Despite it feeling bad its still some good weight to be shifting.

Just a bad session or is something going on there Ader? You've only just started this training cycle so it shouldn't be that?

Richard wrote:Just a bad session or is something going on there Ader? You've only just started this training cycle so it shouldn't be that?

I had gone heavyish on Monday - especially on the bench squats and I suspect I was tired from that - Going heavy on Monday & Thursday was a tad ambitious

Also had some blood test results late last week showing high liver enzymes (normal quiz from doctor re what am I taking for my training supplements - i.e. am I on AAS) and was having an ultrasound on my liver on Friday morning so that was on my mind Thursday night. Now I have to wait 10 days for the results Initial analysis was it's showing up 'bright' and implies it's 'fatty' and as it's not down to a high fat diet that's odd - so will have to wait & see what the final analysis is

There's no way I could squat heavy twice in one week.

Sorry to hear that mate. Stressful waiting for results, hope they come back OK.

Richard wrote:There's no way I could squat heavy twice in one week..

Nor me - Obviously

Richard wrote:Sorry to hear that mate. Stressful waiting for results, hope they come back OK.

I'm not at all convinced there's anything serious tbh, but it does add to stress levels - My personal guess is some food intolerance, but let's wait and see

Sunday 25 April

Deadlift day and week 2 of the Coan Philippi plan ...

Deadlift
60 x 5 x 3
100 x 3 x 2
140 x 3 x 1
170 x 2 x 1
190 x 2 x 1
200 x 2 x 2 - Was supposed to be one 195 double but was easier to do 200 and felt good so did a second set - My technique needs work so when its right I want to make the most of it to embed it into my mind!!!

Speed deadlifts
165 x 3 x 8 - Nice and fast and techinuqe pretty good again - Very pleased

SLDL
135 x 8 x 3 - Double overhand grip except last set when I had to switch to hook grip half way through.

Oh and I did all the above totally raw no belt

Bench
60 x 5 x 2
90 x 5 x 1

Warm up sets done now for the block work - Lower block than last week ...

Bench off High block ~ 4"
110 x 3 x 1
130 x 3 x 1
140 x 3 x 1 - Easy
150 x Fail - Total rubbish!!
145 x 3 x 1 - Dropped to 145 and 3 reps easy
147.5 x 2 x 1 - Decided on 147's after the 145's so good - Left it at 2 as my right shoulder 'dropped' and didn't want to stress it in that position - Annoying as I had at least one more in the tank

Total tonnage / reps 13,560 / 109
Intensity 124.40

Good work out today - As per last week I'm not doing all the Coan Philippi circuits on Sunday but will spread the exercises out over the week, probably on squat days. Bench was good - Shame about the 150 - Should have gone 145 then 150 in retrospect, but the 140's were so fast a 10Kg jump didn't seem unreasonable at the time - Also annoying my shoulder went on the 2nd 147.5, but glad I didn't try to force out a 3rd with it in that position as I haven't injured it and suspect I woudd have if I'd tried - He who fights & runs away etc. Maybe I need to start doing some RC work again.

The Phillipi Protocol looks like both a good structure and it targets the areas that you feel need working on.

Coop_de_Ville wrote:The Phillipi Protocol looks like both a good structure and it targets the areas that you feel need working on.

It's a nice 2 phase build up - Did it last time but set the target too high and ended up knackering myself Being a bit more conservative this time

If you do the full circuits are the dead's and speed dead's it a real long hard session - I'm taking the approach that I'll do the assistace but spread it over the week rather than try & do it all in one day.

May do a strict version over the summer to improve conditioning.

Monday 26 April

Decided I'd start getting used to the reps I have to do in my squat build up - So did teh first light session of teh plan I intend to start next month for a 6 week build up - My fitness is crap atm so need to get it up a bit to be able to cope - Boy did I find it hard ...

Squats
60 x 8 x 2
100 x 8 x 1
120 x 6 x 1
140 x 6 x 1
150 x 6 x 3
All done with no belt - Depth was OK on first set of 150, but was slightly suspect on 3rd set Still keeping teh wide stance going and its working well I think.

Good Mornings
125 x 8 x 3
Assistance work from the Coan Philippi programme

Leg raises
Me x 12 x 3

Total tonnage / reps 9,020 / 78
Intensity 115.64

Good session, but I'm not used to the reps - Really glad I started doing this now - I should be fit enough this time next month when I start with a vengence.

