Nice work despite no spotter, deracker and shirt helper. Those bench shirts are a real pain to put on!

Coop_de_Ville wrote:Nice work despite no spotter, deracker and shirt helper. Those bench shirts are a real pain to put on!

Thanks CDV - My shirt's easy to put on - It's way to big so I can put it on myself

Thursday 7 January

Lats Night's session- Not posted 'cos internet was down

Squat
70 x 5 x 2
120 x 5 x 1
150 x 3 x 1
175 x 2 x 1
190 x 1 x 2
Was hoping for soubles on the 190 but I'd had a protein shale plus some CEE mixed in orange juice and the 2 didn't go together well so I was either actually chucking or nearly chucking every time I went for more than 1 rep (foloowed by a swift re rack and a run to the loos to get rid of what was in my mouth - Not good for the form) so decided to strick at singles when I got to 190.

Leg Press
200 x 3 x 1
240 x 3 x 1
270 x 2 x 3 - This is teh most I;ve ever moved on the leg press so pretty pleased.

Total tonnage / reps 5,420 / 34
Intensity 159.41


And that was Thursday

Friday 8 January

Did some IAWA weird lifts - IO think this is what I achieved:

Bodyweight 85.5Kg

Two handed dumbbell Clean & Press 80.1Kg
(i.e a dumbbell of 40Kg in each hand)

Two handed dumbbell Clean & Jerk 80.1Kg
I was limited by my ability to clean the dumbbells

Two handed swing 59.8Kg

One handed dumbbell cheat curl 43.1Kg


A bit of fun on Friday - Actually quite pleased with those - Technique was ropey but then I'd nevedone any of those lifts before- The swing was very alien. With practice I could probably do more on all of those.

Sunday 10 January

Deadlift
60 x 3 x 3
110 x 3 x 2
160 x 2 x 1
180 x 2 x 1
200 x 1 x 2

Rack Pulls
210 x 3 x 1
230 x 2 x 3 } On these we gradually lowered the bar
235 x 1 x 3 } each set as we upped the weights
240 x 1 x 3 } the 240 was only a couple of inches off the deck
270 x 1 x 1 - Back to a high position - Bar at knee level - Just about ground it out

Bench Press
60 x 3 x 2
90 x 3 x 1
110 x 2 x 1

Board presses -Low block
120 x 2 x 1
130 x 2 x 1
137.5 x 2 x 1
Last 2 sets were PB's off the low block- I missed 127.5 last time I tried so a 12.5Kg PB over my previous 125

Total tonnage / reps 7,610 / 54
Intensity 140.93

Nice session - DL form wasn't particularly good they were more like clean pulls and I'm still crap at the rack pulls - horribly slow and real grinds but getting the 270 moving and managing to just about finish it was great. Very pleased with the 137.5 for 2 bench off the block - 2nd rep was slow but I got it

Monday 11 January

Squats
60 x 3 x 2
100 x 3 x 1
140 x 3 x 1
160 x 2 x 1
160 x 1 x 2
Not too heavy as I DL'd yesterday & not too many reps to concentrate on form and

Shrugs
100 x 3 x 1
140 x 3 x 1
170 x 3 x 1

Tricep cable pushdowns
60 x 21 x 1
70 x 21 x 1
7 strict - 7 lulling from high & utilising lats - 7 struct - Ouch


Lying DB tricep extension
15 x 10 x 1
20 x 10 x 1
30 x 10 x 1
Not sure what you call these but a single DB held in both hands like when doing a pullover but just doing a tricep extension - Nice burner

BB Shoulder presses
50 x 5 x 3
SOme light shoulder work to finish off

Total tonnage / reps 6,430 / 82
Intensity 78.41


Nice light session - The tricep work was done today rather than after the heavy benching (off block) yesterday as felt it was too much to do teh asiiistance straight on top of the heavy bench stuff

Do know the bodybuilding warehouse gym in West Molesey?

Alex wrote:Do know the bodybuilding warehouse gym in West Molesey?

I know of a gym in a warehouse over there - Had a look once but haven't trained there - Not sure if it's the same one - The one I looked at was: at:

112 Down Street
West Molesey, KT8 2TU

Web site appears to be: http://www.bodybuildingkit.com.

Had a lot of equipment and looked pretty well equipped - Some big dumbbells I seem to recall.

I know some powerlifters certainly train there - I think they're GPC lifters, but there's so many powerlifting fed's I could be wrong - I came across it via darksidebarbell.co.uk.

Worth a look for I'd say as it's pretty local for you - Looks like they're advertising a free session on their website!

First looked at joining 18 months ago before I ended up at DL as it's a pain to get to with traffic even though it's only 8 miles away. The array of DB's is appealing but then cost of driving works out to around £30-£40 a month while at the moment I drive just over a mile so I'd end up spending more money and time.

Alex wrote:First looked at joining 18 months ago before I ended up at DL as it's a pain to get to with traffic even though it's only 8 miles away. The array of DB's is appealing but then cost of driving works out to around £30-£40 a month while at the moment I drive just over a mile so I'd end up spending more money and time.

