Hi guys. Decided to make a workout journal to coincide with my training partner's (burningnun) and generally help me keep track of my progress (which is quite random as i'm always switching goals and thus training methodologies). Atm, i'm training to compete in a BCUS powerlifting comp on Nov 30, and have been focusing mainly on powerlifting training since september (so am rather new to it). Nonetheless my bench and deadlift are relatively high for my age/bw but my squat is comparatively crap. I damaged by back (tore a ligament) earlier this year, which still occasionally gives me trouble. My deadlifting has shot up though (even though I don't practice it much), which suggests it's only a minor irritation, thankfully, rather than a serious issue (which was what the physio diagnosed anyway - he thinks i'm overcompensating with the larger back muscles for the damaged and weakened inner core muscles). Without further ado, here are my stats:

Stats as of 17/10/08

Weight: ~73kg
Height: 5’11
Age: 18

Current PBs -All raw, not even using a belt.

Bench: 120kg (Pause and Press)
Squat: 120kg x 4
Deadlift: 205kg





ME Upper 17/10/08


Floor press:
50 x 5
70 x 3
80 x 2
112.5 x 3
120 x 1
new exercise

Chins:
BW x 4
+35 x 3 (Pullup style)
+35 x 3 (Chin-up style)
+55 x 1 (Chin didn’t get over bar – fail)

Dips:
+0 x 10
+55 x 6
+65 x 3

Push Press
60 x 5

800 meter run on treadmill at 7 minute/mile pace to end it.





Metabolic Conditioning (Cardio ish stuff) 18/10/08

Recovering from ME upper/lower days, so decided to do some metcon-y stuff.

100 Burpees (With pushup) for time

6:51. Not too bad.

Welcome to the site d00d, some nice lifts you got there.

Whats your routine layout?

Those PBs are great mate. I consider squats my weakest lift and Deadlift my best similar to you. I've found with squats though, just write down what you want to do next time and do it. If you do, wrte down more fo next time.

Great PB's especially at your age and weight - really impressive.

That is what sazzy deadlift there, definitely your strong lift.

Lozza - Welcome mate and you got some excellent lifts!

Matt wrote:Welcome to the site d00d, some nice lifts you got there.

Whats your routine layout?

Thanks! Prior to coming to university and being able to train with Burningnun (whom I'm now gonna compete in powerlifting) I was doing a crossfit style routine. Now i'm basically following Burningnun's westside-ish program.

Thanks everyone else for the warm welcome aswell . Definately gotta hammer some work into those squats, might do that later today actaully.

Nice lifts there.

More importantly though, have you seen the bumfluff in real life, and does BN get all the bitches because he's so awesome?

Rilla wrote:Nice lifts there.

More importantly though, have you seen the bumfluff in real life, and does BN get all the bitches because he's so awesome?

Yup, we're both studying at Nottingham University . People must think we're right deviants in the gym.. floor pressing, rack pulling and using chains/bands haha. Saying that most people go there are from the rugby and football teams, which obviously require extremely strong biceps and pecs and so need to be trained with supersetted and forced bicep curls and quarter-range bench presses.

ME/Volume Lower - 19/10/2008

Back Squats

60 x 5
80 x 5
100 x 1
115 x 5
115 x 5
115 x 5
120 x 4

As I need to work on my squats to bring them up to relative par with my other lifts, I just started dickin' around practising technique etc.

100 x 2 (ATG)

Front squat

100 x 2 (Second rep knees started to go in, had to really force them out - really working on keeping my knees out atm)


Core work
Medicine ball bridge
Jackknife

L-sit hold

15 seconds x 2.

Low squat and strong D/L sounds like weak hammies?

Welcome to the forum (Herr Stamper off TSR) I think Curt posted a video up in his little write up in the powerbuilding section which pretty much describes a good technique for squatting and one you may wish to try, assuming you haven't already.

Think Tall maybe correct, either that or the 205kg dead was lifted by the back.

Laurence's form is getting better. With light weights (100 kg) it's pretty much the same as mine but with heavy weights his knees tend to go in which is caused by weak adductors, so he worked back down to about 100 kg with real focus on keeping knees out and it's already getting better. He's also getting deeper now that he has good WL shoes.

Of course Curt's advice is worth a read though.

That is a great deadlift for your age & weight mate.

I would do whatever your PT reccomends for rehabbing that back injury, if you don't fully rehab it now it may cause you problems later on.

burningnun wrote:Laurence's form is getting better. With light weights (100 kg) it's pretty much the same as mine but with heavy weights his knees tend to go in which is caused by weak adductors, so he worked back down to about 100 kg with real focus on keeping knees out and it's already getting better. He's also getting deeper now that he has good WL shoes.

Of course Curt's advice is worth a read though.

WL shoes shouldn't be an issue @ 120kg IMHO

Wrap a mini band around his knees - and have him "squeeze out" so his knees keep the mini tight.

Low Box Squatting, SLDL, GMs (Wide and Olly Stance) will all have a good carry over for the hammies.

Thats an awesome bench and dead for your weight mate.. will be interesting to watch your progress.


...and a belated welcome to the forum

Tall wrote:Low squat and strong D/L sounds like weak hammies?

Yeah, that's what me and BN diagnosed, and i'm hitting them hard now with proper form! Should adress the muscle imbalance there!

Frio3535 wrote:Think Tall maybe correct, either that or the 205kg dead was lifted by the back.

Probably. I was pleased with the lift though. My first heavy deadlift since I injured my back and 200 and 205 both went up relatively fast (much faster than my old PB of 190) and that was in running shoes without a belt! 210/215 can't be that far away now!

Richard wrote:That is a great deadlift for your age & weight mate.

I would do whatever your PT reccomends for rehabbing that back injury, if you don't fully rehab it now it may cause you problems later on.

Yeah. Although the MRI showed a bulged disc, the physio said with what I've described to him, the bulged disc probably isn't the concern - it's ligament damage and my back compensating for weakened core muscles. He's given me a set of exercises to do to adress the imbalances and recover. He also said with proper form training more shouldn't aggravate it further and to occasionaly get a sports massage at uni (they absolutely cane though ).

Try reverse hypers for your lower back

Good thinking Tall. We've decided to find a place in the gym we can hook up a band to and ghetto rig ourselves a reverse hyper. Any suggestions/experience?

burningnun wrote:Good thinking Tall. We've decided to find a place in the gym we can hook up a band to and ghetto rig ourselves a reverse hyper. Any suggestions/experience?

PowerRack man.

Set both pins up to just higher than waist height.
Choke a band around the right pin, drag it over to the left hand side.
Get the band looped around each foot, so each foot is in a separate loop and you have a bit of band between them.
Put your stomach on the left pin, and grab hold of the right pin.

It's not that comfortable, but you get used to it.

There's no power rack in our gym.

burningnun wrote::roll:


There's no power rack in our gym.

Ok...

Bench with Swiss Ball on top.

Cool. It's lucky we're used to getting funny looks in the gym.

burningnun wrote:Cool. It's lucky we're used to getting funny looks in the gym.

Ah you get used to it. 5 and a half plates a side for the D/L and you always get one onlooker saying they used to be able to bench that...

Are you guys the the Uni gym?

We have a squat rack with pins though George?