13/06/2008 ME Upper

Bench

40kg x 3
50kg x 3
60kg x 3
70kg x 3
80kg x 2
85kg x 1
90kg x 1/2 (Form was shit - bar didn't touch my chest)
90kg x 1 Good form

Paused Bench - concentrating on power out of the hole

70kg x 3
70kg x 3
70kg x 3

CGBP (Elbows tucked)

40kg x 3
50kg x 3
60kg x 3
70kg x 3
80kg x 2
85kg x 1 PB

Discussion

Happy with this 'early' session. Pleased with bench progress, considering i haven't benched heavy in a couple of weeks 90kg was the 'benchmark' (pun unintentional) i set myself. Whats better is 92.5kg was there, even though i didn't go for it i just had that feeling you know in your gut. Paused Bench started to fatigue me quite a bit by the end so wasn't to optimistic with CGBP but hit a nice PB. Might be to do with supplementing with a CEE/Beta Alanine combo. I'll know for sure next week. Looking foward to Sunday and a big slice of weight added to my total

Good benching Nick,Those paused benches are good too !

Nice work there,

Cheers fellas

15/06/2008 ME Lower

Squats

Bar x 20
60kg x 10
100kg x 5
120kg x 5
140kg x 3
160kg x 1 Belt on
170kg x 1
180kg x 1 PB

Deadlift

60kg x 10
100kg x 5
140kg x 5
180kg x 3
205kg x 1
220kg x 1/2 Got to knee height but couldn't lock out

Discussion

Promising session. Big PB on squats. Twice my bodyweight which is good relative strength i think. Deadlift was close, my lower back was fried from squatting so wasn't expecting much tbh. Kept going with it though and thought fuck it and went for 220kg. Not to bothered i failed it as im quietly confident i'd have got had i started with deads. As i said before, a promising session.

Total as of 15/06/2008:- 490kg
Weight needed 30kg (-7.5kg)

Nick awesome on both mate!..Like you say..if youd have done it first..youd have probably killed it

Cheers mate. Might well be starting to see the effects of CEE and Beta Alanine now that i've been on them a week.

Excellent progress here mate!

yeh, progress looks great!!!!

Awesome lifting Nick, well done on the PB. What's the 520 total for - BWLA 90kg?

Richard wrote:Awesome lifting Nick, well done on the PB. What's the 520 total for - BWLA 90kg?

520kg is for BDFPA.
Whenever i reach 520kg my next aim will be 540kg for BWLA. Both at 90kg. Thats still a good few months off yet mind. That'll give me options for competition.

Looks like you should have no worries making 540 mate

Yeh but still 50kg is a lot of weight to add. Its why my bench is so frustrating, i see guys with similar squats and deads but are benching 30/40k more then me. Don't know what to do other then continue what im doing for bench. Saying that though, i think i could break 100kg sooner rather then later if i remember to use leg drive aswell.

Nice lifting Nick. I'm strongly considering this (http://www.powerliftinguk.com/showthread.php?t=8341) as a first competition. It's probably quite far for you to go, but I'm sure you're welcome to borrow my house (or that of one of my friends) if you do make the trip, since it's just down the road from me. I'm not sure where you would be at that date (hell, I have no freakin' clue where I'm going to be). What say you?

burningnun wrote:Nice lifting Nick. I'm strongly considering this (http://www.powerliftinguk.com/showthread.php?t=8341) as a first competition. It's probably quite far for you to go, but I'm sure you're welcome to borrow my house (or that of one of my friends) if you do make the trip, since it's just down the road from me. I'm not sure where you would be at that date (hell, I have no freakin' clue where I'm going to be). What say you?

Aw that looks awesome to go to but i'm 90% sure i can't make it due to being on holiday a week before and having to move flats in Aberdeen etc so ill be up the other end of the country and getting down and back will be a problem. Shame really because thats an ideal first competition. Would you not have to be a member of BWLA for that though? And aren't the BWLA splitting or something, think theres a new GB powerlifting fed up and running soon? Think its on the same site as that if you want to check it out.

Shame about that mate. The OP of that thread suggested I wait a week or so for it to become clear which fed I would need to join. Whichever stays affiliated with the IPF is the one I would have to be a member of. On the 10% chance that you can make it, PM me or Facebook or whatever.

Really impressive,

So you have made it to 4 plates... What next?

That is my goal in the coming year...

Gotta be like Nick

Canuck PT wrote:Really impressive,

So you have made it to 4 plates... What next?

That is my goal in the coming year...

Gotta be like Nick

I've realised tonight that i'm classed as a Junior in BDFPA and i've exceeded the unequipped total for 90kg class by 20+kg. So i've got to do some emailing to see which regional division i'd have to be associated with and look into doing a regional. Then that leaves me with the option of doing a national one next year.
Im in Scotland more then Cornwall so do i compete in Scotland or SW, i don't know. It suddenly triggered in my head that i would be a junior in BWLA so i should look into BDFPA and low and behold same applies.