Ideally I'd repeat this concpet on Thursday, but it's time for the quarterly IAWA lifts so will be doing 1RM's on: Bench Press, Squat, 2H Deadlift & Crucifix - Not ideal timing on the DL as I have the Coan Philippi session on Sunday so may not really max out.

Oh and just noticed I came 1st out of everyone for the first round in the IAWA postal league and some of my lifts were World Masters and/or World Open records

See: http://www.iawa.org.uk/files/Download/Postal_League2010_1.pdf

Well done on the IAWA league.

Do you do anything apart from weights for cv fitness/conditioning?

Richard wrote:Well done on the IAWA league.

Cheers - Suspect it'll be a short lived stay at the top - Nice though

Richard wrote:Do you do anything apart from weights for cv fitness/conditioning?

No not really - Just donlt have time - May do some more over the summer prior to holidays and before my build up for the world's, but for now it'll just be some higher rep squats for a few weeks.

Very nice job on the top place!

Coop_de_Ville wrote:Very nice job on the top place!

That all changes today unfortunately - Next leg is due and it's squats (with wraps), Bench, Deadlift & Crucifx - And there are some people who will stuff me on those

Thursday 29 April

Slight change of plan didn't do the IAWA League stuff due to training partner having an injury - Will do next week instead is the plan ...

Just as well as I wasn't feeling too bright - I was still suffering from the squats on Monday tbh

Squat - Wide Stance
60 x 8 x 2
100 x 8 x 1
120 x 6 x 1
140 x 5 x 1
160 x 5 x 1 - Found these very hard - Probably becasue I had no belt!
Belt on ...
170 x 3 x 1- Original aim was 5 but decided 3 was more sensible and only one set as opposed to the original idea of 3

Bench Squats
170 x 5 x 1 - Just to finish off the squats

Bench Press
60 x 8 x 2
90 x 3 x 1
110 x 2 x 1
120 x 1 x 1
125 x 1 x 1 - A bit slow but nice & smooth - band work has helped I think training partner left after this...
110 x 5 x 1 - Blow out / as many reps as I could do ish - Had to be careful as no spotter so didn't risk a 6th
110 x 3 x 1 - Ditto
110 x 2 x 1 - Ditto
110 x 2 x 1 - Ditto
90 x 9 x 1 - Missed the 10th rep

Cable push downs
50 x 5 x 3 - Triceps very tired at this point lol

Pull Downs
70 x 8 x 3 - Not too heavy as I didn't want to stress my shoulder - It always suffers when I do these

Crunches
+15 x 8 x 3

Total tonnage / reps 11,595 / 87
Intensity 133.28

Hard session doing squats and bench together and a lot of reps on the bench - Shame my legs weren't up to doing what I would have liked on the squats, but wasn't too bad - Still struggling a bit with getting depth with the wider stance, but the last set with 170 went really well for some reason - Just need to repeat that - If only I knew what I did

170 x 3 x 1- Original aim was 5 but decided 3 was more sensible and only one set as opposed to the original idea of 3

Good thinking if you are still suffering from the last squat session. I have found that doing less sets but of higher quality works out better.

Sunday 2 May

Sunday DL & bench session time ... Was on my own so no block work today ...

Deadlift
60 x 5 x 2
100 x 3 x 2
140 x 3 x 1
175 x 2 x 1
200 x 2 x 1
Belt on for top set
210 x 2 x 2

Speed deadlifts
175 x 3 x 6 - One minute rest at most

SLDL
140 x 8 x 3

Bench
60 x 5 x 2
90 x 3 x 1
110 x 2 x 1
120 x 2 x 1
125 x 2 x 1 - Very pleased - Not especially fast but was always going to get both reps
Deload/reverse pyramid time
115 x 4 x 1 -
110 x 4 x 1
105 x 8 x 1 - Just got the 8th - A real slow grind

Cable push downs
55 x 5 x 3
Just to finish off my triceps

Total tonnage / reps 13,865 / 119
Intensity 116.51

Pleased with today's session especially as I've had a cold/sore throat for the last few days. Nothing was especially fast (expect the speed DL's of course) but that was fine - Nice to grind some out especially when you just know that you're going to get them

A catch up ... Odd week last week then ill over weekend so di my DL session tonight

Tuesday 4 May

Squats
60 x 8 x 2
100 x 8 x 1
120 x 6 x 1
140 x 6 x 1
150 x 6 x 3 - Much easier than last time


