Coop_de_Ville wrote:83.3kg and squatting 240kg is an extremely nice power/weight ratio lol

So good is was said twice!!!

Monday 2 August

@ Coop - Cheers - Will be going for anotehr big one on Thursday probably Will see how I feel

So light squat today - Not too light though

Squats
70 x 5 x 2
120 x 5 x 2
150 x 3 x 1

Wraps on
170 x 3 x 1
190 x 4 x 1 - Bascially that was the most reps I could do - Donlt think I had a 5th in me - It woudl have ben a total grind if I had and didn't want to be doing that today.

Biggest problem I have with doing reps with wraps on is that they seem to gradually bunch up behind the knee and by the last rep it feels horrible - Another reaosn I decided 4 was enough

Bench squats
190 x 3 x 2
Wraps off and bench to slightly above parallel - Damned hard

Squats
160 x 8 x 1
Final blow out set

Decided Id had enough - Forgot to do some ab work though

Total tonnage / reps 6,040 / 44
Intensity 137.27

Good session Made it up as I went along just did what 'felt' right - Wanted to work but not stress myself too much and think I achieved that nicely. On each set I stopped once my form started to get slightly gged and so avoided having to grind out an ugly last rep.

Shame I forgot to do some ab work but hey ho - I was pretty tired after all that anyway.

Weighed in at 83.3Kg before the session and 82.8Kg after - So that's ok too.

Looks like there'll be 2 other guys from our club lifting in the 82.5 equipped category in October so could be a bit of a club championship going on lol

EDIT - Almost forgot - While I was warming up on the squats some rugby guys were doing standing jumps onto a table (plus weights on top the table to increase height ) so I did some of those too - I still have reasonable explosive speed, but was a bit out of practice and my timing was a bit off- With a bit of practice I'd be doing the same as them which considering they're somewhat taller than me (being back row boys) ain't bad

Wednesday 4 August

A quick not too heavy bench session today ...

Bench
60 x 5 x 1
90 x 3 x 1
110 x 3 x 5

JM Presses
60 x 5 x 1
80 x 5 x 1
90 x 5 x 1
90 x 3 x 2
The Partials - elbows to 90ish degrees - maybe a tad less
90 x 3 x 1
110 x 2 x 2 - Very very hard

Triceps were done in so stopped

Total tonnage / reps 4,620 / 51
Intensity 90.59

A nice quick session - In & Out and now time for tea

Sunday 8 August


Did a very quick light squat session on Thursday as dedcided I'd go heavy on Sunday.

Saturday did some special training opening & closing locks, and pulling a narrow boat, tying ropes etc all day - Started at Weybridge and went almost t Guildford and back - Nice day but not ideal perparation for a Sumnday of PB attampts

So today (Sunday) went for some big numbers to see where I was with the euipped lifting. But dedcide to try a new Squat suit out - And streaps were too loosed TBH, and a new tighter bench shirt- So didn't wholly go as I'd hoped but not a bad day ...

Firs thing to note is I weighed in at 82.4Kg before breakfast. Was just over 83Kg at the gym. So 82.5Kg class sorted

Squat
70 x 5 x 2
120 x 2 x 1
160 x 2 x 1
190 x 1 x 1
220 x 1 x 1
242.5 x 1 x 1 - A PB - Slight suspiciion I didn't make full depth but it was strong
As straps were a tad loose I didn't get as much pop out the bottom as I expected so it was a bit untidy. Liked the suit though so it is now mine - Money has passed hands Time to get the needle & thread out. Definately got more in me on the squat, with the straps right and a bit more practice I should be getting another 20Kg or so I hope.

Bench
60 x 3 x 2
100 x 2 x 1
140 x 1 x 1
150 x 1 x 1 - Only just got this down and then just relaxed so hit the drive a bit late - Easy rep though
157.5 - Failed as line went totally wrong
Bad idea really trying for PB's in a new shirt but I was pleased how it felt - Not sure it was quite on right either but will get this right and should be 160+ I reckon.


Deadlift
60 x 3 x 2
120 x 2 x 1
170 x 2 x 1
210 x 1 x 1
230 x 1 x 1
242.5 x 1 x 1 - New PB - I'll post up the vid in a minute ....

Weighed in at 82.3Kg after the session.

Total tonnage / reps 4,385 / 40
Intensity 109.63

Good day - Got a 635Kg total in the gym and 2 PB's - Bearing in mind I;ve also got 5Kg more on the bench in a smaller shirt that's a 640Kg total effectively in the bag already. So somewhere over 650Kg in October

Going to have a few easy days and then off on holiday on Thursday.

My 242.5Kg deadlift today




Sorry about the crap muscle pose

Nice improvements there Ade!

Coop_de_Ville wrote:Nice improvements there Ade!

Cheers Coop- Small steps but upwards - If I could make that same improvement every 6 weeks or so I'll be breaking world records by the end of the year lol

Great stuff.

