Ah Nicky boy, Westside is the bestside approach is it? haha, all looks good mate. Look forward to seeing you back in the gym soon. Just remembering refurbishment in dragon - front squats in a garage "gym" is going to be interesting tomorrow!

Bench DE @ 40%

Bench

40kg x 3 x 3 close grip
40kg x 3 x 3 medium grip
40kg x 3 x 3 illegally wide grip - thumb outside ring

All felt very explosive, more so the wider the grip went. 45-60 seconds rest.

Assistance: Tricep, Shoulder, Lat

CGBP - Elbows tucked

60kg x 10, 6, 6

Military Press

40kg x 6, 9, 6

BOR's

60kg x 12
100kg x 7, 6, 6

Discussion

Good session back after 8 days off. Good speed off the chest, although was to be expected at only 40% of 1rm. Back to BORS after not doing them for months. Tri's were fried after benching hence lower Military weight.

"illegally wide grip"

Nice work

27/06/2008 DE Lower @ 50%

Box squat 1-2 inch below parallel

90kg for 5 sets of 2 reps - All very explosive

Box squat 2-3 inch above parallel

90kg for 5 sets of 2 reps - All very explosive

Deadlift

110kg for 8 sets of 1 rep - 110kg never flew up so fast

45-60 seconds rest time

Assistance - Hams and lower back

SLDL

60kg x 12
110kg x 12, 8, 6 - grip strength starting to go a bit

Good mornings

40kg x 8, 8 - first time i've done them, took it light.

Discussion

Good session, main thing was squats and deads, all very explosive which is positive. Hams feel toasted.

Nice interesting dynamic session, look's so fresh and so clean...

30/06/2008 ME Bench

Floor press

Warm up on bench

40kg x 8
50kg x 8

Working sets on floor (ROM 4 inches above chest to lockout)

60kg x 3 - middle grip
75kg x 3
80kg x 3
85kg x 3
90kg x 2
95kg x 1 - widened grip
97.5kg x 1 - Progress!
90kg x 2 - A third was there

Assistance - Triceps and Delts

CGBP

50kg x 8
60kg x 8,7,6

Front raises with plate

10kg x 12
15kg x 12
20kg x 7

Bent over lateral raise

7.5kg x 12
11.5kg x 11
14kg x 10

Discussion

Very pleased with the session. Floor press worked the middle and lockout phases of the bench press. Nice to finally surpass 95kg, and after a 2 week lay-off from heavy benching strength is still there. No back assistance work as i need all my back strength for tomorrow.

01/07/2008 ME Lower

Deadlift - conventional grip

70kg x 5
120kg x 5
160kg x 3 - Very fast, nice and explosive
180kg x 3 - Fairly rapid, always accelerating through the movement
200kg x 1 - Belt on - Solid
220kg x # Head wasn't in it, set up all wrong
220kg x 1 - PB - 5 wheels Belt in a more comfortable position, quite easy past knee
210kg x 1 - Felt better then 200kg x 1

Box squat - 3 inches above comp depth

60kg x 3
100kg x 3
120kg x 3
140kg x 3
150kg x 3 - Belt on, all lifts fast and explosive
160kg x 3 - Comfortable
170kg x 3 - Last rep a bit of a struggle

Left it there

Assistance - Calves

Calf complex - giant set x 2 followed by 10 second stretch per leg x 2

Stretches were sexual, such a nice feeling

Discussion

Promising session, hams and lower back were quite tight before i started hence i took a bit light on squats today. No back assistance as i felt it got enough work from deads.

Total as of 01/07/2008:- 495kg
Squat - 180kg
Bench - 95kg
Deadlift - 220kg

Side note - Replaced whey supplementation with EAA's pre and post workout - 30g total.

some superb lifting there mate!

Thanks mate

Yah nice totals there

Bloody good work mate! Outstanding.

Awesome deads Nick

This for me is a conundrum, a lot of boyz on here have ridiculous lower body totals,

Cheers fellas.
A conundrum? Why?

Great work nick, youre going to pass me soon

Frio3535 wrote:Cheers fellas.
A conundrum? Why?

Just impressive

Just ordered some APT wrist wraps from a chap called Rob Thomas, i guess all the powerlifters will know who he is. £15 for 24" inc del, bargain!

03/07/2008 DE Upper @ 52.5%

Bench - Wide grip
50kg for 8 sets of 3 reps - All very explosive, no loss of acceleration through all 8 sets

Assistance - Chest, Triceps, Back, Biceps

DB Press

20kg x 12
37kg x 6

CGBP

50kg x 12
60kg x 7

Rope Pulldown

40 x 12
50 x 12
70 x 6

Pull ups

BW x 10, 6

Chin ups

BW x 5

EZ Curl

30kg x 12
35kg x 11

Discussion

Good session on the bench, no loss of power even with the hike of 12.5% over last week. Happy with that.

04/07/2008 DE Lower @ 55%

Box squat 2-3" below parallel

100kg for 10 sets of 2 reps - feeling nice and powerful

Light pullovers done in the 45-60 seconds rest

Deadlift

122.5kg for 8 sets of 1 rep - good acceleration through all sets

45-60 seconds rest

Assistance - Lower back, Hams

Good mornings

40kg x 12
60kg x 8
80kg x 6

SLDL

60kg x 12
110kg x 12

Discussion

Good power consistent through squats and deads. Proper weight on good mornings this time around. Only 2 sets of SLDL's as my lower back was fried.

Quality leg sesh there,good mornings were very good!

Cheers fella. Not sure if i should continue to go heavy, as in 3-5rep on heavy days, or stick with lighter stuff. Theres a poster in my gym sayin i should stick to light but then ive got Westside saying i should go heavy.

Stopped CEE supplementation now as im getting bad stomach soreness now and again, wasn't like it before i started so i attribute it to that. Trouble is now ive 400g of the stuff to get rid of.

Takes some Tums, theyll solve any stomach problems

Frio3535 wrote:Cheers fella. Not sure if i should continue to go heavy, as in 3-5rep on heavy days, or stick with lighter stuff. Theres a poster in my gym sayin i should stick to light but then ive got Westside saying i should go heavy.

Stopped CEE supplementation now as im getting bad stomach soreness now and again, wasn't like it before i started so i attribute it to that. Trouble is now ive 400g of the stuff to get rid of.

Well heavy all the time works for me,but we all respond differently.

Heavy it is

06/07/2008 ME Upper

Bench press

Warm up - 50kg x 6

Floor Press

60kg x 3
70kg x 3
75kg x 3
85kg x 3
90kg x 3 - Wraps on, all lifts explosive
95kg x 2 (Volume PB)
Forgot a set of 90kg after

Assistance - Chest, Shoulders, Tris

Bench

60kg x 5
70kg x 5
80kg x 3
85kg x 1
90kg x 1 - Paused

CGBP - Elbows tucked

65kg x 7, 7 (Volume PB i think)

Discussion

Alright session. Only had a bowl of 'Shreddies' before work out so all things considered wasn't too bad. Can't wait to get back to Aberdeen as that gym is made for a powerlifter whereas the one im in at the moment, the equipment is pretty poor. Set up on all benching left nothing to be desired, no idea why but have to get sorted next time.