Good Mornings
140 x 8 x 3

Crunches
+10 x 12 x 3


Total tonnage / reps 9,380 / 78
Intensity 120.26


Thursday 6 May

Squat - Wide Stance
60 x 8 x 2
100 x 6 x 1
140 x 3 x 1
170 x 3 x 1


Box squats -Low
140 x 5 x 1

Bench Press
60 x 8 x 2
90 x 5 x 1
110 x 5 x 3

Cable push downs
50 x 5 x 3

Pull Downs
75 x 5 x 3

Isolation curlz
Something x 8 x 1
Slightky less x 6 x 2
0 x 0 x 0

leg raises
12 x 3

Total tonnage / reps 8,125 / 48
Intensity 169.27


Tuesday 11 May

Deadlift
60 x 5 x 2
100 x 3 x 2
140 x 3 x 1
180 x 2 x 1
200 x 2 x 1
220 x 2 x 1 - Missed 2nd rep so wnet & got it on the 3rd
220 x 1 x 1 - Missed 2nd and tried again & missed that too
This is when I realsied the cold had taken it out of me slightly I think I'd have got 200 x 2 x 2 otherwise. Programmes was actually one set of 2 but I wanted to go more

Speed deadlift
185 x 3 x 5
OK but not as fast as I'd have liked

Supersetted SLDL's & lat pull downs - Ouch
SLDL
145 x 8 x 3
Lat pull downs
75 x 8 x 3

Decline sit ups
12 x 3

Total tonnage / reps 11,095 / 125
Intensity 88.76

So more or less up to date and got my deadlift session in so all good - Squat programme starts next week So lucky I got the cold this weekend and not next week

What squat programme are you doing Ader?

Richard wrote:What squat programme are you doing Ader?

Same one as always Light day Monday, Heavy day Thursday.

Next week is 150 x 6 x on light day and (I think) 160 x 5 x 3 on heavy day

Gradual build up to 200 x 2 then a delaoad week and a week's rest prior to competition

Last time I built up to teh working sets how I felt rather than doing all the reps in the full program and I reckon that was a bad move as the reps in the build up sets are part of the strength and conditioning the prgram gives you. This time I'll do it all

Thursday 12 May

Squat session but still acheing from Tuesday's DL session + the cold's still not completely gone but hey ho ...

Squat
60 x 10 x 1
95 x 8 x 1
117.5 x 6 x 1
140 x 6 x 1
150 x 6 x 3
Pleased with these not especially fast but happy with form, depth etc.

Box squats -Low
140 x 5 x 1
A quick set of low box squats to finish with

Good mornings
145 x 5 x 3
Too tired & back too achey to do 8's today


Bench Press
60 x 10 x 2
100 x 5 x 1
120 x 2 x 1 - Had wanted 3 but no way today
120 x 1 x 1 - Only managed one & failed second rep - Total rubbish today, so went for blo outs with 100 ...
100 x 7 x 1
100 x 5 x 1
100 x 5 x 1

Cable push downs
50 x 8 x 3

Decline sit ups
+10 x 15 x 3

Total tonnage / reps 12,690 / 108
Intensity 117.50

Didn't totally go to plan - Squat ok - GMs were as good as I could do, Bench was a bit rubbish, but in retrospect I was still tired from Tuesday & had used my lats a lot on Tuesday so probably nor surprising bench was hard.

150x6x3

Some nice volume and weight for a straight working set.

Cheers Cop- 15o for 6 reps was so hard though - I hate reps

Sunday 15 May

Deadlift
60 x 3 x 2
100 x 3 x 2
140 x 3 x 1
170 x 3 x 1
200 x 3 x 3

Speed deadlifts
165 x 3 x 5

Power shrugs
150 x 5 x 3

SLDL
150 x 5 x 3

DB Floor press
15 x 5 x 2
31 x 5 x 1
36 x 5 x 1
41 x 5 x 1
42.5 x 5 x 3

Lat poull downs
80 x 5 x 3

Total tonnage / reps 13,193 / 127
Intensity 103.88

Nice DL session today - A slight deload prior to building back up towards my comp'.

Did DB floor presses for a change instead of benches

Good volume on deads too there mate, 200 for 3x3 that is impressive.

Richard wrote:Good volume on deads too there mate, 200 for 3x3 that is impressive.

Cheers - What was especially good was the speed of them - the first set especially was incredibly fast - More like speed work

Last nights quick squat session - 1st one of the build up - a 'light' day

Monday 17 May

Squats
60 x 8 x 1
100 x 8 x 1
120 x 6 x 1
140 x 6 x 1
150 x 6 x 3 - Last set was spot on form - Now what I did so hopefully I can replicate that every time now

Total tonnage / reps 5,540 / 46
Intensity 120.43

And that was it - Short & sweet