Bummer - I'm lucky my gym is only 15 minutes from home

Wednesday 13 January

Bench & triceps today - Very similar to last Wednesday's session...

Bench
70 x 5 x 1
100 x 3 x 1
120 x 2 x 3 - Ye har - need to think about trying 125 for reps I reckon
110 x 7 x 1 - This may be a PB I think
105 x 8 x 1 - Last rep a real grinder
100 x 8 x 1 - Ditto


JM Presses
60 x 5 x 1
70 x 5 x 2
80 x 5 x 1 - Thought I'd try 80
80 x 4 x 1 - And again - for went to hell they were more like CGBP's as I went through the set and missed the 5th rep anyway
At least I found my limit on the JM's - 80 is probably too much with proper form so maybe work on 75s for a few sets of 5 next time.

DB shoulder presses
25 x 8 x 3
A quick bit of shoulder work to finish - Not heavy but aimed for speed.

Total tonnage / reps 6,100 / 85
Intensity 71.76

Nice little session - Good to get 120 for 3 sets of 2 - a set of 3 or 125 for 2 should be on - 110 for 7 was good too.

Thursday 14 January

Quick squat session and probably teh last heavy one before teh SE champ's/British qualifier.

Squat
70 x 3 x 2
120 x 3 x 2
2 x 3 x 1
170 x 2 x 1
190 x 2 x 1
Was thinking of attempting a 200 double but was persudaded to leave it there - It is only a qualifier we're training for after all - So left it there and did some bench squats...

Bench squats
210 x 3 x 1 - First two to the bench and the last one to a block on the bench - But as the block sank in it wasn't a lot of difference
230 x 5 x 1 - All to the block - Was going for 3 but as they went well my training partner made me do another 2 - Last one was a real grind

Decided to skip leg presses after those evil bench squats

Leg raises
10 x 3 - Just to finish off/warm down

Total tonnage / reps 3,646 / 27
Intensity 135.04

Quick heavy squat session - Went well - The 190 double was very solid.

Ader wrote:Was thinking of attempting a 200 double but was persudaded to leave it there - It is only a qualifier we're training for after all - So left it there and did some bench squats...

Sounds like a good move mate. When's the qualifier?

Richard wrote:

Ader wrote:Was thinking of attempting a 200 double but was persudaded to leave it there - It is only a qualifier we're training for after all - So left it there and did some bench squats...

Sounds like a good move mate. When's the qualifier?

Yep I was sensible for a change - Qualifier's on 31st - SE venue is in Colchester but there's also a comp' in Coventry same day that some other guys I train with are going to so we're going to see if we can all go there - One of the guys is going for 300 (or more) squat so would be nice to be there to support him & see that.

Shifting some good weight there off of the Bench.

Alex wrote:Shifting some good weight there off of the Bench.

Yep pleased with that - 230 is the most I've moved I think - What really killed me was I'd done my 3 reps and my partner/rear spotter said come on another 2 make it 5 so I'd relaxed and was ready to re-rack but then had to re-gird myself for 2 more reps - Killer.

I am also now as I write this realising how much I was using my core - My midriff is aching all round and deep down

I can imagine it'll hit pretty hard. I've Boxed 3-200kg max which felt immense so an extra 30kg and 2 reps on top is pretty mad going - and off a bench which will be squishy.

Alex wrote:I can imagine it'll hit pretty hard. I've Boxed 3-200kg max which felt immense so an extra 30kg and 2 reps on top is pretty mad going - and off a bench which will be squishy.

Squishy is the right description - You think you're there then you sink an inch or so - Good training though

Sounds brutal...nice!

Friday 15 January

Muck about lift day...

Reflex Power clean to Push Press
Worked up to 70Kg

PowerSnatch to hang power snatch
So a Power snatch, lower weight and then do a hang power snatch
Worked up to 60Kg

One are Dumbbell press
Worked up to 46Kg

Dumbbell Swing
Worked up to 48Kg

And here's my crap technique on the swing on video:



And here's Rick showing how it's supposed to be done with 61.5Kg - So much smoother than me - He's aiming to get over 80Kg soon




Quite a fun day and some nice, but not too heavy, lifting

How come your push press is 70kg and your 1 arm DB press is 48kg?

Craig wrote:How come your push press is 70kg and your 1 arm DB press is 48kg?

I agree, thats a weird difference! lol

ash fletcher wrote:

Craig wrote:How come your push press is 70kg and your 1 arm DB press is 48kg?

I agree, thats a weird difference! lol

We didn't exactly go heavy on the clean & push press!!! Just a bit of technique work & reminding oursleves how to do it - Doing it 'reflex' will mean less than just doing a clean stopping and then doing a push press, but I'm thinking I should get 100Kg or more on a good day.

Bench squats looking good. Are these the same as box squats?

Coop_de_Ville wrote:Bench squats looking good. Are these the same as box squats?

Yes the same - But obviously a bench is quite high as compared to a box - So not even going down to //