What next? Deadlift 5 plates, 200kg squat unequipped, 100kg bench.

Nice!! Decisions Decisions! Its all for the taking for you by the looks of it

17/06/2008 DE Upper

Bench

55kg for 8 sets of 3 reps - last rep paused, 60 seconds rest

CGBP - Elbows tucked

52.5kg for 6 sets of 3 reps (+2.5kg)

Press

40kg x 5
50kg x 5
60kg x 5
65kg x 6 (Volume PB)

Scap Chins

8 x BW
8 x BW

Face pulls

20kg x 15
25kg x 15 (+5kg)

Discussion

Trained with newly registered ESN member James (jamesb_88) for what turned out to be a very interesting session. One big distraction in the form of a crazy crazy guy. Read curls first, squats last. Ripping his jeans, talking to himself...the list goes on. Anyway my session was pretty good, hit a nice volume pb on the press. Could be looking at 70kg soon. Tried out scap chins but tbh i was unsure of my form so i'll read up on it beforehand so i'll know for sure by nexts session.

Right on, keep it high flying

Nice goals too!

18/06/2008 DE lower

Deadlift

102.5kg for 6 sets of 3 reps

Squat

100kg for 6 sets of 3 reps (+5kg)

Box Squat on Smith machine

97.5kg for 6 sets of 3 reps (+17.5kg and 2 sets)

Ab work - Decline sit up

10kg x 7
10kg x 7

Discussion

Nice session, lower back was sore from arching yesterday but deads seemed to do it some good. Had to use the smith as someone else was using the rack. Included ab work which im going to try and incorporate more of.

Side note:- Emailed the president of the BDFPA and looks like i'll be in the South West division but as competing down here is troublesome they'll let me off and i can compete in any other division. Theres a qualifying event in Scotland in Jan 09 so that looks most likely to be my first time on the lifting stage.

Edit - Week off from training as the missus is down staying with me and i could do with the rest tbh.

Licks when the Rack is taken up...

New improved routine: influenced by Westside

Continuing with 4 days per week and DE/ME upper and lower but it's now becoming more focused.

DE days

Squat - 10-12 sets for 2 reps
Bench - 8-9 sets for 3 reps
Deadlift - 6-10 sets for 1rep after Squats

45-60 second rest times

Exercises will be waved from 50%-60% over 5 weeks (+2.5%) and at 5 weeks, intensity drops back down to 50%.
Emphasis on speed, out/off of the floor/chest/hole

Squat - Box squats at differing heights above, at and below competition depth/Good mornings/Concentric movements
Bench - Close, medium and wide grips/Floor Press/Pin work
Deadlift - Sumo work/Rack work/Pin work/Below, at and above normal ROM

Assistance - 1-2 exercises per muscle group, going light using 6-12 rep range

Squat & Deadlift - Good mornings/Glute Ham raises/SLDL/RDL/Ab work/Calve work
Bench - 1x Tricep, Shoulder and Lat exercises

ME

Choosing 3 exercises to rotate every 3 weeks from directed and sports specific working up to 1-3rm and adding assistance work from 'general exercises'. Using methods such as 'ballistic lifting', limiting lifts of 90%+ to 3 singles and increasing poundages from 85%, 95% to 102.5-105% of 1rm with the aim to max out every ME session

General exercises include the Reverse Hyper machine, glute/ham raises, box jumps, inverse curls, lat work, ab work, tricep extensions, hip extensor/flexor work etc.
Directed exercises include good mornings, belt squats, deadlifts on a box or from a rack, floor press, rack or board press, and dumbbell press.
Sport specific exercises include legal-depth box squats, close grip bench, wide bench, and deadlifting with the opposite style that you normally use (sumo vs conventional).

So thats it tbh, a lot more focused compared with my first powerlifting routine. I'm looking into bands atm although prices over here are extortionate for one band, yet alone a pair. So i'll get some in mid-July from the States, along with all the other particulars like wrist wraps. First session is Friday, DE Upper, Saturday - DE Lower, Monday - ME Upper and finally Wednesday - ME Lower.

burningnun wrote:Nice lifting Nick. I'm strongly considering this (http://www.powerliftinguk.com/showthread.php?t=8341) as a first competition. It's probably quite far for you to go, but I'm sure you're welcome to borrow my house (or that of one of my friends) if you do make the trip, since it's just down the road from me. I'm not sure where you would be at that date (hell, I have no freakin' clue where I'm going to be). What say you?

My bro is doing that apparently and is trying get me to do it too. But having a shoulder op' this Friday so not sure if I'll be up to it - Hopefully op is minor and I'llbe back in action fairly soon - Very tempted to enter this though - Will see what result is of Friday and then decide!