08/07/2008 ME lower

Deadlift

70kg x 3
120kg x 3
160kg x 3
180kg x 3
205kg x 1 Belt on
200kg x 5 Volume PB
160kg x 6

Box squat - 2/3" above parallel

60kg x 3
100kg x 3
140kg x 3 - Belt on
160kg x 3
170kg x 3

Discussion

200kg x 5 was probably the most brutal set i've ever done, well chuffed to have managed 5. Squatting strength, in particluar the lower back region held up well considering what had gone on before it. Finished with conventional deads and above parallel box squats for the time being and time to start another 2 week cycle probably consisting of Good mornings/Sumo deadlifts or Below parallel box squats.

200x5 is good going mate! 5 plates a side should be readily achievable from there

Strong stuff mate, 220kg easy.

ollie wrote:200x5 is good going mate! 5 plates a side should be readily achievable from there

Ay it was, last week...

Frio3535 wrote:

ollie wrote:200x5 is good going mate! 5 plates a side should be readily achievable from there

Ay it was, last week...

That's what happens when you go on holiday

Good work anyway mate, 230kg by the end of the month..easy!

Niktastic stuff there,

Agree with the others strong lifting fella!

10/07/2008 RE Bench

Decline Bench - 1 set

40kg - 4-5 minutes long

CGBP

40kg x 8
50kg x 9
60kg x 6

Prosup Extention

20kg x 8, 6, 5

Incline Plate Raise

10kg x 8
15kg x 8, 8

Bar pulldowns

Pin 8 x 12
Pin 10 x 10
Stack x 8

Discussion

Tough, tough session today, especially as i haven't done a high rep workout for weeks. Decline bench was massively difficult, both mentally and physically, you just can't rack the weight until the time is up. Prosup ext were new to me but form was good by the second set. Last session for a few days due to work constraints and im going up to Bournemouth for the BPC Brits on Saturday.

Canuck wrote:Niktastic stuff there,

hahaha! crap jokes like that make me laugh.

Awesome deads Nick

Bloody hell Nick, you're an animal. Great deads!!!

14/07/2008 Squat RE

Bar x 20
60kg x 7
100kg x 4
125kg x 9
125kg x 9
125kg x 9
125kg x 9

Assistance - Back

Chins

BW x 10
BW x 10 (PB)

Discussion

'Light doesn't mean easy' - the harsh lesson i learnt today. Legs are like jelly and at the same time feel very tight, if thats possible. Good to be back squatting to depth. Never been able to match the second set of chins with the first so improvement in strength there.

Bloomin respectable 'light' squatting!

16/072008 Bench ME

Bench

Bar x 10
40kg x 5
60kg x 5
70kg x 5
80kg x 3
80kg x 3
80kg x 3
80kg x 3 - Everything paused up until now
80kg x 3

CGBP - Paused - Elbows tucked

60kg x 5
65kg x 4
70kg x 3

Face Pulls

25 x 15
30 x 15

Discussion

Solid sesh on the bench today.

Frio3535 wrote:08/07/2008 ME lower

Deadlift

70kg x 3
120kg x 3
160kg x 3
180kg x 3
205kg x 1 Belt on
200kg x 5 Volume PB
160kg x 6

Box squat - 2/3" above parallel

60kg x 3
100kg x 3
140kg x 3 - Belt on
160kg x 3
170kg x 3

Discussion

200kg x 5 was probably the most brutal set i've ever done, well chuffed to have managed 5. Squatting strength, in particluar the lower back region held up well considering what had gone on before it. Finished with conventional deads and above parallel box squats for the time being and time to start another 2 week cycle probably consisting of Good mornings/Sumo deadlifts or Below parallel box squats.

Awesome deads!!

18/07/2008 Speed Deadlift

Deadlift - 1 second max concentric phase

60kg x 3
100kg x 3
120kg x 3
140kg x 3
150kg x 3
160kg x 2
180kg x 2

Medium weight Assistance

Arch back good mornings

60kg x 5
80kg x 5
80kg x 5

DB Shrug

32.5kg x 10
40kg x 7
40kg x 7
40kg x 7

Wide grip Pull-up

BW x 10
BW x 7

Yo Nick long time no speak!

Nice numbers lately.. Ash is right.. you could get away with 3 days and not so much ''max out'' on the heavy days but keep it lower and a lot faster, maxing out every 4-6 weeks for 2 weeks with some volume pbs. I do ME/DE 4 days, but on heavy days all my lifts are super fast, I never come close to failing anything. Bench is different.. I do go heavy on that as I believe thats on way of increasing shirted bench.

curtis wrote:Yo Nick long time no speak!