Very strong and a good use of blue suit, into a low most muscular whichj needs a little work, bit good none the less.

btw, where do you train?

simon m wrote:Great stuff.

Very strong and a good use of blue suit, into a low most muscular whichj needs a little work, bit good none the less.

btw, where do you train?

Cheers Si

Its a little gym in Lower Sunbury - At the Cricket club there - the Gym's in an old squash court - I'm the Treasurer

10 August 2010

Had a silly session last night as I'd gone for some big stuff on Sunday adn I'm off on holiday tomorrow - Yeee har - thought I'd muck about

Partly inspired by the MP 1.5BW power clean thread I decided to see how my powercleans were:

Power Cleans
60 x 3 x 2
80 x 2 x 1
100 x 2 x 1
110 x 1 x 1
120 - Fail x 2
120 x 1 x 1
125 x fail x lots (well 4 or so anyway)

Clean Pulls
120 x 5 x1

Bench Press
60 x 5 x 2
80 x 3 x 1
100 x 2 x 1
High board
130 x 3 x 1
Very high board
150 x 3 x 1
155 x 3 x 2

And that was it - Quite a quick session - If you want to see the 120 powerclean go to the MP 1.5 BW thread

Sunday 29 August

Back from Spain on Friday - God it's cold in England

Amyway straight in the gym for a deadlift and bench session today

Deadlift
70 x 3 x 2
120 x 3 x 2
160 x 3 x 1
200 x 2 x 1
230 x 1 x 1
160 x 3 x 2 - Speed work but not too much as I don't want realy bad DOMs

Bench
60 x 5 x 2
100 x 3 x 1
Shirt on
Medlium block
140 x 2 x 1
Low block - Very low about 1.5 - 2" at most
160 x 1 x 1
High Block
180 x 3 x 1
Shirt off
110 x 4 x 1

Total tonnage / reps 5,530 / 47
Intensity 117.66

Nice to be back in the gym and get a 230 DL straight off - Need to start a proper build up now. If I'm not too achey I'll do some light squats tomorrow. Only bad thing is I've put on some weight on holiday - Back up to 83.5 - 84 Kg - May have to do some cardio to burn off some of the holiday excess

I like the power clean session you did before your hol. Are you going to keep them in your prog?

Coop_de_Ville wrote:I like the power clean session you did before your hol. Are you going to keep them in your prog?

Not going to keep them - It was a one of off the cuff play They screw up my deadlift technique so I have to rely on speed deadlfits for speed work!

A catch up as I squatted on Monday & benched today ...

Monday 30 August

Not sure if I can remember this right but it was along the following lines ...

Squat
60 x 5 x 2
100 x 3 x 1

Bench squat - Incl 30Kg chains
130 x 3 x 1
160 x 3 x 1
190 x 3 x 2

Squats - Incl 30Kg chains
90 x 5 x 1
130 x 5 x 2
I may have done some 160's too but not sure now

Total tonnage / reps 4,660 / 40
Intensity 116.50

Wednesday 1 September

Bench
60 x 5 x 1
100 x 5 x 1
Shirt on
100 x 2 x 1
120 x 2 x 1
135 x 5 x 2 - Just - Very hard to get teh bar down and then was losing my line a bit - Hey ho

Speed Bench
85 x 3 x 5 - Lost count of number of sets I may have done 6 sets!

JM Presses
85 x 5 x 3

Tricep band extensions
Red & blue bands for 3 sets of 5 reps

Barbell front raises
20 x 5 x 1
25 x 5 x 2
Interesting exercise!

Total tonnage / reps 5,490 / 69
Intensity 79.57

Well as you can see my memory is going completely so am obviously ageing rapidly atm

Nice bench squats dude, How much difference is it with chains?

Coop_de_Ville wrote:Nice bench squats dude, How much difference is it with chains?

It's a bit odd as you can get some momentum off the bench and gradually more weight kicks in as you rise - I like it!

Thursday 2 September

Squats
60 x 5 x 1
100 x 5 x 1
140 x 3 x 1
180 x 3 x 1
200 x 2 x 1 - Nice
Wraps on
220 x 2 x 1 - Very pleased
Wraps off
180 x 3 x 3 - Supposed to be speed type work but with no wraps I was slow as hell out teh bottom

Rack Pulls
100 x 5 x 1
180 x 3 x 1
220 x 2 x 1
260 x 5 x 3 - Was supposed to be 2 sets but did 1st set an inch or 2 above the knees and then dropped it to just above the knee for sets 2 & 3 - Ripped my hand on the last set as they're soft after 2 weeks on holiday!
Didn't notice till I got in the shower and it stang like hell
Should have stuck to the original plan of 2 sets

Jack Knives
20 x 3

Total tonnage / reps 9,600 / 54
Intensity 177.78

Apart from ripping my hand which will make my full DL session on Sunday hard - especially speed work - I liked today's session - 200Kg squats with suit but no wraps was good and the 220 double was really strong so liked that - ANd the rack pulls were strong too so good all round today

Sunday 5 September

Normal Sunday doing DLs and bench - SOrt of starting a build up now for my cometition in October ...

