Nice session

burningnun wrote:Tricep Rollouts: 0

What I call rolling tricep extensions - A great tricep exercise, but I normally do lying on a bench not the floor.

Yeah I could see them being a really good mass building exercise too.

Lower - 18/09/09
Last session at the Coliseum almost killed me lol

Squat:
green bands, box
60 x 5
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
no idea how many sets I did but six seems like a nice number so I'll say that

Rack pulls:
100 x 5
140 x 3
mixed grip (feels more secure than hook now so I guess I'll use it)
180 x 5
belt
200 x 3
220 x 1
nearly catching up with Nick lmfao

GHR:
purple band assist looser than usual
10
7
10
last set of 10 on video I think

Dragging a big-ass chain link from a battleship anchor - forward then backwards on the way back:
2 trips. quads on fire from pulling backwards

Ab rollouts:
+0 x 12
+0 x 12
was fucked lool still am actually

Yea backwards dragging really sets the quads ablaze.

Started Worlds buildup yesterday.

Squat - 25/09/09

Squat:
60 x 8
80 x 3
100 x 1
120 x 1
140 x 5
140 x 5
all fast, no belt etc.

Bent over rows:
60 x 8
80 x 8
90 x 7
90 x 8
100 x 1 too heavy

Hamstrings:
30 x 10
35 x 10
35 x 10

Ab roller:
from knees
+0 x 12
+10 x 12
+15 x 12
+20 x 12

Ez Curls:
35 x 10+4+2
25 x 15

Deadlift - 30/09/09

Deadlift:
60 x 8
100 x 3
130 x 3
130 x 3

Rack pulls:
140 x 1
180 x 3
belt
200 x 3
210 x 3

Bent over rows:
60 x 8
90 x 8
90 x 8
90 x 8

Ab roller:
+0 x 10
+20 x 10
+20 x 10
+20 x 10

Hamstrings:
35 x 20

Pulldowns:
20 reps

Llooking good - Is that BPC in November in Bournemouth?

not sure if I'll go & watch yet - I think it's the weekend after my comp' but I think my brother is in the GBPF master's that weekend so I may end up watching that

Do you know which day you're lifting?

Squats - 03/10/09

Squat:
60 x 8
80 x 3
100 x 2
130 x 1
150 x 5
150 x 5
still no belt yet. 160 next week

Seated shoulders:
40 x 20
40 x 20
40 x 11

Lats:
40 x 20
40 x 20

Hammer preacher curls:
10 x 15
10 x 20

Was hungover so just went light after squats or I would have thrown up.

Bench - 05/10/09

Bench:
20 x 10
40 x 5
60 x 3
80 x 1
100 x 2
shirt 3bd
120 x 2
140 x 0
140 x 1
shirt off 2bd
90 x 8

Rolling triceps:
20 x 12
20 x 12
20 x 20 rest paused

Deadlift - 07/10/09

Deadlift:
60 x 3
100 x 1
140 x 3

Rack pulls:
belt
180 x 3
200 x 3
220 x 3

Rows:
60 x 5
80 x 5
Was ill so left it there.

Accessory - 11/10/09

BTN push press:
20 x 8
40 x 5
70 x 8
70 x 8
70 x 8
pleasantly surprised with strength here

Incline DBs:
27.5 x 10
27.5 x 10
27.5 x 8

Barbell row:
60 x 8
80 x 8 strict
100 x 8
100 x 8
100 x 8
hard and not strict

Rear delts:
10 x 15
10 x 10

EZ curl:
25 x 15+8+7

Hammer preacher:
10 x 14

good session.

Squat - 12/10/09

Squat:
60 x 8
60 x 5
80 x 3
100 x 3
120 x 1
140 x 1
160 x 5
160 x 4
beltless. wanted 2x5 hips felt VERY tight I guess because I've been walking a whole lot. need to fix this

Hamstrings:
15, 10, 10
the sets of 10 I did the concentric very explosively. i feel this is a good way of training hamstrings

Kneeling abs:
3x10

Deadlift - 14/10/09

Deadlift:
60 x 3
100 x 3
130 x 3
150 x 3

Rack pulls:
140 x 3
180 x 3
200 x 3
belt
230 x 2

Bench - 16/10/09

Training partner too tired or some shit.
Dips:
+0 x 5
+0 x 5
+15 x 5
+25 x 5
+40 x 5
+40 x 5
first time doing these for fecking ages

Incline DBs:
20 x 5
32.5 x 8
32.5 x 8
27.5 x 8

Rolling triceps:
18 x 10+4
18 x 10
18 x 10

Rear delts:
10 x 10+5+5

Face pulls:
2 sets of 12.
like these better than rear delt flies

Squat - 19/10/09

Squat:
60 x 5
60 x 5
80 x 3
100 x 2
120 x 1
briefs
140 x 1
suit
180 x 2
220 x 1
belt
245 x 2
245 x 2

Barbell row:
60 x 8
80 x 5
105 x 8
105 x 8
105 x 8

Bad day followed by a good one.

Bench - 21/10/09

Bench:
20 x 10
20 x 10
60 x 5
80 x 2
100 x 2 technically this is a PB I guess, no wrist wraps or elbow sleeves. Still disappointed though, missed 3.
105 x 1
2bd 110 x 1 slow as fuck

DB floor press:
27.5 x 14
27.5 x 14
27.5 x 15


Deadlift - 22/10/09

Deadlift:
60 x 5
mixed grip
60 x 5
100 x 3
140 x 3
160 x 3

Rack pulls:
pin one lower than usual
belt
200 x 3
220 x 3
220 x 3

Assistance work done at BB'er pace, 30 deep breaths in between sets.
Barbell rows:
60 x 8
90 x 8
90 x 8
90 x 8

Hamstrings:
50 x 10
50 x 10
50 x 10

Abs:
2 sets of 12 on the lat machine

I like doing assistance fast. Worked up quite the sweat and pump.