Nice numbers lately.. Ash is right.. you could get away with 3 days and not so much ''max out'' on the heavy days but keep it lower and a lot faster, maxing out every 4-6 weeks for 2 weeks with some volume pbs. I do ME/DE 4 days, but on heavy days all my lifts are super fast, I never come close to failing anything. Bench is different.. I do go heavy on that as I believe thats on way of increasing shirted bench.

I've taken onboard all that, (except for the last bit as i don't own a shirt), and i totally agree. I'm gonna drop the weights and stick with 3-5 reps and concentrate on the speed of the lift. I've bought some bands so that'll give me some variation aswell. I know of a couple lads that are attached to BWLA and train in a similar sub max weight/max speed like what i would like to start so i may try and train with them as a lot of people say training partners help a lot. I would like to enter a competition next year, and the BWLA have a good choice so rather then join the BDFPA like i initially thought, i would prefer to join the BWLA.

21/07/2008

Box squat off ~3-4" above // box

60kg x 5
100kg x 5
140kg x 5
160kg x 3, 3, 3, 3, 3, 3 - All explosive, easy.

DB Row

25kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5

ATG Squat Jump

35kg-40kg x 8, 8, 8 (Unsure of bar weight)

Discussion

Will add some serious poundage to the jumping exercise next time around. My speed off the floor on the deadlift is a weak link so i think by going ATG on the jumps it'll aid in the development off the floor.

24/07/2008

Bench - Miniband

60kg x 5
70kg x 4
80kg x 3, 3
Increase tension
80kg x 3,3
Increase tension
80kg x 2

Floor Press

60kg x 5
70kg x 7
85kg x 3, 3, 3

CGBP - Doubled over miniband - elbows tucked

40kg x 6,
45kg x 5

Medium grip

45kg x 5,5

Discussion

Should've doubled over the miniband from the start. Solid sesh nonetheless.

25/07/2008

Squat

70kg x 5
120kg x 5
150kg x 3
170kg x 2
180kg x 4 off 3" above // box

Bench with double mini's

40kg x 3,3,3
60kg x 3,3

Discussion

I bought a couple of second hand suits and they arrived today so i tried the squat suit (Titan Centurion). Tried the plastic bag method of putting it on and well to be honest i think i messed it up. The suit legs were very tight, im not sure if they where too tight or whether thats normal. But as i squatted down i could feel the suit legs trying to move up my leg which leads me to think i hadn't pulled them up far enough. Depth was a problem aswell. I may try and put on the deadlift suit just for practise later this evening. Tbh it was my first time ever of putting on a squat suit so wasn't expecting it to be easy, interesting experience...

28/07/2008

Speed squat - double minis

100kg for 8 sets of 2 reps - lost speed after 8 so stopped

Leg press

Pin 17 x 8
Pin 20 x 8
Stack x 8
Stack x 8

Short but sweet. Training is taking a back seat to work at the moment.

30/07/2008

Bench - Against double minis

Bar x 5
40kg x 5
50kg x 5
60kg x 3
65kg x 3
70kg x 2 - paused
75kg x 1 - paused
77.5kg x 1 - paused
70kg x 3 - paused

CGBP - Against double minis

40kg x 5
50kg x 4
60kg x 3

Rope Pulldown

50 x 12
70 x 6
80 x 5

Superset - Pulldowns against mini/Chins

10/10 x BW
10/8 x BW

Nice going!

Frio3535 wrote:25/07/2008

Squat

70kg x 5
120kg x 5
150kg x 3
170kg x 2
180kg x 4 off 3" above // box

Bench with double mini's

40kg x 3,3,3
60kg x 3,3

Discussion

I bought a couple of second hand suits and they arrived today so i tried the squat suit (Titan Centurion). Tried the plastic bag method of putting it on and well to be honest i think i messed it up. The suit legs were very tight, im not sure if they where too tight or whether thats normal. But as i squatted down i could feel the suit legs trying to move up my leg which leads me to think i hadn't pulled them up far enough. Depth was a problem aswell. I may try and put on the deadlift suit just for practise later this evening. Tbh it was my first time ever of putting on a squat suit so wasn't expecting it to be easy, interesting experience...

Get someone else to help you...do lunges this helps get the legs up... or buy some special leggins for the job..Talk also helps. It should crush your balls when on correctly.

I wouldn't use bands so often mate... and not on more than 1 exersise in a session.