Deadlift
60 x 3 x 2
120 x 3 x 1
160 x 3 x 1
200 x 1 x 1
215 x 2 x 1

Speed work
175 x 3 x 3

Power Shrugs
165 x 5 x 3

SLDL
165 x 5 x 3

Bench
60 x 3 x 2

I'd left my bench short at home so borrowed someone elses - Actually a size smaller than mine so VERY tight and an interesting session ...

100 x 3 x 1 - High Block
130 x 2 x 1 - Medium block
150 x 1 x 1 - Low block
165 x 1 x 1 - Medium block - A nice PB too
180 x 2 x 1 - Very high block - Had at least one more rep but left it at 2 and went for more...
190 x 2 x 1 - Hard but got it
190 x 1 x 1 - Went for 2 again but didn't have it in me - Time to stop

Total tonnage / reps 10,520 / 72
Intensity 146.11

Nice session - Was only really supposed to do 212.5 DL but was too lazy to go and find the 1.25's so just chucked on the 2.5's (which were to hand) to make 215 - It was an ok set but not brilliant TBH and I ripped my shins to shred Bench was intersting with the smaller shirt - Must remember mine next time as the one I used today was a tad tight

Monday 6 September

Did a quick squat session - Didn't feel at all great and had no zip - Proof was as a warm up we joined in doinmg some standing jumps onto a table with weights on to increase height (some rugby guys were doing it so we joined in) and I was crap

Squat
70 x 5 x 2 - Warm up sorted

Bench squat - Incl 30Kg chains - Highish bench hence the higher weights ...
100 x 5 x 1
150 x 5 x 1
180 x 5 x 1
200 x 5 x 1
210 x 3 x 1
I think this is what we did but can't remember properly - I just know the last set was damned hard and I had to do 3 reps not 5

Squats - Incl 30Kg chains
100 x 3 x 1
130 x 3 x 1
150 x 3 x 1


Total tonnage / reps 5,620 / 42
Intensity 133.81

Wednesday 8 September

More PL training

Bench
60 x 5 x 1
100 x 3 x 1
Warm up done ..
Shirt on
100 x 2 x 1
130 x 2 x 1
142.5 x 3 x 1
142.5 x 2 x 2 - Failed 3rd on first set so had a rest and di another set of 2
Shirt off and drop down raw bench
110 x 3 x 1
100 x 4 x 1
Really struggled with teh raw bench after the heavy shirted stuf

JM Presses
60 x 5 x 1
80 x 5 x 2
80 x 4 x 1 - Failed 5th rep - Had to drop it onto my chest and sit up as I had no spotter lol

Tricep band extensions - red & blue band
3 sets fo 5 - Ouch

Speed Bench
70 x 3 x 1
80 x 3 x 5
Nice and fast depsite all the previous work

Total tonnage / reps 5,618 / 78
Intensity 72.02


Aim on bench was was 142.5 for 2 sets of 3 but happy with what I got especially as I had to put shirt on myself with some help from a guy who doesn't do PLing so it wasn't really quite on right Also I suspect I was still not fully recovered from the heavy block work on Sunday AND I suspect I have a touch of a cold.

Oh and finally I was just under 82Kg after that session so my weight is dropping nicely - Time to level off soon I reckon - Lower food intake (one less protein shake each day and slightly smaller breakfast) and a couple of morning jogs with the dog each week has done the trick real fast! Just need to be careful now

I didn't realise you are 82kg! Makes your lifts even more impressive.

Coop_de_Ville wrote:I didn't realise you are 82kg! Makes your lifts even more impressive.

I've dropped from around 85Kg/86Kg - TBH I wasn't finding it hard to keep my weight up and it was mostly 'bad' weight anyway so the 1/2 stone or so hasn't made much difference in terms of lean mass (I hope!) But you can see my abs now (Well if you look real hard anyway) lol

I am one of the dwarf empire at around 5' 6"/7" so no surprising I ain't that heavy

Does the place you train have chains, or did you have to lug them yourself all the way to the gym?! They do look like a very useful training tool.

Aren wrote:Does the place you train have chains, or did you have to lug them yourself all the way to the gym?! They do look like a very useful training tool.

They're my chains which are now living at the gym and, I gather, being used by quite a few people - I may see if the gym will buy them

I need to get some small chains to go between teh bar and the heavy chains, as fixing the heavy one directly on the bar means you don't get a proper full deload - If you see what I mean.

Quite a useful traing tool as typically on things like squat & bench you're weaker at teh bottom on teh top so the deload/reload means you're maxing out through more of the movement as opposed to onbnly maxing out at the bottm/weakspot.