Upper - 24/10/09

Bench:
warmup on the incline and pressdown
raw grip
60 x 3
60 x 3
shirt grip
60 x 3
60 x 3
wide grip
60 x 3
60 x 3
close grip
60 x 3
60 x 3

DB floor press:
32.5 x 8
32.5 x 8
32.5 x 7

Dips:
+0 x 10
+0 x 10

Lats:
2 sets of 15

Face pulls:
2 sets of 15

Pressdowns:
3 sets of 10

Shoulders:
2 sets of 10

Curls:
50 reps preacher curls

All done in 45 minutes or so.

Squat - 26/10/09

Squat:
20 x 10
20 x 10
60 x 5
60 x 5
80 x 3
100 x 2
briefs
140 x 2
140 x 1
belt
180 x 3
200 x 3
left it there not used to walking squats out and didn't want to risk injury.

Barbell rows:
60 x 8
90 x 8
115 x 6
115 x 6
115 x 6

Ab roller:
from feet
+0 x 6
+0 x 6

Bench - 28/10/09

Bench:
20 x 10
60 x 3
60 x 3
wraps
80 x 1
shirt 2bd
100 x 1
1bd
120 x 1
belt
140 x 0 belt too tight
130 x 2
130 x 2
130 x 2

Dips:
+0 x 5
+25 x 10
+25 x 8
+0 x 10

Cable rows:
10
10
10
10

Floor pin press close grip:
80 x 4
110 x 4
110 x 4
110 x 3

Face pulls:
~50 reps

Curls:
~45 reps

Deadlift - 29/10/09

Deadlift:
60 x 5
60 x 3
100 x 2
140 x 1
belt
170 x 3

Rack pulls:
180 x 3
200 x 3
lower rack

Cable rows:
4 x 12

Leg curls:
3x5

Ab roller:
standing
7
7
7
kneeling
10

Squat - 01/11/09

Squat:
20 x 10
20 x 10
65 x 5
85 x 3
105 x 2
125 x 1
briefs
145 x 1
suit
185 x 1
straps up
225 x 1
belt
265 x 2
265 x 2

Band GMs:
purple+mini
10
10
10
10
blue
10

Hammer grip dumbbell press:
22.5 x 18
22.5 x 12
22.5 x 12

Tricep pushdown:
12
12
12

Lat pulldown:
thick bar
8
8
8
8

squats are looking good. you must be looking at well over 300 in comp surely?

Hard to say but I should be. I think 302.5 kg is 666 lbs so that would be good to hit

Bench - 05/11/09
Went to the Coliseum to bench, found my shirt had a hole in the chest plate and is a blowout waiting to happen
20 x 10
20 x 10
60 x 3
60 x 3
80 x 2
shirt 2 bd
100 x 2
shirt off
100 x 5
100 x 5
100 x 5
100 x 5
32kg chains
80 x 5
80 x 5 http://www.youtube.com/watch?v=zNsaoaAFA0A

Triceps, shoulders lats and curls after this

Deadlift - 06/11/09

Deadlift:
60 x 5
100 x 3
140 x 3
belt
180 x 3 quick

Rack pulls:
below the knee
180 x 1
220 x 1
220 x 4

Leg curls and standing abs.


Have been quite tired the last few days. Saw Muse in Sheffield on Wednesday, 4/5 hours sleep, then travelling all day Thursday, late to bed again and lectures on Friday. Looking forward to being fresh at the competition. Last session on Monday then just a bit of water to cut which will be done mostly a week on Sunday. Will be trying out a 44 Katana and really hoping I can get this to work. I have been working my triceps quite a bit to the detriment of my raw bench which is still very shit so I'm hopeful.

OK I haven't posted in here for a while so here is a summary of the last weeks.

My last squat session I did 275 for a double and then a single, both without knee wraps. The same session I picked up a 44 Katana from Jason and used 130 for doubles with 1 board, and got 120 to touch for an easy press. This was the only session I didn't write down I believe.

After this training cycle (my 4th fully equipped cycle of the year) my body was feeling pretty beaten up and I was glad of the week off. I had bulked up to about 87.5 kg in the mornings so I had some weight to cut, which went fine and I weighed in at 81.9. These scales seem to weigh everyone lighter than they think. I was probably more like 82.9. Regaining the weight was fun although I ate at 'Spoons with a guy who can't eat when he's nervous. Nice guy but it was a pretty lame meal for me when I should have been eating big. Next time I will find someone big to eat with.

This is how the competition went.

First squat with 275 was very bad. When I put my knee wrap on it must have caught a nerve or some connective tissue or something because I felt like I couldn't put weight on my left leg without it breaking. Luckily it didn't Was very shaky off the rack and also hurt my chest and was honestly thinking about dropping out of the meet.

Second squat I was very nervous and I jumped the squat command. The judge was nice enough to tell the spotters to take it on the way down and not make me struggle with it.

Third squat I got right, 275 piss easy but couldn't go higher obviously.

First bench 125 comically easy.

Second bench 135 jacked the shirt too much and I took ages to touch and right as I did I told the spotters to take it.

For 137.5 we didn't really know how to put the shirt so we just guessed and I got that lift OK. 5 kg PB

First deadlift 200 piss easy

Second deadlift 222.5 2.5 kg PB and 7.5 kg total PB. Felt like a max.

Third 227.5 crazy slow but I got it.

Total 640 12.5 kg PB.

Got good help off Andy Bolton, Shane Harrison, Jim Dunford John and Luke C and also a few of the American lifters who were cool.