reps 9,510 / 138
Intensity 68.91

Quite nice session - Again slightly lighter and less intense than in recent weeks - Will build up towards competition in November - Shoulder permitting - Happy with today's session and especially the dips & although not very full ROM, ROM did get better towards the end, so shoulder was being loosened up for sure - Am now sitting with it iced up as a precaution

Take it easy on that shoulder mate

Richard wrote:Take it easy on that shoulder mate

Pretty sure it's just the tendon again, I must have caught it - Possibly the hammer curls- A bit of care and some massage on it should sort it out - I'll be seeing physio again soon anyway so can check with him

Squat and leg day - Very hard - Had wanted to do 165 squats for 5 sets of 3 but had to back off and do 160's - Was struggling to get myself psched up today and just didn't have enough agression. Maybe an after effect of doing lots of heavy sngles in teh last few weeks - Maybe CNS is fried!

Squats
80 x 3 x 2
120 x 3 x 1
150 x 3 x 1
165 x 1 x 1 - Struggled with the 165- was all over the place - crap form - so stopped and backed down to 160
160 x 3 x 5 - Good depth with most of them below // and none above // - But boy were they hard
I should have been able to do 160 but not really feeling 100% with it today. I reckon doing squats just once a week isn't enough for me - Am thinking I may do some DE box squats on Monday after my dead's - Will see how I feel on Monday

DE Box Squat - below // - Not a lot below, maybe an ince or 2 at most
[note used metal boxes and boards - I think 3 but may have been 4 - felt very low]
50 x 3 x 2 - To get the feel
80 x 3 x 1 - Just checking how they feel
120 x 3 x 8 - Main set - All done with 30 secs rest - Took my breath away

Leg Press
125 x 5 x 1
170 x 5 x 1 - getting this up to start was hard becasue I forgot to reset it so was pushing from the very bottom - Doh
210 x 4 x 1 - Had thought about doing 5 but was too hard
210 x 3 x 4 - Went down to 3's and did 4 sets to make 5 sets in total - Damned hard - Legs were shaking after each rep towards the end

Leg raises
BW x15 x 3

Total tonnage / reps 12,110 / 87
Intensity 139.20

This was very hard - Legs are aching - Am looking forward to DOMS big time

Worked out from 4.30ish to 6is - Had a post WO protein shake - Had dinner at 7.30, and another Milk/cassein shake at 9.30 and I'm hungry again now - Stomach is howling at me for siome food - May go and have another protein hit

ZMA will have to wait!

May as well play CSS or Crysis for an hour

Great numbers mate, If I feel shite before squats I just don't do them lol Fair play

Cheers Max - Know what you mean about skipping, but as I am hoping to compete next month I just have to do the sessions - No choice - Quite good to have to psyche yourself up sometimes though when your not in the right mood to lift - Means when you are in the mood the Psyching is even betterer

Ader wrote:Cheers Max - Know what you mean about skipping, but as I am hoping to compete next month I just have to do the sessions - No choice - Quite good to have to psyche yourself up sometimes though when your not in the right mood to lift - Means when you are in the mood the Psyching is even betterer

Lol I agree mate, looks like your training is going well for your comp.

Max wrote:Lol I agree mate, looks like your training is going well for your comp.

I hope so - 1st competition (not counting marathons and triathlons) that I've done for about 25 years - and they were Oly lifting - So no idea how it'll go nor my attempt to peak - Just keeping my fingers crossed

Ader
Putting me to shame big boy !
Buy a bungalow you are gonna ache tomorrow !

Mak

mak26 wrote:Ader
Putting me to shame big boy !
Buy a bungalow you are gonna ache tomorrow !

Mak

I did say to Mich' when I got back that you'd be laughing at my session after I put you through the grinder in the morning - I do hope you ache as much as I do

Bench day - trained at home - went really well - 87 benches felt so much better than they did on Wednesday I started wondering if my weights weigh less than the ones at the gym lol

Anyhow I did this ...

Bench press
50 x 3 x 2
70 x 3 x 1
87.5 x 3 x 5

DE bench
65 x 3 x 8 - Fast off 30sec rest

CGBP
65 x 5 x 5 - off 1 min rest

Shoulder press
50 x 5 x 5 - Off one min rest

RC work - Band work plus did front and lateral raises with bands - Slightly less resistance this week and concentrated on doing very full movement and very controlled - this was the slowest bit of the whole session

Total tonnage / reps 6,258 / 98
Intensity 63.85

This session went really quick up until the RC work - Felt really good - benches were particularly good today for some reason.

Not so good is I have really bad DOMS from the leg session last night May need to rethink my DL and squat days - See how I feel tomorrow and take it from there

But I am Happy

Still had DOMS this morning from the squat/lef session last Friday - Have decided that ME squats, DE squats and leg presses all on one day are too much so will do DE squats on Mondays and DL deads on Friday. Today's session still went opk despite the leg ache

Sumo deadlifts
70 x 3 x 2
120 x 3 x 2
170 x 3 x 1

185 x 2 x 3 - Belt on for these - Getting slow at the end - I wasn't taking much of a brak between sets - Shoudl b 3 minutes at least for ME work and I was probably doing off 2 or less - Oops

DE Box Squat below // (metal boxes + 3 boards = about 2" below //)
70 x 3 x 2
120 x 2 x 1
130 x 2 x 8 - Off 30 secs rest - Was going to do 6 sets but they were going well so carried on - 8th set was bad form asa I lifted my hips up too soon and went onto my toes a bit too much - defeating the object of using glutes and hams more - Very hard doing off 30 secs rest - Very out of breath at the end.

Pull ups
82 x 8 x 3
decided to do these instead of pull downs - But not a very wide grip as I don't want to stress my shoudler - Surprisingly well - Didn't push it - 8 wasn't too difficult - Probably should have done 10's but would rather do too few than screw my shoulder - May do again next week and use weighted belt and aim for 5 x 5

Iso lever (2 holes showing on seat and chest rest)
70 x 5 x 1
80 x 5 x 5
Aimed to go up to 80 (did 70 last week) - Went very well - Too light TBH so need to up it next week to 90 at least

Hammer curls
22.5 x 8 x 1
22.5 x 7 x 1 - 8th was a no go
22.5 x 8 x 1
Did 20 last week so decided to go fopr 22.5's - Too heavy really had to cheat like hell on teh last set for the last 4 sets - May drop to 20's again next week

Shrugs
70 x 5 x 1
120 x 5 x 1
160 x 3 x 5
Decided to add these in as I hope they'll help with my DL lock out which is still a bit slow - Although I think it's mainly becasue I'm still not good with the sumo technique -

Total tonnage / reps 13,686 / 147
Intensity 93.10 - Low because of arm curls and ISO levers!

Quite pleased especially as I still ached from Friday - The 185 DL's suffered becasue of this and weren't as fast as I woudl have liked but they went up OK - lock out was slow but I blame that on the leg ache. - All done in about 1hr 15 minutes so not exactly slow - So I'll give it a big grin

PS - Am up to 82Kg so have put on a bit of weight - Had been hovering around 79/80 fo a while - Not all good weight unfortunately May need to cut back on the protein shakes!